Collar Bone Rehab Plan for Mountain Bikers

Average Weekly Training Hours 08:19
Training Load By Week
Average Weekly Training Hours 08:19
Training Load By Week

Ouch! You did what many of us have done and broke your collar bone. This plan is your 6 week comeback to training outside again. Day One of the plan starts on the day you get the green light from your Doctor to ride the trainer. This is usually about 3 weeks after the break if it is mending on its own or 3 weeks after surgery if you have a plate and screws inserted.

I pulverized my collar bone in February 2007 into so many pieces my surgeon couldn't count them. I have my own titanium plate with seven screws.

This six week plan is on the trainer. After six weeks with the go-ahead from your Doctor training outside may begin again - yeah! At that point move on to another plan specific to your distance or category.

You can get a lot done and build up real fitness on the trainer if you spend the time wisely. Rules for this plan are: (1) You must have medical clearance to exercise on your trainer and (2) everything you do must be pain free. If things hurt, pause the plan or start over until your body is ready. If your collar bone is failing to heal, training will be fruitless and probably cause more harm than good. Fix your bones first, train second.

Visit the LW Coaching website http://lwcoaching.com/ to ask training plan questions on our forum, read mountain bike specific training articles, learn new workouts and see what events our coaches and athletes have been racing.

Sample Day 1
0:10:00
DAY #1

This is DAY ONE of your Collar Bone Rehab Plan. Prior to starting today you must have approval from your Orthopedic Doctor to exercise with your bike fixed on a stationary trainer. If you don't have the green light from your Doctor either go and get it or wait. Exercising on a non-healing bone is fruitless and can delay recovery. Make sure your bone is on the mend and knitting back together.

Set your bike up on a stationary trainer (NOT rollers!) with the following modifications: Place a block or small step stool 12 inches tall under the front wheel. Fix the front wheel in place so it is unable to turn side to side when you unevenly weight the handlebars. Adjust the angle on the seat to bring it horizontal. Climb on the bike and pedal for a minute. Climb off and make any further adjustments that will increase your comfort. Comfort and pain-free are the two priorities.

Set up a table you can reach a water bottle and a small towel when you are riding. For the first few weeks you may be unable to access your water bottle cage.

Set up a big fan or two to keep cool.

You will be riding this trainer for the next 6 weeks. Put up pictures that motivate you and set up a TV or Laptop to play movies and music. These distractions will lower your perceived exertion and improve workout quality.

Finally ride! Ride for up to 10 minutes. Ride at low cadence and in an easy gear. Keep everything comfortable. If anything hurts or you generally feel terrible cut the ride short. Do not ride longer than 10 minutes even if you feel like a rockstar. You need to check tomorrow how things feel before you increase ride duration. Have patience with your body and be kind to it.

After riding follow your physical therapy plan. At this point it will likely be some passive range of motion or stretching. Follow your Doctors and Physical Therapists guidelines.

Sample Day 2
0:20:00
Day #2 Easy Ride and PT

DAY TWO Prior to riding do a full body assessment. How do things feel after yesterday? If anything is sore take a day off and go back to Day One until you are pain free. If you took any pain killer medication before or after your ride go back to Day One of the plan. Do not advance a day on the plan unless you are (1) Pain Free and (2) Pain-killer medication free. Be patient with your body, it is working hard healing and may not have any energy to spare for riding this week. Today's Ride: On the trainer (of course ;-) 20 minutes pedaling at the cadence which is most comfortable for you. Keep it easy for the entire 20 minutes.

After riding follow your physical therapy plan. At this point it will likely be some passive range of motion or stretching. Follow your Doctors and Physical Therapists guidelines.

Sample Day 3
0:30:00
DAY #3 Easy Ride and PT

DAY THREE Prior to riding do a full body assessment. How do things feel after yesterday? If anything is sore take a day off and go back to Day One or Two until you are pain free. If you took any pain killer medication before or after your ride go back to Day One of the plan. Do not advance a day on the plan unless you are (1) Pain Free and (2) Pain-killer medication free. Be patient with your body, it is working hard healing and may not have any energy to spare for riding this week. Today's Ride: On the trainer (of course ;-) 30 minutes pedaling at the cadence which is most comfortable for you. Keep it easy for the entire 30 minutes.

After riding follow your physical therapy plan. At this point it will likely be some passive range of motion or stretching. Follow your Doctors and Physical Therapists guidelines.

Sample Day 4
0:40:00
Day #4 Easy Ride and PT

DAY FOUR Prior to riding do a full body assessment. How do things feel after yesterday? If anything is sore take a day off and go back to Day Three or Two until you are pain free. If you took any pain killer medication before or after your ride go back to Day One of the plan. Do not advance a day on the plan unless you are (1) Pain Free and (2) Pain-killer medication free. Be patient with your body, it is working hard healing and may not have any energy to spare for riding this week. Today's Ride: On the trainer (of course ;-) 40 minutes pedaling at the cadence which is most comfortable for you. Keep it easy for the entire 40 minutes.

After riding follow your physical therapy plan. At this point it will likely be some passive range of motion or stretching. Follow your Doctors and Physical Therapists guidelines.

Sample Day 5
0:45:00
Day #5: 1 minute Intervals

DAY FIVE Prior to riding do a full body assessment. How do things feel after yesterday? If anything is sore take a day off and go back to Day Three or Four until you are pain free. If you took any pain killer medication before or after your ride go back to Day One of the plan. Do not advance a day on the plan unless you are (1) Pain Free and (2) Pain-killer medication free. Be patient with your body, it is working hard healing and may not have any energy to spare for riding this week. Today's Ride: On the trainer (of course ;-) 45 minutes pedaling at the cadence which is most comfortable for you. Warm up easy for 15 minutes. Then ride at a moderate intensity for five minutes. Then do 4 X 60 seconds at a fast intensity with 3 minutes easy between each interval. Read through this Training Intensity Guidelines Doc: http://lwcoaching.com/training-intensity-guidelines/ to dial in on what exactly easy, moderate and fast riding is.

After riding follow your physical therapy plan. At this point it will likely be some passive range of motion or stretching. Follow your Doctors and Physical Therapists guidelines.

Sample Day 6
0:50:00
DAY #6 Tempo

DAY SIX Same drill as before - if it hurts you, stop! Today's Ride: Warm-up pedaling easy for 15 minutes then ride 30 minutes non-stop at a moderate intensity. This is heart rate zone or power level 2-3. Again at your most comfortable cadence. 5 min easy cool down. Make sure you have a good fan today. This workout will generate heat. Keep cool and hydrated to minimize cardiac drift. If your heart rate gets too high ease up on the pace.

After riding follow your physical therapy plan. At this point it will likely be some passive range of motion or stretching. Follow your Doctors and Physical Therapists guidelines.

Sample Day 7
1:00:00
DAY #7 Tempo

DAY SEVEN Congrats making it to day 7 - a great start for your comeback. Same drill as before - if it hurts you, stop! Today's Ride: Warm-up pedaling easy for 10 minutes then ride 45 minutes non-stop at a moderate intensity. This is heart rate zone or power level 2-3. Again at your most comfortable cadence. 5 min easy cool down. Make sure you have a good fan today. This workout will generate heat. Keep cool and hydrated to minimize cardiac drift. If your heart rate gets too high ease up on the pace.

After riding follow your physical therapy plan. At this point it will likely be some passive range of motion or stretching. Follow your Doctors and Physical Therapists guidelines.

Lynda Wallenfels
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LW Coaching

Mountain Bike Coaching, Consulting and Mountain Bike Training Plans. We are mountain bikers and specialize in mountain biking.

Browse our LWCoaching.com website and give our LW Coaching mountain bike training plan finder App a try https://lwcoaching.com/mtb-training-plans/planfinder/ to see which mountain bike training plan stack fits your goals.

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