Broken Hand/ Broken Collarbone: 8 weeks to fitness ***NEW Downloadable Workout Builder format!***

Average Weekly Training Hours 05:05
Training Load By Week
Average Weekly Training Hours 05:05
Training Load By Week

Don't let an injury to the arm or shoulder area cost you your season!

This plan is written for intermediate to advanced riders who have been training for at least 1 year prior, and averaging between 6-10 hours of riding per week, riding 4-5 days per week, pre injury. This program is intended for the athlete to begin as soon as the Doctor and PT clear them to ride the trainer again, and will require the athlete to be able to maintain at least a 1 handed position on the handlebars beginning with week 2 of the program for large portions of the ride. Written for the athlete to either have a race within 7-14 days of this programs end, or, for the athlete to be entering into the early season and wanting to be in good condition for the beginning of their build. This plan has helped athletes from around the world to come back from their injury and crush their peak Crit race, cruise through a century ride, and even to take a top 20 place in an epic road race, when just 8 weeks earlier they thought their season was done.

Written by a USA Cycling Expert Level Certified Coach with International Experience

This program pulls from the wealth of knowledge and experience from a veteran Coach who is USA Cycling Level 1 and Power-Based Training Certified, who is a practicing Certified Strength & Conditioning coach through the NSCA, and who has worked in the Physical Therapy setting from a number of years.

Sample Day 1
0:30:00
29.2TSS
Fast Pedals

Todays workout is to get your legs going again on the bike, and to allow us to start back with neuromuscular efforts, that will bring your Heart Rate up, and allow you to "wake up" those legs!

For those coming back from a collarbone break/injury/surgery, these fast pedals should ONLY be done at the fastest pedaling you can do in a relatively light gear, without causing pain....That may mean 80-85 cadence for the first few rides, and that is ok. Let pain be your guide.

If 1 minute proves to be too long, you may do 30-45 seconds of "work" with 1:30-1:15 of rest in between, instead of 1 minute.

Sample Day 3
0:35:00
35.3TSS
Fast Pedals

Repeating Tuesdays workout, but with 2 sets of 4x 1 min Fast Pedals, thus increasing our time at intensity.

If you felt a little sore after Tuesdays session, you can make these 4 x 30 second Fast Pedals with 1:30 easy in between.

Try to keep a cadence of 80-95 during the endurance portions if you can.

Sample Day 5
1:00:00
40.9TSS
Short Endurance ride

Short Endurance ride, focus on keeping a constant cadence today.

Feel free to ride up to 90 minutes, if you feel up to it. Just remember: When in doubt/ unsure, Don't.

Sample Day 6
0:45:00
50TSS
Easy ride

30-60 min endurance/ chill ride.
Goal is to get you back on the bike, and to get those legs moving again!

Make sure you have a fan on you and drink appropriately for all of the upcoming workouts!

Sample Day 8
1:00:00
62.3TSS
Fast Pedals, Short SSI's

Today we build off of last weeks Fast Pedal workouts, with 2 sets of 4x 1 min Fast Pedals, and then a set of 2x1 min Fast Pedals, followed immediately by up to 3x2 min Lactate Thresholds, with 1 min recovery in between efforts. 

Until noted on the workouts, these are to be done by PERCEIVED EFFORT. This will help us get the most out of your efforts. Remember a "7" is hard, burning, but manageable.

Let pain be your guide as you get to the end of this workout, and make sure that you are able to be on the tops of the handlebars without pain.

Your upper body should NOT be twisting and shifting all over the bike for the threshold, but rather should be steady on the saddle.

If you begin to feel your injury after the second set of fast pedals, after the 8 min endurance after the second sed of 4x 1 min Fast pedals, go ahead and skip right to the 2 min threshold efforts, getting at least 1 of them done in whole, or as pain will allow

Try to keep a cadence of 80-95 during the endurance portions if you can.

Sample Day 10
1:00:00
59TSS
Fast Pedals

Today we get the neuromuscular system a kick up once again with 2 sets of 4x 1 min Fast Pedals.

If you felt a little sore after Tuesdays session, you can make these 4 x 30 second Fast Pedals with 1:30 easy in between for each set.

Try to keep a cadence of 80-95 during the endurance portions if you can, and see if you can hold a steady Cadence after the first 20 seconds- but remember to keep from bouncing in the saddle!

Sample Day 12
1:00:00
62.3TSS
Fast Pedals, Short SSI's

Today try to focus on your max pedal cadence, with no pain through the injured area. Look to maintain your butt nice and solid on the saddle, and keep your legs moving through fast, smooth circles.
Let pain be your guide as you get to the end of this workout, and make sure that you are able to be on the tops of the handlebars without pain.

Your upper body should NOT be twisting and shifting all over the bike for the threshold, but rather should be steady on the saddle.

If you begin to feel your injury after the second set of fast pedals, after the 8 min endurance after the second sed of 4x 1 min Fast pedals, go ahead and skip right to the 2 min threshold efforts, getting at least 1 of them done in whole, or as pain will allow

Try to keep a cadence of 80-95 during the endurance portions if you can.

Menachem Brodie, NSCA-CSCS, USAC-PBT
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Human Vortex Training LLC

Remarkable Value provided to clients:
Advanced understanding of Biomechanics, Injuries, Rehab, & Sports performance (Mental & Physical components)

Having been one of the slowest riders of my riding group when I started, I had to quickly use my background in Strength Training & Exercise Physiology to figure out how to keep up. 10 years later, I've helped athletes around the world to maximize their potential and power!

  • Advanced experience & knowledge in Injuries, Rehab, and Sports Performance