COVID19/Respiratory Illness Re-RAMP
This plan was created due to the COVID19 pandemic. Some of us will get this illness and experience fever, aches, and a lingering cough for several weeks. This lower respiratory or bronchial infection impairs breathing and stops training for a time. This is a 3-week plan to cautiously return to training. This plan can be undertaken only after all symptoms, such as fever and aches are gone; however, a lingering cough does not necessarily hinder a return. This plan was created for anyone whose energies have returned but who still may be experiencing cough or who wishes to baby your lungs and heart after a respiratory illness. I lived this plan, so I know it works!
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
||5:31 hrs||2:30 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||5:31 hrs||2:30 hrs|
Sample Day 1
All symptoms are gone, except perhaps a dry cough which may last for another week. Time to get back on the bike easy. Concentrate on the technique of breathing, enjoying the ability to ride, and dreaming of revitalizing fitness after your illness.
Sample Day 2
Repeat yesterday. 20 minutes easy on Rollers or a Trainer without Resistance. Your Heart Rate should be as low as you can go. It's OK if you are coughing so long as you don't have fever or aches. You want to make sure you are managing this return to the bike. Go slow. Get outside if possible.
Sample Day 3
Perhaps you are noticing an increase in cough with more activity in your day? Just keep it easy on the bike again. Nice smooth and slow pedaling. Be grateful for this return to health.
Sample Day 4
Another easy day. Don't worry about what you lost during the illness. After this re-ramp and full recovery with no dry cough, you can train again. The illness was an interruption but it may not necessarily be a regression of your fitness. Be disciplined, we are increasing the time so no need to increase the level yet.
Sample Day 5
With the increase in time, did you notice increased energy but perhaps a few fits in the coughing? This is a sign to keep it easy. If the cough is nearly gone, we still are not pushing it. Today, add some outside hills but go lightly. OR spin @75rpm for a few minutes at a time but still with a low heart rate.
Sample Day 6
Delicious and slow. Feeling better every ride. Be patient with this process. Your lungs need to clear completely.
Sample Day 7
Not Hour of Power, but Hour of Tower. Your personal refuge toward good health by building this platform where you can reach for your stars again. With this increase in time, choose an easy route.