returning to form after a crash

[rustychain]

Its been 4 weeks of down time, well I did do some light spinning but no hills or hard workouts. Hoping to return to form as best and as soon I can. Should I go back to work on my base or would intervels be better? I am still strong but not as I was before. Any advise?

[hottessa]

Depends if you are a rider that normally needs lots of miles to get back into shape. Some riders need relatively few miles. I would suggest 2 weeks base miles then think about intervals.

[Mumi]

Changes from person to person..

Restart a Good Base,than if you feel ok,or if you feel like the "old days",return your normal training..

That's what i did...Many times...

[jalapeno]

I'd go with a week of 'tempo', it takes more than 4 weeks to really lose a solid base and then build on some intensity again. For me personally I find it harder to get my head back into shape after a crash, especially if it was a nasty one - the fear of crashing again in a race can have more effect on your performance than physical fitness - depends on yopur mental make-up I guess.

[big fellow]

echo what previous poster said - make sure you get a good base first

don't be too eager to get back into it, the quicker you build up the quicker you lose it

good luck....

[Tippster]

I'd go with a week of 'tempo', it takes more than 4 weeks to really lose a solid base and then build on some intensity again. For me personally I find it harder to get my head back into shape after a crash, especially if it was a nasty one - the fear of crashing again in a race can have more effect on your performance than physical fitness - depends on yopur mental make-up I guess.

I'd recommend low intensity rides (zones 2 and 3 if you have a Heart Rate Monitor) whilst at the same time concentrating on improving your technique on the bike. Are you pedelling in circles? Is your pedal stroke even? Are you keeping a good even cadence?

Focusing on the above will help in getting your head back into cycling and off the negative thoughts of the crash!