Injuries: How to deal with it

[Bike Boy]

Hey Guys. Ever since I picked up cycling again I've been dealing with a few physical problems. Any advice on how to continue training would be appreciated and maybe if someone could recomend specific programs for rehabilitation (exercises, nutrition, medication etc).

This Is my story, sorry if it's too many words.

In one of the first rides back in early 2009 I experienced a rupture in my left groin. I didn't consult anybody about it because I was able to continue with my program. Actually I have continued ever since and it's been pretty much the same. Ad times I almost forget it's there, but it's just an illusion, I just can't get rid of it.

My problem is not so much on the bike it's actually much more off the bike. What I miss the most is running. Don't get me wrong I'm a bike rider, but I used to run a little bit and I hate the fact that I can't do anything but riding my bike.
In the begining of this week, my groin was better than ever, and I have done two test runs in the gym (5 minutes each). My groin got very sore and I was low on moral again. But today it's much better, so it's probably just habituation. The Injury is still there but I hope I can train my groin stronger so I will be able to run 6 km in the woods.

In generel I'm very vulnerable to ruptures, yesterday I experienced a small one in my right hamstring, and that causes a little more concern, because it will probably influence my ability to go hard on the bike.

Currently this is my training program:

Monday:

Strength: Abs, and the back, Squad, and a execise for the calves and one more for the quads. afterwards a lot of stretch exercises (I feel more flexible now because of this).

1 hour on the bike (recovery ride)/ resting

Tuesday:

2.5 hour on the bike (interval training)

Wedensday:

Strength (only abs and back)

1 hour on the bike (recovery)/ resting

Thursday:

2.5 hour on the bike (interval training)

Friday:

Strength (the same as monday)

1 hour on the bike (recovery)/resting

Saturday:

4 hour ride (main purpose is just to get some miles in the legs but sometimes I ride pretty hard)

Sunday:

2-3 hour ride (a little more relaxed than saturday).

Next year I'm planning on making a comeback to competitive cycling (category D probably what the US guys call category 4). What I fear the most is if my injuries forces me to stay inactive this winter, then all the work I've done in 2010 will be wasted and I think I've reached a decent level. So I'm all ears to any kind of help.

 

[TERMINATOR]

Hey Guys. Ever since I picked up cycling again I've been dealing with a few physical problems. Any advice on how to continue training would be appreciated and maybe if someone could recomend specific programs for rehabilitation (exercises, nutrition, medication etc).

This Is my story, sorry if it's too many words.

In one of the first rides back in early 2009 I experienced a rupture in my left groin. I didn't consult anybody about it because I was able to continue with my program. Actually I have continued ever since and it's been pretty much the same. Ad times I almost forget it's there, but it's just an illusion, I just can't get rid of it.

My problem is not so much on the bike it's actually much more off the bike. What I miss the most is running. Don't get me wrong I'm a bike rider, but I used to run a little bit and I hate the fact that I can't do anything but riding my bike.
In the begining of this week, my groin was better than ever, and I have done two test runs in the gym (5 minutes each). My groin got very sore and I was low on moral again. But today it's much better, so it's probably just habituation. The Injury is still there but I hope I can train my groin stronger so I will be able to run 6 km in the woods.

In generel I'm very vulnerable to ruptures, yesterday I experienced a small one in my right hamstring, and that causes a little more concern, because it will probably influence my ability to go hard on the bike.

Currently this is my training program:

Monday:

Strength: Abs, and the back, Squad, and a execise for the calves and one more for the quads. afterwards a lot of stretch exercises (I feel more flexible now because of this).

1 hour on the bike (recovery ride)/ resting

Tuesday:

2.5 hour on the bike (interval training)

Wedensday:

Strength (only abs and back)

1 hour on the bike (recovery)/ resting

Thursday:

2.5 hour on the bike (interval training)

Friday:

Strength (the same as monday)

1 hour on the bike (recovery)/resting

Saturday:

4 hour ride (main purpose is just to get some miles in the legs but sometimes I ride pretty hard)

Sunday:

2-3 hour ride (a little more relaxed than saturday).

Next year I'm planning on making a comeback to competitive cycling (category D probably what the US guys call category 4). What I fear the most is if my injuries forces me to stay inactive this winter, then all the work I've done in 2010 will be wasted and I think I've reached a decent level. So I'm all ears to any kind of help.

Just deal with it. And don't post your training diary in here - nobody cares.

 

[Bike Boy]

I really hope that the posters who have something to contribute with, won't get distracted by the posters for whom this is obviously a joke.
No body is forced to care about this particular matter but you could at least try not to derail this thread thank you!

It's very simple this is a forum where you can post question related to fitness and that's exactly what I have done.
I've seen some pretty smart posters on this forum with knowledge far beyond average and it's my hope that somebody could give me a piece of advice.

 

[TERMINATOR]

I really hope that the posters who have something to contribute with, won't get distracted by the posters for whom this is obviously a joke.
No body is forced to care about this particular matter but you could at least try not to derail this thread thank you!

It's very simple this is a forum where you can post question related to fitness and that's exactly what I have done.

I've seen some pretty smart posters on this forum with knowledge far beyond average and it's my hope that somebody could give me a piece of advice.

You want a serious response? Okay, just ride your bike and stop trying to micromanage a silly Cat. 4 training regimen as if you're launching the space shuttle. As for all your ostensible "torn" and strained muscles, stop acting like a melodramatic hypochondriac head-case. Winona Ryder has less neuroses when she goes shopping than you do when you ride your bike.

Bernard Hinault won 5 Tours de France without being able to use the Internet to seek advice. But you want everyone to believe that you can't be a competitive Cat. 4 without an Internet nanny?

Real bike racers just deal with this stuff. You need to man-up and get with the program. Now if you were a really hot chick, I might tone down my nasty attitude in the hopes of getting a proverbial man on base. But given your screen name, you're gonna get the full package that comes from my heart.

 

[krebs303]

You seem to be training every day. And 5hrs of intervals a week seems a bit much. 14hrs of training a week seems a lot without quite a bit of base training.Try Changing your recovery/rest days to days off. As far as running goes I found that Aqua jogging while injured could be done allowing healing with little loss of fitness.
Train don't strain. Working out tears you down,rest allows you build back up and become stronger.

 

[Tapeworm]

For something like this I usually refer rehab to people whom are experts in the field, physios etc.

Though given you are here:-
How did you sustain the original injury?
How was it diagnosed and what was the rehab prescribed?

General rehab in my limited experience involves two main things restoration of "strength" (always an ambiguous term) and the range motion. Resitance training (light to start), massage, stretching and support for the damage are usual fair. The fact that the rupture reoccurs would indicate that the above steps probably weren't done in full or progressively enough to allow proper healing. Just my 2 cents from the info.

But I would always defer to professionals in the field.

 

[Boeing]

Just shut it down until healed and recovered. Life is too short

 

[Bike Boy]

You seem to be training every day. And 5hrs of intervals a week seems a bit much. 14hrs of training a week seems a lot without quite a bit of base training.Try Changing your recovery/rest days to days off. As far as running goes I found that Aqua jogging while injured could be done allowing healing with little loss of fitness.
Train don't strain. Working out tears you down,rest allows you build back up and become stronger.

I wasn't clear enough (my mistake!) I actually don't train every day. recovery rides are optional in my program. Usually I have 2 days off every week.

It's not 5 hours stacked with intervals a week. but it's not junk miles either. usually it's 4 x 5 minutes at 90 %. And then hill climbs, perhaps long intervals at 75 - 80 %.

I should have a decent base by now, last year I did 5000 km and this year I will reach 10.000 km (perhaps more), besides this winter will be all about the base miles.

Didn't know anything about aqua jogging, but now that I've read about it on the net there's no doubt I will try it. thanks for the tip

 

[Bike Boy]

For something like this I usually refer rehab to people whom are experts in the field, physios etc.

Though given you are here:-
How did you sustain the original injury?
How was it diagnosed and what was the rehab prescribed?

General rehab in my limited experience involves two main things restoration of "strength" (always an ambiguous term) and the range motion. Resitance training (light to start), massage, stretching and support for the damage are usual fair. The fact that the rupture reoccurs would indicate that the above steps probably weren't done in full or progressively enough to allow proper healing. Just my 2 cents from the info.

But I would always defer to professionals in the field.

My biggest mistake is probably that I never did consult enybody so I can only answer your first question.

It was on the bike during a 5 minute interval. I'm not exactly symmetrical so I was fighting a little bit with my position. to be honest I was moving around like Contador on the saddle. then suddenly I felt something snap in my left groin. it was a sharp pain.
This happened in May 2009, and ever since I've had to be very cautious when moving my legs.

Although I didn't stop training I've had plenty of time to recover last winter but it didn't go away. Perhaps I should have consulted my doctor back then. I will consult him know of course.

My hope is that by posting in here I could get some god tips, So why not give it a try right? and also I have a history of week knees, and my doctor wasn't exactly very helpfull in that regard, so I don't really have that much confidence in the healthcare system.
I still have week knees but I learned how to deal with it by picking up tips here and there.

 

[Bike Boy]

Just shut it down until healed and recovered. Life is too short

I have tried that last winter. didn't work!

But of course I should have consulted my doctor about it.

 

[SpartacusRox]

I have tried that last winter. didn't work!

But of course I should have consulted my doctor about it.

Firstly I congratulate you on ignoring morons such as Terminator, whose very nickname speaks volumes about his mentality. Usually guys like him are the ones screaming at the top of their lungs while they are charging backwards through the field.

Secondly i think you have answered your own question. If the injury is as bad as you describe, then you need to seek specialist rehab advise from a sports physio. Just doing generalised strength work won't alleviate the issue. You probably need muscle specific exercises that will support and strengthen the problem area.

You also mention that your ride position is not good. That is another area that you need to have looked at by someone who knows what they are talking about, otherwise you will have ongoing issues.

I think its time to get your hands into pockets and stump up some cash to get things sorted.

 

[Bike Boy]

Firstly I congratulate you on ignoring morons such as Terminator, whose very nickname speaks volumes about his mentality. Usually guys like him are the ones screaming at the top of their lungs while they are charging backwards through the field.

Secondly i think you have answered your own question. If the injury is as bad as you describe, then you need to seek specialist rehab advise from a sports physio. Just doing generalised strength work won't alleviate the issue. You probably need muscle specific exercises that will support and strengthen the problem area.

You also mention that your ride position is not good. That is another area that you need to have looked at by someone who knows what they are talking about, otherwise you will have ongoing issues.

I think its time to get your hands into pockets and stump up some cash to get things sorted.

Thanks. So there's no easy way around it I guess? I need to dig deep in my pocket and seek expert advice.... You are probably 100 % right.

About the position. It should be perfect according to the guidance I've got so far, and also it feels comfortable. I think it's more due to the fact that I wasn't very fluent one the bike back then.
My legs are nowhere near to being symmetrical. but that's very common I hear.
Recently I lowered my saddle which has helped even more. But I will take your advice very seriously. Next year when I join the local bike club, I'm sure they will be happy to help me with my position as well

 

[Bike Boy]

Now I'm going on vacation for week so I just wanted to thank you.
Feel free to post anything of relevans. I will look into it when I get back home.

Cheers

 

[tubularglue]

start with base miles
then start throwing more base miles in. nice and easy
then end with base miles, nice and easy

build that foundation for as long as you can take it.
then voila one day. the body has healed. for some this can take years and for those a lifetime.

And for some strange reason you can fly, and you cannot understand why

not kidding !

everyone should enjoy the ride. If you cannot, find another sport. jmo

and to add, ride campy - never a problem in the world

explain this: I stop riding for days on end and my knees begin to ache. explain that. So what do i do ? Well i get back on the bike, and all my aches and pain melt away. I am screwed