Hi all, I’m sure you get a lot of these posts but I’m really wanting to make sure I get this right!
32 year old male. Been off the bike since about mid-October 2020. No injuries, just mental burnout I think. Wasn’t enjoying biking anymore! During that time I’ve been running (15-25 miles per week), yoga (2 times per week) and weight lifting (2-3 times per week) – so staying pretty active but nothing crazy. Before that, I’d been riding 8-15 hours per week for the past few years. My FTP then was about 315 or 4.15 w/kg. After testing with #HalfMonty a few days ago (first ride in four months) it was 264, which seemed a bit low because I maxed it out, but pretty close and I’m OK with easing back into things a bit.
My first week on Sufferfest (really enjoying it so far!) went like this: #HalfMonty, The Chores, Endurance+, The Way Out, and To Get To The Other Side. So mostly base stuff for a total of 6 hours indoors. Completed each ride pretty comfortably and legs feel just the right amount of tired on a rest day.
So anyway, I’m very motivated and anxious to get back into better biking shape quickly, but don’t want to move too fast and hurt myself or something. Some of the “back from time off” (does this mean years? and no activity at all?) plans seem too…easy? Only 2-4 hours per week, and I want to maximize this time without overdoing it.
As far as goals…I just want to get back to being where I was at before and maintain it or even improve upon it eventually. I don’t have any specific races or seasons to peak for, but I do mostly road/gravel riding.
Can anyone help guide me in the right direction? Really want to decide on a plan and not have to think about which workouts to do every day. I also plan to continue doing full body lifting 2-3x and yoga 2x per week.
Thanks for any help!