Trying to Come Back

Trying to Come Back

     Almost 6 weeks, post procedure, I am working on my come back to my many endurance endeavors. What this will look like and how long this might take is yet to be determined. I am, however, extremely happy to be riding my bike, running, swimming, and mixing in a little strength training again even if it did mean starting completely over. Throughout this process, I have learned a few lessons and had to remind myself of several key principles, that I have held others accountable to, but have not had to experience on this scale myself. I have been extremely lucky in my 35 years, to have only had a few minor bumps in the road when training. The following are key concepts, I am learning to work with as I continue on this journey.

Listen to YOUR Body

Ultimately, this is rule number 1 and trumps all other advice that follows. Most likely, this is the most difficult aspect for most driven athletes to grasp including myself. Your body will give you signals. Learn to read them and be confident in when to push a little more and when to back off. Leave your ego at the door and only do what works for that day. Staying comfortable, doesn't always get immediate results, but pushing too far can be disastrous especially when coming back from an injury or health ailment. If you aren't feeling it, it is better to take a day off, reassess and come back with a vengeance when you certain your body is absolutely ready. There is no shame in stopping a workout early or simply canceling one just don't do it every day.

Understand Your Injury and it's Limitations

      Your comeback will look different depending upon what you are coming back from. If you had shoulder surgery, you will be much more limited in upper body movements when compared to an athlete who is recovering from a knee surgery. It is that simple. Work within your limitations, use your strengths. Also, be sure you do your rehab and follow your doctors orders.  

     For me, specifically, at 1 month, I was told, I am not limited and that I should be exercising; cardio, weightlifting, everything. Even with 2 cardiologists telling me to go for it, it is extremely scary. I am definitely now more than ever following RULE #1 (see above) as my guiding principle. Heart rate training has now become more important than ever. I am told by doctors who know way more than I do that I will not rip the patches out of the tissue. This does not keep me from experiencing the occasional random mental picture of that very thing happening. I am hoping with time, this will pass, and I will soon forget that they are even there..... In the meantime, when I start to feel woozy or my chest starts to pound, I back off. Tomorrow is another day.

Build a Base

     Slowly increase aerobic and strength volume followed by intensity. Build slowly by roughly 10% for 2-3 weeks and then back off for a week to allow recovery to take place. After that, you can continue to increase for another couple of weeks. When in doubt, refer to back to rule #1. 

     BE PATIENT. I know, I know, easier said than done. It takes 2 weeks to lose endurance and about 12 to gain it back.  Depressing, I know, but this is why most people give up and quit or end up injured. Remember you did not get to where you were before your injury overnight. It takes time. The goal is to progress in a healthy manner, not end up going backwards.....

Set a Goal or Many

Specific

Measurable

Attainable

Realistic

Time Based

Be sure your goals include the above aspects. Write them down and revisit them often. It often helps to choose a larger goal that might take 3-6 months to obtain. After doing so, write smaller goals that you can check off weekly or biweekly to help keep your focus and motivation. 

For example here is one of goals:

Specific - Ride Little Red Riding Hood -100 miles

Measurable - complete 100 miles on my road bike

Attainable -  Yet to be determined, 

but I have done this several times pre-procedure.

Realistic -  yes

Time Based - June 6, 2015

March - Begin to ride more consistently up to 30 miles

April - Complete a 50 mile ride

May - Complete a 75 mile ride

Be Consistent 

     This one seems self explanatory.  If you were active before your injury, you were very likely consistent.  In your come back, you must continue to be consistent as well.  

Nutrition

     Do not over look the importance of eating nutrient dense foods that will aid in your recovery and also help you to reach your goals. However, if your exercise levels have decreased, be sure that your calorie intake matches.  Remember when your body is trying to overcome an injury, it often takes more nutrients to properly repair.

Find Support

     Reach out to friends or family who will listen when you are scared or frustrated. Remember to share your triumphs as well.  The road to recovery can feel very lonely without this support. 

     This has been one of the most difficult aspects for me so far. As my friends continue to progress with their fitness goals, I had to take a huge step backward. While I know this will ultimately allow me to continue to move forward, it is often hard to keep in perspective, as it could take a year or more be back. I am lucky to have so much love and support surrounding me as I continue on the path to recovery. 

     It has been a little over a month and has already been riddled with many frustrations and victories. Each day, I learn something new. I am so fortunate to have been given an opportunity to have a second chance at my athletic goals. For that, I am thankful everyday.