[fat and slow]

This is a log of my recovery from injury. I Dislocated my left knee cap and tore my retinaculum ligament, playing hurling 4 weeks ago. ultimate goal is to fully recover from this set back and here are my recovery goals.

1; rebuild leg strength first to 90% of my right leg, then ultimately to 100% doing one leg exercises( squats, leg &hamstring curls, calf raises &lunges)
2; run freely without pain, progress from a slow 3k to a 40 min 10k
3; work on speed agility and quickness, so I can return hurling
4; compete in howth olympic plus triathlon
5; improve range of motion in my knee so i can kick my ass again.
6; compete in interclub timetrials league races and return to my pre injury times and fitness levels before the end of the season

[fat and slow]

day 1 of training log,

Ran 3k with my friend this morning at a slow pace. leg held up ok.
Flexibility raised my heel to my ass for the first time since the injury.

10mile tt tomorrow. Preparation has been minimal apart from some longish hill climbs. Decided on a time I would like to complete it in (29mins or average pace of 33kmph ). I have a heart rate range or effort level of between (175 and 185), and I have race strategy;do first 3k at my average race pace 33kmph, then for the next 10k keep my heart rate in the above range, for the last 3k finish strong.

[BUACHAILL]

Good luck on your road to recovery. May it be a speedy one !!

[fat and slow]

time trial complete, 28mins average speed 34.4 kmph time 28mins heart rate average 183. Did well happy with the time and effort. Allthough i sprinted the last 300m. Should have ridden last 2k faster.

I left it way too late to get out there and just made the sign on so I was the second last rider to go on the night. It suited me because i was goosed and I had 50 mins to recover from my cycle out before the start. conditions were very windy and wet. Bod y is tired this morn.
Will post segments soon.

[fat and slow]

Progress report Fri cycle to gym & gym session. Sat slow recovery cycle to howth 25km. sun hurling training, mon gym session with swim & aqua jogging

Left leg strength is now 85% of my right leg strength. but still find it hard to turn quickly and go down stairs. championship hurling match is next fri, doubts about whether I can play or not. I'll try my best and give a sparing effort on the thurs club league race.

http://app.strava.com/rides/10872566 ; ten mile time trial.
http://app.strava.com/rides/10872576 ; cycle out to tt with tailwind all the way.
http://www.chainreactioncycles.com/M...?ModelID=82031 Finally put new wheels on my bike. They look, feel and sound good, the colour matches my black and red trek.

[fat and slow]

sally gap club race; limit group worked really well together, did some work up the front, got dropped by the group on the penultimate climb but struggled on, then the main group of sl/s/ss passed me out, couldn't cling on to that either. I felt like turning around and heading home at that stage. huge respect for the limit group especially the 5limit guys that stayed in front.

new temporary goals to work at for the next four weeks.
work at hill climbing, m50 to top of ticknock in 16mins. top 5limit placing for hillclimb, 25mile tt and sallygap round 2.

i'll try and do some of this up hills;
http://www.training4cyclists.com/how...-vo2-max-test/

[fat and slow]

0 extra cycling training. Fri hurling match, played terrible, my left leg is a long way off being recovered for impact sports, howth triathlon is out, or maybe just the run part of it. Struggled through 1 half of hurling then came off. Felt very sore on saturday so i booked myself in for more physio on tues, Tbh the physio says i'm about 6weeks off returning to hurling.

I'm taking it easier now and am light sea and pool swimming (sun mon, wed and hopefully today thurs) Club race tonight DMS, (not attacking or working tonight)

[fat and slow]

Where did all the limit riders go? or why were there two riders capable of holding off a semilimit group on their own in our limit group?

Race started fast, 12/15 in the group working for the first part of the lap, then then 8/12 riders worked for the next while (3 got dropped). At the first left hand turn about 8 riders were left then there was only 6 bythe next left hand turn heading back towards mullagh, At mullagh 5 were left, me (ucd) two from orwell and two from usher.. all the other limit riders sensibly quit at the end of the first lap. for the rest of the race each group member worked to our max capaticty; (orwell #1 trek 1.2 bike )did 35% of the work, usher #1 did a 20% and orwell2, usher2 and me did 15% each. I got dropped on the back stretch before taking the left hand turn that brings you back towards mullagh. was the 5th strongest limit rider. but completely blew up and struggled to get back to batterstown. Thank you brian sl from orwell, for the lifft home.

(Orwell #1 trek bike) deserves a promotion straight to semi scratch for that effort and usher #1 deserves his promotion as well. I'd take my chances against the other 2again. Phillosophy of the limit group at the mo is work together, fastest remain, destroy weaklings and group way before the end of race. At least in the sl group, a group generally remains by the end of race.

[fat and slow]

club race, and some training in howth; http://app.strava.com/rides/12273375
http://app.strava.com/rides/12273388

[Lumen]

Originally Posted by fat and slow

Where did all the limit riders go? or why were there two riders capable of holding off a semilimit group on their own in our limit group?

Race started fast, 12/15 in the group working for the first part of the lap, then then 8/12 riders worked for the next while (3 got dropped). At the first left hand turn about 8 riders were left then there was only 6 bythe next left hand turn heading back towards mullagh, At mullagh 5 were left, me (ucd) two from orwell and two from usher.. all the other limit riders sensibly quit at the end of the first lap. for the rest of the race each group member worked to our max capaticty; (orwell #1 trek 1.2 bike )did 35% of the work, usher #1 did a 20% and orwell2, usher2 and me did 15% each. I got dropped on the back stretch before taking the left hand turn that brings you back towards mullagh. was the 5th strongest limit rider. but completely blew up and struggled to get back to batterstown. Thank you brian sl from orwell, for the lifft home.

(Orwell #1 trek bike) deserves a promotion straight to semi scratch for that effort and usher #1 deserves his promotion as well. I'd take my chances against the other 2again. Phillosophy of the limit group at the mo is work together, fastest remain, destroy weaklings and group way before the end of race. At least in the sl group, a group generally remains by the end of race.

Just found your log.

Interesting to read this from the perspective of a semi-limiter in the same league. In that race limit were given five minutes and then actually gained another 30 seconds or so during that 70km or whatever it was.

Week after week we fail to catch you guys in limit, and most of the race we spend moaning to each other about people that are too slow/fast/won't work/work too much in the group. We're hopeless!

Meanwhile you're all killing yourselves (and each other) to stay away. Fair play!

Promoting people out of limit to slow it down is one "solution", but equally a bunch of people could be demoted out of semi-limit to speed it up.

Anyway, if you're at risk of blowing up you can always drop off and jump on to semi-limit if you fancy the sprint for the minor placings.

[fat and slow]

We're only recently working well as a group. Sally gap was the first time we did consistent up and overs, I helped to start it off. Last time at batterstown we did up and overs and eventually we did single file rotations front to back. Untill then when the up and overs broke down we were doing single file but the back rider would ride to the front then take over at the front. I had get the group to change our rotation method in the race. It's just the difference in strenght between riders is greater in the limit group and it's causing some splits. I'll stick it out in Limit till i'm promoted.

[fat and slow]

I felt the hill climb went terrible, missed my start time, pushed too hard early on trying to make up for my late start. Got passed by best limit rider early on, never reached anywhere near my goal time of 17mins. finished 5/12 limit riders.

Club league race last night was fun. I was in the limit group, we were caught by sl after 1st lap. Stayed with this bunch till the end. Missed the break of ss riders that went straight through.
Training has been going ok, cycling consistently 3 times per week, normaly sat, tues thurs. My knee has improved and it didn't feel sore after the last two club races. I have more physio next mon and then i should be able to get back to running soon.

[fat and slow]

another progress update. got the all clear from my physio to start jogging 20mins every second day. I still have to do lots of circuits. He reckons 1000, 1 leg squats, squatting 1 stair step down would help. Thats approx 5 sets of 10, twice a day for 10 days.

Some recent good cycling performaces.
http://app.strava.com/rides/13539765 club league race on thurs http://app.strava.com/rides/13294752 hill climb at ticknock all time pr on fri.
beat my old time from last season by 40 secs. That's one thing off my goal list. It also shows how I uderperfomed at the club league two weeks ago or was not prepared for it.

Time trial on thurs 40km I hope it's not wet again.

[fat and slow]

1 hr 6 min 1 sec official time for 25mile tt. http://app.strava.com/rides/15484513 this earned me a promotion up to semi limit, thrilled with this result, it's a faster average pace then my 10mile tt by 2.6kmph.
Thank you wiggle for sending me tt bars on the day of the tt. They worked great but I nearly pulled up after 33km on the hill section, i got a really tight left hamstring, so i rolled for a while, then unclipped my left leg, and cycled with my right leg. Then I began cycling with two legs after a while again. With 5k to go I was cycling fine again, so there was only really two kilometers where I suffered and thought about stopping. I never pushed my seat forward for the bike set up. I wasn't use to the bars but overall they helped a lot.

I was away on holls last wk and this week i've a hurling match on thursday so i'm missing out on club racing for two weeks. Feeling good overall and I may actually be able to contribrute something in the match this time round

[Gallant_JJ]

Hey, just found your blog. Very interesting reading, dislocated my right knee cap and tore my retinaculum ligament, playing football. Keep up the good work. Was it 4weeks before you started doing any recovery work? Only did mine a week ago, but my Physio reccomended I get back on the bike if it feels ok. It feels ok but I'm kinda nervous so soon after.