How do I get fit enough to ride 20k?

sunnyone said:
I can't make weight loss suggestions, but I can relate to your need to get fit again. After 4 months bed rest your muscles must have almost wasted away. Mine went totally I.e. I was paralysed, after being in a pneumonia related coma for 42 days. It took 5 months to get fit enough to go back to work. You've already achieved that goal. Well done.
When I awoke from the coma there were predictions that I would be on an iron lung forever and I never achieved my physiology exercises first time around but I just kept saying to myself: I may have failed today but by the weekend or Monday I will achieve that goal. Then I can try something else. Sheer will power got me fit enough to live and ride properly again.
Look back, see how much you have achieved and aim a bit further every day. Best of luck.
Click to expand...

yup, mine wasted but then over compensated and I was in spasm and locked up pretty much from head to foot. My physio is AMAZING! I've had loads, including cold lazers and electromagnetic stuff. I'm now straight and I have feeling in my feet again, which is weird as I didnt know I didnt until it came back :lol: So now its just strengthening and getting my life back :)
 
FrankieCob said:
I used to swim a lot but I'm a diabetic and now have a continuous glucose monitor which wont tolerate properly swimming. I am very lucky in that we have a gym at work, but I've changed my work hours and my lunch hour is now only 20mins. Is there anything I can do gym wise in 20mins that will help?

So all advice about how to get fitter without knackering my back or my horse will be gratefully received :)
Click to expand...
20 minutes in the gym is quite a good chunk of time when you are starting from a low level of fitness. When I started in the gym, which was part of physio rehab, I found the cross trainer and the exercise bike useful. I had about an hour once a week so I alternated more demanding cardio work eg cross trainer and exercise with gentler work eg balancing on one leg etc. I aimed for 10 minutes on each of those set with low resistance and even that was too much so I spread my 10 minutes throughout the hour. I then joined a gym and increased my visits per week but I'm only there for about 25 minutes using the cross trainer and the exercise bike and light weights. I'm now able to use my real bike and that's so much better than a gym bike. I cycle most days for about 20 minutes and in just 2 weeks my body feels so much stronger.

Can you use the gym before and/or after work as well as during lunch so that you can spread your exercises?

I also found a warm hydrotherapy pool which I visit once a week so that I can exercise slowly in warm conditions and with the water supporting me.

Weight loss has been disappointing and I probably need to use weights a bit more. I have been advised to avoid lifting weights but I can use the pull-down equipment. I'd recommend asking your physio for appropriate gym exercises. You might be able to find an Exercise Referral Instructor (trained to work with GP referred clients) who can help you too.
 
Last edited:
sunnyone said:
It took 5 months to get fit enough to go back to work. You've already achieved that goal. Well done.
... I never achieved my physiology exercises first time around but I just kept saying to myself: I may have failed today but by the weekend or Monday I will achieve that goal. Then I can try something else. Sheer will power got me fit enough to live and ride properly again.
Look back, see how much you have achieved and aim a bit further every day. Best of luck.
Click to expand...
This is exactly it. Regaining fitness takes way longer than you would imagine so be gentle with yourself. Determination and will power will get you there a step at a time. And as you get fitter and stronger a day will come when you realise that you've just done something that you haven't done for weeks/months. You will realise that you are so much stronger and the 'successes' come faster.
 
A lovely friend of mine has just recommended a personal trainer who has done lots of work with diabetics and post injury people. Just chatting to him now about it all. I think some focused professional help is the way to go, even just for a little bit to get me back on track.

This place gets a bad rep for being bitchy, but this whole thread has been nothing but supportive and helpful adn has let me take the next steps to get back on track. Give yourselves a pat on the back for being so great!
 
I would get a basic fitbit or similar to record your steps .
I had great fun with a pedometer when I was getting back from injury.
It's a good way to increase movement when you can't just go a things full on .
It's teaches you that every step counts and shows you how to build more steps into your day a few at a time , I got quite addicted to it at one point .
Unfortunately I know very well that when your ability to exercise is limited by injury your diet is the main thing you can influence .
Take a long view I am still trying to get fitter after my accident six years ago and have to say recently I have felt an improvement when I had all but given up.
Also you may need to consider a roll for pain relief as you get going I had too I was too gung-ho about managing without and learnt my lesson.
Good luck with everything .
 
I think you need weekly goals to motivate you a pedometer or fitbit is brilliant idea as you can work up to 10000 steps a day and then have a competition with yourself. I make sure I do 10000 a day and get an audio book on your phone or podcast (can recommend #horsehour) when your walking the time goes without you even noticing
 
You must log in or register to reply here.
Top