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The original was posted on /r/cycling by /u/Senior-Marketing3637 on 2023-09-27 05:04:40.
Title basically explains it all. Amateur cyclist since high school, I used to do century rides with ease every week, some sprint training during the week and compete every two months or so. It was a very detailed training plan I would follow focusing on climbs, training in different Zones, monitoring my VO2 max, cycling specific strength training in the gym etc etc etc…
However, a year ago unfortunately life went downhill and lost a few very close family members in an accident overseas. Starting vaping and drinking alcohol quite heavily when I came back and lived quite a sedentary and isolated lifestyle with pretty much zero exercise. My cardio has gone to shit, joints are stiff, lost over 11kg including majority of muscle. I feel like an 80y/o.
Long story short, got my shit back together after months of counselling and want to get back into my cycling routine again since it’s the few things in life that brings my genuine happiness. This is where I need your guidance or I guess reassurance.
I’m scared of injury or pushing my body too much too soon. I was thinking of sticking to Zone 1 for 2 weeks and keeping the rides flat and short. Then after a few days of rest get back into the gym with body weight and resistance band workouts. Week 3-4 lengthen the rides and incorporate short sprint intervals and get back to deadlifting/squats with weights, core strength training.
In terms of nutrition and recovery; haven’t thought about it too much (probably should since it’s gonna make or break this comeback lol) I was thinking 10 minutes active recovery + massage gun post ride/workout, and eat a balanced low sodium diet with high protein.
TLDR: unhealthy af lifestyle past year, amateur cyclist, how do I get back into cycling without injuring myself or risking a heart attack lol