# Back to train after summer and injury **URL:** \ **Category:** Training\ **Created:** [September 29, 2021, 4:02pm UTC](https://wahoox.forum.wahoofitness.com/t/back-to-train-after-summer-and-injury/11772 "2021-09-29T16:02:29Z")\ **Posts on this page:** 10\ **Page:** 1
**Author:** ![Skfinch](https://avatars.discourse-cdn.com/v4/letter/s/c37758/32.png) [@Skfinch](https://wahoox.forum.wahoofitness.com/u/Skfinch)\ **Post date:** [September 29, 2021, 4:02pm UTC](https://wahoox.forum.wahoofitness.com/t/back-to-train-after-summer-and-injury/11772/1 "2021-09-29T16:02:29Z")
I’ve just renewed my subscription after about a year away to ride outside and subsequently crashing sustaining a shoulder and knee injury. Been slowly getting back in action and currently doing physical therapy for meniscus tear(10 weeks post surgery). I want to start with the 6 week back to fitness but am concerned that using my old 4DP numbers will be a little much. I was sorry to see the old Sufferfest go away, but the new app looks pretty sweet, hopefully the laser goats are still in there somewhere ---
**Author:** ![JSampson](https://sea2.discourse-cdn.com/flex020/user_avatar/wahoox.forum.wahoofitness.com/jsampson/32/3148_2.png) [@JSampson](https://wahoox.forum.wahoofitness.com/u/JSampson)\ **Post date:** [September 29, 2021, 4:45pm UTC](https://wahoox.forum.wahoofitness.com/t/back-to-train-after-summer-and-injury/11772/2 "2021-09-29T16:45:27Z")
@Skfinch Don’t worry - all of the Sufferfest videos are still there including Full Frontal. Yes - definitely retest. Try the Half Monty first to get your FTP and MAP and then sign up for the Full Frontal prep week. ---
**Author:** ![CPT\_A](https://sea2.discourse-cdn.com/flex020/user_avatar/wahoox.forum.wahoofitness.com/cpt_a/32/15342_2.png) [@CPT\_A](https://wahoox.forum.wahoofitness.com/u/CPT_A)\ **Post date:** [September 29, 2021, 7:35pm UTC](https://wahoox.forum.wahoofitness.com/t/back-to-train-after-summer-and-injury/11772/3 "2021-09-29T19:35:46Z")
Been there, right there with you. Might I suggest that, rather than retest, you manually adjust your numbers down as you work through your therapy? Dial in a low % and just boost the #'s as you’re feeling better and/or stronger, until your back to full capacity and cleared by a doc. Seems to me like testing at this point is unnecessary stress to your body when you’re trying to recover. ---
**Author:** ![drustan](https://sea2.discourse-cdn.com/flex020/user_avatar/wahoox.forum.wahoofitness.com/drustan/32/6999_2.png) [@drustan](https://wahoox.forum.wahoofitness.com/u/drustan)\ **Post date:** [September 29, 2021, 8:33pm UTC](https://wahoox.forum.wahoofitness.com/t/back-to-train-after-summer-and-injury/11772/4 "2021-09-29T20:33:09Z")
I hear you, been there myself, hit & run. Can I suggest just spend the next 4-6 weeks just riding your bike as often as you can? Don’t get worked up about numbers. Need to get your body, and mindset comfortable again riding. Make it become a habit, as in time, repeating habits become norms. Best of luck. ---
**Author:** ![Craig.Quarmby](https://sea2.discourse-cdn.com/flex020/user_avatar/wahoox.forum.wahoofitness.com/craig.quarmby/32/6489_2.png) [@Craig.Quarmby](https://wahoox.forum.wahoofitness.com/u/Craig.Quarmby)\ **Post date:** [September 30, 2021, 7:08am UTC](https://wahoox.forum.wahoofitness.com/t/back-to-train-after-summer-and-injury/11772/5 "2021-09-30T07:08:02Z")
My thoughts echo those of @CPT_A and @drustan: Take your time and focus on your recovery and rehab from injury first and foremost. That takes a good amount of effort on its own. FWIW I’m now 10 weeks post shoulder surgery, started limited strength/ core work at 2w post-op, on the trainer at 4w post-op (couldn’t reach the bars with my right hand then) and just rode Recovery rides for 2 weeks. Then did Base Block with my FTP manually dialed down 10%. Did HM today (felt good, numbers up from my predicted ones) and feel I’ll probably be ready for more intense workouts in a few more weeks time. FF maybe in 4-5w. Regardless of just Z1/ 2 work I’m definitely getting fitter again (despite missing the high intensity stuff). As a side note, with the launch of SYSTM there are loads of new Inspiration videos that target Z1 and Z2 - I’ve been “racing” through them. Might work for you. ---
**Author:** ![Skfinch](https://avatars.discourse-cdn.com/v4/letter/s/c37758/32.png) [@Skfinch](https://wahoox.forum.wahoofitness.com/u/Skfinch)\ **Post date:** [October 22, 2021, 12:01pm UTC](https://wahoox.forum.wahoofitness.com/t/back-to-train-after-summer-and-injury/11772/6 "2021-10-22T12:01:30Z")
Thanks everyone. I started all purpose road with strength and yoga. Did 100% for recharger and cadence builds from old numbers. The Chores were yesterday, barely made it thru the first set of intervals sir dialed down to 80% and was able to finish. So far knee feels great! ---
**Author:** ![Skfinch](https://avatars.discourse-cdn.com/v4/letter/s/c37758/32.png) [@Skfinch](https://wahoox.forum.wahoofitness.com/u/Skfinch)\ **Post date:** [November 21, 2021, 2:50pm UTC](https://wahoox.forum.wahoofitness.com/t/back-to-train-after-summer-and-injury/11772/7 "2021-11-21T14:50:31Z")
Just an update. Knee had been feeling great until I did standing starts and another low cadence high power workout, now it’s sore as heck. Shovel was on the plan for today but I think I’m going to substitute an easy outdoor ride and the rest of this week is recovery then half Monty next weekend. ---
**Author:** ![CPT\_A](https://sea2.discourse-cdn.com/flex020/user_avatar/wahoox.forum.wahoofitness.com/cpt_a/32/15342_2.png) [@CPT\_A](https://wahoox.forum.wahoofitness.com/u/CPT_A)\ **Post date:** [November 21, 2021, 3:51pm UTC](https://wahoox.forum.wahoofitness.com/t/back-to-train-after-summer-and-injury/11772/8 "2021-11-21T15:51:50Z")
> [@Skfinch](#): > > standing starts and another low cadence high power workout yup, that’ll do it. Motrin is (y)our friend. (seriously, low-grade, 200mg or less NSAID daily for a couple weeks to lessen inflammation). My knees send their regards. 😬 ---
**Author:** ![Skfinch](https://avatars.discourse-cdn.com/v4/letter/s/c37758/32.png) [@Skfinch](https://wahoox.forum.wahoofitness.com/u/Skfinch)\ **Post date:** [November 21, 2021, 6:51pm UTC](https://wahoox.forum.wahoofitness.com/t/back-to-train-after-summer-and-injury/11772/9 "2021-11-21T18:51:21Z")
Man, I’ve been on 500 mg naproxen since my early 30’s(55 now). The struggle is real! ---
**Author:** ![CPT\_A](https://sea2.discourse-cdn.com/flex020/user_avatar/wahoox.forum.wahoofitness.com/cpt_a/32/15342_2.png) [@CPT\_A](https://wahoox.forum.wahoofitness.com/u/CPT_A)\ **Post date:** [November 21, 2021, 11:06pm UTC](https://wahoox.forum.wahoofitness.com/t/back-to-train-after-summer-and-injury/11772/10 "2021-11-21T23:06:46Z")
@Skfinch birds of a feather…