@MichaelG great to hear that your surgery went well and your breathing has tremendously improved. When you have surgery on a highly vascular area, such as nasal/rhino area you have a high risk of a bleed. It takes 3-4 weeks for your vessels to seal and repair enough to handle rises in blood volume and pressure, without rupture. It is vital that you keep your blood pressure from rising for a few weeks. Your full recovery will aid you not only in surgical recovery but also in you training adaptations and you should be very mindful and take full advantage of this time for recovery.
The most important part of your recovery right now is to keep your blood pressure from rising, which may cause vessel bleeds in your surgical areas. For the next 3 weeks I would do nothing more than starting with 20 minute spins at recovery level and back off if you have any rise in blood pressure or heart rate above recovery. After a week, you can extend these spins to 30 minutes and then the 3rd week an hour. If doing Yoga, eliminate any poses with your head positioned downward or below your waist (eliminating the added weight or pressure on the head). If doing any strength, do not use weight the first week and then transition to 5lb. weights only. No actual training should take place until you are released to do so by your medical team. You should be very straight forward with them when you tell them what you want to resume. It takes 4-6 weeks to fully heal from any surgery that is heavily vascular so I would not plan to resume former levels of training for at least a month. Sorry to be the “Reality Black Cloud” but training too early can really have significant setbacks for your surgery and overall training goals.
Remember that recovery weeks are your most important and no testing should ever be done during, or even at the end, of a recovery week. It takes your body a full 7 days for the training adaptations to take place and complete. Adding intensity or testing, even at the end of the recovery week, will inhibit the competition of the adaptations, rendering your previous training useless. You might find the following article helpful during this time.
Remember to focus on the long term and big picture. A few weeks of lower intensity and rest will give you far more long term benefits than to push your return to intensity and training and cause a longer recovery window and maybe long term damage.
Thank Low and Slow to go Fast in the Future!!!
All the best for your recovery!!