Just started using a KICKR SHIFT for the first time. Not a cyclist indoor or outdoor but a failed runner who had back surgery seven weeks ago and desperate to rebuild my CV after 18 months of only walking. I have no previous stats or data. Should I just do a half Monty to get some data points or start a more gentle plan first? Grateful for any pointers.
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There is a Fitness Kickstarter plan (6 weeks) that sounds like it might work for you. It has a Half Monty scheduled early on which can be used to establish some initial targets.
Hopefully, your back will hold up.
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You could also just ride for awhile, watch some videos, get used to things while you start building up a comfort level with the entire process and methodology of virtual cycling.
Aside from that - and assuming you’re committing to SYSTM (I make no assumptions) - then yeah, as @Steve_Q said, the kickstarter plan w Half Monty is a good way to segue in to structured training.
Most importantly, take your time and be safe with your recovery. All the best!
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