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Sorry to hear of your injury. Does it affect your ability to train on the turbo at all?
If not, and you have the focus and motivation, then there's no reason you can't be in even better shape than pre crash.
If it were me, I'd run a series of PD tests at short, medium and long durations to see where things currently stand. Then have a think about the riding you and enjoy and what your weaknesses are and work on them.
For the kind of rides you've discussed above, I'd want a decent base. So sweet spot is your friend there, aiming to hold it for ever increasing durations. When you can hold it for 30-40 min intervals without too much trouble, then increase the power by 5%.
Testing your 5 min power will give you an idea of your Vo2 max. Useful to see how much headroom you've got above currrent FTP. If it's a lot, then growing FTP with over/unders.
My 2p
TTM-
@TTM Thanks for the advice. I'll have a look at building a better picture of the starting point. I'm new to training in any way other than just riding/hill reps so still reading up the whole number crunching side of it. Curious what picture it paints.
It'll be seated efforts for the best part as it'll take physio before I can grip or put weight on the right hand wrist. The FTP test I did was a one handed affair pre surgery. Going try and do something to keep up some core strength too.
@hovis It's swaddled up with a few different things but, yeah, the itching already! When the girlfriend isn't watching I've been jamming a ruler in there. You'd think there was a breathable option but I'll resist trying to stick holes in it. I've had a pins and needles sensation in the thumb for two weeks for extra fun.
@Thuekr I keep meaning to watch it. I saw some photos of Hayman on a turbo and his arm propped on a stepladder. Amazing to go from that to a PR win. Got this years on at the moment
iamalex
Looking for a bit of advice from the hive mind on how best to meaningfully use my crash recovery time... I wrecked my wrist, had 6 weeks off the bike already, surgery, currently in cast with it pinned.
Next 3-4 months indoors only + turbo trainer + powermeter + Trainer Road
I'm a very average 3 w/kg 66kg. Had been enjoying long'ish weekend rides + a couple of fast early morning club hill rides + commuting. Would like to come back ready for more of the same but faster, stronger, kept the endurance.
Was looking at either one of the following:
Any advice? Adjust expectations?
Thanks!