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Ouch! Sorry to hear about the crash.
If you’re not supposed to push yourself, then you’ll be looking at doing longer z2 sessions to keep weight off. These will either be fine or soul destroying, depending on your boredom threshold.
Basically work on your base.
In terms of a plan/progression, just increase volume as you start to heal and feel able.Do you have power to work with and know your training zones? Or the HR equivalent?
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Whatever you do, pick some good tv series that you look forward to watching, keeps you distracted and motivated, especially with base km on the turbo.
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Watching films with headphones on is what I did. I hate the turbo drowning out the quiet dialog so headphones really help keep focus on film rather than turbo and pain.
I would inititally start at very easy intensities and judge pain levels. If ok, I'd probably do some kind of TR base plan or just set a power level to 50-70% threshold depending on pain and duration and let it be.
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@Dexter
After some indoor training advice. Managed to crash into a tree on the mtb, fracturing my humerus (upper arm) in 3 places, chipping it, and potentially cracking the shoulder cup as well.
I've been told to ride an indoor trainer but to expect to be off the bike for 3 months at least.
I've never used an indoor trainer but have borrowed one from a mate, I can't push myself too hard whilst recovering but any suggestions on a plan to follow? Want to keep the weight off whilst I get better mainly, and to try and keep some of the fitness up I gained over summer.