A PRO CYCLIST’S GUIDE TO INJURY RECOVERY | Ask a Cycling Coach Podcast 510

[@laurenwolfe7271]

Once again an A+ episode! Hannah is a gem and absolutely wise beyond her years in her advice and and guidance. She has such a bright future in whatever she does and is so frickin' smart! Gonna side with Nate here and defer to his experience--Jonathan should NOT do Peaks and focus on a new comeback. It is waaay to soon in thr recovery. I crashed 6 weeks before my only A race last year (Little Sugar) and while I didn't need surgery and could get back on the trainer within a few weeks I definitely would not have wanted to go into that event not 100% physically or fitnessly. Take time, heal up, I listened to an interview where LTGP athlete Paige Onweller had a devestating injury pre-season and got heavy into rehab and healing with tons of protein and collagen etc so get the healing started and we will be here for you when you crush that full IM when it is time!

[@cynthialee6147]

ANOTHER great Hannah-Nate-Jonathan podcast! Crack-Jack advice for healing, bike set-up, privateering & Junior fueling. + I feel like I've been effectively life-coached again:)

[@LarryBrill-o1g]

I agree with Nate on being patient/enough time to heal. Also, good idea about hyperbaric oxygen to speed healing.

[@hanktacular]

Great way to talk through how to adapt a goal and plans in response to an unexpected event. Thanks!

[@TrainerRoad]

Glad it was helpful!

[@Roy-ud1db]

Wohoo!! Jonathan is finally a cyclist!! Join the club. Invert the drops indoor, that’s what got me through it. Wishing you a speedy recovery.

[@bababaanarama]

did that also. Additional a cycling repair stand with 1-2 towels wrapped on chest height, can be a very good support in the first time to lean/holds, if you cant reach the Drops

[@victoriaweeks1448]

And yes! Always love hearing from Hannah and of course we want to hear all the deets on the new bike! ❤

[@marce.3901]

I am sorry to hear that! I crashed and I broke my collarbone 4 months ago into at least 5 pieces. I had a hook-plate implanted that caused really bad pain until it was removed 3 weeks ago. I couldn’t even do workouts on the trainer properly during that time. Now that is finally possible with a little pain. My mobility is still highly limited and now I am trying to regain strength and mobility. The doctor said it needs time, I have to be patient. I wish you all the best and that you will fully recover!

[@johnhudrick]

As much as it sucks mentally but man take the time off to recover.

[@kimdecker8901]

Jonathan, I bid you a full and speedy recovery! And just listening to you talk about all the opportunities--ironically--that this recovery may bring is proof: You know how to turn lemons into lemonade. Yes, it's gonna be tough and frustrating, but your mindset sure seems like it's setting you up to come back even stronger. Godspeed!

[@TrainerRoad]

Thanks, Kim! - Jonathan

[@Jono01]

Hey Jonathan, I am sorry to hear about your injury. I am doing the 3 Peaks Challenge for the first time this year and was looking forward to meeting you. However you definitely shouldn’t even think about doing the event now. Please let your body heal. Hopefully you might do it next year. Take care and wish you a speedy full recovery. 👍

[@TrainerRoad]

Thanks, Jono, and best of luck!

[@mikewatkins422]

Oh Jonathan! So sorry to hear. Wishing all the best for a rapid and full recovery. Thanks so much being willing to share your experience in the context of helping others.🙏

[@paulw677]

Sorry to hear about your crash Jonathan. Doing my 4th Peaks this year and was really looking forward to meeting you and hearing about your take on the event. Heal well and recover fully. Peaks will be there when you are ready

[@TrainerRoad]

Good luck, Paul!

[@joyaboim4541]

Another brilliant episode. Wishing you a fast and full recovery, Jonathan. Loving the optimism and the looking ahead to triathlon. Top class resilience right there!

[@richardsharp5374]

For what it’s worth I shattered my middle finger in October getting hot by a van, it was in 6 pieces and hanging on by a thread. I had surgery and was riding the trainer 2 days later. After 5 weeks I was told by the PT to ride the road as the vibrations help with healing and make it stronger overall. Heal fast.

[@NicoChiarito-l5c]

Definitely want to hear ins and out of suspension setup 🤙🏼 bring it on🤘🏼

[@Highway_95]

Jonathan and Hannah I would love the bonus nerdy suspension/set-up episode. Please do it.

[@willfromfreeport]

Sheesh sorry to hear about that crash and break!

[@AcvaristulLenes]

My one and only fall was last year. At only 13 km/h I had no idea what happened. It took me the time to get up and look around to understand why I fell (it was a stone on the cycle path + traffic chaos happening right at the moment). While in soccer and many other sports one can fall gracefully, there is no nice fall in cycling.

[@olishobbyscene1643]

speedy and full recovery Jonathan. Greetings from Southern Germany

[@peterarmstrong6138]

Hey Jonathon sorry to hear about your accident. Wishing you all the best for your recovery. Sound advice from Hannah and Nate. I am doing Peaks Challenge for the first time, solely because of the podcast. Shame not to meet you, maybe come to Australia for SEVEN gravel 2026 ICI world champs. It’s a great course.

[@TrainerRoad]

Thanks, Peter, and good luck!

[@StevePatak]

Sorry to hear about the accident. Shoulder injury recovery is a long road. I had surgery to repair an old shoulder injury and resultant joint damage after 20 years of repeated dislocations and my body was very clearly in a heightened stress state during the first few weeks of recovery. I had open surgery with a bone graft repair and some muscle reattachment so it was pretty impactful and not dissimilar to a CB repair. Tracking my HR, it remained elevated during rest for ~3 weeks post-op and I'd say you can expect a similar timeline. I did start easy workouts, ~30 minutes max, 1-2 days a week after I passed the two week post-op mark and continued that for a few more weeks until I gained back some mobility as PT picked up. I can't imagine trying to do a SS or Threshold workout during this period. Similarly, I didn't restrict my food intake, and made sure I prioritized a high protein diet, supplementing as needed to hit between 1.8-2 g/kg, and incorporated things like bone broth to bring in some nutrients to improve healing of connective tissue. This is all to say, prioritize rest and recovery first and foremost. Feel better!

[@carltonduty2662]

I busted my collarbone in similar fashion a decade ago My advice is don’t rush the recovery. Mine never healed properly because I reinjured it doing benign off bike stuff.

[@timothyobrien5367]

Sorry to hear that Jon, thanks for sharing the experience

[@coryfritz4852]

I crashed 32 days prior to Tour de Tucson last year. It was the first time I had signed up for a big event with a time goal. I was coming down Mt Lemmon at almost 40 mph and my rear tire blew on a turn. I slid down the road for at least 100 ft. Similar to Jonathon’s story, the tire went so fast that my bike was fine (not even a scratch on the frame). At 47 years old, it was the most painful experience of my life (severe road rash). Three weeks after the accident I was back on the bike. I ended up riding in the Tour de Tucson (and finished), but needless to say I didn’t finish with the time goal. 😢 This crash did a number on me physically but especially mentally. I am still trying to get comfortable cornering. Unlike Jonathon, I am not used to recovering from an injury. What would you suggest to help me get over the mental side of this accident?

[@TrainerRoad]

That sounds scary! Glad you ended up *relatively* okay. I'm not sure I have great advice for others in this situation. As a kid and teen I followed the, "face the fear as soon as you can to put it to bed" approach, and I wouldn't be surprised to find out that isn't what a psychologist would recommend, regardless of how effective it was for me while growing up, hehe. I think each person needs to work through physical and mental recovery at their own pace. If you are having challenges with progress in that regard, I'd recommend working with a sports psychologist, or some other form of licensed therapist. - Jonathan

[@oliveoil2x]

Yikes Jonz. Way to take life’s bumps and look ahead. Prayers for a sound & quick recovery.

[@petermyers4409]

Sorry to hear about your crash

[@gavinclarke2123]

Get your hands on a recumbent bike Jonathan, really wish I had when id broken my collarbone. At the very least it will allow you to keep the legs turning in a none weight bearing position for your upper body. Will help to maintain or at least slow the loss of fitness.

[@mikecardwell6497]

Wow I did the same thing last April , down hill left turn on gravel . Broken in three pieces two plates , off the bike for 6 weeks the doc wanted 8 weeks. I did a race at the 6 week mark it was ok but it hurt.

[@BrandonK-y3g]

Glad you’re alright after the crash! Are there any updates as far as Zwift integration??

[@victoriaweeks1448]

Oh Jonathon! So sorry. Sounds so painful. Hannah’s right, you sound so bummed. Understandably so. I can’t imagine how much effort you’ve put into planning for that race. I know you see the training for tri as a positive alternative path and that’s awesome. I agree with Nate don’t go! Haha. And I like his upfront statement that a comeback story is really juicy. I mean at least he’s honest. But ultimately it’s up to you. I’m just an old lady trying to get faster…but I know that life is to be lived. I think you’ll have a sub par experience at Peaks. And more than the podcast content, I think we all want to see you have a great time and really enjoy yourself in an epic adventure…which you can still do next year ! Hang in there. And eat!! And don’t forget about hot chocolate!

[@TopCat----00]

Unlucky man. I did mine in Majorca - had it plated but on top. Bottom 😎. The nerves damage - arrr that doesn't come back quickly. 20months later some feeling back but you learn to live with it. Still hurts to lie on it in bed thou 😢

[@nicholasbray8168]

Hey TR team, on this topic, what are things worth discussing in injury prevention? Like keeping some exercises to maintain bone density, or general musculature...?

[@TrainerRoad]

The consensus from the body of research is that any sort of weight-bearing strength training positively affects bone density, and this even includes plyometric style exercises.

[@Roy-ud1db]

How are we doing on Zwift integration

[@hectorchan4623]

When??

[@davidv6803]

Nate: "so your bikes ok?". Asking the questions we all wanted to ask...

[@pheel.the.fletcher]

Hannah, you have a beautiful smile - please don't hide it 🙏

[@richardmiddleton7770]

Lots of animal protein, vegetables, vitamin C and collagen/bone broth/bone marrow, and REST! If it's just a collar bone you can get back on a trainer within days. You can raise the bars and hold on with one arm near the center of the bars keeping the other arm strapped up.

[@allhill]

I'm sorry to hear that, Jonathan. I just broke my left collar bone on 11 January, now its look like yours, very itchy and pain when wearing shirts. Living with platinum/titanium plate on the bone maybe till mid 2026. Hopefully we can fast recovery and back on saddle this year or gonna waste my TrainerRoad plan this year :) need high protein to recovery, did the whey protein is good?

[@TrainerRoad]

Hope you heal well! Here's a non vegan option I've used: a.co/d/2et4JG4 And a vegan option: a.co/d/ahU7Xd9 - Jonathan

[@Huttify]

Does movement actually slow down the healing process? I heard that the ribs are the fastest growing bones in the body when broken, and they move all the time.

[@TrainerRoad]

Movement typically coincides with increased circulation, so that is likely to be helpful for healing. Harsh vibration, however, is reportedly not helpful for bone healing.

[@teqai]

Shit, Jon. You’re putting on a brave face, but that is tough.

[@JFomo]

You're in no condition for Peaks I'd have to say. Heal up and give it a skip.

[@Richz2]

Jonathan…’I have 8 screws"….. Nate "I had 9". There’s always a competition to win!….

[@DaveWall-r2g]

Most bikes you ride on verse a Scott bike you feel like you’re riding in the bike.

[@jaredmickel7750]

I forbid it too.

[@asun3630]

I have a hard time believing Jock was an “xc pro” for 15 years and doest understand this.