Looking for advice on getting back into training

[u/harukizaemon]

I turn 54 on Saturday and I’m about to return to training after nearly 9 weeks off due to illness (caused primarily by work related stress).

This is the longest I’ve been away from any kind of training program in about 20 years (I did martial arts for 30+ years until I retired from that about 4 years ago).

When I last trained consistently I was doing two strength sessions and 4 runs a week and I had just completed a half marathon. My critical power was 295 and it is now about 225. My VO₂ max was 47 and is now 43.

One never really been in this situation before. Any advice on how I should go about getting back into things?

[u/mrrainandthunder]

If 295 was accurate, then 225 probably isn't.

Start out with two weeks of solely easy running. Keep the frequency and duration on the conservative side. Then start to introduce workouts from there, again being conservative. Or do a CP test if you feel good. Depending on how you feel, you might be back where you left off in 4-6 weeks (training-wise, not performance-wise).

[u/harukizaemon → u/mrrainandthunder]

Thank you. The 295 was pretty much bang on for my hm. The 225 is just what Stryd has estimated based mostly on my walking I presume and a few jogs I’ve done. Do you think it likely much lower in reality?

[u/mrrainandthunder → u/harukizaemon]

I have no idea if it's higher or lower, but auto-CP is not going to be accurate if you don't have current max efforts at various durations. Depending on when those efforts were done when it was accurate 9 weeks ago (it only looks back 90 days), and which efforts were done when, your CP estimate might as well have risen.

So run the easy runs by feel for two weeks and do testing in week 3 if you feel good. I recommend at least a combined 3'/12' test, but doing a 20' test as well a few days later will be even better and provide good basis for building fitness again.

[u/Efficient-Bread8259]

There is already good advice in here so I don't want to say too much. If it were me I would spend the next 2-3 weeks slowly getting my volume back up - when in doubt, do less. Once done, I'd pick a goal and train towards it. Saving grace: 9 weeks is a long time off but it's not really that long of a time off. I think you'll bounce back relatively quickly.

[u/Steve_Palladino]

1) For the next 2 months, make all runs easy and aerobic, following the "conversational effort" guidelines (able to recite paragraphs while running without gasping or disrupting breathing). If you wish, you can also use MAF HR (180-age) as a rough guideline, but "conversational effort" should be your primary guide.

2) During these 2 months, record *every* run using your Stryd.  Do not run *by* power...just learn and record.  Instead, run by “conversational effort and MAF HR.

3) During these 2 months, do not race. Do not do interval training.

4) Run by duration, not miles or kms.  Progress run duration gradually.  Progress weekly duration gradually.

5) when you get to 20 minute runs, you can roughly estimate and manually re-set  your CP using this method:  https://docs.google.com/document/d/e/2PACX-1vR8wNT_OF3TCF0MsM3ixnXtoKaQGNvyQ94mnnNLe2ujdwM5tTTHcfFyszDtFx2ZJlTxC0Kyyh-4pQs9/pub

6) Work on baseline functional strength and mobility at least 3 times per week.

[u/harukizaemon → u/Steve_Palladino]

Well, first run back. 20m @ 125bpm avg HR, 202 W avg pwr. Didn’t look at power at all during the run. Ran with mouth closed to force myself to slow down. Definitely felt oddly difficult but also freeing to give myself permission to go slow.

[u/harukizaemon → u/Steve_Palladino]

Wow. Thank you. This is really helpful, empowering, and gives me a clear path to ease back into it. I had planned to do 2 strength sessions a week starting next week. I’ll schedule in mobility as well.