On the darkest day of his Cycling career remembers Michael Schwarzmann still very much alive: For his then Team Bora-Hansgrohe the professional will start in April 2018 at the Tour of the Alps. On a fast descent in the middle of the Austrian mountains, he underestimates a sharp curveflies over the crash barrier, shoots down the slope. "I was lucky to be slowed down by a tree", Schwarzmann remembers. In shock, he climbs up the embankment and sits down at the side of the road. His lungs collapse and he can't breathe. Then it happens quickly: Team car, Helicopter, Hospital.
The fall not only has its Lung demolished, but also many Bones broken: a Shoulder blade, seven ribsone Vortex. He had to stay in hospital for a fortnight, first in the intensive care unit, then in a normal hospital bed, before finally going to rehab in Hamburg. Today, the 32-year-old is back in the saddle and riding for the Team Lotto-Soudal. However, he had to fight his way back with great difficulty.
No matter whether Ambitious hobby cyclist or Professional athlete - Crashes, accidents and injuries are among the undesirable side effects of cycling. They throw training plans into disarray, prematurely end the Season - and sometimes even Careers. But how do you deal productively with an injury-related training break? How strengthens one Body and Psyche during this time - and what helps with the Rehab?
The most common injuries
"What is sensible and permitted during an injury-related break naturally depends heavily on the type and severity of the injury", says the Sports physician Jan-Niklas Drostewho until 2020 was Head Team Physician at Bora-Hansgrohe also Michael Schwarzmann cared for. According to a study by the Hamburg Clinical Centre Bruises the soft tissues and Abrasions to the Most frequent injuries in the Professional cyclingsprains and strains. More serious are fractures, of which the most common in racing bike accidents is the Shoulder girdle and the upper extremities are affected, up to and including life-threatening injuries of the Head.
In addition to acute injuries Consequences of overloading account for a large proportion of the damage in cycling. According to a recent study, the proportion among amateurs is said to be around four per cent; in the professional sector, the rate is likely to be much higher. Overload complaints occur predominantly where man and machine meet - at hands, Feet and on Buttocks. But also Knee, Shoulder, Neck, Lumbar spine and Basin are frequently affected. According to a comprehensive study conducted by Norwegian scientists in 2010, 58 per cent of training absences by professionals were due to lower back pain and more than a third to anterior back pain Knee.
In professional sport, so-called Return-to-sport protocols getting back into training after injuries. With Concussions the cycling world federation UCI recommends a complete Rest period of 24 to 48 hours and according to the protocol "no return to competition for at least one week after the symptoms have improved" (detailed report in TOUR 5/2021).
In practice, of course, most athletes want to be back in the saddle as soon as possible - after all, their body is their working material and they have invested a lot in it. So too Michael Schwarzmann: Whilst still in the shock room at the hospital in Lienz, he asked his Team doctor Jan-Niklas Droste: "Will I be on Giro d'Italia be able to participate?" Droste replied at the time that Black man be happy to be here at all. "Looking back, I have to say that I was lucky that I was so well that I was able to ride my racing bike again," says Black man today.
Sports rehab instead of bike training
Droste advises affected athletes to always follow their doctor's advice and not to start training early - even with comparatively minor injuries. "Cycling is a linear sport in which you repeat the same movement pattern over a long period of time." Due to the many repetitions, there is a high risk of getting into the habit of incorrect movement patterns due to a crooked posture on the bike. Anyone who, for example, has a bruised pelvis Buttock muscles If you can't use your bike properly, you risk consequential damage such as one-sided knee problems if you cycle anyway.
Another danger is secondary accidentsIf you sit on your road bike with a cracked wrist, you won't be able to pull the brakes as quickly as usual. "As an amateur athlete in particular, it is better to wait longer before starting training."
The Training break Without a racing bike doesn't mean you have to sit on the sofa. Rehab exercises to the Strengthening, Elongation and Mobilisation help professionals and amateurs alike to regain their old form. While in the acute Inflammatory phase physical exertion should be avoided, you can definitely become more active again in the subsequent repair phase, so Sports physician Droste. It makes sense, for example, to work on physical deficits during this time - from a sore back to weak muscles. Core muscles. Light endurance sports - from walking to the ergometer - are also useful. "If you use the unexpected training break sensibly, you will be surprised how well you get back on the bike afterwards."
Do not compare with professionals
Oliver Gallobeven Triathlete and multiple Ironman finisherworks as a rehabilitation trainer at the Hubertus Clinic in Bad Wiessee. He warns amateur athletes not to compare themselves too much with the professionals - this also applies to injury-related breaks. "Professional athletes have time for regeneration and massages after training, whereas we sit in the office all day. They don't get enough rest."
Many professionals would accept the wear and tear on their bodies, after all, cycling is their profession. Amateurs who enjoy the sport as a leisure activity should take care of their bodies so that they can continue to enjoy their favourite hobby for longer.
Many amateur racing cyclists who are in the middle of their careers Gallob a dangerous tendency: Instead of leaving the racing bike for a few days in case of injury or back pain, they would, from the Ambition He is driven to continue scrubbing kilometres - alongside busy working days and family life. He advises people to look out for compensatory sports during their injury-related break. Swimming and yoga are particularly recommended: "Many road cyclists have shortened hip flexors and a tense neck. Stretching movements are ideal here."
Against fear
To minimise the involuntary Bike break productively, mental strength and the ability to Resilience necessary. The sports psychologist Markus Gretz supports racing cyclists in dealing with crises. Anyone who falls into a Motivation hole should focus on the positive aspects of sport. This can Visualisation techniques help. In addition to working with photos and videos, it is also possible to take a mental journey into the past and future. Which training moments from the past evoke positive emotions, which future events are you looking forward to? It can also be useful to involve training partners and colleagues in order to Strength, Trust and Motivation to rediscover.
When working with athletes who have had accidents, the topic of Fear a major role, so Markus Gretz. "Many racing cyclists make the mistake of analysing the accident situation over and over again - and blaming themselves too much." If you start thinking too much, you risk a spiral of anxiety. "An injury is also always a small trauma that becomes engraved in your memory." He advises sportsmen and sportswomen to start thinking about the Rehab process with the topic Fear for example through the formulation of so-called If-then sentences. What do I focus on when the road is slippery again or the bend on the descent is tight? Those who answer these questions for themselves have techniques at their fingertips to avoid being at the mercy of their own fear.
Michael Schwarzmann carefully felt his way back to his former fitness level after his accident. "My lungs only had 30 per cent of their original capacity", the professional cyclist remembers this time, "I reached my limit after just one hour's walk." Three weeks after the accident, he travelled to Hamburg for rehab. He spent two to four hours a day in the training rooms: Deadlift to strengthen the broken vertebrae, light weights, followed by Massages. "It was really hard work for me back then." After another two weeks, Schwarzmann was able to ride his racing bike on the road again for the first time. "From then on, the only way was up."
Sports rehab: tips for a comeback
Take time to recover
In the acute inflammatory phase of an injury, which usually lasts a few days, you should refrain from physical exertion.
Using the rehab break for deficits
Whether back training or strengthening the core muscles - in the subsequent regeneration phase you can train your weak points to come back stronger.
Look for a balancing sport during a rehab break
Swimming, yoga, rowing - depending on the type of injury, you can discover a different sport for yourself during your rehab break.
Listen to medical advice
If you start road bike training too early, you risk consequential damage due to a crooked posture or further accidents due to riding errors.
Start training slowly
Do not try to catch up on the training plan when you return to training. It's better to start gently and slowly increase the intensity.
Avoid a spiral of fear
Address the issue of fear of accident situations during your rehabilitation break. Take part in driver safety training and gain confidence in your ability.
