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<\/figure>\n\n\n\nWhen you’re hurt, it\u2019s easy to feel like you\u2019re falling behind. Your group rides are rolling on without you, and training plans get erased in one crash. But here\u2019s the truth: recovery is part of the process. It\u2019s not a break from training\u2014it is training. How well you recover decides how strong you\u2019ll come back.<\/p>\n\n\n\n
After the crash, I was told I wouldn\u2019t be riding or weight training for a while. I was sad, but sitting still wasn\u2019t an option. I got creative. I started going on lunge walks and hiking to maintain strength in my legs. I rode my trainer. I also did some strength training to engage my core and lower body\u2014think squats, step-ups, and single-leg balance exercises.<\/p>\n\n\n\n
But physical training only goes so far if you\u2019re not recovering right. So I dialed in some key recovery tactics that helped me heal and stay strong:<\/p>\n\n\n\n
Sleep: This became my #1 priority. Healing doesn\u2019t happen without it. I aimed for 9+ hours a night, even if that meant changing how I slept to protect my shoulder.<\/p>\n\n\n\n
Nutrition: Protein at every meal, extra calcium and vitamin D, and anti-inflammatory foods like berries, greens, and turmeric helped support bone healing.<\/p>\n\n\n\n
Hydration: Staying hydrated keeps joints healthy and supports tissue repair.<\/p>\n\n\n\n
Active recovery: Gentle movement (like walking and stretching) kept my blood flowing and helped prevent stiffness or imbalance.<\/p>\n\n\n\n
Taking a break from training and chilling with your friends and doing other stuff besides riding can help you reset.<\/p>\n\n\n\n
This experience reminded me why strength training and recovery are such an important part of a rider\u2019s toolkit. It\u2019s more than just injury prevention\u2014it\u2019s the engine behind power, control, and resilience. Whether you\u2019re sprinting up a hill in a race or riding at party pace, strong legs and a stable core make all the difference.<\/p>\n\n\n\n
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<\/figure>\n\n\n\nSo, to anyone else going through a setback: don\u2019t panic. This isn\u2019t the end of your season. It\u2019s just another part of the story you\u2019ll tell at the finish line. Stay active. Stay focused. Heal smart. And when it\u2019s time to clip back in, you\u2019ll be ready\u2014stronger, smarter, and more grateful than ever to be back on the bike. We don\u2019t train for perfection. We train to keep going. Even when we fall. Especially when we fall.<\/p>\n\n\n\n
Thank you to Kedzie Ruckle @noelkedzie for being our 2025 Junior Iceman Trailblazer!<\/p>\n","protected":false},"excerpt":{"rendered":"
If you\u2019ve been riding long enough, you know it\u2019s not if you\u2019ll crash\u2014it\u2019s when. A few weeks ago, \u201cwhen\u201d showed up for me in the form of a broken collarbone. One moment I was flowing through training and races, and the next I was watching it all pause. The worst part? I couldn\u2019t ride, couldn’t … Continue reading “Setbacks Aren\u2019t the End\u2014They\u2019re Part of the Ride”<\/span><\/a><\/p>\n","protected":false},"author":5,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"nf_dc_page":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_post_was_ever_published":false},"categories":[205],"tags":[69,165,139,179,141],"class_list":["post-1289","post","type-post","status-publish","format-standard","hentry","category-trailblazer","tag-iceman","tag-iceman-cometh-challenge","tag-training","tag-training-tips","tag-traverse-city"],"jetpack_sharing_enabled":true,"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/blog.iceman.com\/index.php\/wp-json\/wp\/v2\/posts\/1289","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blog.iceman.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blog.iceman.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blog.iceman.com\/index.php\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/blog.iceman.com\/index.php\/wp-json\/wp\/v2\/comments?post=1289"}],"version-history":[{"count":1,"href":"https:\/\/blog.iceman.com\/index.php\/wp-json\/wp\/v2\/posts\/1289\/revisions"}],"predecessor-version":[{"id":1292,"href":"https:\/\/blog.iceman.com\/index.php\/wp-json\/wp\/v2\/posts\/1289\/revisions\/1292"}],"wp:attachment":[{"href":"https:\/\/blog.iceman.com\/index.php\/wp-json\/wp\/v2\/media?parent=1289"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.iceman.com\/index.php\/wp-json\/wp\/v2\/categories?post=1289"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.iceman.com\/index.php\/wp-json\/wp\/v2\/tags?post=1289"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}