Concussions are brain injuries that require careful, staged recovery to prevent long‑term damage. This protocol ensures a safe, structured return to cycling, reducing the risk of relapse or secondary injury.
Monitoring & Feedback Loop
Goal: Keep your coach fully informed to guide safe progression
- Log daily symptom status in your TrainingPeaks metrics.
- Add post‑exercise comments describing symptoms, perceived exertion, and recovery quality.
- Update resting HR and HRV daily.
- Ensure your coach reviews this data before you progress to the next stage.
Stage 1 — Light Cognitive Activity
Goal: Gentle brain stimulation without symptoms
- Short periods of reading or screen use.
- Light conversation and basic tasks.
- No intense concentration or problem‑solving.
- Continue daily symptom, HR, and HRV logging.
⏱ Minimum time in stage: 24 hrs symptom‑free before progressing.
🗒 Coach notes: Check cognitive load tolerance, confirm no symptom flare‑ups, keep physical activity at zero.
Red‑flag check: If any red‑flag symptoms appear, stop immediately and seek medical review.
Stage 2 — Light Physical Activity
Goal: Increase heart rate slightly without head impact
- Gentle cycling on a stationary trainer or flat terrain.
- Maximum 15–20 minutes.
- No resistance, sprinting, or group riding.
- Target Intensity: Zone 0 — no training load, just light activity.
- Continue daily symptom, HR, and HRV logging.
⏱ Minimum time in stage: 24 hrs symptom‑free before progressing.
🗒 Coach notes: Verify activity stayed in Zone 0, check HR/Power relationship for disproportionate HR response, confirm no symptoms during/after.
Red‑flag check: If any red‑flag symptoms appear, stop immediately and seek medical review.
Stage 3 — Moderate Cycling
Goal: Introduce moderate intensity without contact or risk
- Outdoor riding on familiar, low‑risk routes.
- Up to 30 minutes at a steady pace.
- No bunch riding, technical descents, or high‑intensity intervals.
- Target Intensity: Zone 1–2 — easy endurance pace.
- Continue daily symptom, HR, and HRV logging.
⏱ Minimum time in stage: 24 hrs symptom‑free before progressing.
🗒 Coach notes: Review HR/Power relationship for signs of decoupling, confirm no symptom recurrence, ensure athlete stayed within Zone 1–2.
Red‑flag check: If any red‑flag symptoms appear, stop immediately and seek medical review.
Stage 4 — Sport‑Specific Drills
Goal: Add cycling‑specific skills and coordination
- Include cornering, gear changes, and light climbs.
- Short efforts at moderate intensity.
- No racing or competitive drills.
- Target Intensity: Zone 2–3 — moderate, skill‑focused.
- Continue daily symptom, HR, and HRV logging.
⏱ Minimum time in stage: 24 hrs symptom‑free before progressing.
🗒 Coach notes: Monitor skill execution quality, review HR/Power relationship for signs of decoupling, ensure intensity stayed in Zone 2–3, confirm no post‑session symptoms.
Red‑flag check: If any red‑flag symptoms appear, stop immediately and seek medical review.
Stage 5 — Controlled Intensity
Goal: Return to near‑normal training load under supervision
- Structured intervals at 80–90% of pre‑injury intensity.
- Group riding allowed if low‑risk and controlled.
- Coach or medical clearance before progressing.
- Target Intensity: Zone 3–4 — controlled high intensity.
- Continue daily symptom, HR, and HRV logging.
⏱ Minimum time in stage: 24 hrs symptom‑free before progressing.
🗒 Coach notes: Review structured interval data, check HR/Power relationship for stability, confirm no symptom return, ensure group riding remains low‑risk and controlled.
Red‑flag check: If any red‑flag symptoms appear, stop immediately and seek medical review.
Stage 6 — Full Simulation
Goal: Resume full training and race‑specific efforts
- Normal training volume and intensity.
- Include sprints, climbs, and tactical drills.
- Final clearance from a medical professional before competition.
- Target Intensity: Zone 4–5 — full race simulation.
- Continue daily symptom, HR, and HRV logging.
⏱ Minimum time in stage: Only progress to competition after full medical clearance.
🗒 Coach notes: Confirm medical clearance, review race‑simulation data, check HR/Power relationship for normal patterns, ensure athlete is fully symptom‑free before competition.
Red‑flag check: If any red‑flag symptoms appear, stop immediately and seek medical review.