I won't even call it a workout but...
5 x 50 bicycle crunches w/ 30 sec rest
16 pullups
25 pushups
9 pullups
It actually peaked my HR at 157. Better than nothing.
Just thinking about how this lapse in training is affecting my immediate and possibly future health. If sprinting makes you young, not sprinting makes me old. It has to affect my CV health and contribute to a susceptibility to CVD. Due to my lipid profile, max HR sprint training was the only thing likely keeping me plaque free. However, I got through it once and ate worse than I'm eating now. I'm mostly vegan, the worst thing I eat is homemade granola bars. I'm back on heavy collagen supplements, 2 types of peptides and capsules. Eating about 22g day of collagen, couldn't hurt.
The change was so abrupt. I was struggling back after taking the summer off. By 12/13, I was probably 2 months away from being back to elite level, or close. Then, in one day, that Friday the 13th, my life changed, and maybe forever. Now, forced to take 2 consecutive spring/summer seasons off, doesn't bode well for ever getting to competition level again. I will likely start the same way, around the same time. Run once a week Sept, then ramp up. Sept would be 7 mo. I may wait even longer. This could take 9 mo to heal. I'll be good to bike and swim all summer so looking forward to that.
There is very very little data on 60+ meniscus repair, certainly long term. One small study of age 60+ with only 32 patients, showed a 78% success rate after 3 yrs, however only 13 of the 32 were body and horn repairs, the rest root repairs. Anyway, it's a rare surgery for a 64 yr old and the healing time is going to be long. Longer than last time.
I don't expect to be doing any significant PT for 6 weeks other than mobility and quad isometrics. I was really VERY happy to have found my PT protocol packet from the Steadman Clinic's Howard Head sports medicine institute! PT will undoubtedly be very important to the future health of this knee, but even more, an abundance of caution and most of all ... time.
PT protocol package from '19 -
You wore your meniscus out with your long bicycle cranks so it was susceptible to tearing. Learn from past mistakes science and common sense. You are at most 67 inches tall with short legs. The knee angle at the top of the stroke with your 175mm cranks will be very acute placing your meniscus and patella under stress. 155mm cranks will allow you to raise your set 20mm significantly reducing your knee angle and stress on the joint.
ReplyDeletewhen I start biking again, I will ask you about it
DeleteOk can take it offline joezpage@gmail
DeleteWhen your doctor tells you cycling is fine he’s not considering that your knee is folded on itself due to poor bike fit. Take a picture of your knee angle at the top of your stroke and measure it.
ReplyDeleteIf youre trying to supplement to boost soft tissue healing, you should add glucosamine, chondroitin, msm，bromelain, and vitamin c to the collagen.
ReplyDeleteDid your surgeon have a view on possible cause/s for the injury. Meniscus tears are normaly attributed to collision/twisting at speed. Not something sprinters particularly do. Or repetetive strain. I suffered 1 noticeable hamstring and 1 calf strain at high intensiity running. Both were a result of me putting in extra power, accelerating at a bend (calf) and later stages of a 100 race (hamstring). In both cases I realised I had lost control of my foot/ankle/leg position and exerted through an incorrect angle creatiing shear/rotation forces in the muscles.
ReplyDeleteCoulld this apply to a knee joint.
I guess that incorrect angles in cycling could create a similar erroneous force vector. Not as explosive as running but more prolonged. If you had ideas on the cause you could train accordingly in the future. I have concentrated on posture after my injuries and started to feel more stable at speed.
I don't know but they tell you to avoid aggressively loading the ham after a root repair for 4 months and seated leg extensions machines.
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