Did 20 min with light resistance on the recumbent bike. Never got my HR much above 100 though. I was happy to see they fixed the rotary hip machine. So I did both that and adductors and abductors as well as some ham bridges and calf raises. The recumbent bike is about the only PT that truly makes my knee feel better. When I go to work and am on my feet, it still hurts. I have about full range of movement.
Ate really bad on Thurs after work. My sin was a half lb of fried potato wedges. Today was better, a large plate of kale with carrots and tomatoes.
Will be back in the gym tomorrow night I think. Slow progress. Hard to believe that I will not be able to run til Aug.
I ordered some new pedals and 160mm crank arms for my road bike. They should make climbing even easier, even with my 52-36t crank. Was thinking about a 50-34, but the shorter arms should make the hills a bit easier without going to a 34t. Apparently my Shimano 105 2x11 crankset is outdated and extremely hard to find parts for. I got the 160mm crank arms from Canada and they weren't cheap, over $100. Probably won't be able to reach as high a top speed with the shorter cranks, but that's ok.
According to tibia measurement, 160mm is definitely appropriate. I could have gone 155mm but would have needed to go off brand. Probably won't get the parts before next weekend, so biking will probably start in 2 weeks. Gently.
With ski season over I’ve been going to the gym twice weekly and after a whole body weight workout (modest, 2 to 3 sets per exercise) I use a hammer strength air bike. It’s an erg and has arm levers. I’ve been doing 3 1:20 intervals at 310, 300 and 290 watts. Recovery is to 110 HR which takes less than a minute. It’s hard. Hard enough I’m filled with serious doubts. Much easier to drive the cardio system with the arm involvement than just pedaling. And less knee stress. Really fatigues the shoulders. If your gym has one, when able, give it a try.
ReplyDeleteIf you can, change the order to 50 34. A little lower gearing works better with shorter cranks. Rule of thumb is to run one gear lower and spin 8 to 10 percent faster. Also no one runs 52 anymore except pros or super strong amateurs. Getting a little farther from the bottom bracket and having a less acute knee angle at the top of the stroke significantly reduces stress on the knees but if you run the same gear for the same speed you give some of that back as the less leverage requires more force. In any event just pedal 8 rpm faster for the same speed.
ReplyDelete