First time in training shoes in 7 weeks, and first time in gym. Didn't do too much, just some light recumbent bike, ad and abductors, body weight PT exercises, and upper body. Just one set.
It was encouraging. The knee feels better afterward, not worse.
I have to keep reminding myself, I'm only 8 days off crutches and to be patient. My right calf muscle looks really small compared to my L. I do think this also has been good for my foot arthritis. I can do 30 single leg heel raises, lightly supported with weight on hand with the right foot without (much) pain. Before, I couldn't do any without significant pain. I can definitely see light biking and hiking in 2 weeks.
I was disappointed to see the ancient rotary hip glute machine was broken. No one uses it and I will go in there and try to fix it myself. It's at least 35 yrs old. The cable has come off the main cog. I really wanted to use that machine. It's so old, the company doesn't support that model nor is there a manual available. I'm really not sure how to attach it, fixing it will be trial and error.
Your cranks are way too long. My legs are 5 inches longer than you and I use 175 on one bike and 155 on the other. Get shorter cranks and save your knees.
ReplyDeleteMine are 172.5, 160 would make that much difference?
Delete160 would be significantly better than 172.5. 155 better. You would raise your seat the difference between the shorter and longer crank to keep the same leg extension. So with 160 you raise the seat 12.5 mm, total of 25 mm relaxation. That is significant but 155 would be better. Assuming you know your historical cadence you will want to increase it by the same percentage that the length changed. The reason is that the shorter crank gives less leverage and to keep the same force and foot speed you need to have slightly faster (8 to 10 percent) faster RPM. Although the leverage with the shorter crank is less you will be in a stronger range for leg strength. A analogy is with partial leg press or leg extension you can lift more weight. So then increase in ability to apply force compensates for the less leverage. If it were me I’d find a single chain ring and run 1x10 gearing. As you mainly ride uphill you don’t need the gearing range you have. Many new bikes are 1 by 11 or 1 by 12. Another option is Zinn cycles they make custom cranks. You might want to go talk to a reputable bike shop and just explain what you are looking for. You basically need to match up the crank to your bottom bracket. You are mechanically inclined, it’s pretty simple, just do some research. There a ton out there on the benefits of shorter cranks.
ReplyDeleteI do like to sprint on the flat and a 155 would affect my top speed I'm sure, maybe I'll go 165
DeleteOK, I ordered 160mm Shimano crank arms. VERY difficult to find. Coming from Canada
DeleteYes but there are very many 1x options, compatibility with BB is a possible issue.
DeleteGo talk to a good bike mechanic and pick his brain.
ReplyDeleteYour turnover and ability to get on top of the crank will be much better so even with 155 you should sprint better.
ReplyDelete