My first hiking into the Shakerag wildflower trail and my first aggressive stand up biking.
I did a little aggressive biking and was able to get my HR up over 170 for the first time 4 months. I only biked for 4 miles but did 2x300m sprints where I was standing about half the time, hitting 26 mph top speed. I was only over 164 HR for less than a minute and peaked at 173. Avg of 137 including a 10 min walk. This was done with my existing bike setup. The new parts go on tomorrow. Should be an interesting comparison.
Now that I know that I can do this, I'll start doing it once a week. I probably did a bit too much today but it was fine, don't feel as if I hurt myself but was a little stiff by evening,
Woke up lighter, 146 lbs. A ways to go.
Probably don’t have to mention this but just in case mark your current seat height with some tape on the seat tube so you don’t lose your reference when you raise your seat. Also accurately measure from the center of the bottom bracket to the top of your seat and record that as well. If your seat loosens and you have to adjust forward or back position, or if you just want to move it forward or back, you may need to readjust the height to keep the distance from the bottom bracket the same. That is the key measurement.
ReplyDeleteAlso if you have a carbon seat post or collar don’t over tighten. There should be a marking for the torque limit typically 4.5 to 6.5 newtons ( I think that is the unit). Torque wrench preferred but I’ve counted revolutions when loosening and then just tighten to revolution count. I.e. if it took 1.5 bolt revolutions to loosen the seat post enough to adjust height when done tightened 1.5 revolutions.
ReplyDeleteGood example of instructions for a relatively simple task from a neurotic.
ReplyDeleteYep simple but there are a ton of cracked carbon seat posts out there and replacement costs are 200 to 300 dollars. Aluminum posts don’t have this issue of course.
DeleteGet a local physio/PT to design and monitor appropriate rehab training. You may like high intensity cycling, but is it ok ? Why not hike on a treadmill, totally controllable and perfect surface. Etc etc
ReplyDeleteDon't go down rabbit holes with cycling minutae.
Be scientific.
It is scientific to right size the cranks. Too long of cranks placed the knee under a lot of stress.
DeleteI tried the physio route with a muscle injury. Every week or 2 for about 2 months. Higher load on exercises and some different moves every time.
ReplyDeleteIt worked.
Scientific means to design the correct rehab exercises at the right load. If cycling is an acceptable methodology then you worry about the set up of the bike.
ReplyDeleteWe are both right. He is going to bike, no matter what, at some point. His cranks have always been far too long. Independent of his recovery his crank’s should be shorter. He just bought shorter crank’s and they need to be set up correctly. Which means you raise the seat the same distance as the difference between the old and new crank length. There are other factors for optimum bike fit but are less critical than those that affect knee flexion and extension for knee health.
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