I need a post surgery workout
A week and a half ago, I had surgery on a hernia. I probably won't be able to start riding for a few weeks yet, but I would like some help creating a good work out for me when I am able to start riding again. I am 21 years old have an entry level road bike, and am fairly new to the sport. I also broke my femur a few years back and have had mulitple surgeries on my knee, femur, and hip giving me a pretty weak right leg as a result. I need a workout that I can start slow with, but that will build me up to be able to ride pretty hard. My summer home is in NE Indiana with several small hills that are good for training. If someone could let me know what distance they think I should start riding, how fast, how many pedddling RPM's I should be doing, and anything else youcould tell me that would be great. Any advice will help; nutrition, warm ups, cool downs, etc. Thanks for your help!