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!
take her slow man. get on a stationary trainer or spin gently, high cadance on the road. Avoid hills until you feel your are healed. I don't know the extent of your injury but the pool has always helped me recover from broken bones etc in the past. The cold water helps reduce swelling, and is easy on your joints. IIf your able to get into a pool, check out a kickboard and suppory your body while kicking from end to end. Get your cardio up in a save environment, then test yourself out there on the road once you feel better.