need advice on training regimen
 

about a month ago i injured my left knee during a intramural softball game at school. an mri showed some damage to a cartilage but nothing required surgery. well only in the past week has the knee started to feel better and as you can see i've taken the doctors advice to use biking as rehab. anyways, i was wondering if anyone had any recommended bike regimens to follow? other than my usual weight training i've substituted biking for running since i can't really do that right now. so if anyone has any weekly routines that would fit me well please do tell. to give you an idea of how fit i am, i have never really biked for long periods in quite a while, but i am pretty fit and run about a 5:30 min mile and sub 12 min two miles.

Your best bet is to just ride. Even after you've put 1,000 miles in, riding more is the best thing you can do to notice a considerable increase in fitness (For you muscular endurance and strength because you've already got a great aerobic capacity). It may sound primitive, but especially starting out after an injury, it's the best thing to do. What kind of weight training are you doing?

i just workout different parts of my body on alternating days, trying to lose as much fat as i can and increase muscle mass, its nothing different than the routine i've been on for the past year or so. but lately i've been doing exercises that help me rebuild muscle strength in my injured knee.

Good. I was going to suggest that you do some quad, hamstring, piriformis, glutes, hip flexor and calf exercises so that less stress is put on your knee. Sounds like you're already doing that.