April 2007, I messed up my hip flexor on a century ride from Louisville to Bloomington. The injury was originally misdiagnosed ("nothing major, just take it easy for a few weeks"), which lead to a sizable delay in beginning the recovery. Once it was diagnosed correctly, I started in on major physical therapy, which amounted to stretching/strengthening exercises 5-6 times a day. I was cleared to return to the bike on a limited basis -- no out of saddle climbing, no big ring -- but was then sidelined by a crash and a diagnosis that I had mono.

Having mono was the worst of it. I was finishing up a Masters thesis and still doing all the physical therapy. Once I was cleared to ride again (swollen spleen from mono) I just didn't have the energy to give to it. I made the decision, then, to put 100% of my focus into my school work, which was a way to not address the fitness level I had lost from the injury/crash/illness trifecta. I rode very little last summer and fall and paid for it on a very hilly metric in early October.

I think my biggest mistake was deciding to lessen my focus on cycling. I was unhappy with my fitness level, so instead of working to improve that, I turned to something else I was good at (schoolwork) and forgot all about cycling. My other major mistake was not continuing the at-home physical therapy after I was discharged from the program. The at-home part of the program was so extensive that I decided that there was no way I could complete it all. What I needed to do was fit in as much stretching and strength building as I could.

After having some hip discomfort on a recent ride, I've started working the stretching back into my daily routine. I'm 26, so I'm not ready for major hip problems just yet (although the doc says I should expect them in the future as a result of a broken femur as a young child). My two biggest tips: 1) Remain focused on cycling even when you can't ride and 2) Follow all directions from your doctor.

Sounds like you have the right attitude and motivation. Good luck.