i have been commuting on my old falcon to work (4 miles) on and off for years
six years ago i crashed my motorcycle and shattered my hip,femur,tib and fib also damaged my knee
i still get pain and have a touch of arthritis in my hip and knee
but i would love to get back to riding some distance not very far just 20/30 miles
what kind of training should i start with any help would be great thanks