April 12, 2010
I have been trying to get myself motivated to train – and through this effort discovered something about my attitude. Simply put – it ain’t good.
Since my diagnosis about a year ago, and especially following my surgery, I have had a “can’t-do” mentality. I can’t go for a hike, I can’t kick the ball around with my kids, I can’t ride at the bmx track, I can’t play softball, I can’t ride up that hill out of the saddle, I can’t walk to the store, etc.
My hips have hurt me on and off since I was a teenager, but I never believed I couldn’t do something. I just worked around it and went on as best I could. I didn’t worry; I didn’t question too much (or at all really); I just thought about being outdoors and about having fun. I got on my bike and felt like this:
Now I find that I worry and ‘what-if’ and question and doubt. I don’t want to do this anymore. I want my ‘can-do’ attitude back.
“A person starts to live when he can live outside himself.” – Albert Einstein
January 7, 2010
It has been about 12 weeks since I had my hip surgery (PAO on right hip, 10/12/09). I finally went to my first PT appointment on Monday (the 4th). I was not sure what to expect – I am NOT a fan of being stood over while I suffer. I was happy to discover that she was both casual and thorough. She had knowledge of the procedure I had done, seemed exicted to work with me, and was took limitations listed in my PT script (of which there are many) seriously. These limitations are:
- No squats
- No lunges
- No forward leg lifts
- No running (oh, darn)
- No jumping (repeatedly)
- Leg press is ok, but low weight/high rep only
Her assesment was that my range of motion is very good; therefore I will not need to come in several times a week to work with her on that aspect of recovery. I will need to work on strength and endurance. She set up a program for the first week that we will build upon over the next few months. I will go back to see her once a week for the month of January, and then we will see. The program includes a set of excercises I will do everyday at home and then a 2-3 day a week program for the gym:
At home everyday:
- Bridging – 10 times holding for 10 seconds
- Isometric Hip Adduction (with pillow or soccer ball as resistance)- 10 times holding for 10 seconds
- Standing Bilateral Heel Rise (stand on my toes) – 3 sets of 15 reps (progress to doing on one foot at a time)
- Clam Shells (laying on your side with bent knees and raising the knee to the side) – 3 sets of 15
- One Foot Balance – Hold for 30 seconds, three sets, both legs. Once I can do 30 seconds, do this with my eyes closed (suprised how much harder this made it!)
Gym Routine (2-3 times per week):
- Stationary Bike: 10-30 minutes (I am currently doing 15 minutes)
- Pool: forward walk, backward walk, side stepping, total time of 15 minutes. Can do on different days then the bike until endurance builds up
- Leg press: < 70 degree hip angle, 50 pounds, 3 sets of fifteen
- Seated Hip Adbuction: 30 pounds, 3 sets of fifteen
- Seated Hip Adduction: 20 pounds, 3 sets of fifteen
My biggest difficulties are very tight hamstring on the operated leg, very weak on any sort of hip adduction (pushing inward) on the operated leg, and my core is pretty much shot. So far, I can get through the excercises without too much pain afterwards. However, I do stiffen up after I sit for a while now. I suppose that is normal. Looking forward to upping the bike to 30 minutes, but that is probably a few weeks off.
I am not going to try to project my progress through to June right now. I don’t want to get my hopes up, or on the other hand, discourage myself too much right now. I am going to just take it one week at a time.
December 18, 2009
I am often unmotivated to find time to ride. I’d like to think this is because I work hard at my job, am married with three kids, and have a busy life. More likely it is due to my love of warm socks, comfortable chairs and good (but cheap) red wine. I have a tremendous amount of personal inertia. I always plan for later. But now I worry that at some point in the future, I won’t be able to ride anymore. Fear is a good motivator.
I had hip surgery in October, and am now in recovery mode. It hasn’t been quick or easy, I still limp much of the time. I had been feeling sorry for myself until I spent some time reading a really great blog – Fat Cyclist – over the weekend. If you have time, check it out – it is in my blog list. Feeling like an asshole for feeling sorry for yourself is a great motivator.
So, I signed up for the Livestrong challenge ride (70 miles) in Seattle in June. I do not want to embarrass myself. So, I plan to train hard. I don’t want to get smoked by some guy in his sixties riding a single speed bike. Humiliation appears to be the ultimate motivator.