PT Week 2

January 11, 2010

Week 1 of PT went well.  I can get through all of the exercises with only the hip adduction still giving me some trouble.  I can do it – but I have to use very low weight.  I am up to 15 comfortable minutes on the stationary bike.  I have to still use low resistance (level 2) but I can spin at 80 rpm or so – which is a good sign I think.  I am going to up it to 20 minutes starting tomorrow with the first 10 minutes set at level 3 and see how that feels.  

I went to PT this morning, and have several new exercises added on to the old ones.  The first is added to the gym routine – the multi-hip machine.  All four movements with 3 sets of 10 reps.  The movements include (1) standing knee lift – knee is under the padded bar and you push up (see below), (2) standing leg abduction – padded bar is against the outside of  leg and you push out, (3) Standing Hip/glut extension – padded bar underneath your raised knee and you push down and back, and (3) standing leg adduction – bar is against the inside of your leg and you push down. 

I have a problem with #1, the Standing Knee lift.  Here is a picture of the movement on the machine.  This one makes my hip click.  The click occurs when the leg is coming back down from the lift.  It doesn’t hurt – but I am thinking that weighted movements that make the hip click are a no-g0 for life.  I am going to be emailing my doctor this week to see what he says.  For now, I am not going to be doing this one.  My PT agrees with this.

The second addition is to my “everyday at home” routine.  It is a change to the stand on one leg exercise.  I now  have to stand on one leg and point the other toe to each of  7 “clock positions” one at a time:  12,11,10,9,8,7,6.  I have to make sure to stand straight and not slouch and not go too fast.   

In terms of my training plan for the ride in June, I was hoping to be up to 30 minutes on the stationary bike by now.  I think I could be doing this – I get through the 15 minutes pretty easily, but have been told not to push it.  The next milestone was to be riding 10 miles on the stationary bike on flat course by Feb 1.   I am going to change this to 5 miles at slight incline instead (say level 5).   Mostly because I don’t think there is any way I can sit on a stationary bike for that long and not die of boredom.   Hopefully, I’ll be allowed on a real bike by the end of the month, and I can up the distance then.


Week 1 Update

December 27, 2009

So, week 1 was a total bust in terms of training.  But it was Christmas, so I think I can be forgiven for not going to the pool and drinking too much wine.  My operated hip has also been very sore – mostly the muscles in the area.  They are weak from not being used for 2 months – it is going to take some time to get them back up to where they used to be.  It is weird to be sore on only one side of my rear.  But no more excuses from here on out –  not even for New Years or my birthday.  I don’t have enough time between now and June to give myself any more “free” weeks.

This week I start working out at the pool (not just the hot tub) and start my healthy eating plan (no sugar, no beer, no white flour carbs, no potatoes, no fun…).   

By next week – I plan on commuting to work on my bike again.  I have really missed it.  It is a short ride – 4 miles.  All downhill there, mostly uphill on the way back.  It is a great way to start the day – a long fast ride with a great view of Bellingham Bay.  Of course, the ride home could be a challenge this soon.   I usually have a ton of weight on the back of my commuter bike – laptop, books, cloths etc, so it is a hard climb on the way home.   I might have to cheat at first – take the bus up the hill on the way home and then coast 1 mile back down to my house.   That will be a bit depressing, but might be neccesary.  I guess I’d rather take the cheat then not be able to ride in at all.

My commuter bike is great and was a present from my husband when we moved to Bellingham.  It is a Giant TranSend with some upgrades: multi-speed internal gear rear hub (8 speed) with a generator front hub to run the front and rear lights when you are pedaling.   The lights are super bright, even the rear one.  I know this  because when I first started commuting – this 60 year old guy complimented me on it as he smoked past me.  I tried to catch him – but 8 speeds will only get you so far.   Below is a picture of the Giant.  (my backup commute “bike” is in the background).   Hopefully both bikes will get out of the garage this week.