How did you design your biking program?

Question
Hi John,

What did your biking regimen look like when you were rehabilitating your knees?

You mentioned 30 to 40 min - 3 to 4 times a week ?Med to High tension?

I was thinking of this:

Month 1 (light resistance)

Week 1 30 min a day
Week 2 40 min
Week 3 50 min
Week 4 60 min

Month 2 (increase resistance 1 notch)

Week 1 30 min a day
Week 2 40 min
Week 3 50 min
Week 4 60 min

Month 3 (increase resistance 1 notch)

Week 1 30 min a day
Week 2 40 min
Week 3 50 min
Week 4 60 min

Is that reasonable?
Did you ever progress your resistance or time throughout the program?

Thanks!

Jeff  

Answer
Hi Jeff
I was in great shape 80 to 90 miles a week setting PR's and ready for a low sub 3 hr marathon in 6 weeks in NYC when it happened.So i really didn't ease into it,i just kept hitting it hard and as i always do and recommend use percieved effort and resistance.I had many 1 1/2 hr and 2 hr rides but most were in the 45 to 1 hr range.No knowing what your present and past fitness level is and your direct problem, it's hard to pin point.I would say that is a reasonable program to start with,except i would use perceived effort and resistance.If you can refresh me with your situation and backround perhaps i could take another look.If you have other questions just get in touch Jeff.I hope that answers your questions.

All the best

John