Rehab update... Looks like my recovery is nearly complete.  I am a little more than one and a half hours at the gym.....one hour on the recumbent and 40 minutes on the upright.  In addition, I walk a half mile on the track limp free.  Now the good news.  Very little hip roll on either bike.....no pain in the knee on either bike.  Time on the trainer in my basement is increased to an hour spinning 3,100 revolutions during that time period.  I  increase the angle with the stabalizing pedal every 300 spins. I also do one session at the rec center pool.   So, come on spring, lets get outdoors to see if I actually am as good as I think. As previously stated my goal is to bike to Champaign by September.  I now need to work on the conditioning part of the rehab.   All in all a good report at this time so stay tuned.

No outside biking since my last post but I am getting closer to my goals at the gym.  I do single leg presses to strengthen the leg then head to the seated recumbent cycle.  Currently I am at 50 minutes and change the seat to increase the degree of flexion every 10 minutes.  I also do maximum spins every three minutes to work on conditioning.  This is followed by 40 minutes on the upright bike with a decrease in the seat level after 10 minutes to increase flexion.  To improve leg strength, I start at level 10 go to level 20 then back to 10.  Max spins at level 12 and 16.  This is followed by a half mile walk around the track.  I also do one pool session a week and ride my bike on my trainer in the basement for 45 minutes every other day.  So, to summarize,  while I'm still not where I want to be, by warm weather season I should be ready for some distance biking.  And, hopefully, by September I will be able to ride a century.  Keeping my fingers crossed and working toward that goal.  More up-dates later.