Training Log Archive: Carbons Offset

Around 135w. Didn’t have high energy this early in the morning but the spin is also for warming up the legs before the physio exercises.
Avg 110w.

Avg 176w
220-240w for the last 5 min

Around 150ish. Avg 120.

Fairly gradual ramp up. Around 150w but finished with a little at 170. Avg 137w.

Added opposite arm raise to glute exercise on knees with leg raises.

Knee felt pretty good this morning.
After several of the exercises, it felt tighter again.

Knee wasn’t as stiff this morning, back to usual stiffness.

Minnewanka loop with Carbon, Melissa and Houda, starting and ending at the rest area west of Carrot Creek on the Legacy trail. Felt fine.

Knee was stiffer this morning than previous days.

C • rehab 3

Lake Minnewanka loop plus out and back to Johnson Lake (about 3 km each way). Parked at Cascade Falls.
Felt fine. The hills didn’t cause issues, just geared down.

Physio session with Ben:

Can stop leg raises with contractions.
Can increase step height to 6 inches.
Can stop the ab and glute exercise with the crossed blue theraband, and the ab and glute exercise with the hand weight and rolling. Replace them with:

Lay on back, arms up and legs raised with 90 degree bend in knees. Contract obliques and roll slightly to one side then back and to other side. 5 times per side, 3 sets.

Side planks: leg bent at 90, thigh straight down, foot straight back. Contract hip to raise from elbow and knee, while pressing against outside of foot. Keep upper hip forward and upper shoulder back. Don’t bend through core, Don’t drop side down, don’t bend in the core. Lower slowly. 8-12 reps (can be tired by 8 if done well)

Can work toward combining these two movements. For now it felt like the quality of the setup suffered when trying to combine.

The bit of swelling remaining is normal, even at 6 months.

3x10 double leg squats on bosu with stim
3x10 6” stepdowns side with stim
3x10 6” stepdowns front with stim
3x Alternating sets of side steps with band around ankles, and 12 step back lunges on each legs. With stim.
3x10 hamstring curls with red theraband
3x15 calf raises on stairs, single leg, heel drop
Wobble board, two feet, front-back 2-3 minutes
Wobble board, two feet, side to side, 2-3 minutes
Wobble board, one foot, balance
Glute bridges with blue band around knees, 4x45s

Lay on back, arms up and legs raised at 90 degrees. Contract obliques and roll slightly to one side then back and to other side. 5 times per side, 3 sets.

Side planks: leg bent at 90, thigh straight down, foot straight back. Contract hip to raise from elbow and knee, while pressing against outside of foot. Keep upper hip forward and upper shoulder back. Don’t bend through core, Don’t drop side down. Lower slowly. 8-12 reps
Felt a weird uncomfortable torque on left knee.

Glute exercise on knees 3-4 x 4 ten-second holds
Calf stretches 4 x 30s

About 150w. Avg 121w

170-210w
Avg 169w
Went up another gear later in the set.

Tried increasing the slope (+2,+1) but the watts came down.