So, I had a great run of form 3 years ago which came to an abrubt end as knee trouble began. I twisted my knee had cartilage issues and an arthroscopy. All was well but my training habits had gone by the time it all stabilized, so let’s say I’ve been in a bit of a funk recently. Inconsistency after injury, which makes it hard to have any “trend”.
I was building a good run and suddenly had the first flare up since surgery, and this has left my left leg feeling wooden and un-powerful.
My right leg literally can keep me in the sweet spot workouts for a couple of intervals before it bails.
What’s the best way to rehabilitate the left leg? Single legged exercises in "easy” zones? Max power intervals? I can lower the FTP but then its all just too easy, the HR stimulus won’t be there and I will detrain.
Should I just try and fail and mark everything hard and let the AI sort it out? Which is a bit like saying “lower the ftp” but less directly.
Any considered opinions would be great. Right now, getting back to “par” is the main goal.
Have you been doing PT or strength training? I’d suggest strength training, particularly exercises that isolate each leg.
on the left side I had a complete tear of my hamstring (conjoined tendon) that I didn’t have fixed, and a torn labrum on the same side (did have fixed). I’ve been huge into strength training my whole life and maintained it after the injuries recovered. On my dual sided power meters, my left side is actually usually slightly stronger (like 51/49).
I’m not sure I’d ride my bike any different, but I’d be strength training as a main priority. Obviously make sure whatever you do is safe with your doctor.
I have a habitually weak leg which I’m trying to correct once and for all. I have been doing 2 sets of barbell squats, followed by 4 sets of single leg pistol or split squats, but only for the weak leg. Its been working well so far.
As for on the bike fitness I just let the AI do its thing, but never let the strong leg lead or take over.
honestly, doing quad sets off the bike with the less responsive leg was the key that unlocked my injured leg—just 3 or 4 sets of 10 5-second holds and my leg started communicating better with my brain