Great update!
If your goal is to rebuild quads strength, mass, and tone - and I say "if" because not everyone has that goal; I sure do! - the bike won't do it.
At three months out, your bones, tendons, and ligaments are just healing. Some people are comfortable starting more strength training at 4 to 5 months; I chose to wait longer to ensure I didn't overtax my tendons as I have joint laxity that puts me at risk.
For now, to be prudent, I'd recommend increasing the walking distance and the biking. Walking is excellent for helping the implant fit nicely and for helping the support soft tissues readjust to your new structure.
Some people like to do (look them up!) "short arc quads" and "long arc quads." You can safely do some now without ankle weights. After 4 months you can try 2# to 5# weights.
Personally I prefer using machines - my Medicare secondary insurance covers membership in a gym!
However you decide to do it, here's some guidelines:
- Protein! We seniors need high quality protein at every meal, not just a big hunk of meat at dinner, in order to build muscle
- Move slowly! It's "time under load" that builds muscle. So move in both directions as slowly as you can while deep breathing.
- Protect your tendons! While moving slowly, don't lock out your knees in either full extension or full flexion. Going back and forth slowly in the middle zone will protect tendons while keeping muscles "under load."
- Don't do multiple sets! Slowly work your muscles until they feel a little trembly (unless there's pain sooner than that! If there's actual pain, stop!) and then don't do that exercise again for several days.
- Don't do big increases in weights! - I was taught a rule of thumb of about a 10% increase and then staying there for a few workouts before increasing again.
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