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Knee pain learning to spin(3 posts)

Knee pain learning to spinMcBaine
Jul 23, 2003 5:47 PM
I started road riding for the first time 2 months ago in order to shed 10 lbs. I worked up to 17 miles daily keeping my heart rate at 70%-80% before I realized I should learn how to spin easier gears at 90-100 rpms. I had previously been a mountain biker pedaling very slowly and never had knee problems. Following a couple of weeks of daily rides at 90-100 rpms on my road bike after a particularly windy day my knees ached in the back. The next morning they the pain moved to the front above the knee cap and to the outside. It feels like tendonitis and hasn't subsided.

I took my bike to a local shop and they felt my saddle height and stem length looked fine putting my knee in a neutral position with pedals at 9 o'clock. I have been using my mountain bike pedals which have plenty of float. The technician did mention that my seat is kind of forward. Have I just over exerted myself? Are my quads too strong for the rest of my leg muscles? My legs seem to tire quickly when pedaling at 90-100 rpm if it is not completely flat. I really wanted to work into longer trips and smooth out my pedaling but it seems like that will be a challenge.
Here's some info for you to evaluate........coonass
Jul 23, 2003 6:56 PM
http://www.cptips.com/knee.htm
http://www.kvanproductions.com/cycling/knee_pain.htm
and just in case: http://www.bikescor.com/product/knee.htm

Aside of my problems with SPD pedals, I switched to Speedplays and allowed my knees more freedom than the 6° float allowed by SPDs....this is not THE remedy, but it did work for me....other bikers hate the Speedplays and my riding bud swears by Ritchey's....(just a comment)
Good luck.
re: Knee pain learning to spinseamus
Jul 23, 2003 7:04 PM
There are a lot of possibilities for something like this, but here are a few things to think about.

First, most road bikes position you lower and more stretched out than on a mtb. This puts more strain on yourr hamstrings, and if they aren't exceptionally flexible, it can cause stress in your knees. Make sure you warm up (15 min of very easy pedaling before anything else) and stretch before, during and after rides. This should help, or at least it certainly can't hurt.

Next, try riding at your more typical mtb cadence and see what happens. Again, spinning might be using different muscles in different ways than what you were doing on the mtb, and that may also be causing issues. Maybe try going a little easier for a few days, give your body a rest and some time to acclimate to the new bike/position/life.

Hope that helps?