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Click to view See.Erika.Run's profile Amateur 20 posts since
Jul 9, 2007

Jun 6, 2006 10:08 PM

Achy knees after 1st ride???!!

Hello all. I just got my first road bike today - A Trek 1000 discovery team edition...pretty excited about it. It was about 12 miles from the bike shop to my house, and my knees are aching!! I cycle everyday in spinning class, but this is really the first time I have been out on the road. Is this normal? Is spinning class that different from road biking in "real life"? DO I need to get my fit adjusted? Everything seemed well at the fitting today....Hmmm....thoughts anyone?
Also, any advice, tips, ect for a newbie roadie? :)
Thanks!!!!
ERika
Click to view jkenny5150's profile Legend 252 posts since
Jul 9, 2007
1. Jun 7, 2006 8:52 AM in response to: See.Erika.Run
Definitely get the bike fit professionally if you have not done so already. That can be a major reason for pain in your knees.
Click to view pelliott33's profile Amateur 23 posts since
Jul 9, 2007
2. Jun 7, 2006 9:23 AM in response to: See.Erika.Run
Definitely get a professional fitting if you haven't already done so. Did you purchase new shoes with your bike? If so, check the placement of your cleats. It should be just under the ball of your foot. As far as tips for riding on the road, check out this website for safety rules and tips. http://safety.fhwa.dot.gov/ped_bike/docs/pamanual.pdf

Have fun!
Click to view madcracker22's profile Rookie 2 posts since
Jul 9, 2007
3. Jun 13, 2006 7:02 PM in response to: See.Erika.Run
I had a similar thing happen to me. I've always been a runner and swimmer. Six months ago I started adding biking to my routine and just after I started my left knee was killing me. It really kept me down for a while. I noticed that I had to slow down the intensity of my biking and the RPM's. Long story short, I had to work up the muscles in my knees very slowly even though I was already in good shape (frustrating). I'm doing my first sprint tri in five days and feel that I'm in pretty good shape for it, well see...........
Click to view TurboMatic's profile Pro 54 posts since
Jul 9, 2007
4. Jun 18, 2006 7:48 PM in response to: See.Erika.Run
[b]See.Erika.Run[/b], sounds like you had a bike fit when you purchased. The comments about shoe adjustment is certainly valid if you got new shoes along with the bike. Otherwise, I'd say that MadCracker in on to something; maybe you should [b]See.Erika.Cycle[/b] long enough to get conditioned on your new machine which is not exactly like a spinner. Anyway, Good Luck!
Click to view onehealthy1's profile Rookie 1 posts since
Jul 9, 2007
5. Jun 20, 2006 6:33 PM in response to: See.Erika.Run
I had the problem myself. I figured out that my rpm's we too low. Keep the rpm's above 90, that way you don't stress the knees with so much resistance.
Click to view craig.nicholson@gmail.com's profile Rookie 1 posts since
Jul 9, 2007
6. Jun 23, 2006 1:28 PM in response to: See.Erika.Run
Which part of the knee is the pain localized? Outside of knee (Possible IT Band overuse, so stretch for min 15 min after ride), or the inside (runner's knee). How long was the ride from the shop to the house? A normal spin class lasts about 45 minutes and you will cover 15-20 miles based on your fitness.

As mentioned, lowering your cadence and a good bike fit should solve the problem. Maybe the fit needs to be adjusted.

You may be spinning everyday in class, but how is your spin bike setup? Are the bars too up high? Is the spin bike seat too low? I bet they are, just sit at the back of the class and watch those spinners hips bounce like crazy, and most put the bars too high, which is more comfortable, but really does not mimic the feel of the road bike. So, you may have a entire different setup from your spin bike to road bike, which means you are most likely putting stress on a new area.

If the problem is overuse, you just need to back off a bit when the pain starts, and keep slowly adding speed or time to the ride. Increase about 10% a week, the same as adding miles to your long run.

When you do feel pain you can try to shift your position on the bike and see if you can place yourself in a position where you do not have any pain. I have to do this on long and fast rides multiple times, to engage the correct muscles or remove stress from a fatigued muscle.

For me, spinning classes normally create overuse problems, so I only use Spin classes for recovery rides, and just plod along keeping my HR below 150. I do 1-2 spin classes a week, and about 2-3 rides on my bike a week.

Good Luck! Find a group to ride with. Nothing like asking them to watch your technique on the road, and just bounce questions off them too.