I use a wheel on trainer and for the most part it works well. I use the same bike that I use outdoors. But I find that during tough sessions my left hip starts to burn and just feels super uncomfortable while on the trainer. I feel good fitness wise but have to dial it back because of the burn. During a hard workout outside i’ve not had this problem. Seeing as it’s potentially more of a trainer set up than bike set up any suggestions that might help? I have my front wheel on a book.
I stretch a lot before and after, pigeon pose and stretching my hip flexors feels really good after a session but I can tell i’ve hurt my hip and it takes awhile to recover. I also do glute strengthening exercises with a band and have been doing that for about 1-2 months, 3-4 times a week.