I have had problems with my knees (mostly the right one) for the last 4-5 months after moving from outdoor to indoor training. (The outdoors season is short because of the long winters where I live). My main events this summer are TT events ranging from 10 Km to 30 Km. Duration: 45 minutes max. I am hoping to compete in the national masters TT championship in late June.
My best guess for the main cause of the pain is numerous hard interval training in the TT-position with my saddle a bit too low and with a low cadence (60-70). I loved those sessions, but my knees apparently did not agree The location of the pain is usually below the knee cap + a burning sensation/pain shifting daily between the lower left and lower right of the knee cap.
Currently I only use the trainer once a week because of the pain. The rest of the week, I do easy strength training, stability/balance and stretching as prescribed by my PT. Meanwhile my endurance fitness level is getting worse every week. I have had some progress doing the prescribed exercises for 5 weeks: A little less pain, better knee stability and better balance. Cycling still casues mild to moderate pain.
I am considering starting to do elliptical training and/or swimming to get back some level of fitness. Seems like my knees are fine with the elliptical machine - at least for short sessions. Running is out of the question. Any suggestions? What would be the most beneficial alterative endurance training to cycling/time trials while I am trying to get my knees better during the next weeks?