Noticed that when I do my Trainer Road program outside, my knees are great however I’m finding that when doing them inside I find the intensity harder and my knees hurt. Pain is right in the middle to lower area of the patella. Should I be reducing the intensity to 85-90% of the prescribed workout e…

[image] OliverTwist: Should I be reducing the intensity to 85-90% of the prescribed workout effort when indoors? No. Also, need more info. Is the bike and fit exactly the same?

Professional bike fitting was done 5 years ago and since I’ve been on Trainer Road (3-4 months) I get knee pain only when doing the higher intensity workouts.

Any difference in cadence between inside and outside?

Perhaps you need to look at you cleat position. Maybe under the resistance of the trainer you are noticing now what has always been a problem. I found this guide useful but when bike fits lowered my saddle I’ve been less sensitive to cleat angle just the general toe in/out. [image] Why d…

How is your warm up prior to getting on the bike? I was experiencing the exact same thing and told my buddy about it who is a physical therapist and he gave me a 10 minute warmup routine to follow before I got on the bike and it stopped my pain immediately. I’m not sure about indoor versus outdoor…

Someone mentions that I should take my Wahoo out of ERG mode. Comments?

Maybe, but it likely depends on more factors. What bike gearing (chainring size and rear cog size) are you using on the trainer? Seems you may be adopting a lower cadence inside (if I read that comment above correctly), which will apply a higher force to your legs at the same power level outside w…

I concur that higher RPM’s = less strain on the knees. Maybe a high RPM (Spin) warmup will help with getting my knees ready for what’s ahead. Cheers

Maybe, but again the cadence is only one part of the system. Your gearing may have an impact here and should be considered specifically on it’s own (irrelevant of cadence).

Knee Pain Inside

Training

OliverTwist August 24, 2024, 7:48pm 6

Yup…harder to push thus lower RPM.

Can’t get the numbers doing higher RPMs…not in my skillset and will never be. I generally average 85-90 RPMs.

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Knee Pain Inside

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