I am new to TrainerRoad but not new to using the indoor trainer. I’m currently about 4 or 5 weeks into SSB 1 mid volume. Prior to being here I used to do 2 or 3 hours on the trainer each week, a mixture of solid interval work and recovery rides. Longest about an hour, average about 45 minutes. I would do a bit less if I did an outdoor ride or a Time Trial race at the weekend. This is the first time I have carried out a more formal structured routine. my 2 x 8 min minute FTP test at the start was 278 and my ramp test a week or so later was 301. So I decided to go with 301 and see how things panned out. Most workouts I have just about been completing, but one or two I have gone for the -1 version if I didn’t fancy being on the trainer for 1 hour 30 mins. (I have built a rocker plate and mentally I can now confront doing a bit longer on the trainer as my ass isn’t as sore). However, this past week or so I have developed a pain just above the knees. This is mainly on the left leg, but I can almost sense the early stages on the right leg too. My various researches suggest it may be a bit of quadriceps tendonitis. I have checked my fit and nothing has changed from before TrainerRoad. About 70% of my workouts are in TT position. Whilst I can ride without too much discomfort, especially as the workout warms up, I sense that if I push it to meet some really hard efforts, I am actually doing more harm than good. I feel really disappointed right now. I really want to get into these tougher workouts and soon get onto SSB 2 but now I feel I shouldn’t which is quite upsetting. I don’t feel my volume has gone up that dramatically. From 2 to 3 hours per week up to approximately 5 hours per week. What do you suggest? My current thoughts are to treat the next week as a recovery week with just a few sessions of the very mild workouts such as Taku, Petit and Carter etc. I recognise that I should do more off the bike exercises such as Chads 5 exercises etc. I also want to improve my flexibility, particularly in the hips. In the past I have had knee niggles from time to time, usually at the sides, either laterally or medially, but these usually go away once I have adjusted my cleats a millimetre or two, or if I have adjusted the saddle up or fore/aft a mm or two as well. I don’t recall ever having pain in the front quads area just above the knee joints before :frowning: (Age: 53 - Mileage: about 2,500 to 3,000 per year. Cyclist for about 7 years). Thanks. Colino

I’d suggest this thread as a place to start [image] [FAQ] How to Fix Knee Injuries for Cyclists (Knee Pain) Training Knee injuries are common and SO frustrating! Please share what you’ve done to fix them in this thread. DISCLAIMER: This post is LONG, but it’s meant to be a resource on what is working for me and a place for discussion on what is working for other folks. Cyclists and “knee problems” are as common a pair as shoes and socks, yet they are highly individual and in every scenario, an individual approach needs to be taken. What I am sharing in this post is what is currently working for me. I am not s…

Yes, I’ve read that. There are some good exercise suggestions, but it doesn’t really cover my situation that closely. I will be reading it again and applying some of it.

The pain is not medial or lateral. It is directly higher up the leg than the knee cap. It’s about 1 inch higher than where the knee cap starts. I think the pain started just a few days before I started to use the rocker plate, but not 100% sure.

Hi do you stretch and foam roll ? i could be that your muscles are too tense/tight and cause soreness . I suggest not to cycle through it if it causes too much pain you could be doing more damage and be out for longer . Best to go see a doctor !

Thanks for the tip about rolling. Regarding seeing a doctor, that’s a TOTAL waste of time in my experience for these kinds of things.

You can only judge the pain and if it is worth cycling through it . FWIW i had knee pain due to some trigger points in the quadriceps , foam rolling and stretching helps me .

I have on/off pain slightly above my knee caps and what helps me the most is stretching my quads and I have started to work in 2x a week low weight leg exercises and be more diligent with stretching and this has helped tremendously. I usually do my leg exercises on Tuesday and Friday. Weight is low enough that I usually have zero fatigue the next day from it. Just trying to correct some imbalances from cycling. The stretches i do are Chad’s and some Of the stuff out of Jonathons thread. Hope some of that helps.

Have you considered checking your saddle angle? Since you are doing TT position, maybe a slight additional downward saddle tilt may help. Perhaps even lowering the saddle 1-2 mm could even make a difference.

It sounds like tendonitis and it’s probably due to the jump from 3 hr per week to 5 hrs of structure…and mostly sweet spot. I’ve got a similar problem and am doing eccentric single leg squats until my physical therapy appt in a couple of weeks. I’ll let you know what works for me.

whats your update on this? Suffering a bit with the same thing

TrainerRoad

Pain has developed just above the knee

Training

julianoliver January 15, 2019, 2:32am 2

I’d suggest this thread as a place to start

Topic		Replies	Views
Knee Pain on Trainer Training injury	17	14233	October 20, 2019
Trained for 3 weeks and got a "tickly" and sore tendon Training plan-modification	14	2085	February 11, 2019
Ramping up VO2 workouts causing knee pain again. Any suggestions? Training	17	1597	May 5, 2023
Knee pain - Alternative endurance training Training injury	11	1463	June 3, 2019
Training/Rest advice Training recovery	35	3281	August 3, 2019

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Pain has developed just above the knee

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