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
(Age: 53 - Mileage: about 2,500 to 3,000 per year. Cyclist for about 7 years).