After the 7000 ft of climbing two weekends ago and a 93 miler this past weekend my body spoke to me very loudly about backing off a bit. The climbing ride was the first longer climbing ride on the R3 and some of my aches afterwards were enough to where I needed to make some minor adjustments on the setup. My knee acted up so I lowered the seat 5 mm and also adjusted the cleat on my shoe since it was just one knee. Having the seat a little higher plus pushing harder gears also caused my lower back to have issues. I reexamined my setup and put most of the dimensions the same as the bike I'd been using for longer climbing rides as I knew those measurements worked for me. I also lowered the bars about 15 mm.
Plus, to make matters worse the knot on one of my sitbones reappeared after several years of hibernation. It is just a little smaller than a golf ball and makes sitting on a saddle very uncomfortable. It is a very hard knot that will actually slide around a little so you have to adjust your seated position to get is squished over to the side of the sitbone. A few years ago I had a MRI and saw one of the top "lump/cancer" specialist in the SE and he said he felt like it caused by riding and to just take some time off. I did that and it got very small and also very manageable.
I didn't ride this week and the back and knee felt much better---still a little sensation but if I can make myself do my stretches my back pain should be an afterthought. The knot while not going away got small enough to try riding again.
I did a 60 miler today with 6400 feet of climbing with a number of steeper sections. I hit grades as high as 15% and had a 3 mile section that was 11%-13% and my knee and back didn't bark at me very much at all after the ride. Hopefully the changes I've made will eliminate the pain. Knee pain will derail you about as fast as anything on longer rides.
The R3 is a great climber. It certainly helps to have a few pounds off the bike weight so I'm sure that's part of it. I'm getting more used to the SRAM shifters and not over shifting into easier gears.
After the ride I had this green lime drink with tequila.........haven't felt any pains since.