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Training & Nutrition Learn how to develop a training schedule that's good for you. What should you eat and drink on your ride? Learn everything you need to know about training and nutrition here.

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Old 06-23-09, 09:00 AM   #1
Slinky
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newbie with knee pain

I'm a runner trying to be "biker". I am having a lot of knee pain during/ after riding (might be worse than the butt pain). I am not sure how far my legs are to extend. Should they be straight down with extension or should there be a bend? I typically ride in 5th gear. Ride avg 5-20 miles three times week. Any suggestions?
Thank you!
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Old 06-23-09, 09:06 AM   #2
aglio
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raise your seat...i had knee pain regularly when i started cycling for real...did some adjustments, satrting with the seat height, made a world of difference.

sheldon will guide you to the promised land:
http://www.sheldonbrown.com/saddles.html
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Old 07-02-09, 01:02 PM   #3
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check seat positioning too - move it forward or backward. have your frame size and "fit" checked by a bike shop
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Old 07-02-09, 01:05 PM   #4
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As a fairly new cyclist myself I can tell you, fit makes a HUGE difference. Go to your LBS and have them fit you.
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Old 07-02-09, 01:12 PM   #5
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You want to adjust your saddle height so that, with the heel of your cycling shoe on the pedal, your knee is completely locked with the heel just barely touching the pedal, when the crank is aligned with the seat tube.

Adjust saddle position fore-and-aft so that a plumb bob dropped from the bony protrusion below your kneecap bisects the pedal axle, with the pedal forward and the crankarm horizontal. This assumes your bike is on a level surface.

The usual rule is: pain in front of knee, raise saddle. Pain on side or back of knee, lower saddle.
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Old 07-02-09, 02:04 PM   #6
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Originally Posted by Carbonfiberboy View Post

Adjust saddle position fore-and-aft so that a plumb bob dropped from the bony protrusion below your kneecap bisects the pedal axle, with the pedal forward and the crankarm horizontal. This assumes your bike is on a level surface.

Most road riders prefer being a bit back of that position (known as KOPS- knee over pedal spindle). 1-2cm. Being farther back reruits your glutes and hamstrings more and is better for seated climbing; being forward uses your quads more and is better for spinting, accellerations and pedaling at higher rpms.
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Old 07-02-09, 02:59 PM   #7
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Any suggestions?
Quit whatever you are doing if it hurts. Find a friend who knows biking and have them checkout your riding setup.
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