I can't find any knee anatomy pics that I can tell if it is the right or left knee, so I don't know what it is that is hurting slightly with my knees. My problem would be very slightly more than an annoyance. Figured I could get some insight.

On the inside of the knee, just under the quadricep muscle is where I am getting some annoyance. I don't think it is the quadricep itself, right underneath the muscle.

I took it initially as I was riding on the roads on short, steep by my capabilities (I'm a clyde), rollercoaster hills that I'm grinding up in a low gear. I was coming home after an hour and a half or so with pain in this area, again, slightly more than an annoyance.

Last 2 days I was riding on the flat bike trail at a constant speed for an hour. I ride at about an 80 rpm cadence. I came home and felt the pain even riding on the flat, though not nearly as much as when grinding the hills.

Saddle height, I had it initially adjusted by the general rule of heel of the foot on the pedal, leg was almost extended but not locked at the knee. While riding with the ball of my foot on the pedals and with my toe clips, it still felt like it wasn't high enough and I have adjusted a bit higher. I recently took my toe clips off checking out some foot numbness (soft soled shoes I am guessing) and thus last night was able to try to pedal with my heel on the pedal axis. My foot at the moment does not reach the pedal at the bottom of the pedal stroke with my heel on the pedal and my leg fully extending to locked position.

One other piece of info, my seat started out in the center fore and aft but I have since moved it back as far as I can. I always found myself forcing myself to sit back further on the saddle, and such thought I need to move it back. I have no other indication on where I should put the saddle other than what I feel is best, but I'm no expert at all and have no idea of fit. I do put a good bit less pressure on my hands since moving the seat back.

So what is the general sense of my seat height in relation to the slight pain I am getting in the knee? I read that pain in the front, seat is too low, pain in the rear, seat is too high. I'm not rocking back and forth, or at least I don't think I am and overall am quite comfortable while riding for the most part. I start to feel it in the knee after around 45 minutes and have slight annoyance pain when I'm finishing up the ride.

I did not have this pain going on last year on my junk Walmart bike, but I wasn't riding that bike nearly as hard as I'm riding this bike this year, nor did I ever ride on the roads with hills last year.

I will say, I have had knee pain, real pain and not just an annoyance like my issue today, for a very long time prior to my starting to ride a bike last year to the point where I even had trouble sleeping at night. It was the ligament or tendon directly underneath the knee cap. Had this going on for many years and it completely went away when I started riding last year. This issue above is not the same as my knee pain history.

I'd say try stretching. Try these:
https://www.bikeforums.net/road-cycli...l#post15372967

Is your knee staying in plane parrallel to the frame or is it swinging out and in, Do your hips rock up and down? Swinging or rocking are good for music, bad for riding.

Spin for a couple of days. You may not have recovered from the hill grind. Adjusting the saddle may help too. Take a wrench with you and adjust it while you are out riding.

Why do you think that it is the bike fit and not your fitness? Most people i see who have pain are either weak or tight or have poor movement or any combination of the above.

The OP offers the general rule of knee pain, which is correct. However you are also correct.

First, what is your age ?? I think you need to do enough warm up and stretch before you start riding. Also, the saddle height is related to your riding pose, which affect you knee pain as well. Adjusting the saddle back and forward, up and down little bit. You will find the big difference.

Hope this helps!

My knee was aching and all my saddle positions were where they were "supposed" to be. I slid the saddle forward about an inch and all the discomfort went away. Don't go entirely by the charts. Make small adjustments and see how you feel. If it is better go a little further till it is fixed if its worse go the other way. I takes me about a dozen rides to get a bike dialed in to the maximum comfort level. I start at the suggested positions and work on the seat first then the bars/stem then the seat again. As you adjust the fore and aft position the angle will need adjustment too.