I just completed a 220 mile 3 day gravel trip with about 15 pounds of gear. After the first day of 90 miles my knees were killing me. Felt ok off the bike but any pressure on the down stroke sitting or standing and felt it on the front upper knee mostly. I was averaging close to 15 mph and did the first day 90 in a total of 7 hours including breaks. On day 2 and 3 I forced my pace down to about 12-14 and managed through the pain. At the end of the 3rd day (which was 80 miles and a +2000 ft climb) I was useless with no hope of going on. This was my first ever "long" ride. I've been riding 20-40 miles at a time 4-5 days a week for at least a year before this. I thought my bike is setup correctly but... I did tweak some after the first day like move the seat up and back a little to try to compensate.
Did I just try to do too much too fast and my body is not used to that? I wish I would have stayed at 10-11mph max which I easily had the schedule for.

patient: Doctor, it hurts when I hit myself in the head with a piece of wood.

Doctor: Stop hitting yourself in the head with a piece of wood.

Your saddle was too low.

+1

I was at the dentist the other day when he asked me if I had any problems. I told him I head one tooth that hurt when I pushed on it. He looked it , and said "don't push on it". Duh!!

Possibly saddle too low. Similarly, too high sometimes gives people pain on the back side of the knee.

But, the change in day length could also be an issue. You've been putting in decent week-to-week miles, but if you're mostly doing 30-mile days, 90-mile days are going to do different things to you. You should always do at least occasional days that will be harder than (or at least similar to) your touring days before going on tour, to make sure you can take it.

Could be a lot of things. Saddle height, cadence/gearing, just not being used to longer days etc.

I'm about to start my cross country tour (fly out west in 38 hours) and fully expect to take the first few weeks pretty slow with a day off every 3 or 4 days, maybe two days off...


U235's experience is one that I have heard of many times before. Too hard, too many miles, too little preparation and maybe a less then best fit on the bike. Andy.

Your experiences reminded me of my first marathon. I had run several 1/2 marathons, dozens of 10K's/5k's, had several 20 plus mile training runs, but never a 26.2 mile race. It's not just physical, but mental.

I don't know, but this sounds only physical. He overdid it.

My son-in-law (Marines), God bless him, is a disabled vet. My daughter says today he had a routine physical. The doctor asked if he has been inspecting his scrotum and testicles. He said, "Yes, they are still attached."

Sounds like a typical overuse strain injury.

90 miles on gravel at a high speed right out of the gate is a big leap. Not only the distance and speed but the strain one puts on the knees while maintaining balance on gravel. It's different from pavement where you can sort of float the leg and only apply enough power to generate a forward revolution. On gravel your leg muscles are doing lots of micro adjustments.

Try fitting and learning to spin at a higher cadence to reduce stress on the knee and don't take on trips with high mileage right out of the gate if you can help it. If you are going to do that try some equal day rides before the actual trip.

What should I do if it hurts when I laugh?

The mental part may have encouraged him to overdo himself on the first two days. I learned it took mental concentration to run my race and not others. Yes, ultimately it was physical.

we certainly learn from mistakes or figuring out how to do things better a diff way. Its normal.
Also as we get older we tend to think a bit more about stuff like this than when we were younger, or maybe its just because we remember the times we did X and it was unpleasant....

Slow down, this is touring not racing. 220 miles miles in three days doesn't sound excessive based on your fitness you described. But there's no reason you need to average 14-15mph. Touring is about the journey so just take a little more time to enjoy it.

I was worried about going the 90 that first day and it would take me too long or I would break something causing a delay and not make it or I would need too many breaks and stops or get stuck between towns or who knows what. I had adequate supplies and lights but still went my "normal" comfortable pace I usually ride my routine 30 mile trips waiting for the reason I'd get held up and throw off my whole trip schedule and that never came. I had a 60 mile marker bailout plan but flew right past it. I was not racing anyone or trying to keep up with anyone, this was a solo. Rookie mistake. There will be a next time soon and I'll take it easier.

geez louise, thats 25kph average, thats warp speed. To me anyway, never have averaged that pace, even on pavement, even 25 years ago....

this is one of the few times another forum member can
honestly say "you're doing it wrong."

ignore the steroidal hulks at the local gym....
pain is NOT weakness leaving your body.

pain is there for a reason.

Some people enjoy going fast. There's nothing wrong with it. Hell I ditch my camera gear and do it too sometimes.

I'd argue that at least two days that are on the order of 3x as long as your daily averages probably don't help, especially pounding the first out as fast as you could. Big difference in your body noticing a problem at 30 miles in a day with setup, versus 90 miles a day.

What are normal long rides for you? I can't imagine trying for 90 miles if I was only regularly riding 40.

It is about periodisation. (or however you spell it?) Expecting your legs to recover from serious overstress, overnight; not going to work. Just like doing too much on the leg press at the gym and having sore legs; lift the next day (ouch!) you require more recovery time. Next time build up to it. Like lifting at the gym, I often get use to a touring bike riding every other day.

sometimes there IS something wrong with it...

sore muscles will recover quickly.
damaged knees will require much more time,
if not extensive surgery.

listen to your body, billy, don't be a hero!

i always overdo the first day or two on a tour. you'd think i'd learn. usually combined with a little bonking...

Using clipless pedals and stiff MTB shoes, right? Pedaling circles at a decent cadence, not pushing down, right? Especially in gravel and headwinds, very important to spin and pedal circles.

I have found that 25mi of gravel is equal to 45mi of road. At least thats how it is for me with regards to where/how i ride in terms of energy/effort used.

Riding 90mi of gravel would be like 160mi of road then. No idea if that translates since ive never done either 90mi of gravel or 160mi of road!

an average of 30mi/ride a few times a week is fantastic for staying in good condition...but I would be wary to say that is a good prep for 90mi of gravel followed by 2 more large mileage days.