Etape Training and Knee Pain

THC

I'm fairly new to road cycling (started last autumn) and am training up for the Etape act II in 10 days time. Training was going well until after doing the Dragon Ride (200km) I experienced knee pain for several days afterward, in my dominant leg. After resting for 3-4 days the pain would go when walking, but as soon as I ride for 1 hour or more it comes back.

From reading the articles on here and elsewhere, it seems consistent with classic patella compression syndrome, so the best solution would seem to be rest and long term work on the gluteous medius muscles to counteract.

In the short term though, I've got to get through the Etape, and would appreciate advice as to whether I'm better off completely resting until then, to get my knee as well as can be, or if I should continue with some medium training rides to keep my muscles in shape, at the risk of exacerbating the knee pain.

I did a 160km ride on saturday, and the knee is still painful as a result, even to walk.

So should I just rest or do some riding as well? Also, am considering some sports massage - can this be helpful with this sort of problem?

Thanks.

stonehouse

It would be best to get the issue assessed properly ASAP by a sports physio. Many physios will want you to continue to exercise rather than stopping altogether. There are a few reasons you are in this position:

1. Sudden change in the amount you are riding, increases should be no more than 10% a week to give your body enough time to adapt (been there got the T Shirt).
2. Cadence dropping lower than you have previously trained for, I could see the Dragon ride falling into that category.
3. Bike fit not correct, I managed to ride 6 months before that became apparent!
4. Damage to your knee, wear and tear perhaps
5. All or some of the above (that's me!)

None of which is going to help you with a big ride only 10 days away I'm afraid, but the sooner you find out the reason the better. If you plough on into the Etape it might take you years to get over it, without wishing to sound overly dramatic.

THC

Thanks - I will look into seeing a physio.
The bike was fitted for me when I bought it 6 months ago, and I've tried to ramp up training gradually, but I guess it could be a combination of these factors, or even worn cleats/cleat position etc.
I am hoping I can still do the Etape, but as you say it's probably good idea to get a professional assessment of the problem to make sure that is not foolhardy.