another detail i should mention is that i did feel like i was in a LOW gear the whole ride...i was pushing hard because i thought it was best. since then, ive gotten a garmen edge 830 with cadence sensor and learned that i should stay around 90rpm. while riding at 90rpm i feel like im spinning like crazy, so i probably did that whole long ride, without any training at like ~50rpm or less.....maybe that contribtuted to my knee pain.
now i just need to figure out how to get rid of the knee pain, get back to where i was before this long ride, and then start building up my training as ive learned is the proper way. any aadvice on how to do all of that?