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Old 06-15-06, 11:42 AM
  #10  
ericgu
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I think that at the amount of riding you're doing, you really don't need specific supplements. You might consider a recovery drink after your longer rides (Endurox or one of the others), but I think basic good nutrition will cover most of your needs.

On the subject of your knees, I have a few thoughts.

Knees are the weak link of the leg system, and therefore any issues elsewhere show up in the knees. Seat position, foot issues, cleat placement issues, or muscle imbalance or lack of flexibility can all show up in your knees.

I'm not sure what level of ache you're experiencing. If it's more a tightness than an ache, then it's probably not an issue. If it affects what you could do the next day - ie it would hurt to run up stairs, or you have to modify your normal activities in other ways, it's something to look at.

What sort of gearing are you running? Maintaining around 90 RPM is a knee-friendly thing to do. You may have been able to push bigger gears when you were younger (26 year old knees can take a lot more than 36 year old knees...), but it's something to consider now.

You don't say what sort of pedals you use, but they can have an effect. If you are using platform pedals (feet not attached to the bike), you may be pushing pretty hard. Shoes with cleats that hook into the pedals may help (though they need to be aligned right).

Stretching for your knees and hamstrings and other muscles can help. For me, if I don't squat down to stretch my knees every day or so, they start getting tight.

Finally, if none of that seems to help and you still have pain, I'd look for a fit specialist. Many bike shops do fit, but if you're getting pain it's better to go to a physical therapist who does bike fits, as they can address both the bike set up and any issues you have. They are also covered under some insurance plans.

Hope that helps.
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Eric

2005 Trek 5.2 Madone, Red with Yellow Flames (Beauty)
199x Lemond Tourmalet, Yellow with fenders (Beast)

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