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Switching to my mountain bike shoes and pedals seemed to fix the issues I was having on the indoor bike, so I think it's largely an equipment problem.Not sure how old you are , but I'm nearing 69 and yes, knee issues are a great concern to me. In my experience knees issues come and go as long as ,well,... this is why I call myself " turtle speed cyclist ' on the forum. Knees issues are for real once you get up there in age, but a friend of mine is up in age and cycles fast to where I just tell him, this is how I go. Does he wait up for me. NO So I guess everyone is different . This may sound a bit off the wall, but can vinegar help with this? https://www.thehealthsite.com/home-...ar-for-knee-pain-try-it-to-believe-it-775024/
On the road, my (left) knee only starts acting up after about three hours on the move. Might just be a cleat position issue, though. Switching from blue back to yellow seemed to help.