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I am getting hip pain (both sides) when climbing hills out of the saddle. I am conscious to not choose too higher gear to get my cadence right but I end up back in the saddle spinning as they get so sore. Any thoughts? My quads are fine and when I use the spin bike to practice out of the saddle, this doesn't happen. Happy for any help as training for a short triathlon and need to get my riding right. Thanks in advance!

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    When do you experience this pain? Immediately, after several minutes, or after the ride or when? Is the pain definitely in the muscles, or could it be in the joints? – Daniel R Hicks Jun 10 '17 at 2:29
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    Just as a suggestion, until we narrow down what the syndrome may be, you might want to go to an interval training scheme where you do 30 seconds out of the saddle, then 2-3 minutes spinning, then repeat. This stresses the muscles involved (to "train" them), but then gives them a chance to recover before they reach the "breaking point" where they are in trouble metabolically. – Daniel R Hicks Jun 10 '17 at 2:32
  • Hi Daniel, I think that is a great idea. I will definitely try that. The pain is pretty straight away once I am out of the saddle and backs off afterwards. I have existing bursitis in my hip joints and it wasn't until the cold has set in, in Central Vic, Australia that it has bothered me. I have done a pile of rehab to strengthen these joints. – Narelle Jun 11 '17 at 7:28
  • So does the pain seem to be bursitis, or does it seem to originate from the muscles? – Daniel R Hicks Jun 11 '17 at 11:36
  • Hi Daniel, I believe its from the bursitis. I ride again tomorrow and am going to mark the pain spot as I see my physio the next day and hoping she can tell me where its originating from. On my last training ride, I tried the interval idea which worked well as the pain really starts to get going after the 30 sec so its a good place to stop and I didn't loose much speed. Will get back to you after Friday. Thanks again – Narelle Jun 13 '17 at 23:27
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I think this hip pain is an indication of fatique, which will diminish through ptactice.

I experienced this once.

I had been cycling for more than 20 years and was skillful with out-of-saddle ride. I did this every now and then for say less than 1 km for fun.

Last September I challenged myself to a total of 10 km climbs (8 discontinous climbs stretched over 36 km) out of saddle. The gradients varied from 5 to 10.

The following morning my hip joints hurt. Then I realized it was fatigue.

After a week I rode the same route again to test. This time there was no more fatigue.

I think practise and rest and practise, and the pain will go. My experience.

  • Hi and thanks for all comments. After visiting my physio, she informed me that she believes that I am overworking my piriformis muscle. She was really pleased with the interval training and also thought that fatigue would be a factor. I have been doing the hills towards the end of the training ride so I will put them in earlier. She also suggested turning my knees out very slightly when out of the saddle to take the pressure off the piriformis. I am going to practice all these things and see if I can manage it better. Any further advice always welcome. Many thanks again – Narelle Jun 18 '17 at 7:44

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