Knee pain prevention

For starters, a good bike fit is imperative and will most likely correct knee problems along with making you faster and more comfortable. If you don't want to buck up for a professional bike fit and are going to make adjustments on your own, make sure you only do a little at a time. This way you'll know if what you changed has helped or not. In order to correct knee pain you need to identify where your knee actually hurts. If it's the front of your knee try raising your seat, moving it back, or simply ride with a higher cadence. If your hips start to rock on the seat, you went to high. If the back of your knee hurts try lowering your saddle and/or moving it forward. If it's the inside or outside of your knee it's probably related to your cleat position or bottom bracket length. The inside may mean your feet are too far apart or your toes point out. Pain on the outside may mean your feet are too close or your toes point in. In my opinion a bike fit is the most important thing a cyclist can do to improve enjoyment on the bike. Ideally everyone would ride a custom frame but we all know that's not reality so for now try making the adjustments I mentioned and good luck.