Join Date: Dec 2007
Location: North of Boston, Massachusetts
Likes Earned: 168
Likes Given: 2
Easiest way to get the cadence thing down is to gear down whenever you find a comfortable gear, if you will. So where you normally ride in one gear on certain terrain, and say that is comfortable, gear down to one easier and stay there. After a few rides you will have a slightly higher cadence. The higher cadence works because you are then using more your cardiovascular strength to push you along and generate power over using sheer leg strength, which you use more of when you push a bigger, or harder, gear, which results is lower cadence.
Reg mentions something that really might be worth your while, and that is to make sure you are fit for your bike. There's a website out there somewhere that talks about various pain points on the bike and how to adjust the bike or cleats to best rid them and take stress off that area. And knee pain is featured prominent because, well, it's among the most common. With JRoden was here. He'd have your answer and the link.