, the iliotibial band takes a lot of strain. Constantly extending and contracting the leg means that the band needs to work overtime, making it prone to inflammation. This is the hidden cause of many apparent knee injuries, so if you experience a stinging sensation

, your saddle is too low. Pain in the back of your knee means your saddle is too high. Spin in an easier gear and strengthen your outer glutes with lateral leg exercises like side lunges and side leg raises. Stretch your quads, iliotibial bands

can cause several injuries. Iliotibial Band Syndrome (ITBS), resulting in lateral knee pain, can be the bane of a triathlete's life. You need a strong ITB to prevent or at least limit injury to the area. Another frequent complaint is stiffness

of training, but working on it can help to not only improve your performance, but also prevent injuries and speed up the recovery process. What is flexibility?In short, flexibility refers to the range of motion (ROM) available in a joint or group of joints