left knee a little sore after 100 mile training ride.

over training some.

i am doing rest ice elevate right now

celebrex

Check your seat height You might be too low or too high. Where is the pain? In front or back of knee?

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Cervelo R2.5
Cervelo P2c
Cervelo R3
Parlee Z3
Parlee TT

Depends on the knee pain but short term:-
Rest, Ice (taking on and off), Compression, slight elevation, NSAIDs.

Long term:-
Maybe address fit, knee pain is not normal nor should be expected regardless of time riding.

If pain persists see a doctor.

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"Physiology is all just propaganda and lies... all waiting to be disproven by the next study."
"I'm not a real doctor; But I am a real worm; I am an actual worm." - TMBG

i would say more front, like outside front.

i am adjusting the cleat a tiny bit ,the last few rides
to make most comfortable through pedal stroke

Outside front / 100 mile ride

Maybe a "floatier" pedal ?

Raise your saddle a smidgeon ?

Do you do a lot of 100 mile rides ? maybe just rest and adapt ?

If pain is in the upper lateral quadrant of the patella that that is cause for concern. Knees that are working well should not just suddenly hurt, even from upping mileage. It is a sign of a biomechanical/physiological issue of some sort.

You need to research patello femoral syndrome. I highly recommend rolling your lateral quads.

All of this assumes a decent bike fit.

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this is more like the top center of the shin
below the knee

Cut me down if I'm wrong but top centre of the shin, below the patella would be part of the quad attachment on the tibia, so it could be just some inflammation from a recent upping of use? Though if it persists it would be a cause for concern.

i thought it was sore from trying to rush back into shape.

Try and narrow down the source of the pain. Origin point of the Tibialis Anterior muscle? Bottom of the Patella tendon?

If those than yes likely an overuse injury. Too much too soon.

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Consulting my doctor.

Sports Med Doctor -> Orthopedist -> custom insoles + re-fit session -> never a hint of knee pain, ever, regardless of length of ride or difficulty.

Other things are just temporary stop-gap measures, you won't be addressing the problem only ignoring it for a night or two. Deal with the problem directly before it gets worse. Period.

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Exp001

I'm no medic but I had a bout of knee pain a couple of months ago, serious enough to arrange appointment with Physio. Anyway, to begin self treatment I started with...

1) Bike fit - I rigorously went through re-establishing inside leg measurement, then saddle height and finally knee over pedal spindle with all my bikes, there was some slight changes to be made!
2) Glucosamine tablets, 1x1000mg per day for what turned out to be three weeks.
3) Six specific strengthening exercises three times per week: 1) Quad Strengthening Leg lifts - 2) Quad Strengthening Knee Dips - 3) Seated Hamstring Strengthening Contractions - 4) Calf Raise - 5) Iliotbial Band Stretch - 6) Hamstring Strengthening Curls. None of these exercises require any weights or contraptions.

Over three weeks the knee pain disappeared completely, so cancelled the physio appointment. No problems since.

Worked for me.

^ Or you could just do squats, which does all of the above.

_________________
"Physiology is all just propaganda and lies... all waiting to be disproven by the next study."
"I'm not a real doctor; But I am a real worm; I am an actual worm." - TMBG

Can't argue regards the squats but I didn't really want to put that much pressure on knees that were already painful.