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@user48109
Just to update.
I had a bike fit done by Ronan at Pearson's in Sheen. Took 3 hours and could easily have done with another half an hour.
Thankfully the bike as about the right size, but need a new stem (lower), inline post (to get the saddle forward) and shorter cranks, the latter not imperative but necessary.
In summary after 3 years of trying to sort myself out, it was useful to get an independent perspective.
The coffee was superb and he was incredibly helpful and used the numbers to point stuff out to me, while using his experience and knowledge to get me in the right place.
Shame I need so many parts but will see how it all comes together in few weeks.