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@mdle
if it helps @croft i found my left knee wandering around and foot twisting outward on the turbo and pain was developing from it, the movement didn't feel right to me at all because i know when walking my left foot tends to go pigeon toed.
I adjusted speedplay cleat to only allow pigeon toe rotation but still give it some float in that direction, knee stopped swaying and i felt better ever since.
All that said I've got a bike fit session on 30th and im half expecting a full pedal/cleat overhaul
will be prescribed as this is my first pro fit.