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I'm trying my best to rest, I'm lucky to have a physio girlfriend who helps with all my various sporting injuries. I've pretty much been doing all of that, I've got historically tight quads/calves so it's been an ongoing issue to stay on top of this. I had a diy bike fit on Sunday and lowered the saddle and swapped to speedplays which is nice but now I only have 1 set of pedals....
I've found the most important thing about this challenge is staying fit and healthy. Well over the equipment and average watts/speed.
Norfolkbound-
Ah, well if you've got access to a physio I'm basically teaching you to suck eggs then. She'll sort you out. I would keep an eye on the knee tracking, like have a reminder to "inspect" it a couple of times a session and note any weirdness or pain. Have your GF look at your knee angle to see if it's too high or low. Check for wobbles and do what you can to stabilise them. No one is perfect though so don't get too hung up on one knee kicking out a bit or whatever.
Plenty of carbs, fluids. I mean yeah, you've done months of this already so you probably know already. I'd be looking for interesting sub-goals to do when winter comes back. Maybe try different apps. When I did that fundraising thing last year I did it all indoors just because that was harder for me and I felt if I'm raising money I should suffer, obvs. :S I ended up throwing Zwift on for that month in addition to Trainerroad just to level up and stuff. It kept it a bit more interesting and then I killed my account after it. There's some other training apps that use video and stuff that might be a laugh to use. Riding morning, lunch and night was a drag - three showers a day is nonsense so I'd prefer to do a single bigger session and then have more recovery time but I was pushed for time trying to hit my goals, hence 3x day.
You might be able to find cheap Speedplay for spares. I've got a lot but they're all on bikes or waiting until I break another C-spring to swap in.
hippy
Rest it as much as you can. Self massage (not that, filth) can help as can stretching the quads and calves. Tight quads particularly for me can impact kneecap tracking and kneecap pain.
Also, don't be afraid to tweak your saddle height a little (and double check it's correct to begin with and keep notes!). As muscles fatigued and tighten you can gain some relief with a few mm up or down (depending on what pains you're having).
Lighter gears spun quicker cadence also. 90rpm+