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@STE5
Fuck off!
No just kidding, I'd strained my hamstring. I'm mostly recovered now, in fact I got a 'maybe' as to whether I can compete in the Catford HC. I'm going to try a hill out tomorrow at a moderate pace and see how it feels. Any pain and I'll keep off the bike for some more time.
In terms of the strength work that has been recommended, I'm very naive and will be seeking lots of advice from my physio and some form of coach.