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@almac68
good call drew87..
get your saddle height and level checked
ensure you have the right crank length
and cleat alignment
when i go for a long ride in winter i have a quick warm up run outside in trainers then stretch my hamstrings in indoors a bit of a faff really. i ride with speedplay pedals with plenty of free float.
i wear three quarter bib shorts descente and old assos cycle shorts over when its this cold.
i have had plenty of injuries from running marathons.. medial collateral ligament damage mostly, hence the warm up and stretch bit.
more spinning to maintain good heart rate and body temp if its really cold..
vary where i put weight or pressure on the pedals during long rides,
rather than keeping the same distribution on constantly..
no idea if any of this is correct but it works for me,
subtle variety of my pedalling style keeps my old body guessing..
keeping knees warm helps too.