Any question answered...

I did this year before last, it went away, I got back on the bike- it came back with a vengeance.

It's load that does it, go for a really spinny gear and don't push it and you should be ok.

Cheers mate. I think you are right.

I'm going to go for a couple of spinny miles and see how it is in the morning. As you say, if I end up hitting the hills now I could end up making things worse. Tendons are strange things to heal.

A few years ago I had quad tendonitis and got back to sport too early. I couldn't run for 9 months. Better to rest for too long than too little I guess.