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@MechaMorgan
After maybe 5 weeks of stretching and foam roller, I managed 120km and 1200m up yesterday with absolutely no pain.
I'm so happy that I can start riding properly again! Going to keep the stretching up and increase my riding more and more over the next few months and hopefully I'll be back on form by the summer.
I will repeat my recommendation for Nic at Velophysio - she's been amazing