Good news : lowered the seat, raised the bars 1 cm or so, gradually kept moving it forward and now I don't feel like I'm leaning on the bars as much and can spin with more power than before. Nice. The seat might be a little forward, but I scoot back so the 'bones sit comfortably both on the tops and in the drops. I'm thinking the bike might be a little long for my comfort and I have compensated with the forward seat - so might be losing a little power. But I'll take easy spinning and no pain over that any day.
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Disclaimer: 99% of what I know about cycling I learned on BF. That would make, ummm, 1% experience. And a lot of posts.