Here are some additional random thoughts:
- Drink small amounts, often. On warm days I drink one large bottle of water in 45-60 minutes. I typically drink a couple mouthfulls about every 5 minutes.
- Consider wearing a heart rate monitor. I wear one because it helps me determine when I'm pushing too hard. It provides quantitative feedback that helps me know that I am indeed working harder than I planned. Without it, I might conclude that I'm being a wuss and push harder.
- Buy cycling shoes. Their stiff soles reduce the strain on your foot. They don't have to be the streamlined type used by roadies, they make some that look like more normal shoes or sneakers.
- Find some other people to ride with. You don't have to do this every ride, but sharing rides with others can be a great social, and fun, event.
- Stretch, stretch, stretch! You're not getting any more flexible and if you don't stretch, you'll get even tighter, which will increase the odds of an injury. Do some online searches and find some good stretching routines.