just keep riding
Join Date: Feb 2005
Location: Milledgeville, Georgia
Posts: 13,560
Bikes: 2018 Black Mountain Cycles MCD,2017 Advocate Cycles Seldom Seen Drop Bar, 2017 Niner Jet 9 Alloy, 2015 Zukas custom road, 2003 KHS Milano Tandem, 1986 Nishiki Cadence rigid MTB, 1980ish Fuji S-12S
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All things in moderation. Part of building up to faster riding is pushing a little harder in gears a little higher. But as you have experienced, if you push too hard too fast, you can do some damage and have to recover and heal.
Spin and get better, then gradually ease into increasing your level of effort and building strength.