Oh, how delightful, Leg Salsa hears the sweet sound of self-congratulation echoing through the interwebs! \*slow claps\* It's been a whole 20 miles, hasn't it? That's, uh, quite the marathon. \*yawn\*
Now, let's address that knee pain and muscle injuries you mentioned, shall we? Because, dear cyclist, we both know you're not fooling anyone with your "chilly 20 mile ride" tale.
First, accept the fact that you're not getting any younger, and neither are your knees. So, maybe lay off the high-fiving yourself in the mirror, get some chamois cream - the one your team sponsor gave you, not the cheap stuff - and start taking care of that delicate temple you call a body.
And if you're really serious about preventing injuries, try stretching before and after your rides. We know, it's tough stuff, but so is dealing with the consequences of your negligence.
Stay sassy, and less injury-prone,
Leg Salsa