Here's my top tips:
Basically, avoid stressing cold muscle/tissue, and stretch. And don’t run on pavements. Oh, and eat well. So;
Pre-ride decision based on ambient temperature, on whether or not to cover knees and possibly calves too: so shorts, or ¾ knickers, or full-length - lined or unlined, again according to temperature. On very cold/damp days I use a hot balm on my knees
Graduated warm-up before high-intensity efforts
Post-ride stretching routine
Post-ride recovery drink to help body repair (e.g. ZV3 http://www.zipvitsport.co.uk/products/nutrition/zv3-recovery-drink-rapide/ )
Night-time recovery drink after especially hard and long days (e.g. ZV5 http://www.zipvitsport.co.uk/products/nutrition/zv5-night-time-recovery-drink/ )
General good diet especially of oily fish – omega3 tablets etc don’t do the same job. Also daily fresh veg/fruit blah blah blah. Minimum bread as its inflammatory.
Finally, consider a professional bike-fit session, with particular attention to cleat position and saddle layback. Such as at(http://bespokecycling.com/custom/process.php or http://www.cyclefit.co.uk/what_is_a_cyclefit.html )
Then, be lucky!
Basically, avoid stressing cold muscle/tissue, and stretch. And don’t run on pavements. Oh, and eat well. So;
Pre-ride decision based on ambient temperature, on whether or not to cover knees and possibly calves too: so shorts, or ¾ knickers, or full-length - lined or unlined, again according to temperature. On very cold/damp days I use a hot balm on my knees
Graduated warm-up before high-intensity efforts
Post-ride stretching routine
Post-ride recovery drink to help body repair (e.g. ZV3 http://www.zipvitsport.co.uk/products/nutrition/zv3-recovery-drink-rapide/ )
Night-time recovery drink after especially hard and long days (e.g. ZV5 http://www.zipvitsport.co.uk/products/nutrition/zv5-night-time-recovery-drink/ )
General good diet especially of oily fish – omega3 tablets etc don’t do the same job. Also daily fresh veg/fruit blah blah blah. Minimum bread as its inflammatory.
Finally, consider a professional bike-fit session, with particular attention to cleat position and saddle layback. Such as at(http://bespokecycling.com/custom/process.php or http://www.cyclefit.co.uk/what_is_a_cyclefit.html )
Then, be lucky!