remember to stretch after your ride. hold each stretch for 30 seconds on each side. remember your form (quad stretch should have knees close together, not "flying" apart). Is your seat set up properly for you? at the 6 oclock position your knee should have only a very slight bend when you heal is on the pedal (ie put your foot a bit forward). you will need someone to look at your position since this is kinda hard to do on your own.

spinning is good in the winter, but don't forget some strength training too (ie weights!).

good luck!

han