Just a note on cleat position. I've been roadbiking for over 20 years (with a seven year break in there) and never had any problems. Last year, as I was getting ready to do my first metric century of the summer my cleat came loose. I put it back and headed off. The ride was 100% rolling hills and by about 25 miles I felt the pressure in my knee. I kept thinking it was fine but by 50 miles I could barely pedal. I finally pulled over and made an adjustment - barely moving the cleat - and when I got back on my bike, the pain was gone completely. Amazing. I did have some pain for a few days after but eventually it went away. The cleat was only like a 16th of an inch off and it stopped me in my tracks!