I would make sure that your straps aren't too tight on the toe cage. Also, make sure you are keeping your foot flat through out the pedal stroke. Think of pushing with the heel and pulling up with the toes - knees coming up to the handlebars.
Don't lower the seat too much - actually, if you've experienced pain in the knees take the seat up a notch and that may help alleviate the pressure on your knees.
Glad you love spinning - it's an awesome workout! And way to go on losing the weight. Life gets in the way sometimes and we have to come and go as life allows. This is a life long journey so don't worry about coming and going - I've been there and done that myself.
If you focus on results, you will never change. If you focus on change, you will get results. Jack Dixon
If we all did the things we are capabale of doing we would literally astound ourselves.
| current weight: 153.4