I have been having tightness with what I believe is my IT band during rides. Basically at around an hour into a ride I start getting pain in my left IT band (about the 7-8 o'clock position of my left knee). I have been stretching my hip flexors and quads as well as doing squats, lunges, and leg raises. I read about weak hip flexors causing IT band pain, but it doesn't seem to be the case here. I also bought those foam yoga rollers and they really haven't done anything positive. I really don't have a single issue outside of cycling and feel great until I hit about the hour mark on a ride. From there on out the pain/tightness will slowly increase, but I find if I upshift to a high gear and get out of the saddle for a few seconds the pain is alleviated for some time and I can continue pushing until the pain slowly builds up again. I really haven't dicked with my bike fit until I started having the pain last fall, and before then I was riding 40-60 miles without issues. I also bought a set of Speedplay Zero pedals to replace the junky shimano SL style pedals that came on my bike. They have been a huge improvement, but have done nothing for my knee pain. I've been to an orthopaedic doctor a couple other times with knee problems and other than making my wallet lighter have done absolutely nothing, except repeat the rest, ice, elevation, and ibuprofin routine ad nauseum.