#1 : quit with the foam rolling. It's a temporary thing, but doesn't address the problem. The problem is that one or more of your muscles is either too weak or is not firing exactly at the right time. It's also possible that you're too tight in your knees and need some stretching. Probably it's both.

The quickest thing is to do some stretches, these:
http://www.bikeforums.net/road-cycli...l#post15372967
Try doing them every morning. Don't push it too hard, just get a good stretch. Can also be done more effectively after a ride. Try doing both.

The other proven remedy is about strength/firing which is a little slower to have an effect but is probably more to the point. Get on a leg extension machine and do reps only between 150° and 180°, IOW between a 30° knee angle and straight legged. Work up to using enough weight that you can only do 10 reps. You can get some of the effect by doing straight leg raises on the floor, or straight legged high kicks. Another thing that works is hiking in hilly terrain, which is sort of the same thing that the exercises are trying to simulate.