Good info here. I am having a hard time activating my vmo's. Its not something I can do a simple movement with and definitively get it to do something. Its a tricky one. I'll try to work on some more techniques.

I did a ride this afternoon - 21.5 miles this time. I made it through the ride without any "pain". I notice more pressure/tension in my left knee than my right, though. About mile 15 I thought I was really in for it but slowed down a bit and made it the rest of the ride OK.

Things are getting better, but I'm really kicking myself with these short rides. I should be out doing 40-50 miles on a weekend day right now, then 70-80 as the season progresses.