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best bet right now is rest ice compression elevation and possibly some NSAID (eg ibuprofen)
once the inflamation has subsided then use a roller for it band and quads and then do some knee stabilisation exercises (eg yoga warrior poses, utkatasana etc) paying strict attention to the knee alignment and tracking when moving the knee. you can also use a wobble cushion or board to further enhance knee control and proprioception
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Pain at top of right knee in the car and next day can't climb stairs or ride for knee tendon pain.
Patella tendonitis is below the knee, on top of knee(cap) sounds like bursitis.
I'm no expert, but has a history of both.
dancing james
Thuekr
@AdsH
Just managed to give myself patella tendonitis from one race. Knee felt slightly different after practice lap - barely noticable but stretched quads just in case.
Was slightly overgeared so some high power/low cadence on a couple of climbs each lap. Pain at top of right knee in the car and next day can't climb stairs or ride for knee tendon pain.
No big jump in volume or changes in bike fit and not much on intensity. Bike fit has been fine for 2 years of much longer riding. Think it's a musculature issue (glute was strained on the same side) and that I'll be needing to stretch all ( which I already do) and build my VMO, glutes and IBS.
Whatever looks like racing is over for 2016. 350hrs of training down the toilet.