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@yoshy
I've had knee troubles to the point of seeing a physio in the past. Did the recommended routines and stretches and then moved on to general compound strength exercise in the gym, and things were improving.
Then I rode manc-bristol on a loaded bike in 2 days, they've been bad since. The typical overuse symptoms have died away and I've been left with tender areas just above my knee caps, which I can only assume are my quadriceps tendons. I haven't been good with rest since that ride, I've been foolish and put fitness over proper recovery. Rest starts today, no rides and no runs. Then a gradual increase.
Next time I do a big ride I'll be sure to ramp up to it.