It’s now been 4 weeks now (total) since this ride that put my knee in pain. I can ride around my neighborhood short distances without feeling any pain now. Sometimes when I’m not on my bike and I squat low or climb stairs I can feel a little pain still. It seems to be getting better. I haven’t yet suited up and gone on a real ride yet again- Just a couple of short test rides. What do you recommend as a good riding plan to build up? How many miles how many times a week?