i did fight itbs last season and it was bad. i had my old bike professionally fitted but not the $250 custom fitting. it was 2 cm too big for me. i hung it up for the winter and hit the weights (weekly lifting real hard), did all types of stretches and foam roller (daily). i bought a tarmac in march (right fit) and was fitted by a guy who was trained but hadnt done it in a while. i started the season out slow and easy. i thought i felt warm sensation in my it band throughout rides but never any pain. last year it was my left knee and now its my right knee.
i ride at a high cadence on a low gear (small chain ring and medium gear on cog). i push big gears for the rare sprint.
i kinda feel that the pain all began when i went with cleats/pedal. SPD almost killed me instantly and now i ride with speedplay that offer the most float.