Not only is Bart Gillespie an amazing bike racer, he is a genius. So I have been doing the exercises that he recommended and they seem to be working. It is really the only thing I have done differently and i have been able to ride off road. Granted I am not pushing race pace, but it seems to be improving. I actually ran into him on Saturday as he and his dad and brother were finishing their ride. He palpitated my knee a bit and still feels plica irritation is the most probable cause. I am so excited to be able to ride. I can feel it a bit but it is not a searing pain like before. My appointment with the orthopedist is not until April 7th, but if everything continues as it has been I may not need to go. Seriously, Bart is the man.