If it's an IT band issue then high cadence spinning, sprinting, low cadence muscular tension intervals, and TT-type intervals (i.e. tempo pace, high cadence, pulling knees towards the top tube) are all things that stress your IT bands.

If anything, stretching your IT bands are essential for everyone who's an endurance athlete. ESPECIALLY runners. They're notorious for IT problems. There are a ton of great stretches out there for them. You could probably just google them and find some pictures to show you how.

If it is really bad then icing is super important. One thing that works really well is doing ice massages. Dixie cups filled 3/4 with water and put in the freezer. This way you just peel some of the cup away and massage in circles going up and down the whole side of your upper leg. As the ice melts, just peel more off.

Another thing that I highly recommend is buying "The Stick". It's awesome. I just recently purchased one (~1 month ago) and I LOVE it. Though it does deliver a good amount of pain when rolling over your IT bands as well as the same part but on the lower leg. The pain is important because it tells you that there's a lot of funk in there and needs to be worked out. The Stick is great for rolling over your legs before/after workouts. You can do it whenever you want or however long you want. I def recommend getting one.