The foam roller is the answer, and it is not fun. Very painful, and you will feel the crunching as you break it up. If it is really bad, some of the sports therapists have a tool they use on you with a cream. I've seen people all bruised up from this.

I know one thing that has helped with this problems is improving my pedal stroke. Single leg exercises on the bike to assure I am really rounding off each stroke.

And yes, ice is your friend...

Lisa