I have it too. My x-rays are showing signs of cartiledge wear.

It's the reason I started cycling.

Correct crankarm length is very important as well as saddle height. I spin my gears, no mashing. I use Speedplay pedals, my ortho recommends them and they keep my knees happy.

I was also told by my PT not to do the same activity the same day in a row, ie. riding the bike. I do not jog or do high impact activities. My drs. told me not to do lunges and squats. One told me, this was in 1994, to quit exercising.

Fast forward to today. I tore my ACL in Jan. and had surgery in late Feb. Just about everything I've been told is out the window!

I do lunges and squats almost on a daily basis, I'm working on muscle endurance and will eventually back off. I do leg raises and bridging on my fit ball. I'm now doing plyometrics.

My physical therapy exercises incorporate quad, glute, hip, hamstring and core strength. Many things I do for strength are on the Pilates reformer.

Currently, I'm riding 100+ miles a week and have 3 tours scheduled for later this summer.

Before I tore my ACL I did a weight routine that included lunges, squats or leg press, leg lifts, step ups and calf raises with 12-20 weights.

Anyway, I recommend that you find a PT that knows how to work with this issue and get on a good program for strengthening the quads so the pain doesn't get worse.