Saw my personal trainer last night. She got me started on an agressive stretching routine -- 30 minutes, twice a day. I'm going with her advice and staying off the bike for a couple more weeks.
The entire issue with my knee and quad is quite frustrating, but I've got to approach this with a positive attitude. Start stretching, improve my flexibility, get more time in at the pool, keep track of the calories -- I can keep on track even though I'm losing training time, and improve some important issues at the same time. The good news is that I'm in better shape now than I was last summer, thanks to a lot of hard work this fall and winter.
Just be patient, loosen up, and hang in...
My training log at beginnertriathlete.com