[Closed] front knee pain

had a feww weeks off the bike due to a hip injury after an ironman back in july. on the road bike just short blasts of around 50-60 mins but quite hard i got a pain in the front of the right knee. had a couple of rides as the pain went inbetween. now have not ridden for about 9 days and still get the pain when walking downstairs and changing from the accellerator to the brake pedal when driving. The pain seems to be easing. any ideas on the bike and if anyone had similar how long off they needed to take. I'm erring on caution as i don;t want to rush back and end up with a niggling injusry all winter

ta