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ElGonzo-
Then I'd go for O&C and have bail out options just in case the pain gets worse or the knee swells. Be prepared to do a tactical walk up the Dover and Folkestone hills if you need to save your knee.
Everyone has different approaches to such things but I'd rather not change my plans for these long rides. Spacing them out is best for me.
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Nicola was also great for me - I went to her with a knee thing after Greenwich Mean Climb last year fearing the worst, and she pointed out I don't stretch enough / do anything that's not turning my legs in a circle for a long time.
Completely sorted me out and it's made me pay much more attention to stretching, weights etc as well as just 'riding your bike a lot'
c*j*f
honk
Did she give you specific strength exercises to do and stretches? You can make a huge difference in very little time by getting muscles activated. Do them consistently and you'll see a difference.