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From the Master's Training Log
Like many of you, I am preparing for the possibility that I might 
participate in a late season Ironman event.  Yes, you read correctly,
after a 4 year competitive absence, I have made huge progress in 
correcting the mysterious leg ailment that has afflicted me since the
1997 season.

The problem has been one which causes me to get inadequate blood flow
in my right leg and result in a dramatic loss of power.  While I have
been able to ride and run during this period, I have never been able
to do so beyond a certain intensity without my leg shutting down.

Although I am unsure at this point as to whether the blood flow
impediment is due to arterial damage, it might be that it is more
simply a compression issue.  Symptoms still appear, but are much 
more manageable.  

Determining the source of my problem and its solution has been a 
circuitous route full of frustration. That said, the factors that 
have most helped me are:
      * correcting my bike position; thanks to computrainer and 
        Christopher at PK Racing
      * developing a series of useful stretches; thanks to Ernie
        Ferrel
      * practicing Bikram Yoga; thanks to Funky Door Yoga in SF.
      * changing to a fixed cleat position and eliminating bad
        pedaling habits 
As I said, I still have symptoms, but as I continue to gain 
flexibility, particularly in my hips, the symptoms are fewer and 
farther between.  

Bike and swim training seem to be on course to regain my previous
levels.  They are not there yet, but I believe to be in stiking 
distance.  I am still lacking some good running references, but will
be testing these in coming weeks.

In any case, from my weekend cycling log, and which should demonstrate
that I practice what I preach:

Rode 4hr50' solo with one very quick stop for fuel.  Baseline HR was
20-25 below on flats, L1-2 on rollers, L2 on sustained climbs.  Route
was very challenging from Mill Valley north to Occidental, Russian
River (site of Vineman)out to the coast, south toward Bodega Bay and
then up the hellacious Coleman Valley Road climb, the first 2 miles
of which are 12% grade.  

Allowed baseline HR to creep up to Z3 as ride progressed, hence 
maintaining intensity while accounting for HR drift.  For fueling
I ate a Luna Bar, and on gel.  Reached the 45-50' Coleman climb at
4hr10' mark of the ride.  

Very strong ride.  Rode very extremely steady with no down time, 
premium on efficiency and carrying speed effectively over changing
terrain.  Perfect IM prep ride.  Stretched afterwards
and swam in the Russian River to loosen up.