This Plan

Gonna keep this plan simple. (Is there much choice?)

Step 1 - Take an entire week off from all forms of training. No swim. No bike. No run. No gym. Nothing.

Step 2 - See what a week of recovery does for the leg.

Step 3A -  If the pinch/pain/woe is gone, come up with a new plan that includes a very slow return to previous levels of performance.

Step 3B - If the pinch/pain/woe is not gone, follow up with the ortho and go from there. Likely start with an MRI. End with getting scoped plus a dash of physical therapy, and a very slow return to previous levels.

Step 4 - Race again

"Come, Watson, come!" he cried. "The game is afoot. Not a word! Into your clothes and come!"