Today was my first big brick - I planned for a 40/10 and actually did a 42.86k ride in 1:50 and a 9.85 run in 53:34.
I started my day off with only 1 cup of coffee and a odwalla chocolate protein shake (YUM) around 7am. had a very small bowl of leaping lemurs right before I left. I took 1 onza gel and prepared 2 16oz bottles of citrus fruit flavored nuun. One for the bike and one for the run (i drank them both).
Bike went great - not the fastest I could have gone but i did push myself on the back side and pushed my speeds up to over 30km/h. I was on the waterfront trail which has lots of traffic and I have to go through Queen's Quay in street traffic. My average pace of 23km/h is not indicitave of my ride. My knee started to hurt a little.
Run - got the knee strap for the right knee that was bothering me. took a hammer raspberry gel (YUM) another onza gel before hitting the run. Ran to Kew Tennis courts and had a short break to watch the kids, then ran into friends and walked with them a bit so had a rest in the middle of the run. Was happy to run an average pace of 5:26.
My knee is tender and I'm icing it as i type. I downed another 16oz of nuun and need to eat now!