The TTs I've done were all short. 7-14 miles. Also the last one was a full month ago. A lot happens in a month when you are getting into the groove.

The Half iron bike is 55 miles. For the bike, my plan is to ride at ~215 watts in a decent aero position for 2.5 hours @ 22mph, then run a 7:20 pace for 13.1 miles. I am not going against Andy Potts or anything here. In the scheme of times at a national event, it puts me in the "OK but nothing special" category Anyway.

A week is not too bad of a recovery. especially if I get lots of beet juice and spinach and sleep.