Thanks AJ. Super helpful. I am taking the full week off, quite necessary indeed.
Re nutrition, that is what I did: 1) Bike: three Gu gel + one energy bar + two 26 fl. oz. of Gatorade Endurance (so essentially a gel or a bar every 45 min on the bike and getting a sip of liquid when I was thirsty, probably every 15min); 2) Run: one Gu gel + almost two 17 fl. oz. of Gatorade Endurance. Energy-wise: I felts pretty good for the entire bike leg and maybe 3-4/5 of the run (after that things became a bit harder but I think it was more a muscular challenge than a lack of energy).