Brick off a sick day

     I'm glad I chose to take a couple of days off to partially get over this head cold or I would have a hard time with this mornings brick workout.  I had a 4 hour bike and 30 min run planned.  I usually jump straight into my workouts, however since I had a long morning ahead of me I took some time and ate a small breakfast that consisted of a bagel thin with cheese, an apple, and a cup of joe.  Nothing that would upset my stomach on the ride.
     I jumped on the bike, set the Computrainer to IM Louisville and began the workout.  The first two hours went by rather quickly and I managed a 17 mph pace despite being ill the last couple of days.  The second half was a different story.  I started feeling the ride in my hamstrings and quads and my pace dropped to 15 mph.  It was about that time that my left aero bar became loose as well and it kept dropping.  So for the last hour and a half I rode out on the wide bars.
     My nutrition plan was flawless.  I set a timer on my watch to go off every 20 minutes and I alternated between my electrolyte drink (Cytomax) and Clif Shots and Bloks chased by water.  My total consumption averaged out at a little over 230 calories and hour.  I do believe I need to drink more fluids because I never felt a need to relieve myself and I started getting rather hot near the end of the ride.  The timing is correct, I just need to chase my fuel with more water than I did today.
     Coming off of the ride my legs did not feel wobbly, they just were tight.  With about 15 to 20 minutes left in the ride I dropped to the small ring and managed some easy fast cadence to loosen before the ride.  I think this helped a lot, and I only hope I remember to do this on race day. 
     Kayleigh joined me on the nice and easy 30 minute run around our neighborhood.  There were a few hills that I had to walk in order to keep my heart rate down, but all in all we maintained a pretty steady pace.  We were back at our door with a few minutes to spare but I was OK with calling it a day.  Along with some stretching inside, I think the short run helped loosen my legs up after the long ride.
     I still have a long ways to go; in 4 hours I was only 6 miles over the half way point on a course that doesn't have the same climbs as the St. George course, but as long as I stick with the Grip I can smell success.

Training:
Bike: 4 hours, 62 miles
Run: 30 min, 3 miles