Long story short - tapered for 70.3 WA on Sunday just gone. Early fri morn I had gastro for several hours and proceeded to empty myself till I was dry reaching nothing at all. Friday day I just rested. Saturday did 30min bike to see if I could go alright on the Sunday. Felt meh.

Sunday race 600m swim - shark saw to it we all got out.
Bike- I got about 1hr30 in before I died in the ass. I tried as hard as I could but I was losing power. Came in at 2:29 which was an easy 15 watts atleast off the pace. I knew things weren't right so I dug deep for the bike only.

Run- was none. I walked. I was drilled. Didn't care.

Now I'm fitter than that shit so I'm hoping that was caused by the after effects of gastro.

Trying to get back into it, tue ride felt a bit better but since then I'm struggling. An easy run is killing me. Can't hold bike power. Im not even trying to do too much.
I figured a shitty race where I walked I would bounce back quick from despite pushing hard for a feeble bike time.
Do even the crappy races take that long to recover from?