Phil, well done on the swimming progress - that's a big chunk off over 3.8k!
Re wetsuit removal, I have found lube on elbows and forearms of both me and the outside of the wettie seems to help, though getting my legs out is still a bit of a wrestle.
DaylightR, I think your plan looks about right. If it was me, though, I would really want more confidence going into the run, so would probably try to build from a tiny amount as soon as I could run again. For example, if I could do 1 minute today without making it worse (either at the time or later), I would try 2 mins tomorrow, 4 on Saturday and 10 on Sunday. If it was still improving after that, 20 mins on Tuesday and 30 on Thursday would make me pretty happy about the big day. Obviously the deal is that you back off if it seems to be stirring things up. That sort of approach worked for me when my patella tendinitis was beginning to settle down. I don't think it's too risky as long as you are prepared to stop, and you carefully evaluate how your knee responds.
Slotwin, I agree with others re comments on water, you've got plenty of other things to worry about, and your mouth will settle down quickly. Thanks for comments earlier - Zell am See was fantastic, and the race has got me in great spirits for Wales!
SS Phil, I use Vredestein Fortezza Tricomp, and have done for several years with few problems (they are 23s). I managed to melt my (carbon) front wheel rim last week by overheating it with poor braking technique down a steep descent in Austria. The wheel's a write-off, but the tyre seems fine!
On race day I take 2 or three inner tubes and 3 x CO2, but no longer bother with chain stuff as I just can't see myself breaking the chain or being able to deal with it in the heat of the moment. I'm small, though, so it could be more of a risk for the more powerful of you.
I'm now back in taper mode after the 70.3 championships yesterday - beautiful course, very hot, and a tough day, but a great experience all round. I think 2 weeks should be enough time to be fully recovered. Just enjoying a beer at the airport...
Interesting thoughts on bike nutrition, Slim. I've found that sticking to the 1g carbohydrate/kg body weight per hour works reasonably well in getting me to the run feeling reasonable. For me that's a powerbar plus a bottle of energy drink every 80 mins or so. Then I just have what I can stomach on the run, which seems to be mainly coke!