First off, core work is not useless muscles! When you are aero, you are using your core to hold the position... when you run, you use your core. Nothing useless about that work :)

Wait for the skin to be pretty healed before you get in the pool -- chlorine is BAD for new and rebuilding skin, and most public pools don't want open wounds in them anyways. Once you are mostly healed up, look into the waterproof bandage covers for the worst spots that are less healed.

Biking can be a good way to get back out and get some movement in without pounding on your bruised areas (included any internal bruising stuff), but will depend on what really hurts you.

The best thing to do will be to listen to your body. Try a ride, try a run. And I mean go around the block. See how you feel after it (not just during) to see really how the experience was for your body. And then listen to it... your body will be your best guide for this.

Hey guys:

Thanks so much for these pointers. I've never taken a beating like this from a race before, so it helps to have some folks give some directions!

Thanks again!