Bike 1 hour: 1-2 zone/easy to moderate effort. Low effort--light on pedals. Comfortably high rpm. Include three sets of 10 pedal revolutions in a big gear from a standing/rolling start (short, hard effort). Recover 2-3 minutes between sets.
Run 35 minutes: heart rate in zone 1-2/easy to moderate effort. Don't force zone 2. Flat to gently rolling. Continually check form. Quick cadence.
Bike 90 minutes: warm-up well. Then ride 20 to 30 minutes non-stop in the heart rate 3 zone/medium effort on a mostly flat course. 85-95 rpm. Smooth pedaling. Aero position. If your fitness is good increase this to as much of 40 minutes in zone 3 (or 2X20 minutes, 5 minute recovery)
Run 40 minutes: with heart rate in zone 1-2. Flat to gently rolling. Continually check form. Quick cadence.
Run 50 minutes: tempo intervals. Warm up well. Then 3x 6 minutes. Build to zone 3 heart rate/medium effort. 2 minute recovery interval. Relaxed form! Listen to breathing. 10 minute warmup and 5-10 minute cool down.
///See my supporting documents for more explanation on how to use a heart rate monitor OR perceived effort to guide your intensity throughout this plan.
Bike 2-2.5 hours: rolling course with HR in zones 1-3/easy to medium effort. This can be 3 hours if your aerobic fitness is good.
Run 25 minutes: follow immediately with zone 1-2/easy to moderate effort run.