100 Easy Z1 choice, r10s
2x 100 Side Kicking drill, r10s
2x 300 FR steady Z2, r30s
3x 200 FR start easy then build up to Z3, r30s
5x 100 FR (25 Z4 Fast / 75 Z2 steady), r10s
Cool Down: 200 Choice - easy effort
View swim drill videos: http://www.enduranceworks.net/resources/swim-drill-videos/
10' Z1 small chainring in front, cadence 90+ rpm
30' Z2 with:
8 x 30" high speed spinning drill with moderate resistance (as fast as you can without bouncing in the saddle) and 30 sec easy in between.
3 x 60" single leg drill under moderate tension (cadence 60-70 rpm) each leg (alternate legs so total of 8). Focus on keeping heels flat and pedaling "circles" not "squares."
5' Z1 small chainring in front, cadence 90+ rpm
View video of drills here: http://www.enduranceworks.net/resources/cycling-drills/
Field test to set your training zones for the run.
Download and follow either Running Field Test #1 or #2 protocol at http://www.enduranceworks.net/resources/ to calculate your run training zones using heart rate, pace or perceived effort.
Your training zones may shift over time as you become more fit.
Z2. Change between Small Chain Ring (90+ rpm) and Big Chain Ring (70-80 rpm) every 4-5' while riding.
Perform "Swimming Field Test" at: http://enduranceworks.com/resources/field-tests/ to perform you test and calculate your swim pace training zones.
View swim drill videos: http://www.enduranceworks.com/resources/swim-drill-videos/
Z2. Nothing fancy. Keep it steady and comfortable.
10' Z1 to Z2. Include 6 x 15-20" fast spinning (easy gear at 100+ rpm without bouncing up and down in saddle) mixed in.
70' Z2 steady ride. Include 6 x 60" (seconds) Z3 standing mixed in.
10' Z1 at 90+ rpm
Practice nutrition and hydration as if in a race. Make a note of what you eat and drink during your ride.