BIKE: WarmUp 10 min of easy pedaling. 5x [:20 pedal as fast as you can. Easy pedal for :40]. Then practice shifting gears by pedaling for 10 minutes straight and shift gears every :30. Finish with 5min of easy pedaling
RUN WORKOUT: WarmUp 5 minutes easy jog. Stretch the front of your legs, the back of your legs, and your calves. Main Set: Repeat this entire sequence 4x. [Choose a line on the ground to jump over or a curb to jump onto 20x with the Right foot only. Repeat with the left foot. Jog for 3 minutes] Finish with 5 minutes of steady jogging.
TRANSITION PRACTICE: Transition is where you will store all of your equipment during the race. What equipment will you need?* How will you set up your transition area?^ Set up a mock transition area that includes a 200m run and 600m bike. Quickly go from run>bike>run>bike>run. How fast can you do this sequence? Don't forget to set up a mount/dismount line. Repeat 3-5x
BIKE / RUN WORKOUT: Easy run for 6 minutes. Then bike for 15 minutes . Finish with an easy run for 6 minutes. The goal is to just work through the transition and understand what it feels like when your legs go from run to bike to run.
BIKE: Today is about Turning corners. Warm-up 10-15 minutes of easy riding. Have an adult or friend (or both) go with you to an empty parking lot and practice going around turns both slowly and going faster. Avoid gravel or other debris that may cause you to fall. What do you think about when going into a corner? Can you pedal through the turn or do you need to stop pedaling? Do you look up through the corner or do you look at the front tire? Finish with 10-15minutes of steady riding.
Today is a fun day. Do anything but run and bike. You can go play basketball, soccer, swim or anything else that is FUN. Just stay active!