Anybody around Saturday 9/6?

I think I'll head down to ILRA/Kensington

Here is the workout plan:

Bike: Strength
Race Specific Prep
140
Race simulation - start with a 20' warmup very easy. Then you are going to bike 40' at IM Pace (mid Z2) and 20' at 1/2 IM pace (high Z2)- and you are going to do this twice. Once again 40/20 - 2x. Go right into 2nd brick.  This means 18-20 MPH.

Run: Strength
Race Day Specific
40
Run 9k in Zone 1-2 before the ride. AFTER the ride you are going to run 9k at 3 different paces. 3k fast/3k faster/3k fastest! Let's see you crank it up!  First run will be about 9:30/Mile pace.  Second will be working from about 8:30 to 7:30 or so.  I hope I don't spew.