- Time: 3h 00m
- 3:00 ride on a flat to rolling course. Keep HR in Zone 1-2. Go right into the run brick.
- FLEX TIME RIDE - meaning you can ride UP TO 3:00- if you want to ride 1:00 you can. It's up to how you feel.
- Time: 30m
- IMMEDIATELY after the bike, on soft surface, run in heart rate zone 1/2 only. Check cadence several times (21 plus right foot strikes in 15 seconds).
Day 21
BIKE
RUN