- Time: 3h 00m
- 3:00 ride on a flat to rolling course. Keep HR in Zone 1-2.
- 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.
- Go right into run brick.
- Time: 30m
- Off the bike, run with heart rate in zone 1-2. Don't force zone 2. Flat to gently rolling. Continually check form. Quick cadence (88+ rpm). Flat footstrike with weight on ball of foot (not toes). Foot paws back just before footstrike.
Day 49
BIKE
RUN