Solid 45 minutes at RPE3. Middle 30 minutes on aero bars if you have them, but keep easy effort. Notice if the position is comfortable to hold and if you can output the same speed for the same effort as when out of the bars.
wu: 300 continuous. slowly increasing pace each 100
main: 20 x 50, odds at RPE 4, evens at RPE 9!
cd: 150 easy, hold form