-Start in big ring, easiest gear. Spend ~30' gradually working your way up to the hardest you can handle riding 30' in, not worrying about cadence.
-Leaving it in big ring, hardest possible gear, do 10 x (30" grind, 30" all out, 30" grind, 30" stand) into 5' grind in big ring, hardest gear you can handle.
-10' easy small ring spin.
-Do 5 x (30" grind, 30" all out, 30" grind, 30" stand) into 10' grind in big ring, hardest gear you can handle.
-Gradually work your back to your easiest gear by 1' for cool-down.
*Grind means sitting back on saddle, turning pedals over, not worrying about cadence, which should be around 60 or so.
Comments and Definitions
Kick (Regular) - Kickboard Kick or Kick on Back with hands over head, fingers locked.
WU: 300 swim, 100 kick
MS: 5x (300 at T-pace minus 3 seconds, 100 drill, 100 fast, 50 non-free)
CD: 100 ez