Race Specific Prep Brick
After 15' wu, ride a rolling course, sprint the uphills and on the flat section go into your race pace effort (RPE 8/9). Go right into the run brick
Race Day Specific
Off the bike, start out easy - get your bearings and pick up the pace gradually. After 10' you should be at race pace - remember to hydrate and run even paced. Try to run race pace for at least 25-35 minutes.
Race Start Speed
MS: 4x200 no warm up on 3:30. Then 500 at race pace. Rest 1' then 6x200 at race pace with 30" rest.