Mountain Ride - KEY WORKOUT
6 hour ride in the hills (or mtns if you have them). Let terrain and strength/endurance dictate pace and effort levels on hills. Practice steady hydration and nutrition throughout, keep stopping to a minimum (bathroom & food refills only).
Warm up easy 10 minutes. Run 15' on a flat course or treadmill after bike workout. 10 minutes jog (or walking--yes, even walking). Keep HR in Zone 1-2. Stretch when done and add in Core 1, 2 or 3.