120' ride on a rolling course. Keep HR in Zone 1-2. Insert aero position majority of ride after warm up if you have aero bars on.
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.