IM early base - KEY WORKOUT
Warm up 15 minutes, on rolling-hilly course. Slide back on seat, spin at 75+ rpms in small ring, holding arm rests or drops (not aero bars). Smooth pedal stroke all the way around. On flats/downhills, use larger big ring, in aero position, 70+ rpms.
Warm up easy 5 minutes. Run 10' on a flat course or treadmill after bike workout. 5 minutes jog (or walking--yes, even walking). Keep HR in Zone 1-2. Stretch when done and add in Core 1, 2 or 3.