3.5 hour ride as follows: 30' easy spinning - then 5x10' Big Gear @65-75 RPMS - with 2' recovery. Then another 30' easy spinning. Then 2x25' aero position at race effort @ 90 RPMS. The last 30' of the ride are very easy, just spin to get the legs loose.
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.