4.5 hour ride - after 15' warm up with nice smooth spinning - then shift into a the big chain ring and into a gear that allows you to spin at about 65-70 RPMs. You will spin 4x10 minutes in this gear - HR should be mid-high Z2 - recovery will be 5' easy between sets - you will probably see HR drift into Z3 - keep the cadence up - this is where you build strength. Rest of time is using the aero bars and just spinning 90 RPMS
Race Day Speed
Off the bike, start out easy - get your bearings and pick up the pace gradually. After 10' you should be at the track. Run 1 mile at race effort. Take 1' recovery and then 4x400 at race effort, 30" rest on each and then finally 1 mile again with your goal to beat your first mile time. Make sure you cool down properly for 10-15'. This workout should take about 50-65 '.