Bike 5 hours as follows:
Miles 0-40 - are just easy top of Z1.
Then 1 hour Big Ring at 75 RPMS
30' standing in the BIG RING
30' easy spinning at 90 RPMS.
Last hour or so is in the aero bars - spinning a comfortable cadence, HR spot on, and drinking and fueling up - just like on race day.
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 15-25 minutes.
WU: 300 yds of different strokes.
MS: 5x300 Z1 (easy) - except laps 4, 8, 12 are fast. RI: 45".
10x 100 on 20" rest. 25 hard, 75 cruise.