Race Specific Prep
After 15' wu, ride a rolling course, sprint the uphills and on the flat section go into your race pace effort. Go right into the run brick.
Race Day Specific BRICK
BEFORE the bike, run for 45' Z2.
AFTER 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.