Run easy to steady - as your legs feel, but don't exceed steady. Anywhere in the range below is good. :-)

200 Warmup, build from easy to steady
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DRILL SETS - all have 10-15s rest
4 x 25 Six beat switch
4 x 25 fingertip drag
4 x 25 catch up drill
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4 x 25 build easy to hard within each 25, 15s rest
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10 x 50 hard to very hard, 30s rest
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200 pull easy, focus on body alignment and early vertical forearm - alternate by 50 your focus.
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12 x 25 very hard, 30s rest
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200 cool down

*This bike isn't about working hard. It is about pedaling efficiency.

In this workout, you aren't trying to push big watts - your focus is on the high cadence - at least 100 rpms for these sets. So if your power is a little under the range - I don't care as long as the cadence is CRANKING. Definitely do not exceed the top of the power range here.

See workout details in the structured workout section.

WARM UP
Light cardio warm up, such as walk/jog or core work. Dynamic stretches.
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MAIN
Take the first 10-15 minutes to warm up easy into the run. (as you need). Then, run at a steady, zone 2 effort.
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In the final 5 minutes, do 6 x 20 second strides*, with 30 second easy jogs between.

WARM UP
300 easy done as: 50 swim, 50 kickboard, 50 swim, 50 kickboard
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DRILLS
- Front balance: 4 x 25, 15 seconds rest between each set
- 100 free (focusing on proper body alignment), 10s rest
- Side balance: 4 x 25, alternating right and left, 10 seconds rest
- 100 free (focusing on engaged core to support the rotation)
- Front balance: 2 x 50, 15 seconds rest
- 100 free, 10s rest
- Side balance: 4 x 25, alternating right and left, 5 seconds rest
- 100 free, 10s rest
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MAIN SET
2 x 400, steady, with 15 sec rest
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DRILL DESCRIPTIONS--------------->

FRONT BALANCE - how to
https://www.youtube.com/watch?v=exLISmSusZw&list=PLo5nYbOHNzyvevZ2Vi-Az-_qilCNn-D-V&index=16&t=210s


SIDE BALANCE DRILL - how to
https://www.youtube.com/watch?v=RRJmTzBZ7u8&list=PLo5nYbOHNzyvevZ2Vi-Az-_qilCNn-D-V&index=17&t=101s

Do this workout as a circuit, either
1) 10-30 repetitions, or
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2) spending 50-55 seconds per exercise
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With either option, take 5-10 seconds to switch exercises.
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After you have done each exercise once, you will have completed 1 round. You will complete a total of 1 to 3 rounds - depending on where your current fitness is.
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The level you choose depends upon your ability to complete the repetitions with perfect form. Do not compromise form for quantitity.
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*The number of repetitions is based upon your fitness and your ability to maintain perfect form for the duration. It is better to do less repetitions with perfect form, than more with improper form.

BICYCLE CRUNCHES
Notes: How to video: http://www.youtube.com/watch?v=9FGilxCbdz8&feature=relmfu
You may do the modified or the full version. Just make sure you have PERFECT form.
It is important to keep your back flat against the ground, and imagine that you are trying to touch your shoulder (even though it won't reach) to your knee - do not lead with your elbow, as that may cause you to pull on your neck with your hands.

HAMSTRING CURLS ON STABILITY BALL
Notes: With your back on the ground, place your feet, with knees bent on the top of a swiss ball. You will be in a high bridge position. Be careful to avoid loading too much weight into our neck. YOu should be on your shoulders when you are in high bridge.
Roll the ball in and out by alternately straightening and bending your knees. You should feel the hamstrings working to do this exercise. Keep your abs tight to hold the bridge pose.
Video: http://www.youtube.com/watch?v=oAYtwM95-ug

PLANK
Notes: Hold each plan for 30-60 seconds - whatever you an hold while maintain PERFECT form. it is likely you may only be able to hold about 30 seconds when you try this the first time. But, you will be up to 60 seconds in no time.
How to video: http://www.youtube.com/watch?v=MvaL9EfAO4M

CLAMSHELLS
Notes: If you don't have an exercise band, you can do these without any added resistance.
How to video:https://www.youtube.com/watch?v=wDJKAczVXP0

BALL PASS
https://www.youtube.com/watch?v=F34WcOpyKfU

PICKUP AND REACH
https://www.youtube.com/watch?v=HHsOcHb_IFI

SINGLE LEG SQUATS
https://www.youtube.com/watch?v=9_Ca2YRRdtE

PUSHUPS
Notes: You can do these with legs extended on knees on the ground - whichever position allows you to have good form, with a straight back

QUADRUPED SIDE LEG RAISE
Notes: How to: http://www.youtube.com/watch?v=4w4hsDJY5ks&feature=relmfu

This ride is mostly a steady endurance ride. However, it begins with some max intensity, sprint intervals, which have been shown to improve aerobic performance, as well as TT and time to exhaustion.

The goal is to really really punch those 30 second segments (and yes, the rest is supposed to be that long ;-)).

Outside of that, treat this like any typical steady endurance ride.

Easy to steady run as you feel, off the bike.
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Concentrate on light steps, proud chest, proper landing. Take the time to find your rhythm. Think about quick turnover (cadence).

200 warm up, easy, 15s rest
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8 x 200 @ steady, 15s rest.
Keep the 100 split within and across the sets. Steady Eddy.
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200, 15s rest, easy cool down

Take the first 10 minutes to warm up easy.

For the remaining duration, move into a zone 2/steady effort and work on building from the bottom to the top of this range throughout the duration.

Keep this on the easier side of steady today so you can feel refreshed for tomorrow's track/speed run.