Brick

Turbo;
Warm up 10mins 90rpm
Set - 4 x 9min on 5min recovery at approx. race pace.

Run off bike 8km easy aerobic

Today I tried a new session on the turbo as advocated by Gordo. He likes to do 3min at 60rpm, then 3min out of the saddle then 3min at 90rpm (in the saddle).
Found this session really good as I don't do too much work out of the saddle but do when it comes to the race.
So this was very specific and mentally the time went really quickly as I only thought about the 3min blocks and not 9min.
Some interesting things about the heart rate -
1. Out of the saddle results in the higher heart rates
2. Block one and two were at 250W block 3 at 245W and block 4 was broken into - 3min x 250W x 240W x 240W. Just a few watts less on standing resulted in a much smaller peak. As Ironman has a lot to do with minimising carbohydrate use (high heart rate) it's sensible to bear this in mind when out of the saddle.
3. The change from standing to high cadence sitting results in a spike - in a race it may be best to build the cadence gradually and change to an easier gear initially.

Run felt comfortable - tried to stay under 5min/km. Had a few crazy biomechanical issues that need to work on.