What next?

You've finished 4 weeks and now there are 9 weeks left.  Remember periodization is 3 weeks of increasing intensity and increasing duration.... and 1 week of reduction in those two....

Now we move more into the BUILD phase.... 

Here are my recommendations:

1. Start adding some hills into your run and bike...
2. Don't do more than one hill run and one hill bike per week....
3. Separate the hill workouts with either a swim or a heartrate training (reduce injury)

Example Hill workout:
1. Go to the course and bike ride the miller hill park hill....  (Make sure you warmup for 10 good
minutes on flat before you begin)

2. Ride the hill 3-5 times trying to keep your cadence at 50 rpm... (Tell me how you did and we can adjust individually)
3. Keep track of where you are in your gears (Front and Back)
4. Make sure you rest for a couple minutes between each hill ride.

You can do the same thing for your run.... Keep track of where you are in pace.

You are doing great!  Keep it up... This will get your legs stronger and ready for the actual race....

Enjoy your runs and bikes.....