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Hi-Tec Adventure Race Series Program
Day 049 - Off road ride and run
WU + Stretch. Mountain bike: 1 hour, 30 min. w/ 3 climbs of 3 min. each. Run: 30 min. easy. 
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WARM UP and STRETCH
MOUNTAIN BIKE: One hour, 30 minutes. Do at least 3 long climbs of 3 minutes each within this ride. Stay relaxed on the climbs. Increase your effort level over the length of the climb starting each at PE 7 and finishing each at PE 9.
RUN: 30 minutes at PE 6.
Practice your transition. Keep it simple. Bring water and food with you on each workout and practice taking it in.
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