Bike 3: Ride for 45:00 at an easy effort (both cadence and resistance). Leaving the resistance the same, do 4 x :30 fast spinning spread out through the ride. Like strides during a run.
Run 2: Early to mid week. 60:00 flat progression on treadmill. Start at normal easy pace and go .1MPH faster each 2:00. Go as long as you can* using this protocol and then slow back down to normal easy pace for the remainder of time, if any.