Here it is:
Race specific brick – gear up
Do a brick with no more than a 1 hour ride. Try to do this in your full race set-up (clothing, wheels, nutrition, etc.) Warm up for 20 minutes, then ride for 30 minutes in Zone 3, and finish with 10 minutes in Zone 4. Transition to a 30 minute run. Focus on a high cadence for the first 15 minutes, and then run in Zone 3 for the last 15 minutes.