My first Sprint Tri is about a month away, and I'm still not locked in on some aspects of my training regimen.
1. The bike leg. This is my primary sport. It's a 13 mile ride. Here's my question: To train for speed on this leg, which is better? Shorter more intense sessions (i.e. a 45 - 60 min. hard spin class) or lmore miles (25-30) at lower speeds on the road? In all cases trying to keep cadence around 90. Right now I'm riding for about 45 minutes, at about mid level intensity.