I have my first biathlon in 3 weeks ( 3 mile run, 20 mile bike, 3 mile run). I've been riding throughout the winter (mostly commutes), but only started runing in the last couple of weeks (not more than 3 miles at a time).
With the limited time I have left I'm not sure how to train for running and biking. How do you determine what intensity to crank out to be ready for the next phase? Any other pointers?