Dragon Tour June 2016 - Suggested Training Plans

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Ladies and Gents

A good friend of mine has entered the three day Dragon Tour this June:

Day One 102km
Day Two 96km
Day Three Gran Fondo 230km

He is a fit guy in his in forties, has done some cycling and Tri's, but of late, much more open water swimming and running events.

He has asked for suggestions for decent training plans for this forthcoming event. After 30+ years of riding events I am very much stuck in my own way of preparing and don't use such plans ("Old Git" alert).

If anybody has suggestions here, I will pass onto my friend (with best wishes to him for Day Three!).

Many thanks.
 
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