Doing a duathlon next sat, its 7k-30k-5k race, did a 3 hr ride last saturday not sure what to do over the weekend, not a type a race but might be the only race for me for the year due to work. ok to ride 3+hrs still or just do a short hard ride, haven`t raced in almost 2 years and been fairly consistent riding the training the past year/s but almost no outside riding longer than 4 hrs.
I would keep it short, and the intensity to just above race pace… no need for long rides between now and the race.