Foam roll or dynamic stretching before you get on the bike. After a 30 min at high cadence w/ spin-ups to your VO2. Main Set: Complete 3 X 4 minute intervals. During this 4 minutes, enter a high-intensity zone for 15 sec out of the saddle like you're sprinting out of a turn. Return to the saddle and power down in Zone 3 for 15 seconds as if you're chasing on a straight away. Repeat this for 4 minutes with 3 min Z 1-2 between sets. 30 min cool down to finish!
After a 20+ min warm up in Power/Heart Rate Zone 1/2, complete 6 sprints. Start each sprint from a near standstill in a hard gear: 53x15 or 46x11. For 20 seconds, work to get the gear turning over to 75+ rpm. Spin easy for 2 minutes between efforts. Cool down.
Freestyle cruise, with freedom to choose terrain, bike, and intensity. If you would prefer to spend the day on the mountain bike, go ahead! Have fun and use this as an opportunity to remind yourself why you love to ride.
Head to a local park & create your own 3-5 min cross course!
Steady, consistent cruise with nothing too hard. Maintain 'all-day' output throughout the ride. Final 15 minutes should be very easy for a cool down.
Roll each muscle group for 8-10 rolls (back and forth = one roll)
Look at the link to the photos in the article. They are good standard foam rolling exercises. I want you to roll the quads and calves independantly (photos show at the same time.)