1 hr w/ 3x20 second tabata intervals w/ 10 seconds rest between intervals Each 20 second interval should be full gas with 10 seconds zn.1 rest between each 20 second interval. These intervals are designed to teach you to go hard repeatedly whether you're ready or not. These are pretty tough, but will make race day that much less difficult.
1 hr easy ride on the cross bike w/ 3x uphill dismount sprints w/ 3 minutes rest between sprints. Make sure you get a good warm-up prior to starting the sprints. When you're ready to start your sprint efforts, find a 50-100 meter long hill that's grass or dirt. Roll into the hill for your first effort, dismount from your bike (focus on doing this smoothly and without scrubbing off as much speed as possible), shoulder your bike and sprint for the duration of the 50-100 meter hill, once at the top focus on a smooth remount of the bike take a few hard strokes once on the bike to get up to speed then easily roll back down the hill. Spin around for about 3 minutes then start the next sprint.
1 hr @ zn.2 w/ 1x10min @ Zn.3 w/ 2x15 second micro bursts. Shoot to do 2 micro bursts during your interval, one at the end of every 5 minutes during the interval. Shoot to be in the mid zn.3 area for the duration of the interval (aside from the micro bursts which should be zn.4-5+).
1 hr easy spin (active recovery). This ride is geared at promoting blood flow and speeding up recovery. Try not to do anything that you will really have to recover from on these types of rides.
1.5 hrs zn.2 w/ 3 run ups. One run up would consist of riding at race pace into the bottom of a set of stairs or hill that you can run up. As you approach the stairs or hill, dismount and shoulder your bike and run up the stairs or hill unshouldering and remounting your bike over the top. Loop back around for 30 seconds to 1 minute and do it again until you complete the specified number of run ups.
If racing today, forego prescribed workout and just race. Get a good warm up by getting to the race early and getting in a 20-30 min spin with 2-3 15 second sprints w/ 5 min recovery prior to your race.
If racing tomorrow, go for a shorter 1-1.5hr spin w/ 3-5 15 second warm up sprints w/ 5 minutes recovery between sprints.
Feel free to go race if you'd like, but if not go ahead and do the following:
1.5 hrs zn.2. Try to avoid going beyond or below zn.2 when possible. This ride is designed to help you build aerobic efficency. If you are using a heart rate monitor, you may see your heart rate increase a bit into the zn.3 area after an hour or two for the same perceived effort. This is ok, continue riding at the same perceived effort.
1 hr w/ 2 sets of 3x20 second tabata intervals w/ 10 seconds rest between interval and 10 minutes rest between each set. Each 20 second interval should be full gas with 10 seconds zn.1 rest between each 20 second interval. These intervals are designed to teach you to go hard repeatedly whether you're ready or not. These are pretty tough, but will make race day that much less difficult.