This can be done outside or on the trainer. Really easy pedaling in Z1 HR. Z2 max. Just getting the legs spun out as part of an easier week or pre-race preparation.
Easy warm up.
During the first hour:
5 x 1 min high cadence (110+ rpm), 1 minute Rest in Between.
Then do 3 x 3 min at Power Zone 4 with 5 min rest in between.
Then do 2 x 30 seconds all out pace, Power Zone 5/6
And finally one more set of 5 x 1 min high cadence (110+ rpm) with 1 minute rest.
Then, roll to a steady climb to start a 20 minute all out effort. Pace yourself well by not going too hard in the first few minutes of the effort and trying to empty the tank by the end of the 20 minutes. You can gauge power and heart rate based off your current zone 4s but most importantly you should be gauging your perceived effort as all out for that timeframe.
Finish your ride with a nice easy spin down and remember to drink well and eat throughout the whole ride.
EASY, EASY, EASY. This is a run specific to your cross racing. Do not worry about distance. Walk at least 5 minutes of the total time. This can be as simple as going around the block 2 or 3 times.
Here is a good ride to do on the road or on a trainer.
10-15 warm up. Zone 1-2
Then do 2 sets of these. Alternate between being seated and being out of the saddle.
40 seconds ON all out. Max Zone.
20 seconds OFF Recovery Zone 1, Super Easy.
10 minutes rest in between sets.
Finish the ride spinning easy the last 10-15 min
Nice warm up at comfortable cadence and speed for Z1-Z2. Then do 5 sets of 1 minutes 110+ RPM with 1 minute regular cadence in between. Ride in Z1-Z2 for 10-15 minutes. Repeat the 5 sets of 1 minutes high cadence 1 minute rest. Cool Down.
Concentrate on being smooth throughout your race. Look through the turns and let your body follow your eyes. Stay on top of your gearing in and out of corners so you can maintain speed. And remember that technique is more important than raw speed at any given point in a cross race.
Throughout the ride today, use the big chain ring and a gear that allows only about 50-60 rpm. Staying seated, drive pedal down at max effort for 12-15 revolutions of cranks (count only 1 leg). Start a new one every 5-8 minutes. These efforts are short enough where you should not see your HR spike much out of Zone 3. The rest of the ride should be HR Z2 and normal pedaling cadence.