WU 10 mins. Trainer hills. Shift up-down thru gears to simulate hills for 20 mins. 1-3 minutes each gear. Seated. hr#4 'hills' @ 70-80rpm. Otherwise, 1-2 heart rate zones 90 rpm. 20 mins of the following 4x(3x30 secs hills) with each 30s becoming increasingly harder (add resistance / go up a gear) whilst trying to hold your cadence of 100rpm. The straight into 2x 30 secs single leg on each leg. 90 secs easy between sets. CD 5 mins easy then stretch your legs
BT: Warm-up well. Then ride 30 minutes non-stop in the heart rate 3 zone on a mostly flat course. 85-95 rpm. Smooth pedaling.
Late in day, spin easily on trainer or rollers. Light resistance. Heart rate in very low range of 1 zone. Can do 20-30 minutes more.
15=20 reps on each exercise, starting with 1 set and building to 2. keep kettle bells or dumbbells light and maintain good form
Ride primarily at 1-2 zones on a rolling course. Mostly in saddle on hills to build & maintain hip strength. Small and big chain rings.
Very easy recovery spin on a flat course. Best on road bike. Small chain ring only.