For this workout you should work on getting comfortable on your bike. Please pick a course that you know well so that your concentration can be on how you feel on the bike. It is very important to work out any comfort concerns now so that your training and your event will turn out much better.
Starting from your hardest gear (smallest in the back and largest in the front) ride for 10 seconds in each gear before shifting up with your rear gears. Once you have completed 5 shifts in the back, shift into your middle gear in the front and then continue to climb up your gears in the back. Once you reach your easiest gear do the same thing in reverse (Shifting into a harder gear every 10 seconds). When you complete the entire shift ramp up and down, rest for 5 minutes and repeat 2 more times.
Your choice of crosstraining/easy ride.
Start the ride off with your chain on the small ring in the front (if you have a double chainring) or your middle chainring if you have a triple. Ride in the middle of your gears in the back, this gear should feel fairly easy to pedal.
Stay in an easy gear through this workout, concentration is on a smooth pedal stroke at an rpm range above 90.
This workout will improve your pedaling skills while flushing out soreness in your muscles.
Ride several 1-2 minute climbs of varying grades. Shift to a higher gear than you would normally use for any given climb. Cadence is 50-60 rpm. Seated. Heart rate max is 5a zone (PES 6).
PES 1-3 on a rolling course. Try to stay seated on climbs to work on hip-extenders strength.
At 90+ rpm, ride on a rolling course keeping your effort between zone 2-3 (PES 2-5).