Warm-up 5-10 minutes on a stationary bike. Then complete 2 sets of strength maintenance (SM) weight lifting using the exercises listed under Comments below. The first set is light (12 reps with a load you could lift 15 times). The second set is heavy (3-5 reps with a load you could lift 6 times). Complete both sets of each exercise before moving to the next exercise. Cool down for 5 minutes by spinning in an easy gear/resistance at high rpm. For details see The Cyclist's Training Bible, chapter 12. CONSIDER TAKING TODAY AS AN OFF DAY IF YOU ARE VERY FATIGUED OR SORE FROM THE WEEKEND.
BT: Tempo intervals. On road or trainer. Do 4-5 x 6 minutes in the heart rate 3 zone (or RPE 3 or with a power meter at CP90) with 2 minute recoveries. Relax! Smooth pedaling. 80-90 rpm. Aero position.
Ride in heart rate 1-2 zones (or RPE 1-2 on 1-5 scale) gradually increasing the intensity as you warm up. Ride on a mostly flat course. The effort should be low. Pedal lightly with a comfortably high rpm.
BT: Hill Cruise Intervals. Warm-up for 20-30 minutes gradually building intensity. Then go to a moderate to steep hill (6-8% grade) and complete about 30 minutes of climbing. The climbs can each be from 4 to 6 minutes long. Do enough to equal about 30 minutes of climbing today. The recovery after each climb is the time it takes to descend (less than the duration of the preceeding climb). The effort for each climb should be HR zones 4-5a (RPE 4 on 1-5 scale or CP30 with a power meter). Stay seated on each climb using a gear that creates a cadence of 60-70 rpm.
Go for a very easy recovery spin on a mostly flat course (or indoor trainer if no flat course available) in the small chain ring. Heart rate zone 1 (RPE 1). Light on the pedals. Comfortably high rpm focusing on pedaling skills.
BT: Group ride. Ride how you feel today: If tired, sit in at heart rate 1-3 zones (RPE 1-3); if fresh, ride race efforts in all zones (RPE 1-5). Be smart.
BT: Ride as hilly a course as available to you, preferably one with long (6+ minute) climbs and varying grades. On the short climbs ride aggressively going into the 5 zone (5 RPE). On long climbs practice both seated and standing staying around the HR 4-5a zones (RPE 4). If you don't have a course that takes 2.5 hours, repeat sections of your hilly route.