Do an easy mountain bike ride or ride in zones 1-2 on your trainer.
Long tempo. Ride 50-60 minutes steady in the heart rate 3-5a zones. Non-stop. Flat course. Aero position. Smooth pedaling. 85-100 rpm. Breathe easily.
Warm up 20-30 minutes. Then ride 2 hours steady at 20 beats per minute below your 5a zone (LTHR). Observe power at this effort if you have a power meter.
Very easy recovery spin on a flat course. Best on road bike. Small chain ring only.
Group ride. Treat parts of this as a race. Ride aggressively. Experiment with race strategies and test yourself.
Ride in 1-2 zone on a flat to rolling course. How you distribute the time by zone depends on how you feel. But keep it on the easy side. Don't exceed zone 2 for more than a few seconds at a time. 80-90 rpm. This is intended to be a recovery and aerobic maintenance ride.
On race bike set-up, do 7-10 x 8-12 second, max- effort sprints (3-minute recoveries). Good warm-up and cool down. Otherwise heart rate zones 1-2.