VERY IMPORTANT - perform the FTP test on your race bike and maintain your best position for the entire 30 minute main block of the test. Make your numbers "real world". Bike racing is measured in time, not power. Power just allows us to train with accuracy. Make sure yours is accurate by do your FTP test in position. STAY in a seated position for the full 30 minutes of the main block of the test.
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Start with 26 minutes warm up - include 3 x 1 minute efforts with a cadence over 100rpm
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3 minutes recovery
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1 minute flat out - give it everything
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5 minutes recovery
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5 minutes flat out - give it everything
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10 minutes recovery
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***IN POSITION***
30 minutes hard racing effort - as hard as you can go
***IN POSITION***
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15 minutes recovery

15 minutes gradual warm up
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30 minutes zone 3
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5 minutes warm down

This session is used to work basic endurance
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5 minutes zone 1
5 minutes zone 2
5 minutes zone 1
5 minutes zone 2
5 minutes zone 1
5 minutes zone 2

15 minutes progressive warm up
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15 minutes sweet-spot
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5 minutes warm down

Back and lower body mobilisation routine.
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Peanut roller 30-60 seconds
Spinal Rotation 2 x 30-60 seconds
Hamstring Stretch 2 x 30-60 seconds each side
Hip Stretch 2 x 30-60 seconds each side
Glute Trigger 30-60 seconds
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See video link below for demonstrations

3 x Tasks.
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Task 1 = watch the video (link below) Today's video is all about what to take with you on a mountain bike ride.
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Task 2 = consider your own kit with regard to both your training and your target event. It is good practice to get into the habit of carrying your event equipment in training. Are you prepared for every eventuality?
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Task 3 = if you have not done so already compile a kit list of the equipment you will carry with you on your goal event and then put this kit together. If you have already completed this task previously then get your kit out and check that everything is still present and in working order.

15 minutes gradual warm up
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30 minutes zone 3
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5 minutes warm down