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.
.
Start with 26 minutes warm up - include 3 x 1 minute efforts with a cadence over 100rpm
.
3 minutes recovery
.
1 minute flat out - give it everything
.
5 minutes recovery
.
5 minutes flat out - give it everything
.
10 minutes recovery
.
***IN POSITION***
30 minutes hard racing effort - as hard as you can go
***IN POSITION***
.
15 minutes recovery

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

This session is used to work basic endurance
.
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
.
15 minutes sweet-spot
.
5 minutes warm down

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

We are going out in the dirt, mud, slop or snow today! What? You thought this was going to start easy? You know you've entered the Marji Gesick100 right? OK, no excuses then! Get out, get it done. It might be grim but you'll thank yourself come race day.
.
On your competition bike (or something very similar) set as you will use it on race day and carrying everything you'll be carrying on race day.
.
You'll be riding a mix of road and easy trails, no need to go super-technical today but do stretch yourself a little with he terrain if the weather doesn't do that for you.
.
warm up for 5 minutes
.
main block in zone 2 for the most part
.
warm down for 5 minutes

Base strength routine.
. 
Warm up for at least 10 minutes with light aerobic work (run, cycle, row, etc)
.
Goblet Squat 1 set x 5-6 reps to start
Increasing reps initially as you become stronger, before lower reps and increasing weight. Repeat cycle as strength increases (watch video for best explanation)
.
Lateral Squat 1 set x 5-6 reps to start
Increasing reps initially as you become stronger, before lower reps and increasing weight. Repeat cycle as strength increases (watch video for best explanation)
.
Romanian Deadlift 1 set x 5-6 reps to start
Increasing reps initially as you become stronger, before lower reps and increasing weight. Repeat cycle as strength increases (watch video for best explanation)
.
Front Plank 30-60 seconds 
.
Side Plank 20-30 seconds working up to 2 minutes as you become stronger)
.
Warm down for at least 5 minutes with light aerobic work (run, cycle, row, etc) 
.
See video link below for demonstrations