Very easy spin in Zones 1 or less. If you feel like you are spinning too hard, then you most likely are. This is a very easy recovery ride.
Warm up well. Then ride a 30 minute time trial on flat course. Punch HR monitor 'lap' button 10 minutes into Time Trial. Average heart rate for last 20 minutes predicts Lactate threshold heart rate (LTHR). Look over your Start Up Document to where you need to put your threshold heart rate to establish your training zones. Finish the workout with easy spinning zones 1-2 only.
Ride primarily in Zone 1-2 today, with most of the time in Zone 1. Today is a recovery day, so keep it easy! Additional recovery aids include ice baths, good quality sleep, proper nutrition, and stretching. Try to get in atleast one of these aids in addition to the ride!
Warm up 30 minutes. During this warm up include 4 x 60 second accelerations to expected pace for your 2 minute efforts.
Then perform 4-6 x 2 minutes at Zone 5. If using power go specifically by 120-140% FTP. Use either a combination of HR and RPE(how you feel), or power, HR, and RPE. Very important you go by feel for these as your HR most likely will not reach it's max in 2 minutes! If you don't have power, try to pick a section of road or a short climb for these. Mark a point that you think you can hit every 2 minutes and equals a max effort for that time frame. Hit that point every time in 2 minutes and you are spot on!
If you have anything left after 6 of these, do one more maximal effort with whatever you have left. Today's workout is a maximal day, so leave nothing left.
Take a full 4 minutes rest between these efforts. This is extremely important, so do your best to take the entire break.
After the intervals, spin easy zones 1-2 for the remainder of time.
Ride Zones 1-2 mainly including 3-5 x 30 second accelerations within the workout. Take 2-3 minutes between these. These accelerations should be build ups to race pace(Zone 4).
Ride Zones 1-2 today. Get 50% or more of the time in Zone 2.
Warm up 20-30 minutes including 3-5 x 30 second race pace build ups. Take 2 minutes rest between each. Show up to the line 10 minutes before your start. Race smart!