BT: 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). Once you get home, log into your training peaks account. Go to your my settings, training zones tab, enter your threshold HR, and select Joe Friel's training zones for cycling. Your HR training zones are now set for the entire training program. Nice job!
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 eas recovery ride.
Ride easy for most of the time. Within the workout include 4 x 90 second Zone 4-5 intervals. Build into these slowly. Take 3 minutes recovery between each. Finish the workout with easy spinning zones 1-2 only.
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 1-3 off road. During this ride focus on "flowing" through the trails. Look ahead and into the trail, brake before/after and not into the turns, and think/plan ahead.
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!
Ride easy for 15 minutes. Then do 2 all out TT's on a mountain bike course similar to a race course you would find at your next race that takes about 20 minutes to complete. Take 10 minutes rest between each TT. Try to make your second TT faster then your previous ones (i.e. 2nd faster then the first). Finish the workout with easy spinning Zones 1-2.