Today is an easy ride. Do not over do it! Tomorrow will be tough, and this ride will make sure you are prepared for the hard ride tomorrow. RPE for this ride should be a 3-4 out of 10(see attachment with start up for basics on RPE).
BT: Warm up with 20 minutes of easy to moderate spinning. 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). Follow the instructions in the attachment that came with your program purchase for details on what to do with this number.
Ride Zones 1-2 only today. Within the ride include 20 minutes of one legged work, where one leg does 90% of the work while the other leg "loafs". While perfoming this drill, attempt to push your toes to the front of your shoe at the top of the pedal stroke, and scrape dirt off your shoes at the bottom of the pedal stroke. Attempt to eliminate all dead spots and become more efficient!
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 1-3 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 well with 20-30 minutes of spinning and 3-4 x 60-90 second accelerations to Zones 4-5. Follow this with 1 x 20 minute intervals building up to Zones 3-4. Within the 20 min interval criss cross from Zone 3 to Zone 4 every 2 minutes(i.e. start the interval aiming for zone 3 and hold for 2 minutes, then switch to aiming for zone 4 for two minutes, repeat throughout the entire 20 minute interval). Finish off with easy spinning in Zone 1 only.
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.