Use a combination of rolling on the foam roller and stretching to work out your hot spots. Scroll down to the bottom of this Stability Exercises for Cyclists: http://lwcoaching.com/stability-exercises-for-cyclists/ page to see a photo of a foam roller and how to use it.
Very easy ride. Keep the pace mellow. Stop for a rest if you need. Do not count rest time towards the 30 minute ride time total. Choose a flat course if possible.
Today read through this Training Intensity Guidelines Doc: http://lwcoaching.com/?p=132. Follow the training intensity guidelines during every workout to ensure you are riding at the correct intensity.
Do the recommended exercises and repeats at this link Stability Exercises for Cyclists: http://lwcoaching.com/?p=70. If you are crunched for time today split this up into 2 or 3 ten minute sessions where you can fit them into your day. Any little bit you get done will be great for your body.
Ride off-road at an easy pace during this entire ride. Continually scan up and down the trail with your vision but spend most of the time with it six seconds ahead on the trail. Count the seconds it takes for a tree that is in your focal point to pass your front wheel to test your timing.
Do yoga with a focus on stretching.
Mellow, easy relaxed ride off-road. Non technical trail.
Steady walk. Easy pace.