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!
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 Try to find long steady climbs ranging from 10-60 minutes today. Get as much climbing in as you can. Challenge yourself.
Ride Zones 1-2 today. Get 50% or more of the time in Zone 2.
Ride 20-30 minutes easy warmup. Follow this with 4 x 6 minute Zone 4 intervals. Within each interval switch between an easy gear(80-90 rpm) for 60 seconds to a hard gear(60-70 rom) for 30 seconds(repeat this for the entire 6 minute interval). Take 2 minutes rest between intervals. Finish off with easy spinning Zones 1-2.
Ride primarily in Zone 1-2 today, with most of the time in Zone 1. Today is a recovery day, so keep it easy!