Try for a solid 1 - 1.5 hour ride today. Keep cadence high, at 85 - 95 rpm. Power should not exceed Zone 2 today.
It's OK if power or hits tempo on the occasional hill, but keep the ride focused on building endurance. Cool down with easy pedaling.
MS: Today is an Active Recovery day targeting ONLY Zone 1. Focus on relaxing on the bike and enjoying the ride. If you have to climb some hills try to use easier gear and spin easy. Today is about recovery, so go for easy spin!
Warm up well for 20 -30 min. Then do 5 x's 30 seconds intervals at high cadence. Not worrying about power so much. 3 minutes in between each interval. Cadence needs to be higher than 100 rpm.
Ride easy 5 mins and then do one 3 -5 min effort right at your estimated 20 min power effort - this is not totall killer just a good solid effort to prep you for tomorrow.
Warm-up: 10- 15 minutes adding 3 x 1 minute fast pedaling (100+ rpm), with 1 minute in between. Then 5 minutes VERY easy.
3 - 5 mins effort to open up your legs for the 20 min effort. THIS IS NOT AN ALL OUT EFFORT. Just enough to get you ready for the 20 minute test.
Easy riding for 5 -10 minutes.
20 Min Power Test
Find a fairly flat section of road without traffic lights or stop signs. Do not start out too hard! You want to set a pace that you can realistically hold for 20 minutes. The first 2 - 3 minutes should not feel that hard. The fatigue will start to set in after the first 5 minutes. Try to hold it for the entire 20 minutes. Really push yourself - those last 5 mins should hurt. No Drafting!
finish with a 10 - 15 minute easy spin
Or ride up to 2.5 hours today in zone 2 for a solid little training day.
Just ride easy and do not push it. Keep cadence high, at 85 - 95 rpm. Intensity should not exceed your tempo zone.
WU:Get in 15 minutes warming up and let the legs spin.
MS: Do 4x10 minute Cruise intervals
These should be done at 90% effort or low level 4. 5 minutes rest between each.
3 x 2 minutes Vo2 Max Efforts with 2 mins rest between each.
The rest of your riding is just easy in zone 2 and 3.
CD: Easy 15minutes.
WU: 10-15 minutes adding 3 x 1 minute fast pedals to wake up legs.
Ride the rest of your ride in steady Endurance (Zone 3)
During this ride include 3 x 5 minutes @ 65-75 rpm in tempo zone.
CD: 5-15 minutes of easy pedaling in Z1