Endurance Ride today.  The goal here is to get miles in the legs and enjoy the ride. These rides are best done with company, but non-competitive company.  If the pace is too high to keep in Zone 2 drop off the back and do your own ride.

Warm up with 20minutes of lower Zone 2 riding.

Main set

Stick to Zone 2 throughout ride.  Effort can be towards top end of Zone 2.  For climbs effort may rise out of Zone 2 but do not try to push up the climbs, take them easy and spin the legs.

The goal of todays workout is to ensure your legs are ready for the hard efforts of the climbs in your up coming races.
A short workout designed to keep the legs ticking over building up to race day.
Warm Up:

20 minutes of zone 2 riding.

Main Set:

Today you will perform a single 20 minute rep of Zone 4 riding.  This is at or just below your FTP.  Use a cadence of 90-100rpm for these intervals.
Recover for 5 minutes between intervals by riding in Zone 1.

Follow up with 30 minutes of Zone 2 riding to loosen off the legs after your effort.

Cool down with 10 minutes of Zone 1 riding.

The goal of todays workout is to ensure your legs are ready for the hard efforts of the climbs in your up coming races.
A short workout designed to keep the legs ticking over building up to race day.
Warm Up:

20 minutes of zone 2 riding.

Main Set:

Today you will perform a single 20 minute rep of Zone 4 riding.  This is at or just below your FTP.  Use a cadence of 90-100rpm for these intervals.
Recover for 5 minutes between intervals by riding in Zone 1.

Follow up with 30 minutes of Zone 2 riding to loosen off the legs after your effort.

Cool down with 10 minutes of Zone 1 riding.

Endurance Ride today, to go and check out the course of your race (if possible).  Take it easy and use todays short ride to sus out a plan for tomorrows race.  make sure to take note of any hazards on the course.

Warm up with 20minutes of lower Zone 2 riding.

Main set

Stick to Zone 2 throughout ride.  Effort can be towards top end of Zone 2.  For climbs effort may rise out of Zone 2 but do not try to push up the climbs, take them easy and spin the legs.

Aim to complete this workout as close to the start of your race as possible.  Can be completed on road or trainer.

Begin with 5 minutes of Zone 2 riding to get loosened up.
Follow this with two 30 second High cadence efforts in a very easy gear separated by 30 seconds recovery.
Then starting at the top of Zone 2 gradually ramp up your effort to just below FTP for the next 4 minutes.  Recover with Zone 2 riding for 5 minutes then repeat 4 minute ramp.
Finish warm up with 5 minute Zone 2 riding finishing as close to start time as possible.

Endurance Ride today.  The goal here is to get miles in the legs and enjoy the ride. These rides are best done with company, but non-competitive company.  If the pace is too high to keep in Zone 2 drop off the back and do your own ride.

Warm up with 20minutes of lower Zone 2 riding.

Main set

Stick to Zone 2 throughout ride.  Effort can be towards top end of Zone 2.  For climbs effort may rise out of Zone 2 but do not try to push up the climbs, take them easy and spin the legs.

The goal of todays workout is to ensure your legs are ready for the hard efforts of the climbs in your up coming races.
A short workout designed to keep the legs ticking over building up to race day.
Warm Up:

20 minutes of zone 2 riding.

Main Set:

Today you will perform a single 20 minute rep of Zone 4 riding.  This is at or just below your FTP.  Use a cadence of 90-100rpm for these intervals.
Recover for 5 minutes between intervals by riding in Zone 1.

Follow up with 30 minutes of Zone 2 riding to loosen off the legs after your effort.

Cool down with 10 minutes of Zone 1 riding.