In your small ring get a good 15-20 minute warm-up in then do the following:
Every 6 minutes do one minute at an 100-110% of your FTP. The interval can be on a climb or on the flats as long as the target power is reached.
Leave 15 minutes at the end of the ride for a cool down.
On a course of your choice do 5x1 minute spin-ups. The spin-ups will start by shifting into one gear easier than what feels natural, spin this for 20 seconds then shift into an easier gear. Continue to shift every 20 seconds for the duration of the interval.
The idea is to train your legs to produce power even at the highest RPM ranges. Really try to keep your body relaxed and the pressure on the pedals.
Alternating Tempo: On a flat road, Warm up well. Once warmed-up ride 18 minutes, alternating from CP60/100 FTP to CP45/110 FTP every 6 minutes. 85-100 rpm.
CP=Critical Power: The amount of time you can maintain at a given intensity. Example, CP60 would be the max effort you could maintain for 60 minutes.
Zone 2 @ 80-85 rpm's avg with 5 miles of mild climbing.
Warm-up in small ring for 30-45 minutes.
On flat to slightly rolling course do the following:
In your big ring, shift between a normal gear at 88-92 rpms and one to two gears harder at 80-84 rpm's. Shift every 4-6 minutes. Continue shifting between gears for 1 hr. Your power will and should spike when using your larger gearing.
After a good warm up attack at a high endurance speed. Drive hard into corners, sprint over the top of the hills etc. The key to this workout is to maintain a good tempo through the entire effort, even after making a gut busting push over the crest of a climb. Max effort should be high zone 4!
You will do 3x5 minute intervals. The rest phase is up to you; just make sure you are rested well enough to put in a good 5 minute interval.