Strength Maintenance (if you didn't lift weights in the immediately preceding Base period omit all strength workouts in this plan).
Warm-up 5-10 minutes on a stationary bike. Then complete 2 sets of strength maintenance (SM) weight lifting following the guidelines from Joe's book, The Cyclist's Training Bible. The first set for this workout is light (12 reps with a load you could lift 15 or more times). The second set is heavy (3-5 reps with a load you could lift 6 times). You'll only do 2 sets. Complete both sets of each exercise before moving to the next exercise. Cool down for 5 minutes by spinning in an easy gear/resistance at high rpm. For details go to Chapter 12 in The Cyclist's Training Bible
Ride in power zones 1-2, but mostly 1 zone. Flat course or indoor trainer. Low effort--light on pedals. Comfortably high rpm.
BT: Hill Cruise Intervals. Warm-up about 20 minutes. Climb a 6-8 minute hill (4-6% grade), 4-5 times at power zone 4. Get about 30 minutes of high-intensity climbing today (5x6, 4x7, or 4x8 minutes). Stay seated on each. Smooth pedaling. The recovery intervals are the time it takes descend. If no hill available then do the 4x7-minute intervals as above with 2-minute recoveries after each. Ccol down.
Do a very easy recovery spin on a mostly flat course (or on indoor trainer) in small chain ring. Zone 1 power only. Light pressure on the pedals. Comfortably high rpm focusing on smooth pedaling skills. Upper body "quiet" with legs spinning easily.
Warm-up 20 minutes & then do 6-8 x 8 pedal stroke sprints (count 1 leg only—in other words do 16 pedal strokes counting both legs). Do these on a flat to slight uphill. Emphasize FORM--not power. Try both standing and sitting positions. Take a 4 minute recovery after each form sprint. Neither heart rate nor power is a concern for this workout--only form (back flat, head low, butt on or over nose of saddle, hands in drops). Cool down for the remainder of the ride.
BT: Group ride. Ride how you feel today: If tired, sit in at power zones 1-3; if fresh, ride race efforts in all zones. Ride smart. Or do the following alternative workouts.
+++OPTION #2 IF NO GROUP RIDE:
Long Climbs/High-Intensity Ride.
BT: Ride as hilly a course as is available to you, preferably one with long (6+ minute) climbs and varying grades. On the short climbs ride aggressively going into power zone 5. On long climbs practice both seated and standing positions. If you don't have a course that takes 2.5 hours, repeat sections of your hilly route. Cool down for a few minutes.
+++OPTION #3 IF NO HILLS:
Racelike Ride Solo.
BT: Warm up by gradually increasing the effort for 15-20 minutes. Then randomly do long (10-20 minutes) tempo efforts in zone 3, muscular endurance efforts of 5-10 minutes (power zone 4), anaerobic endurance efforts of 30 seconds to 1 minute in zone 5, and short sprints at max effort. Recover between these as you feel like it but emphasize endurance. Cool down for a few minutes.
BT: Do a C-priority race today. If you decide to do a B-priority race instead you will need to reduce the training load for the 3 days prior to the race.
Base Maintenance Ride.
Ride on a flat to gently rolling course. After warming up get at least 50% of ride time in power zone 2. Avoid 3-5 zones. Keep the 2-zone effort steady and continuous. After the ride confirm that you got at least 50% of the ride in zone 2.