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 heart rate 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 building to heart rate zone 4 by the top (you may only get to z3 depending on your fitness--more fit, lower HR). Get about 30 minutes of high-intensity climbing today. Stay seated upright on each. Smooth pedaling. Short cool down.
Very easy recovery spin on a mostly flat course (or on indoor trainer) in small chain ring. Heart rate in zone 1. Light on the pedals. Comfortably high rpm focusing on pedaling skills.
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 heart rate 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 some long (6+ minute) climbs and varying grades. On the short climbs ride aggressively going into heart rate zones 4 and 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 heart rate zone 3, muscular endurance efforts of 5-10 minutes (heart rate zone 4), anaerobic endurance efforts of 30 seconds to 1 minute in zones 5a to 5b, 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. Get at least 50% of ride time in heart rate 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.