At gym do a variety of workout with 3 sets of 15 on upperbody exercises and 4 x 15 on all lower body exercises
Exercises can include:
Squats, front lunges, back lunges, leg extensions, hamstring curls, dead lifts, calf raises leg lifts, any plyo's
Bench press, chest flys shoulder press, seated row, standing row, back flys, tricep extension, bicep curl.
Plus abs

On trainer or rollers include the following in ride.
Include 15min of varing intensity warm up and end with 10min easy zone 1 cool down.
Drill: 3x(10 seconds high rpm, 10 secs higher, 10secs max, 60secs recoveries ) + 3x(30secs left, 30secs right leg dominant). 4-5 times. Small chain ring. effort should be similar to a long ride, work on not allowing your hips to rock. if they begin to rock back the cadence off a little.
This drill should be spread over duration of ride.

Train how you feel in sport of your choice, be active for whole duration should be endurance based and focused on zones 1 and 2

a. After a 20 min warm up of varying cadences from 70rpm to 110 rpm complete the following 3 sets with a 5min rest between sets and cool down for 15min at the end In a gear that allows you to easily spin at 90 rpm.
i. Set 1 – in gear 2 x 5 ride 1 min at 70 rpm, 80rpm, 90rpm, 100rpm, and 110rpm
ii. Set 2 – at 90rpm ride 1 min in gear 2x3, 2x4 2x5, 2x6, 2x7 2x8
iii. Set 3 – at 90 rpm ride 1 min at 11rpm, 100rpm, 90rpm, 80 rpm and 70rpm
finish ride with 10min of zone 1 at 90-95rpm

At gym do a variety of workout with 3 sets of 15 on upperbody exercises and 4 x 15 on all lower body exercises
Exercises can include:
Squats, front lunges, back lunges, leg extensions, hamstring curls, dead lifts, calf raises leg lifts, any plyo's
Bench press, chest flys shoulder press, seated row, standing row, back flys, tricep extension, bicep curl.
Plus abs

Train how you feel in sport of your choice, be active for whole duration should be endurance based and focused on zones 1 and 2

Train as you feel in endurance zone 2 - 3 doing the training method of your choice. This Can be done on the bike or any other method of training you wish. You can combine training methods as well to add to the total duration.