20 min warm up.
progressive test in 1min intervals
start at 200w and increase by 25w each minute
200, 225, 250, 275, 300, 325, 350, 375, 400, 425, 450w etc
10-20mins recovery 180w
aim for cadence between 80-100rpm
if on erg start in gear that at or just below 80rpm for 200w, change gears as needed but stick to watts!!!

find hill thats not too short can be in big or little ring just low cadence so bigger gear than normal, change gears as needed. build to finish of each one ie in last 1-2mins lift
5x5min SE efforts (strength endurance 50-60rpm) Level 5.
after each effort do 3s sprint in small gear 150rpm+ ie back down hill
5min between each effort
10-20mins warm down

Steady aerobic ride. It should be easy to hold a conversation, but the miles will still fly by. Keep cadence high 90 - 115 rpm.

Ensure you warm up gradually with high rpm - 100+. Build from low power up to L2 toward end of warm up.

Cool off for full 10 min, again high rpm and low load. Stretch well.

On TT bike on road >10 min warm up
10 x 1 min efforts with 3 min between.
these efforts are Very hard,
roll from 25-30kph accelerate up to speed, down into aerobars and hold constant power at Leve 6 to finish....if you can build you went too soft but do build if you can...higher target next effort
10 min warm down.

10-20min warm up
10x10s sprints
50x14 from 5-10kph repeat on the 3:00

Use a route that has 1500-2000m of climbing, and when on the hills ride at threshold. Technique is free (cadence/ seated/ standing) just try to make the power the whole way up!

and yes, cafe stop is authorised!!!!

Massive day today, and like a race, the hard stuff comes at the end. Ensure you hydrate and feed well throughout, a gel/ banana per 30min and approx 1 bottle per hour, with some electrolytes too.
Grab some real food during the ride too, and apply caffine as required.

This ride is easiest on a relatively flat circuit, but will still work on hills.