Warm-up 5-10 minutes on a stationary bike. Then complete 2 sets of strength maintenance (SM) weight lifting using the exercises listed under Comments below. The first set is light (12 reps with a load you could lift 15 times). The second set is heavy (3-5 reps with a load you could lift 6 times). 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. (If you've not been lifting weights prior to starting this plan then don't start now. Make Mondays a rest day instead for today and all coming weeks of this plan.)
Ride in power zone (PZ) 1-2 gradually increasing the intensity as you warm up. Ride on a mostly flat course. The effort should be low. Pedal lightly with a comfortably high rpm.
BT: Hill Cruise Intervals. Warm-up for 20-30 minutes gradually building intensity. Then go to a moderate to steep hill (6-8% grade) and complete about 30 minutes of climbing. The climbs can each be from 4 to 6 minutes long. Do enough to equal about 30 minutes of climbing today. The recovery after each climb is the time it takes to descend (less than the duration of the preceeding climb). The power for each climb should be PZ4. Stay seated on each climb using a gear that creates a cadence of 65-75 rpm.
Go for a very easy recovery spin on a mostly flat course (or indoor trainer if no flat course available) in the small chain ring. PZ1. Light on the pedals. Comfortably high rpm focusing on pedaling skills.
FORM sprints. Warm-up and then do 6-8 x 8-12 second sprints. Slight downhill or with tailwind. Emphasize FORM--not power. Take 3-5 minute recoveries after each form sprint.
BT: Ride as hilly a course as available to you, preferably one with long (6+ minute) climbs and varying grades. On the short climbs ride aggressively going into PZ5 zone. On long climbs practice both seated and standing staying in PZ4. If you don't have a course that takes 2.5 hours, repeat sections of your hilly route.
BT: Group ride. Ride how you feel today: If tired, sit in at PZ1-3; if fresh, ride race efforts in all power zones. Be smart.