Walk 5 min, Jog 2 min easy HR should be Z-2 or less, Walk 5 min.
On various surfaces. Practice race starts. Get clipped in and go for 6 x 30-60 sec all out. 5 min recoveries between efforts.
On cross bike practice skills: mount/dismount, barriers, run-ups, trails...etc. Keep wattage at 75% of FTP or lower. Skills not effort today.
Walk 5 min, Jog 4 min easy HR should be Z-2 or less, Walk 5 min.
BT: Warmup well then do 3 x 10 min at 88-94% of FTP (5-minute recoveries). Add in 5 x 1 min fast pedaling efforts in a very light gear at 120 rpm at 88-94% of FTP (1 min rest) Smooth pedaling. 80-90 rpm.
Ride Easy at less than 60% of FTP. Flat course. Low effort--light on pedals. Comfortably high rpm.
BT: Hilly course with long climbs. Stay at 75-103% of FTP on hills. No anaerobic. Do not force the effort on hills. Hold back some on climbs. Mostly seated on climbs.