Active Recovery Ride, 50-40 beats below LT. Easy gears with limited stress on the legs.
Review all skills learned:
Water bottle pickup (and put down)
Slalom through bottles.
Circle push out.
Ride on rolling course. Big chain ring. Most of ride time in heart rate zone2-3. Seated on most hills.
Do want you want today. Keep HR low to moderate. Do not overextend and go over zone 3.
BT: On flat road or on a trainer. Use the big chain ring and a gear that allows only about 50-60 rpm. While in the saddle drive the pedals down as hard as possible for 15-20 revolutions of the cranks. Do 6-10 of these starting a new one every 3-5 minutes after warming up. Heart rate is not observed.
BT: Warm-up well. Then ride 30 to 40 minutes non-stop in the heart rate 3 zone on a mostly flat course. Slightly bigger gear than usual. 80-90 rpm. Smooth pedaling. Aero position.
Work on handling skills in a parking lot: slalom, pick-up water bottles, tight turns, hop, track stands, etc.