W/U: 
10-20min easy spin @ 90rpm+ with mixed terrain
.
Main Set:
.
3 x 5min @ Z5
3 x 10min @ upper Z4
3 x 10min @ lower Z4
2 x 20min @ upper Z3
.
Space sets with enough recovery to fully recover, should be between 5min and 10min max needed.
.
C/D:
Cool down with remaining time
easy spin @ 90rpm+ with mixed terrain.

W/U: 
20-30 min easy + drills
Include in the W/U 2-3 up tempo strides of 30sec-1min duration. (The goal is to get heart rate up to but not exceed lactate threshold.)
.
Main Set: 
5 x 10min @ upper zone 3 to lower zone 4 with 2-3min easy jog between sets. 
Focus on your weak areas in form during the sets.
.
C/D:
Cool down with remaining time
Try to focus on holding good form in the C/D with a high cadence on a soft surface if possible.

W/U: 
15-20min easy spin @ 90rpm+ with up tempo effort (keep under 1min just to pre-load the system)
.
Main Set:
.
4 x 25min effort @ IM or 1/2 IM race pace effort (Z4) in the last 25min of each hour of the ride.
in aerobar position
race cadence 90-95rpm
.
With 35min recovery spin between sets at Z2-Z3 effort.
Keep cadence high (between 90-110 rpm)
.
C/D: 
Cool down with remaining time 
easy spin @ 90rpm+ with mixed terrain.

W/U: 
10-15min easy + drills
Include in the W/U 2-3 up tempo effort strides of 30sec-1min duration, (The goal is to get heart rate up to but not exceed lactate threshold.)
.
Main Set: 
.
3 x 8min @ upper zone 3 to lower zone 4 with 5min easy recovery jog between sets.
Focus on your weak areas in form during the sets.
.
C/D:
Cool down with left over time
Try to focus on holding good form in the C/D with a high cadence, soft surface if possible.

W/U: 
10-20min easy spin @ 90rpm+ with mixed terrain
.
Main Set:
.
3 x 10min @ Z4 - Aero Position
3 x 20min @ Low Z4 - Aero Position
Keep at least 3-5min recovery between sets
.
C/D: 
Cool down with remaining tie
easy spin @ 90rpm+ with mixed intensity.

W/U: 
10-15min @ Z2-Z3 effort. During the last 5min of the W/U, build effort levels up to upper Z4 and then return slowly back to Z2 effort again. Keep cadence between 90-100rpm during the W/U.
.
Main Set: 2x
.
3min @ 65-75rpm @ Moderate/Hard effort with a focus on even power through the full range of motion.
2min easy spin at 100rpm
3min @ 65-75rpm @ Moderate/Hard effort
2min easy spin at 100rpm.
.
C/D: 
10-15min @ Z2-Z3 effort @ 90-100rpm

Try to get 15-20min of easy swimming, cycling and running on the course if possible.
You should finish feeling like you have stretched the body and warmed up but not done a workout of any major volume or intensity.