thursday: 45 minutes in zone 2, with 5 minutes of fast pedaling on flat terrain.
friday: off
saturday: 1 hour in zone 2, with 10 minutes of fast pedaling on flat terrain.
sunday: 90 minutes in zone 2 on hilly terrain (try to stay seated while climbing).

week 3
monday: 30 minutes in zone 1, with 10 minutes of fast pedaling on flat terrain.
tuesday: 45 minutes in zone 2, with 10 minutes of fast pedaling on flat terrain.
wednesday: 60 minutes in zone 2 on flat terrain at 80-85 rpm.
thursday: 45 minutes in zone 2, with 5 minutes of fast pedaling on flat terrain
friday: off
saturday: 1 hour in zone 2, with 10 minutes of fast pedaling on flat terrain.
sunday: 2 hours in zone 2 on hilly terrain. push into zone 3 on the hills.
(congratulations! you are ably ready for a weekend 20-miler!)

week 4
monday: 30 minutes in zone 1, with added 10-minute easy recovery ride.
tuesday: 30 minutes in zone 1, with 10-minute recovery ride.
wednesday: off
thursday: 30 minutes in zone 1, with 10-minute recovery ride.
friday: 45 minutes in zone 2, with two all-out sprints of 10 seconds each and 10 minutes recovery between sprints (maintain smooth, good form during the sprints).
saturday: 1 hour in zone 2, with 10 minutes of fast pedaling on flat terrain.
sunday: 2 hours in zone 2 on hilly terrain. push into zone 3 on the hills.

week 5
monday: 30 minutes in zone 2, with 10 minutes of fast pedaling on flat terrain.
tuesday: 45 minutes in zone 2, with 10 minutes of "tempo" riding - for 10 minutes of your 45-minute ride, shift into a slightly higher gear and ride at 70-85 rpm.
wednesday: 1 hour in zone 2 on flat terrain; spin at 80-85 rpm.
thursday: 45 minutes in zone 2, with 5 minutes of fast pedaling on flat terrain.
friday: off
saturday: 1 hour in zone 2, with 10 minutes of fast pedaling on flat terrain.
sunday: 90 minutes in zone 2, with 15 minutes of tempo riding.

week 6
monday: 30 minutes in zone 2, with 10 minutes of fast pedaling on flat terrain.