WU: 10' warm up - nice smooth spinning.
MS: Then shift into a the big chain ring and into a gear that allows you to spin at about 65-70 RPMs. You will spin 4x20minutes in this gear - HR should be mid-high Z2 - recovery will be 5' easy between sets - you will probably see HR drift into Z3 - keep the cadence up - this is where you build strength.
CD: 5' cool down.
MS: 4x200 no warm up on 30" rest - these are at moderate to HARD pace - just like the beginning of the race.
Then 500 at race pace. Rest 1'
6x200 at race pace with 30" rest.