15' warm up - nice smooth spinning - then shift into the big chain ring and into a gear that allows you to spin at about 65-70 RPMs. You will spin 4x10 minutes in this gear - RPE should be mid-high 7- recovery will be 5' easy between sets - - keep the cadence up - this is where you build strength. 10' cool down.
Run 30' on a flat course or treadmill after bike workout. Keep RPE at 5-6 out of 10. Stretch when done and add in Core 1, 2 or 3.