Notes
4 - 4.5 hour endurance ride, rolling to hilly terrain if possible.
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Endurance @ steady ride, RPE 3, Zones 2, low 3, cadence self-selected.
Pace should feel pretty easy--the goal is not to push your HR too high. You're logging seat miles ;) Don't be afraid to ride hills--but stay seated when you climb.
If you're riding inside, limit to four hours, can even consider doing two hours, taking a 30 minute break, and then two more hours.
4.5 hour trainer ride on the Specialized Tarmac while watching a movie and TV. It was nice, and sure beat riding in the 40 degree weather outside.