Strength Training – http://mtbcoach.com/?p=1481
Easy Spin – 30 to 60 Min zone 1 and 2. Cadence about 90 RPM
The three workouts do not need to be done in order or back to back. I like doing the bike session later in the day after the Strength session to help loosen up the legs. I also like doing the core before the weight session, or after the bike.