That takes care of four days of the week. All cyclists need to work to build and maintain bone mass, so on recovery days stay loose with a brisk walk, adding ski poles for a bit of upper body work. Hopefully, you've devoted a lot of time and effort to improving flexibility during the winter. Be sure to continue stretching a minimum of three times a week, or you'll be back to square one within a month. The benefits of stretching better bike position, fewer injuries, and less muscle tightness on long rides cannot be overemphasized.
Yoga can add a little variety to a stretching routine.
In addition to improving flexibility, balance and breathing, it teaches visualization techniques that can be most helpful in ultra racing. Check out your community education program or local health club for classes. Excellent instructional videos are also available. There's more to racing than training your legs to push the pedals for hours on end. Two riders of roughly equal abilities will be separated at the finish line by their level of preparedness.