since I do not know your background in racing or training, I would suggest a general program.
If you are a runner, then learn to use this to your advantage by alternating easy, moderate and hard days into your program. this translated into long easy days, medium more intense days and short high intensity day. i would like to see you recover on the other days with a cycling program of 45 minutes to 2 hours depending on your program, low heart rate but within your training zone. stretching routines are mandatory, nutrition and hydration must be in place and you may want to add some muscle endurance exercises into your routine.
Alan