Long easy fat burning ride. If you got the time, do Whitewater State Park and back. Stay at about 60% to 70% of MHR. Distance should be at least 30 miles.
Alternate #1: Rochester Cycle & Fitness 6:00pm easy ride.
Alternate #2: If you missed a hard day - Rochester Cycle & Fitness 5:30pm HP ride (40 to 50 miles).