This is my routine for serious training rides, where I plan on doing Zone 4 - 5 intervals:
1- 10min on my Ellipitical for warm up.
2- Complete body stretches from Bob Anderson's Stretching Book.
3- As many pushups as I can do.
4- As many situps as I can do. (I really hate these
)
On Bike:
5- 15 min, Zone 2 - 3, 90rpm
6- Start intervals, usually 15 min, Zone 4-5, then 15 min, Zone 2-3, both in the 90's rpm
7- Repeat intervals until I've done about 1 hour to 2 hours worth, depending on how I feel.
8- Finish ride with a zone 1 - 2 cool down.