Hey James! Weather is great, eh?
Are you preping for the MSU race?
If you are asking what kind
of 45 mi ride to do tomorrow, it depends what you did yesterday/earlier this week. If you have not pushed it this week I would do a tempo workout with a few sprints (full recovery) in the last 10 miles just to get the feeling of being on the road again. I just got home after doing a short tempo run from work (10.5 miles one way) on the lakefront followed by some short "traffic sprints" (10-<28mph) closer to home...really opened up the legs and, damn it felt great! Not a "real" training session, but, nevertheless, it kinda made me sad to get home,
If you did intervals yestterday, LSD.
It will be windy tomorrow (and rain?) so that should make you work sans hills.
I wish I could be out there! I am going to do a group ride Sat...it is the only day I can work out for any duration.