I've been staying fit this winter riding when I can and following a running routine. I usually ride the trainer with a spinervals or cts dvd once or twice a week and run 3 days a week. 4 weeks ago I started a running plan to extend my usual 3-4 mile runs for a 12 mile race in May. So I currently have more running fitness than cycling fitness, but I do have decent cardio fitness. Yesterday my mountain bike trail group talked me into doing a 100k gravel grinder(http://cirrem.blogspot.com/) which is less than 2 weeks away. I'm going to continue my running plan, which is to run long days on Monday, short on Wednesday and intervals on Friday. What should I concentrate on cycling-wise to help prepare me for the gravel grinder? Should I focus on intervals on the trainer? I don't have the free time to ride after work for 3 hours a night. I'll probably get in 1 or 2 2-3 hours rides this weekend. Looking for some last minute advice.
And I know I'm gonna suffer on the ride, no getting around that. Just trying to minimize the pain