What to do on easy rides?
With it getting closer to racing season, I've been doing more different types of rides. Right now, my plan is to do hard rides on Tuesday and Thursday (rolling hills treating the climbs as intervals, followed by LT or VO2 work on the flats), a group ride on Saturday, and a less intense long solo ride with big climbs on Sunday. Monday will be a rest day, and Wed. and Fri. will be easy days.
What should I do on the easy days? I'd like to ride for at least 2 hours. Today I went for a 2:15 flat ride mostly in Z2. Is it ok to go into the hills if I can keep my HR down (like around Z3)? Or is it better just to stay in Z2 on the flats and do form sprints or high cadence spinning every once in a while?