Since the weekend before last I've been taking time off from harder interval training and sticking with z2 rides. I did this because my legs felt pretty tired on and off the bike and they felt like they were getting fatigued easier. Some background info: I've been training since January and I felt like my ex-coach started me out on harder workouts too soon. Anyway, my questions are, what is a good medium or hard intensity workout I can throw into this week to help get me ready for a race this Sunday? and, what sort of workouts should I start off with to get back into the training mode when I start again next week?

rest week = rest. no intervals or intense rides.

Maybe just some "openers" (actually I hate that phrase) the day before the race?

What are openers? I'm also not really sure about rest weeks, I kinda just made the whole idea up because my legs felt tired, not because of some training plan.

From what I gather, openers are a few sprints/efforts the day before a race. To "open" your blood vessels or some such nonsense. (I think they're a good idea, just not sure they really "open" anything)

Seated sprints on rollers.

A rest week doesn't have to be exactly 7 days long. You should take enough easy/off days to recover enough for the next block of training, but no more.

Rest weeks have intensity. Just cut the intervals and hours by half though. You come out feeling fresh and a hair stale, but that goes away because of the freshness.

sounds to me like you should remove the "ex" from your ex-coach.

mine don't