Off/Active Recovery:
Keep the intensity low, have fun on the bike!  Ride the pump track, skatepark, trails, cruise around your neighborhood.  Something to get the body moving but NOT training.  Just enjoy some time on the bike. 20 min minimum.
 
Sprints 1:
Start Method: box start 
Terrain:  Flat road
Distance:  6 cranks
Reps: 1x6
Equipment: slight uphill
Pedals: Race specific
Goal:  Start strength
 
Start Method: box start 
Terrain:  Flat road
Distance:  12 cranks
Reps: 1x6
Equipment: race gear
Pedals: Race specific
Goal:  Specific race sprint.  Physical and mental work