I'm going to be in Florida for the next six days and really want to jump start my training for a race in August (100 mile mtb). Most of my training is on the road. I'm carrying about an extra 20lb, and my fitness isn't exactly great. I've been riding a little and doing some indoor exercise.

So the question, is, given that I'll have six days with my bike in sunny florida, what types of rides should I do to really get ready to start up serious training when I get back? Long slow rides? Tempo rides? Whaddya think?