Todays session is about getting used to long steady duration ride along with getting used to being in the saddle.
To prepare your body for the long cycle it is advisable to do few warm-up exercises before you begin. work through the warm up for your ankles, hips and back.
To ensure you keep the energy levels for the ride for this longer duration at an average of RPE 6-7, I suggest building up over the first 10-15 minutes to settle you in and get past that uneasy and un-wanting muscle fatigue phase. The next phase use your energy levels to keep the steady pace.
It’s equally important to cool down your body to prevent any injuries. Ensure you take the time to work through the cool down.
NOTE: If getting outside to do this ride it is preferable to find a reasonably flat terrain, however hills are unavoidable. Monitor your cardio creep and adjust accordingly to keep a steady state heart rate