The day after a race or after a intensive (interval) ride you should go for a recovery run/training. To speed the recovery process by riding at an easy pace at low resistance. Benefits include increasing blood flow to the muscles to help remove muscle soreness, reducing free radical build-up that cause muscle stress and damage. Studies have shown that active recovery at an appropriate pace leads to faster recovery than complete rest. (From Tacx: Cycle recovery work-out BRR)
Bg = Big ring in front
Sm = small ring in front
TTS workouts have infoboxes for program execution.