Good call. A few guys I've seen around at races ride for that company. Seems like really cool stuff. Not the lightest, but they make good products.
Basically a week for you could look like this.
The top section comparing, cycling to your running paces.
Recovery ride-Slowest end of your paces when on a regular run
Regular ride pace- Middle range on your regular paces
10 minute intervals- Should feel like your tempo workouts.
1 minute intervals- Should feel like a hard 400 effort
Hill workout- Feel like how you would running hard up a hill.
Week
Monday- Recovery ride. 1.5 hours. Warm up very slowly, spinning the pedals quickly the first 15 minutes. Settle into a pace that feels like the effort you would run your recovery runs at.
Tuesday- Ride with steady state mixed in. Total time. 1.5-2 hours. This would be like a tempo run and help you get your heart rate up. I would set this ride to be 2 hours. Warm up first 15 minutes and cool down last 15 ( so I don't have to keep repeating that just do it every ride) Do 30 minutes at a pace that feels like your regular run pace. Then implement 3x10 minutes( This should feel like tempo pace) with 5 minutes between intervals. Your legs will burn more than you are used to. First 10 do a little easier than the second, then so on and so forth with your last 10 minutes feeling like the fastest end of your tempo pace.
Wednesday- Hill work. 1-1.5 hours Same warm up cool down routine with 5x1 minute uphill sprints mixed in somewhere ( 3 minutes in between each interval). This would be like a 20/40 effort. Just getting your legs moving and your heart rate really high.
Thursday- Off
Friday- 1.5-2 hours at regular run pace feeling. Just to get the legs moving throughout the day, you could do 3x1 minute hard accelerations. Then later in the ride do 5x30 second accelerations which should feel like an all out sprint.
Then Saturday and Sunday it is yours to figure out. I would recommend doing 1 long ride of 2.5 hours. Or break it up each day doing 2 hours 1 day or 1 the other. 2.5 hours should feel super super easy. Just out having fun.
Quick tips- The higher RPM's you have ( the more you spin the pedals per minute because you are in an easier gear ) the more you use your cardio system. The lower RPM (lower gear) the more you build your anaerobic muscle system. However this is kind of stupid because there is a perfect RPM for each person. Do what feels comfortable, but try and focus on spinning. So when climbing I'm anywhere from 60-80 per minute. On flats i'm 80-94 usually 87. And rarely above 94. But some people are in the high 90's on flats.
(A friend has been having trouble with running so I wrote this up for them)