A typical training block would be something like this:
Monday:Rest/recovery ride
Tuesday:1 Hour of hill intervals
10 min warmup on trainer, 1 Hour of intervals,10 min cool down.
Wednesday: 1 1/2 hour-2 hour of tempo riding.
Thursday: (By this point im feeling good enough to do intervals again) Sprint intervals 10-15 intervals, short 5-10s.
Friday: Another day of tempo riding
Saturday:Recovery ride/rest (im usually busy on saturdays so i make it a easy day or rest day)
Sunday:Long Endurance Ride 2 1/2 hours to 3 hours +.
For next season i might try to make my endurance rides longer. Also i would like to add in more 2x20's intervals to help my FTP.
Also i dont do any training races or group rides. Training for me is all solo.