I know a lot of replies are going to be "ride less" but I want to condition my body to be able handle the load I put on it so...
I ride 30km at 30-40km/h at 5am every morning rain or shine
I commute another 15-40km every work day on the road so I need to keep my speed high 30 km/h+ on the flat and 40-55 km/h descending I ride 100+ km on the other. Often one weekend day becomes a rest day because of family commitments. All of this is done on one of these two bike depending on where I can park and what I need.
Total distance per week is between 300-400km. I've lost 18kg and now weigh 86kg with 13-14% body fat. This apparently is borderline 'athletic' according to online charts. I don't feel all that athletic today though. Yesterday I rode 125km with some mtb tracks and sand riding thrown in for my longest ever ride and felt great after. I followed that up with 10km of walking with the family and a little shopping on my shopping basket bike with my kid on the back.
Today, my legs feel like they want to fall off. I tried for a short ride this morning and had to give up due to the extreme protest of my muscles. So... how the heck do you commute and train hard enough to improve? I think I overstepped what my body is willing to provide given how much my legs hurt this morning. I'm hoping I can improve my fitness to allow these longer rides and commuting at the same time.