+1 on Nomad's remark on just riding the bike.

Heck, I kinda sorta do that anyway. I'll do 20 minute tests every now and then, and try to go hard for a minute, and chase trucks like a doggie would, and that's pretty much it. I race, do a group ride sometimes, and things seem to be going reasonably well.

I actually think the OP's initial plan is reasonable. If Tu/Th are non-riding days due to schedule, fine, but if you can ride, don't force yourself to take a day off. Likewise, don't force yourself to ride if you don't want to.

Right now I'm riding when I feel like it, not riding when I'm sleepy. Falling asleep on the steps watching the cats eat = too tired to ride. I'll ride tomorrow.

4 two hour rides in a row can be hard, if you have other things to do. However, although most people may disagree with a 4+ hour ride, I think they're good for developing form. If you ride long enough to fatigue your "normal" muscles, you start recruiting other muscles. You lean over more, to recruit your glutes. You pull up more. Etc etc. I think long rides really help develop form.

Lemond writes that he likes doing one day of sprints even in the winter. 53x15 or 14 or something, blast away a few times. I'd do this for kicks on one of your 2 hour rides.

cdr