mike868y, FWIW, here's what my recovery week (this week) looks like:

M: off
T: team practice (2.5 hours, high intensity), skip usual gym workout
W: 1 hour easy
Th: off, 1 hour at the gym
F: 1.5 hours with a little bit of tempo and a few sprints
S: circuit race
S: maybe a crit but probably 3 hours endurance pace