this is kind of what I'm doing. basically no more than 3 hard rides a week, and sometimes just 2.

race week:

monday - off
tuesday - intervals (or hard group ride, but work yourself to a slather and actually get a work-out rather than just sitting in)
wednesday - zone 2 / endurance ride
thursday - recovery ride (light spin, 60-75 minutes, keep your HR below 125, you should be going so slow your taint hurts)
friday - light spin with a few efforts as "openers" (I tend to like to do 1x5', 1x3', 2x1' and maybe a sprint)
saturday - race
sunday - race

non-race week?

monday - off
tuesday - intervals (or hard group ride)
wednesday - endurance ride (zone 2)
thursday - hard group ride (you can sit in though), or if feeling a little tired just do zone 2
friday - recovery ride, skip "openers"
saturday - hard group ride
sunday - endurance ride