I leave my workouts till the weekend but when in training do a couple of 20 mile rides in the evenings after work. One is hilly and takes in about 2,500 fyt of climbing. The other is flattish. The hilly ride is obvious as it does give me a workout on the 3 hills on that ride. The flat ride I do with a bit of pace and keep myself working just a bit harder than the Weekend rides. On the flat ride I also do "Interval" Traing. Pick two points- say two markers about 200 yards apart- and sprint between them. Fully recover between sprints each time before the next one is attempted. First time out you may only get in one or two sprints and you not get any more in-Ever. But the speed will go up- the HR will get a pasting and the legs will get stronger. Now if you ever get it so that the Intervals are the last 200 yards of the 20% hills on the other night- then you are ready. For what I don't know but you will be ready.

No need to do milage for training but make every mile count.