Why are you hammering on your commute? Save your effort on a real training ride. What you are doing is not only tiring you out but causing you to adopt a really bad training routine. When you go hard on your hard days, you want to be consistent but not being stopped by lights or traffic. You are training to race, right??? I NEVER hammer on my commute. I save my suffering on my training days when I do 33 minutes TT interval effort in CP. Or spending more than an hour doing hill interval repeats (4 to 5) in the River Road's Alpin police station climb.