I rarely do more than 3 rides week. Long distance at the weekends but two rides of 20 miles in the week. Those 20 milers are where I work. Flat ride where I put in a bit more than my normal speed and the other is hills. It is the 20 milers that are the training rides and the weekend ride is for miles.

Currently not able to get on the bike so down the gym for an hour at a time for some high intensity work for cardio or spinning. Thee gym work is 4 times a week and "Seem"to be working but I'll be able to tell when the weather allows me to ride.