It sounds to me like you've pushed your legs way too far, and they will take a while to recover. It might be a week, it might be more. The first thing I would recommend is letting the legs recover fully before any long or hard rides. It might be wise to stay mostly or completely off the bike for 5-10 days, at least until there is no soreness in the legs. If you ride, keep it at a light spinning pace and not too long. Once you have recovered, work back slowly, and if there's any soreness, back it off a day or two. Then follow the advice in some of the posts above. Doing three hard or long group rides a week was obviously too much, so dial that back for sure.