Originally Posted by
nahungry
Monday - Training group ride, 35~40 miles. First 13 miles @ 19~22 mph. Rest at 20+ with sprints mixed in.
Tuesday - Rest
Wednesday - Casual group ride, 20 miles @ 18~20 mph. Very short sprint segments here and there. Then about 10 miles of 1 min all out intervals solo.
Thursday - Solo ride, 30 miles @ 18+ mph. Very windy trail. Very short sprint segments.
Friday - Rest
Saturday - Spirited Group ride, 40~50 miles. First 15 miles @ 19~22 mph. 25 miles @ 23+ mph, Rest at 18+
Sunday - Rest
Ride more. On your "rest" days: you should ride. Ride easy for an hour or so. Easy gear, spinning away. Only take one day off the bike a week.
Don't pay attention to speed. It's effort that counts. Get a power meter or use RPE (Rate of Perceived Exertion).
3 group rides a week? I don't disagree with Drew depending on what the group rides are like, but I don't think that's too much (again, depending). You seem to be getting plenty of rest elsewhere.