Or you could try something like this for Build 1:
Sunday: Long ride (3-5 hour group ride, Zone 2-5a, a few thousand feet of elevation gain)
Monday: OFF
Tuesday: 1-1.5 hrs. Z1 with 15'-45' continuous pedaling at 115-120, Z2. Strength/flexibility training in the gym after = 1-3 sets of 30 reps per Friel, circuits.
Wednesday: 1-1.5 hrs. Stepmill in the gym, Z2
Thursday: 1-2 hrs. Z2 endurance ride or spin class. Strength/flexibility training in the gym after, same as above
Friday: .5-1 hr. Stepmill in the gym, Z2.
Saturday: OFF
Do a couple of 4 week mesocycles of this and you'll notice the difference.