I keep it simple...

Mon - no cycling, I run and do some ab exercises
Tue - Sufferfest video, try and set a PR
Wed- ride at a steady, fast pace, IF around 0.9+ for 40 minutes
Thu -Sufferfest video, try and set a PR
Fri - no cycling, I run and do some ab exercises
Sat -longer Sufferfest video, 90 minutes or so, try and set a PR
Sun - ride at a steady, fast pace, IF around 0.9+ for 60 minutes