I'm no expert, but you said 'any suggestions.' Some of Chris Carmichael's suggested training programs do sprints/power intervals, followed by an easy day, then a fast, varied group ride, followed by long endurance on the next day. So, if you could do tempo/sprints on Tues, easy Weds. Fast group ride Thurs, endurance Friday. Static recovery on the week-ends.

Come to think of it, here's another suggestion... send your question to Rick Sorenson (palmarescoaching@s1webdesign.com) at Palmares Coaching. He's a former national us masters champion, and he'll answer a question or two a week free. I've consulted him a couple of times, and always gotten good info. His web page is always good for inspiration, too. No connection... just a satisfied beneficiary.

Good luck!