at this point i think youre sounding a bit OCD about this. but if you want to compete you'll have to be a little

just ride, and increase the amount you ride. use a normal schedule. ride sat, sun. rest mon. ride tue, wed, thurs. rest fri. should help things along.

also, you can pick up this book if interested in doing some reading. has some good stuff and also off bike training. and off bike training sounds like youre key worry. serious cycling just make sure you get the second edition.

cheers!