I'm not competitive but my basic week so far this year looks like this:

Monday - Off
Tuesday - 1 to 1.5 hours including hill repeats
Wednesday - 1 to 1.5 hours big gear/low cadence drills
Thursday - 1.5 hours of "easy riding", meaning avg HR = 70-ish% of max HR
Friday - Off
Saturday - Long Ride Day #1 (currently 35-45 miles)
Sunday - Long Ride Day #2 (currently 45-65 miles)

The weekend rides are done so that cumulative miles/hours is more than 100 miles or 5 hours. This plan, even in the few weeks I have been doing it, has added nearly one mph to my long ride average speed. That's a 5% improvement in about a month.