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My training plan changes according to my goals or events I am working towards. Since I finished my 120 mile ride I have been in between training plans while I have been fat cutting down to 150lbs. Cycling about 800 miles a month.
Shortly that goal will be reached and I will start the next phase.
It should look something like this:
Sun: strength train
Mon: Ride 56-43 commuting miles with a HIIT
Tues: strength train
Wed: Recovery commute total distance of 43 miles.
Thurs: Commute 43 or 56 miles with some sort of a goal.
Friday: Strength train
Sat: weekend ride of whatever distance I feel like riding.
To be modified as needed. I would like a recovery day somewhere in my schedule.
My summer schedule looked something like this:
Sun: recovery ride of 20 miles
Mon: 56 miles commuting
Tues: 20 miles
Wed: 56 miles
Thurs: 40 miles
Friday: recovery day
Sat: 100 mile endurance ride
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