I do some 20-mi rides during the week before work, a 30+ ride on Fridays when I'm off, and at least 1 long ride on weekends, with the other weekend ride being whatever I can work in. My weekday rides are typically easy spin at a steady cadence, but once a week I'll do a fast-and-hard ride trying to stay at just below total blowout for as long as I can. I don't ride one day a week.