Hey there Clockwork

Remember also that recovery time can be "active recovery" which is going for a ride at low resistence, so your heart rate sits in zones 1 and 2, and you dont push big gears.

I cant take 2-3 days off the bike without my legs starting to ache. I will hop on the indoor bike and ride really gently for about half an hour, or go out with my youngest and ride on the flats with him and my legs feel so much better.

It is important also that you mix up your rides a bit... rather than 3 hard rides, 2 days off, consider a hard ride, and recovery ride, a hard ride, a day (or two) off, an enduro ride, a hard ride... something like that... what do you deem a hard ride?

...because that will guide how you recover and what other rides you do to compliment it and develop your all-round skills.