If you don't use a heart rate monitor, keep your recovery rides to almost a painfully boring pace. Become a tourist, go sightseeing, don't get sucked into riding someone else's pace. Bubba and I were just talking about how we would do well to do one ride a week on the least efficient bikes we own and just touring the bike paths in town, checking out areas we've never seen, stopping for a soda or whatever.

Also, I think trying to race only 2 days after your big ride day is going to be very hard on your legs. You may have to add intensity to a ride earlier in the week and cut back on your Saturday ride. But see how it goes. You may find that you recover well if you're extra honest about recovery on Sunday, put your legs up Sat night, or find something that helps refresh your legs.