My weekly regimen consistes of daily 16 mile round trip commutes, with 2 longer club rides (30-65 miles) on the weekend. I will take at least 1-2 days off mid-week as I feel I need or as weather dictates. I find this load prepares me well to ride a century or tour at the drop of a hat. For me, the weekend rides are 'high intensity', i.e. hard and fast and often hilly, while the commuting rides are more recovery, since speed is dicated by traffic. However, I have found both types of riding are equally important. If I stop commuting, I am slower on the weekends. But, I am not training to race, although I enjoy fast club riding, touring, and just being out there on my bike. I call myself a 'lifestyle' cyclist.