I am planning on doing a century on October 1st. I started training for it in May and have my weekly long rides scheduled perfectly with a 10 percent increase in distance each week. What I would like opinions on is what I should do on my other days during the week.

So far, my schedule has looked like this over the past 2 months:

Monday: 25 mile +/- a few, 15-18 MPH pace
Tuesday: Upper body/core workout
Wednesday: More intense, but short bike workout - sometimes use Spinervals
Thursday: Upper body/core
Friday: Nothing
Saturday: Long ride, 15-18 MPH pace
Sunday: Upper body/core

I started off simple and at 3 times a week because I just got over achilles tendinitis in April (most likely caused by running which I have stopped). My achilles feels great now, so I think I can slowly ramp it up.

I want to spend more time on the bike during the week, so I plan on adding 2 slow, recovery-like rides that are maybe 30 minutes in length???

I would like to be on the bike about 5 days a week and I would like to have at least 1 day off entirely. Any suggestions?

Also, is it worth it for me to have 1 day that is a short, intense ride even though I am training for distance? Last season, I felt like those short, intense intervals helped me BIG TIME with my riding, but the longest I went last year was 60 miles. Spinervals has a nice 1 X 1 minute that I like, but not sure it's helpful. Also, should I be doing tempo riding? If so, on my long ride, my moderate ride or on another day altogether???

This is my third season of riding and sometimes I still feel like a newbie! Previously, I didn't really think about training for anything or tweaking my nutrition, but now I'm heading that way. Any training suggestions would be greatly appreciated. Thanks!