v3rtigo:
You have increased your intensity and volume, which is more than what you are normally accustom to. Being tired is to be expected.
Most riders can only fully recover from 1-3 hard workouts per week. Notice I say "fully" recovered, not "sort of recovered", which is a state many cyclists find themselves in.
Fully recovered means not being tired or sore. It means when you jump on the bike you feel great, ready to race and win.
Most people work during the week, which means the weekends provide the best opportunity for hard/long training.
Do your hard/long rides on sat. and sun., and recover during the week by riding easy/easier. Lactic acid is eliminated 1-2 hours after exercise, and in 30 minutes or so with light pedalling, so the soreness you feel is not lactate itself, it's from the overall stress your muscles have been subjected to.
60 minutes is all you need for a hard workout. Warmup for 15 minutes, and cooldown for 15 minutes. That leaves 30 minutes for "work." You could a few 3-5 minute intervals, or you could do a 30 minute block below or at TT intensity.
Good luck!!!
