Two evening rides of about 1-1.5 hours
Four to five hours XC on Saturday
Day pushing to the top on Sunday
Usually about 30-40 miles
Really? You must stand around chatting more than riding!?
I usually commute in 2-3 days a week, 1hr each way, 3-4 hours one day at the weekend, 2 half hour runs, one long run, and two swim sessions. So what's that… 8-10hrs/week on the bike usually. It's all about making the most of the time you have if you want to get quicker, of the rides I do, none of them are just 'rides', take the hilly route into work, throw some intervals in on the way home, training takes care of itself really!
When I was just doing cycling I was commuting in 3-4 days and riding both days at the weekend, I quite enjoy the triathlon training, mixes it up a bit!