I can't train at the intensity I used to in my 20's and 30's since I need more recovery time at 50+ so my routine is basically this:
3 days road bike, 2 days MTB.
1x full gas day, 1x hard, 1x medium, 2x active recovery, 2x rest days. The rides are a mix of HIIT (intervals) days circa 50km, endurance days circa 100-150km and 50-80 odd km for the rest.
If I'm racing MTB on the Sunday, most of the week is MTB leading up to it, no hard days after Tuesday, few sprints on the Saturday on a shorter ride, focus on technical aspects for a couple of days.
If I'm racing road, the same applies as above but on the road obvs.
I use Strava segments as motivation for intervals etc. I don't follow a strict regimen so my rest and recovery ride days vary, it's just how I feel on the day mainly. Some weeks I'll ride 6x instead of 5 but the extra ride will be easy. I listen to what my body is telling me, any sign of fatigue etc and I rest.