100miles a week sounds a reasonable base to make some structure even if they are just complete recovery commutes mixed with a higher intensity TR plan. When I was cycle commuting every day I was doing 4days of circa 25-30 recovery commutes, a 5th rest day interspersed with a coaches structured plan (similar intensity to a MV) and thats probably when I was at my best. I was guilty of going a wee bit harder than my coach would have liked on ‘recovery commutes’ though 
1 Like