Monday - this is a classic rest day. The idea is that you've done loads over the weekend so Monday is a rest day - only it's not for the full-time worker. They have to get up early and go to work. I've lost count of the number of Mondays where I've dragged myself to work half-dead from all the weekend training. The stress of getting the week's work going is compounded by my fatigue and makes for a difficult start to the week. And then having had my "rest day" it's back to training on Tuesday...
Friday - another classic day to have off. You may have actually trained during the week so now have a rest before the big weekend push is the thinking. Again, I'm not so sure - the working week can leave you dead on your feet and so Friday is less of a recovery/rest day and more of a survival day. Alternatively, it can also be a great day to do something on the bike - may be not much - but a short ride at the end of Friday can clear the working week and set you up for the weekend.
Sunday - now this can be a real rest day in my opinion. It's possible to sofa-surf all day - you can literally put your feet up (the England Rugby World Cup winning team were made to go to bed in the afternoons to maximise their recovery during training). You can also do things with family and friends - unwind and be around for people - much better than being absent without leave all weekend getting in huge mileage...
Saturday - if Sunday isn't available then take Saturday off, and do a big ride on Sunday but be aware of how you might feel on Monday...
Here's a different weekly training pattern:
- Sunday - don't train, relax, fully recover
- Monday - get the working week going with energy, and do a training session in the evening - something to look forward to on a Monday night
- Tues/Wed - more training
- Thursday - rest day, you've done 3 days of training so get some rest before you are completely on your knees
- Friday - another "difficult" day but if you have a little time at the end for a quick bike ride that can be a great way to put the working week behind you and prepare you for a big training day on Saturday
- Saturday - big ride, Saturday is often a practical day but if you can sort out the chores then you'l have time to ride. And you can be really ambitious because you know you have a complete day of rest coming up on Sunday
This has worked for me - especially the resting on Sunday because this is much more likely to be a real rest and recuperation day rather than the "fake" rest days like Monday and Friday.