training schedule

I cycle always with some friends once a week around 115 klm with a high speed.
Anyway, last time I have some troubles with following at the end. Most of the time I was one of the best but now it seems to be I am after 3 hours tired.
I cycle 3 a 4 times a week in low and high intensity. What is the best thing to do to fill in a workout and how many hours?
Last week I have been cycling around 5 days, 4 days low intensity (heart rate between 120 - 130) of one a one and half hour but without result because this Saturday I was tired after 3 hours again.
Anyway, last time I have some troubles with following at the end. Most of the time I was one of the best but now it seems to be I am after 3 hours tired.
I cycle 3 a 4 times a week in low and high intensity. What is the best thing to do to fill in a workout and how many hours?
Last week I have been cycling around 5 days, 4 days low intensity (heart rate between 120 - 130) of one a one and half hour but without result because this Saturday I was tired after 3 hours again.
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On longer distance rides it is very important that you keep hydrated and sustained. Electrolytic tablets in your water, energy gels, bananas, flap jacks etc make a considerable difference to your stamina if you feed yourself every 20 mins or so after the first hour.
High intensity cycling burns a lot of calories and once you've depleted your body's store of carbs, you will have no energy. You must eat and drink often.
That could be a recovery ride or a basic stamina ride.
You need to build up your basic stamina and take note of the above comments.
The test told me that my intensive condition is overdeveloped.
This means I have to train more my extensive endurance training for a couple of weeks.