Start to incorporate some hills in your routes, but don't charge up 'em. Cool down for 5 miles at the same pace. Today's a good day to catch on to a group ride or head out with a few friends. Warm up for 20-30 minutes and then start a paceline. We know it's easier said than done, but part of this is about taking back your life rather than being a workaholic.
Longer rides require real food.
Find stuff that works. If you bonk on a ride it'll set back your training by several days as you recover. Make your own. Look at your diet. Fruits and veggies are your friends, as is plenty of water.