I’ve been cycling for many years and do a careful mix of: 1) Relaxing recovery rides 2) Long endurance rides (50-100mi) 3) Race pace 1-2 hour rides 4) Intense

I’ve been cycling for many years and do a careful mix of: 1) Relaxing recovery rides 2) Long endurance rides (50-100mi) 3) Race pace 1-2 hour rides 4) Intense sprints I’m usually a little sore after 3 or 4, and take a relaxed day after. That is when progress happens.