Now I am sure that you are going to get lots and lots of feedback from this site that is really great, and I basically have nothing scientific or sports medicine or Lance Armstrongish to back this up....

Oh and I am just a mt biker....But I do race, so here goes.....

In my case sometimes after a really hard day of training, I need two days recovery. I might take a walk, or lift upper body, or do a very light spin, and sometimes I just do nothing. It makes it hard to schedule it all in sometimes with two rest days, but I have found if I back off a bit, I have a much better ride next time.

So like I said...I know nothing from nothing, just what works for me.....

I hope you figure it out.