Yeah, I don't know much, but I know that you need at least one day off a week - either complete rest or an easy spin.

It took me a while to figure out the benefits of recovery until recently. I used to do a hard ride on Tuesday nights, and then a really hard group ride on Wednesdays. I could barely keep up on the Wed. ride for the first few miles, and then I was always tossed off the back. Well, one week I missed my Tuesday ride, so I did the Wednesday ride completely fresh. For the first time ever, I was able to keep up for the entire ride! Since then, I've always taken Tuesdays off. I still fall far behind at times on Wednesday's rides, I keep getting better and better!