http://www.spinning.com/spinning-ent...zone-chart.asp

I teach Spinning at my gym (indoor stationary cycling classes). Above is a link from Spinnning's web site that has some info about the different energy zones. If you scroll down, you can see some frequency suggestions. Some of the same concepts can apply to outside. As far as what you ask "how often do you do what?". That depnds. Your own personal fitness level. Your goals.

Someone who is already a very fit cyclist aspiring to race will train differently that someone going for long distance. Or someone for general overall fitness / weight loss.

I learned alot too by aquiring diff books on cycling and training. I love going to my local bookstore (or library works and is free w/your tax $) to browse. Also titles I have read about here on TE have been helpful. It's alot to digest, but worthwhile.