I have been riding for 4 years, when I started, I struggled to do a mile a day 4x a week. When I could, I doubled it, and so on until I could do 20 miles at whatever speed, comfortably, then I added 5 miles a week and when I could ride 50 comfortably I started working on speed. At first I just roade harder bu then I learned about intervals. At my age I have to accept that I probably will never be able to get much above 18 mph unless I am going downhill with a tailwind but the intervals have made me a bit faster and definitely stronger as far as distance.

Apropos of intervals, I think the podrunner podcasts which are music at specific bpm are great for interval riding on a bike although they are supposedly for runners.

As for the ride-5 days a week, it's all relative. I work out at a gym 2x a week and try to ride 4 days, or 3 if the weather is baad. I mostly go about 5 days and then take a day off. since I am a distance/endurance rider, I tend to think that TITS time (time in the saddle) is my primary goal so my typical standard training is 40-60 miles.

Take it easy and listen to your body.

go you!

marni