Catrin, seriously, a recovery day is as important as the days you ride or lift. Especially at our age (just more aware of this, since my b-day is in 10 days). At 32, I could work out like crazy, 6 days a week and do a light work out on the 7th. But, I was always sick! Now, my muscles feel like lead and I actually ache if I don't moderate. Like yesterday, for example. I had planned a short ride, but weather interfered. So I did a 10 minute cardio blast tape which is pretty intense, and then 15 minutes of core work with the stability ball. Then, I took a moderate walk outside, more leisure than fitness, about 2 miles. If I don't do stuff like this once a week, plus another day of yoga with no hard stuff, I am toast. I have found I actually maintain my weigh better with this schedule. I try to do 3-4 days cardio (riding or fitness walking) at this time of year, 2 days core/weights, and the rest, well rest or something very easy. When it's peak cycling or x country season, I back off of everything except 2 days of core or yoga.