Sunday we did plyopushups with sets of air squats between each set of plyo-pushups. This was our "finisher" for the workout and we were, indeed, finished

I ride on non-workout days. Typically I can ride the day after a hard group training workout, I just have to make certain I get my 2 rest days in the week. I might do a light, easy spin the evening after an early morning hard workout, but nothing at a higher intensity level or a lot of climbing.