Training & Nutrition - Rest Days?

Hi there,
I am in the process of working out a bit of a ...workout plan.
I'm going to join the local gym, cycling and other activities which I am already a part of.

I already know that you shouldn't overly work one particular muscle group for consecutive days and that rest days are needed. However, is it important to have a full rest day say...one day per week or is it better to spread out the excercise over the full week, with higher and lower intensity days? For example, instead of taking a full day of rest, go for a leisurely ride with no pressure or big hills.

I won't be straining myself although I'll have a couple of days that are more intense that others it's just that if I don't have anything planned for a day I tend to bludge and not do anything. If I plan in advance some form of activity it helps me get started and out of the house so I get more done, rather than sitting on the couch staring at something.

Thanks in advance!

I like to do both. A recovery day with a relaxed ride, walk, or swim, and a rest day where I don't really do anything other than what life throws my way.

Az

I bought my bike five weeks ago and right away started riding pretty hard (16-18 mph avg. over 30 mile ride with some hills) every other day with a complete rest day in between. It's been working pretty well so far (besides the cold) but I too wonder if I'm resting too much in between. Should I ride more?

Lately I've been riding 3 or 4 days and averaging 150-160 miles a week. I used to ride 250+ miles spread out over 5-6 days. I've seen more drastic changes in my physiology, speed and power by resting more. These days though I've ramped down a bit on the intensity and my speed averages have gone down considerably. I am slowly increasing my mileage every week or two but I'm sure that will change once the cold weather hits. Then it will be time to hit the trainer and the gym.