The day after a 60-70 mile ride I'm toast. It's always a day off or a light spin around the neighborhood, 10-12 miles, no more. If I raced or rode particularly hard I may take two recovery days. I'm 42 years old, so recovery is taking longer than it did years ago. Listen to your body. If it's tired, rest it, you'll get stronger. Hammering on a tired body promotes overtraining.
Faster. . . what type of speed do you want? Sprint speed - fast in the last 300 meters. Endurance speed- faster long rides, centuries. Time trial speed - consistent speed over 20 to 40 miles.
Whatever speed you're looking for requires training for that type of speed. Instead of a 50 mile hammer ride, 6 reps of hill repeats may be in order, for example.
Also, after 3 months of hard riding a week of light spinning may be in order to let your body "catch up", rest and prepare for the next period of training.
Also, if you aren't using a heart rate monitor, I suggest you get one and then read everything you can on how it can help you.
Last edited by WoodyUpstate; 08-30-02 at 07:28 AM.