I'm surprised/hope this question isn't addressed in a sticky.
I can devote 3 nonconsecutive mornings a week to bicycling. My goal is stronger legs/go faster.
How am I supposed to vary the training intensity/lenth? Do I do my max everyday or go 100%,80%,50%?
Is it still ok to work legs at gym (squats) while doing this or will that lead to overtraining?