Originally Posted by
garethzbarker
in regards to OPs 1st question. I know it's not bad but what if your goal is to build muscle, does it make a difference? I rode this year just for calorie burn and for aerobic fitness but next year I want to build leg muscle. Would I be better off riding every day, making one day intervals and the other just aerobic, do intervals everyday or would it be better to ride one day then do a core workout the next?
If you want to build muscle don't ride your bike, lift weights. If you want to get faster then yes it would be a good idea to add some intervals to your riding. A good start would be to read Friel's Training Bible.