I did an intense upper body workout of just over 2 hours yesterday. I ride 2 to 3 days in a row and then rest the legs. I find that it takes me 2 days to recover from the weights. This time of year my emphasis is on the bike and in the winter months the emphasis is on the weights (full body) with some trainer time. I like to keep my rides around 2 1/2 to 3 hours of hillly stuff. I really enjoy morning rides but it has been so cool here I have to drag my old butt out the door. l am looking forward to warmer days.