This was much like my first year of cycling after not using a bike for many years. This worked well for me, since it allows for 24 hour of recovering. Remember, when in recovery, an athlete is still burning calories at an elevated rate since the body is rebuilding muscle mass.

The following year I followed this general pattern, starting in March and ending in November;
• Tuesday: 30 miles @ 17mph pace
• Thursday: 20 miles @ 17 to 18mph pace
• Weekend: One 55 to 75 mile ride and one 20 to 35 mile ride.

Plus one or two 100 to 127 mile rides per month during the warmer half of the year.

I never had any injuries that kept me off the bike for more than three days with this routine.