I normally do my own thing when I ride and it all depends on which bike I take as to what I do. A normal ride for me is a 1 hour, solo ride (15 miles) after work, 4 days a week, on the road bike. The after work ride is usually mixed with intervals and spinning but I don't overdo it with either. After supper, the wife and I will do an 8-10 mile neighborhood ride at a 9-10 mph pace. I always use the hybrid for that ride. Weekends are my fast and/or distance rides, depends on how I feel when I start. I retire at the end of this month so my daily rides will start getting longer but I will also pace myself and enjoy the ride more than trying to outdo myself. I am also 65 and I would much rather ride than race so pacing myself comes rather easy for me.