The benefit of recovery is real, but it is totally over-stated on these forums. And for nonracers, recovery is invariably over-done. Soreness does NOT mean you need to stay off the bike. In fact, perpetual mild soreness is a sign you're training well and making progress.

If you're under 12 hours per week, prepare to train on sore legs as much as possible - you won't be overdoing in general, and even if you do, your fatgiue will automatically limit your overdoing it. (It's different for runners where the impact gives a much higher risk of injury if you overdo it.)