Some can ride every day-Ride hard and ride long. I can't. Weekend was where I did my milage- hills and had fun. 30 to 50 miles- 2 to 3,000ft of climbing and at a speed that kept me easy but working. Then twice a week- Tuesday and Thursday- I would do a 20 miler. One up hills and I would put effort into the hills. Recover on the flats. The other would be on a flattish route but I would push myself a bit harder than the weekend rides.

I needed those recovery days but when I first started the "Extra" 20 milers it was hard. How hard do I push on the flat route- how hard do I tackle the hills. The hills were easy- keep the heart rate up but do the hill. The flat route was about the same. Work hard but just leave enough to say I could go harder if required. But these are only 20 miles. I did work harder than on the longer rides but not to the extreme. It did take a couple of months but I found Time on the rides coming down- Hills were getting easier and WHEN I did a longer ride- say an organised 65 miler or more- I could pace myself to finish without tiring before the end- and not feel it the next day.

Not certain on the milage you are doing at present but just getting out and riding helps. If less than 20 miles- then increase gradually. Pace will settle in- legs will improve and lungs will work better. But rest days work aswell- work those into your training programme.

I am now retired so have no regular routine. Still get in 3 or 4 rides a week with rest days and milage is up to 100 to 150 a week. But one hard ride and I will rest an extra day-Except for a recovery ride but that is a different matter.