Originally Posted by
bigfred
Basically, if you get out and ride "hard" and "push" yourself beyond your comfort zone, you're going to see gains.
Maybe once a month i come back from a ride where i thought "hmm i could have push harder". Most my rides when I get back i am spent, and curse having to carry my bike up the stairs. I think if my last 3-5 miles are not limping torture then i failed to push myself enough and try to add a sprint or two before i get back.