i'm with Chaadster, i have a purpose when i ride. my "training" is usually a mixture of what ever i encounter during my ride. if i hit a good hill, i may ride it a couple of times in a row. a flat straight...power and high cadence (e.g. a sprint). it keeps things fresh and helps with variety. during the times i can't ride, i hit up a spin class two times a week. mainly for the cardo aspect. for strength, i've been working out for many decades so gym time is a way of life.