I follow a schedule set by my coach. Depending on phase of my training, I’ll take 2 days rest per week, do 1-3 intense workouts per week and 1-3 higher volume fun/mental break/easy to moderate intensity rides per week. I don’t take full weeks (or multiple full weeks) off the bike, as masters lose fitness more quickly and have more work to regain fitness when compared to younger people; this influences training in that more fun/enjoyable stuff has to be weaved in all year long, otherwise you might not want to stay on the bike year round.

Overall, my volume is kept under wraps, which allows more intensity. I actually am someone who can handle large training volumes but it has to be lower intensity stuff that builds endurance over speed. Speed is my goal, so volume can be counterproductive (even though it’s what my peers care about mostly).

Also lots of stretching and core/strength. Stretching all the time, core/strength in various forms once a week.