I try not to take days off the bike. They happen, but I don't schedule them. Rest days in winter, I spin lightly on rollers for an hour while watching TV. Is there a reason you need to be completely off the bike? I was under the impression that AR and off the bike were equivalent, but with AR being slightly better for training purposes.
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Cat 2 Track, Cat 3 Road.
"If you’re new enough [to racing] that you would ask such question, then i would hazard a guess that if you just made up a workout that sounded hard to do, and did it, you’d probably get faster." --
the tiniest sprinter