ok i'm a noobie and have been riding 30 miles, every other day, for the last few weeks. I have been told I should switch to 4 days riding in a row and then a day off, and then repeat (4 days on 1 day off).
Is this correct? What kind of schedule do you use?

By the way, it feels so good to be back on a bike again and thanks for all the help on this great site!!!!

j.

I've been riding 30 miles daily for 6 days than a day off the bike. I also run about 3 miles 3 times a week.

4 days on, 1 day off is one way to go about it. There's tons and tons and tons of good advice buried in the archives here, so I'd recommend doing some research there.

One small piece of advice - don't repeat you're distance or intensity every day.

It depends. Are you racing?

When I was racing, I was riding 6 days on, and one day off (or 10 mile recovery ride). The 6 days usually went long, short, long, short, long, long.

Now that I'm riding recreationally, I tend to follow a more exercise style workout. Ride 1 day, rest 1 day, etc. and now that I have more free time I added a day to make 4 days a week. It all depends on what you want. Races, health, muscle tone, endurance and sex drive, ride a century?

+1

If you do the same intensity and distance, your body will become accustomed to that.

If you want to get faster, I'd also recommend getting a day of intervals in there, followed by a day of either active recovery or rest.