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IT'S A REST DAY: You're starting Week 5 of your program and you've made great progress. (Let us know how it's going -- email us at training@activeroute.com!) You're riding longer and harder than you were a month ago. But after 30 days of steadily increasing gains, it's time to back it down a notch, so this week is going to be a rest week. Studies show that significant gains in fitness come, not during the hard efforts of training, but during the rest and recovery phase. That's when your muscles repair themselves and get stronger. That's true for short periods ("microcycles"), such as on a weekly basis -- that's why we've included two rest days each week. But it's also true during longer periods ("macrocycles"), so coaches have learned to reduce the intensity and distance every three or four weeks, then start another "build" cycle.
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