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IT'S A REST DAY: You're starting Week 5 of your program and you've made great progress. You're riding longer and harder than you were a month ago. But after your three consecutive rides, it's time to back it down a notch. 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 on a weekly basis and it's why we've included two rest days each week. But this principle can also be applied to longer training cycles such as monthly cycles. As a result, coaches have learned to reduce the intensity and distance every three or four weeks, then start another "build" cycle to add more strength.
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