Loyal coaching and bike fitting preaches consistency, rest and recovery.
Consistency, I always joke with my four hour rule. If you only have four hours a week to ride, I'd rather see four, one hour rides then one four hour ride. Your body will absorb that fitness a lot better. It's also not as fatiguing, so that's another thing. Then rest/recovery. If you start training harder, you got to make sure the rest is there. The body rebuilds itself, if the training is there to tear the body down, you rest, and it springboards off that. It's easy to ride hard and hard to ride easy. And cycling is such an aerobic sport. And there’s sports, like cycling, such as cross country skiing, you know, when you're racing, it's anaerobic for a good chunk of the race, but to allow the body to handle that kind of load, you got to ride aerobically a lot, and a lot of people don't know what true aerobic effort is. I see riders all the time, you know, they go medium hard to pretty hard, all the time. But when you go hard, learn how to go ballistically hard.