To get stronger and faster you need to gradually increase the demands you place on your body by riding longer, harder, or more often. For example, if you're used to riding anywhere from three to five hours a week, adding 18 to 30 minutes to your schedule would create an overload. Aim to increase ride volume by no more than 10 percent each week.
Rest as hard as you ride
Training adaptations take place while you're off the bike, so allow for recovery. Your weekly volume should be somewhat challenging without leaving you flat on your face at the end of a week. A single day of rest after a weekend of riding should leave you with plenty of energy to get back in the saddle on Tuesday. (Don't forget that nutrition is key on your rest days. Try one of these Foods That Speed-Up Recovery.)
Train in Cycles
Alternate hard and easy sessions. On weeks two and three, increase workout time by about 10 percent each week and the number of intervals by 10 to 15 percent. Scale back by 40 to 50 percent on week four. Each four-week cycle should follow a similar format. New to training? Take your recovery time after one or two weeks instead of three.