Ok so I guess I am starting to achieve some results (achy after an hour-long ride this morning, and feeling my arm and leg muscles tightening. (I am 52 so this isn't as easy as it is for you folks in your 20's and 30's). But this is why I got back into riding, to tone up and improve my energy level. Are there suggested techniques for people like me to do this properly? I assume longer but steady rides are better than short hard stints where I push myself hard, but that's just me guessing.