Only a severely sprained ankle could slow him down long enough to ask him about his training methods. During those rides, it's helpful to spend some time using a higher cadence. Using a lower gear and a faster cadence helps get that muscle memory going and helps you work on your cycling technique. After establishing a base, the second goal, according to Cannon, is consistency. You get consistency by adequate recovery time between rides and between workouts.
Most people tend to over-train.
A good way to gauge yourself is, at the end of every day, feel like you could have done a little bit more. He adds that active recovery is vital to maximizing your workouts and staying consistent. The best thing you can do after a hard ride is get back on the bike the next day and go for a light, easy spin. Even if you're tired and you don't want to do it, it facilitates a faster recovery than if you just went home and sat on the couch. Once you've built your base and established consistency, it's time for some interval training.