A common phrase is that "Your easy days are too hard and your hard days are too easy". When you first start cycling you can fall into a rhythm of where you often dont ride hard enough to make gains but never easy enough to really recover.
In this cycling training video I give a quick tip on how often and how hard you should be riding. I give a couple examples of types that people fall into and just talk about taking the easy days easy and the hard days hard.
I have linked a couple workouts below to help you train smart.