The first thing I would want any serious rider to do is have an annual plan.  I've attached one here that is adapted from the standard British Cycling annual planner.  Mine has a peak and trough trend line on it and the example shows how different periods of training can be used.  It is based on an actual one developed for a successful Southern rider. 

This is to introduce a new Forum to advise on coaching related
matters.  File attachments will be added as necessary to assist any
enquiries.  Although I will lead this Forum, other coaches may add
comments or content as they wish.  All I ask is that the advice is
grounded in good practice! 

So, you shouldn't hear anything
about getting bathed in vinegar as a way of improving recovery (yes,
honestly) - but you might hear about the benefits of eating a sandwich
within thirty minutes of training to do the same thing.