3 tips to proper post-ride recovery

I often get asked how to recover properly 
after and between rides.
Well there are certain factors you need to take 
care of to ensure you recover fully after your rides : 

1. Nutrition 
Nutrition is about equal to rest when it comes to importance 
for helping you recover after your rides.
You need to eat right to recover properly after your rides.
Immediately after your ride you want to take a protein shake (this is 
better than milk as there is no/very little fat so it gets straight into
your blood stream) mixed with water. You may also have 
some carbs like dextrose in this.
About 30-60 minutes after this you want your post ride meal. A good 
post ride meal would be 2 fistful size servings of protein, 2 fistful 
size servings of carb and 2-4 fistfuls of veggies.
Then you want to make sure on a daily basis you are eating roughly 1.5g-2g of protein
per 1kg of bodyweight. That means an 90kg guy needs to be eating around 
135g-180g of protein per day. A chicken breast has around 30g of protein in it
for reference.
Protein is the building blocks of your body. If you aren't getting near that goal..you aren't
eating enough protein to recover.
2. Rest
Just as important as your nutrition is sleep/rest.
You need to rest to recover properly. Sleep is important for this. You need
6- 8 hours of sleep a night and you can nap too for extra recovery 
time. Pro athletes will often sleep for 10 hours a night then have 1 or 
2 30-60 minute naps a day! Sleep is SUPER important. As well as sleep 
though you need some dedicated rest time.
Try to plan your week so you have 1-2 days a week off training 
where you can fully rest and recover. (rest days)
3. Active recovery 
Sometimes when your legs are sore and you are feeling 
stiff it can benefit you to get up and move! 

Going for a really easy 3/10 difficultly canal ride...or static bike spin...can
help loosen off your legs and increase the blood flow to your muscles.
Active recovery can really help you recover quicker. Sometimes 
faster than doing nothing! 
Remember - you can train as hard as you like, if you don't 
recover fully then its all for nothing! 

Matt Mooney