Quote Originally Posted by emily_in_nc View Post
Timely blog posting I just read tonight about the importance of recovery fueling after a hard ride, and the smoothie recipe sounds great too!

http://lovingthebike.com/cycling-nur...utter-smoothie

I was exhausted today after my 50-miler (very hot and humid towards the end as well). I was soaked with sweat and didn't feel hungry at all when I got home. Although I think I was well hydrated as I drank a good amount on the ride, I drank a tall glass of Simply limeade, took a shower, then made some salmon salad b/c I knew my DH would want it after his ride (78 miles). I could have easily skipped food for several hours and just napped instead! I ate salmon salad on a bed of lettuce and drank a lite beer for a very late lunch.

I guess I didn't eat enough on the ride, though I thought I did at the time. I had pancakes before the ride. During the ride, I ate a homemade energy bar (oats, honey, raisins, etc.), drank a 16 oz. chocolate milk, and one of my water bottles was diluted limeade with a couple sprinkles of salt added. Reading that now, it doesn't sound like a whole lot for 3.5 hours of warm-weather cycling with a good number of hills, plus ~45 minutes of stops.

I've just started doing long rides again -- guess I am out of practice!
I'm with you there! 40 mile plus rides every weekend in my future until I'm in killer shape. I need 750 more miles in my before I truly have a base. Only 250 in me now, yeesh.

I'm climbing the steps at the Arch (a lovely set of 60) tomorrow at 7 am. I'll have to get up early and eat something yumsies. Muesli or oatmeal might be on the menu