Post ride - I like almond or soy milk with protein powder mixed in (all chocolate, of course!). There is enough sugar in the almond or soy milk to replenish carb stores - but not too much. You need protein and carbs after a ride. I've read that carbs drive the proteins into the muscles. Toss a banana in it & you're good to go.

I think that cold is what you want post ride. If you're having an inflammatory response, cold will help. You also might want to give your body a break so that it can recover. You get stronger between rides, when your muscles repair themselves. If you continually abuse them, they don't get stronger & you risk injury. If you can't stand to think of one day off the bike - give yourself a short, slow, flat ride.

At 32, you're in your prime. Don't gimme that 'old lady' stuff! You & Lance could have been in the womb together!