My husband is an avid runner and cyclist. He is a huge advocate of active recovery, meaning in your case, get on the bike and spin your legs. Other people may not experience this, but he notices a big difference when he does this compared to when he does not. I don't necessarily know for myself, because I pretty much do it because I want the best recovery possible. I, in particular, find that I seem to take longer to recover from strenuous rides than a lot of people, so I do everything I can to help myself. The whole point of a good recovery is to help you the "next" time you ride.

You have the right idea with the carbs and proteins, but just so you know, starchy carbs like pasta, white bread and white potatoes are not the most efficient fuel to "prepare" for a strenuous ride, like the day or two before it. Turns to sugar too quickly and doesn't sustain you. Carbs from veggies are the way to go. However, right before and after are the times to eat those great tasting starchy carbs, which is mostly what you referred to. There is a great article in the May edition of Bicycling magazine that has changed the way dh and I eat for big rides. I highly recommend you read it.

As for the day after the event, I don't think it's that important, unless, of course you are about to do another big ride and need to prepare for it. I just try to eat as close to the suggestions in the article all the time now, or at least take baby steps in that direction ... but am much more particular about it the day or two before a big event.

By the way, a good recovery drink is Recoverite. Drink it within 30 minutes of every ride, especially the big one's. And the bigger the ride, the more you need other real food carbs and proteins to go with the drink. Plan ahead and take it with you to events to mix and drink right after.

Hope this helps. Congrats on your first Metric!!!