Somewhere along the line I heard or read that after a long ride, and when I was new to cycling 20 miles was a long ride, that I should have a recovery food/drink after the ride.

There should be a mix of carbs and protein and if you go to any bike shop or bike internet shop there will be a selection to choose from, specified for recovery. However, many people drink something like chocolate milk for the approximate right mix of protein/carbs after you deplete your energy stores. Now I eat homemade yogurt with a bit of maple syrup to up my energy.

One other thing, is taking care of your body by doing stretches. My favorite is to lie with my rear end up against a wall with my legs fully extended up the wall to give my hamstrings a really good stretch. This also helps my lower back and gives my body a well-deserved rest. I do this for 5 - 20 minutes.