Talk to me about post-ride recovery

[XMcShiftersonX]

It sounds like you increased your mileage pretty well, so good job with that! As far as the chaffing and pain goes, I would try some chamois cream applied directly to the pad of your cycling shorts and reapply anytime you go to the bathroom. Also, something I've been doing more lately is repositioning frequently on the saddle, and standing up at least once on every hill to give the area a little break.

Nutrition-wise I've heard it's good to eat between 150-300 calories for every hour that you're on your bike. I will have a gu packet and two shot blocks every hour with water, every other hour I may have more, like a clif bar or a banana. I hear "eat a little, frequently" is a good motto. I usually stop every hour for a few minutes to eat a little bit and stretch a little. While I'm riding I'm drinking my perpetuem protein/electrolyte drink. I've also read you should try to consume one water bottle an hour. I think staying well hydrated has improved how I feel more than anything else.

After your ride, you should eat something right away. Immediately after I get off my bike I usually eat a clif builder's bar, then when I get home (if I didn't ride from home), maybe 30 minutes later, I'll make a fruit smoothie with protein powder, then I'll stretch and shower and within an hour eat a real meal. It's important to eat after as well to prevent yourself from feeling like crap, and drink lots and lots of water!!