I'm new to cycling, but I can tell you that when I first started doing indoor spin, my bones and general crotch area were sore for the first few days, but it went away. I've never had it on my bike, but I think that's from the spinning experience - I'm already used to the pressure there. So anyway I do think you get used to that and it's pretty quick.

After a workout, I make myself a smoothie almost as soon as I walk in the door: 1 cup frozen blueberries, a banana, yogurt, milk, a kiwi, and something to sweeten, usually honey. If I remember I put in some protein powder. I don't like the way it tastes though, so I often forget on purpose. I rarely get muscle soreness.

DH likes Endurox for recovery. It tastes pretty good. I'm just not big on powder of any kind. I've tried it though, and it does seem pretty effective.