Ok, I didn't read what everyone said... But here are my .02 FWIW....
First of all you need to eat more before you ride. I would add a cup of yogurt and some fruit maybe. Unless of course you don't do yogurt. But some protien sorurce will stay with you longer.
On anything longer than 3 hours you will need food. I use pretzels, gummy bears, and take a clif bar w/ me. When I hit the 50 mile mark I stop and eat the bar. I also drink cytomax mixed w/ a scoop of carbopro for added calories on the longer rides. If you want to try carbo I can send you some. I have a TON leftover. Oh and salt... I use thermolytes. Thats on the long stuff though 3+ hours only- or if it's REALLY hot, then anything over 2 hours.
Post ride ( or post ride/run) I stretch, grab a power bar and jump in the cold pool. In the summer I have to throw ice in the tub and jump in. Icing your legs will do WONDERS for recovery!! I'm totally serious about this! Even if you freeze some water in dixie cups, then peel away the cups and rub down your legs. It's an old distance running trick and it works! After I started doing this I totally noticed the difference.
Ok, hope this helps.
Denise