Okay, need nutrition advise

[Grog]

Aaah! I can't do the ice thing on my legs but the goal really is just to activate circulation, so when I shower after my workout I alternate quite cold with hot water for about 3 sets, like cold water running on my legs while I massage shampoo into my scalp, warm water to rinse, hot water again while I apply conditioner, etc.

It works well, too. Otherwise a pool at a decent temperature (75-80) alternating with hot tub works well too. Or even just the pool.

[Starfish]

Lots of great recovery tips here. For me, I do find that ice, massage, baths and chocolate milk or Endurox really help.

But, you also mention that you have been off the bike for 7 years. Your post is about 6 weeks after your March 1 start date, and you are doing 60-70+ miles/week it looks like? We are all different and have different sports backgrounds, but it might be worth taking a look at your mileage ramp-up, and also the intensity of your rides (HR, difficulty of hill climbs, etc). Only you know what kind of an aerobic base you already had and what kind of strength training you had been doing.

I know my recovery is vastly different if my 40 mile ride is flatter and slower, or if it climbs like a booger and I'm struggling to keep up with fast riders.

[Dogmama]

Post ride it is important to have fast carbs - i.e. simple sugars. I use chocolate soy milk, a scoop of protein powder and 2 gm of l-glutamine (to help muscles recover faster.) I have to water it down a little because I'm really not hungry post ride & I have to make myself eat something. Whatever you have post-ride keep the fiber & fats down because that will delay absorption of carbs.

Icing your legs is a great idea. When I was doing physical therapy for my neck, he would always ice me down afterwards. Once I was short of time & ran out without being iced. BIG difference the next day - lots of soreness.