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.