Training & Nutrition - What's the best way to recover from a hard ride?

I am riding a "very long commute" to work every day now. It's 22 miles one way. The last 8 miles are with a friend of mine who really is fast. So the last 8 miles are basically a sprint. When I get to work, my legs are tired and can get achy. What is the best way, after my ride, to recover from the efforts I put in and get on with my day in the least amount of discomfort?

Get some carbs and water in ya, for one. Stretch for a bit after you're done riding, for two. Try not ending with a sprint, for three (that is: cool down the last few miles).

Rest for little while if possible, and stretch. Also, get some carbs for energy. I always make sure I drink plenty of gatorade to replenish fluids. Gatorade works good for me, and has some electrlytes as well. Stay away from coffee, (dehydration) unless you are a die-hard coffee-holic like me, and just have to have it. :D

I have been drining Endurox after my hard workouts and think it's helping. I have no scientific proof to back it up but I have noticed I don't feel sore after hard workouts.

Also, you can always tell your friend to take it easy or to go ahead and hammer and you'll just meet him at work.

I feel best if I do the "quality carb" thing and take a walk. The walk limbers up the legs better than stretching. After my weekly metric century and my weekly 18 to 24 single-track ride, a two mile walk rejuvenates me to where I can funtion normally immediately after the walk.

For 22 miles, try a half-mile walk because of the limited available time.

ALso consider that the more you sprint to work, the more you'll get used to it. A "good carb" breakfast, early enough before you leave for work will also speed recovery.

Details of how/when to eat before/during and after are explained well in Carmichaels new book Food For Fitness.

Al

I have been using accelerade and endurox for many years.. Just tried the Powerbar Recovery drink and it seems that I am less sore after using this compared to Endurox.. Again no science here just going on feel.. I know that the powerbar recovery has a lot of sodium which is good for me because I sweat a lot when I ride..