I started road biking about a month and a half ago with an 06 Raleigh Sport, and I've been riding to and from work Mon to Fri, at 10 miles each way. The problem is, as the week goes on, towards Thursday and Friday, I get progressively more tired and I get slower. I've been reading around here about food and rest and such, and was wondering how to lessen the fatigue. I bike Saturdays and rest Sundays, and I feel much stronger on Mondays...but I don't have an option to rest a day during the week.
What should I eat and when should I eat it? I take the train to work, and then walk a bit, so it takes about an hour between when I leave my bike and when I get to work, at which point I usually eat my lunch. Would eating sooner be helpful to recovery? And besides gross power bars, any other suggestions?
I've read some stuff about slow recovery rides...how slow is slow? I make myself ride slowly in some rides for "recovery" but in the end I'm only 1-2mph slower than normal.
I haven't been able to find any definite resource on stretching...does anyone have suggestions for this?
And any other suggestions for being as strong on Friday as Monday would be much appreciated. Thanks