I'm getting into biking a bit late this season but I'm taking it and losing weight more seriously. I normally ride about 11-12 miles and I average around an hour of actual moving time. It has some pretty steep and long climbs so I think I do pretty well. But I would like a nice recipe for pre/post ride smoothies. I normally just throw in some frozen berries, a scoop or two of whey protein powder, and a few ice cubes and some yogurt and a bit of milk. But I'm sure that it can be improved on and I don't know how well that is really benefiting me.