I think ive got the nutrition and hydration sorted whilst im riding
Went out for a 17 mile spin today wasnt too bad drank about 1.5 litres
was also trying out energy gels today had one at about half way but didnt like them that much so just had the one i think ill stick to the bars which id usually have one bar to every hour of riding i do

Afterwards today i had a meal within an hour of coming back in and i drank another bottle of drink (i usually refill the one i took on my ride when i come in and drink it whilst im putting my cycling gear away etc ) , gonna try and get out to do a 4 or 5 mile recovery ride tomorrow without much trouble
and then hopefully on sunday going for a 30 mile ride , going to try a few different recovery options before i settle for one , this sunday its going to be either chocolate milk and a bannana or the sis rego drink and then next sunday im going to try a different one then see which one suits me best

Stretching ?
Ive been stretching before going out every ride but should i also be stretching once ive come back , and if so what speecific stretches should i be doing afterwards ?