went for my recovery ride today , was more like 3.5/4 miles but i took the ybrid bike out which is heavier than the road bike , preparing for tomorrows longer ride now , couldnt get the rego drink so imma try the chocolate milk and bannana tomorrow see how that goes for me . got some energy bars in gonna fill my bottles later , apart from that anything else anyone can suggest so that i am well recovered on monday after this ride