I am not fit after the winter and I have been doing the occasional 20 miler to keep my hand in---till last Sunday and did a metric and payed for it by the end. Monday morning and before work I did a recovery ride. 10 miles at a low pace- with no effort and a high cadence. Just turning the pedals got the stiff muscles moving and no effort on them meant no further strain. Just wish I had stood up for the 10 miles as I can still feel the saddle 3 days later.(and that is without sitting on the bike)

If you finished a metric- you were ready to do one. The recovery ride the next day would have been a good idea but too late now. Just a couple of easy 20 milers and then start training for the Full Century ride- the 100 miler. Could be by the end of Summer.