Originally Posted by
AzTallRider
1. Take a rest day or two each week, riding longer on the days you do ride to make up for it.
2. Drink a recovery drink with protein after each ride (protein is needed to rebuild muscles).
3. Stretch each evening, and roll out or massage your muscles.
4. Get plenty of sleep.
This. Rest is key as that is when muscle grows. Chocolate milk is a good recovery drink. You want carbs to replenish your glycogen stores and protein to help repair muscle tissue.