7 weeks ago I bought a road bike and I've been stepping up my daily rides from the casual 10 mile hybrid and mtb rides I used to take to longer rides at a decent pace (currently 20-35 miles at 17-21 mph). Until yesterday, My post ride ritual was to simply drink a big water or iced coffee and grab a shower. Not surprisingly, if I had an especialy hard ride, I walked like a zombie for the evening and woke up the next morning tired with sore legs.
So yesterday, I had a big ride (set a new personal record for the 40K and pushed a fast 35 miles in the wind) I thought I'd try adding a few carbs and calories (milk and cottage cheese) to the post-ride ritual and sure enough, my legs felt fine within an hour and this morning I woke up ready to ride again.

What do you eat or drink after a ride?