How do I improve my ability to recover quickly from bike rides? If I ride or run 2-3 days in a row, it takes at least 2 days off for me to recover fully
example this week
Sun - 45 mile ride
Mon - 25 mile ride
Tue - 5 mile run
Wed - rest
Thu - 25 mile ride :: My legs were simply in no shape to work hard.

I follow the usual nutrition stuff before, during and after the ride.

What can I do to improve ability to recover quicker?