Proper hydration the day BEFORE the ride, A full bladder with CLEAR Urine needing to be deposited at the start of the ride is a good sign.
DO NOT stretch when you are about to start the ride ! this does more harm than good, stretching 'cold' engines is bad news.
Ride the first mile steadily increasing work load, then get off and stretch those now WARM muscles, now ride 20 to 30 minutes
at your pace then stop and eat a good protein bar. A good load of protein, muscle milk,,etc.

Now your ready to hold your pace.

This Is most Important:
Do not get off the bike for rest, Rest ON the bike by easing off the power to say 20 to 30%, ride, drink, sit up, ride.
About a half a mile later Get It On....

2:1 ratio of Gatorade during the ride. A cup of rice ASAP as soon as the ride Is over for recovery, banana's, O.J. daily,,,, Two after the ride.