I tried to adopt some suggestions and did 12 miles this morning with 700 ft elevation at 13 mph average. I had some bacon, eggs and hash browns when I got to work to cover some protein/carbs for recovery. I usually have some combo of eggs and potatoes/rice/sweet potatoes after my rides for recovery. Still sore but I realize I need a better planned out training regiment (I hate to say training regiment since I'm not training for anything).

One problem is it's hard for me to get a really flat ride. The 700 ft at 12 miles was me trying not to climb. Problem is ride from home and the only really flat option is the major road by my home that is 2-3 lanes each way with 40mph speed limit and I live in the city with the most unsafe drivers in the country so riding there in rush hour is not fun (not to mention constant stop lights). So I have to do some climbing just to get to more quite streets