I am 57 y/o and ride on average three times per week with my rides ranging from 40-85 miles and 100 feet of ascent per mile. After trial and error I adopted the following routines after my rides. I drink a whey protein shake and about a quart of cold water post ride. I take a cold shower. I eat a mixed green kale salad after each ride. I have a cup of black coffee after my meal. With this, I rev my metabolism and I do not want to nap. I keep a strict sleep schedule from 2100 to 0400. For me, this works. YMMV