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?

How old are you? What intensity do you ride at? What are you doing nutrition wise before a ride? You have one resting day in there per week which is actually more than what I typically do awhich I know can lead to overtraining...but no sore leg muscles. During the winter my bottles have nothing but water in them for up to 2 hour rides. After my ride I drink a protein drink (1 scoop protein ~20grams protein). The only time my legs get sore are if I race, or I did a distance longer than I normally do. Otherwise I can do back to back to back....rides without any soreness.

You might want to pick up the cyclist's training bible.

How long have you been training with this approximate pattern, distance, and intensity?
What's your diet like?
How much sleep do you get?
What are you using for pre and post ride nutrition?
Do your legs hurt on the bike, or do you just have no power by Thursday?

buy steroids, you'll recover faster. J/K.

The infrequent runs are going to make you feel pretty sore, at least they do for me. Running is "high impact".

Recover for what? You mean you can't just do the rides as you normally do? Or are you saying you cant sustain similar intensities?

Your post is unclear

OP - What do you mean by "fully recover"? Are your talking about the burning legs caused by micro-tears in your muscle fibers? Or are you having other issues that are causing you problems? The schedule you listed sounds very mild, but you might be doing this at a race pace, so we need more info to understand. Do you have a good base built, or you just beginning to get back into it? Read up on proper nutrition and fueling after a ride along with different training schedules.

Too often athletes like to ignore the messages they get from their bodies. They think exercise and training are all about motivation and discipline.

There are things you can do to speed recovery but perhaps a better approach is to rethink your training program.

For example, if you did: Sun 20 ride, Mon 10 ride, Tue 2 run, Wed rest, could you ride 25 on Thu without tired legs?
If so, how about Sun 30 ride, Mon 15 ride, Tue 3 run, Wed rest ... how would you feel on Thu with this routine?

And so on ...

If you have dead legs after a day off, there's a very good chance you should start with shorter distances and less intensity. Build up gradually until you can recover fully after a rest day. Your body will know when it's ready for more work if you're willing to pay attention to it. Pushing through dead legs isn't smart training; it's a path to injury and loss of progress. Take a few steps back and rebuild from there.