You didn't ask but, when going out pedaling something that can really help you recover FAST is drinking something like "Endurox R4". I used to mountain bike for several hours at a time, and it made a HUGE difference in recovery time by getting in the nutrients right after a long cycle session. I was pretty prone to cramping though, so YMMV. For me and the guys I pedaled with it was night and day. I like a 2:1 sugar:protein a bit more, but what ever works. Most bikers love endurox. I used to buy powdered bulk aminos, powder cross filter, ionized mega broken down whey and dextrose and mix my own drink for pedaling. Always added in vitamin C and then a banana later. After a while I got really lazy though and would mix OJ and yogurt. Ot a banana and protein powder + water. Anyway to get sugar, vitamin C and potasium, and simple sugar ASAP. I think the home brew worked the best but it would always make me insanely hungry(I desired that effect at the time though). With the other 2 options I felt I got the same results, but the smoothy made me have less appetite. Vitamin C, potasium, and sugar is the real key. The protein was really good too but not as important. All good info, What do you eat/drink before cycling? I was younger and extremely active..... Probably a tripple whopper with cheese large shake and onion rings. I was also Mtn Biking and we thought it was a fun game to see who could eat the most and not puke while slamming around jumps and river bottoms. Road biking is much more freindly to the guts than hopping dirt. Now? I would probably keep it pretty light. CHicken breast and rice with extra rice? Or chicken and pasta. Unless you're pedaling only for the sake of loosing weight slow burning carbs and water are your friend. When wrestling, pedaling, working a heavy bag, or lifting the best think you can do is stay hydrated. Usually for anyone who is regularly sweating hard and eating pretty healthy you also need electrolytes, so I would mix gatoraide or OJ in a 4-1 mix with water when I felt like I was really depleated.