Eating properly on your recovery rides
Recovery rides are an integral part of you weekly training plan but they do not need any specific nutritional consideration. Recovery rides are a chance to chill out and just enjoy some easy miles and social riding with friends or teammates. Since these rides are generally under one hour no there are no special energy requirements. If you want to take a snack along that’s fine. Otherwise stop by the local coffee house and relax with and little java and a yummy pastry. Fluids are always an important consideration on the bike so take a bottle and sip on it along the way. Plain water is fine.
Daily calorie intake - Eat your normal balanced diet with 60-70% calories from carbohydrates and total calorie intake based on BRM and activity levels.
3-4 hours before training - No special needs here. Eat normally. The recovery ride is just another low-key activity in your day.
During the ride - Take a bottle along and drink at your regular intervals. I prefer a tall Latte and a raisin scone myself.
Recovery - None required.