Recovery

I've been feeling a little over-trained lately. I've been riding hard on the weekends and haven't really been recovering well. I set out with the best of intentions during the week to ride easy and recover, but gradually my speed creeps up and I'm hammerin' along. Sometimes, I just don't leave myself enough time to get where I'm going.
Riding outside during the summer is great, but I have a hard time training at a specific intensity especially if I'm with other people. In order to train at a specific intensity or in my case, recover, I get on the trainer. I got some good recovery time in last night on my trainer.

Here's my recovery drink recipe:

• 1 Banana
  
• 1 Cup of Frozen strawberries
  
• 1 Scoop of Hammer Pro Soy
  
• 1 or 2 Cups of Orange Juice
  
• A couple cubes of Ice
  

Shove it all in the blender and mix well. You can add Pineapple(juice or chunks), yogurt, or orange sherbert. Pineapple tends to give it a bit of a cherry taste. The best time to refuel is within the first 20 minutes after the workout. If you can't refuel within that 20 minutes, try to refuel within the first hour after the workout. Its during these windows that the body is most receptive to refueling.   ¶ 5:43 PM