-Stay hydrated all the time not just when riding
-Clean your bike drivetrain
-Set goals
-Short rides at full speed, all you got, ie. 10miles
-Climb more, hard
-Intervals
-Electrolyte before, during, and after
-Nutrition before, during, and after
-Recover shake within 10min after a ride
-Great recovery foods: eggs, rice, mangos with skin, vegetables, fruit
-Stretch-keep moving after you ride, loosen up the hips and glutes
-Let you body recover, don’t try to crush it everyday. Try doing a real easy ride for an hour once a week and see what that does.
-Sleep