Pizza, wings and beer - lots of beer - work for me.
There's a lot of variables that could have affected your weekend. For example, did you go home and mow the lawn after your almost-century? I don't know how accustomed you are to putting in big hours on the weekend, but if you're not used to it a 5-hour ride will leave you feeling quite wasted for a few days.
I just finished a pretty intensive 3-week cycle where I've been putting in 8-9 hours on the weekends. Each weekend has left me a bit more tired. This past Saturday I rode Reddick for 5 hours and planned to ride 4 hours in the hills of San Ann Sunday. To make a long story short, I was fried from Saturday's effort and the cumulative effect of the previous 3 weeks, and ended up doing a long, easy, flat
I pretty much ate non-stop between stepping off the bike Saturday and getting back on it Sunday, but the problem was cumulative fatigue. If I were to try that weekend with a bit more rest leading into it (and I've done it plenty of times) I would've had a much better day Sunday.
Sorry to ramble, but I wanted to give an example of how many variables can come into the recovery equation.
As far as what I eat:
- Sugar bomb right after the ride (recovery drink, chocolate milk or Pepsi)
- Turkey sandwich and some fruit shortly after
- Continue grazing. Get mostly carbs but make sure you get some protein too. Eat good quality foods (i.e. non-processed) and the fat will take care of itself.
It was hotter than Hades this weekend. Talk about something that can crush your performance. There were many times yesterday where I felt like my head was gonna explode from the heat.