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You have to eat. When you're at the end of a hard bike ride (or sometime in the middle of a long one), you'll recover faster if you give your muscles some protein and glycogen to work with. A boost of antioxidants can't hurt, either.

A lot of nutrition companies have gotten rich selling sweet and milky "recovery drinks" that are designed to give you exactly these things. The trouble is they all taste like malted baby formula. Luckily, you've got alternatives.

The real quick fix is a bowl of cereal with skim milk. This gives you the right balance of amino acids and carbs, and the cereal is probably vitamin fortified.

Better still (and my personal favorite when I'm really at the end), eat a big fat burrito with a pint of beer. Just as long as it's good beer. None of that watery Coors shit.

Buon appetito!


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Rome has a new experimental system that combines GPS and the internet to bring walkers a whole mess of useful data in your cell phone: models of traffic, crowds, and even hot spots where a lot of people are gathering.

You can find out where the crowds are, and decide if you want to be where the action is, or whether you want to get as far away as possible. Not only will you be able to find the bus stop, you'll know when the next bus is coming and whether it's likely to be crowded or not.

This device is meant for drivers and walkers, but why not bikers too? Decide for yourself: