Supplements

I felt considerably better recovered today - the off day for my 20km commute during the week, comparing to the off day last week.

I did something different:
1. Ate a can of baked beans before the ride - this is a source of energy which is suspected to be 'overloaded'.
2. Took a green tea extract pill which contains caffeine
3. Had a small protein bar with about 90calorie and 10g of protein

During the ride I also felt I had extra energy when climbing, not as tired as the previous week. I try to isolate the cause by doing below tomorrow:
1. Eat a small protein bar before the ride - for a bit of carb and protein to start with
2. Keep having green tea pills
3. As recovery, keep consuming protein during the day, before my supplements arrive I will have boiled eggs.

So, generally the difference is that I do not intend to have as much carbs tomorrow before the ride and throughout the day.

I use a recovery cream to massage my carves in the evening, I doubt if this helps apart from comforting effects.