^that's all good advice from 0psi. Chocolate milk is generally as good as a protein shake. Not sure exactly why the raised legs thing works, but it feels great afterwards. Foam roller or equivalent is awesome.
Beta alanine looks beneficial, but from a cost:benefit perspective I'd go with BCAAs instead.
it would also help blood pooling, obviously we should cool down enough o help the body slowly come back to a homeostatic point but the leg raising id assume is a way to help shift the lactate and reduce fluid retention in those areas?
Foam rollers oh man, get one of those, I first used one in a Pilates class and i can tell you if you think your not tight or your flexible this thing will make you think otherwise, they destroy you but work so well.
You can use things like hydrotherapy too hot cold baths etc
Do you do any recovery rides the next day? these are really good to help shift any residual crap and get the blood flowing a little and increase recovery.
Diet the the obvious, remember diet cant just be post and pre workout it is really 24/7 job if you want to maximize on your bodies ability to recover, focus on eating and fluid building 3 days before a big race, you want to make sure your stores are nice and full, a eating a fluid strategy during rides will help too. Then after you want to get in some good quick carbs and protein, A ratio between 3:1 and 4:1 is ideall. so 20g protein 80grams carbs ( I like to have more protein by studies do suggest 20grams is enough post workout). After the workout its fine to dump those simple carb's down for refueling but make sure you try eat a good meal of complex carbs and complete proteins along with plenty of fruits and vegi's 1-2 hours after you finish. This will give you sustained energy for your recovery, try to keep eating regularly every 3-4 hours of a well rounded meal, this will help keep your body in a anabolic state. before bed lay off carbs but have some fat and protein, this will maximize GH peak (builds muscle and burns fat) insulin suppresses GH. The fat and protein will help provide your body with some slow digesting carbs and protein to try remain anabolic.
Consider types of protein, whey immediately after but casein before bed.
So summary comes down to a good build up before an event, a good over all diet and a good recovery method.
healthy diet
meal timing (including types so whey casein, complex simple carbs)
meal and fluid during events
loading before events
stretching, enough cool down, massages, hydrotherapy, Foam roller, recovery rides.
Hydrotherapy is used a lot but make sure you medically can do them there are concerns with going from hot to cold temperatures some which can result in death. of course so can riding your bike every day but it is important to point it out before you go jump into a ice bath and boiling shower.
As I understand testosterone majorly declines at the age of 40 not 30. it does slowing decline as we get older but it isn't that significant compared to when you hit the big 40. Though yes it will still take some time for you to recover. There are foods that help inhibit estrogen and boost testosterone too if you are that desperate to try boost your levels.