Water: It is important to stay hydrated. As a norm, always drink water before, during and after cycling. Water flushes toxins out of your body and prevents a bout of exhaustion and cramps.
Energy: Focus on energy. Grab an energy bar and consume carbohydrates that break down to the simplest forms of energy to supply fuel to the body. They are stored as glycogen. Foods with a high glycemic index break down rather quickly and serve as good options for snacking just before or in between rides.
Calories: Keep a check on your calorific intake. Do not over-do your calories, in an attempt to stay active. Calculate the distance you need to travel ahead of time, and focus on your meal pattern from the previous day itself.
Build up: Make sure you incorporate high protein foods for muscle building. The content of calcium in your diet ought to be sufficient too, to ensure strong bones and optimal health in the long run.
Consultation: Always consult a physician before medication and take up regular health check-ups.
Develop habits: All these practices are ideally not confined to a day, and take time to build and maintain. These are handy pointers that might work for some of you.