So the original plan was to pick up my mate at Bradford on Avon, and then cycle to Bristol (30 miles) having lunch on the way. Then I get train home. Never done more than 30 before. Anyway, we made it to Bristol in 2 hours 30, had lunch on the waterfront, and then foolishly decided to cycle back, at least as far as Bath. I made it back to Bath, despite annoying sidewind and significant rain, but by that point my a*** was saying "enough with the new Brooks!" and my legs weren't far behind. My mate was up for continuing along the canal, but I declined and got the train. The 3.5 uphill miles from Bradford on Avon station to my house just about finished me off, and I'm feeling a bit rough even now (2 hours later). Odometer showed 48.5 miles at the end. What is the best thing to do when you've overextended - what to eat / drink, and when?