The more you focus on the recovery part of training, the harder you are able to push on workouts, rides and races. For athletes in training, the more rest, the better they feel. There are several limiting factors that can't be adjusted when it comes to recovery. The first is age. As with any sport, the older you are, the slower the recovery.
Wisdom breeds understanding for recovery, however - the tortoise did beat the rabbit.
Proper recovery also reduces chance of injury. Recovery should be part of your training plan - not an afterthought. Recover well and you'll feel great every morning, ready to punish your legs all over again. Diet Eating right all the time is important, but never more so than right after a hard workout or race. After 30 minutes, eat more complex carbs.