I'm a 55 year old male who is returning to the sport after a 4 year hiatus. For the past 4 years, I have been staying very modestly active....run 3 - 4 miles once or twice a week, 30 - 45 mins on the spinner once a week, did the crossfit thing for about a year and have been doing power yoga once or twice a week for the last year. Over those 4 years I have put on about 20 pounds. My goal is to be ready for a HIM in late October, with an OLY on Aug1 and Aug 30 currently scheduled.

I am right now primarily biking one day and running the next, for about 75 minutes to build my endurance and cut weight and feel I am making progress. However, I continue to be pretty sore and my legs are feeling somewhat fatigued. I know that I need to build in some rest days as well and am doing that but wanted to see if anyone has any suggestions on (1) general training guidance and (2) recovery nutrition (and overall nutrition for that matter).

Thanks.