I just want to add I'm a big supporter of glucosamine + chondroitin supplements. Even though it's marketed towards seniors, I started using it because I like heavy powerlifting, especially deadlifts (sumo and conventional) and barbell squats when not cycling. Though I found the same joint relief and repair benefits also help when riding a bike. It allows me to pound out some hard out of saddle hill climb sprints and high cadence spinning. I can feel the supplements kick-in within a week and my recovery time is much faster. Usually when I run out of the stuff and don't replenish right away, I can feel my joints taking longer to recover. On top of that just having good sleep so your body can repair itself. For food I like to eat anything that has collagen or will help on collagen production.