Last week on Sunday I did 2 hour intense trail ride. I ran out of water half way through but kept pushing myself felt my legs burning and cramping up, once done the ride we had parking lot beers and i stretched out a bit... fast forward to Tuesday at work I felt my hamstrings wanting to lock up and spasm. I went to the doctor that day he said its normal and to drink lots of fluids, stretch and rest. I took his advice now we are on Sunday a full week after and I'm still stiff, sore and i know if i hit the tracks my legs are going to blow up.
My question is, is it normal for it to go a full week with mild healing progress? Did I fuck up by not hydrating or eating a proper meal before and after the ride?
Iso advice on recovery.
Thanks fitness fam.