I was already 3000 feet above the ridge when i got the downdraft and i was 15 miles from it.
15 miles is a long way out to be executing an escape plan but that depends a lot on the size and depth of the mountain wave.
What were the winds aloft that day?
Crossing the appalachian mountains at a 45 seems a bit conservative. Might even be worse because it will increase the time you are over the rough terrain
Now that you've shared how far away and how high you were, you weren't in close enough to the terrain to even be needing mountain flying techniques, really.
The 45 degree rule is for pass crossings in good weather when you're on "final approach" to the pass and want to make sure you don't have to make a complete 180 degree turn to take your "out" toward lower terrain. Usually utilized for crossings much lower than 3000' AGL. Typically 1000'. If the aircraft is struggling and weather is perfect, 500'.
15 miles out and 3000' up, you were experiencing mountain weather (mountain wave) but not doing mountain flying.
Typically, being surprised by a weather phenomenon that big means there was a lack of weather prep before leaving the ground in respect to what wind does over any major ridgeline. That 1000'/min also could have easily turned into 1000'/min upward if you were on the upwind side.
Picture the rocks and boulders in a stream the last time you watched some kayakers or tubers floating past in whitewater. The dips and leaks, valleys and swirls of the water over and around the big rocks. Kayak getting "stuck" on the upriver side of a boulder. Or getting slammed in a wave that "stands" behind the boulder and doesn't dissipate or flow downstream.
Water over rocks, and large areas of wind over mountain ranges act quite similar. Now you're in your airplane "paddling" upstream. Where are you going to get "rocked" and be in the downdraft? Is there an updraft ahead when "paddling" downstream? After you cross that boulder are you going to get slammed down into a hole on the other side?
This "visualization" and "feel" for the wind is the biggest reason to do a mountain checkout with a very experienced mountain instructor. They've seen it. Know where the swirls are. Etc.
In your case, you seem to have been caught off guard by a much bigger phenomenon -- the winds aloft charts plus a knowledge of what angle to those winds the mountain range was, would have been a pre-flight red-flag (or an invitation to go soaring for the non-powered mountain wave glider junkies) before departure that big sustained updrafts on the windward side and downdrafts on the leeward side, were likely.
It gets easier to "see" it on the charts with practice, and a few flights like yours where you go home and pull up the charts and say "where did that huge downdraft come from?"
There's a reason the word air is in airmanship!
Gotta learn what the atmosphere is doing...