warm-ups are only necessary for hard efforts, so I agree you can get straight into SST within a couple minutes of leaving your house
cool-downs are a different story, I find there should be at least a short bit before climbing off, where you were able to let the body bring itself back down to sedentary living,
a 45' session of SST would only need a couple minutes of easy spinning in the neighborhood, whereas a couple hours of racing would need at least 10' of gentle coldown