Training & Nutrition - Warm up, cool down.

What are your best "warm up" and "cool down" techniques?
Stretches, exercises, diet, walking?
My rides end by going up a huge hill (with gravel and very little traction), so by the time I'm home, I'm more tired than any other time throughout the ride, I'm out of breath, my heart sounds like a bass drum, and my head is pounding if it is hot. I don't want to be in that sort of 'condition' and just suddenly stop, so I try to walk a little afterward. Now mind you, I am a beginner, so should I maybe just walk up the last hill to cool down?

Thanks for any thoughts.

I gently stretch before riding - mostly the regular runners stretches. running around my 3 story condo getting my clothes and gear together usually gets my blood moving too.

for a cooldown I prefer a hot 20 bath with epsom salt!

Nutrition/Fluid Replacement, Sauna, Massage, Good Stretching, /Light Runs (Grass)/Walks/Indoor Bike/Swimming workout if joints hurt.

http://www.amazon.co.uk/Anatomy-Stretching-Brad-Walker/dp/1905367031/ref=sr_1_1?ie=UTF8&s=books&qid=1271964480&sr=8-1

http://www.amazon.co.uk/Stretching-Anatomy-Sports-Arnold-Nelson/dp/0736059725/ref=sr_1_8?ie=UTF8&s=books&qid=1271964480&sr=8-8

Pointers for Stretching/Improving Flexibility

• Hold the stretching position for 25 to 30 seconds.
• Rest for 25 to 30 seconds between each stretch.
• Repeat each stretch five or six times.
• Use an intensity level on the scale from 8 to 10, with heavy pain, two or three times per week.
• Use an intensity level on the scale from 1 to 8, two or three times per week.
• Duration is 50 to 60 minutes each session.
• Stretch four or five times per week.
• Try to include all the major muscle groups in any stretching program.
• Do at least two different stretches for each joint movement.
• Before any physical activity, use light stretches as part of the warm-up.
• After an exercise routine, cool down with medium-intensity stretches.
• If muscles are sore after exercising, use only light stretches two or three times with a 5- to 10-second hold for each stretch performed.
• If muscle soreness persists for several days, continue using light stretches two or three times with a 5- to 10-second hold for each stretch performed.
• The majority of the stretches should be static.

Benefits of Stretching...

The following are several chronic training benefits gained from using a regular stretching program:

• Improved flexibility, stamina (muscular endurance), and muscular strength. The degree of benefit depends on how much stress is put on the muscle. Medium or heavy stretches are recommended. You can do this by building up to doing long stretches of high intensity (see the next section for a detailed explanation of light, medium, and heavy stretching).
• Reduced muscle soreness, aches, and pains. Use only very light stretches if muscle soreness prevails.
• Improved flexibility with the use of static or PNF stretches. Medium or heavy stretches are recommended.
• Good muscular and joint mobility.
• More efficient muscular movements and fluidity of motion. Greater ability to exert maximum force through a wider range of motion.
• Prevention of some lower back problems.
• Improved appearance and self-image.
• Improved body alignment and posture.
• Better warm-up and cool-down in an exercise session.

Neck
Shoulders, Back and Chest
Arms, Wrists and Hands
Lower trunk
Hips
Knees and Thighs
Feet and Calves

Short duration runs/walks (easy) on grass or indoor bike/pool workout if your joints hurts.

I never do anything for either warm-up or cool-down. If you're not dizzy when you get off the bike there's no need for cool-down. And biking is really such gentle exercise that there's no need for warm-up, either, unless you are racing. Your first hill will warm you up fine. If you want to stretch, do so midway on the ride, also fine to stretch at the end, but I'm usually so flexible by then that it's silly. I like to sprint at the end, sort of like your hill, and then finish gasping. It's good for you.

What are your best "warm up" and "cool down" techniques?
Warm up and cool down by riding easy for a while (5-15 minutes depending on how I feel). "easy" is relative.

I don't stretch before or after riding. I stretch in the mornings and evenings instead. I don't think that stretching does any good as a warm up and there are studies that claim that it's worse than not stretching.

My rides often end up with a really steep (17% avg) climb to my house. I haven't noticed any problem from not getting a cool down other than dripping sweat as I am taking my shoes off. When I ride from somewhere flat I'll ride easier for the last bit.

My rides end by going up a huge hill (with gravel and very little traction), so by the time I'm home, I'm more tired than any other time throughout the ride, I'm out of breath, my heart sounds like a bass drum, and my head is pounding if it is hot.There's no need to kill yourself on the final hill. Use a lower gear and go slower.