When i started back on the bike in 09 i started with 1 mile walk before and after. After surgery and recovery tried to stretch and warm up before going for a ride but saw little benefit. Once i started increasing my distance and pace learned to easy spin for 1 to 2 miles at the end of my rides which actually is the start of preparation for my next ride. Increased my sleep to 7 hours(used to sleep only 5 for most of my life) which is really helping. I don't warm up or stretch, even if i am going 70 miles, i just spin at about 16 mph first mile, 20 mph second mile, 18 third mile and go from there to see how i feel. Seems to work for me, if i am really sapped at the end of a ride i will easy spin for 5 to 6 miles if needed. I am mindful of how i feel for each ride.