no question but that warming down before you stop makes a huge difference in how you'll feel after a stop, but imho if you are riding any distance you should be snacking all along the way and should really never stop for a big meal, or hardly any meal at all. I ride with a group that loves to go out for 50mi and stop half way through for lunch. I enjoy the company but not the stopping. I doubt that stretching does much but who knows? And if it's placebo..who cares?