This is clearly the most important part regardless of what exercise you are doing and condition. Don't always listen to supposed experts in sports medicine or whatever else. Do what is good for your body, know your body. If you feel tight after the ride or even mid ride, stretch. If you feel your legs haven't recovered from the ride before, don't push it. If you pull something, don't put more stress on it, you'll only make it worse. It's common sense if you just pay attention to what your body is saying. As they say, if you are thirsty, then you're already dehydrated. If your getting a headache during your ride, your blood sugar is already low, your brain and heart are the most sensitive to low blood sugar and perfusion issues.

There is a saying, don't treat just by the numbers and the supposed best practices. Treat the patient, patient being yourself. Treat your symptoms.