couple questions -recovery and warmup/cooldown-

[swcycling]

Im a cross country skiier who has recently turned to road bike racing as a summer alternative to running (which sucks) . I have raced a few times and am doing well but am wondering about warmup/cooldown routines that bikers do. What are some you guys do? do they depend on the type/length of the race?

secondly, what, after the cool down do you do to recover, specifically if you are racing again the next day? especially recovery from muscle soreness/cramps.


thanks