After races or intense training sessions, aim for a 10 minute cool down ride. This allows the vessels to contract slowly and effectively expel waste products such as carbon dioxide. A cool down ride is considered the beginning of recovery and has a big influence on how you feel the next day. Another way to enhance muscular recovery after training or racing is by stretching. Stretching helps increase the blood flow to the muscles and improves elasticity and flexibility, thereby helping prevent injuries.