I was talking with a buddy about about warming up and down and the importance of that, especially as we get older (I am 58). He doesn't warm up at all!!!! but he gets inured regularly. I am interested to know what others here do. I do 10 minute indoor bike, 5 minute basic Crossrope App warm-up (basic, air squats, run in place, side lunge, boxer, walk outs, boxer, jumping jacks), then stretch calves, quads and hams, then the warm up attached to the JRD session I am doing, then the session, then 10 more minutes on the bike to cool down and get rid of the lactic acid in my legs. I may also ice my knee afterwards (2021 meniscus surgery). It takes a bit longer but is is crucial and keeps me going... Who else warms up and down?????? GET IT!!!!