Today i rode for about an hour and a half on the MX track total. I case a lot of the jumps and my suspension is pretty stiff. After i come home, i can do anything, pick up my bike, run, ride a bike, whatever. Then by nighttime my lowerback and upper legs become extremely sore and stiff, i feel like the tinman, before dorothy came with the oil can. Its not fun, what kind of pre- and post race/ride exersizes should i do to prevent these pains?