What not to do if you want your quads to feel good:

Ride your bike 14 miles in the wind as fast as you can,
don't do anything the next day,
the following day attend a yoga session where you spend several minutes in chair pose rotating with several minutes in crescent lunge.

Ouch.

Tonight I did practice racing and sprints with the VB gals.
Can't wait to see how it feels tomorrow!