I’m into rock climbing too, advice from my osteo: warming up helps you get the maximum range/strength from your muscles. Hydration and electrolytes are key for during the activity (obviously pre activity energy in the form of appropriate food), post activity gentle stretching is required to relax the muscles. They contract after being heavily exercised and thus feel stiff, there is also a certain amount of intra-muscular energy store in skeletal muscles. If this is depleted recovery and strength will be significantly prolonged.
Pre ride: eat well, be hydrated, warm up (stretch if necessary)
During: eat appropriately, stay hydrated (add electrolytes if exercise is 2hr+ish)
Post: eat a lowish fat carb rich something with a little protein (banana and a snickers will do) within 20 mins of stopping, stretch to warm down and replace fluids lost in exercise.
There is a certain amount of ache which is normal and indicates that you have simply exercised, there is a further level which is typical of the above not being done or excessive exertion (you could do the above but really push yourself; your muscles have a limit!).
Some of this has been said above, I wanted to put it into context with the activity in a pre, during, post format. Excuse the formality; I’m writing a lot of assignments at the moment (outdoor adventurous activities).
Hope that helps :wink: