What's a good way of cooling down my legs after a long ride? Are pain-relief sprays a good idea? Usually, after doing some legs intensive exercise (150 burpees, 2 hours of football) my legs burn and I have problems to fall sleep, and to keep asleep. I'm planning a small bike touring trip, that should last around 7-10 days, covering over 100kms each day. I'm worried that I'll have the same problem every day.

What's a good way of cooling down my muscles? Is using pain-relief sprays a bad idea, because they conceal my muscles' complains? I'm talking about those cooling sprays, I don't know the name in English.

I'm looking for things that I can carry with me on the bike. I also understand that this burning feeling might be a sign that I've overloaded my legs, and that I shouldn't do that for several days.
What I usually do to relieve fatigue on legs after long and/or intense cycling is the following: 


at the end of the shower use the shower faucet directly on both your legs for at least 30 seconds with warm-hot water. Then turn the water to cold and again keep the flow for about 30 seconds. (if you are brave enough and you do not suffer form heart diseases you can do the same on your entire body). 


The abrupt change in temperature will help your muscle squeeze out of the cells lactic acid and all the other methabolic residuals.

Alternatively, you can soak in a warm bath for some minutes: I did it during my trip in Japan (cycled up to 120 km/day on hilly roads), and the onsen at the end of the day was really a leisure.