yes, being sore is one way to know that what you have done has worked. your muscles are sore because there are now micro tears within, and it is working to "re sew" your muscle back together and stronger. there is probably a good deal of lactic acid buildup as well from your trip on the mountain bike.

doing an easy spin(i mean eeeasssy) will help work out some of the lactic acid residue left within the muscles.

also, light stretching like the quad stretch( stand, grab ankle with hand and slowly rotate pelvis forward). and the simple hamstring stretch( feet shoulder width apart, bend forward, push buttocks toward the sky, protect your back and don't bounce).

if you are into yoga, doing a very light routine will also help with the soreness.

congratulations on such a great workout. keep us posted.

do you ever notice that in the weight room it is the women who have better form and technique than the men? i see it every day.