basically, start up wait just a few seconds then drive away, leting it tick over isnt actually any better than driving it gently. It could even be worse.
Use as little throttle as you can and aim to keep a constant speed (at around 2,000 rpm if you can) for the first few miles.
Once the coolant temp is up to 90 this indicates that the coolant has warmed up but not the oil. So try to give it another 5 mins after its hit 90 before you give it some.
As for cooling down, many will park up on tick-over for 3 mins. But frankly this isnt a fantastic way to cool down and its silly if the guy you zoomed past 2 mins ago parks up and gets to where hes going while you are still sat in the car.
Anticipate, you know where you are going so think ahead. Take the last few miles easy, dont thrash it, little throttle, dont zoom up to junctions and brake, plan ahead and coast (in gear often uses zero fuel).
This allows cooling on the move and you may also save some pennies from using less fuel.
Or in short, dont thrash it for the first part and end part of your journey.