GROUP 4 Jose Miguel Prez Miguel Fernandez WHY

GROUP 4 Jose Miguel Pérez Miguel Fernandez

• WHY WARM UP? A warm up helps to prevent muscle injury. Warming up raises your body temperature gradually, gets the muscles and joints ready for activity by increasing the flow of blood to these areas-and gets your mind into gear. • WHY COOL DOWN? Too many people neglect the cool-down at the end of a training session or a race. A cool-down aids recovery, the removal of the waste product known as lactic acid, and helps prevent some of the muscle stiffness and soreness you might otherwise experience after you've been cycling hard. The warm-up, stretch and cool-down is a simple routine that should become part of your normal cycling activity. It doesn't take long, and it will give you that extra edge to perform at your peak level of fitness.

• CYCLING STRETCHES These are stretches you can do on your bike. • • • CALF QUADRICEPS HAMSTRINGS NECK LEGS AND LOWER BACK HAMSTRINGS GROIN CALF QUADRICEPS

Warm up stretches Calf raises Leg swings Leg – swings forward–and sideback to side Lunge walks Trunk rotations Neck – up and down

Cool-down stretches Long calf muscle Front thigh Hamstring Shoulders and chest Lower back

GROUP 4 Alicia Costa Elena Martín

Beginner's Mountain Bike Info Guide This mountain biking information guide was created for the beginning off-road cyclist by the Responsible Organized Mountain Pedalers (ROMP). In it you will find important basic information on trail rules, etiquette, safety, technique, and equipment. While mountain biking, please remember that you are part of a large community of trail users who must work together to preserve our open spaces. In the San Francisco Bay Area, we are very lucky to have so many trails open to mountain cyclists. We can only maintain and improve on this level of access through continued work with the land owners, other trail users, and in educating all off-road cyclists on the appropriate etiquette required of them.

Tips for Better Pedalling Technique Cycling is beautifully simple. Basically, we pedal and keep the bike heading in the right direction. Because pedalling is such an intrinsic part of cycling, it is important to optimise and perfect our pedalling action. Especially for beginners it is important to work on our pedal action. 1. 2. 3. 4. 5. 6. 7. 8. 9. Make Sure the Saddle height is correct. Make Sure You Pedal with the balls of your feet. Watch the Pros peddalling. Pedal Both Down and Up. Seek Professional Help. Try Pedalling at A Higher Cadence. Try Pedalling with one Leg. Ride Fixed. Practise on Rollers