Download Diapositiva 1

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.
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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.
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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