Cycling Injury Prevention Guide

Develop an injury prevention guide for:

Injury Type: [KNEE/BACK/NECK/HAND/SADDLE SORES/ALL]
Riding Style: [ROAD/MOUNTAIN/COMMUTER]
Rider Demographics: [AGE RANGE/EXPERIENCE]
Current Training Load: [HOURS PER WEEK]
Known Risk Factors: [PREVIOUS INJURIES/FLEXIBILITY/BIKE FIT]

Include guidance on:
1. Common causes of the injury type
2. Early warning signs to recognize
3. Bike fit factors that contribute
4. Training load management
5. Stretching and flexibility exercises
6. Strength training for prevention
7. Recovery practices and rest days
8. Proper warm-up and cool-down
9. Ergonomic equipment solutions
10. When to see a medical professional
11. Return to riding protocols
12. Long-term prevention strategies