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Tips to Crush Your Cycling Class
Fitness
Published Tuesday Oct 17, 2017 by Alissa Rogers

Tips to Crush Your Cycling Class

Cycling
Cardio

Cycling has zoomed into popularity in the recent years as a form of cardio that gets your heart pumping. Whether you’ve never tried it before or are a seasoned pro, consider these tips for the best biking experience possible:

 

Sit pretty in the saddle

It’s ideal to arrive 10–15 minutes early to allow yourself enough time to get comfortable on the bike and start warming up. The bikes are adjustable in multiple places, and the most common adjustment is the height of the seat. Standing next to the bike, raise or lower the seat until it’s in line with your hips. You should be able to sit comfortably on the bike with your arms naturally on the handlebars with a slight bend. If it doesn’t feel like you can bike for 45 minutes to an hour in that position, it’s going to be a long class (and probably a painful one).

 
Choose the shoes

Depending on the class and studio, you can either wear normal athletic shoes or cycling shoes. Some studios have straps that hold your regular shoes in, while some require you to have or rent cycling shoes that clip in. Check ahead of time if they specify.

 

Form a firm foundation

From start to finish, it's crucial to have the proper form. Not only will it maximize your ride and results, by it will also prevent injuries. Riding a bike may seem all about the legs, but your core and arms are equally as important to pay attention to. The core is your secret powerhouse that helps you push and climb your way to a stronger version of yourself. Avoid tensing up your upper back and wearing your shoulders as earrings. Take a second to check out your arms—they shouldn’t splay out towards the side, elbows stay close to your body and slightly bent. Focus on keeping your core rock-solid, upper body loose, back straight and shoulders down throughout class. It seems like a long list, but checking in helps keep you safe and strong.

 
Resistance is rad, not bad

Each bike has a knob under the handlebars that controls the resistance or "road" for your workout. Your instructor will call out when to turn it up or down, simulating hills or flat road throughout class. Some bikes have visual representations of the level you’re on, some are just a dial. If you don't have a visual way to see where it's at, go by the feel of it. It's important to remember that, though the instructor gives you cues, listen to your own body first. Don’t feel pressured to keep turning the knob just because you are told to—push yourself to your edge, but don't push it to the point of injury or pain.

Although it’s tempting to take off all your road when class gets tough, make sure you aren’t riding with no resistance at all. Sure, it’s a lot easier, but in the end it can be detrimental to your hips and knees. How can you tell if it’s not enough? Hips don’t lie. If you’re pedaling with too little resistance, your hips will bounce all over the place and your knees will look like they’re doing a crazy legs dance. Don’t let the bike do all the work, this is your time to shine and make a positive change.

 

Stretch yourself, don’t wreck yourself

After all the pushing and pulling, hill climbs and sprints, jumps and hovers, it’s no secret that cycling is a killer lower body workout. As with any intense class, it’s absolutely vital to stretch it out at the end. This not only protects your body, but helps build the muscles you just worked. Don’t skip out on the last five minutes of class saved for stretching and cool down—take some time to reward your body for the work it just did, and save yourself from some pain and soreness later. Although it seems like you mostly used your lower half, be sure to indulge your upper half by stretching your sides and core, as well as your neck and upper back. When it comes down to it, your entire body can benefit from cycling and could use a good recovery so that it can recharge and be ready for the next ride.

 

Whether you want to explore a new studio in your area or you're loyal to your favorite spot, use MINDBODY.io to book your next class!
 

Alissa Rogers
Written by
Alissa Rogers
Senior Copywriter
About the author
At MINDBODY, Alissa works on things like ad campaigns, emails, nurture drips, and direct mail campaigns. A California native, she loves being anywhere near a coast. In her free time, Alissa enjoys In-N-Out and yoga (balance), reading, and taking long walks through every aisle at Target.
woman running outside
The Latest
Published Tuesday Jun 30, 2020 by Dermatologist's Choice

The Summer Skincare Routine for Outdoor Workouts and Activities

Beauty
Fitness
Skincare

Summer is officially here, and with that, there are so many fun activities that will motivate you to get outside to stay in shape and strive for those post-quarantine fitness goals. But before you decide to get outside to enjoy some walking, yoga, swimming, or hiking, remember these best practice skincare habits to protect your skin from common skin concerns, such as, sunburns, chafing, and excessive dryness. 

Here, board-certified Dermatologist, Dr. Bottiglione, shares some advice to help your skin stay healthy as you embark into the great outdoors.  


But first, protect

When going outside, the sun is going to be your biggest culprit for damaging your skin. While the sun boosts benefits like vitamin D production, take notice when your skin is overexposed to the sun’s harmful rays as it becomes dangerous. When overexposed to direct sunlight, the skin is irritated, causing sunburns, dryness, and sensitivity that can increase the chances for wrinkles and skin cancer as we age.  

Luckily, staying inside when it’s so pleasant outside is not the only skincare alternative to avoid the sun’s damaging rays. Here are a few simple tips to prep your skin before stepping outside.  
Opt to protect your skin with a clinical-grade sunblocking lotion of 15 SPF or higher.

“Anytime you go outside, you need to apply sunscreen to your skin,” advises Dr. B. “Ensure you apply sunscreen to the full body and reapply often. In the morning, after cleansing your face, is the best time to apply.” He recommends a spray for oily skin, or the Dermatologist’s Choice Sunscreen Enhanced Moisturizer for dry to combination skin types that needs a little extra hydration.  
 
 
The key is the more intentional you are about proactively protecting your summer skin, the healthier it will be. It may sound simple, but your skin will be happier when you take a preventive approach rather than a reactive approach—for example, applying the sunscreen moisturizer before a walk to help to avoid the treatment of a sunburn after. When prepping your bag for the fun day ahead, make sure to add sunscreen, a hat, and plenty of water.  
 
 
Now the real excitement begins! However you decide to get your fitness outdoors, we have the skincare routine you need or a carefree and healthy day. 


Yoga / Walking 

Deep breath. Like our favorite flow, these skincare tips will keep our mind—and our skin—at ease. If you take your yoga practice outdoors, wear an SPF shirt, and lay your mat under a nicely shaded tree to help shield you from excessive sun exposure. 

“Avoiding direct sunlight and wearing protective clothing is smart to protect your skin from sun damage. Even if you are going for a relaxing walk or doing just a few sun salutations. Staying out of the direct sunlight will reduce your risk of sun damage and wrinkles.”     - Dr. B


Swimming 

Swimming is one of the best cardio and strength training workouts, while also an enjoyable activity during the summer. Whether you are swimming in open water or laps in the pool, the excess amount of water with exposure to pool chemicals and environmental pollutants can cause skin irritation and dryness. To keep your skin hydrated and protected, Dr. B. recommends applying the Dermatologist’s Choice Pre-Bath Oil to your skin before entering the water. This will seal your skin’s protective barrier to avoid skin irritation from chemicals and debris. He adds, “The Pre-Bath Oil is what I give to all my patients with eczema or dry skin. It is the only thing that will protect and also deeply hydrate the skin.” Just apply this serum before you put on your sunscreen, and you're good to go! 


Hiking 

With warm temperatures during the summer months, it’s the perfect time for hiking and exploring the mountainous outdoors. It is essential to take the necessary steps to avoid your skin becoming sunburnt, irritated, or breaking out. “Wearing a hat with a large brim that will shade your face and neck is key. A baseball cap is just not enough for the sun protection you need. After your hike, it is important to clean your face and pores of sweat, dirt, and toxins with Dermatologist’s Choice Glycolic Peel Cleansing Pads to avoid breakouts from occurring,” Dr. B. warns. Keep them in your bag for easy cleansing after a hike. 


Cycling/ Running 

One of the biggest skin concerns cyclists or runners usually bring to dermatologists is chafing. Even if you’re just cruising along the seaside or taking a cycling class, those tight clothes and friction can cause some intense irritation and redness. “When you have an issue with chafing, you need to protect your skin. You need armor over the skin. Beeswax, for example, is thick to coat the skin and protect it. Another effective option is the hydrating Dermatologist’s Choice Pre-Bath Oil. For best results, moisturize your skin, and then add a piece of clothing to cover it (that is actually like armor),” Dr. B. shares. Are you a runner? Feel free to use this tip too before your next mile or 30.  


Workout done, now what? 

At the end of your activity, the real results of that skin preparation set in. But sometimes, you need a little extra support afterwards. After any good workout, cleansing off the sweat, dirt, toxins, and irritant is paramount. Dermatologist Choice pH Balanced Cleanser helps to gently but effectively remove sweat, oil, and restore the skin’s natural pH levels.  

Did you end up getting a sunburn, or is your skin dry from the elements? Soothe with the Pre-Bath Oil with natural oils like sunflower and jojoba oil for deep hydration and healing.

“Sun damage can manifest in multiple ways. Most often, you will notice a sunburn first, which can then lead to irritated skin—and over time, sun damage increases the appearance of wrinkles.” For safe measure, at night regenerate sun-damaged skin with Dermatologist's Choice Ultra Anti-Aging Cream with 15% non-neutralized glycolic acid to your skin. This powerful dermatology treatment rebuilds the collagen and exfoliates fine lines, sunspots, and acne on the skin. “Do not apply the Ultra Anti-Aging Cream on a sunburn or irritated skin,” Dr. B. shares. These are long-term habits to aid in maintaining your best skin health.
 
 

Capture your best skin with everything you need this summer with the Dermatologist’s Choice Skin Kit, and get 20% off your order with code MB20 at www.dermchoice.com.

Dr. B Dermatologist
Written by
Dermatologist's Choice
Clean and Clinical Skincare Brand
About the author
Dermatologist’s Choice is founded, formulated, and tested by award-winning dermatologist, Dr. B. It's not just about keeping your skin clear, but providing clean and clinical formulations. DermChoice has no parabens and no fragrance, is certified cruelty-free, and is formulated with natural and organic ingredients.