Here at Full Pedal, we make sure that no two classes are the same and that you’re always getting the best workout we can possibly give you. We believe warming up is just as important as the workout itself, and your post-workout recovery can make or break how you’re seeing (and feeling) results. Here are some ways to make sure you’re giving your body what it needs so you keep showing up stronger than ever.

Keep moving. Usually the last few minutes of class include an all-out ride to get that last extra push in. Even after the timer hits 0:00, that doesn’t mean your legs should stop moving! Take a moment to take that resistance off and coast. This can help your blood flow to get back to normal and will keep you from feeling lightheaded.

Be flexible! Stretching might seem mundane and unneeded, but it’s a great habit to develop to ensure your muscles and tendons remain flexible and limber. Even just taking two minutes to stretch after your ride can help your joints from tightening up and avoid soreness through the next couple of days.

Hydrate, hydrate, hydrate. After seriously getting your sweat on, you need to drink plenty of water to replenish all the fluids your body has lost. Keep your water bottle nearby to sip on or pick up a good hydrating electrolyte drink (like coconut water…yum!!!).

Snack on. After burning so much energy in class, your body will need a little extra something to keep you going and to fuel your recovery. After your ride, eat a little something that has a nice combination of carbs, protein, and fat, like an apple with almond butter or a Rowdy Bar (you can even grab one right at the studio – easy!).

Get your beauty sleep. While workout out is an excellent way to give yourself a boost of energy and endorphins, if you’re not getting enough shuteye then it can backfire. Getting proper amounts of sleep is often overlooked (you should be aiming for 6-8 hours a night), but it’s super important when it comes to your health and fitness recovery! Your body often takes your sleeping time as an opportunity for muscle growth & repair and to do a little extra house cleaning.

All of that work that you put in while on the bike is just half the battle. Just putting in a little extra attention to your post-workout recovery process can make your body stronger, healthier, and more resilient. In the meantime, book those bikes to get your sweat on (and to hone in on your post-workout recovery plan).