Bike For A Cure With These Pro Indoor Cycling Tips

Feb 03, 2022

Whether you're indoor cycling curious or been on a bike for a while, there's a lot to know before getting started or even reaching that next level. Resistance, form, tempo, what to wear? Before I joined Brit + Co, I was a certified indoor cycling instructor in NYC and San Francisco. I loved it because it’s an exhilarating workout that's also low-impact, so it doesn’t put a ton of stress on my body (having suffered a back injury when I was 16).

So I was excited to learn about our partnership with The Leukemia & Lymphoma Society (LLS) and their newest health and wellness challenge: LLS’s Bike For Breakthroughs event, a fundraising event to help raise funds for life-saving blood cancer research, advocacy, and patient support.

If you're looking for a 2022 fitness challenge, this is a feel-good cause for people who love to ride. On March 5, the LLS will host a one-hour virtual ride to raise funds to support their vision of a future without blood cancers. The event is hosted by Grammy- and Tony-nominated actress and leukemia survivor Ashley Park.

It’s free to sign up (tell your friends!) and you can join from any bike, anywhere. Cyclists are encouraged to set a fundraising goal (though it's not required). And if you do you'll get to unlock swag and VIP experiences! The high-energy ride will test your limits while making a meaningful difference in a fun group setting. Win-win-win!

But first, here are some of my tips for getting a better workout on a stationary bike.

What You Need

Depending on what kind of stationary bike you have, you’ll need lightweight cross-trainers or spin shoes. Wear any comfortable but tight-fitting leggings (avoid shorts to keep your leg from hitting the bike), a moisture-wicking top (you *will* sweat!), a hand towel for the same reason, a water bottle and earbuds to tune into your favorite workout music. Here’s my favorite playlist for a beginner cycling workout.

Prep Your Bike

The first thing you want to do is make sure your seat is in the right position: If you stand beside your bike, make sure the top of the seat is at your hip bone. Now take a seat.

If you need to clip in your shoes, slide your foot in like you’re putting on skis, press the ball of your foot down and click in. (To unclip, press your heel down and out to the side like you’re squashing a bug).

Keep your hips back over the pedals and loosely grip the handlebars. You want to avoid putting unnecessary weight on your wrists and shoulders, which can lead to injury. Instead, shift the weight back into your legs. Keep your back straight, not curved like a cat. Your legs should slightly bend at the knee (about a 30 degree angle); if your leg is straight and locked, your seat is too high. If it’s bent at a 90-degree angle, your seat needs to be lowered. Avoid pointing your toes as you pedal; and instead, press through with a neutral foot to reduce the pressure on your quads and knee joints.

Use your hand towel to lock in your bike's knobs for safety.

Getting Started

LLS’s Bike For Breakthroughs event on March 5 is for all skill levels. Everyone’s welcome! And don’t be intimidated if you’re new to indoor cycling. It’s totally meant to be fun for a worthy cause. Just remember to listen to your body as you go. You want it to be challenging but if it’s painful or super uncomfortable slow it down.

You never want to ride at zero resistance, which is hard on your joints, knees, and ankles. Start with two full turns as a base and then increase from there. Take quarter turns of resistance as you build up endurance.

Now there are two ways to ride: sitting in the saddle (your seat) or standing. When sitting in the saddle, you want your hands to be closest to you on the center bar. For both positions, make sure your elbows have a slight bend and aren't locked.

While you're standing, really focus on your form to avoid injury. Make sure your hips are back above the saddle, hovering over the seat. Keep knees from moving in front of the resistance knob too.

Now ride to the beat of the music! Ease in with a slower tempo and more resistance and speed up with faster tempo, or pace, while reducing your resistance. Don’t forget to breathe! Inhale through your nose and exhale through your mouth.

The Final Stretch

If it’s your first time taking a spin class you may be sore the next day. Take time to stretch after class. On the bike, you can arch your back like a cat and then stretch down like you’re doing a push up.

It's not recommended to wear your spin shoes off the bike. Wear socks or street shoes to finish your stretching. You can try a hamstring stretch by lifting your leg on the bike and/or bending your knee over your opposite thigh and bending into a one-legged squat.

Back in the Saddle

Indoor cycling is a great low-impact workout and I hope you love it as much as I do. I'm looking forward to seeing you all on March 5 for Bike for Breakthroughs with the rest of the LLS community! Don't forget to share your progress on social #CancelBloodCancer. Happy riding!

Photography by: Michael Sullivan
Produced by: Theresa Gonzalez

Collaboration Hacks Every Small Business Owner Should Know

Verizon

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In our Take 5 series, sponsored by Verizon, we ask women in business about unexpected challenges, their inspirations, recent wins, and how the free Verizon Small Business Digital Ready Program has helped propel their business forward. Here, we meet Therise Edwards, founder/CEO of Teshley Solutions, an education consultancy firm that helps students and families navigate the complexities of the education system K through 12.

What is an unexpected business challenge that you faced and how did you overcome it?

I wouldn't call myself a FAFSA (Free Application for Student Aid) expert, but I ended up having to know a lot more about it than I ever anticipated. FAFSA is what administers Pell Grants, which is what a lot of colleges base their financial aid on. I knew about the application changes, and some were excellent, but they made a series of critical errors and a lot of parents were scrambling. It was not my intent to have this as my area of focus; it just became a necessity.

What's a recent small win for your business?

Recent small wins are my collaborations. I formed partnerships with one organization that focuses on students with special needs. I hosted a webinar with the executive director of that organization. I formed a partnership with members from an insurance company on planning and paying for college. That was my first corporate sponsorship. And I've got a series of events coming out because others actually reached out to me. One of them I met through another networking platform, but I got to that platform from one of the sessions that I did with Verizon Small Business Digital Ready Program.

How did you start to collaborate with external partners?

Just changing my strategies and my approach, and just being more secure and more emphatic in making connections. It ends up being this continual cycle.

Is there a woman in business that you admire or that you look up to?

I have two. Leontyne Anglin, who runs a nonprofit called Beyond Expectations. She works with a small pool of students, but she just gives them enormous exposure and opportunity. She's brilliant with collaborating with individuals and businesses and really bringing the students what they need. And then the other on a bigger scale is Cate Luzio, founder and CEO of Luminary, who taught her Business Plan Bootcamp through the Verizon Small Business Digital Ready Program. She is just a dynamo. She is just so supportive of women entrepreneurs. She's awesome.

How did the Verizon Small Business Digital Ready Program help propel your business forward?

All of the collaborations and partnerships with the exception of one all came from joining the Verizon Small Business Digital Ready Program. I’ve taken all of the free classes and the one on projections and pricing, something every entrepreneur struggles with, was very helpful. There have been so many of them. Sometimes you're completely ignorant in a category so you take the class and it's like, okay, that's good to have. But then sometimes you sign up for it and it's like, oh, yeah, I did know 90 percent of that, but this other 10 percent is going to be very, very helpful.

Learn more about the free Verizon Small Business Digital Ready Program and Teshley Solutions.

Illustration by Daniela Jordan-Villaveces

Why Timothée Chalamet Abandoned “Good Friend” Austin Butler’s ‘Elvis’ Method For Bob Dylan Role

Austin Butler as Elvis, Selena Gomez as Linda Rondstat, and now Timothée Chalamet as Bob Dylan — there will never be enough biopics for me! (The real question is when are we going to get a Taylor Swift movie?). When pictures from the set of the new Bob Dylan movie, A Complete Unknown, hit Twitter, I had to do a double take because Timothée Chalamet looks so much like the musician I couldn't believe my eyes! You can watch the A Complete Unknown trailer here.

Timothée is going to be joined by Met Gala queen Elle Fanning, as well as Top Gun superstar Monica Barbaro. Here's everything you need to know about the movie — and our favorite Bob Dylan songs to listen to while you wait for its release.

Keep reading to see the latest updates from Timothée Chalamet's Bob Dylan biopic A Complete Unknown.

Timothée Chalamet stars in A Complete Unknown, coming to theaters December 25, 2024.
He's joined by Elle Fanning and Monica Barbaro.
The movie follows Bob Dylan's career in the 1960s as he rises to fame and later shifts from folk to rock'n'roll.

Did Timothée Chalamet take inspiration from Austin Butler’s Elvis?

Timothée Chalamet recently revealed that while he originally wanted to approach A Complete Unknown by taking direct inspiration from Bob Dylan, he quickly changed his tone...so to speak. "Somebody once said to me, you can't make a movie about a painter because it's not interesting to watch paint dry," he says in People's exclusive video. "Bob has that element because he's not one of these forward-facing musicians."

While Timmy saw Natalie Portman a sequence in Jackie "step-for-step exactly what Jackie did," and paid attention to "all this stuff that I saw my good friend Austin Butler crush it with on Elvis," he quickly realized "I gotta do none of this because this is not my style."

"Bob did not have a vocal coach," he continues. "He had two bottles of red wine and four packs of cigarettes. There's no way to impersonate that." One of my favorite things about biopics is seeing how a well-known actor portrays a recognizable figure. And you can see Timothée Chalamet's interpretation of Bob Dylan in theaters December 25!

Monica Barbaro Sings Her Heart Out

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We got a look at Monica Barbaro as singer-songwriter Joan Baez, who was one of the first major artists in the 1960s to record Bob Dylan's music!

I was super impressed to learn Timothée showed up and sang live for the film. "It was important for me to play and sing on set because it was in the spirit of the movie to do it live," he says in a video from People. "Many of the artists through American pop culture that had the balls to turn their back on what was expected of them, that moment started with Bob. His words are relevant; 'Times They are A Changing' ' is relevant, 'Blowin' in the Wind' is relevant."

Elle Fanning and Timothée Chalamet In "A Complete Unknown"

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Elle Fanning totally embodies the late '60s vibe in this fall outfit. The bold maroon blazer, the long straight hair, and the striped turtleneck — I love it all! Elle is starring this Bob Dylan movie as Sylvie Russo, a university student and artist Bob falls for in the '60s.

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Thanks to some onset leaks, we also got a glimpse of the movie's version of The Freewheelin'! Elle Fanning and Timothée Chalamet look incredible as Sylvia Russo and Bob Dylan. I'm a sucker for any kind of recreation, so seeing this new version of the classic record cover is incredible!!

The First Pictures From Timothée Chalamet's Bob Dylan Movie

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Timothée Chalamet has totally transformed into Bob Dylan on the set of A Complete Unknown. And when I saw the pictures of Timothée carrying the guitar my jaw dropped!! He completely engrossed himself in Wonka and Dune 2 and I'm so excited to see him do the same for this Bob Dylan movie.

What is the movie about Bob Dylan called?

H. Thompson/Evening Standard/Hulton Archive/Amy Sussman/Getty Images

A Complete Unknown Plot

Timothée Chalamet's Bob Dylan movie is called A Complete Unknown. The movie filmed around New York City in the spring of 2024, and James Mangold is serving as director (you might recognize his name from Logan, Girl, Interrupted, and Walk the Line). The movie will cover the period during the 1960s when Bob Dylan shifted from folk to rock'n'roll, changing the face of pop culture (and culture in general, TBH), forever.

"When that movie finally comes out, people are going to be shocked because you're going to think you're hearing Bob Dylan sing," vocal coach Eric Vetro tells PEOPLE. "[Timothée Chalamet] just has this uncanny ability to not impersonate, but really breathe life into it. He's embodying Bob Dylan and what he was like at that age."

Who else is in A Complete Unknown with Timothée Chalamet?

Amy Sussman/Jon Kopaloff/Getty Images/Dimitrios Kambouris/Getty Images for The Gotham Film & Media Institute

A Complete Unknown Cast

The A Complete Unknown cast is incredible! Alongside Timothée Chalamet as Bob Dylan, we'll see Top Gun: Maverick's Monica Barbaro as Joan Baez, Elle Fanning as Sylvie Russo, Edward Norton as Pete Seeger, Boyd Holbrook as Johnny Cash, and Nick Offerman as Alan Lomax.

When is the Bob Dylan movie coming out?

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A Complete Unknown Release Date

A Complete Unknown will hit theaters on December 25, 2024. And since Timothée Chalamet has been seen in turtlenecks, hats, and jackets on set, this sounds like the perfect cozy movie to me!

I always need some brand new music to listen to once the weather gets chilly, and I will for sure be listening to anything Timothée records.

What song did Bob Dylan write for a movie?

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Bob Dylan wrote "Things Have Changed" for the 2000 movie Wonder Boys, which starred Michael Douglas, Tobey Maguire, and Katie Holmes. This Bob Dylan song ended up winning the Academy Award for Best Original Songand the Golden Globe Award for Best Original Song!

"Knockin' On Heaven's Door," which is arguably the singer's most popular track, was released two months after the 1973 premiere of Pat Garrett and Billy the Kid as a part of the film's soundtrack.

What are some other Bob Dylan songs to listen to?

Michael Ochs Archives/Getty Images

I totally agree that one of the best Bob Dylan songs is "Knockin' On Heaven's Door," but "Blowin' In The Wind" and "The Times They Are A-Changin'" are also great songs to listen to if you're a new Bob Dylan fan. So far, "The Times They Are A-Changin'" is my personal favorite song.

His style is the perfect blend of rock and folk that reminds me of summer picnics and walks in the woods. His sound also reportedly inspired Taylor Swift's Folklore!

What are you most excited to see in Timothée Chalamet's Bob Dylan movie A Complete Unknown? Check out our Facebook for more movie news!

This post has been updated.

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25 Sick Day Recipes That’ll Get You Back On Your Feet In No Time

There’s absolutely nothing wrong with taking a sick day when you need it, but it’s totally normal to want to get back on your feet ASAP. You’re busy, after all! You’ve probably tried eating chicken noodle soupand drinking plenty of green juiceto make you feel better, but these 25 sick day recipes offer a little extra, with seasonal veggies, turmeric and other spices, plus cover everything from homemade cough drops to ice pops to hot toddies. They'll have you feeling like yourself in no time, so grab some tissues and a humidifier, curl up with your favoritecomfort show or fallbook, and focus on getting and feeling better.

Immune Boosting Winter Citrus Smoothie

Crush your cold with all the colorful in-season produce like blood oranges, beets, pomegranates, and rainbow chard spiced with ginger, turmeric, and cayenne. (via Half Baked Harvest)

Creamy Yogurt Popsicles with Berries

Nurse your sore throat with these healthy popsicles made with fresh berries and just five ingredients! (via The Real Food Dietitians)

15-Minute Asian Cold Remedy Soup

Maybe this soup’s claim has something to do with the hefty dose of fresh ginger in each bite.(via Fork in the Kitchen)

Cold-Soothing Chai Hot Toddy

Your grandma wasn’t lying when she said that a hot toddy is the best cold medicine. This chai-spiced version adds even more warmth to the drink and will lull you into a peaceful night of sleep. (via Baking Mischief)

Honey Chamomile Popsicles

Honey and chamomile are two soothing ingredients for a sore throat or upset tummy. Keep them stored in the freezer, and you and your kids will be more than happy to snack on them while sick. (via Vanilla and Bean)

Immune Boosting Garden Herb Stock

Once you get over your illness, you need to do everything you can to keep your immune system up. This nutritious stock is full of vitamins and minerals that you can drink straight or add to just about any dish you like. (viaOm Nom Ally)

Easy 30-Minute Homemade Chicken Noodle Soup

You’ve got to have a solid chicken noodle soup recipe, no matter who you’re trying to nurse back to health. This one has plenty of protein, veggies, and comforting egg noodles to get your stomach settled. (viaAverie Cooks)

Golden Milk

Delicious both hot or cold, this anti-inflammatory drink made with coconut milk, dates, turmeric, and cinnamon is full of medicinal properties that will leave you feeling great in no time. Plus, it's gluten and dairy-free, vegan, and super easy to make! (via Clean Cuisine)

Rosehip Tea

Ripe in late fall, rosehips are high in vitamin C and can help strengthen your immune system. This tea, made with these fruits of rose plants, has an amazing effect on your body, before and after your sick day. (via Give Recipe)

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Chicken Lemon Rice Soup

If you're not a fan of noodles or just not in the mood for them, opt for a chicken and rice soup instead. (via Feel Good Foodie)

Turmeric Ginger Chickpea Noodle Soup

Thisimmune-boosting chickpea noodle soup is full of veggies with a flavorful ginger turmeric broth, plus it's ready in about 30 minutes! (via Crowded Kitchen)

All-Natural DIY Pineapple Cough Syrup

No more cough syrup at home? Go for this all-natural alternative. The combination of pineapple, cayenne, lemon, ginger, and honey is more than effective at keeping your coughs at bay. (via The View from Great Island)

Gingery Poached Egg Soup

Sometimes it’s hard to even eat chicken noodle soup when you’re feeling under the weather. This light version will be ready for you to sip in 15 minutes, and it won’t weigh too heavily on your stomach. (via The Kitchn)

Healing Turmeric Cauliflower Soup

The anti-inflammatory properties of turmeric are just one of the reasons this soup is perfect for healing your sick body. If you’re having any trouble swallowing, the smooth texture will be easy for you to get down and digest. (via Simply Quinoa)

Healing Bowls With Turmeric Sweet Potatoes, Poached Eggs, and

Lemon Dressing

When you’re able to eat a little bit more, a big bowl of nourishing ingredients is what you need. This sweet potato and brown rice bowl is full of greens, poached egg, and a lemony dressing to help you feel like a million bucks. (via Pinch of Yum)

Immunity Shots

You could go to a fancy juice bar to get an immune-boosting shot or you could make one at home for a fraction of the cost, and you won’t have to get out of your pajamas. Use your blender or juicer to combine carrot, ginger, lemon, and garlic together into a cold-blooded flu killer. (via With Food and Love)

Cold Buster Citrus Smoothie

If your immune system does give into the office cold, this vitamin C-packed drink will help you recover at lightning speed. (via Seasonal Cravings)

Moon Milk

Getting a good night’s sleep is one of the hardest things to do while you’re sick. This antioxidant-rich warm moon milk recipe features nutmeg and ashwagandha, both of which are known for lulling you into a restful slumber. (via Bon Appetit)

Super Immunity Power Salad

Move over, spinach. This kale salad is here to take the spot as the most nutritious and delicious way to eat your greens. (via The Garden Grazer)

Triple Berry Kiwi Smoothie

Who needs a multivitamin when you could just drink this smoothie every day? One kiwi has over 100 percent of your daily requirement of vitamin C, so you know that you’ll stay healthy through flu season with this as your breakfast. (via The Pretty Bee)

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Vegan Vegetable Noodle Soup Recipe

Even without the chicken, noodle soup is good for the soul. (via Veggie Society)

Homemade Hot Apple Cider Recipe

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Homemade Hot Apple Cider Recipe

Sometimes all you need is a hot, seasonal drink to get you back on your feet. (via Pink Owl Kitchen)

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CREAMY SWEET POTATO CHICKEN SOUP

Sweet potatoes are a great source of vitamin A which! Is great for fighting off illnesses.(via Averie Cooks)

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SPICY SOFT TOFU SOUP

Sometimes all you need is a little spice to clear up a stuffy nose! (Takes Two Eggs)

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Easy Homemade Sore Throat Gummies

These lemon, ginger, and honey gummies are better than any lozenge than you can get at the store. The natural ingredients will coat your throat and ease any annoying tickles or cough that you may have. (via Hello Creative Family)

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healthy recipes recipe roundup sick day sick day recipes immunity immune boosting healing recipes healthy living clean eating vegan vegetarian turmeric fall recipes

Renée Zellwegger & Leo Woodall Prove Age Gaps Are Sexy In 'Bridget Jones: Mad About The Boy' Trailer

If you're a rom-com fan who also can't get enough of Jane Austen's books, you've probably seen the Bridget Jones movies. The story (which is loosely based on Pride & Prejudice) follows the titular Bridget Jones, a 30-something who sets out on a mission to improve herself over the course of a year while she looks for a partner. And, in true romantic movie form, she keeps a diary the whole time. Not only can we rewatch the original trilogy as many times as we want, but we're also getting a fourth movie! Here's everything we know about Bridget Jones 4.