Most runners know they should cross train. And yet it’s hard to break from the routine of lacing up day after day. We’re slaves to mileage and time, and we’re convinced that missing our target numbers will mean decreased results. But studies have shown that runners who replace 50% of their runs with cycling perform just as well as those who train by running alone...but they absorb far less wear and tear.

For all riders, getting the most out of your workout can be a challenge. At the beginning, class can be confusing and intimidating. Should you really be able to do everything your instructor is calling out? Experienced riders, on the other hand, can start to plateau as they get stronger. Here are a few tips to ease new riders into the flow of class and help experienced riders keep getting the most out of their bike time.