It's a fresh week, and it's time for our Harlem Children's Zone and Promise Academy team to join us back on the bike.  Grab a coworker and join us every Monday at 4:30pm.

A lot of you have aske how to ensure you have the mental focus and physical strength to work hard from the beginning to the end of your classes at Harlem Cycle.

The answer?
Hydration + Nutrition = EVERYTHING

Take some tips from us:

1. Drink plenty of water throughout the day. 

2. A combination of carbohydrates and lean protein will give you sustainable energy.

3. Make sure to eat at least 2 hour prior to the start of class. Eating right before class can result in discomfort. 

Examples
-Wheat toast w/ almond butter and half a banana
(for an added taste we recommend smashing the banana on the toast and sprinkling cinnamon and coconut on top!)

-Half a roasted sweet potato with a hard boiled egg and a few ounces of turkey.
No sweet potato? No problem. Eat a piece of fruit in its place.

You're fully fueled and ready to go! See you on the bike!