English – Page 11 – BKOOL Magazine

Embarking on your first triathlon adventure can be a daunting challenge. But don’t worry, we’re here to help you take it one step at a time. With the right preparation, completing a triathlon is not only possible, but can also be an incredibly rewarding experience.

First, you need to understand what a triathlon is. A triathlon is a multi-sport endurance competition consisting of swimming, cycling and running. Each sport is done consecutively and time is accumulated, including transitions between each sport. This is a competition that tests endurance, strength and determination.

Here are the steps to completing your first triathlon

Step 1: Planning and preparation

Your first step in tackling a triathlon is planning. This means setting realistic goals, selecting the right event and creating an effective training plan. It is also important to make sure you have the right equipment and learn about sports nutrition to keep your body in top condition.

Step 2: Physical and mental training

Training for a triathlon is both mental and physical. Physically, you will need to prepare for all three sports: swimming, cycling and running. It is important to find a balance between the three to avoid injury and fatigue.

For cycling training, we recommend using a cycling simulator such as BKOOL. BKOOL is an online training platform that allows you to do virtual cycling sessions, which is ideal to complement your road training.

On the mental side, you need to prepare yourself for the effort it takes to complete the triathlon and to overcome the challenges you will encounter along the way. Techniques such as meditation and visualisation can be helpful in strengthening your mindset.

Step 3: Developing a career strategy

Having a race strategy can make a big difference in your first triathlon. This includes understanding the course, knowing when and how to stock up on water and food, and having a pacing strategy for each section of the race.

Step 4: Post-race recovery

Recovery is a crucial component after a triathlon. Be sure to replenish your hydration and nutrient levels as soon as possible after the race. Adequate nutrition and rest will help you recover faster and avoid injury.

Some practical tips for beginners

The right equipment can make a big difference to your performance and comfort during a triathlon. For swimming, you’ll need a wetsuit suitable for the water temperature. In cycling, a well-fitting bike and helmet are essential. For the run, choose shoes that provide the support and comfort you need.

Proper nutrition is crucial for triathlon performance. You should have a nutrition plan for before, during and after the race. Make sure you stay well hydrated and consume enough carbohydrates and protein to maintain your energy levels.

Facing a triathlon can be overwhelming, but remember that every athlete faces challenges. Don’t despair if you struggle with the swim or get tired on the bike. Remember why you decided to do this triathlon and keep going.

Attentive to your health

Like any sporting competition, triathlon has its risks. However, these can be minimised with proper preparation. Make sure you are in good health before the event and don’t ignore any signs of injury or illness.

Injury prevention is key to a successful triathlon. Be sure to warm up properly before each training session and race, and focus on proper technique. In addition, proper nutrition and rest are essential to avoid burnout.

Completing your first triathlon is a huge accomplishment and the result of significant dedication and endurance. By following these steps and tips, you will ensure that you are as well prepared as possible for the challenge. Remember, the key is to enjoy the process and do it at your own pace. One of the tools you can have at hand to help you achieve your goal is the BKOOL cycling simulator.

BKOOL is the most complete cycling simulator on the market – try it FREE for 30 days!

Spinning, also known as indoor cycling, has become one of the most popular forms of cardiovascular exercise. But what exactly happens in your body when you hop on that stationary bike and start pedaling to the beat of the music?

What is spinning?

Spinning is a high-performance exercise performed on a stationary bike. Unlike a traditional bicycle, a spinning bike allows you to adjust the resistance, which means you can simulate outdoor cycling conditions such as uphill climbs or flat sprints. With platforms like BKOOL, you can even have a cycling simulator at home to further personalize your training.

As mentioned earlier, spinning is a form of exercise on a stationary bike. But it’s much more than just pedaling. Spinning classes often include high-intensity intervals, simulated climbs, and recovery periods. All this while motivating yourself with music and often the instructions of a trainer.

Phases of a spinning class

A typical spinning class has several phases: warm-up, main exercise, and cool-down. During the warm-up, your body prepares for the exercise by increasing heart rate and blood circulation. In the main exercise phase, you really sweat and burn calories. Finally, during the cool-down, your body gradually returns to its normal state, helping prevent injuries and muscle soreness.

Inmediate effects on the body during a spinning session

When you spin, your body undergoes a series of changes. Your heart beats faster, your muscles burn glucose to produce energy, you sweat to cool down, and your lungs work harder to deliver oxygen to your muscles.

Cardiovascular response to spinning

Spinning is an excellent way to improve cardiovascular health. By increasing the resistance on your bike, you make your heart work harder to pump blood to your muscles. This can strengthen your heart and improve your aerobic capacity, leading to increased endurance and better overall health.

Muscular response to spinning

Spinning is not only a cardiovascular exercise; it’s also great for toning and strengthening muscles, especially in the legs and core. When you pedal against resistance, your muscles have to work harder, leading to muscle growth and improved strength and endurance.

Metabolic response to spinning

Spinning can also help boost your metabolism. During a spinning session, your body burns calories and can continue to do so even after you finish, a phenomenon known as post-exercise oxygen consumption. This can help you maintain a healthy weight or even lose weight if that’s your goal.

Impact on endurance and strength

Over time, spinning can increase both your endurance and strength. As your heart becomes stronger and your muscles adapt to the effort, you’ll find yourself able to pedal for longer periods and against greater resistance.

Spinning and mental health

But the benefits of spinning are not just physical. It can also be excellent for mental health. Regular exercise releases endorphins, the so-called “happiness chemicals,” which can improve your mood and alleviate stress. Additionally, the group environment of a spinning class provides a sense of community and camaraderie that can also be beneficial for mental health.

Spinning and weight loss

Spinning can be an effective tool for weight loss. A spinning class can burn between 400 and 600 calories on average, and as mentioned earlier, it can boost your metabolism to keep burning calories even after the class.

Precautions and contraindications of spinning

As with any form of exercise, it’s important to take precautions when practicing spinning. Make sure to warm up and cool down properly, drink enough water, and listen to your body. If you have any medical conditions, it’s important to consult your doctor before starting any exercise program.

Spinning is undoubtedly a great exercise for improving the body

Spinning is a versatile exercise that offers a wide range of benefits, fromimproving cardiovascular health and strengthening muscles to enhancing mood and mental health. Whether you’re looking for a new way to exercise or you’re a seasoned spinner, it’s an excellent way to stay fit and healthy. Remember, you can always rely on tools like BKOOL to have a cycling simulator at your disposal and add variety to your training routines.

BKOOL is the most complete cycling simulator on the market – try it FREE for 30 days!

This summer we’re ready to break new ground!

Imagine a Tuesday in July, it’s four in the afternoon, a little breeze is blowing through the window, you have your armchair and a great cycling event is on television.

Now imagine yourself in that same place a little later, around eight o’clock, after conquering one of the most famous mountain passes in the world of cycling, riding with your friends on the same stage where the pros were giving it everything just a few hours before. Things change, right?

Following cycling from your armchair in summer is fine, but true cycling fans know that to really enjoy this beautiful sport, you have to suffer, sweat and live it from within.

This is a challenge suitable only for true lovers of cycling. If you count yourself among the true fans of the sport, the time has come to prove it!

Explore France with Stage of the Day

Surely more than once you’ve wondered how hard it must be to complete a great cycling ride. Those endless stages, the epic passes with slopes that look like walls and explosive sprint finishes aftger suffering for a hundred and fifty kilometers.

To ride a Grand Ride, you need the kind of preparation and training only available to professional teams. But thanks to BKOOL, you can also complete your own personal grand ride, following the international peloton on routes that run through the same areas as the actual stages.

If the Tourmalet is climbed today, you also have to face its slopes. If the peloton moves to the Pyrenees, you’ll also ride there during those days by uploading video routes that will transport you there. When the stage is in Carcassonne, BKOOL will take you there to experience this beautiful town with a virtual cycling route of its surroundings. The objective is to always place you in the same area as the peloton, so you’re riding in the same locations as the top cyclists on the planet, gritting your teeth while climbing the same mountain epic passes ––or simply enjoying a pleasant ride with friends through the French countryside.

The challenge

Each day, BKOOL’s Stage of the Day will take you to a different place, with a special route in the same areas as the best cyclists in the world are competing on.

THE CHALLENGE IS SIMPLE: COMPLETE THE STAGE OF THE DAY EVERY DAY. A TOTAL OF 21 STAGES IN 23 DAYS.

As you can see, you can also enjoy rest days, specifically on July 10th,and 17th.

You have the whole day to complete each of the routes, which will always appear in the PROMO section of the simulator. Every morning (European time) we will change the Stage of the Day to continue with our particular pursuit of the international peloton.

The awards

If you’ve finished all the stages on the proposed days, send an email to socialmedia@bkool.com before August 7th using your BKOOL user email. Once we verify that you have completed the Challenge, we will add 20,000 Bkoins to your account so that you can buy the virtual bikes available on our simulator and you will also be entered into a prize draw to win a specialised indoor cycling mat, 3 official EOLO Kometa team water bottles or a coupon for 3 months free Premium from BKOOL Premium.

The stages

If you find it hard to complete the challenge on the dates proposed, don’t worry, we got you. You can complete the stages you are missing before July 31st. Here you have all the stages:

Stage 1: Bilbao

Stage 2: Jaizkibel

Stage 3: Amorebieta-Etxano

Stage 4: Dax

Stage 5: Col de Marie Blanque

Stage 6: Tourmalet

Stage 7: Bordeaux

Stage 8: Libourne

Stage 9: Puy de Dôme

Stage 10: Col de la Croix

Stage 11: Moulins

Stage 12: Belleville-en-Beaujolais

Stage 13: Grand Colombier

Stage 14: Morzine les Portes du Soleil

Stage 15: Saint-Grevais Mont-Blanc

Stage 16: Passy – Combloux

Stage 17: Cormet de Roselend

Stage 18: Descenso Col de la Madeleine

Stage 19: Poligny

Stage 20: Cul du Platzerwasel

Stage 21: Paris Champs-Élysées

And best of all, you can complete the challenge totally FREE thanks to the 30-day free trial available at bkool.com

This is a challenge that only for true lovers of cycling will appreciate. Are you one of them?

In the world of cycling, training is key to improving performance and achieving our sporting goals. One effective way to complement road training is to incorporate BKOOL Fitness sessions, an indoor cycling modality that offers personalized and customized classes. In this article, we’ll explore seven reasons why amateur cyclists should include at least one BKOOL Fitness session a week in their training routine.

Improved cardiovascular endurance.

Indoor cycling at BKOOL Fitness is an intense aerobic activity that engages the large muscle groups, strengthening the heart and lungs. Regular practice of these sessions improves cardiovascular capacity, which translates into greater endurance on road rides.

Increased strength and power.

BKOOL Fitness classes include high-intensity intervals and varied terrain simulations. These sessions help develop the muscle strength and power needed to tackle hills and sprints on the road. By strengthening the legs and core, amateur cyclists will experience significant improvements in their performance.

Specific and personalised training.

BKOOL Fitness offers personalised training programmes based on the individual goals of each cyclist. This allows sessions to be tailored to each person’s endurance, strength or technical needs. By having a more targeted approach, amateur cyclists will be able to work on the areas that require the most attention and improve their overall performance.

Reduced impact on joints.

Unlike road training, indoor cycling at BKOOL Fitness reduces the impact on joints, which is beneficial for cyclists who may suffer from injuries or who wish to minimise stress on knees and hips. In this way, activity levels can be maintained without putting joint health at risk.

Time flexibility and convenience.

An outstanding advantage of BKOOL Fitness is the possibility of training at home, eliminating the need to travel to the gym or to face-to-face classes. This gives amateur cyclists greater time flexibility and convenience, as they can adapt their sessions according to their availability and without worrying about weather conditions or lack of time.

Motivation and variety in training.

Indoor cycling at BKOOL Fitness offers a wide variety of programmes and virtual routes that keep training fun and motivating. Amateur cyclists can explore breathtaking landscapes, compete with other users and set new challenges in every session. This variety prevents monotony and helps maintain motivation in the long run.

Monitoring performance and tracking progress.

The BKOOL Fitness platform makes it possible to monitor the performance of each session and track progress over time. Amateur cyclists can analyse data such as power, cadence and heart rate, allowing them to assess their progress and adjust their training accordingly. This real-time feedback is essential for optimising results and achieving goals.

Including at least one BKOOL Fitness session a week in the training routine of amateur cyclists provides numerous benefits. From improving cardiovascular endurance and muscular strength, to providing personalised and flexible training, this form of indoor cycling has become an essential tool for those who want to achieve greater performance on their road rides. Don’t miss the opportunity to discover the benefits of BKOOL Fitness and take your cycling training to the next level.

BKOOL is the most complete cycling simulator on the market – try it FREE for 30 days!

In the world of cycling, every athlete is looking for the ideal way to train to improve their performance. There are various training modalities, and two popular approaches are training on a velodrome and using cycling simulators. While some cyclists prefer to experience the authenticity of a velodrome or face the challenges of mountain passes, others choose to emulate the conditions virtually through a cycling simulator, commonly known as a video. In this article, we will analyse and compare both training approaches to determine their advantages and disadvantages.

Velodrome vs. Video: What is velodrome training like?

Training in a velodrome offers a unique and authentic track experience. These facilities are designed specifically for track cycling and provide a smooth and safe surface to train on.

What are the advantages?

Improved technique and specific skills: Training in a velodrome allows cyclists to improve their technique and skills specific to track cycling. Research has shown that training in a velodrome can lead to significant improvements in cycling performance. For example, a study by Dorado, Calbet and López-Calderón (2013) found that velodrome training improved muscle power, aerobic capacity and lactate resistance in track cyclists.

Increased sense of speed and adrenaline: When training in a velodrome, cyclists experience an increased sense of speed and adrenaline due to the high speeds that can be reached on the track. This feeling can be motivating and contribute to greater commitment during training.

Social and competitive environment: Velodromes are meeting places for cyclists of different levels and disciplines. This provides a social and competitive environment that can be beneficial for skill development and motivation. Participating in races or events at the velodrome can provide opportunities to compete and measure personal progress.

And the disadvantages?

Limitations of access and availability: One of the main limitations of velodrome training is accessibility and availability. Not all cyclists have access to such a facility, as velodromes are not widely distributed in all regions. This can make access to the track difficult and limit training opportunities.

Dependence on weather conditions and schedules: Training at a velodrome is subject to set weather conditions and schedules. If the velodrome is outdoors, adverse weather conditions, such as rain or strong wind, may make training difficult or even impossible. In addition, the schedules set by the velodrome may not be convenient for all cyclists.

Associated costs: The use of a velodrome may involve certain costs, such as paying for access to the track or renting equipment. These costs may be a limiting factor for some cyclists who wish to train at a velodrome on a regular basis.

Despite these disadvantages, training at a velodrome is still highly beneficial for those interested in track cycling. If you have the opportunity to access a velodrome, make the most of the advantages it offers, especially in terms of technical improvement and skills specific to track cycling.

To get the most out of your training in a velodrome, focus on disciplines such as the sprint or individual pursuit. Perform speed and explosive sprints to improve your track-specific skills. Also, participate in races or events to test your skills and improve your mental endurance.

Velodrome vs. Video: The cycling simulator, versatility at home

Cycling simulators, such as virtual programmes or interactive rollers, have gained popularity in recent years. These tools allow you to train from the comfort of your home or gym.

Training on a cycling simulator offers a number of advantages and disadvantages that are worth considering. I will detail each of them below, backing them up with relevant scientific research and studies.

What are its advantages?

Accessibility and convenience: One of the main advantages of using a cycling simulator is the accessibility and convenience it provides. You can train at any time and from the comfort of your home or gym. This eliminates geographical limitations and allows you to adapt your training sessions according to your schedule and preferences.

Variety of routes and disciplines: Cycling simulators, such as BKOOL, offer a wide range of routes and disciplines to train on. You can simulate different terrains, from flat roads to virtual mountains, giving you the opportunity to diversify your training and prepare for different challenges. In addition, you can select specific disciplines, such as triathlon or mountain biking, and adapt your training accordingly.

Possibility for interactive and competitive training: Many cycling simulators offer interactive and competitive features that add excitement and motivation to your training sessions. You can participate in virtual challenges, compete against other cyclists or even join online events. These features encourage competition and allow you to measure your performance against other cyclists.

What are its disadvantages?

Lack of real-world conditions: While cycling simulators offer an immersive visual and sensory experience, they cannot fully replicate the real conditions of the road or track cycling environment. The absence of factors such as wind, temperature or pavement conditions affect the experience and physiological adaptations typical of the outdoors.

Technical requirements and associated costs: To use a cycling simulator, certain technical requirements are necessary, such as an interactive trainer or a compatible exercise bike. Such equipment may have a cost associated with it, which can be a barrier for some cyclists interested in using this technology.

Despite these disadvantages, cycling simulators offer a convenient and effective alternative for training cyclists of all disciplines. Studies have shown that training with cycling simulators can improve pedalling efficiency, peak oxygen consumption and training motivation (Bartram et al., 2019). Take advantage of the accessibility and route variety offered by a cycling simulator like BKOOL and adapt your training according to your goals and preferences.

If you are using a cycling simulator, take advantage of the programme’s specific features to train according to your goals. For example, if you are preparing for a mountain race, select routes with steep inclines and practice endurance on difficult terrain. Also, join virtual challenges or online competitions to stay motivated and measure your progress.

The choice between training on a velodrome or using a cycling simulator, such as BKOOL, depends on each person’s individual circumstances and preferences. If you are looking for comfort, accessibility and route variety, BKOOL is an excellent choice.

BKOOL is the most comprehensive cycling simulator on the market – try it FREE for 30 days!

In the fascinating world of cycling, every detail counts. It is important to keep all factors in mind: weather conditions, type of track or the opponents you may have in front of you. Whether on the roads, mountains or velodromes, cyclists are constantly looking for ways to maximise their performance and gain a competitive edge. One of the lesser known, but tremendously effective aspects is the savings that can be made by riding in the velodrome by taking advantage of the slipstream.

Leaning, also known as “sucking in” or “shielding” behind another rider, is a technique that involves taking advantage of the vortex of air created by the first rider. Being on the tail of another rider reduces the wind resistance experienced by the rider behind. In a velodrome, where speeds are high and distances are short, tailgating can make a significant difference to performance.

How much is the slipstream gain in a velodrome?

In order to understand the savings that can be achieved with the slipstream on the velodrome, it is essential to consider aerodynamic drag. Under normal conditions, air resistance accounts for approximately 80% of the total resistance a cyclist faces when pedalling at high speed. When riding behind another cyclist, this drag is drastically reduced. This allows the cyclist to save energy and maintain higher speeds for longer.

Several scientific studies have analysed the savings that can be achieved by the slipstream in the velodrome. A study published in the Journal of Sports Sciences in 2018 investigated the effect of the slipstream on team pursuit events in the velodrome. The results showed that drafting between cyclists allowed for a significant reduction in wind resistance, resulting in an estimated energy saving of 25% compared to solo events. In addition, it was observed that overall team performance was improved by using the slipstream strategically during the race.

Another study, published in the International Journal of Sports Physiology and Performance in 2019, examined the effect of the slipstream on endurance racing in the velodrome. The results revealed that the energy savings gained through the slipstream allowed cyclists to maintain higher speeds for prolonged periods, giving them a tactical advantage in the later stages of the race.

rebufo velódromo — Source: Envato Elements

Slipstream is the same as resting

These studies clearly demonstrate the benefits of the slipstream in the velodrome. It is estimated that cyclists who benefit from the slipstream can save up to 30% of energy. Normally, that energy would be required to maintain the same speed alone. This energy saving can make a big difference in a high-level competition. Some teams and riders are preparing to develop specific strategies to make the most of the slipstream in the velodrome.

To sum it all up, the velodrome slipstream offers significant energy savings and improved performance for cyclists. Scientific studies support the effectiveness of this technique. This research shows substantial reductions in wind resistance and an estimated saving of up to 30% of the energy required to maintain the same speed alone.

The slipstream has become a fundamental strategy in track cycling and can make the difference between victory and defeat. So, the next time you watch a cycling race at the velodrome, pay attention to the incredible savings made by the slipstream. You’ll see every rider using this technique to reach their maximum potential.

Even if you can’t experience the slipstream in your solo training, for logical reasons, cycling simulators like BKOOL can create the right conditions for you to train under these conditions.

BKOOL is the most comprehensive cycling simulator on the market – try it FREE for 30 days!

Mountain biking is a discipline that attracts thousands of enthusiasts worldwide. Although the Czech Republic is not known for its large mountain ranges, it has a number of mountain passes that offer exciting challenges for cyclists of all levels.

In this article, we will explore in detail the main ones in this beautiful country. We will describe the characteristics and technical specifications that make each of them a unique and attractive destination for cycling enthusiasts.

Mount Sněžka

Mount Sněžka, with a height of 1,603 metres, stands imposingly as the highest mountain in the Czech Republic. For cyclists, it represents an exceptional challenge that cannot be overlooked. The climb begins in the picturesque village of Pec pod Sněžkou and stretches for approximately 10 kilometres.

During this ride, cyclists will face an average gradient of 7.5% per cent and sections with inclines of over 10%. Without a doubt, this climb requires a combination of physical endurance and technical skill to overcome the demands of the terrain. As riders approach the summit, they are rewarded with breathtaking views and an indescribable sense of achievement as they conquer the highest mountain in the country.

Mountains of the Giants

The Giant Mountains is a mountain range located on the border between the Czech Republic and Poland. This region offers numerous challenging mountain passes that will make the heart of any passionate cyclist beat faster. One of the most outstanding mountain passes in this area is the Harrachov Pass. This mountain has an altitude of approximately 900 metres above sea level.

The climb from Harrachov is about 5 kilometres long and has an average gradient of 6%. As cyclists make their way up, they will find themselves surrounded by breathtaking mountain scenery and dense forests that will captivate them. The feeling of connection with nature while overcoming this mountain challenge is truly unique.

Šumava Mountains

The Šumava Mountains, located on the border between the Czech Republic and Germany, are renowned for their natural beauty and challenging mountain passes. In this region, cyclists will find a variety of routes that will allow them to enjoy captivating landscapes and exciting adventures on two wheels.

One of the most prominent mountain passes in the Šumava Mountains is Kvilda, with an altitude of approximately 1,000 metres. The climb from Kvilda to the top is about 7 kilometres and has an average gradient of 5%. During this ride, cyclists will cycle through dense forests and alpine meadows. Those who dare to tackle this terrain will be immersed in the serenity of nature and experience the thrill of overcoming a mountain challenge in a dreamlike setting.

The Bohemian Forest Mountains

In the Bohemian Forest region, cyclists will find a perfect combination of challenge and scenic beauty in a series of mountain passes that will give them an unforgettable experience. One of the most outstanding mountain passes in this area is the mountain pass known as Klet, with an altitude of approximately 1,000 metres.

The climb from Český Krumlov to the top is 8 kilometres long and has an average gradient of 6%. Along this route, cyclists will be rewarded with panoramic views of the majestic Vltava River and the charming old town of Český Krumlov, adding a cultural touch to this cycling adventure.

When planning a cycling route through the Czech Republic’s mountain passes, it is essential to consider the technical specifications of each climb. Cyclists should consider not only the length of the climb, but also the average gradient, the steepest sections and the weather conditions, which can vary according to the season.

In addition, altitude plays an important role in the physical effort required. It is advisable to be physically and technically prepared, to carry enough water and food, and to use the right equipment, including helmet, lights and basic repair tools.

In short, the Czech Republic’s mountain passes offer cyclists a wide range of challenges and breathtaking scenery. From the imposing summit of Mount Sněžka to the enchanting Šumava Mountains and the Bohemian Forest Mountains, each mountain pass has its own essence. Their views offer a unique experience for cycling enthusiasts. Get ready to face the steep climbs and discover the difficulties from home thanks to BKOOL technology.

BKOOL is the most complete cycling simulator on the market – try it FREE for 30 days!

Physical training is a fundamental part of any athlete, and in the case of cycling, it is essential to improve performance and achieve desired goals. In this article, we will explore the importance of maintaining a balance between aerobic and anaerobic training, and how this can benefit your overall cycling performance.

Fundamentals of aerobic training

Aerobic training is based on low to moderate intensity activities that involve a constant supply of oxygen to the body.

This type of training includes activities such as endurance cycling, cardio zone training, long-distance running or swimming. Aerobic training improves cardiovascular endurance, strengthens the heart and lungs, and helps burn fat effectively.

Fundamentals of anaerobic training

Anaerobic training, on the other hand, focuses on high-intensity exercises that are performed in short intervals. These exercises, such as sprints or high-intensity workouts, do not require a constant supply of oxygen and rely on the energy stored in the muscles. Anaerobic training helps develop strength, power and speed, improving the ability to perform intense efforts for a short period of time.

The right balance: 80% aerobic and 20% anaerobic

It is crucial to maintain a proper balance between aerobic and anaerobic training for the best cycling results. It is recommended that approximately 80% of your weekly training time should be spent on aerobic exercise and the remaining 20% on anaerobic training.

To calculate the appropriate percentage, it is important to consider your personal goals, fitness level and cycling experience. If you are a beginner cyclist, you may want to start with a more balanced approach and gradually adjust the ratio as you progress in your training.

Tips on maintaining balance and optimising performance

In addition to following the right ratio of aerobic to anaerobic training, here are some additional tips to maintain balance and optimise your performance:

Varying activities: Incorporate different types of aerobic and anaerobic training to maintain motivation and avoid plateauing.
Incorporate high-intensity sessions: Add regular high-intensity anaerobic training sessions to improve speed and power.
Adequate rest and recovery: Be sure to include rest days in your training plan to allow your body to recover and repair. Rest is crucial to avoid injury and physical exhaustion.
Adequate nutrition: Maintain a balanced diet that is adequate for your energy needs. Make sure you get enough nutrients to support your training and promote muscle recovery.
Monitoring and tracking: Keep a log of your workouts and track your progress. This will allow you to adjust your training plan as needed and assess whether you are maintaining the right balance between aerobic and anaerobic training.

How should you plan your training with this method?

Day 1: Long aerobic training

Warm-up: Warm up for 10 minutes at a gentle intensity to prepare your muscles.
Main session: Simulate a moderate endurance route for 90 minutes. At BKOOL you have thousands of options to practice. Maintain a steady cadence and work at an intensity that allows you to carry on a conversation.
Cool down: Finish the session with 10-15 minutes of gentle cycling.

Day 2: Rest or recovery training

Use this day to rest or perform low-intensity recovery training, such as a gentle walk for 30-45 minutes. The aim is to promote recovery and prepare you for the next few days of training.

Day 3: Anaerobic Intervals

Warm-up: Do 10-15 minutes of gentle pedalling followed by some stretching.
Main session: Play a series of short but intense intervals. For example, 5 sets of 4 minutes at very high intensity, followed by 4 minutes of active recovery at low intensity. Repeat this cycle until 5 sets are completed.
Cool down: Finish the session with 10-15 minutes of gentle pedalling.

Day 4: Aerobic endurance training

Warm-up: Run for 10 minutes at a gentle intensity to prepare your muscles.
Main session: Ride a moderate endurance route for 60-75 minutes. First, you should try to maintain a steady cadence and an intensity that allows you to be comfortable and then you can challenge your limits.
Cool down: Finish the session with 10-15 minutes of gentle cycling.

Day 5: Rest or recovery training

As on day 2, use this day to rest or do some low-intensity sport.

Day 6: Long aerobic training with sprints

Warm-up: As in the previous sessions, start with 10-15 minutes of gentle pedalling followed by some stretching.
Main session: Run a moderate endurance route for 90 minutes. Every 10 minutes, do a high-intensity sprint for 20 seconds. Recover between sprints by gently pedalling for 2-3 minutes.
Cool down: Finish the session with 10-15 minutes of gentle cycling.

Day 7: Full rest

Take the day off to allow your body to fully recover.

Finally, keep in mind the following

The balance between aerobic and anaerobic training is essential for effective cycling training. By spending approximately 80% of your training time on aerobic exercise and 20% on anaerobic training, you can improve your cardiovascular endurance, strength, power and speed, thus optimising your overall cycling performance.

Remember that the balance and ratio may vary according to your personal goals and fitness level. It is always advisable to consult a sports professional or personal trainer for more specific guidance tailored to your individual needs.
Get going and design your weekly training plan. It is important to have a balanced aerobic and anaerobic approach – get ready to reach your cycling goals and enjoy the benefits of optimal fitness!

BKOOL is the most complete cycling simulator on the market – try it FREE for 30 days!

Written by James “Jim” Peterman, PhD, the Cofounder & Chief Science Officer at FuelFood.io.

Nutrition provides the foundation for achieving your cycling goals. While proper nutrition is essential for fueling workouts and races, the rate of digestion also plays a significant role in cycling performance. Understanding how foods influence digestion rates can help you make better nutrition decisions before, during, and after a ride. So, with that in mind, let’s learn about some of the various factors that influence digestion as well as a few tips to ensure you’re able to perform at your best.

Digestion is the process by which the body breaks down food into smaller molecules that can be absorbed and used for energy. Digestion rate reflects how quickly food is digested as well as how fast the food moves through the digestive system. In some cases, slowing digestion is good – for example, when you want to feel full for longer. In other cases, you want to have a faster digestion rate to more rapidly access nutrients.

One of the primary factors that influences digestion is the macronutrient composition of a meal (i.e., the amount of carbohydrate, protein, and fat). For example, protein and fat will slow the movement of food through the digestive system (1,2). Fiber, a type of complex carbohydrate, will also slow digestion (3). The consistency of a food is another factor that can influence digestion rate. A food or meal that is more liquid (such as an energy gel) will move through the digestive system quicker (4).

In terms of planning nutrition, it’s important to consider digestion rates when selecting foods before, during, and after a ride. Two to three hours before a ride, you should eat a balanced meal that includes carbohydrate, protein, and fat. This ensures you’re getting the nutrients needed and gives you time to digest before hopping on the saddle – otherwise, you run the risk of feeling bloated, nauseous, or developing other issues that could hinder performance. If you find yourself needing to eat something closer to ride time, pick easily digestible foods with lower levels of protein, fat, and fiber, such as a banana.

During a ride, the name of the game is selecting foods that the body can quickly digest. This lowers the risk of developing gastrointestinal issues and also facilitates the rapid uptake of nutrients needed to fuel the ride. Simple carbohydrates are ideal. For individuals consuming high levels of carbohydrates during a ride, incorporating sports drinks and gels can be beneficial. Getting carbohydrates from these sources that have a liquid consistency can ensure faster digestion and absorption so that you’re able to perform at your best.

Nutrition after a ride is crucial for recovery and preparing for your next ride. The ideal nutrition plan though, depends on the intensity and duration of the ride. Following big days on the bike, focusing on easily digestible foods in the first 30 minutes is typically more tolerable and can be beneficial for speeding up the absorption of nutrients. Although protein (a key post-ride nutrient) slows digestion, foods that are more liquid in consistency (such as recovery drinks) can ensure rapid digestion and have the added bonus of replenishing fluids lost to sweat. For the remaining meals after a ride, eating a balanced diet with carbohydrate, fat, and protein will further the recovery process.

I know it’s been a lot to digest, but understanding the factors that influence digestion is important when developing a nutrition plan. While every cyclist is unique, macronutrients and food consistency are two of the key factors to keep in mind when planning what you are going to eat before, during, and after a ride. This bit of nutrition planning will ultimately help you optimize your performance and help you achieve your cycling goals. Thanks for reading!

James “Jim” Peterman.

If you are passionate about cycling and love to challenge your own limits, you are most likely to be constantly looking for ways to improve your performance on the bike. One of the most important skills in cycling is explosiveness, that is, the ability to accelerate quickly and build speed in a short period of time.

This ability is essential for sprinters, but can also be of great help in situations where you need to close a gap or respond to an attack. In this article, we’re going to give you six tips to improve your explosiveness and make sure you don’t get left behind.

Train your muscles specifically

To improve explosiveness, it’s important to train the leg muscles used in cycling, such as the quadriceps, hamstrings, and calves. Perform strength exercises, such as squats, lunges, and deadlifts, to increase power in your legs and improve your acceleration ability.

Perform short sprints and maximum intensity

Incorporate short sprints into your regular workouts. Do 10-20 second sprints at maximum intensity, followed by a 2-4 minute recovery. Repeat this cycle 6 to 10 times in one training session. This type of training will improve your ability to generate power quickly and help increase your top speed.

Work at high intensity intervals

High intensity interval training (HIIT) is a great way to improve your explosiveness. Perform sets of 1-2 minutes at maximum effort, followed by a 1-2 minute rest. Repeat this cycle 6 to 10 times. This type of training helps improve anaerobic capacity and muscular endurance, allowing you to maintain a high intensity for a longer period of time.

Also remember that, with our Workout Creator, you can design custom workouts.

Increase cadence

Working on cadence can be a useful tool for improving explosiveness. Try to maintain a high cadence, between 90 and 110 rpm, during your workouts. As you get used to pedaling at a faster cadence, it will be easier for you to pick up speed when you need to.

Incorporate hills into your workouts

Going up hills will help you improve your strength and explosiveness. Focus on maintaining a high cadence and shifting gears efficiently while climbing. You can also do short hill sprints to specifically work on explosiveness on incline terrain.

Rest properly

Don’t underestimate the importance of rest in improving explosiveness. Make sure you give your body plenty of time to recover between intensive training sessions. Rest and recovery are essential to allow your muscles to repair and grow, which in turn will allow you to generate more power in the next training session. Strike a balance between training and rest, and don’t hesitate to take days off if you feel your body needs it.

Improving explosiveness in cycling takes time, dedication, and hard work. However, by following these six tips and being consistent in your training, you will be able to develop the ability to accelerate quickly and respond to launches successfully.

Don’t forget that targeted training, high intensity intervals, cadence, hill work, and adequate rest are key to improving your explosiveness and performance on the bike. Do not fall behind in any demarcation and keep improving day by day!

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