English – Page 12 – BKOOL Magazine

Cycling is a sport that requires careful and methodical planning to achieve specific goals. Whether it’s to build stamina, increase speed, or prepare for a competition, it’s critical to properly structure your training around your goals.

Periodization is the organization of training in temporary cycles that allow the program to be adapted to the individual needs and specific objectives of each athlete. These cycles are divided into three levels: macrocycle, mesocycle and microcycle. In this article, we’ll explore these concepts and see how to apply them to cycling training to optimize your results.

Macrocycle

The macrocycle is the longest unit of time in training planning and typically lasts between 6 and 12 months . It is in this period that the general objectives are established and the different mesocycles that compose it are structured. For example, a cyclist preparing for a competition season could establish a 10-month macrocycle that includes different training phases.

A macrocycle can cover different phases or periods, which focus on different aspects of the cyclist’s performance. These periods include:

General preparation : It is the initial phase of the macrocycle, in which the cyclist works on the aerobic base and muscular strength. The goal is to build a strong physical foundation for the later stages of training.
Specific preparation : In this phase, the training becomes more specific and focuses on the skills and abilities that will be needed in the competitions. For example, if the cyclist competes in road races with hilly terrain, he will focus on improving climbing and hill endurance.
Competition : During this period, the cyclist participates in competitions and events, and training is adapted based on results and recovery. The goal is to maintain optimal performance throughout the racing season.
Transition : This stage marks the end of the macrocycle and is a period of active rest and recovery. The cyclist reduces the intensity and volume of training and focuses on lower impact activities such as swimming or walking.

Mesocycle

The mesocycle is an intermediate stage in periodization and generally lasts 3 to 6 weeks . Each mesocycle has a specific purpose within the macrocycle, such as improving aerobic endurance, increasing strength, or fine-tuning technique. To achieve these goals, training is organized into blocks that include different types of sessions, such as road workouts, gym exercises, and active recovery sessions.

It is important to consider the principle of supercompensation , which refers to the adaptation of the body to the stress of training. After a training session, the body needs time to recover and adapt to the stimulus, resulting in increased performance. Mesocycles should be planned in such a way that recovery periods are respected and overtraining is avoided.

An example of a mesocycle in cycling could be the following:

Weeks 1 and 2: Development of aerobic resistance, with long and smooth runs.
Weeks 3 and 4: Increase in strength and power, with training on slopes and sprints.
Week 5: Active recovery, with short, smooth runs, and flexibility and mobility exercises.

Microcycle

The microcycle is the shortest unit of time in periodization and usually lasts between 1 and 2 weeks . Each microcycle is made up of specific training sessions that vary depending on the objective of the mesocycle and the physical state of the cyclist. The distribution of the sessions in the microcycle must guarantee an adequate recovery and adaptation to the effort.

This includes the type of exercise, intensity, duration, frequency, and recovery . Variability in training is essential to stimulate the body and keep the cyclist motivated.

Properly balancing workload and recovery in the microcycle is critical. For this, different periodization methods can be used, such as linear periodization, in which the volume and intensity of training are gradually increased.

An example of a microcycle in cycling would be:

Monday : Long smooth ride
Tuesday : Strength training in gym
Wednesday : Rest
Thursday : sprint session
Friday : Short and smooth shooting
Saturday : Hill training
Sunday: Long smooth ride

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

BKOOL is the most complete cycling simulator on the market, try it FREE for 7 days!

Costa Rica is known throughout the world for its natural beauty, its friendly and welcoming people, and its commitment to protecting the environment. But what many do not know is that Costa Rica is also a paradise for cycling lovers.

With its warm and tropical climate, its mountains and valleys, its beaches and jungles, Costa Rica offers a wide variety of cycling routes for all levels and tastes. From easy and calm routes, ideal for beginners, to challenging and extreme routes, that will test even the most experienced cyclists.

However, for many people, travelling to Costa Rica can be a distant dream. Whether due to time, money or logistics, many people cannot afford to travel to this beautiful country to enjoy its cycling routes.

But thanks to BKOOL technology, it is now possible to travel the cycling routes of Costa Rica from the comfort of your home. With BKOOL, you will be able to experience the natural beauty of Costa Rica through its indoor cycling platform, and cover impressive routes without leaving home.

Barba Volcano time trial

If you are an experienced cyclist looking for an extreme challenge, the time climb of the Barva Volcano in Costa Rica is a route that you should definitely consider. It is one of the stages that we can find in tests like the Trans Costa Rica.

The Barva Volcano, located in the central volcanic mountain range of Costa Rica, is the fourth highest volcano in the country, with a height of 2,906 metres above sea level. The time trial, which begins in the town of Birri, is one of the most challenging and spectacular routes in Costa Rica.

With a distance of 14.5 km, this segment saves a drop of 1200 metres. An ascent with an average slope of 9.48% and with ramps of up to almost 25%. Only suitable for the most daring.

Tilaran / Province of Guanacaste

For lovers of long routes, in this proposal we start from La Fortuna, a small town in Costa Rica, located northwest of the capital, San José, to surround the Arenal Volcano National Park and Lake Arenal to Tilarán, located in a mountainous area at the western end of the Sierra Minera de Tilarán, a section of the Guanacaste Volcanic Range.

From this city it is possible to see the Miravalles and Tenorio volcanoes and from a few kilometres to the east you can also see the Arenal Volcano.

From there we return to La Fortuna to complete a route of 152 km and more than 2,700 metres of positive elevation gain.

IRONMAN 70.3 Costa Rica

If triathlon is your thing, Costa Rica also offers opportunities. For example, the cycling segment of IRONMAN 70.3 Costa Rica : 90 km with 790 metres of positive elevation gain where tri-sports fans will be able to enjoy a segment where names like Tim Don or Leanda Cave have flown.

And best of all, you don’t need to be an experienced cyclist to enjoy these routes. Thanks to BKOOL technology, you can find many more routes of different levels of difficulty, adapted to your needs and abilities. In addition, you will be able to enjoy the full experience thanks to the videos and virtual reality, which will transport you directly to different parts of the world geography.

If you are a cycling lover, you cannot miss the opportunity to discover the beautiful cycling routes of Costa Rica through BKOOL. Get ready for adventure!

BKOOL is the most complete cycling simulator on the market, try it FREE for 7 days!

The indoor cycling platform, official Giro d’Italia Virtual cycling simulator, revises its current prices and launches an option to have a shared account so that families can do sport at home with a special tariff.

BKOOL has positioned itself as the most realistic and complete virtual cycling platform on the market. No other indoor cycling platform offers such a variety of real routes in video and 3D, different virtual velodromes and the chance to enjoy spinning classes in video without leaving home.

New features at BKOOL

Over the past year, the platform has aimed to reinforce its social component and the personalisation of the experience, as well as the variety and quality of the uncountable cycling training possibilities. The new version of the app includes an optimised, more intuitive dashboard, designed to help the thousands of cyclists who train daily in the simulator to be able to do so together, making actual virtual pelotons, organised to meet up as friends or compete amongst themselves.

Also, BKOOL is the official virtual cycling platform of the Giro d’Italia. In order to create the virtual version of the Corsa Rosa, the company, recently awarded the Pyme Innovadora 2023 badge, has developed a new more realistic and immersive simulation technology, combining high definition video with avatars and other 3D elements. Added to the actual stages of the Giro d’Italia, BKOOL has already extended this type of technology to new routes such as the route of the Italian Classic the Strade Bianche and various cycling routes in Andorra. To ride on all these virtual routes, the platform has included new 3D bikes inspired by actual models from the best brands on the market, such as Specialized or Aurum.

The next new feature which is about to be launched is LIVE Coach by Wattslab. BKOOL will continue revolutionising the concept of indoor training. Personalised classes, led by a professional instructor, which offers their advice and recommendations live to the users, while they train at home. It is a service which is only available at some specialised cycling training centres and which now, thanks to BKOOL, can be accessed by any user at home, receiving expert feedback live.

Added to all of this, BKOOL users have the BKOOL Fitness app included in the same subscription, which allows them to enjoy indoor cycling classes at home just as if they were at the gym. BKOOL Fitness has also been completely renovated with a new control panel which noticeably improves the user experience. As well as being compatible with Apple Watch, it is also now compatible with Android TV and Apple TV, allowing you to follow the spinning instructors on television whilst you train.

The current user will keep the same prices

To make the most of all of this content and new features all you need is a cycling smart trainer or a smart bike, and a BKOOL user account. After the company’s price review, the BKOOL Premium subscription will become 11€ on the monthly version and 100€ on the annual version from the month of April, which works out at 9.17€/month.

It is very important to note that BKOOL will maintain its current prices for all of its active Premium users up to the date of the price review, as a recognition of their trust and loyalty. Therefore, whilst they continue being BKOOL users (with an active subscription which is not cancelled at any time), nothing will change for the tens of thousands of users who train each year on the platform.

The Family Plan

Also, as part of this price review, BKOOL has announced the launch of the Family Plan, which will allow three members of the same family to share their BKOOL Premium account at a special price of 129€ per year. By doing so, the platform aims to incentivise families doing sport together and transferring the passion for cycling from parents to their children.

The users of this Family Plan will be able to connect up tor 3 different devices at the same time, always in the same household. The maximum number of registered devices is 5, although they can be changed up to three times in one year.

On the other hand, the members included in the Family Plan, which is a maximum of 3, can be changed twice a year.

As cyclists, long climbs pose one of the biggest challenges we can face. That’s why for many cycling enthusiasts tackling a demanding climb is a challenge they struggle to cope with.

However, indoor training offers a safe way to prepare for a long climb. In this article we tell you how you can train for long climbs without leaving home, thanks to the smart trainer and BKOOL.

We’ll show you how to get the most out of training on the smart trainer to improve on long climbs!

Why train on the trainer?

Before we get into it, it’s worth remembering why the smart trainer is a useful tool for training. Although we have gone into it in depth in previous articles, we emphasise that the trainer allows us to work specifically on different skills, such as endurance or cadence, without the road conditioning our training. In addition, we can accurately monitor our activity and adjust our training to our needs and goals, among other advantages.

Pre-training

Before we start training for long mountain climbs on the trainer, it is important that we make a realistic assessment of our current physical condition. It is likely that we will need to increase our endurance or improve our technique before we start working specifically on long climbs. It is also critical that we plan our training well, setting clear and realistic goals, and dedicating the time and frequency necessary to achieve them.

Training techniques for long climbs on the smart trainer

When it comes to working specifically on long climbs, it is important that we follow a series of techniques that allow us to improve our endurance, cadence and technique. For example, long sets can be very useful to increase our aerobic capacity and improve our endurance. We can also do simulations of climbs in which we can adjust the resistance and cadence to adapt to the characteristics of each climb.

For all these reasons, the smart trainer is an ideal tool that will allow us to work in a specific way, as this will allow us to adjust the training parameters to achieve an adequate and controlled stimulus. The following are some training techniques that can be useful for improving on long climbs on the smart trainer:

Targeted training sessions

A good way to improve on long climbs is to dedicate specific training sessions to work on aerobic endurance and muscular endurance. In this type of session, long, continuous sets are performed, maintaining a high cadence (around 90 rpm) and an intensity that falls between the aerobic and anaerobic thresholds. A typical training session to work endurance on long climbs may consist of 4-5 sets of 15 minutes, with a 5-minute rest between each set.

You can find endless options in our Workouts Library or design them yourself with the Workouts Builder.

intervalos entrenamiento ciclismo — Foto: BKOOL

Climb simulations

Another very effective technique for training long mountain climbs on the smart trainer is to perform hill simulations. In this type of training, you mimic the gradient and duration of a given climb, adjusting resistance and cadence to simulate the conditions of a real climb. A typical mountain pass can last between 20 and 40 minutes, and you should progressively increase the resistance to mimic the slope of the pass.

Fortunately, at BKOOL the simulation becomes almost a real reality: you can try from home the most mythical summits of cycling in Italy or touch the skies of France.

Importance of the right cadence and resistance

To improve on long mountain climbs, it is essential to work on both the right cadence and the right endurance. A high cadence (around 90 rpm) is important to avoid muscle fatigue and maintain good efficiency. In addition, we should adjust the resistance of the smart trainer so that the training session is challenging, but not overly intense, as this can lead to early fatigue.

Working on posture and technique on the trainer

Although pedalling technique and posture are aspects that are primarily improved on the bike, we can also work on them on the trainer. It is important to focus on maintaining good posture on the bike, with a straight back and relaxed shoulders. We should also work on pedalling technique, focusing our attention on pedalling in a rounded manner, applying force throughout the pedal stroke and avoiding dead spots.

Tips for staying motivated

Training on the trainer can be hard and monotonous, so it is important to keep in mind some tips to stay motivated. We can vary our training sessions so we don’t get bored, incorporating different exercises or intervals. We can also listen to music or watch videos to distract us while we train, or even join virtual training groups for cyclists.

In short, the trainer can be a very useful tool to train specifically for long mountain climbs. With good planning and the right techniques, we can improve our endurance, cadence and technique, thus preparing us for the long climbs we will encounter on the road. And, although training on the trainer can be tough, with a few tricks we can stay motivated and keep progressing in our training.

If you haven’t had the chance to try BKOOL yet, you can try it for FREE for 30 days on our website.

If you are a passionate cyclist, there is nothing like living the unique experience of taking part in a Gran Fondo. Belgium is a country known for being the cradle of cycling and for its calendar full of these tests.

Some of the most important races in the world, such as the Liège-Bastogne-Liège or the Ronde van Vlaanderen, take place every year on Belgian soil.

If you have considered preparing for a challenge of this caliber, there are some considerations that you must take into account. Not only do you have to choose an appropriate Gran Fondo according to your level of experience and preparation, it is also essential that you prepare yourself properly.

In this article we will give you our recommendations so that you can fully enjoy the experience of riding a Gran Fondo in Belgium.

Good planning is the foundation of success

Physical preparation is essential to successfully complete a Gran Fondo in Belgium. In order to successfully face the kilometres and unevenness of the race, it is recommended that you plan your training in advance, establishing long and short term goals.

Distance, intensity and frequency are important factors to consider. In addition, it is recommended that you do specific exercises for cycling, such as resistance and strength training.

The Gran Fondo, as its name suggests, are tests that stand out for their great mileage. However, it is important that you be cautious when starting to train.

Increase the distance progressively, do not try to do a large number of kilometres abruptly, as this can cause injury or muscle fatigue. Learn to increase the kilometres of each session and the weekly totals progressively, respecting the necessary recovery times.

Varying the intensity in training will also be key. The combination of different demands will allow you to work on various physical aspects, such as resistance, speed and strength. Later we will see what types of sessions you should include in your preparation.

Frequency is another aspect that you must manage. Although it will depend on your level of preparation and availability of time, it is recommended that, at the beginning, you do between 3 and 4 weekly training sessions, increasing the frequency as you get closer to the date of the race.

And, of course, precision cannot be missing, so decisive in all sports. It’s not just about getting on two wheels and racking up the miles: you need to do cycling-specific exercises, such as resistance and strength training. It will help you improve pedalling ability, speed and muscular endurance.

In summary, a good planning of the training, combining distance, intensity and frequency, together with the performance of specific exercises for cycling, will allow you to arrive in optimal conditions for the race.

Remember that physical preparation will not only allow you to enjoy the race, but it will also help you prevent injuries and improve your overall health.

The essential sessions in your planning

Although the training plan must always be individualised and adapted to the characteristics of each cyclist, here are five types of sessions that cannot be missing from your planning:

Aerobic resistance training

Groundwork is key. Do not forget the sessions in which you add kilometres maintaining a constant pedalling cadence and without forcing the rhythm. This type of training improves cardiovascular endurance and prepares the body for long-distance running.

Hill Strength Training

Uphill intervals strengthen the legs and increase endurance on long climbs.

Speed training

Incorporate high-intensity work into your workouts. For example, 30 second sprint bouts at top speed, followed by a 2-3 minute rest to recover. I was able to repeat this process between 4-6 times, depending on your level.

This training improves anaerobic capacity and helps increase speed on level ground.

Group training

Remember that “you compete as you train”. Outings in a group with cyclists of similar abilities and rhythms are an essential part. Practice teamwork and group riding techniques, including relay work and the use of signals. This training also helps build confidence in group riding.

Active recovery training

Recovery workouts help reduce fatigue and speed muscle recovery, preparing the body for the next workout. Your body will thank you on the most demanding days.

How can BKOOL help me prepare a Gran Fondo?

Indoor training can be a great ally in preparing for your sporting challenges. At BKOOL we have a wide library of training sessions that can greatly facilitate the path to your next Gran Fondo in Belgium.

Remember that you also have the Workouts planner at your disposal, which allows you to design à la carte workouts adapted to your needs.

In addition, we have our catalogue of routes that will allow you to examine some of the routes of the most important events, such as the Liège-Bastogne-Liège or the Ronde van Vlaanderen.

If you are thinking of facing some of them, BKOOL gives you the opportunity to know in advance what you are going to find. Enjoy the experience and remember that the main objective is to overcome your own limits. Good luck on your Gran Fondo in Belgium!

If you haven’t had the chance to try BKOOL yet, you can try it for FREE for 30 days on our website.

Here at BKOOL we always want to bring you new challenges. With our new event: World Dream Rides Elite by BKOOL you will be able to ride a route on a different continental each week, and also have the chance to win various prizes! Will you take part?

This event will be available from 20th February until 19th March. If you manage to complete all of the stages, you will be entered into a fantastic prize draw for an Elite Rizer gradient simulator.

Throughout the week you will be able to ride together with other cyclists on the inhospitable roads of Australia in the 1st stage of your new event: Silvan Road. Discover first hand what it is like down under.

The fourth stage of the Desafío la Titánica is here! Ride around the south of Gran Canaria to the lighthouse in Maspalomas while you enjoy the good weather which is typical of this part of the island.

Here at BKOOL we continue working so that the simulation is every more realistic. Try it free for 30 days!

When we talk about cycling, we come across a wide variety of terrains and challenges, but today we focus on short climbs. They are often a major source of stress for cyclists, as they require a great deal of physical and mental effort to push the body to the limit.

Improving performance on these climbs requires consistent practice, efficient pedaling technique and effective strategies. Here are some practical tips to help you improve your performance on short climbs.

How do you train for short climbs?

Short climbs test our endurance, strength and speed. In addition, one of their most important characteristics is that they require a large amount of anaerobic energy to complete.

As always, specific training is essential. We must focus on developing explosive strength in the legs and increasing anaerobic capacity to be able to tackle these types of climbs.

A study published in the Journal of Strength and Conditioning Research, entitled “Effect of maximal strength training on cycling efficiency in competitive cyclists”, showed that maximal strength training improved pedaling efficiency and endurance in competitive cyclists.

In addition, another study published in the Journal of Sports Science and Medicine, entitled “Effects of short-term high-intensity interval training on cycling performance and muscle fiber characteristics,” found that high-intensity training over a short period of time (4 weeks) significantly improved anaerobic capacity in cyclists, allowing them to pedal with greater power and speed on steep climbs.

Training sessions for short climbs

At BKOOL we have our Workout library available so that you can choose the workouts that best suit your needs. Just use the filter and you will find a wide variety of options to choose from.

Select your available time, the difficulty and mark “Anaerobic” as your target zone. You will discover sessions that will test your abilities, such as these two that we propose below:

Session 1 – 42 minutes

Session 2 – 56 minutes

In addition, you can also use our Workout creator to customize your workouts, creating sessions a la carte.

Pedaling technique on short climbs

Pedaling technique is also essential for short climbs. We must focus on body weight distribution, proper cadence and correct posture. A job that can be done to perfection in indoor cycling, where we don’t have to worry about the dangers of the road.

Efficient pedaling technique can help reduce fatigue and improve your ability to tackle short climbs. Focus on maintaining a steady and efficient cadence, avoiding over pedaling or under pedaling.

A study published in the International Journal of Sports Medicine, titled “Pedaling technique and energy cost of cycling,” showed that a more efficient pedaling technique can reduce the amount of energy required to pedal, allowing cyclists to tackle steep climbs more easily.

Achieving proper posture is also critical: try to keep your torso upright to allow for proper breathing and reduce strain on your lower back. Also, keep your arms relaxed and your elbows slightly bent.

Strategies for tackling short passes during a race

There are also specific strategies for tackling short climbs during a training ride or race. These include knowing the profile of the route, selecting the right gear and managing energy on the climb.

Hydration and nutrition are also critical factors in improving performance on any type of climb. Be sure to drink enough water and consume carbohydrates and electrolytes before, during and after the climb.

Tackling short climbs in cycling can be challenging, but specific training, improving pedaling technique and employing effective strategies can help improve performance.

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

If you are looking for challenging mountain climbs, there are countries such as Chile that are an ideal destination for cycling enthusiasts. The Andean nation, with its wide variety of landscapes and terrains, offers endless options for cyclists.

That is why Chile is a country with a long tradition and passion for cycling. It has even produced great cyclists who have reached the world elite, such as Carlos Oyarzún, who in 2011 joined Movistar Team and became the first Chilean to finish the Giro d’Italia.

In addition, the country has organised several international events, such as the Vuelta Ciclista de Chile, which attracts cyclists from all over the world. In short, Chile’s relationship with cycling is close and positive, and the country continues to be an important centre of activity in the cycling world.

If you want to get to know some of its roads and peaks, in this article we present you with 5 cycling climbs that you have to climb sometime in your life in Chile. But don’t worry, you won’t have to travel to the Andes. With BKOOL you can do so at home.

Manquehue Hill

Cerro Manquehue is a popular cycling climb in the Santiago region. With a distance of 7 km and an elevation gain of 700 metres, this route offers a moderate challenge for cyclists. The view from the top is spectacular, with panoramic views of the city of Santiago and the Andes Mountains.

This 38-kilometre route will not disappoint MTB lovers.

Osorno Volcano

The Osorno Volcano is a popular destination for cyclists due to its breathtaking scenery and challenging climbs. There are several bike trails that allow cyclists to explore the area and enjoy spectacular views of the volcano and the surrounding region, which has witnessed events such as the Gran Fondo Volcán Osorno.

Do you dare try this 12,4 kilometre climb with its 9,3% average gradient??

Los Libertadores International Pass

Los Libertadores International Pass, also known as Cristo Redentor, is the main transportation route connecting the Chilean capital of Santiago with Mendoza, across the border with Argentina.

The spectacular views of Aconcagua (the highest peak in South America) and the perfect series of curves we leave in our wake make this route a must.

This route is famous for its 29 zigzagging curves, a snapshot you’ve surely seen on occasion.

The first 20 curves trace a 4 km route with a change in elevation from 2275 m to 2550 m. The road then climbs gently for 2 km to an altitude of 2650 m (8,500 ft). The next 9 switchbacks start here and take us up to 2800 m over a distance of 2.5 km.

The more daring continue along an old unpaved road to the statue of Christ the Redeemer at the top. The wind, combined with the high altitude, will make the trip quite slow. The summit is at 3,840 m, and it is here that you will find the famous statue and breathtaking views of Aconcagua and the valley.

We suggest this 10 kilometre segment to get to know one of the most famous routes in Chile.

Farellones

Considered by experts as the mountain pass as the goal par excellence of the Metropolitan Region, Farellones offers us an ascent of more than 30 kilometres over 6% average gradient to save 1,700 metres of positive difference in altitude.

If you haven’t had the chance to try BKOOL yet, you can try it for FREE for 30 days on our website.

In any sport there is debate about which training methods, philosophies or techniques produce the most and best benefits. In the world of cycling, the discussion is just as wide-ranging.

Cycling is a sport that requires a combination of strength, endurance and skill. When it comes to pure cycling sessions – leaving aside gym sessions or other cross-training – there are two main approaches to training planning: long training intervals and short training intervals.

What are long training intervals?

Long training intervals consist of training blocks where we perform repetitions of a duration of around 3-5 minutes at a moderate intensity. This approach aims to improve a cyclist’s endurance and aerobic capacity.

What are short training intervals?

On the other hand, short training intervals focus on improving a cyclist’s strength and power. These sessions involve performing short, intense repetitions with durations ranging from 5 seconds to one minute in duration.

Which intervals are best?

Each approach has its advantages and disadvantages. Long training intervals allow cyclists to improve their endurance and aerobic capacity, but they can be more demanding and require a greater amount of time. On the other hand, short training intervals are more effective for improving strength and power, but can be very intense and require adequate recovery.

Over the years, the scientific literature has shown that both training approaches have their advantages and can be effective in improving cycling performance. The final choice depends on each cyclist’s individual goals and fitness level.

However, if you are one of those cyclists whose time is a scarce commodity, be aware that the most recent studies point to the greater gains of short interval training versus long intervals.

Such is the case of a study published in 2020 in the Scandinavian Journal of Medicine & Science in Sports, comparing the effects of longer versus shorter interval training in highly trained cyclists.

The research involved 18 elite male cyclists. Half of the group performed 4 x 5-minute intervals with 2:30 minutes of recovery. The other half performed three sets of 13 x 30 seconds with 15 seconds recovery and 3:00 minutes between sets. The total interval time was the same (20 minutes for long intervals and 19.5 minutes for short intervals) for all cyclists, and both groups were instructed to perform the intervals at their maximum sustainable intensity, with the goal of generating the highest possible average power during each interval session.

After three weeks of the protocol, the cyclists who performed the 30-second sets experienced the greatest improvement: the short-interval group improved their average power output over a 20-minute cycling test by 4.7 percent, compared with no significant improvement among the long-interval cyclists. The short-interval cyclists also saw significant increases in their maximal aerobic power and power output at the lactate threshold.

How to do intervals at BKOOL

At BKOOL we have a great tool that allows you to set up your sessions to your liking. In our Workouts Creator you can design workouts a la carte, depending on your time and your goals.

But also, if you don’t want to waste time, you can go straight to action by choosing your session from our Workouts library. You can filter by duration, difficulty or work zones, and you can perform recovery workouts or sessions to improve your threshold or your maximum oxygen consumption.

And you, are you a long interval or short interval user?

BKOOL is the most complete cycling simulator on the market, try it FREE for 7 days!

The 2023 cycling calendar is already underway. Races such as the Giro del Sol or the Santos Tour Down Under have delighted us, bringing back the excitement of cycling in its purest form.

Meanwhile, many of us are preparing to conquer the challenges of our particular cycling calendar. And what better way to do so that than with our virtual cycling platform?

At BKOOL, fans can prepare for their season whilst experiencing the most legendary climbs in cycling history from the comfort of their own homes.

In this article, we’re going to present five Italian colossi that you can find at BKOOL. Because as three-time Giro and two-time Tour winner Gino Bartali once said, “Italy is the home of cycling.

“Italy’s love and passion for cycling, a country central to the history and development of the sport, is reflected in these five climbs that will delight you when you get on the Smart Trainer.

Whether you’re a beginner or an expert cyclist, these segments will give you the opportunity to challenge your skills and improve your performance on the road to glory.

Stelvio Pass

The Stelvio Pass is one of Italy’s most famous and iconic passes, known for its breathtaking scenery and challenging gradients. With an altitude of 2,757 metres, it is the highest mountain pass in the Alps and the second highest in the Italian Alps. The road that crosses it has 48 hairpin bends, and is considered one of the most beautiful in Europe.

In the Giro d’Italia, the Stelvio Pass has been a key place in the history of the competition, being included in the route on several occasions. In 1953, Italian Fiorenzo Magni became the first cyclist to cross the Stelvio Pass, and since then, many other cyclists have achieved the feat.

Do you dare with its more than 24 kilometres at more than 7% average gradient?

Mortirolo Pass

The Mortirolo Pass is known to be one of the most difficult passes in Italy. With an altitude of 1,852 metres, it has an average gradient of 12% and points with gradients of 18%. It is a key place in the Giro d’Italia, and has been included in the route on several occasions.

In 1990, Spanish cyclist Miguel Indurain had an impressive performance on the Mortirolo Pass, gaining a big advantage over his rivals and winning the stage.

It’s only 10 kilometres, but it will make you know your limits.

Gavia Pass

The Gavia Pass is a mountain pass located in the Italian Alps, with an altitude of 2,618 metres. It is known for its breathtaking scenery and challenging slope, with an average of 6.5% and points with gradients of almost 20%. The Gavia Pass has been included in the route of the Giro d’Italia on several occasions, and has been the scene of some of the most exciting races in the history of the competition.

25.5 kilometres of pure challenge.

Zoncolan

The Zoncolan is one of the most difficult passes in Italy, with an altitude of 1,750 metres and an average gradient of 14%. It is known for its challenging gradient and breathtaking scenery. It is a key location in the Giro d’Italia, and has been included in the route on several occasions.

In 2018, Chris Froome was one of the last big names and achieve the stage to achieve victory at the top of the Zoncolan.

Passo di Giau

The Passo di Giau is a mountain pass located in the Italian Dolomites, with an altitude of 2,236 metres. It is known for its breathtaking scenery and challenging gradient, with an average gradient of 9% and points with slopes of 21%. The Passo di Giau has been included in the Giro d’Italia route on several occasions, and has been the scene of some of the most exciting races in the history of the competition.

These five famous cycling passes or climbs in Italy are known for their beauty and challenge, being a key place in the history of cycling and the Giro d’Italia. Each has its own personality and unique characteristics, making each a different challenge for cyclists.

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