English – Page 16 – BKOOL Magazine

Following a training plan is ideal if you want to improve your cycling performance. However, there is one thing you need to understand in order to get the most out of a plan: having a plan is fine, but sometimes you need to know how to change it.

All training plans need adjustments

Any training plan needs adjustments for one simple reason: life is constantly changing its plans for you, and you have no choice but to adapt.

Adaptation means change, and that change comes to your training plan as well. Sometimes, life gives us no choice. We have to park or -adjust- our training because unforeseen events come up along the way: whether it’s a job change, a family obligation or simply our body calling for help after not having recovered well from a hard session or after a bad night’s sleep.

Many cyclists find this hard to understand, but if we want to achieve optimal results, the training plan must be flexible to change.

Cycling training not only needs to adapt to the ups and downs of our day-to-day lives, it also needs to be continually adjusted to optimize performance improvement as much as possible.

What does this mean? When we structure a training plan we do so in order to produce a certain physiological stress to our body. That stress has the ability to challenge the current conditions of our body and when the body detects it, it produces adaptations and improves to become stronger.

So far everything seems simple, but the nuances begin. On the one hand, a certain amount and type of stress is needed for this process to be sustained over time. On the other hand, physical condition is not static, it undergoes variations.

That is why this stress (training load) must be adjusted again and again according to our physical condition.

When is it necessary to re-adjust the training plan?

Any training plan is based on a key principle: progression. We subject the body to a certain amount of stress, it adapts and improves, and then it needs a greater amount of stress to produce new adaptations and improvements.

It’s simple: the more we train, the more our fitness improves and the more stress our body requires to climb another step.

However, as we mentioned earlier, plans don’t always go the way we want them to. You can have a bad feeling one day and that means you can’t finish the scheduled workout. Or you simply can’t complete the session because of other obligations that prevent you from doing so.

This implies a brake on progress. You have not completed one of the steps and that is why you should not automatically move on to the next one: you may find that things are more difficult than you thought and that would further impair your progress.This is a more common problem than you think, it exists in all athletes, at all levels and should not worry you. You just need a few small adjustments to stay on track.

Adjust according to your strengths and weaknesses

Every cyclist is a world unto himself, he has his own weaknesses and strengths. Even between two riders with a similar functional power threshold we can see differences. Maybe one of them rides very well in long sustained efforts, but has problems in his VO2Max zone, while the other one is just the opposite, a great rider in short efforts, but unable to maintain a good pace in prolonged periods.

This is why you should adjust your plan to take these aspects into account when necessary. For example, if you have signed up for a Gran Fondo, you will need to work very well on long, sustained efforts, but if you see that they are your weakness, start with small loads and make small increments.

Adjust for a bad training session

Too much family or work stress, a bad night’s sleep, or poor nutrition. There are many factors that can affect our training and cause us to feel bad in a given session.

However, having a bad training day shouldn’t affect your overall fitness. As long as you do things right. That means assessing the situation and deciding where to pick things up.

A priori, if it’s not too demanding a workout, you shouldn’t worry. Go ahead with your plan without fear.

However, if it is a key and demanding workout, pick up where you left off, since applying a certain stress that you are not yet ready for may jeopardize your recovery and progression.

Adjustment after a training break

At BKOOL we have already explained how you should readjust your training plan after a longer break. If you have had an unforeseen event that has kept you away from training for several days, you will need to make changes.
It all depends on the amount of time you have been absent: two or three days, a whole week, more than a week.

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If you want to get the most out of your workouts, few things are more important than proper recovery. A hard day on two wheels is useless if you don’t give your body the tools it needs to recover and produce the necessary adaptations. If you give your body the chance to recover as it deserves, it will arrive at your next training session or race in even better condition.

Among the many recovery strategies we know, recovery drinks for cyclists are one of the most widespread. In this article we review why they are important and what to consider when consuming them.

Nutrition and post-exercise recovery

You may have heard of the three “R’s” of recovery associated with post-exercise nutrition:

Replenishment: carbohydrate consumption replenishes glycogen stores, our body’s main fuel.
Repair and adaptation: thanks to protein intake, nutrition facilitates the process the body goes through to repair damaged muscles and respond to the stress of training.
Rehydration: allows us to replenish the fluid lost during exercise due to sweating.

These three processes associated with recovery can be achieved through a rich and varied meal. However, recovery drinks for cyclists are a convenient, fast and efficient way to refuel after a demanding workout or after a competition in which we have pushed our body to the limit.

Why are recovery drinks for cyclists important?

By consuming nutrients immediately after exercise (something that is often only possible with recovery drinks for cyclists), we are giving the body the opportunity to replenish its glycogen stores and begin the process of repairing muscle damage, as well as returning it to a state of adequate hydration.

Glycogen is used as fuel during aerobic exercise and can be depleted during training, so if it is not replenished, we may run the risk of feeling “empty” during the next session. In the case of proteins, they are necessary to complete muscle protein synthesis and prevent muscle protein degradation.

For years it has been advocated that there is a limited amount of time in which athletes can effectively replenish their glycogen levels. That window of time is known as the “anabolic window” and has traditionally been considered to be between 30 and 45 minutes post-workout. However, more recent research suggests that this anabolic window may be wider, lasting up to five-six hours.

bebidas de recuperación ciclsitas — Foto: Canva

In order to take advantage of this more optimal period for recovery, the advice is to consume between 1-1.5 grams of carbohydrate per kilogram of body weight, per hour, within those two hours following the completion of a workout or competition. In order to replenish glycogen levels, it is also suggested to consume the same measure (1-1.5 g of carbohydrates per kilogram of body weight) every fifteen to thirty minutes for the next four to six hours.
The consumption of carbohydrates and proteins safeguards lean muscle mass and tunes up our body for the upcoming challenges. However, this constant recharging process is much slower and more active than that involved in a recovery drink for cyclists.

When and how to take a recovery drink?

It is not necessary to take the recovery drink right at the end of a demanding training session. But you should know that the sooner you consume it, the sooner your glycogen stores will be replenished and the sooner the recovery process will begin: when we move from an active state to a recovery state, the body changes from a sympathetic state to a resting parasympathetic state. Drinking a recovery drink while you cool down and relax means sending the signal to the body that it is time to rest, digest and repair.

As for the type of recovery drink for cyclists, it should be noted that there is no magic recipe. You can find a wide range of products on the market with very different compositions, but it is true that research has suggested in recent years that the ideal ratios range from 3:1 to 4:1 carbohydrate to protein. While carbohydrates resynthesize glycogen, protein improves muscle synthesis.

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Your body has three energy production systems that you tap into when exercising. Intensity and duration are what determine which of these pathways acts as the main source: the phosphagen or ATP-PC system, the glycolytic or anaerobic system, or the oxidative or aerobic system.

Since cycling is an endurance sport, your body uses the aerobic system as your primary method of generating fuel. However, there are times when cycling requires all of our power-generating capacity to keep up with the demands of the sport.

What is the neuromuscular power zone?

The neuromuscular power zone encompasses very short, very high intensity efforts. These generally affect the musculoskeletal system more than the metabolic system.

In theory, the neuromuscular power zone uses the phosphocreatine or ATP-PC energy system. This is the fastest way to provide energy and power to muscles working at maximal efforts of less than fifteen seconds.

The neuromuscular power zone uses stored ATP and creatine phosphate (CP) to create energy anaerobically.

Why does the neuromuscular power zone matter in cycling?

The neuromuscular power zone comes into play when you need an immediate source of energy. Examples include attacks, starts or short sprints that require immediate, maximum power.

Because this power zone is only accessed for a very short interval, the total time spent in it is much less than in the other zones. However, the situations where the neuromuscular power zone is needed are often critical and decisive in competition.

The amount of neuromuscular power available is limited, and rest or low intensity riding is required afterward. That’s why the maximum power of your sprint is reduced after successive attempts. It’s also why you want to limit your time in the neuromuscular power zone so it’s accessible at the most decisive moments.

A good way to understand neuromuscular power is to look at it like a high-power battery: it produces a lot of energy and doesn’t last long, but it is rechargeable with a little rest.

How much exactly? It depends. The rate at which creatine phosphate is replenished depends on the degree of exhaustion, muscle acidosis and the type of muscle fiber.

This means that your body will have difficulty replenishing both creatine phosphate and ATP if reserves are greatly depleted or muscle acidosis is high.

Neuromuscular training for cycling: improving your maximum power output

A more prepared aerobic system can influence recovery time. If you have a good aerobic engine, you will be rewarded with more neuromuscular power: the higher the aerobic capacity, the less dependent you’ll be on the other two systems. You’ll be able to save that maximum power for when it’s needed most.

On the other hand, the best way to develop good neuromuscular power is to increase efficiency. To do this, combine strength training sessions and pedaling technique exercises. Improving torque and cadence will help increase your production of maximum power.

Examples of neuromuscular training

Pistons: these are sprints that start from a standing position. Choose the hardest gear you can turn over, applying maximum possible force without exceeding 90 rpm in 12 pedal strokes. Perform five repetitions of 10 and 12 seconds with plenty of rest in between. This can be done both standing and seated.
Spin-Ups: this is a simple exercise and a great tool for strengthening neuromuscular pathways, which translates into greater coordination and more efficient motor torque. Choose a medium cadence and increase as quickly as possible. The goal is to go from normal cadence to maximum cadence in the shortest time possible, and maintain it for about ten seconds.
Long High Cadence: long intervals with a cadence around 100 rpm. This is an ideal exercise for trainer sessions, as it allows you to concentrate on cadence without distraction. Start with sets of 5 to 10 minutes and increase the time progressively as you feel more comfortable.

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There are several reasons for you to periodically take a performance test: from keeping your motivation high as your fitness progresses, to being able to properly plan and execute training sessions throughout your athletic development.

FTP (Functional Threshold Power) is defined as the estimated power – one of the most important metrics in cycling – that you can sustain for one hour.

Knowing your FTP is important for both athletes and coaches, as it gives you a clear idea of fitness. It also helps quickly and easily establish your training zones.

Most coaches today are guided by FTP when planning training sessions for their athletes.

The FTP Test

The FTP test is a performance test that establishes the Functional Power Threshold of each cyclist.

There are coaches who simply prescribe a one-hour time trial (the average power result would be your FTP), but that requires significant physical and mental demands. Few amateur athletes are adequately prepared to take on a 1 hour TT. That’s why simpler ways to find Functional Power Threshold have been developed.

At BKOOL, we have two FTP tests that can be performed on your trainer: a 20-minute test and a 5-minute test. After completing either one, BKOOL automatically calculates your power and heart rate zones, and establishes your training zones.

Training zones

When you take an FTP test on BKOOL (here are some tips to help you get through it), the platform makes the calculations and defines your training zones: the different intensity ranges at which we should train to achieve certain objectives.

To improve performance, it’s not simply enough to rack up miles on the bike. Specific training is required to achieve specific goals.

When you train most effectively, you’re doing it for a specific purpose: it can be to improve your FTP, your VO2Max, or to work on your endurance. That purpoise will dictate the zones you train in.

This is one of the basic principles of training, that of individualization: personalized training is fundamental to improving as an athlete. Therefore, it’s essential that you have your own individualized training plan.

Your FTP test will be used to define six training zones: Z1 is the lightest and Z6 the most intense. Once you know them, you can create your workouts with specific objectives.

Z1: 1% to 56% of your FTP – Helps recovery.
Z2: 56% – 76% of your FTP – Improves endurance.
Z3: 76% – 91% of your FTP – Improves aerobic performance.
Z4: 91%-106% of your FTP – Increases maximum performance capacity.
Z5: 106%-121% of your FTP – Helps improve speed.
Z6: 121%-150% of your FTP – Increases anaerobic capacity.

At BKOOL, we keep working to make your simulations more and more real, try it FREE for 30 days!

The science of cycling continues its inevitable march forward, so much so that today we have at our fingertips an avalanche of information that we can use to make us faster.

On the other hand, cycling is a sport with a long tradition, replete with numerous myths surrounding it. In this article, we’ll debunk some of those myths, many of which you’ve probably heard yourself.

“If you lose weight, you’ll be a better cyclist.”

The gaunt nature of some professional riders has ingrained in the culture the idea that the lighter you are, the better your performance. This has resulted in weight loss becoming an obsession for some amateurs.

Fortunately, science has stepped in. It allows us to see things from a fact-based perspective; and because of that, we now know that what really matters is not your weight, but the power you can generate. Your ability to put watts on the pedals is what best determines performance. In most conditions, it’s the combination of power and aerodynamics that most determine your speed, not weight, which only plays an important role on long, steep climbs.

Losing weight can be beneficial, but keep in mind that shedding a few pounds can also mean losing muscle – and reducing both your strength and your ability to generate power. That’s why it’s important to focus on getting stronger, not lighter.

“What type of cyclists are you?”

We’re used to classifying professional cyclists within certain categories: climbers, time trialists, road racers, sprinters, etc. For pros, it’s an effective way to hone specific strengths and skills, and stay competitive among the world’s elite. However, amateur athletes are often better off not trying to fit into one of the classifications of rider types.

First, you don’t want to limit your possibilities for enjoyment on the bike. Limiting your ambitions to a particular type of competition means rejecting the huge range of experiences that cycling and platforms like BKOOL can offer.

You could also be depriving yourself of the chance to discover your full capabilities. If you keep your options open, you’re likely to surprise yourself. And you’ll be able to tap into your body’s potential to adapt and improve. We all have preferences, but with the right training, anyone is capable of competing on any terrain.

“You only get better when you train hard.”

Effort, sacrifice, and discipline are some of the universal values of sport, and they’re elementary to how we understand it. However, that age old axiom of “no pain, no gain” doesn’t really help that much to make you better. Cyclists too often think harder is always better. But in many cases, the opposite is true.

Training is nothing more than a source of stress, and it’s only during recovery that your body can make adaptations and improve. If you ALWAYS train hard, your body won’t be able to apply these improvements and you’ll never improve. Always remember that easy workouts are also necessary to go faster.

From BKOOL we will keep working to make the simulation more and more real, try it FREE for 30 days!

Indoor cycling has many advantages. From the ability to configure your ideal training space to tools for designing custom workouts.

One of the big benefits of BKOOL is its wide range of features and options for configuring your training sessions: ghosts, bots, splits, along with cadence and power targets, to name a few.

We’ve already looked at many of these separately in previous posts, but now we bring you a small summary of configuration options.

How to program a session

First, access the route you want to use. Go to “Sessions” once logged into the BKOOL website. You’ll have access to millions of routes, and can use the filters on the left to find the ideal one to build your session on. Move the mouse over the preview pane for the session and two options will appear: “SCHEDULE” and “SET-UP.” If you click on “Schedule,” you will automatically set up a session using that route featuring two bots, and no splits or targets. It will show up immediately under “Programmed” in the simulator, and you can ride it anytime until the end of the next day (Central European Time).

If you click on “SET-UP”instead, you’re taken to a new section where you can completely customize your session, adding opponents or bots, splits, targets, and even the date you plan to ride it (the date is actually when it expires — it will stay in “Programmed” on the simulator until it does).

The process is very simple and intuitive: just follow the steps and the simulator will do the rest.

Ghost

Ghosts are the repetition of another user who has already done the stage before you. It acts with exactly the same behavior as the other rider did in their previous attempt. A ghost can be another rider or even your own previous rides on the same route.

Ghosts are good for reference if you want to match or improve your time on a particular route.

If you want to compete against your previous time on a particular route, log in to Bkool.com and go to > MY ACTIVITY > History. Once there, click on the name of the session you want to repeat, and when the session details appear, click on CHALLENGE to schedule a new duplicate session including ghosts of all of the same participants from the original.

Or you can click on “COPY” to schedule a duplicate of the session without a ghost of your earlier ride. It will include any ghosts that were programmed into the earlier session, as well as splits and targets.

Whether you choose challenge or copy, the new session will appear in the scheduled sessions list and you can edit any of the parameters (ghosts, bots, splits, targets, date, etc.) by simply clicking on the edit icon for it. Make sure you have the “Show my times” button checked in the left filter column under “Ghosts” so you can select as many or as few ghosts of your (or others’) previous times on that route as you want.

If you want to ride a route for the first time and compete against the ghost of someone else, go to the route you want to ride by clicking on the name of the route from “SESSIONS.” Once there, click on “SET-UP”.

You’ll see the number of ghosts available for that route. The menu on the left lets you filter ghosts based on different parameters such as result or level. You can even limit the search to just your friends.

Bots

While ghosts are replays of real users, Bots are virtual racers that you can add to your session to compete against.

There are five different Bot families, each with a different racing personality. Some are more ambitious and some are more reserved. Some are more tactical, and all of them are adapted to your level.

If you want to know more about the various bot families, don’t miss our article about the Bots in BKOOL.

Splits

You can also add splits to your sessions, which are simply points to mark zones or a specific point on a route. When you add a Split, you have to select what type it is: choose between a Sprint (red flag), a Mountain Pass (orange), or a Point of Interest (green).

You can set up splits as either single points (recording your time as you pass the point) or as intervals (automatically recording the elapsed time for just that section).

Custom workout creator

As we explained in a previous article, BKOOL has an easy to program custom workout creator that allows you to quickly design your own workouts based on time, power zones or cadence objectives.

At BKOOL we will continue working to make the simulation more and more real. Try it FREE for 30 days!

As athletes, we don’t always find the motivation to tackle the training sessions on our schedules – and that’s okay. It’s normal to have days when the desire just isn’t there. But breaking the commitment to your goals is not something to make a habit of if you’re taking the sport seriously.

Indoor cycling with smart trainers has become a vital tool when training becomes difficult due to lack of time, inclement weather or simple laziness. But when demotivation – or any other excuse – gets in the way, no amount of extra gear can save your workouts. That’s why athletes need to acknowledge that these situations will always occur in our daily lives, and erect barriers to the inevitable excuses by creating the best training space you can.

The more obstacles you encounter in your training, the more difficult it will be to overcome your own laziness. So turn the equation around: YOU must be the one to erect obstacles to laziness by setting up the best space you can for your indoor workouts.

That doesn’t mean having a fancy or flashy “pain cave” to brag about on social media. It just needs to be practical, someplace that will make your sessions more effective, easier to do, and harder to ignore. Here are some of our tips for setting up the ideal training space.

Accessible

From the moment you make the decision to get on the trainer until you start pedaling, you should encounter as few barriers as possible. Ideally, you’ll have a room with enough space to keep the trainer set up all the time.

Many athletes create a dedicated room where they have all the necessities for their workouts at their fingertips.

If you have to move a table and chairs, take your trainer out of a closet and carry it to the kitchen, then bring your bike in from another room before you can train, you’re knocking on the door to laziness.

Appropriate

A hallway in your home, with its confined space and lack of ventilation, is probably not the best place for an indoor cycling workout. Neither is an uncovered terrace where you’re exposed to the elements.

As soon as you get on the trainer, you’ll appreciate having a place protected from weather, where you have good lighting, ventilation, enough space to feel comfortable, some way to entertain yourself (television, computer, music player, etc.) – and, of course, access to BKOOL.

Comfortable

Your training space should not only be accessible and appropriate, it should also be comfortable. Once you get on the trainer, you should have everything you need for your workout within easy reach – nothing’s more frustrating than being forced to climb off the bike in the middle of a session for something as simple as grabbing a towel.

Make sure you have a table or shelf next to you, and equip it with everything you think you might need during your workout: hydration, food, towels, your cell phone, tv remote,…

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Indoor cycling has advantages that make it the perfect tool for cyclists of all levels, because it minimizes risk of injury and makes training more effective by optimizing your training time. That’s why more cyclists are deciding to incorporate indoor training into their routines. To do this, the first step is to buy a trainer, and this is where everyoin asks the same question: is a smart trainer really worth it?

The variety of trainers on the market is huge: from basic mechanical trainers to electronic controllable smart trainers, and even rollers. Many cyclists wonder if the higher cost of a smart trainer is justified. The answer, without a doubt, is yes. And we’re about to tell you why.

Fun

Sport should be fun, and today’s controllable smart trainers unlock some truly unprecedented fun potential. You can connect with virtual cycling simulators such as BKOOL quickly and easily, and get access to a whole new world of virtual cycling opportunities.

What does this mean for you? It means your training will be much more fun and exciting, because of the infinite possibilities that virtual cycling offers: from personalized training sessions, to racing against other cyclists from all over the world, to the chance to explore literally millions of real world routes. Want to climb the most epic mountain passes of the Tour de France, the Vuelta a España or the Giro d’Italia? With BKOOL, it’s all possible!

Realism

Linked to the previous point, we find the realism provided by controllable smart trainers when paired to an advanced simulator like BKOOL. A basic trainer can’t adapt resistance to simulate terrain changes. However, controllable smart trainers can automatically change resistance depending on the route, and even simulate slopes as high as 20%.

Thanks to this, indoor training is much more dynamic and entertaining. It also allows for more targeted and specific training. Imagine that you have an upcoming race with steep climbs, and you want to simulate the conditions. With a basic trainer, it’s practically impossible, but a controllable smart trainer allows you to connect to a simulator platform and choose a hilly route — or even, in the case of BKOOL, upload and ride the actual route of your event with accurate resistance matched to the real terrain. You can literally pre-ride all your race courses from home.

Performance

When it comes to performance, a controllable smart trainer can have you training at a higher level for several reasons. First, it can measure and store all of our data, something a basic trainer can’t do. Not all cyclists have a power meter or cadence sensors, but most smart trainers have those built in, allowing you to train with accurate data, automatically recorded, stored and analyzed.

Training by power zones is essential for improved performance. That’s where a smart trainer’s sensors and an advanced diagnostic platform like BKOOL come in handy. You’ll have all your data at your fingertips and can compare your progress at any time.

In addition, when using BKOOL’s platform and a controllable smart trainer, you can take advantage of ERG mode: set your target wattage, then all you have to focus on is pedaling. BKOOL and your trainer will do the rest, adjusting resistance to keep you within your prescribed power range.

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

FTP, an acronym for Functional Threshold Power, is one of the most universal terms in cycling. To sum it up quickly, FTP is the average power that a cyclist can maintain for one hour, and it’s widely accepted as a primary indicator of physical fitness. It’s also a vital tool to help establish your power zones and design training sessions most effectively.

To find your threshold, the most common way is to perform an FTP test. Although you could simply ride a one-hour time trial, very few athletes can cope with the physical and mental demands of such a test, so most coaches resort to a shorter, predictive test.

There are several FTP tests out there, but the most common are the 20-minute and 5-minute tests. They can be performed either outdoors or indoors, on a trainer. The latter option is one of the best because you eliminate external variables that can interfere with the results. At BKOOL, we’ve pre-built 20 and 5 minute tests, and you can perform them on BKOOL in either a workout or velodrome simulation.

However you conduct your FTP test, it will always be a challenge (if it isn’t, you aren’t going hard enough). Sustaining maximum power for any period of time longer than a few seconds is never easy.

Performing a realistic FTP test is complicated, because you have to push your body to exert maximum effort without going over your limit. That requires experience, preparation and strategy.

If you’re thinking of taking one of these tests to find your functional power threshold, here are some tips that can help you perform an FTP test in the best possible way.

Prepare as you would for a competition

If you want the most realistic measurement of your current fitness level, you should approach your FTP test as if it were a race.

That means being as rested as possible – but not so rested that you’re out of shape. Take the test with fresh legs and you’ll get a true reflection of your power. Take it when you’re tired and you’ll end up training in power zones that are less than ideal.

You’ll also want to get enough rest the night before, and you should be fueled and hydrated to ensure your best performance.

Control

Preparing for competition doesn’t mean going all-or-nothing. A good FTP test should be as sustained as possible. It’s not about getting a lot of watts early on and then suffering because you’ve spent too much power too early.

Watch your numbers and start cautiously. If you feel comfortable, push the pedals a little harder as the minutes progress.

Let go of fear

Most athletes aren’t used to performing long, hard intervals like an FTP test. They rarely have to put out such high watts for so long.

Because of this, it’s natural to have doubts about your ability, and even some fear, when facing the test. Put fears aside and put your brain in FTP mode.

Cooling

If you’re taking the test indoors, it’s essential that you take steps to maintain adequate cooling. Otherwise, you’ll be conditioning the test, and your result will be off. Don’t forget to put a good fan in front of you.

This is the only way to foster sweat evaporation and help body thermoregulation indoors. Without airflow, your body can’t sweat properly, so your temperature rises and your “engine” overheats, leading to decreased performance.

Get the pain out of your head

Inevitably, an FTP test ends up being painful. Luckily, taking it on the trainer allows for many distractions. Take advantage of any of them to think about anything except your pain and suffering. Music or a sports video can help a lot.

Repeat

The best way to let go of your FTP test fear is to become the test’s friend. The more of these tests you do, the more accustomed you’ll become to them and the less anxiety they’ill create.

You’re not going to do a 20-minute test every week, but it is recommended that you perform predictive performance testing every 4 to 6 weeks. It will help you assess your fitness progression.

The first test can be an unknown quantity; but if you already have some recent data, it will be much easier to dose your power so you finish the test properly exhausted and have the most accurate numbers.

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

Imagine you have a mountainous goal in sight: like a cycling event or triathlon with tons of elevation gain. But due to either your schedule or the weather (or both), you just can’t get out to train as you should.

Normally, the lack of specific training would doom your chances. But with some well thought out training techniques, your smart trainer can literally become your salvation.

When it comes to climbing, there are many factors that come into play beyond fitness. Cadence, pedaling efficiency and muscle strength are all keys to performing well on a climb. And luckily, all of these can be worked on indoors using a trainer and some specific sessions like the ones below.

Standing intervals

When you need to get to the top quickly – especially on short, explosive climbs – pedaling out of the saddle can be very effective. When you do this, your body harnesses the anaerobic power of your upper body for more power, which makes you faster.

That is, as long as you have good technique and an efficient pedal stroke. Out of the saddle pedaling is inherently less efficient, but you can improve your efficiency by simply integrating standing intervals into our workouts on the trainer.

It’s important to maintain your prescribed power during these intervals. So go ahead and stand as long as you’re able to stay within the power range you’ve set for the interval in question.

Once you undestand that, the rest is all about control and technique. So focus on your pedaling while maintaining good technique. It’s important to pay attention to the transition between standing and sitting, since this is where most power is lost. Try to make this movement as smooth and steady as possible.

At first, it might be hard to pedal standing on the trainer, especially because of the stiffness of the bike. Start with 15 or 20 second intervals and progress as you feel more comfortable.

Work on your strength

Strength work will also help your climbing as it improves power and makes you more efficient. At BKOOL we wrote about strength and efficiency work on the trainer earlier. Exercises such as one-legged pedaling, pistons or pull-ups are fundamental to leg strength.

Work on your candence

When it comes to sustained, prolonged climbs, increasing cadence makes you much more efficient. Pedaling at a higher cadence requires less force, which is less taxing to your muscles. If your muscles need to exert less effort, it automatically increases their capacity to maintain aerobic power.

To work on this aspect in indoor cycling workouts, raise your cadence and pedal at higher RPMs than usual while still maintaining the target power prescribed in your training.

For example, if your natural cadence is 85 or 90 rpm, a good exercise is to try to maintain the same watts, but with a cadence closer to 90 or 95 rpm. Just as with out-of-the-saddle exercises, start with shorter intervals and extend them as you get more comfortable. A reasonable goal it to reach at least five minutes of duration at that higher cadence.

Take advantage of BKOOL

If you have a smart trainer, BKOOL offers plenty of hilly routes that you can tackle in your indoor sessions. Some trainers have the ability to adjust resistance to simulate the slope in such a way that you’ll get a very realistic feel, and you can work on all of the elements of climbing.

Choose courses with inclines and include exercises like those mentioned above. If you’re consistent and persistent, by the time you get outside, you’ll already be a better climber.

At BKOOL, we continue working every day to make our simulations more realistic than ever. Try it FREE for 30 days!