English – Page 19 – BKOOL Magazine

Hated, or forgotten, by many, stretching is one of the key pieces to enjoy the sport to the fullest. For example, it is essential to help us recover between two sessions or to avoid injuries when returning to training after a vacation period.

When you ride a bike you maintain the same posture for a long time and the joint movement is the same all the time. This makes stretching practically a must in order to have as much mobility as possible, something that will make a difference in your performance.

So let’s get down to the best stretches for cyclists.

Why is stretching necessary?

The posture you maintain while pedaling can lead to shorten hip flexors, tighten the back, chest and legs. This is why stretching is necessary, the cyclist will achieve a more efficient and comfortable posture on the bike and generate more power with each pedal stroke. This becomes even more important in training on the trainer, where the posture is more rigid and limited.

Soleus stretch

To stretch the soleus we can use a wall, a railing or even a chair. Standing at arm’s length, lean forward and place your hands on the surface. Take the leg you want to stretch extended backwards, with the heel resting on the floor.

Wearing a poorly adjusted saddle or cleats can cause problems in the soleus, let’s see how to stretch it.

Gluteus maximus stretch

The gluteus maximus is the largest muscle in the body and generates much of the force of pedaling when pushing down.

To stretch the gluteus maximus we start sitting on the floor with both legs stretched out forming an ‘L’ with the body. We bend the leg we want to stretch and cross it over the outer side of the quadriceps of the leg we have left stretched. With the help of the elbow of the arm opposite to the bent leg, we will make resistance on the bent knee in order to slightly turn the head towards the side of the stretched leg. The arm of the bent leg will remain resting on the floor.

Hamstring Stretch

When we refer to the hamstrings we are referring to the semitendinosus, semimembranosus and biceps femoris. They are involved in knee flexion and hip extension.

We start sitting on the floor forming an ‘L’ with the legs stretched out in front, as in the previous stretch. We bend the leg we do not want to stretch so that the sole of the foot faces the inside of the thigh of the stretched leg. Bend at the waist so that you feel the stretch.

Quadriceps stretch

The vastus medialis, rectus femoris and vastus lateralis are three of the four muscles that make up the quadriceps. They are another of the great force generators in pedaling. They also help stabilize the knee.

We start standing with our legs straight, flex the leg we want to stretch and grab the instep with our hand so that we feel the stretch. If you have little balance you can support yourself to facilitate the stretch. This is one of the most important stretches for cyclists.

Tibialis anterior stretch

This muscle intervenes in the rise of the pedal stroke. It is the antagonist of the ‘gemellus’ and serves to balance ankle and knee.

We start sitting on our own tibiae with the instep of the foot facing the ground, then we lean our torso backwards so that we feel the stretch, rest your hands on the floor to control the movement.

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

I’m sure it’s happened to you too: you get on the trainer, get down to work with a workout that seemed easy, and end up sweating it out to get in the numbers you thought were easy. Or maybe you’ve tackled an FTP workout on the trainer and didn’t even make it.

Don’t worry, you’re not the only cyclist who has faced one of these tough situations. But why does this happen, is FTP on the trainer different, do you have to set two different thresholds for indoor and outdoor training? Well, we’re going to try to answer these questions and help you out with an explanation.

No, your FTP does not change on the Smart trainer.

We assume that if you’re reading this it’s because you know what FPT is, but if you don’t, you can catch up on this term that we’ve already talked about at Bkool.

Well, now you should know that FTP is determined by our metabolic and muscular capabilities. Its roots lie in physiology and it is not affected in the short term by factors external to our body.

That’s why you are just as fit riding on the road as you are in an indoor cycling session at home. Different circumstances do not change your threshold.

But one thing does, and that is your ability to express that threshold in your workouts.

Why are indoor workouts harder?

Now that you know that your FTP on the Smart trainer is no different than your FTP outdoors, let’s look at some of the factors that cause us to feel this way and what we can do to prevent them from compromising our motivation.

Lack of experience

As much as we may be on a bike pedaling, doing it on a Smart trainer is something totally different. In an indoor workout our position is much more limited and locked in, we don’t have dead times in the pedaling, the resistance is distributed uniformly and there are no variations in the terrain. It is completely different.

The easiest way to cope with all these limitations is to become an expert cyclist: the more hours you spend on your trainer, the more practice you will get and the more comfortable your indoor sessions will be.

Motivation

For many cyclists, training on a Smart trainer is boring. You have no company, the training can be monotonous, there’s no scenery, no Strava segments to motivate you. The best option to attack this handicap is a cycling simulator like Bkool and its competitions. Here you will find cyclists from all over the world with whom you can measure your efforts in realistic scenarios and take your motivation on the turbo trainer to another level.

Cooling

Have you ever seen a cyclist with a fan in front of him? There’s an explanation: cooling is the biggest physical constraint to indoor cycling performance.

When we cycle outside, the constant movement helps sweat evaporate quickly thanks to the flow of air over the body. Many of us are not aware, but three-quarters of the energy our muscles consume is converted into heat. When this heat is retained, our performance drops precipitously.

Using a fan for your indoor workouts is a key part of avoiding these situations. Be especially concerned about your legs and torso, they are the areas that most need to escape from the heat.

Hydration

If our sweating increases outdoors, so should our hydration. Many cyclists forget to drink when training indoors, and as little as 2% dehydration is enough for performance to begin to suffer.

Furthermore, if this happens, it further limits the ability to regulate heat, making the situation worse. Considering that evaporative cooling is less effective indoors and the body sweats more, the risk of dehydration increases.

Don’t forget to drink plenty, it is essential to cope with your cycling sessions. Don’t forget to eat: the energy expenditure is similar to an outdoor ride and you need to take care of your nutrition.

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

The world of cycling is full of words and terms that, sometimes, we do not know and can cause us confusion. This happens, above all, when we start to become interested in improving our performance and concepts that we had not heard before begin to appear. One of them may be the maximum aerobic power or MAP.

If you’ve come this far, it’s probably because you’ve already heard about MAP but it’s not entirely clear to you what it is and how it relates to the sport and performance. If this is your case, don’t worry, because we are going to try to explain in a simple and quick way what you need to know in order to start familiarizing yourself with Maximal Aerobic Power.

What is maximal aerobic power?

As the study Factors determining maximal aerobic power explains, “maximal aerobic power is the peak maximal oxygen consumption that an individual can obtain during dynamic exercise using large muscle groups for a few minutes performed under normal conditions at sea level.”

And what is maximal oxygen consumption or VO2Max? The maximum amount of oxygen an individual can process per unit of time and weight. Basically, it is the “displacement” of our “engine” and largely defines our ability to perform.
The good thing is that this VO2Max can be improved and we talked about it in our Magazine.

But let’s go back to maximum aerobic power: MAP can also be explained as the maximum power that our body can develop in an aerobic state and is expressed in watts (W). Normally, this figure can be sustained for approximately 5 to 7 minutes.

Why is MAP important?

Knowing our maximum aerobic power is an important step towards becoming a better cyclist. Once we know this data we can work on aerobic power, a necessary step to improve FPT.

With good planning and a series of workouts aimed at improving our maximal aerobic power, we will be more consistent in these higher power ranges and then we can work on improving other zones.

How can I know my maximal aerobic power?

The ideal is to undergo a laboratory test. These are usually carried out on a cycloergometer with a power meter and consist of increasing the power range by 20 or 30 W every certain period of time (between 1 and 3 minutes) until the cyclist is exhausted. The last stretch in which we are able to sustain the indicated power corresponds to the maximum aerobic power.

If we do not have the opportunity to undergo this type of test, we can perform a similar test on the trainer-provided we have a power meter-.

Another option is to perform what is known as a predictive performance test: the data obtained in a P5 or P6 are very close to the maximum aerobic power. It is simply a matter of performing a 5- or 6-minute test at the maximum power you are capable of withstanding.

The key is to undergo one of these tests periodically throughout the season to check our evolution and always under the same protocol and conditions.

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

One of the toughest sports seasons of the year is upon us. You probably need a break after a long season of competitions and hard training. The cold, the rain or the shorter days do not help much in these coming months and a lack of motivation looms at the doors of cycling.

But since we don’t want your passion for two wheels to die out, here are a few tips to combat a lack of motivation in cycling. Continuing to enjoy the sport is much easier than you think!

Put aside the numbers

This advice is not valid for every cyclist. In fact, for some would be incapable. But it is true that data is often the main cause of a lack of motivation in cycling.

If you have taken a break after the season, in order to recharge your batteries, you may have paid dearly for it by losing your form. But don’t worry, it’s normal and it’s okay.

This is not the time to think about distances, paces, weights or anything like that. It’s time to get back into habits and routine.

Find a group

One of the great wonders of cycling is the social life. Now that you have goals in sight and are not “tied” to specific series or workouts, make the most of it and enjoy sharing your hobby with others.

A long ride, enjoying the scenery in good company and without paying attention to the numbers is a real joy. The love of cycling continues to grow and there is an ever increasing presence of groups and clubs out there.

Explore new routes

We are not going to fool ourselves, cyclists are sportsmen of fixed ideas and habits. Most of us have our usual training areas and, for convenience, we don’t usually leave them.

However, looking for new routes and training zones can be a motivational plus for the breaks between competitions or during the pre-season.

And we’re not just talking about outdoor cycling, you can also try Bkool and its more than six million cycling routes.

Invest in equipment

It may not be the cheapest option, but lack of motivation can be the perfect excuse to buy those wheels you’ve been looking forward to, renew your Smart trainer or treat yourself to a new piece of equipment.

Investing in something related to cycling can be a motivational trigger. Who doesn’t want to try something new?

Try a race in Bkool

You can participate in the challenges created by Bkool, sign up for one of their leagues or create your own. The point is that you have different options to have fun while you get the fitness you’re looking for.

We can assure you that competing from home is just as satisfying as competing outside and much less complicated logistically.

Besides having options at almost any time of the day, in many events you will be able to share your hobby with some of your idols.

Escape the monotony

We’ve already talked about finding new routes or trying out competitions in Bkool, but there are more options to get out of the routine and find motivation in cycling. For example, introduce strength or gym work. It is often forgotten but very necessary to prevent injuries and improve performance.

You can also try other sports with a cross-training strategy: running or swimming can be a good option.

Or why not try mountain biking?

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

Haven’t tried the new 3D video technology of the Giro d’Italia Virtual hosted by BKOOL yet? You can now do it for free!

Enjoy the urban prologue of Torino, a spectacular simulation experience with the new HD + 3D video technology, which will transport you to the streets of one of the most beautiful cities in Italy.

Immerse yourself in the real video of the stage, recorded at the last edition of the Giro d’Italia, and experience the same sensations as the professional cyclists.

However, to continue enjoying the rest of the real stages of the Giro d’Italia and participate in all the prize draws, you will have to register for the Virtual Giro d’Italia hosted by BKOOL. The more stages you complete, the more chances you have to win prizes such as VIP invitations to next year’s Giro d’Italia and the great Italian Classics, premium cycling gear, official Giro d’Italia jerseys and merchandise, BKOOL coupons, and many other surprises.

You will also be able to share the experience with special guests such as Chris Froome, Oscar Freire, Sergio Higuita or the Deceuninck-Quick-Step team.

Once you’ve tried the first stage, you won’t want to miss the others!

This year you will be the one battling for the Maglia Rosa!

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

FTP is one of the most fashionable acronyms in cycling, but what do those three letters stand for and why are they important in this sport? Let’s try to clear up your doubts!

What is FTP?

FTP stands for Functional Threshold Power. It is a term that refers to the highest average power range that a cyclist can develop during one hour. This metric, like any metric that measures power, is expressed in watts.

Functional Power Threshold is widespread in the cycling world as it is a great indicator of fitness and a good tool for measuring the amount of work an athlete can perform in a given (usually long) time interval.

FTP from a physiological point of view

From this perspective, FTP is the power we are able to produce with high lactate levels, but stabilized and close to our body’s limit to eliminate them. VO2Max would be our upper limit of aerobic power production and FTP the percentage we can sustain of that limit.

It is that gray area between the power that we can develop in a prolonged way (over an hour) and the ephemeral power that we only support for a couple of minutes.

Why is FTP important in cycling?

Among the different variables that determine the performance of an athlete (VO2Max, FTP and efficiency), the Functional Power Factor is the one that can be most easily measured, analyzed and improved.

In addition, the FTP is used to establish the training zones or power zones, through which we will design our sessions. But it is also important for competition: in endurance sports, measuring effort in competition is key to a good race.

In some disciplines, such as duathlon or triathlon this becomes even more important: defining a power for racing, based on your FTP, will help you make sure you ride at the right intensity so that when the time comes to run, you can rise to the occasion.

Another aspect that makes FTP an important variable is its role as a fitness indicator. The Power Threshold tells us what our current state of fitness is, where we come from and where we are, helping to measure our progress as athletes.

How to calculate FTP in cycling?

Although some coaches bet on a one-hour time trial (the average power result would be our FTP), this test requires a physical and mental demand that few athletes can withstand.

There are simpler ways to know our Functional Power Threshold. These are two very “simple” tests that we can perform on the smart trainer. In fact, BKOOL has both possibilities: a 20-minute FTP test and a 5-minute FTP test in which the application itself calculates the power and heart rate zones and establishes your training zones. This can be done within a workout or at the velodrome.

The FTP test can also be carried out during a road ride, but the smart trainer has great advantages when facing this type of analysis: such as the elimination of external agents or distractions that may influence the result (traffic, cars, slope changes, weather, etc.).

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

If you feel overwhelmed by cycling data and metrics, don’t worry. We’ll help you to get your head around them.

Data is essential to getting the most out of your training. In fact, there are few serious cyclists we see today without a cycling computer or smart watch. These devices provide data that is quite familiar to many of us, such as distance or speed. But you can also get metrics using external sensors, such as a power meter or a heart rate monitor.

Let’s take a brief look at the most important cycling metrics!

Power

Without a doubt, power is the most baffling cycling metric to any new enthusiast. However, it is one of the key pieces to improving performance.

To put it simply: power is the amount of energy you are applying per unit of time. In cycling, it is measured in watts (w) and is extracted by multiplying the torque on the pedals by the cadence. Because of this mathematical nature, it is the most accurate and reliable way to measure cycling performance.

There are a number of cycling metrics directly related to power that you should also be aware of:

Average power: as the name suggests, this is the average power given in watts (w) that we have been able to apply during a given time period.
Normalised power: similar to power, except that in this case it does not take into account the dead spots where you stop applying force to the pedals.
Relative power: power of a cyclist relative to their weight. Relative power is measured in w/kg and is calculated by dividing power by body weight. For example: a 70 kg cyclist who has ridden at 326 watts for 20 minutes has generated a load of 4.66 w/kg.

Heart rate

Although power is the most effective way to measure efforts, heart rate (HR) is another cycling metric to bear in mind. Combining the reading of both power and heart rate, you’ll get a lot of information about your performance.

While power is the key to understanding what you’re doing, heart rate shows you how your body is reacting to that workload.

Heart rate is the number of times per minute your heart beats. The higher this number is, the more demanding the effort. This is why measuring heart rate is a great option for novice athletes who haven’t been able to invest in a power sensor.

Just keep in mind that heart rate is not as objective as power. Not all athletes output power within the same heart rate ranges. Also, temperature and fatigue can skew your heart rate relative to your power output.

Cadence

Cadence or pedaling frequency refers to the number of pedal strokes (total rotation around the pedal) in a given amount of time. It’s measured in revolutions per minute (rpm) and is another important aspect of performance.

There is no best pedaling frequency, so it’s important for each athlete to explore their own capabilities and the frequency at which they perform best. In addition, there are specific exercises that help you get the most out of this cycling metric.

Training zones

Knowing the metrics has a specific purpose: to train at different levels of effort to develop different types of fitness.

That’s where training zones come into play. These divide your effort into different levels (between 5 and 7 depending on the coach) ranging from recovery to maximum effort.

The five classic training zones are:

Zone 1 or Recovery: training sessions in this zone can (or probably should) be boring. These are sessions that help our body to recover.
Zone 2 or Endurance: this zone is related to aerobic effort. They begin to be noticed as training, but do not become overly demanding. Zone 2 sessions increase mitochondrial growth, develop blood capillaries and improve your ability to burn fat.
Zone 3 or Tempo: Zone 3 efforts begin to push you out of your comfort zone, but they are still at e level of effort you can sustain over the long term. Tempo workouts improve your body’s ability to eliminate and recycle lactic acid, and therefore increase the so-called lactate threshold, which is related to the functional power threshold or FTP.
Zone 4 or Threshold: this is the point at which you begin to develop oxygen deficiency, also known as exercising anaerobically.
Zone 5 or VO2Max: training to improve our maximal oxygen consumption. These workouts are very, very hard and very short.

Now that you know the key metrics of training, you can start working on your performance on our virtual indoor cycling platform.

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

The smart trainer is a great tool to improve our cadence, one of the most important metrics in cycling. Training on a simulator like BKOOL allows you to enjoy riding without exposing yourself to distractions or dangers, so you can concentrate on your effort.

What is cadence?

When we talk about cadence in cycling we refer to the number of revolutions per minute (RPM) at a given speed. In other words, how many pedal strokes in a given time interval at a given speed.

This parameter is important because it influences the amount of power you are able to produce. An increase or decrease in pedaling cadence will have a direct impact on power.

Therefore, training to be more efficient by focusing on cadence work can help you perform better.

Why does improving cadence make me a better cyclist?

If you have ever watched professional cyclists, you may have noticed the ease with which they pedal, even at high speeds or on demanding terrain. This is no accident, but rather the result of years of work and effort to improve cadence efficiency.

When we increase the cadence at a given power, the force we have to exert for that power is less and, therefore, the muscular effort is also less. This delays the onset of fatigue.

How can I improve cadence in cycling?

As we have mentioned, you can work to become a more efficient cyclist. And the smart trainer is one of the best tools for it, since there are no interruptions.

Here is a list of three exercises to improve your cycling cadence. Don’t hesitate to incorporate them into your routine and you’ll see how your performance improves.

Spin-Ups

This involves fast pedaling at low intensity and controlling the bounce on the saddle. The idea is to reach high cadences, trying to exceed 100 rpm, without your body leaving the seat.

Concentrating on achieving the roundest possible pedal stroke is essential for this exercise. You must apply pedaling force evenly to avoid dead spots (those moments in your pedal stroke when no power is generated).

Single-leg pedaling

This exercise is ideal for the smart trainer. In fact, for your safety, you should only do it on a trainer, never on the road. Clip only one foot into a pedal, leaving the other leg free (you can rest it on the frame), and pedal for a 20 to 30 seconds in an easy gear. Then, change legs and repeat. Start with five repetitions for each side and increase the number as you adapt.

It can be a rather uncomfortable exercise at the beginning, mainly because so many dead spots are generated. And that highlights our task: trying to avoid them. If it’s too complicated or uncomfortable at first (or if you don’t have a smart trainer), you can perform the exercise with both feet clipped into the pedals. You simply have to try not to use one leg, and focus on the other leg doing all the work. Practice for about five minutes (changing legs every five pedal strokes).

Cadence intervals

This involves a session with several intervals at a certain cadence. For example: starting from our normal pedaling cadence, change to an easier gear and pedal for five minutes at a higher cadence (between 90 and 120 rpm). Then return to your normal cadence.

You can also take advantage of the power data that BKOOL shows you and try to maintain watts when pedaling at higher cadences. This is also a good trick to give your muscles a rest.

But remember, make sure you don’t bounce off the saddle. If you can’t, change gears and find one where your pedaling can be more efficient.

Now you can start improving your cycling cadence by training on a smart trainer.

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

PRESS RELEASE: Virtual cycling platform, BKOOL partners with the UCI Track Champions League to power the rider’s ‘Warm Up Zone’.

November 3 2021 – Paris, France: The UCI Track Champions League today announces a four-year partnership with BKOOL, the virtual cycling platform and global leader in sports simulation technology.

BKOOL will power its global brand’s virtual cycling simulator software, for an immersive pre-race warm up, or post-race cool down experience. The realistic virtual cycling simulator, compatible with smart trainers and smart bikes, is the only platform that (in addition to road cycling) enables riders to experience the adrenaline of track cycling on virtual velodromes. BKOOL offers an immersive experience with video, map and game-style 3D views, enabling its community of users to ride real-life routes, join events or take a fitness class – all from the comfort of home.

Over the coming months, BKOOL will organize virtual velodrome events and realistic competitions on the platform as part of the partnership. Every cycling fan will therefore be able to experience from home the same thrills as the professional cyclists competing on track.

Beginning on 6 November, the inaugural UCI Track Champions League series will see 72 of the world’s best track cyclists compete across five rounds. The BKOOL Warm Up Zone will be in place for all five rounds.

Alfonso García-Lozano, Co-CEO of BKOOL said: “We’re delighted to join this exciting project. It’s an important step for the growth of track cycling. For BKOOL, the only cycling simulator with simulations of several actual velodromes, this partnership is a fantastic opportunity to once again show the global cycling community the immense versatility, realism and immersiveness of the BKOOL virtual cycling platform.”

François Ribeiro, Head of Discovery Sports Events said: “We’re pleased to welcome BKOOL as new series sponsor of the UCI TCL and to use their technology to offer a warm up & cool down zone at each event to our 72 riders. As the UCI Track Champions pushes the boundaries of the sport, so too does BKOOL in its pursuit of an immersive virtual track cycling experience.”

Every cycling fan can try BKOOL for free thanks to the 30 day free trial, available at bkool.com. For more information about Bkool, visit www.bkool.com/en

For the UCI Track Champions League, visit www.ucitrackchampionsleague.com.

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

For indoor training, nutrition is just as important as for outdoor training – maybe even more so. Taking care of hydration when riding indoors is one of the keys to performance – along with choosing the right foods.

Our bodies need fuel to keep us moving. No matter how good your fitness is, without a good caloric intake, you won’t get far in any workout session. Cycling performance is directly related to the foods you choose and when you choose to eat them.

Luckily, eating on the bike is simple, especially if you’re at home. And the advantages of indoor cycling over road cycling are many. Climbing on the saddle with your jersey loaded with bars or gels will not be necessary. Safety is also a plus: say goodbye to traffic, wind, rain, potholes and traffic lights.

For indoor sessions, you have no excuses: just don’t forget to hydrate properly and eat about every 45 minutes. But what are the best energy foods for indoor cycling? Here’s our list of recommendations.

Bananas

Bananas are the perfect fruit for many elite athletes, owing to the sheer quantity and variety of nutrients.

Bananas are full of potassium (they can contain up to 400 mg), so they help you stay hydrated and prevent cramps.

In addition, bananas are loaded with carbohydrates that function as direct fuel. Their natural sugars (glucose, sucrose and fructose) are great sources of energy.

Another benefit of bananas is that, since they are natural and easily absorbed, they do not cause digestive problems.

Nuts and seeds

Cashews, walnuts, almonds, hazelnuts, pistachios, etc. The variety is enormous! Nuts are a great source of energy and very easy to consume.

Their carbohydrate intake is lower, but they provide essential proteins, minerals (phosphorus, magnesium, calcium, iron, selenium, zinc, etc.), fatty acids such as Omega 3, and vitamins – especially B group and α-tocopherol (Vitamin E), which help provide that necessary kick.

Dried fruit

Raisins and dates are other great choices for cyclists. Their consumption has been shown to substantially improve performance thanks to their high potassium, carbohydrate and sugar content, which act as great sources of energy.

In addition, the fiber content in dried fruits is much lower than other fruits, so the possible side effects of high amounts of fiber won’t be a problem.

Homemade energy bars

There is an even more appealing option: combinie of the above into a single food. Making your own energy bars at home is quite fun, and it invites innovation. You can take the foods on this list or experiment with others.

Pick your favorite foods and flavors and spend an afternoon putting your culinary skills to the test. Making your own energy bars is a totally healthy option, and since you directly choose the ingredients, taste will be less of an issue.

Electrolyte drinks

Electrolytes are especially important in indoor training. These minerals (calcium, sodium, potassium, phosphate, chlorine and magnesium) are lost through perspiration, so training indoors puts you at greater risk of developing a deficit of them.

Their role is extremely important because they help regulate thirst and allow muscles and nerves to function properly during training.

You can mak your own homemade electrolyte drinks, too: a little honey, salt, citrus fruits and water. Quick, economical and effective.

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