The season begins, and the calendar fills with iconic cycling races that bring together the best cyclists in the world. Taking part in these events is a dream goal for any cycling enthusiast, and at BKOOL, we want you to feel the thrill and adrenaline of participating in them without having to travel to Italy.
The excitement of pedaling through the sterratos, riding between the Tyrrhenian and Adriatic Seas, or competing in the longest one-day race on the calendar is now easier than ever.
During the month of March, each week, you can take part in the virtual version of these major competitions in an immersive way, thanks to routes generated with advanced simulation technology that combines HD video and 3D. Mark your calendar and join this challenge!
Discover the Classics coming to BKOOL in March
Take note of the dates and put your potential to the test by participating in each of these thrilling races. Dare to give your best in every competition!
The Classic of the Sterratos is now on BKOOL. Face the famous sterratos without leaving your living room and conquer Tuscany from home alongside Bkoolers from around the world. A combination of a challenging route and an evocative landscape.
Ride between the Tyrrhenian and Adriatic Seas in the âRace of the Two Seas.â Two perfect routes to stretch your legs while enjoying the beauty and charm of the Italian coastline. Immerse yourself in this adventure!
The longest one-day race on the cycling calendar and one of the most prestigious, as it is considered one of the Five Monuments. Endurance, strategy, and speed come together in a unique route.
Two short climbing sections that will make you feel the adrenaline and excitement of riding in the worldâs oldest one-day cycling race. This week, you can push your limits on two routes that take you through the iconic Piedmont region.
Take part in Part 2 of the Giro dâItalia Virtual 2024
As if all this werenât enough, you can also take part in Part 2 of our Giro dâItalia Virtual 2024. Complete all five stages before March 23, and you could win a pink jersey or a VIP Experience for the next edition of the Giro dâItalia.
Stay tuned to our communication channels because a new set of stages will be available soon.
Taking part in elite races has never been easier. Hop on your bike and get ready to ride towards glory!
BKOOL is the most complete cycling simulator on the market, try it FREE for 7 days!
The lactate threshold is one of the key factors in a cyclist’s performance. It refers to the point at which lactate production in the blood exceeds the body’s ability to clear it, leading to fatigue and reducing efficiency in prolonged efforts. The higher your lactate threshold, the greater your ability to sustain high intensities without fatiguing quickly.
While many cyclists focus on improving their power or endurance, working on the lactate threshold can make the difference between staying with the peloton or falling behind on a demanding climb. Improving this threshold will allow you to maintain a higher pace for longer, optimize energy management, and recover more efficiently from intense efforts.
What Is the Lactate Threshold and Why Is It Crucial in Cycling?
The lactate threshold is the point at which the production of lactic acid (a byproduct of energy metabolism) begins to accumulate in the blood faster than the body can eliminate it. This accumulation leads to muscle fatigue, reducing performance and limiting the ability to sustain prolonged efforts.
Difference Between Aerobic and Anaerobic Threshold
The lactate threshold is usually divided into two levels:
First Lactate Threshold (also known as “aerobic threshold”):
This is the point at which the body starts producing lactate, but it can still efficiently eliminate it.
At this level, the effort is sustainable for long periods, making it a key training zone for endurance.
Second Lactate Threshold (commonly referred to as the “anaerobic threshold”):
This occurs when lactate production exceeds the body’s ability to clear it.
The effort here is much more intense, and fatigue sets in quickly.
The higher your second lactate threshold, the greater your ability to sustain high-intensity efforts without premature fatigue.
How Blood Lactate Affects Fatigue and Endurance
Once the lactate threshold is surpassed, excess lactic acidâa byproduct of energy metabolismâbegins to interfere with muscle contraction, causing a burning sensation and reducing the ability to sustain effort.
However, lactate is not merely a waste product; the body can also use it as a fuel source, especially in the heart and muscles.
This is particularly critical in long climbs, sprints, or demanding competitions, where maintaining high intensity for longer periods can be the difference between winning and losing.
For this reason, improving the lactate threshold is essential for increasing endurance and cycling performance.
How to Measure Your Lactate Threshold: Tests and Methods
There are different ways to measure the lactate threshold in cycling, some more precise and others more accessible. Below are the main options.
Lactate Testing in a Lab: What It Is and How It Works
The most accurate way to measure lactate threshold is through a laboratory test, where small blood samples are taken at different effort intensities. The test is conducted as follows:
The cyclist pedals on a smart trainer or stationary bike with a progressive workload.
Every few minutes (usually every 3-5 minutes), a blood sample is taken from the earlobe or fingertip to measure lactate concentration.
The point at which lactate begins to accumulate rapidly is analyzed to determine the lactate threshold.
This method is highly accurate, but it is also costly and less accessible for many cyclists.
Field Testing: More Accessible Methods for Cyclists
If you don’t have access to a lab, you can perform a field test using a smart trainer and a power meter:
Warm up properly for 15-20 minutes.
Ride at moderate intensity (zone 3) and gradually increase the effort every 5 minutes until you reach significant fatigue.
Record power (watts) and heart rate when you notice that the effort becomes unsustainable for several minutes.
Although this method is less precise than a blood lactate test, it serves as an excellent reference for estimating your anaerobic threshold.
Alternative Indicators: Heart Rate and Power as References
If you can’t perform a lactate test, you can estimate your lactate threshold using the following indicators:
Heart Rate: The anaerobic threshold (second lactate threshold) is generally between 85-90% of your max heart rate.
Power (Watts): Using a power meter, the lactate threshold often correlates with Functional Threshold Power (FTP), which can be calculated using a 20-minute max effort test.
For a more accurate measurement, a lactate test is still recommended.
Strategies to Improve Your Anaerobic Threshold in Cycling
To increase your lactate threshold and improve performance, you need to incorporate specific training sessions into your plan. Below are some effective strategies:
1. High-Intensity Interval Training (HIIT)
HIIT sessions help improve the body’s ability to tolerate and eliminate lactate. Some recommended workouts include:
3-5 minute intervals at 90-95% of your max power, with 2-3 minutes of recovery.
Short, explosive efforts (30 seconds at max power, followed by 30 seconds recovery).
These workouts increase muscle endurance and improve the body’s ability to manage lactate accumulation.
2. Threshold Training Sessions
To improve the lactate threshold, itâs crucial to train at an intensity just below the anaerobic threshold. Example session:
4Ă10 minutes at 90% of your FTP, with 5 minutes of recovery between efforts.
This type of training enhances the bodyâs ability to sustain high-intensity efforts for longer.
3. Endurance and Aerobic Base Training
A strong aerobic base allows the body to metabolize lactate more efficiently. To achieve this, incorporate long, low-intensity rides:
2-4 hour rides in zone 2 (60-75% of your max heart rate).
Smart trainer sessions with constant resistance and moderate cadence.
4. Strength and Cadence: Keys to Improving Lactate Threshold
Strength training on the bike and in the gym is essential for improving muscle efficiency. Some recommended strategies include:
Gym strength training (squats, leg press).
Low-cadence exercises on the bike (climbing with a heavy gear at 50-60 rpm).
Optimal cadence maintenance (85-95 rpm) to reduce muscle fatigue and improve efficiency.
Key Takeaways: How to Increase Your Lactate Threshold in Cycling
Improving your lactate threshold will allow you to:
Sustain high-intensity efforts for longer.
Improve endurance and delay fatigue.
Optimize energy management during intense rides.
The key is to train smartly, combining high-intensity sessions, threshold work, and a solid aerobic base.
Remember, these are general strategies. The best way to improve your lactate threshold is through an individualized training plan that considers your needs, goals, and current fitness level.
If you want to optimize your training, the BKOOL cycling simulator offers structured sessions to effectively improve your anaerobic threshold. Try it out and take your performance to the next level!
BKOOL is the most complete cycling simulator on the market, try it FREE for 7 days!
Hydration is a key factor in any cycling training, whether outdoors or on the trainer. However, during indoor sessions, fluid loss can be greater due to poor ventilation and heat buildup. Thatâs why itâs essential to have a well-planned hydration strategy before, during, and after cycling exercise.
Why is hydration key?
It is very common that when training on the smart trainer, we overlook many aspects such as the use of gloves, cleats, etc. The fact that we are indoors with different conditions than outdoors means that we do not take into account very important factors such as constant hydration.
Cycling in the sun and at high temperatures constantly reminds us of the need to drink water, however, the comfort offered by indoor cycling makes us forget the importance of this.
Why is hydration so important? Water loss of just 2% of body weight reduces athletic performance by up to 30%. This means that for optimal training at BKOOL it is very necessary to stay hydrated during exercise.
Hydration planning before, during, and after training on the smart trainer
Hydration will depend mainly on two factors: the level of intensity which we are going to work at and the duration of the session.
Picture: BKOOL
What to Drink Before Training
Starting a session well-hydrated helps delay fatigue and optimize performance. Ideally, you should drink between 300 and 500 ml of water within the 30 minutes before starting your workout.
How to Hydrate During Training
The amount of fluid intake depends on the intensity and duration of the session. However, as a general rule:
For low to moderate-intensity workouts: Itâs recommended to drink around 500-700 ml of water per hour, roughly the size of a large bottle.
For high-intensity or long-duration workouts: Itâs best to alternate between water and isotonic drinks, which provide electrolytes and carbohydrates. Electrolytes are key in cycling, especially for long rides.
Frequency of intake: The ideal approach is to drink 200 ml every 15-20 minutes, rather than waiting until you feel thirsty.
For sessions exceeding 90 minutes, replenishing electrolytes becomes even more important to prevent cramps and performance drops.
Hydration After Training
Post-workout hydration is essential for optimal recovery. After the session, continue drinking fluids to replenish lost water and minerals. Some recommended options include:
Water and isotonic drinks to restore electrolyte levels.
Fruit smoothies, which provide essential vitamins, minerals, and antioxidants for muscle recovery.
Milk and oat smoothies, which help regulate digestion, maintain stable blood sugar levels, and support recovery.
These drinks not only improve digestion but also help lower cholesterol, reduce the risk of cardiovascular diseases, and keep blood sugar levels balanced.
Is it okay to drink beverages other than water?
Yes, hydration based on a combination of water and isotonic drinks is a good option for staying active and giving maximum performance. Isotonic drinks favour the absorption of water and are composed of both water and rapidly absorbed carbohydrates and mineral salts.
This type of drink is recommended for both elite and amateur athletes in all types of training and competitions. Their acquisition is easy, since they can be purchased in any supermarket and sports center.
Alternating the intake of both beverages during training on the smart trainer is ideal. However, you can also hydrate with water during the exercise and, once finished, drink the isotonic drink.
If you want to learn more about optimizing your recovery after training, choosing the right drink after exercise is essential. In our article on recovery drinks, we explain the best options to restore energy, balance electrolyte levels, and support muscle recovery effectively. Donât miss it!
Conclusions
Maintaining proper hydration before, during and after the session on the smart trainer is essential to perform and recover at 100%. The amount of water or isotonic drink will depend mainly on your training. Remember to try to drink even if you are not thirsty.
BKOOL is the most complete cycling simulator on the market, try it FREE for 7 days!
You can now enjoy the new items in our virtual store! Customize your avatar with the latest from your favorite brands and ride on routes around the world in style. Thanks to these new products, your virtual cycling experience will be more realistic and exciting than ever.
Conquer every route with the new ENVE wheels
ENVE Foundation 65 Disc If youâre looking for aerodynamics and speed, the ENVE Foundation 65 Disc is ideal for tackling flat and rolling terrain with maximum efficiency.
ENVE G23 Gravel Designed specifically for gravel, the ENVE G23 Gravel stands out for its lightness and versatility, offering optimal performance on tough trails. Take on any terrain with them!
ENVE SES 4.5 A perfect blend of lightness and aerodynamics, this wheel model equips your bike for top performance. Gear up and be the number one in the race.
ENVE SES DISC Designed with a disc rim to minimize wind resistance, the ENVE SES DISC wheels are the ultimate choice for time trialists and triathletes. Ready to take the top spot?
CADEX Wheels: The perfect combination of speed and aerodynamics
CADEX Aero Disc Kit MY25 These wheels are designed to maximize speed and aerodynamics. They are the perfect equipment if youâre looking for speed and precision.
CADEX Aero 4 Spoke Kit MY25 With its innovative 4-spoke design, the CADEX Aero 4 Spoke Kit MY25 reduces wind resistance and improves aerodynamic efficiency. The perfect choice for speed and stability.
Design and innovation come together in the new RIDLEY frames
RIDLEY GRIFN The Ridley Grifn frame is a versatile option for cyclists looking for a frame adaptable to both road and gravel. Its hydraulic design makes this frame comfortable and stable.
RIDLEY KANZO ADV Outfit your avatar with this frame, and no route will be too difficult. The RIDLEY KANZO ADV is the perfect option if you’re looking for high durability and optimal performance on demanding terrain.
RIDLEY KANZO FAST Designed for cyclists who prioritize speed on gravel, the Kanzo Fast offers optimized aerodynamics and compatibility with tires up to 42 mm, ensuring a smooth and fast riding experience.
Ride in style with the CADEX Camo Gravel Jersey Kit
With its unique camouflage design and lightweight construction, the CADEX Camo Gravel Jersey Kit combines comfort, breathability, and durability. A distinctive touch for your gravel routes.
It’s time to take your virtual cycling experience to the next level! With these new items, you can now customize your bike and avatar, and improve your performance in every training session. Explore the store and get ready to conquer every virtual cycling route!
BKOOL is the most complete cycling simulator on the market, try it FREE for 7 days!
At BKOOL, we believe that training should be accessible and effective. Thatâs why one of the main features of our platform is workouts, training sessions designed to help you improve your performance without leaving home.
To help you stay consistent and progress in a structured way, weâve created the Weekly Workout, a weekly training plan that challenges you with new sessions designed by experts.
What is the Weekly Workout?
The Weekly Workout is a weekly training program designed by the expert cycling trainers at Watts Lab, tailored to fit your routine. Itâs structured to help you reach your goals in a simple and efficient way. Each week, from Monday to Sunday, youâll find a featured workout on the main screen of our simulator, available in two versions:
Express Version: Approximately 20 minutes.
Long Version: Approximately 50 minutes.
This way, lack of time is no longer an excuse. You decide how and when to train, with the flexibility to fit each session into your scheduleâyou can complete the featured workout at any time of the day.
While you can adapt your weekly routine and choose the workouts that suit you best, we recommend doing between 3 and 5 sessions per week for optimal training results.
Train to Improve a Specific Goal
Each Weekly Workout is designed to target a specific goal, allowing you to follow a balanced and comprehensive training plan. Here are your options:
VO2 Max, or Maximum Oxygen Consumption
A workout that helps you improve efforts lasting between 3-8 minutes. It enhances both your heartâs pumping strength and your muscles’ ability to utilize oxygen.
FRC, also known as Anaerobic Work Capacity or Functional Reserve Capacity
Designed to improve efforts ranging from 30 seconds to 2 minutes. This training will also increase your muscles’ ability to perform under low oxygen conditions and boost your specific cycling strength.
FTP, or Functional Threshold Power
With this workout, youâll build the ability to sustain high power outputs for prolonged efforts. Youâll also delay fatigue onset and recover faster after high-intensity exertion.
MLSS, or Maximal Lactate Steady State
These sessions focus on a critical endurance capacity, allowing you to sustain long efforts without reaching an irreversible fatigue state.
Designed to fit your pace and enhance your performance, our weekly training program provides the motivation and structure you need to keep moving and push your limits. With our Weekly Workout, improving your fitness and reaching your goals is easier than ever. Join us and take your training to the next level!
BKOOL is the most complete cycling simulator on the market, try it FREE for 7 days!
Spinning is one of the best ways to improve cycling performance, regardless of experience level. It is a cardiovascular workout that simulates outdoor pedaling, helping to build endurance, strength, and technique without relying on weather conditions or terrain. For beginner cyclists, spinning is a key tool to enhance physical fitness, pedaling efficiency, and the ability to handle long sessions on the bike.
To maximize the benefits of spinning, proper technique, bike setup, and structured training are crucial. Otherwise, discomfort or even injury may hinder your progress.
How to Use Spinning to Improve Cycling: Key Tips for Beginners
Spinning has become an essential training tool for cyclists, especially for those who are just starting their journey in the world of cycling. Spinning’s indoor format allows consistent training regardless of weather or road conditions.
This flexibility is a significant advantage, as it enables consistent and controlled training at any time of the day.
Beyond being a cardiovascular workout, spinning directly enhances muscular endurance, particularly in the muscle groups involved in pedaling, such as the quadriceps, glutes, and lower back muscles.
Through sessions that simulate pedaling on different terrains, these muscles are strengthened, resulting in greater power with each pedal stroke.
Additionally, by working on cadence and pedaling technique, spinning not only improves endurance but also enhances pedaling efficiency. Increasing cadence (revolutions per minute) helps develop a more economical use of energy, allowing cyclists to maintain a steady pace without depleting their energy reserves too quickly.
High-intensity interval training also boosts recovery, benefiting both spinning and outdoor cycling.
Maintain Proper Posture on the Spinning Bike
Maintaining the right posture during spinning workouts not only enhances performance but also prevents long-term injuries.
Spending extended periods in an incorrect position can lead to muscle discomfort, joint pain, and even a loss of motivation as you progress in your training.
Proper Spinning Posture Is Key to Maximizing Performance and Preventing Injuries
To ensure that each session is both effective and safe, it is vital to follow some key posture principles:
Keep Your Back Straight: Avoid slouching and maintain a slight forward tilt without overloading your lower back.
Relax Your Shoulders: Prevent shoulder tension by keeping them down and your arms slightly bent.
Align Your Wrists with Your Forearms: Avoid putting excessive pressure on your wrists and maintain a natural hand position.
Adjust the Saddle Height: Ensure that your leg has a slight bend when the pedal reaches its lowest point.
Maintain Knee Alignment: Avoid letting your knees drift inward or outward while pedaling.
Position Your Feet Correctly: Keep your feet firmly placed on the pedals, using cleats or clip-in cycling shoes for better stability.
Relax Your Neck and Keep Your Head Aligned: Prevent neck strain by keeping your head in line with your spine.
Set the Saddle-to-Handlebar Distance Properly: The distance should allow for a comfortable and ergonomic posture.
Make Adjustments When You Feel Discomfort: Stop and readjust the bike if you experience any discomfort.
Stretch Regularly: Stretch major muscle groups after each session to maintain flexibility.
These posture guidelines will help you train more efficiently, reduce injury risk, and maximize your spinning sessions.
Adjust Your Spinning Bike for Efficient Pedaling
Beyond posture, proper bike setup is also crucial. An improper bike setup can lead to discomfort or even injuries. To ensure efficient pedaling, make sure that:
The saddle height allows your knee to have a slight bend at the lowest point of the pedal stroke.
The handlebar is set at a comfortable height to maintain an upright posture without straining your shoulders.
The distance between the saddle and handlebars allows your elbows to remain slightly bent, preventing overextension of your upper body.
Monitor Your Cadence and Resistance: Find Your Optimal Rhythm
Cadence and resistance are essential for improving your performance in spinning. An efficient cadence typically ranges between 80 and 100 RPM, but this can vary depending on your fitness level and training type.
To improve cadence:
Maintain a steady rhythm without sudden movements.
Ensure resistance is challenging but does not compromise your technique.
Incorporate high- and low-cadence intervals to enhance endurance and power.
The Importance of Breathing and Pedaling Technique
Mastering proper breathing techniques will help you sustain effort without premature fatigue. Diaphragmatic breathing enhances oxygen flow to your muscles and prevents breathlessness.
Additionally, an efficient pedaling technique maximizes energy output and minimizes muscle strain. The key is to maintain a smooth and consistent pedal stroke without jerky or uneven movements.
Stretch legs, back, and arms to prevent discomfort.
By following this structure, youâll achieve a balanced session that enhances your performance without the risk of overloading.
How to Track Progress and Stay Motivated
To improve in spinning, itâs essential to track progress and stay motivated. Some effective ways to do this include:
Monitoring heart rate and tracking performance evolution.
Keeping track of cadence and resistance in every session.
Assessing perceived effort to observe improvements in endurance and recovery.
At BKOOL, we invite you to explore our platform for detailed performance tracking. With personalized training plans adapted to your level and goals, you can measure progress accurately. Plus, our interactive virtual environment makes sessions more engaging and motivating.
If you’re looking to boost your spinning performance and transfer these benefits to outdoor cycling, try BKOOL workouts and take your training to the next level!
Start Applying These Key Tips Today!
Spinning is a powerful tool for beginner cyclists who want to improve safely and effectively. By following these essential tips and using tools like BKOOL, youâll progress faster and have greater control over your training.
Start today and see the difference in your performance!
BKOOL is the most complete cycling simulator on the market, try it FREE for 7 days!
Germany is a country with a deep cycling tradition. From the roads where champions such as Jan Ullrich have been forged to its breathtaking landscapes ideal for cycling, it is one of the most iconic destinations in the world of cycling.
Now with BKOOL you can cycle through this spectacular country with cyclists from all over the world without leaving your living room. From 3 February to 9 March you can take part in the Germany Cycling Challenge: a 5-week event in which you can ride along Germany’s most iconic cycling routes in an immersive way, thanks to HD + 3D video technology.
How to participate in this virtual cycling event?
Joining the Germany Cycling Challenge is very easy. All you have to do is follow these steps:
1.Register with BKOOL, download the BKOOL Cycling app and connect it to your smart roller.
2.If it’s your first time at BKOOL you can participate in this event with a 7-day free trial. You don’t need to pay any additional registration fee.
3.Log in to the simulator with your profile and select the stage in the PROMO section. Save your session and record your best time in the standings.
4.You can repeat each stage as many times as you want within the active period.
Which stages make up the Germany Cycling Challenge?
Stage 1: Schweinfurt – Heilbronn | February 3 – 9
This virtual tour through Germany starts in Schweinfurt, a city with a strong cycling tradition. From there you will cycle to Heilbronn, through the Franconian region through vineyards and winding roads that will test your endurance.
From Heilbronn, cycle along historic roads to SchwĂ€bisch GmĂŒnd, one of the oldest towns in southern Germany, with spectacular views of the Baden-WĂŒrttemberg region.
This section will take you through the Black Forest, with its characteristic dense forests and winding roads. A unique landscape perfect for getting lost in nature, as you reach the halfway point of this challenge.
Stage 4: Annweiler am Trifels – SaarbrĂŒcken | 24 February – 2 March
This is a stage full of contrasts, starting in the picturesque village of Annweiler am Trifels, famous for its medieval castle, and ending in SaarbrĂŒcken, a vibrant city with a strong French influence.
This virtual trip of Germany ends in one of Germany’s most important cycling hotspots. This region lies on the edge of the Black Forest and has varied terrain and moderate altitude making it perfect for any type of cyclist to train here.
Each stage is an opportunity to push your limits, explore Germany in a unique way and enjoy cycling like never before. Are you up for the challenge?
BKOOL is the most complete cycling simulator on the market, try it FREE for 7 days!
The roller is an essential companion for those who train indoors, especially during bad weather months or when it’s not possible to go outside. Keeping your roller in perfect condition ensures optimal performance and prolongs its lifespan. In this guide, we show you how to maintain your bike roller effectively.
Tips for Keeping Your Roller Like New – Bicycle roller maintenance Guide
Rollers are training tools that endure constant, sometimes intense use. Sweat, dust, and natural wear can affect its functionality if not properly maintained. Taking a few minutes to care for it can prevent major problems, ensure smooth training sessions, and save you money on repairs.
Daily Roller Maintenance: Care Before and After Each Use
Basic maintenance after each training session makes a big difference. Here are the key steps for daily care:
Before the Training Session
Before you start your session, check that everything is in order:
Make sure the roller is stable and properly assembled. If you notice any loose or poorly adjusted parts, fix the issue to avoid improper movements during use.
Check the overall condition of the roller. Look for signs of wear, such as cracks, and ensure that moving parts operate smoothly.
After the Training Session
Sweat is a roller’s main enemy. It contains salts that can corrode metal parts and damage plastic materials if not cleaned in time. Follow these steps:
Clean the roller with a damp cloth after each session, avoiding solvents or abrasive products that could damage the surfaces.
Dry all parts completely with a dry cloth. Removing moisture prevents rust and prolongs the life of the components.
Monthly Roller Maintenance: Cleaning and Lubrication
In addition to daily care, itâs important to perform a deeper maintenance at least once a month. This type of care includes additional steps to keep your roller in the best possible condition.
Deep Cleaning the Roller
Disassemble removable parts, such as the rollers (for roller-based models) or the fastening mechanisms.
Clean each component with warm water and mild soap. Pay attention to areas where dirt tends to accumulate, such as the rollers or the bases.
Ensure all parts are completely dry before reassembling, as moisture can cause corrosion on metal parts.
Lubrication
Apply lubricant to moving parts, such as the bike fastening mechanism or the gears. This ensures smooth operation and reduces wear.
Use a lubricant specifically designed for training equipment or bikes. Avoid generic products that may damage the materials.
Specific Maintenance Based on Roller Type
Not all rollers are the same, and each type has its own maintenance needs. Here’s how to care for the main types of rollers:
Care for Smart Rollers and Direct Drive Rollers
These technologically advanced models require special care:
Clean the casing after each use to prevent sweat from damaging the internal components.
If the roller has an integrated cassette, periodically check the bike chain to avoid transferring dirt.
Check for software or firmware updates if the roller has smart connectivity. Keeping the software up to date ensures optimal performance.
Care for Rollers
Rollers are simpler in design but also need attention:
Check the rollers regularly for cracks or wear on the surface. A damaged surface can affect stability during training.
At least monthly, disassemble the rollers for thorough cleaning with mild soap and water, ensuring they are completely dry before reassembling.
Additional Tips for Roller Maintenance
In addition to daily and monthly practices, here are some tips that will help you keep your roller in perfect condition:
Protect the Training Environment
Use a roller mat. These mats not only protect the floor from sweat but also reduce vibrations and noise.
Place a fan nearby during your training sessions. This reduces the amount of sweat that falls on the roller and improves your comfort.
Proper Storage
When not in use:
Store it in a dry place, away from humidity. This is especially important to prevent rust on metal components.
Avoid exposing it to extreme temperature changes. Materials can deteriorate faster in extreme heat or cold.
Avoid Unnecessary Handling
Avoid disassembling fixed parts unnecessarily, as this can affect functionality and void the warranty.
Regular maintenance will prolong your roller’s lifespan and improve your training experience. A well-maintained roller is quieter, more stable, and more efficient, helping you avoid unnecessary repairs or replacement costs.
BKOOL is the most complete cycling simulator on the market, try it FREE for 7 days!
In an indoor training session, we can lose a significant amount of bodily fluids through sweat. Sweat during indoor training can become a real challenge and a nuisance.
Why is it important to manage sweat during training?
Sweat, being corrosive, can damage the metal parts of your bike and create stains on fabrics. Managing it is key to avoiding costly repairs and persistent bad odors in clothes and shoes.
In this article, weâll share some truly useful tips to protect your bike, prevent unpleasant odors, and keep your training area in perfect condition.
Tips to protect your bike from sweat
1. Use specific protectors for the handlebars and drivetrain
Whether we use a SmartBike or a bike with a trainer, certain parts must be carefully protected.
Given our position on the bike, the handlebars, stem, and headset are the parts of the bike that we should prioritize for protection.
To address this, there are flexible and waterproof protectors that attach to the handlebars and seatpost of your bike. These protect not only the aforementioned parts but also the top tube and parts of the drivetrain (chain and chainrings).
You can complement this protection by using a small towel to cover the rest of the handlebars that are exposed.
Additionally, you can improve protection further by using short gloves, as sweat drips down your arms to your hands, and gloves can retain some of that sweat. Both the towel and the gloves will also help you wipe sweat off your face during the workout.
After a workout, itâs crucial to clean the sweat off your bike. The chain and the rest of the drivetrain are also exposed to sweat. Regular maintenance of these components is important.
Donât forget to clean your trainer, especially the parts directly under the vertical line from your saddle. Many trainers have screws and articulated arms in this area, which can rust if sweat isnât cleaned properly.
2. How to prevent bad odors in your clothes and shoes
Certain materials and fabrics, when mixed with sweat, produce unpleasant odors that linger over time.
Take care to avoid using leather shoes. Once sweat permeates this material, eliminating the odor can be challenging.
For this reason, we recommend using low-cost shoes made from synthetic materials or old shoes that you donât mind if they retain an odor.
There are also shoes designed for indoor cycling, which are highly breathable and made with materials that resist absorbing odors. These can be a great option, though they are usually not cheap.
3. Wash your clothes properly with baking soda and vinegar
As mentioned earlier, the combination of sweat and certain fabrics can produce unpleasant odors that are difficult to remove from clothes.
A useful trick is to soak your training clothes in water with baking soda and âa bitâ of cleaning vinegar for a few hours before washing them.
If your trainer sessions arenât too long, consider using old or inexpensive bib shorts. This way, you can save your best gear for long outdoor rides.
4. Protect the floor and reduce noise during indoor training
A mat is essential for your indoor training. It protects the floor from sweat corrosion, reduces vibrations, and minimizes noise, improving your overall experience. For cleaning the equipment, floor, or mat, there are specific products on the market, but you can also use water with a small amount of ammonia.
Always remember to dry all parts after cleaning.
We hope these tips are helpful and make your training routine smoother.
BKOOL is the most complete cycling simulator on the market, try it FREE for 7 days!
Wearing the Maglia Rosa is more than just a sporting achievement; itâs the dream of every cyclist. This iconic jersey, reserved for the best, represents decades of history in the world of sports. If youâve ever dreamed of wearing this emblematic item and feeling like a true leader of the Giro dâItalia, this event is for you.
The second part of our Virtual Giro dâItalia is here! This event features 5 HD + 3D video stages that let you feel the excitement of competing in the Giro firsthand. Complete all 5 stages between December 30 and March 23 to enter a drawing for a Maglia Rosa and a VIP Experience at the Giro dâItalia.
You can complete the stages in any order and repeat them as many times as you like. The only requirement is to finish all 5 stages before March 23 to qualify for the drawing.
How to Participate
If you want to win the Maglia Rosa or a VIP Experience at the Giro dâItalia, follow these steps to join the event:
Sign up for BKOOL, download the BKOOL Cycling app, and connect it to your smart trainer.
If youâre new to BKOOL, you can participate with a 7-day free trial. No additional registration fee is required. The Virtual Giro dâItalia is available for all Premium BKOOL subscribers.
Log into the simulator with your profile, go to the PROMO section, and select the stages. Complete the stages between December 30 and March 23. Save your session to register your best time on the leaderboard.
You can repeat any stage as many times as you want within the active period.
Win These Prizes
By completing all 5 stages during the event period (December 30âMarch 23), youâll automatically enter the drawing for these prizes:
Maglia Rosa: The most iconic jersey of the Giro dâItalia, symbolizing effort, passion, and triumph.
VIP Experiences for the next Giro dâItalia: Enjoy one of the most iconic events in cycling with all the comforts and perks.
What Stages Make Up Part 2 of the 2024 Virtual Giro dâItalia?
Explore the beauty of the Apennines with a challenging 6.9 km climb and an elevation gain of 500 m. A virtual cycling route perfect for mountain lovers. Are you ready for this challenge?
This route combines culture and breathtaking natural views. Dive into historic trails in southern Italy on a short but intense climb with a 7.87% average gradient and nearly 400 m of elevation.
A unique time trial for the fastest cyclists. Challenge your endurance in the heart of Umbria, with rolling hills and medieval villages. Experience the thrill of this historic stage, won by Pogacar in the 2024 Giro, combining speed, history, and beauty.
This route showcases the best of Italian nature: from the beauty of Lake Garda to the majestic Alps of Livigno. With a gentle 2.92% average gradient and a total elevation of 246.4 m, itâs ideal for enjoying a moderate climb with unforgettable scenery.
Relive part of the stage that marked Alaphilippeâs first victory in the Giro dâItalia. A coastal route that takes you along the Adriatic Sea, blending sport, training, and relaxing views.
Prepare to dive into a unique virtual cycling experience that celebrates competitive spirit and the grandeur of cycling. Itâs your time to wear the pink!
BKOOL is the most complete cycling simulator on the market, try it FREE for 7 days!
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