English – Page 2 – BKOOL Magazine

With just one month to go before the 2025 Giro d’Italia begins, the final stage of our 2024 Giro d’Italia Virtual kicks off. Get ready for one of the most iconic cycling races of the year as you ride through 5 stages created with our technology that blends HD video with 3D simulation.

From April 9 to May 8, you’ll be able to ride the same routes that the world’s top cyclists tackled last year — all from the comfort of your own home.

The best part? You set the pace: complete the stages in any order, repeat them as many times as you like, and compete for your best time. Plus, if you complete all 5 stages before May 9, you’ll be entered into a drawing to win an official Maglia Rosa — the ultimate symbol of the Giro d’Italia leader. Claim this jersey full of history and prestige as you conquer the 5 stages.

How to take part in the Giro d’Italia Virtual 2024 – Part 3

If you’re new to BKOOL, you can join this event using our 7-day free trial. No extra registration fee is required. The Giro d’Italia Virtual 2024 Part 3, along with previous editions, is included in the BKOOL Premium subscription.

Joining this virtual cycling event is super easy. Just follow these steps:

1. Create an account on BKOOL, download the BKOOL Cycling app, and connect it to your smart trainer.

2. Log in to the simulator with your account and choose the stages from the PROMO section. You have from April 9 to May 8, 2025 to complete them. Make sure to save your session so your best time is recorded in the ranking.

You can repeat each stage as many times as you want while the event is active.

Join the race and take home the Maglia Rosa

If you complete all 5 stages before May 8, you’ll be entered into the drawing for an official Maglia Rosa. Just like the Giro d’Italia pros, you’ll be able to wear this iconic jersey when you head out for your ride — a symbol of effort and achievement that could be yours.

What are the stages of the Giro d’Italia Virtual 2024 – Part 3?

Stage 11: Torre del Lago Puccini – Rapolano Terme 15.1 km

From the Tuscan coast to the hills of Siena, this stage features idyllic scenery and challenging climbs. With an average gradient of 4.71% and a total elevation gain of 341.7 meters, it offers a steady but rewarding challenge.

Stage 12: Venaria Reale – Torino Part 2 9.4 km

A short but intense stage through the elegance of northern Italy. This second section from Venaria Reale to Torino is an explosive route, perfect for those who love high-intensity efforts over shorter distances. A mix of speed, power, and strategy.

Stage 13: Avezzano – Napoli 16 km

Although this stage has a gentler elevation profile, with 293.3 meters of climbing, it still delivers excitement and pace. A route for those who enjoy Mediterranean vibes and coastal landscapes full of history.

Stage 14: Manerba del Garda – Livigno 8.2 km

From Lake Garda to the Alpine heights, this stage is a true endurance test. Ride through valleys, rivers, and mountains on one of the most challenging routes of this event. A powerful mix of natural beauty and physical effort.

Stage 15: Fiera di Primiero – Padova 20 km

This final stage is a peaceful, flat ride — perfect for relaxing your legs and soaking in the charm of the city of Padua. End the challenge with a calm and scenic ride to the finish line.

Hop on your trainer, complete the 5 stages, and show what you’re made of. The Corsa Rosa awaits — right in your living room!

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

Brakes are one of the most important components of any bicycle, as they play a vital role in safety and performance, for example during descents. Proper maintenance of your bike’s brakes is essential to ensure their effectiveness during rides, especially in adverse conditions or when braking at high speeds.

If you want to learn how to adjust your bike’s brakes and keep them in top condition, this article provides the essential steps to do just that.

Importance of bicycle brake maintenance

Bicycle brakes are subject to constant wear due to repeated use and riding surface conditions. Brake efficiency can be compromised by dirt build-up, worn brake shoes or pads, misadjusted wiring, or problems in the hydraulic system (in the case of disc brakes). Regular maintenance is crucial to ensure efficient braking response and to avoid possible accidents due to defective brakes.

Types of Bicycle Brakes

There are different types of bicycle brakes, each requiring a different approach to adjustment and maintenance. The most common are:

Rim brakes (V-brakes and cantilever): These brakes act on the rim of the bicycle via rubber brake pads.
Disc brakes (hydraulic or mechanical): These use metal discs and calipers to provide more powerful and precise braking.

How to adjust the brakes of your bike step by step

Adjusting V-brakes or Cantilever brakes

Checking the level of wear of the brake pads: Before adjusting the brakes, it is necessary to check the condition of the brake pads. If you notice that they are very worn or uneven, they will need to be replaced. The brake pads must be aligned so that they touch the rim evenly.
Adjusting brake pad alignment: Brake pads must be correctly aligned with the rim to avoid annoying noises and ineffective braking. To do this, it is necessary to adjust the position of the brake pads. Loosen the fixing bolts and move the brake pads towards the rim. Make sure they are close enough, but do not rub against the rim.
Adjusting the distance between the brake pads and the rim: The distance between the brake pads and the rim should be minimal, but not in constant contact. Use the adjustment screw on each brake pad bracket to modify this distance. This will ensure efficient braking without the brake pads wearing faster than normal.
Checking the brake cable: If the brake cable is rusty or worn, it is advisable to replace it. If the cable is in good condition, make sure that the cable tension is adequate. If the brakes are too loose, adjust the tension on the brake lever or on the adjustment screws on the front of the brakes.

Disc brake adjustment

Disc alignment check: The brake disc must be perfectly aligned with the brake pads. If you notice that the disc is bent, use a special tool to straighten it, or if necessary, replace it. A misaligned disc can cause noise and a decrease in braking efficiency.
Brake Caliper Adjustment: Calipers should always be centred on the disc. To adjust the calipers, loosen the caliper fixing bolts, adjust the caliper position and retighten the bolts. If the brakes are hydraulic, make sure that there are no fluid leaks from the calipers.
Brake pad wear check: Brake pads should be replaced when they have reached significant wear. As the brake pads wear to their limit, braking performance will be affected. Make sure the pads are in good condition and correctly aligned with the disc.
Check the hydraulic system (if applicable): If you have hydraulic brakes, make sure the system is not leaking and that the brake fluid level is adequate. If necessary, top up the fluid as recommended by the manufacturer.

Maintaining your bike brakes

Regular maintenance of your bike’s brakes is crucial to maintaining their efficiency and extending their lifespan. Here are some additional tips:

Brake cleaning: Dirt, mud or dust build-up can affect brake performance. Use a clean, dry cloth or a cleaner specifically for bike brakes. For disc brakes, be sure to use a grease-free cleaner.
Check brake cables: Brake cables must be in good condition to ensure efficient braking. Periodically check the cables for signs of wear or oxidation. If necessary, lubricate them with special cable oil or replace them.
Brake pad check (disc brakes): Make sure brake pads are not worn. If wear is significant, replace them with new ones. Also, check regularly that the pads are correctly aligned with the disc.
Brake pad replacement (V-brakes): Brake shoes should be replaced when worn. Worn brake pads can significantly compromise braking performance.

Adjusting and maintaining your bike’s brakes is essential to ensure that your bike operates correctly and safely. Whether you have V-brakes or disc brakes, proper adjustment and regular care are key to avoiding failure at critical moments.

By following these technical steps and performing regular checks, you can keep your brakes in excellent condition, ensuring optimum performance on every ride. Remember, too, that you can always call in a professional for maintenance.

Ride with Bkoolers from all over the world in an event that will transport you to the breathtaking landscapes of the Sierra de Alcaraz. Get ready to take on the Gran Fondo Sierra de Albacete!

From March 31 to April 13, you can take part in this event featuring two routes that are part of the real race course. Immerse yourself in the nature of the Sierra de Albacete while training from the comfort of your home.

Additionally, this race is part of the UCI international calendar, combining cycling and competition in a unique setting. It is a major event for cyclists from all over the world.

Take advantage of this opportunity to experience the thrill of an international race, improve your training, and share the experience with the Bkooler community. Don’t miss out—get ready to give it your all!

Two routes through mountain peaks and lush forests

The unique beauty of the Sierra del Segura and Sierra de Alcaraz regions comes together in these two routes, perfect for improving your technique and feeling the adrenaline of competition. Every pedal stroke immerses you in the essence of a province that blends spectacular landscapes, history, and a deep connection with nature.

Part 1: March 31 to April 6
Part 2: April 7 to April 13

Join and win these prizes

Not only will you be able to ride alongside Bkoolers from around the world and take part in a UCI international calendar event, but you’ll also have the chance to enter the draw for these amazing prizes. All you need to do is complete both stages within the designated dates. Among all participants who complete the routes, we will raffle:

4 free entries for the 2026 in-person edition. Relive the thrill of this race by taking it on again next year.
4 official Gran Fondo Sierra de Albacete jerseys. Carry the spirit of this Gran Fondo wherever you go and ride in style.
2 packs of 2 nights’ accommodation in a double room. Enjoy an unforgettable experience in the heart of nature, perfect for unwinding and recharging.

Taking part in this event will not only give you an exciting and enriching experience but also the chance to win these incredible prizes. What are you waiting for? Join the challenge now!

We want you to enjoy your BKOOL experience to the fullest. That’s why we’ve added new features that will make each session even more enjoyable. Now, you can equip your avatar with a wide variety of virtual frames and wheels, customizing it to match your style. Plus, you have the option to pause and resume your sessions at any time, giving you greater control over your training and allowing you to adjust each session to your pace and needs. Discover all these new features and take your BKOOL experience to the next level!

New Virtual Equipment Items

We continue to enhance our users’ experience by introducing new virtual items that allow you to personalize your bike and enjoy even more realistic performance in your training sessions. From now on, you’ll be able to equip your bike with some of the best wheels and frames on the market.

New Available Wheels

Wheels play a key role in any cyclist’s performance. With these new additions, you’ll be able to optimize the aerodynamics and efficiency of your virtual bike:

ENVE Foundation 45 Disc
Versatile wheels designed to offer great stability and durability with disc brakes, perfect for any type of terrain.

LIGHTWEIGHT OBERMAYER EVO
Extreme lightness and maximum stiffness for cyclists seeking top performance on demanding climbs.

LIGHTWEIGHT FERNWEG EVO 85
High-profile wheels that maximize aerodynamics, ideal for high-speed riding on flat terrain.

New Frames for Your Virtual Bike

Choose from these two new high-end models and give your bike a unique touch:

RIDLEY GRIFN RS
A frame that combines aerodynamics and lightness, designed for cyclists looking for versatility and performance on any type of route.

CADIEM Cadiem A.1
An innovative option that stands out for its modern design and responsiveness with every pedal stroke.

With all these items, you can personalize your avatar and bring your style to our platform. And that’s not all… Did you know that in BKOOL, you can take on ultra-distance routes? Keep reading and find out how!

Train Without Interruptions: Pause and Resume Your Sessions & Master Ultra-Distance Routes

During a session, you can pause and resume it whenever you want. Simply click on the Menu icon on the left side of the screen, and you’ll see the Pause Session option. This way, you can continue your session later. Once paused, you’ll find it in the Paused Activities section of BKOOL Cycling, allowing you to resume it whenever you like. You can have up to four paused sessions at the same time.

Your session won’t appear in your bkool.com history until it’s completed. Therefore, it also won’t sync with Strava. Once the session is finished and saved, it will appear in your history and can be synced with Strava.

Keep in mind that paused sessions won’t appear at the top of your recent activity list on Strava, even if you finish them later—they will be ordered by their original start date.

Thanks to this new feature, you can now organize your time more efficiently and tailor your training to your personal needs. This tool not only helps you plan your sessions but also enables you to take on bigger challenges, such as ultra-distance races.

A great example of how this feature helps users push their limits is Ángel Redondo, also known as Shummi31.

This passionate Bkooler decided to take on one of the toughest challenges in our simulator: the San Roque de Riomiera route in Cantabria, an impressive 208.5 km long ride. This route is a true test for any cyclist. However, thanks to this feature, Shummi31 was able to split the ride over two days, adjusting the route to his own pace and planning the challenge over an entire weekend.

What makes this achievement even more special is that despite the difficulty of the challenge, Shummi31 was able to complete it from the comfort of his home. A combination of his strength, technique, and our technology allowed him to take on an ultra-distance race without having to travel, proving how technology can help us achieve challenges that once seemed impossible.

These achievements not only highlight the potential of our technology but also the commitment and dedication of cyclists who can reach extraordinary goals thanks to it.

With these new features, your training and performance will reach a whole new level. There are no longer any limits to ultra-distance races. Equip your avatar with the latest innovations from top brands, adjust your session duration to your needs, and keep pedaling toward your goals!

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

Cycling is one of the most complete and beneficial physical activities, both for day-to-day transport and for intense exercise. However, improper positioning can lead to injuries and physical problems that undermine your health and performance. Recognising and correcting common errors in cycling position is essential for any cyclist wishing to improve their two-wheeled experience.

The importance of a good cycling position

Adopting a good cycling position is essential for any cyclist, regardless of their level of experience or the number of kilometres they ride. This correct posture not only prevents muscle and joint injuries, but also increases pedalling efficiency and effectiveness.

When the body is correctly aligned with the bike, stress is reduced in critical areas such as the knees, lower back and shoulders. This allows the rider to maintain optimal performance for longer. In addition, a proper position facilitates more efficient breathing, which is essential for maintaining good oxygenation during your time on two wheels.

On the other hand, a good riding position has a significant impact on rider safety. Correct alignment improves control and manoeuvrability, which are crucial for reacting effectively to unforeseen events on the road or trail.

This is especially important on fast descents or when taking sharp turns. In these situations, good posture is the difference between a smooth ride and an accident. Therefore, taking the time to adjust the bike to one’s own measurements and needs is a must for anyone who wants to enjoy training or a simple ride.

A relevant study to validate the importance of cycling posture and its impact on performance is “Aerodynamic Benefits by Optimizing Cycling Posture“, conducted by Alois Schaffarczyk, Silas Koehn, Luca Oggiano, and Kai Schaffarczyk in 2022 for the Mechanical Engineering Department, Kiel University of Applied Sciences, Germany.

This study investigated how different postures optimise aerodynamics and reduce aerodynamic drag, which is crucial in cycling. Small changes in posture were shown to result in significant time savings and performance improvements.

Incorrect saddle height

The saddle position has a significant impact on both rider comfort and efficiency. If it is too low, it increases pressure on the knees, causing pain and potentially long-term injury. On the other hand, a saddle that is too high causes excessive leg extension with each pedal stroke, leading to a loss of power and an increased risk of hip and back problems.

Adjusting the saddle height to allow for a slight bend in the knee at the lowest point of pedalling is crucial to maintaining proper biomechanics and maximising pedalling efficiency.

Inadequate handlebar reach

Handlebar reach adjustment is essential to ensure optimal posture and avoid strain on the rider’s body. Too long a reach forces the rider’s position forward, creating strain on the back, shoulders and neck, which in turn negatively affects the ability to control the bike and reduces pedalling efficiency. This type of posture leads to premature fatigue, reducing the ability to perform prolonged efforts and increasing the risk of long-term injury.

On the other hand, too short a reach causes a more upright position, which impacts aerodynamics and increases drag, making it more difficult to maintain high speeds. It also contributes to improper weight distribution on the bike, affecting handling and stability, especially on descents. Finding the right balance in handlebar reach is key to maximising both comfort and performance, ensuring that every ride is as efficient and enjoyable as possible.

Misalignment of pedals and shoes

Pedals and shoes have to be aligned. If not, the problem leads to inefficient biomechanics and increases the risk of injury. Incorrect alignment can cause additional stress on knees and ankles, affecting pedalling efficiency and causing pain. Correct fit is crucial to ensure natural leg movement, maximising pedalling power and minimising the risk of injury. This fit must be customised, taking into account the individual characteristics of each person.

Incorrect back posture

Maintaining correct posture is essential to prevent pain and injury. An overly arched or too straight back causes strain on muscles and vertebrae, leading to fatigue and possible long-term problems. A neutral back position, with a slight natural curvature, allows for balanced weight distribution and improves comfort and pedalling efficiency. This balance is vital for enjoying long hours on the bike without compromising spinal health.

Do not adjust the bicycle to physical changes or different disciplines

Failure to modify the bicycle to physical changes or different disciplines is a mistake that can compromise both performance and comfort. As cyclists evolve physically or change their approach, vehicles must adjust to accommodate these changes. Ignoring these adjustments can result in an increased risk of injury, underlining the importance of reviewing and modifying bike settings regularly.

How can these errors be corrected?

To correct common errors in cycling position, it is essential to take a proactive and personalised approach. Starting with a detailed assessment of posture and current bike set-up reveals specific adjustment needs. This includes reviewing saddle height and position, handlebar clearance, and pedal and shoe alignment. It is advisable to make these adjustments gradually and test them in different riding conditions to identify which settings offer the greatest comfort and efficiency.

In addition, it is advisable to seek the guidance of a professional who specialises in cycling biomechanics for precise, customised adjustments. An expert can provide analysis and recommendations based on the rider’s individual characteristics, including body dimensions, level of flexibility, and specific goals.

Adapting the bike to physical changes or different disciplines should also be considered in this review, ensuring that the bike set-up evolves with the rider to optimise performance and prevent injury. One of the ways to achieve changes in cycling habits is to try it out on a cycling simulator.

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

If you’ve always dreamed of competing in the Race of the Two Seas and riding across Italy from west to east, with BKOOL you now have the chance to do it from home. The Virtual Tirreno-Adriatico lets you experience the excitement of this prestigious race through two HD+3D video routes.

Push your limits and test your strength against cyclists from around the world while the real Tirreno-Adriatico is taking place. You can take part in this virtual version until March 16, making you feel like you’re part of the action.

Two HD+3D Video Routes for an immersive experience!

The event includes the routes Lido di Camaiore – Viareggio and Camaiore – Follonica, captured in HD video with 3D technology, forming part of last year’s real Tirreno-Adriatico course. Thanks to this technology, you can feel like you’re riding on the same roads where Jonas Vingegaard claimed the coveted Trident of Neptune.

Ride through Italy’s breathtaking landscapes while training and competing with hundreds of Bkoolers from around the world. The general rankings are updated daily—will you set the best time?

Get your bike ready, connect your trainer, and immerse yourself in the magic of the Tirreno-Adriatico without leaving home. Don’t miss out—experience the Tirreno-Adriatico like never before!

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

The Classics Month begins at BKOOL with the first of its races. The Strade Bianche is one of the most iconic cycling events on the calendar. Its toughness and characteristic landscapes, featuring the famous white gravel roads known as “sterratos,” make it a true test of technique and endurance. If you’ve ever wanted to experience what it’s like to ride these winding roads, now you can do so from the comfort of your home with BKOOL until March 9.

How to Participate in the Strade Bianche at BKOOL

An Immersive Virtual Cycling Experience

To create the virtual version of this one-day race, the Strade Bianche 2024 route was recorded just minutes before its start. By combining high-definition video with 3D elements, our simulation technology delivers a hyper-realistic experience. From the white gravel roads to the breathtaking Tuscan hills, every kilometer has been designed to provide an authentic experience.

Compete Against Cyclists from Around the World

The virtual version of the Strade Bianche 2024 allows you to test your strength against other Bkoolers. Get on your trainer, ride the stage, and record your best time. The event rankings are updated daily—will you be able to reach the top spot?

Throughout the week, you can join different Group Rides and compete in real time with Bkoolers from all over the world. The experience of participating in an elite cycling event is now within your reach.

A Unique Opportunity for Cycling Enthusiasts

With the Strade Bianche 2024 Virtual, any cyclist can feel the thrill of participating in this elite race, regardless of their geographic location. It’s a perfect opportunity to train in a demanding environment, experience the challenge of the sterrato sections, and enjoy the excitement of one of the world’s most iconic races.

Are you ready to take on the white roads and conquer Tuscany from your living room? Get ready for an unforgettable cycling experience!

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

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!

Strade Bianche: March 3–9

Strade Bianche 2024

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.

Tirreno-Adriatico, March 10–16

Ride between the Tyrrhenian and Adriatic Seas in the “Race of the Two Seas.” Two perfect routes to stretch your legs while enjoying the beauty and charm of the Italian coastline. Immerse yourself in this adventure!

Milano-San Remo: March 17–23

Milano-San Remo 2024

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.

Milano-Torino: March 24–30

Two short climbing sections that will make you feel the adrenaline and excitement of riding in the world’s 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 d’Italia Virtual 2024

As if all this weren’t enough, you can also take part in Part 2 of our Giro d’Italia 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 d’Italia.

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 acid—a byproduct of energy metabolism—begins 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.
- We explain this method in detail in our article on how to do an FTP 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, it’s crucial to train at an intensity just below the anaerobic threshold. Example session:

4×10 minutes at 90% of your FTP, with 5 minutes of recovery between efforts.

This type of training enhances the body’s 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. That’s why it’s 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.

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: It’s 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: It’s 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. Don’t 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!