English – Page 21 – BKOOL Magazine

“Indoor cycling is an essential complement”. We don’t say it ourselves -we are not objective-, but a three times World Cycling Champion like Óscar Freire. One of his teammates, Óscar Sevilla, who is still active, is even more emphatic: “BKOOL is a great ally to keep performing as well as it does”.

It’s obvious that cycling is in fashion. Fortunately. And no matter which format we choose, any of its various modalities will help us improve our quality of life: cardiovascular health, muscle strengthening and fat burning. But if we take into account the accelerated pace that we all have, with stress, family and day to day, indoor cycling gains followers during the week and becomes a great tool to complement the exercise that we can do throughout the weekend.

If you haven’t given indoor cycling a try yet, today we’re going to err on the side of caution and break down how it can help you get hooked on the sport, train more or improve as a cyclist.

Advantages of virtual cycling over road cycling

1. Measure your performance

Of all the advantages, one stands out above all others: indoor cycling has no external agents that can reduce the reliability of your training: there’s no wind, no traffic lights or traffic that can affect your training.

If you are in the middle of a series of intensity, above the threshold, nothing will keep you from doing it at full throttle. Likewise, if you’re on a quiet run, you won’t have to keep an eye on whether cars are passing by or not.

In addition, with BKOOL, you can set a series of parameters to make your session more effective: you can train by watts, cadence or pulse. In addition, you will always have the information on the screen.

2. No risk of accident

The other great advantage that is causing a large number of people to switch to indoor cycling: the external agents that we mentioned a moment ago, all those related to traffic, disappear in the room and on the smart trainer.

Say goodbye to worrying if a vehicle is not aware that you are on the road, or if you have poor visibility. In addition, on the downhills you will only have to worry about catching your breath and recovering your pulse, since you won’t be able to go into the ditch if you take a wrong turn at any given moment.

3. Save time, and manage your schedule

One of the big disadvantages of outdoor cycling is that we depend on a specific weather and daylight hours. And having the time in our busy schedule to fit in those two or three hours of riding.

With indoor cycling and the smart trainer you are the master of your time and schedule. Do you have thirty minutes to train? On the trainer you can get a very interesting session out of riding around BKOOL, or enjoy one of our fitness classes.

4. The weather is no longer an excuse

Temperature, wind and humidity are sometimes not at all favorable for cycling outdoors. In certain regions, the fog takes over the horizon in mid-November and doesn’t lift until February. What to do then?

The smart trainer, and with it indoor cycling, eliminates all these drawbacks at a stroke. Make the weather not a variable to be taken into account when planning your session.

Advantages of virtual cycling — Picture: BKOOL

5. No breakdowns

Punctures? Chain failures? Electronic gears that you forgot to charge? In indoor cycling you may have some breakdowns, yes, but their risk of occurrence is much lower.

If you regularly check your bike to make sure everything is in order, and check the wear of the tire, you can have a bike for a long time without having to go to the workshop to change materials.

6. Train anywhere in the world

Although pedaling outdoors allows us to see the scenery, one of the advantages of indoor cycling is that you can train on routes anywhere in the world.

The BKOOL simulator allows you to move to the race you most want to practice without leaving home. This makes the session much more entertaining, since most of the routes are in 3D format and real video.

Conclusion

Indoor cycling has burst onto the scene to offer a number of advantages, and BKOOL is part of this evolution. This cycling simulator offers, among other features:

Personalized training design.
Adapted cycling classes.
Routes around the world.
Group Rides to train and compete with friends.

Learn more about this international cycling community here.

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

Keeping fit is not synonymous with going to a gym. There are many different ways of exercising, both indoors and out, including at home. Getting into sports at home is becoming increasingly common and easy, thanks to new tools we now have at our disposal: from portable equipment or smart machines to cycling smart trainers. Want to start exercising at home? Here are some tips.

Why exercise at home?

It’s not so much the place, but the workout. The important thing is to exercise and keep moving regardless of the space you have. There are many people who for reasons of time, money or accessibility cannot go to a gym to work out. Does this mean they should give up cardio or strength training? Not at all.

There are several alternatives, and the most convenient of them is training at home. Working out at home has a number of advantages:

Saving time and money.
Greater comfort and privacy.
Training anywhere.
Flexible schedule with more efficiency.

If you don’t have enough money or time, it means adjusting the schedule and investment. Exercising at home can be a great solution that satisfies your need to be active and exercise.

How do I start exercising at home?

The most important thing is to have the desire and the will to train. The rest of the steps are even simpler. If you have desire, no obstacle will be able to stop you.

From here, determine the goals you want to achieve. These can be varied: staying in shape, losing weight, getting out of a sedentary lifestyle, toning your body, increasing muscle volume, etc. Setting an achievable goal will provide you with additional motivation to work out.

Once you’ve set your goal, it’s time to create a strategy to achieve it. How? By establishing an exercise routine and training schedule to follow. Here you can count on the help of mobile applications for exercising at home. These apps can help you create a routine that’s much easier to follow.

You can also consult a sports professional to customize your exercise routine and schedule.

However, these are not the only options. New fitness technologies have created several smart tools that help you get started exercising at home.

The smart cycling trainer is a great example of this. Not only does it offer the opportunity to cycle at home, but thanks to its link with simulators such as BKOOL, it also allows training sessions and classes to be designed according to previous experience in the sport and the goals you set.

Tips for starting out in sport at home

Determining your objectives, routine and schedule is a fundamental step to get started with at-home sports, but the most important thing is to put it into practice.

Here are some recommendations to help make it easier for you to get started as a home-based athlete:

1. Establish an exercise routine

Select the days and times for your workout that best suit your lifestyle. Establishing this routine will help you repeat the dynamic and gradually build up your fitness. Over time, you’ll find it easier and more enjoyable to exercise, as the physical and psychological benefits of the sport begin to show.

2. Choose the area of the house where you feel most comfortable

Make sure you choose a large enough space that offers you comfort and safety when training. Opt for places where furniture doesn’t become obstacles to movement. If you’re going to use a smart trainer, it is easier to select a place to ride, since it doesn’t involve much space or movement.

3. Hydration at all times

Just as you hydrate during your workout in the gym or outdoors, hydrate at home as well. Hydration balances the moisture lost through sweat and helps maintain your energy.

This is our advice to you when exercising at home. Nowadays, it’s very easy to train at home, so we encourage you to try it. Set yourself a goal and work towards it.

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

Needless to say, the demand for smart trainers has exploded over the last year. The smart trainer has long been a common tool for those who have little time to train during the week; but in 2020, many other cyclists discovered that it can be an incredibly useful tool any time of the year.

If, like many others, you’ve recently started cycling seriously, this autumn may be your first training on two wheels. It’s logical, then, that you consider a smart trainer.

Throughout this article, we’ll analyze the key factors when choosing the right smart trainer for you.

What should I look for when choosing a smart trainer?

There are seven aspects to look at when buying a smart trainer:

Noise. Depending on the time of day you ride, this can be very important for those around you. A trainer that generates too much noise can be annoying for everyone involved.
Memory capacity. It is advisable to have a way to store the data of your sessions and keep track of them.
Maximum watts. The more you ride, and the fitter you get, the more power you’ll generate. Make sure you get a trainer that can handle your newfound wattage.
Resistance levels. Programs and resistance levels are also an important factor in training, so make sure the smart trainer meets your needs here as well.
Wireless. Mobility is always a plus. The fewer wired connections you have, the easier it is to work out anywhere in the house, gym, etc.
Price. Of course, this is always a consideration. You want a proportionate relationship between how you’ll use your smart trainer and what it costs.
Compatibility: at BKOOL, you have the advantage that nearly all smart trainers on the market are compatible with our platform. Still, we recommend you check our list of compatible smart trainers so you get one that lets you get the most out of both the trainer and the platform.

What models of smart trainers are there?

The concept of smart trainers in cycling has evolved over the last few years. Gone are the traditional “dumb” trainers, the ones professional cyclists rode simply to cool down after a hard day of competition.

With the creation of our platform, there’s been a boom in playability and smart trainers formats. Let’s take a look at the three most important ones today:

Fluid smart trainer

Fluid smart trainers can also be smart, as long as they allow connectivity with a simulator on your phone, tablet or computer via an ANT+ or Bluetooth.

These smart trainers create resistance through a fluid (usually oil). The amount of resistance you generate is proportional to the force being exerted on the pedal. The result is a very realistic pedaling sensation.

There are some models that generate resistance through a combination of fluid and magnets. They generally cost between 250 and 450 euros.

Direct drive smart trainers

These offer the most playability and the closest parallels to outdoor riding.

Their big advantage, in addition to their ability to emulate road riding, is how little noise they generate: practically the only noise they cause is that of the chain passing through the cassette, less noise that can be produced when riding on the road.

The biggest drawback is their typically higher cost: although direct drive smart trainer prices are gradually coming down as more models are introduced, it’s still the most demanding option for the athlete on a budget.

Magnetic smart trainers

The design of this type of smart trainer is very simple: two metallic elongations provide resistance to pedaling with a roller by means of magnets and a fan. When you roll the bike wheel on top of the smart trainer, a magnetic field is generated which creates resistance.

The big disadvantage of this smart trainer is noise. It also doesn’t simulate reality as well as a direct drive unit. It is, however, most often the least expensive option.

Conclusion

Keep in mind the seven aspects above when investing in a smart trainer. If the factor that matters most to you is noise, opt for fluid. If your use is going to be occasional, maybe magnetic is more your speed. But if you want to maximize your training experience, choose direct drive.

BKOOLers, we are bringing you the latest news about the new version of our cycling simulator. With this new release we have completely changed our pairing system, in order to make things easier for you and to improve the connections with different types of devices.

The major advantage of this new system is that you will be able to access Device Pairing from the simulator’s home screen before starting the session. The pairing system can also be accessed from the top right corner of the screen even during your session, making connectivity easier than ever before. In addition, you can see the connection status of the devices you have paired with the cycling platform at any time with just one click.

An additional feature of this new system is that it brings an improvement in the way results are measured and rankings are displayed. Which in other words can be translated as an improvement in our “anti-cheating” system, which as you can see, we continue to work day after day to make our virtual competitions the fairest and most realistic in the world. The key in this case, is to achieve a better connectivity to offer more accurate metrics.

Along with these improvements, bugs detected by users have also been corrected in order to offer the most realistic indoor cycling experience on the market. Remember that at BKOOL we are always working to provide the best possible service and we take your opinions and suggestions very seriously in order to achieve this.

If you are not yet a user of the platform but would like to try out what it feels like to have thousands of 3D routes and video to ride worldwide, we have good news for you: on our website you can access a BKOOL Premium account free of charge for 30 days!

One of the best ways to lose weight is cycling, but how many calories are burned in its indoor version? Today we are going to see how important it is to include a smart trainer session in our routine to maintain and improve fitness and what is its role in the loss of calories.

Indoor cycling in the sports routine

Getting on the smart trainer and pedaling for at least 45 minutes is something which brings about a number of benefits, which ones? The following:

Strengthens muscles

Indoor cycling strengthens the muscular tissues of the body involved in the movement. Mainly the legs and glutes are favoured the most, but the upper area such as abdomen, back, arms and shoulders are also benefited in this exercise.

Improves health

The smart trainer is one of the best ways of taking care of your health. In addition to the fact that it is intended to be used by the whole family, being, thus, affordable for anyone, indoor cycling offers improvements such as:

– Controlled blood pressure.

– Reduction of glucose intolerance.

– Reduction of toxin levels.

– Stability of triglyceride and cholesterol levels in the blood.

Favours a sense of well-being

A session on the smart trainer not only involves great benefits to the body and health of the body, but also positively affects our mind and mood. Pedaling is a liberating sensation that reduces stress and the accumulation of anxiety generated by daily tasks. A workout on the smart trainer promotes a sense of well-being. It also improves the quality of sleep, which also influences our mood.

Helps burn calories

As we have already mentioned, indoor cycling is an effective method for losing calories. Depending on the intensity of the workouts, you can get to burn a good amount of calories, which means a better metabolisation of the fats consumed. In the long term this means a decrease in the level of fat retained in the tissues.

Indoor cycling and calorie burning

Indoor cycling ensures a fast and efficient weight loss. In the same way, an accelerated process of definition is also carried out due to the effort in the training sessions, since the smart trainer involves the work of a large number of muscle fibers.

The simulation of intervals on flat roads, hills, sprints, cadence control and power are some of the advantages that the BKOOL simulator offers, in addition to personalised classes. These adjustable sessions are perfect for breaking a sweat, releasing tension and burning calories, but how many calories are burned in a smart trainer session?

How many calories are burned with indoor cycling?

Undoubtedly, this is one of the most common questions which interest athletes who want to lose weight. Fat loss and muscle toning are common goals that are achieved on the smart trainer, so calories play an important role.

The actual number of calories burned with indoor cycling depends on several factors, including the individual’s weight, the duration and intensity of the session, environmental conditions, etc.

However, it can be estimated that calorie loss ranges from 400 to 1000 calories per hour. This is a very striking and attractive calorie burn, even more so when we sometimes use the smart trainer for more than an hour.

Other studies state that a 45-minute indoor cycling session can burn between 500 and 800 calories.

According to Harvard University, riding the smart trainer at a moderate speed – 19.3 to 22.3 kilometers per hour – will cause a 70-kilogram person to burn 298 calories in 30 minutes. At a faster pace – 22.5 to 25.5 kilometers per hour – a person of the same weight will burn 372 calories.

As for a person weighing 56.7 kilograms, the loss at a moderate pace is estimated at 210 calories.

This figure depends on each person’s body and the type of training and intensity selected. The calories burned with indoor cycling are very changeable, but effective.

In short, the benefits of the smart trainer are both physical and mental and its role in weight loss is fundamental, since it involves the effort of several muscle groups. The number of calories burned is considerable and makes indoor cycling a perfect way to meet this objective.

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

Carbohydrates are our main source of energy for carrying out physical exercise. Although they are defined as a fundamental nutrient for any athlete’s diet, whether amateur or professional, there is a great variety of theories about the moment to consume them: before or after training? Today we are going to solve it.

Why are carbohydrates so necessary?

First of all, it is important to understand why these macronutrients are indispensable in an athlete’s diet, despite their detractors.

The mandatory presence of carbohydrates in the daily intake is due to the benefits they offer:

Provide energy to meet the increased energy demand.
Optimise glycogen deposits.
Favour muscle recovery after physical activity.
Configured as a source of energy during training and competition.
Quick and easy source of energy between meals to maintain blood glucose levels.

For these reasons, it is recommended that carbohydrates occupy between 55 and 60% of the daily caloric intake. This percentage is easy to achieve by averaging four daily servings of carbohydrate-rich foods.

Bread, cereals, milk and its derivatives, different types of pasta and fruit are examples of foods rich in carbohydrates that you can consume in the indicated proportion.

Carbohydrates: before or after training?

To be straightforward, it is best to consume carbohydrates before training. Different doctors and nutritionists consider this to be so. Why? The answer is simple. These foods provide a large amount of energy. If they are consumed before training, the muscles will use all that energy to perform the physical exercise at the highest level.

Basically, the idea is to provide the muscles with the necessary energy, not only so that they are capable of enduring the workout, but also so that they can do so while performing at the highest possible level.

However, this carbohydrate intake must come from complex carbohydrates (starches) and natural sugars instead of processed and refined sugars.

Carbohydrates also after training

Although it has been pointed out that it is more appropriate to consume carbohydrates before exercising to provide sufficient energy, it is also advisable to ingest them afterwards.

The body has used up glycogen stores during physical exercise and it is necessary to replenish them in order for the body to function at its best. Within 40 minutes after training, experts recommend eating simple carbohydrates to provide an immediate source of energy substrate to the muscle cells so that they can begin an effective energy recovery.

What foods to eat after training?

In addition to proper hydration with water, isotonic drinks or fruit shakes, which we have already discussed at BKOOL, it is advisable to eat a large amount of protein and carbohydrates.

Some athletes opt for a quick digestion and drink drinks rich in carbohydrates. Other alternatives are fruit, rich source of simple carbohydrates, cereal bars or nuts. The latter are very nutritious options and ideal for recovering reserves.

Protein is also important for replenishing energy. Tuna, vegetables, yogurt or banana are some foods suitable for after training.

Some experts have indicated that the rate of muscle glycogen recovery is four times higher if carbohydrates and protein are combined than when either nutrient is administered separately.

Conclusions

There should be no doubt that carbohydrates should be part of your diet. Now, to organise your eating habits you must take into account what we have explained:

– Before training: complex carbohydrates.

– After training: simple carbohydrates and protein.

If you are going to do a long and intense training, it is also appropriate to include carbohydrates during exercise. Don’t forget to grab an energy bar before you get on the smart trainer and start your BKOOL session.

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

Vacations are a perfect time to rest, relax and disconnect from the daily routine. This sometimes means putting sport to one side. Therefore, returning to training after this break is not easy.

Getting back into the sporting routine, regaining fitness and getting back into the habit of training can be complicated. However, at BKOOL you have classes and training sessions adapted to your level that will help you to return to physical activity progressively without it being torture.

Tips for getting back to training after the vacations

To returning to training is important to start with adaptation routines in which the exercises should have a lower intensity than what you are used to. However, this is not the only recommendation. Here we leave you more tips for your return to the smart trainer:

Stretching and warm-up sessions

It is important not to force your muscles or demand too much from them after a break, as you may run the risk of injury. Training should be done gradually so that your body can get used to it again.

To do this, you can do long, intense warm-up and stretching sessions. This way you prepare your muscles properly for the exercise that will follow.

It is a slow, but effective way to get your body and muscles warmed up and ready for subsequent workouts.

Don’t do your usual workout on the first day

You’ve stretched and warmed up and it’s time to start training. Don’t make the mistake of wanting to go back to where you left off before your vacation.

If you have been on hiatus for a while it is advisable to do gentle and progressive training, so do not try to do your usual routines as soon as you get back on the smart trainer. Choose simple routes with which you can train without fear of needles.

Reduce the cadence and duration of the session. A more moderate speed and a shorter time will help you avoid the stiffness that comes with returning to exercise. So, whatever your usual training is, try to make the first few days much more gentle and relaxed than what you are used to.

Set realistic goals

You have to be aware that if you have not trained for several days or even weeks you are not going to maintain the same physical shape. You can’t come in on the first day and ride for two hours with the same power you had before the break.

Therefore, try to set goals that you can meet on the first few days. Set yourself demanding and motivating challenges, but ones that you can achieve and that will help you progress. This way you will be more motivated and you will progress faster until you recover, or even improve, the physical form you had.

Don’t overtrain

The desire to make up for lost time can play a dirty trick on you. Training for too long and not respecting rest periods is a very common mistake that can sometimes lead to injury or muscle pain.

Be patient. Try to train in moderation: resting and recovering 100%. You should always keep this advice in mind. A good rest and a correct recovery is essential to achieve maximum sports performance.

Take care of your diet and make sure it is balanced

During the vacations it is normal to neglect your diet and, consequently, gain some weight. But don’t let this discourage you, get back on the smart trainer and combine sports practice with a good diet.

A balanced diet includes fish, vegetables, meat, legumes and drinks such as water, fruit shakes or isotonic drinks. In this way it will be easier for you to get in shape and you will perform at a better level.

The supply of the necessary nutrients and the activation of the body is enough for you to recover your physical condition soon. Enjoy cycling and cycling routes all over the world while improving your performance.

Conclusions

Returning to training means resuming exercise gradually and calmly without pushing yourself more than you should. You must be patient and not try to recover the routine in two days, as it will only lead to injuries or muscle aches.

The combination of sports practice and healthy diet is the key to maintain the physical performance before the vacation period. Don’t be discouraged because you have lost endurance, get on the smart trainer and give those legs a workout!

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

Who hasn’t thought about doing the Camino de Santiago? BKOOL makes it easier than ever by including up to 26 stages of this route so that you can also do it on your smart trainer.

Which stages of the Camino de Santiago can I do?

BKOOL has 26 stages of this mythical route so that you can enjoy it from home and on the smart trainer. These routes, with 3D, 2D and even video format, will be very entertaining and motivating to get to the cathedral of Santiago itself!

Stage 1: From Orreaga/Roncesvalles to Esteribar

This first stage is based on the 30.3 kilometres route that links the village of Orreaga and Esteribar. The ascent of the route is slight, with only 468.6 metres of gradient. It is a first contact stage that lasts around 43 minutes and can be enjoyed in 3D format.

Stage 2: From Esteribar to Basongaiz

With a lower difficulty, but a similar distance (30.2 kilometres), the route from Estibar to almost Basongaiz, passing through Pamplona, is the second stage of the Way of St. James. For 51 minutes you can enjoy this stage in 3D.

Stage 3: From Basongaiz to Estella-Lizarra

Still in Navarre, this third stage is 30.4 kilometres long and takes an estimated time of 52 minutes. Starting a little before the village of Basongaiz, this route takes us gradually towards the border with La Rioja.

Stage 4: From Estella-Lizarra to Torres del Río

Continuing in Navarre, this 29.8 kilometres route can be covered in 56 minutes. This stage continues the previous route finished in Estella-Lizarra, reaching an intermediate point between the villages of Torres del Rio and Viana.

Stage 5: From Torres del Río to Navarrete

This route starts at an intermediate point between Torres del Rio and Viana. It is a total of 30.2 kilometres, estimated in a time of 53 minutes, passing through the city of Logroño. With only 265.2 metres of ascent and a 3D version, this route crosses the border between the two communities.

Stage 6: From Navarrete to Hervias

In La Rioja, this 30.1 kilometres route can be completed in one hour, without any difficulty, as the ascent is 395.1 metres. Passing through the villages of Tricio, Najer and Hormilla, this stage starts in Navarrete and finishes almost at Hervias.

Stage 7: From Hervias to Belorado

Continuing from the same point where the previous stage ended, this new one has another 30.2 kilometres, although the estimated time is reduced to 55 minutes due to its greater ease. It can be enjoyed in 3D format, this continuation of the Way of St. James ends in the province of Burgos.

Stage 8: From Belorado to Ibeas de Juarras

The eighth stage takes place entirely in the province of Burgos, starting in Belorado and ending in Ibeas de Juarras. 30.3 kilometres that are covered in almost 50 minutes and with an ascent of 408.3 metres. More than 480 people have already ridden this route.

Stage 9: From Ibeas de Juarras to Las Quintanillas

This is a great route, starting in Ibeas de Juarras and finishing in Las Quintanillas, passing through the city of Burgos. A very entertaining route of 30.3 kilometres that can be done in 50 minutes. The difficulty is very low, as it is only 110 metres of ascent.

Stage 10: From Las Quintanillas to Padilla de Abajo

This is the last complete stage in Burgos. From Las Quintanillas to Padilla de Abajo you cover a total of 30.6 kilometres in about 50 minutes. Very easy to do, with only 166.4 metres of ascent, another province covered!

Stage 11: From Padilla de Abajo to Villaherreros

Starting in Burgos and finishing in Palencia. From the village of Padilla de Abajo to Villaherreros, this new stage of the Camino de Santiago is reduced to 29.4 kilometres. In about 50 minutes you can complete this eleventh stage that brings you closer and closer to Galicia.

Stage 12: From Villaherreros to Calzadilla de la Cueza

At an intermediate point between Villaherreros and San Mamés de Campos, you have the start of this 30 kilometres route that reaches Calzadilla de la Cueza. In less than 44 minutes you can cover the entire section in the province of Palencia.

Stage 13: From Calzadilla de la Cueza to Bercianos del Real Camino

Returning to the route left behind, the route starts from Calzadilla de la Cueza and almost reaches the village of Bercianos del Real Camino. In these 30.8 kilometres you pass through the villages of Ledigo, Terradillos de los Temi Larios, Moratinos, Sahagún and Calzada del Coto. It is almost 48 minutes with 177.7 metres of ascent.

Stage 14: From Bercianos del Real Camino to Mansilla de las Mulas

This stage crosses the border with Leon and finishes in the village of Mansilla de las Mulas. A route of 29.7 kilometres with an estimated time of one hour and 11 minutes. Arriving in the province bordering Galicia, you can enjoy this stage in 3D.

Stage 15: From Mansilla de las Mulas to Robledo de la Valdoncina

A stage of 31 kilometres passing through the city of Leon. For about an hour you pass through villages such as Villamoros de Mansilla, Villaturiel, Arcahueja, Valdelafuente, Puente del Castro, La Virgen del Camino and Valverde de la Virgen.

Stage 16: From Robledo de la Valdoncina to Astorga

A total of 29.5 kilometres through different villages in Leon, such as Urbanización Camino de Santiago and Villadangos del Páramo. It ends in Astorga, which you can reach in almost 48 minutes.

Stage 17: From Astorga to Foncebadon

This is a 30 kilometres stage through the province of Leon that can be completed in approximately one hour and 15 minutes. Its journey time is longer due to the number of metres of ascent: 655.9. The route passes through Santa Catalina de Somoza and Santa Colomba de Somoza.

Stage 18: From Foncebadon to Ponferrada

This route starts a little before the village of Foncebadon, reaching Ponferrada and bringing you closer to Galicia. It is one of the most typical routes of the Way of St. James. Keeping the distance of 30 kilometres, it can be done in one hour and five minutes. It is an easy route with only 311.3 metres of ascent.

Stage 19: From Ponferrada to Trabadelo

Still in Leon, the route starts in Ponferrada and ends in Trabadelo. It is a route of 30.2 kilometres, which can be completed in 53 minutes. Being very entertaining and easy to do, it will make you enjoy yourself on the Smart trainer, while you get your legs ready.

Stage 20: From Trabadelo to Hospital

Already in Galicia! This route starts in Trabadelo and ends in Hospital, a village in the province of Lugo. There are 29.9 kilometres to cover in one hour and 15 minutes. The longer time is due to the 865.2 metres of ascent.

Stage 21: From Hospital to Castroncan

In Galicia, from Hospital to the Castroncán area, this 30-kilometre route has a 3D version. It is an easy route with only 348.9 metres of ascent that takes 46 minutes to complete and has already been tried by more than 680 users.

Stage 22: From Castroncan to Seoane

Another stage towards the Cathedral of Santiago. There are 30.2 kilometres in which, during 58 minutes, the route goes through the villages of Fontao, Sarria, Cimadevila (Vilaragunte), Paradela, Castro, Igón and A Reguenga. With 419.7 metres of ascent, this new route is very entertaining.

Stage 23: From Seoane to San Pedro

From Seoane to San Pedro, this 30-kilometre route takes one hour and four minutes. It passes through the villages of Portomarín, Toxibó, Cabanas Do Monte, Gonzar, Castromaior, Ventas de Narón, Os Lameiros, Ligonde, Airexe, Reboredo, Lestedo, A Brea, As Lamelas, O Rosario and Palas de Rei. It is a section that can be seen in 3D and that leads little by little towards the capital of A Coruña.

Stage 24: From San Pedro to Penedos

Exactly 30 kilometres of route between San Pedro and Penedos, which means that the route ends in the province of A Coruña. In almost 59 minutes you will climb an ascent of 430.9 metres. Try it and try to overcome the points that more than 460 have done.

Stage 25: From Penedos to Xan Xordo

Penultimate stage of the Way of St. James. Another 30.3 kilometres with 333.8 metres of ascent that can be covered in one hour and 13 minutes. It maintains a minimum difficulty so you can train without suffering.

Stage 26: From Xan Xonxo to Santiago de Compostela

The last route, very short and easy. In 8.6 kilometres and only 35 minutes you can walk this last stage of the Camino de Santiago that ends in the Cathedral itself. A simple, but fun route with which you will finish this typical route.

You no longer have any excuse not to do the Camino de Santiago. In BKOOL you have from the first to the last stage you need to travel north towards Galicia. Enjoy and have fun with them!

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

One of the most recurrent debates in the world of cycling is whether or not to train by power. The use of power meters is becoming ever more frequent, as watts have become a big part of the planning of cycling sessions, but what if I train without looking at the watts? Let’s take a look at this question.

Training without looking at the watts

If you decide to train without looking at power, you will be training classically, by heart rate. This method seems to be losing ground in the cycling world, however, there are still many electronic devices that monitor heart rate.

Advantages and disadvantages of classic training

What are the advantages and disadvantages of heart rate training? Here they are:

Advantages

Accessibility

The main advantage of heart rate training is the greater accessibility of the devices. A power meter is around 300-400 euros, while a heart rate monitor or smart watch is much cheaper. The price is much lower.

Fatigue monitoring

With a heart rate monitor it is much easier to detect excessive fatigue or overtraining. If your heart rate is not close to your maximum heart rate, you need to rest.

Disadvantages

Influence of external factors

Conditions such as lack of sleep, high or cold temperatures, illness, etc. influence the value given by the pulse rate. It is therefore not a 100% reliable indicator.

Less control of effort

Training by heart rate makes it difficult to manage your effort. It is difficult to perform a series at a constant pace. Usually, seconds of work are lost because the pulse rate takes time to rise and fall.

Why do we now train by watts?

Until now, heart rate was the basic reference for measuring effort on the bike. However, power has become more accurate and allows you to precisely regulate your efforts in order to fine-tune and thus achieve your goals. The advantages of training by watts are as follows:

–No external or internal influences

Power is nothing more than the work you do based on the force you offer to the pedals and cadence, therefore, it is not conditioned by external factors. In the same way, it is not affected by internal situations such as dehydration, lack of training, tiredness, etc. as is the case with heart rate.

–Better effort management

Training by power helps you manage your effort, which means you can be at maximum performance without having to pay for it later. Setting the intensity which you can ride at without being too tired afterwards is an advantage for many athletes, especially triathletes.

-Personalised training

Having power as a benchmark provides a variety of objective data that allows you to know your fitness level. This is an advantage when programming sessions in the BKOOL simulator, as you can design your training based on this information. The exercise will now be personalised.

How to train by watts?

Starting to train by power is not such a simple task. The transition from a classic training by heart rate or a session by power implies a certain calmness to avoid risks of injury and an excessive alteration in the sports plan.

The first thing to do is a strength test, a watts test, why?

– To make sure that we are in optimum physical condition.

– To define our training zones.

Watt test

With the watts test we will know our aerobic and anaerobic thresholds and the different power intervals according to which we can train the different physical capacities (power, resistance, speed, etc.).

In other words, with this type of test we calculate our FTP (Functional Threshold Power). The most widespread test is the 20-minute test, consisting of intervals of: maximum effort – recovery – maximum sustained effort – moderate exercise.

These intervals are used to obtain an average watts that must be multiplied by a correction factor of 0.95 to give the watts threshold value. Another valid test is the Ramp Test, which we have already discussed.

Conclusion

Either method is not mutually exclusive. You can try both techniques and choose the one that best suits your goals. If you want to train more accurately to maximise your performance, watts training would be the most suitable. But, if you want to monitor your training at a lower cost and with a traditional method, a heart rate monitor will be your ally.

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Recovering from an injury requires patience and time. In this situation, it is essential to resume sport progressively, getting back to habits gradually and without rushing. When dealing with such a recovery, the smart trainer and its customised training designs are the best companion, but how much smart trainer should I incorporate at this stage? Let’s take a look at it now.

First phase after injury

An injury, however slight, requires a recovery period to return to the sporting level previously maintained without running the risk of relapse. This return must be done carefully and calmly, being aware that an acceleration in training can set us back.

For the first few days, it is advisable to do basic exercises that are not too demanding on the muscles. For example, stretching, walking or even swimming are a good alternative.

Injury control, back on the smart trainer

After this initial contact, the duration of which will depend on the severity of your injury, you can get back on the smart trainer to continue your recovery. In this recovery phase, indoor cycling is the best alternative.

When recovering from an injury, the physical benefits of smart trainer are many: improving the cardiovascular rhythm, burning calories in less time and adaptating the muscles to more intense training.

The return to smart trainer, as we have already pointed out, involves a gradual return to a much slower and more controlled pace. It is important to point this out once again, as otherwise you may suffer a muscle strain or soreness.

How much time should be spent on the smart trainer when recovering from injury?

So, when recovering from injury, how long is it advisable to train on the smart trainer? If it is usually advisable to train for around an hour and a half -15 minutes rest-, the most appropriate thing to do in this situation is to reduce the duration to 30-45 minutes on the smart trainer, depending on how you feel.

The time depends mainly on your physical condition. The condition of your muscles, fatigue and post-workout recovery will guide you in this phase. However, if after half an hour of exercise you start to feel too tired or sore, don’t push yourself and stop. Forcing yourself to continue will only delay your recovery.

It is also essential to manage your breaks correctly. If this is important in a regular session, it is even more so after an injury. This is why the 15 minutes of rest can even be increased if necessary.

What level of intensity is recommended on the smart trainer?

In addition to the duration of the workout, intensity is another key factor in the recovery session.

Experts recommend knowing your own limit when cycling on the smart trainer. This advice should always be followed both in the design of training sessions aimed at improvement and progress, and in recovery sessions after an injury.

It is therefore essential to know how far we can go in the exercise without running the risk of re-injury. To do this, when returning to the smart trainer, it is common to reduce the intensity of the exercise. It is not necessary to reduce it too much, because then you will not achieve the results you want.

So, what level of intensity do I train at on the smart trainer? Design a session with the necessary resistance to exert force on the pedal, but without experiencing pain during the exercise.

You can programme intervals of increasing and decreasing intensity to test your progress. Alternate the intensities and you will find out how you are doing on the smart trainer. It is advisable to always start with a gentle warm-up – low intensity – and then continue with higher resistance. When your body asks for it, reduce the intensity again.

There is no specific intensity, it depends on the physical condition of each individual. However, the recommendation is to start lightly and then gradually increase the effort. Initially, introduce short peaks of intensity and then, as you get better, lengthen them.

Conclusions

Recovering from injury takes time and dedication. Progressing gradually and at a slow pace, oddly enough, will make you improve faster. Listening to your body and not forcing it is essential to avoid moving backwards or even making the situation worse.

Designing an injury recovery workout can be difficult, which is why at BKOOL you can count on advice and routines based on your fitness level. Get back on the smart trainer safely without worrying about taking risks.

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