English – Page 22 – BKOOL Magazine

Strength tests are essential to understanding your cycling performance’s progress. Performing this test on the smart trainer provides very reliable data since no external factors influence the result. That is why today we are going to talk about the Ramp Test, one of the most popular tests on the smart trainer.

Why do you have to do a strength test?

Before explaining the Ramp Test, it is worth mentioning the importance of performing watts tests, as they allow us to know our FTP – Functional Threshold Power. This value is essential for effective training.

A well-defined FTP offers the possibility of establishing training sessions that are truly adapted to the cyclists’ characteristics, thus being more useful for improving performance.

What is the Ramp Test?

Performing a strength test on the smart trainer consists of doing a hard and demanding workout for about 20 minutes during which the intensity of the exercise is measured. The result of this test will dictate the cyclist’s evolution on the smart trainer.

In this case, the Ramp Test consists of a test in which the cyclist progressively increases the number of watts in intervals of between one and three minutes. The cyclist starts with a base wattage, increasing the intensity by 6 to 8% at each interval.

This test does not have a set time. The test ends when the limit is reached and the exercise cannot be continued.

How is FTP calculated with this method? By calculating 75% of your highest power reached in the intervals during the test. This will give a very accurate value.

Aspects to consider in the Ramp Test

It is important to note that before starting this test it is necessary to warm up for ten to fifteen minutes to avoid muscle pain or injury, especially in the legs.

As we have pointed out, the test ends when the limit is reached. However, one of the most common mistakes people make is to try to continue with the test even though there is hardly any strength left. This is counterproductive as it causes you to end up doing the exercise badly, ending up much more fatigued.

The Ramp Test can be performed on a regular basis to achieve an even more accurate result. With this test, we mainly improve our physical condition and our performance on the smart trainer.

Advantages of the Ramp Test

The main advantages of the Ramp Test are:

– It requires less time than traditional tests to perform.

– The pace factor does not influence its development.

– It is very accurate as it can be performed continuously.

The Coggan Test, an alternative to the Ramp Test

Although the Ramp Test is currently one of the most widely used for strength training on the smart trainer, there is another variant that is also very effective.

The Coggan Test is another good alternative that can be performed in twenty minutes – it is a shorter version – but only works depending on the type of competition we are going to perform.

This is done by performing a previous protocol of several ascents and descents to then perform the twenty minutes of the test at the maximum possible performance. In order to carry out this test, you have to divide the test into a warm-up and a main part.

The main part of the test is composed of five minutes of maximum effort, five minutes of recovery, fifteen minutes of maximum sustained effort, and five more moderate final minutes.

Through these times you will obtain an average watt to be multiplied by a correction factor of 0.95 to give the watts threshold value.

Conclusions

The Ramp Test has become very popular among cyclists in recent years due to its accuracy. Performing this test in BKOOL is simple, as you can design it in the workouts. You will then know your FTP and will be able to set up training sessions adapted to your cycling performance.

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

High temperatures are undoubtedly one of the drawbacks when performing any type of sporting activity in summer, including those we do at home.

However, preparing for your training session correctly can help you deal with these summer conditions. That’s why today we’re going to give you some tips to get the most out of your training session on the smart trainer, without worrying about high temperatures.

Five tips for dealing with high temperatures on the smart trainer

1. Choose a cool and pleasant place in the house

Try to place your smart trainer in an area of the house that stays cool throughout the day. Choose the room where you will hardly feel the intense heat outside.

If, for example, your house has a cellar or basement, this is an ideal place to place your smart trainer and do sport. These areas of the house stay cool all year round, as they hardly get any sun.

In general, the living room is another area that withstands high temperatures quite well. This is because it is usually the largest room in the house and takes much longer to heat up than the rest of the house.

If you have a terrace, even a small one, you have the option of training there with your smart trainer as long as you do it in the less hot hours of the day. Ideally, you should do it either in the early morning or late afternoon.

2. Hydrate constantly

Hydration is a basic aspect when doing sports, regardless of the time of year. However, during summer this requires even more attention. It is important to keep yourself hydrated on a regular basis.

At BKOOL, we have talked on more than one occasion about the importance of hydration and the different types of drinks that we can have before, during and after training.

It is important that you should not only drink when you are thirsty. Ideally, you should drink a good sip of water every 15-20 minutes and drink between 500-750 ml in each session.

You can combine different drinks such as water or isotonic drinks, as well as having a fruit or vegetable smoothie after training.

3. Reduce the intensity of your workouts

High temperatures cause the body to tire earlier than normal, resulting in symptoms of fatigue and lack of oxygen. For this reason, it is recommended that under these conditions you reduce the intensity of your workout or the time it lasts.

Lowering the pace of training will allow you to finish the session without being excessively tired, being able to perform throughout the week at 100%.

4. Use a fan or air conditioner

If you have one of these devices, use it. They will help to keep your room cool over a longer period of time and you will not feel the heat during exercise.

However, do not blow the air too hard, as most colds that appear in summer are due to the excessive intensity with which air conditioners and fans are set.

5. Choose your sportswear wisely

It is important to choose carefully the clothes that you will wear whilst training. The purpose of sports jerseys and cycling overalls, among others, is to absorb sweat.

This type of clothing is made of hydrophobic fabrics which keep moisture away from the skin.

Therefore, try not to wear just any cotton T-shirt, as these are not prepared for sweat absorption, and not only will you feel hotter, but your skin will become irritated.

Conclusions

Plan your weekly training routine according to the temperatures which are forecast, taking into account the heat you will have to face. Follow these tips and stay hydrated both on and off the smart trainer and get on with your BKOOL training without the high temperatures being a major inconvenience!

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

Turning fifty is often associated with a reduction in physical performance in sport, but is this always the case? The passage of time can manifest itself in different ways, including in physical fitness, but can I enjoy indoor cycling past the age of fifty? Of course you can.

It is true that once you reach a certain age you don’t do sport in the same way, as there are more physical limitations. However, sporting performance also depends to a large extent on mentality. Those who have a more youthful personality and try to keep pushing themselves to the maximum, continue to get high quality workouts without age being an obstacle.

Perhaps you have wondered if after fifty you can continue to enjoy indoor cycling and the activities offered by BKOOL. This depends mainly on your mentality and your capacity for sporting demand. It’s inevitable to get older, but that doesn’t mean you have to give up sport and the desire to excel.

The way you age dictates your athletic performance

It is very common to hear comments such as “forcing so much is surely not good”, “at my age so much intensity is no longer good” and a long etcetera. However, these phrases are more of an excuse than a reality.

The factor that indicates how much sport we can do is not our age, but the way we age. It is true that turning fifty means starting to have certain limitations, but it all depends on how we are aging.

It is not the same to reach fifty years of age being overweight or having cardiovascular problems as it is to reach fifty years of age without having any health problems. Health, lifestyle, diet and sporting experience determine the way we age and, therefore, are the keys that determine sporting performance.

How to plan your training?

As we age, it is common to lose aerobic capacity. Therefore, this is an aspect that must be emphasized in training.

It is advisable to perform high-intensity training, but without overdoing it. The appropriate thing to do is to adjust the loads and reduce the time of the intervals, always as much as possible adapted to our aerobic capacity.

For this work, an example of training is HIIT (High Intensity Training), as it is designed to work aerobic capacity and oxygen consumption. However, it is not an exercise to be performed constantly. The demand is high, so it should not be performed more than twice a week.

However, it is possible to perform an extensive training, an average of two hours, performed at intensities close to 60% of VO2Max. This type of exercise is essential for developing endurance in cycling.

In the case of the anaerobic threshold, it is best to push yourself less. It is advisable to work with short intervals of about ten minutes, reducing the number of repetitions and lowering the intensity.

Loss of muscle mass after fifty years of age

In the same way that aerobic capacity begins to be lost, muscle mass is also reduced. In cyclists over 50 years of age it is essential to include strength training in the routine. This will minimize muscle loss.

This training can consist of more specific exercises for cycling such as squats, presses or those that work the extensor muscles of the lower body.

The frequency of strength training can be two days a week for six to eight weeks with medium and high loads. In the following months, training with fewer sets and medium loads can be performed.

Conclusions

Enjoying indoor cycling past the age of fifty is a reality for many athletes who have not given up their hobby. The factor that determines physical performance is how you age, rather than your age, so don’t give up your training on the smart trainer.

The key is to train your aerobic capacity and include a strength routine to minimize muscle loss. Continuing to play sports helps you age even better, healthier and slower.

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

Cycling is an excellent way to do sport, train and disconnect. If you add that while exercising you can enjoy a unique landscape, the excitement increases. That’s why today we are going to tell you about the routes thatBKOOL offers you in France and that you can’t miss.

We have already talked about amazing routes in Colombia and the United Kingdom. Now it’s time to show you seven routes that you probably don’t know about France.

7 cycling routes in France

1. Criterium du Dauphine 2019 S4

This is a route that is located in the French Alps in the French province of Dayphiné. It hosts the cycling stage race named after the locality. This was inaugurated in 1947 by Georges Cazeneuve and in 2021 celebrates its 73rd edition.

It is a route that has a distance of 25.9 kilometers that can be covered in approximately 50 minutes. Although it can be done by amateur cyclists, it is a route that requires some cycling experience and a good previous training.

Criterium du Dauphine — Click on the image to access the route in BKOOL

2. Descent Col du Galibier

Cold du Galibier is a mountain pass located in the south of France, being the highest point of the Tour de France. For this reason, it is known in the cycling world as the top of the Tour de France. The Galibier connects Saint-Michel-de-Maurienne and Briançon via the Col du Télégraphe and the Col du Lautaret.

This route, with a distance of 18.1 kilometers, can be covered in 21:44 minutes. It is an easy route with 0.7 meters of ascent.

Col du Galibier — Click on the image to access the route in BKOOL

3. Nevers

This is a simple route, for beginners, which has a distance of 5 kilometers with a slight ascent of 30 meters and can be covered in twelve minutes. It is located in the French city of Nevers, which belongs to the Burgundy-Franche-Comté region and you can enjoy the famous Pont de Loire while cycling.

4. Col de Montgenevre

It is a mountain pass like the Col du Galibier. It is located in the French Alps, between the Cerces massif and the Queyras massif. Its name comes from the village where it is situated, Montgenèvre.

It has a distance of 11.6 kilometers that can be covered in approximately twenty minutes. Its ascent is 604,2 meters and is a route that despite its short distance is of great difficulty, although yes, the views of this route are really spectacular.

france — Click on the image to access the route in BKOOL

5. Alpe D’Huez

It is a mountain in the Alps located at an altitude of 1850 meters characterized by its enormous slopes and gradients. Alpe D’Huez is part of the most decisive mountain passes of La Grande Bouclé along with the Tourmalet, Mont Ventoux and the Col du Galibier.

The Alpe D’Huez route has a distance of 12.3 kilometers and takes about half an hour to complete the entire route. While it has some truly spectacular views, the downside of walking it in situ is the low temperatures for much of the year.

6. Porto Ride

It is a route that is located in the south of France in the beach town of Porto. It has a beach and spectacular views of the mountains and cliffs that surround it. This route is not a very complex, since it has an ascent of 370 meters, a distance of 16 kilometers and a route that can be completed in about 25 minutes.

7. Mauzun Billom

The route of Mauzum Billom is located in the Auvergne region. This is a very small village of only 5000 inhabitants, located in the south of the country.

Despite being a small place, it has this route of 19 kilometers that takes about 35 minutes. It has an ascent of 201.1 meters. It is a circuit especially recommended for less experienced cyclists, since it is not very complex to ride.

These are the 7 routes in France that you can’t miss on BKOOL. Enjoy cycling while being amazed by the French landscapes.

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

If there is one thing that characterises BKOOL, it is its wide range of routes all over the world. We have already shown you some of the best routes in Colombia and the United Kingdom, where you can enjoy video and 3D vision, however, today we are going to talk specifically about climbs, and nothing less than in the Pyrenees!

7 climbs in the Pyrenees by BKOOL

1. Col d’Aspin

This route is rated with a difficulty of 3/5, as it has an ascent of 769.5 metres. Its distance is 12.1 kilometres that can be covered in an average time of 32:37 minutes. During this climb, which has an average gradientof 6.36%, you can enjoy the scenery, as it has video and 3D vision. Thesunshinebrings this route to life through the Pyrenees.

2. Col du Tourmalet

A route to sweat and enjoy. The distance of Col du Tourmalet is 17.2 kilometres in which you climb a total of 1.2 kilometres. The time estimate is higher than the previous one -its difficulty too- being 43:23 minutes. Throughout this route an average gradient of 7.23% is maintained. With video option, you can see the sunny route rolling between mountains.

3. Port de la Bonaigua

This is longer than the Tourmalet, with 17.6 kilometres of distance, but with a lower ascent: 617.2 metres. Therefore, the approximate time drops to 31:54 minutes. The average gradient is 5.84%. With 3D animation and real-time video in which you can enjoy the snow-capped mountains in the background, this is a very good option.

Pirineos — Click on the image to access the route in BKOOL

4. Pla de Beret

Pla de Beret is a slightly longer route with 21.7 kilometres. Its ascent is 888.1 metres and can be done in 42:49 minutes. Its difficulty remains, like all the previous ones, at 3/5, since its average gradient is 4.85%. During its passage through the beautiful municipality of Naut Aran, the route maintains a long zigzag very entertaining.

5. Portalet

Portalet is the longest climb we are going to show you, with 29.3 kilometres of distance. Its climb is 1.2 kilometres, so the estimated time increases to 57:26 minutes. The average gradient is 4.73%. It is a long route in which you can enjoy nature, since it runs along the Lac de Fabrèges.

6. Somport

This route starts in the municipality of Castiello de Jaca and ends in Candanchú. The distance between both towns is 21.8 kilometres, in which 773.6 metres are climbed. This is the fastest route so far, with an approximate time of 30 minutes. Maintaining almost the same route as the train tracks, Somport passes through Aratorés, Villanúa and Canfranc.

7. Port de Bales

This route through the Port de Bales passes through the municipalities of Mauléon-Barousse and Ferrère and is characterised by its mostly mountainous route – always on tarmac roads. The distance is 19.4 kilometres and the ascent is 1.1 kilometres. The estimated time is around 48 minutes on a route with an average gradient of 5.62%.

These are the 7 main climbs in the Pyrenees available on BKOOL. Enjoy and train with them, disconnecting from everyday life along its roads. Cycling must always be linked to contact with nature, that’s why at BKOOL we work to bring these landscapes to indoor cycling.

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

Training planning has to be divided into three structural levels: macrocycles, mesocycles and microcycles.

Each of these levels has a certain duration, objectives and specific work with which you are going to achieve a better state of form, as well as having a good training methodology.

What are macrocycles?

The macrocycles are the general training organisation plan. It can be divided into different periods: annual, biannual or Olympic.

Normally, it is used by non-professional athletes of different disciplines, as it is very useful for those who are just starting their training.

This does not mean that professional athletes do not use this structural level in their routines, but it is not the most common.

The macrocycles are the most complete of the three levels and is made up of three periods: preparatory, competitive and transition.

Preparatory period

In the preparatory period the main objective is to develop and acquire sporting fitness, a key aspect if we want to compete at a good level. This period is divided into two stages: the general preparation stage and the special preparation stage.

In general preparation, the level of intensity is low while the volume of work is high. This is intended to create a base for subsequent higher intensity work.

In the special preparation stage, the aerobic base is developed. In the same way, the special physical capacities of the sport also begin to improve and the intensity of the exercises is increased.

Competitive period

In this period the objective is to maintain the physical fitness that we have managed to achieve during the preparatory period.

Transition period

This is a period that is applied with the aim of avoiding the conversion of the cumulative effect of training into overtraining. In this way we will ensure training sessions are kept at a level at which overexertion and demands too high to the athlete’s possibilities are not posed.

During this period the previously acquired physical fitness is temporarily lost, but this does not mean that it is based on standing still during the training process.

The objective is not to overexert ourselves when there is little time left for a competition. In this way we will avoid possible injuries, becoming too tired or experiencing muscular problems.

What is a mesocycle?

A mesocycle is a period made up of microcycles. It is a block of specific training that is part of a larger macrocycle.

Depending on the objectives we set ourselves and want to achieve, we will have to apply a certain number of microcycles to be met. Normally, a mesocycle has at least two microcycles.

The two fundamental types of mesocycles that we are going to find are the fundamental and the typical ones.

Fundamental mesocycles

The fundamental mesocycles are divided into four different types: basic, developmental, stabilisation and competitive mesocycles.

The basic mesocycle allows the increase of the functional possibilities of the organism in athletes. This is the primary mesocycle for the preparation of professional athletes.

The development mesocycle is also quite important, since athletes will have a higher level of work capacity. In this period, the training loads are increased, mainly those of volume.

In the stabilisation period, on the other hand, the training load decreases, although its components are not reduced. Thanks to this, there is a fixation in the chronic restructuring of the athlete’s organism.

As far as the competitive ones are concerned, these constitute the fundamental average cycles that exist during a competition.

What is a microcycle?

A microcycle is a small training organisation structure. It lasts about a week and is divided into three fundamental groups; basic, shock and recovery microcycles.

Basic microcycles are characterised by increased loads. They have the main objective of increasing the volume and limiting the level of intensity in the training units.

With shock microcycles the usual training routine is broken. This period forces our body and organism to adapt to both high volumes of load and intensity.

Finally, as for the recovery microcycles, as their name suggests, they are used after having used very intense microcycles, with the aim of giving our body a good period of recovery and rest. It is almost always used after having performed shock microcycles.

Once you have seen the different ways to structure your workouts and taking into account your physical capabilities, apply these methods to your different routines in BKOOL. This simulator has its own workout design in which you can organise these training blocks. This will help you to achieve a very complete training structuring, where you will work in different ways and with a good planning criteria.

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

The general manager and sports director of the Kern Pharma Team, recently promoted to the UCI ProTeam category, tells us how the team members use the indoor cycling platform to train

We spoke with the leader of one of the most exciting and promising projects in Spanish cycling recently. The Kern Pharma Team has just released its UCI Pro Tour category with participations in races such as the Volta a Catalunya and the Vuelta al País Vasco, in which it has starred great performances. With additions such as Igor Arrieta and Iván Cobo, Spanish champions in the U23 category, Kern Pharma continues to strengthen its commitment to young talent in a season in which they are proving that their future has no limits.

Throughout its journey, the Galibier Sports Association has seen 60 of its pupils reach professionalism. Among them are:

Joseba Beloki, three-time podium finisher in the Tour de France.
Isidro Nozal, 2nd in the 2003 Tour of Spain.
Andrey Amador, twice 4th in the Giro d’Italia and one of the best domestiques in the world.
Marc Soler, winner of Paris-Nice 2017 and a stage of La Vuelta 20.
Oscar RodrIguez, author of the thrilling stage in La Camperona during the 2018 Vuelta a España.
Richard Carapaz, champion of the 2019 Giro d’Italia and protagonist of La Vuelta 20.

Kern Pharma Team, through its Manager and Sports Director, who also was a professional cyclist between 2006 and 2014, Juanjo Oroz, has answered the questions that we had for them from BKOOL.

What does it mean for Kern Pharma Team to have the support of BKOOL, both in terms of the brand and the cyclists on the team?

In terms of sports, BKOOL provides us with new technology and a new training system. However, its value as a link between the Kern Pharma Team and cycling fans is also very important for us.

Of all the members of the team, who enjoys smart trainer sessions the most?

Among the cyclists, Ibon Ruiz is the biggest fan. The other riders also use it, especially in winter. However, in our case the use of BKOOL is not exclusive to the riders, but the members of staff themselves are regular users of this application. For all team members, BKOOL is a different and entertaining way of doing sport: practically a video game!

Do you incorporate specific smart trainer sessions into your training schedule, or is it used more for warm-ups and cool-down laps?

On very cold days or in bad weather, getting back on the smart trainer is a very good habit that we try to inspire in our riders. The smart trainer and BKOOL are also the first contact with the bike after an injury, to regain the feeling of pedaling. And, of course, we often use the smart trainer for specific warm-ups before a race.

Are there any routes within the simulator that you do on a recurring basis?

There is a lot of variety and I wouldn’t dare to specify one. I would say that we really enjoy the outings shared with amateurs. This year, for example, we held a session on the route of the CRI of the Volta a Catalunya in Banyoles, and another on the final kilometres of a Trophy of the Challenge of Mallorca. In both we gathered several hundred people and it was a great experience.

Talking about current events, what calendar do you have ahead of you, and in what events are you especially interested?

In July we are taking a short break to prepare thoroughly for the second part of the season. We want to do very well in the Spanish calendar: races like Ordizia, Castilla y Leon, San Sebastian, Getxo, Burgos etc. are important for us. Also the Volta a Portugal, which is a rite of passage for the big tours. In September we will also compete in several stage races that we want to make the most of, because the growth of the team is very good and every race is an opportunity to prove it.

Will we see you in October in the virtual Giro d’Italia?

We will be there. For us it will be a real pleasure to participate in this event.

Juanjo Oroz, Sport Director of the renowned Kern Pharma Team, says goodbye, assuring that they will participate in the Virtual Giro d’Italia that will take place in October. In this competition you will be able to ride with your friends and measure yourself against the greatest people from the world of cycling.

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

The time of the greatest physical preparation arrives and a doubt arises, should I have the same weight at the beginning of the season as in the middle of it? Today we are going to tell you the keys to get the most out of your season, solving this question.

When we talk about weight in cycling we probably won’t say anything that nobody knows. Weight often has a significant impact on our overall performance. Less weight usually equals more speed, however, there are always limits.

Staying leaner means being faster, yes, but as long as we are able to maintain the necessary energy output. If weight loss is going to mean a loss of energy, then it is not adequate.

So, what do I do if I want to lose weight, but not energy? It is advisable to lose it either before or after the competition season.

What is certainly not advisable is to face a weight loss strategy during the competitive period because we will not get any benefit, on the contrary, our athletic performance will be impaired.

Phases of physical preparation for the season

To prepare physically for competitions it is advisable to follow four phases. Throughout this process you can count on the help of BKOOL, as it has exercises adapted to each phase in which you find yourself.

Phase 1: Regulation

In this first phase, which can last from 4 to 12 weeks, the main objective is to reduce body fat levels to a minimum.

Maintaining a relatively low fat percentage throughout the year is a great advantage in many aspects, since in the growth phase we will feel more energetic, active and, above all, healthy.

In the same way, at a nutritional level the body is more efficient in absorbing nutrients, improves its insulin sensitivity and avoids reaching a state of digestive saturation.

Phase 2: Increasing muscle mass

The second part aims to increase the weight in terms of muscle mass. The ideal is to maintain a relatively controlled and efficient weight, since it is useless to increase it if most of it is fat and water.

It is important to keep in mind that this increase depends on the genetics of each athlete and the established nutrition and training program. These factors, which act individually, can limit the objective.

This phase does not have an exact duration, but we could be talking about a process of 20 to 24 weeks.

Phase 3: Pre-season

This is a more committed phase in which you begin to adapt your diet and training more strictly. It is the period in which you have to lose weight to go to the competitions in the best possible physical condition, therefore, it is the time of fat loss.

The pre-season lasts between 12-16 weeks, depending on the conditions -genetics and established program- of the athlete.

Phase 4: Post-season

Yes, we know that it can be the great forgotten, but this phase is essential to restart strongly in the next season. This period is based on physical and mental recovery. It is a well-deserved rest while we intelligently adjust the whole organism for phase 1, in which we would start again.

After months of strict and restrictive diet and intense training, it is important to efficiently adapt our parameters to a recovery period. At this time, physical fitness is maintained while health improves. This phase can last between 8 and 12 weeks.

The watt/kilo ratio

For cyclists, the power/weight ratio is very important, because after all, power is one of the most important variables in pedaling.

This watt / kilo correlation makes more sense on climbs, especially on climbs with more than 6% gradient. It can be considered that each kilo of weight loss is equivalent to 6-7 watts of power savings.

However, a cyclist who trains regularly is most likely already lean and has no need to lose weight. If you are at a relatively low weight and have the desire to lose a few pounds, you have to deliberate whether it is worth it or whether it is better to work more on power.

In short, the same weight at the beginning of the season as in the middle of the season? It is recommended to follow the phases described above. Always bearing in mind that weight is a very important variable in a cyclist’s performance, it should not be forgotten that an increase in muscle mass increases power. In other words, the important thing is to have a weight based on muscle and not fat.

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

Born and raised in Torrelavega (Cantabria), three-time cycling world champion Oscar Freire is considered one of the best sprinters of the decade. Freire, who has the label of the only Spanish to make the podium in the now defunct World Cup, has been retired from the professional world since 2012, although he has not given up his passion for cycling, a pleasure he has enjoyed since he was 9 years old.

The cyclist, the Spanish rider with the most Grand Classics (12) and three times winner of the Milan-San Remo, has chatted with us this week to tell us about his experience with BKOOL.

What does BKOOL mean to you and what makes it different from other simulators related to the world of cycling?

I come from the traditional smart trainer and so far I have not tried more simulators than BKOOL, but you can’t ask for more. I like being able to see real images to remember many of the roads in any part of the world which I have raced on. And all without leaving home, at the click of a mouse.

How many hours do you still train per week, and how many of them are on the smart trainer?

It varies on the season, for the last month I’ve been going out more often. Now that summer is coming, I hope to get into a “rhythm” to face the winter in good shape and enjoy good food. I’ll leave the smart trainer for those dates. I am lucky to be able to go out and in less than a kilometre be in the middle of nature. It would be a different story if I lived in a city or didn’t have time to go out on a bike. The smart trainer is ideal for that kind of situation.

What do you like most about the new simulator? What aspects of the platform would you highlight?

For me, without a doubt, it’s being able to see and remember moments lived on those roads through real images. Surely for the rest of the athletes it is being able to measure themselves against users from all over the world and at all levels. I already measured myself for many years.

BKOOL is in charge of organising the Virtual Giro d’Italia, to be held in October 2021, will you try any of the stages?

I have never raced the Giro. I know it as a spectator, but in October I would like to make my debut in the Virtual Giro d’Italia. We’ll have to change development and do some mythical climbs. I’ll be waiting for you to do some sprints.

You have been, without a doubt, one of the great cyclists of this country, in fact, the only one with three world championships to their name. What differences do you see between how people train nowadays and how you did it in your professional days?

Everything is changing for the better. Now there is much more information and it reaches everyone sooner and more easily. Better material, better roads and more professionalism from a young age.

What is your favorite route to do with the simulator?

So far the Poggio. When I used to ride that part of the race I was so concentrated that it wasn’t the same. I also like to see the mythic passes of the Tour.

Do you think that indoor cycling has changed the way cyclists train and compete?

Now it is an essential complement. You can see where you are at all times by doing tests on them. In addition, you can do quality training sessions.

With the great experience you have, what advice would you give to the future cyclists of our country when preparing for the different competitions?

They have to take advantage of the information they have, but also know that we are not all the same. The details are what can make you win or lose a competition. Nothing is easy. You need perseverance, sacrifice, self-esteem and not to let opportunities pass you by.

We have read in other interviews that you intend to be a coach, does that idea still stand?

I’ve been riding since I was 9 years old, I’ve gone through all categories and all kinds of situations. I think the experience is in my favor, especially in one-day races, as they have always been my goals. I hope to be able to contribute all this in the future.

With this message of enthusiasm to transmit all his legacy, Oscar Freire said goodbye remembering that in October he is waiting for all the BKOOLers in the Giro d’Italia Virtual to enjoy the mythic climbs and have a good time.

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

One of the biggest problems that an athlete can suffer from when training on a daily basis is getting stuck in a continuous routine and intensity that can even make training become a boring and unmotivating activity.

How to avoid stagnation?

To avoid stagnation, it is advisable to vary and alternate routines and intensity from time to time so that workouts are much more diverse and dynamic. It is advisable to make this change every three or four weeks.

It is true that there are a series of exercises and routines that athletes should perform whenever they train. These are exercises linked to any type of training. However, there are others that can be varied and, in this way, avoid stagnation.

The main objective of changing routines and intensity is for the body to train and adapt to the different exercises and activities in order to be much more physically prepared for each activity. However, depending also on the degree of experience of each athlete, the activities should vary more or less frequently.

Therefore, BKOOL has customised workouts and classes that help to modify the routine and design a workout tailored to the needs of each user. In these exercises, each athlete sets the desired intensity.

When do I have to change my routine and intensity?

It all depends, above all, on the degree of experience. Beginner athletes are undoubtedly the ones who can maintain the same routine for several months. This is because any athlete who is just starting to train has a long way to go to progress in all aspects and, therefore, a long period of time must elapse before he or she can adapt to a particular training routine.

Therefore, it is recommended that beginner athletes maintain the same routine for several months and, depending on the improvements they experience, begin to consider variations in their training.

However, athletes who have been training and competing for some time and are used to training on a daily basis can afford to vary their training activities more frequently.

An experienced athlete has mastered different types of training and should set himself new challenges and varieties in his activities so that he does not stagnate and, above all, continues to improve and progress.

What should be kept in mind is that including variety does not mean that completely new workouts and routines are performed. The goal is not to include new exercises in a crazy way, but to habituate our body to adapt to different activities that require time and work and to which we also have to get used to. If we constantly vary our exercise, we will not progress and we will not get used to new routines.

Factors that can be decisive

As we are finding out, it is difficult to give a concrete answer to this question. Each athlete is different and there are many factors to take into account such as the degree of experience in gyms, age, gender, health status, etc.

These individual variables can determine not only the type of training you can do, but also the frequency with which you can include variables. That is to say, depending on the degree of adaptation that your body may have, you will have to use one frequency or another.

That is why, although there is a period of time to vary in training routines for both beginners and experienced, the answer to this question often depends on each individual athlete.

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