English – Page 23 – BKOOL Magazine

Cycling star Chris Froome has become your new team-mate. Looking forward to riding with him?

Since turning professional in 2007, the British cyclist has not stopped winning races, as well as the hearts of his fans. Four Tours de France, two Vuelta a España, a Giro d’Italia and two Olympic medals are just some of the titles he has claimed.

Just a few days ago Froome announced his participation in the Tour de France after overcoming the serious injury that has kept him away from major competitions for the last three years. In order to prepare himself in the best possible way for his great comeback, he has chosen BKOOL as his indoor cycling platform.

The first thing that struck us about Chris on our first encounter with him was his approachability and friendliness. Rarely does a superstar turn out to be such a normal and friendly guy. We were delighted to learn what a good first impression he had of BKOOL after his participation in The Challenge of Stars and how much he makes the most of the platform in his indoor training sessions.

In his own words: “The realism of BKOOL is amazing. I can ride any route on the planet on my trainer, prepare for every race or design my own workouts while looking at my live training data”.

Froome with the Jersey of the prize draw

We met up with him in Tenerife, where he was preparing for the season with routes of more than 200 kilometres with the Teide as his rival to beat. He told us that he is starting to feel better and better and that the warm weather is always good for his performance. After some jokes and anecdotes, he got on the trainer to try out the latest innovations of the platform. He had just ridden 180 kilometres around the island and still felt like lifting watts to test the new improvements.

We are sure that he still has a lot to give in the big competitions. But as he says, it will be step by step, as he comes back from an injury that forced him to learn to walk again. It is this spirit of sacrifice and self-improvement that really distinguishes the great stars. In Chris’s case, moreover, it is combined with a charming personality and that permanent smile.

Very soon we will have news of his first Group Rides with you, but first, we want to celebrate Froome’s arrival to #TeamUnlimited with a SPECIAL PRIZE DRAW. Would you like to win a jersey signed by one of the biggest stars in the history of cycling? It’s very easy, all you have to do is follow us on Instagram and participate by commenting on this post with your favourite route on BKOOL.

And remember that riding with Froome can be much easier than you think thanks to the 30-day free trial available on bkool.com.

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

The FTP test, also called UPF (Functional Power Threshold) is one that determines the maximum average power that could be maintained during a specific time interval, usually one hour. The question we are going to discuss today is how this test is performed in a workout and in the velodrome.

Why is it important to perform an FTP test?

An FTP test determines the functional power threshold, in other words the maximum average power that can be reached. From this value, the different heart rate training zones and power zones can be calculated.

Knowing our heart rate and watts allows us to optimally program our training and to better understand our limits in order to efficiently regulate our energy stores.

How should we do this test?

The FTP test for cycling has different versions adapted to the cyclist’s needs and physical condition. These test models are differentiated mainly by their duration.

On the one hand, there are the 60-minute FTP tests, but they are rarely used nowadays due to the physical and mental demands involved. Therefore, to avoid muscle fatigue, the most suitable option is a 20-minute test.

In terms of conditions, calculating the maximum average power on the smart trainer is the best option, as it maintains a constant effort while minimizing the risks of doing the test on the road. Influential external agents such as traffic lights, cars or sudden changes of gradient are eliminated on the smart trainer.

The BKOOL app offers the possibility to perform a 20-minute FTP test and a fully specific 5-minute FTP test in which BKOOL Cycling automatically calculates the power and heart rate zones at the end of the test. Depending on the test results, you will be assigned different training zones, from the easiest, Z1, to the most demanding, Z6.

How to perform an FTP test in a workout?

To perform a reliable FTP test in a workout you must control some conditions (try to standardise the variables) so you must apply the same patterns before performing the test:

–Recording the weight right after getting out of bed on the day of the test.

–HC preloading: you must make sure you arrive at the test with enough energy to perform the test.

–Adequate rest: the days prior to the test must be done a proper rest and activation, so that fatigue or lack of activity can not affect the test result.

–Motivation: the predisposition to perform the test must be high.

–Standardised warm-up.

When creating the workout to perform the 20-minute FTP test, you should look for a suitable place, with a constant slope and under 5%. Perform a good muscular warm-up – this also in the case of the velodrome, always – so that the time measured is a performance at the highest level.

Once the test has started, you should regulate your energy as best as you can so as not to have a drop in the last minutes. Multiply the value obtained in the FTP test by 0.95, this is a correction for the value that would be obtained in one hour. After finishing the test you can establish your training zones by observing the evolution and variation of the power.

How to do an FTP test in the velodrome?

When performing the FTP test in the velodrome there are different circumstances, since this feature involves more users. If you want to know your maximum average power, the ideal option would be to access this activity without rivals. To adjust this option you must set up the session with a password and eliminate the ghosts.

A previous muscular warm-up should be thought of as a mandatory ritual. This helps to start the test with the best possible performance. Although it may seem that it is too demanding and that you will start the test with fatigue, it is essential to prepare the body to withstand the intensity and prolonged effort.

It is very important to know that it is a continuous 20-minute test and, therefore, the intensity and pace must be constant. There is no point in running at a pace above our capabilities for the first 10 minutes and the last 10 minutes at a lighter pace.

Conclusion

Regardless of the activity you choose to perform the FTP test, knowing your maximum average power will help you establish training zones to achieve maximum performance during your sessions.

Cycling is a great way to exercise, train and disconnect. If you add to these advantages that during the training session you can enjoy the scenery of one of the most beautiful countries in South America, you will want to grab your bike right now. If you have never travelled to South America before but would like to get to know one of its most beautiful countries, here are the best cycling routes in Colombia.

And best of all, you can ride these routes without leaving home thanks to BKOOL, the cycling simulator that allows you to train in realistic settings from around the world. Get ready to pedal through Colombia’s most spectacular landscapes and feel the thrill of every climb, descent, and turn with a fully immersive experience. Adjust your trainer, connect to the app, and start the adventure!

Best cycling routes in Colombia

1. Guarne – Rionegro

Not far from Medellín is this fantastic 20.5 kilometre route that can be done in 20 minutes. Its ascent is 183 metres, with a maximum gradient of 7.12%. This is an doable road route for beginners, in which you travel along the Medellin Bogota highway. This section links the towns of Guarne and Rionegro, where you can observe the typical Colombian architecture.

2. La Ceja – El Retiro via Pantanillo

This route is shorter than the previous one, 13.1 kilometres, however, it has a higher level of difficulty. The estimated time for this session is 21 minutes 46 seconds. Its degree of difficulty 2/5 is due to the ascent of 296.6 metres, having an average ascente of 4.43%. The maximum slope is 12.51%, whose ascent distance is 6.7 kilometres.

Along the route you will be able to enjoy the views of the forests and meadows that surround the road. Starting in La Ceja and ending in El Retiro, you will enter the green landscape that characterises Colombia.

Colombia — Click on the image to access the route in BKOOL.

3. Ocaña / Norte de Santander

With a distance of 7.6 kilometres, this route has an estimated time of 37 minutes and 15 seconds. This distance-time ratio is due to the 376 metres of ascent that the section between Ocaña and Norte de Santander has. This road session has an average ascent of 5.25%, with a maximum gradient of 13.86% and an ascent distance of 7.2 kilometres, practically the entire route.

4. San Pedro de los Milagros

San Pedro de los Milagros is known as “La Puerta Cultural del Norte” or “La Sixtina de Antioquia” thanks to its historical and artistic heritage. On this route we cross the famous municipality of the Antioquia region.

This is the longest route, with 27.6 kilometres that are covered in 35 minutes and 48 seconds. Its ascent is 521.9 metres. The maximum slope is 9.31% and more than half of the route is uphill: 15 kilometres. By road, you will be able to enjoy the Colombian countryside and its infinite meadows.

5. Palmira Tiendanueva

Palmira, known as La Villa de las Palmas, is 26 kilometres from Cali, the capital of the country. We did not forget those who prefer to enjoy without suffering, so this route of 9.1 kilometres, whose estimated time is 13 minutes, is perfect for them. It has 139.5 metres of ascent, with an average climb of 1.9%. The maximum slope is 5.77%, so its difficulty is 1/5. Enjoy the inland part of this country.

6. Cartagena, Cerro de la Popa (Popa Hill)

We leave the interior of the country to approach its coast for the first time. We do so in the famous Cartagena, on the shores of the Caribbean Sea.

During 9.7 kilometres of distance and 24 minutes of riding, you will be able to move along the coast of Colombia and see the sea that bathes it. The ascent is 165.2 metres and the average climb is 2.92%. This stretch between Cartagena and the Cerro de la Popa is perfect for enjoying the sea views.

7.Subachoque / Cundinamarca

This rout takes place between Subachoque and Cundinamarca, so you will ride on the road while observing the prairies of Colombia.

It is only 6.7 kilometres long, however, it has 297.8 metres of ascent. Its difficulty is 2/5, so it is understood that the estimated time is 27 minutes and 11 seconds. The maximum slope is 12.13% and the ascent distance is 6.1 kilometres, practically the entire route.

Subachoque Cundinamarca — Click on the image to access the route in BKOOL.

La Union

This route takes us from the outskirts of the municipality of La Ceja, also in Antioquia, to La Unión – some 2.5 kilometres past the town – which it borders to the east. The route is 15.8 kilometres long, with an average gradient of 4.4% and a total ascent of 481.5 metres.

The route, which can be completed in about 25 minutes, is slightly more difficult than Guarne-Rionegro, mainly due to its gradient, almost all of which is accumulated during the first half.

These are 8 cycling routes that will surprise you in Colombia, however, they are not the only ones. Cycling is linked to the enjoyment of nature, so 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!

Indoor cycling is a good cardiovascular exercise that is certainly within everyone’s reach, from professionals to beginners. By doing this exerise, you train both the lower and upper body muscles, as well as the most important one: the heart.

Exercising these muscles is very easy and even easier with BKOOL, since, in addition to the numerous and varied routes, it has the Fitness mode which offers personalised classes. The different settings that can be configured with the simulator allow the user to establish more or less demanding workouts, according to their preferences.

There are many benefits of practicing indoor cycling, including toning and developing muscle -especially in legs, abdomen and glutes-, and, as a result, obtaining an athletic and healthy figure.

So, besides the legs, abdomen and glutes we have mentioned, what other muscles are involved in this training? Now let’s take a look.

Indoor cycling, which muscles are exercised?

Indoor cycling exercises many muscles: legs, thighs, glutes (lower body) and abdominals and back (upper body).

Lower body muscles

Triceps suralis: commonly referred to as the calf, this is a set of muscles located at the back of the leg, in the area extending from the knee to the ankle.

This group includes the gastrocnemius muscles (calf and soleus), with the calcaneal tendon or Achilles tendon functioning as the base of the muscle. The triceps suralis works mainly in the final phase of the pedaling impulse, once the quadriceps has acted.

Quadriceps and hamstrings. These two muscles are located, respectively, on the front and back of the thighs, and are the ones that work constantly during pedaling.

The hamstrings are the muscles responsible for contracting the leg during pedaling, while the quadriceps are responsible for straightening the leg and pushing the pedal to the ground.

Muscles of the gluteal region. The gluteus maximus, gluteus maximus, gluteus medius and gluteus medius, which are worked more intensely when rising from the saddle than when seated. Nevertheless, in both positions they are exercised correctly.

Upper body muscles

Biceps and triceps. These muscles are located at the front and back of the arms and are exercised by the support provided by the handlebars.

The way to work them intensely is by gripping the handlebars tightly. This happens when doing sprints or when pedaling upright.

As with the glutes, pedaling while standing up puts more pressure on both the arm muscles (biceps and triceps) and the lower back muscles.

Back muscles. By this we mean the quadratus lumborum and iliopsoas, which help maintain posture and support the spine.

Abdominal muscles. Namely, lesser and greater oblique, transverse and rectus abdominis muscle. All of them ensure correct posture and balance of the pelvis and spine on the bike.

The most important muscle: the heart

Exercising this muscle does not have physically visible results, as is the case with the rest of the muscles, however, this aerobic activity with cardiovascular health benefits gets the heart to improve its ability to beat at a lower heart rate.

This has a significant impact on lowering blood pressure and this reducing the risk of cardiovascular disease.

The benefits achieved come from the regulation carried out by the heart during exercise, since our body produces a high demand for oxygen that this muscle satisfies by pumping more blood and beating faster.

As you can see, the muscles that are exercised with indoor cycling are found in both the lower and upper body, not forgetting the heart. There is no doubt that getting on the smart trainer and pedaling will improve your fitness, so what are you waiting for? Come on!

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

Using a Smart trainer allows us to improve our cadence, control the effort made, optimise time, promote our emotional and physical well-being and, of course, lose weight. This is the question we will discuss today.

How much time cycling is necessary to lose weight?

If you want to lose weight without excessive fatigue on the bike, it is essential that you pedal for more than 30 minutes. This is enough time to activate your metabolism so that it starts burning fat.

This 30-minute time period is the minimum amount necessary, since at low to moderate activity the body uses glucose as fuel, so fat loss is minimal.

However, if you train at a high intensity or with significant changes of pace, you can accelerate the basal metabolism over the following hours, managing to take off minutes from this formula to burn the same percentage of fat.

There is also the option of splitting the workout into two 30-minute intervals. If you increase the time and, in addition, add weight training between the two periods – which accelerates your body and increases your metabolic rate – the routine is complete and fat loss is greater.

Designing an efficient workout on the trainer is very easy, as BKOOL Fitness offers customized classes tailored to the goals you want to achieve. You can select shorter or longer classes, higher or lower intensity, with changes of pace. This BKOOL method allows you burn fat.

How many kilos can you lose on the Smart trainer?

This is a difficult question to answer, as there is no exact number of kilos that can be lost on the Smart trainer. It all depends on each athlete, his or her training and perseverance.

It is true that indoor cycling is one of the sports that burns the most calories and fat, but we must bear in mind that this exercise must be complemented with a good diet and healthy lifestyle habits that provide the necessary energy.

If you have set realistic goals for a specific time, you can plan your training at BKOOL Fitness. These exercises are guided by professional trainers who motivate you during your workout. Losing weight is easier if you exercise with intervals of pace, cadence and resistance.

How many calories are burned in an hour on the treadmill?

There are several formulas that help the athlete to estimate their caloric expenditure, but the most important thing is to do sport according to his possibilities. Generally speaking, it is shown that the calories burned in one hour on the roller can range from 300 – a gentle and regenerative session – to 900 – a spinning session of varying intensities.

Fasting whilst using the Smart trainer to lose weight?

Using the Smart trainer whilst fasting is often recommended by some physical trainers as a method for losing weight and the truth is that, although the opinions of specialists on the subject vary, using the Smart trainer first thing in the morning quickly activates the body and metabolism.

In recent years, there have been more and more followers of using the Smart trainer whilst fasting, a technique aimed at people who want to lose weight and do not have much time to do so.

This training should be done first thing in the morning, when sugar and glycogen reserves are low enough to burn fat more quickly and efficiently. The body uses fats as a source of energy and the metabolism is set in motion very early in the morning.

It should be noted that training on an empty stomach should be performed at low intensity and with a duration of less than one hour. Before implementing this method, it is advisable to consult a specialist.

Conclusion

In short, as we have seen throughout the article, using the Smart trainer helps us to lose weight effectively. The guided exercises of Bkool Fitness adapt to the established objectives, achieving results in the medium and long term. By maintaining a constant and progressive routine you will be able to know how many kilos you are able to lose with indoor cycling.

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

The latest BKOOL update takes you directly to your favourite video routes via a marked improvement in video quality

We are still obsessed with offering you a 100% realistic immersive cycling training experience. That is why our latest Simulator update includes a significant improvement in quality to the sharpness and fluidity of our routes in HD video.

The aim is to transport you to those places where you have always dreamed of pedaling, from a relaxing ride through New York’s Central Park to the challenging climb of the Italian volcano Mount Etna, or a fast descent from some of the peaks of the French Alps. Discover amazing nordic landscapes, cross the Grand Canyon or enjoy the brutal MTB routes on the Croatian islands.

You decide which room to set up your personal paincave in. We are in charge of making your mind fly to the most spectacular cycling scenery on the planet.

Plan your race strategy

From now on, you will be able to check the w/kg ration of each one of your opponents just by taking a look at each route’s ranking. Thanks to this parameter, you will be able to better understand the cyclist which are in front of, and behind you, and which wheel to follow based on your level. The data you need to optimise your race strategy.

Your Scheduled sessions, in order

Both your BKOOL training plan sessions, as well as the routes which you programmed on the website, will be shown in chronological order in the SCHEDULED section in the Simulator. Now knowing which session from your training plan you have today is much easier. Also, you will be able to plan your sessions for the whole week, and they will be shown in the order you set each day in the Simulator.

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

Are you ready to experience all the magic of the Corsa Rosa from indoors?

We have joined forces with RCS Sport, the company which organises the Italian Grand Tour, to give you the chance to experience, from indoors, what is one of the most scenic and passionate races on the planet. The Giro d’Italia VIrtual will be an immersive indoor cycling experience that, from wherever you are, will take you to the actual stages of the current edition of the race, via a HD video and 3D avatar simulation.

Each participant will be able to, without leaving their house and at any time, delve into the most emblematic routes of the ‘Corsa Rosa’, experiencing the race first hand and enjoying the spectacular scenery which the Giro d’Italia passes through.

Do you have a Smart trainer or a Smart Bike and don’t want to miss out on this innovative virtual experience? You can now register on the event’s official website. The first people to register will be receive a special discount

The Giro d’Italia Virtual, which will be exclusive to the BKOOL Simulator, will be made up of three big separate phases, each one with various stages, culminating in a grand final which will take place before the start of the Giro d’Italia 2022.

More realistic and immersive simulation

With the aim of bringing the live atmosphere which is so characteristic of the Giro d’Italia closer to each participant’s home, RCS Sport is recording the stages of the current edition in high quality, which will then be integrated into the BKOOL Simulator. Not only will you be riding on the actual stages of the Giro d’Italia 2021, the goal is that you also soak up its atmosphere and all of the emotion that surrounds it.

The Giro d’Italia Virtual hosted by BKOOL will combine 3D and HD video for a greater immersive sensation.

In the words of Alfonso García-Lozano (co-Owner and co-CEO of BKOOL): ‘’Whilst the Giro 2021 is taking place, each stage is being recorded in video while the routes are closed. BKOOL is developing technology which will allow us to include the avatars of the cyclists who are taking part in the recorded routes. Therefore, the user experience really will be that they are living the most important stages of the Giro 2021, in augmented reality, getting to know the beauty of the countryside, villages, towns and cities of Italy.’’

A 100% ‘Made in Italy’ experience

The objective is to bring the environment and the atmosphere of a race of the likes of the Giro d’Italia to any fan’s home in the most realistic way possible, making them feel like a part of all of the emotion which comes with a Grand Tour, in the indoors of their own home. The Giro d’Italia is a race which is characterised by its emotion, its toughness, the passion of the fans, its incredible landscapes, the aroma of cycling from yesteryear, and so forth. And now you have the chance to live all of this, even taste it, and suffer it, from your own home. The days of cheering on our idols from the armchair are over. This time it will be you who takes centre stage!

A 100% realistic immersive experience which will transport you to the big stages of one of the most beautiful races in the world

All of this, whilst training alongside cyclists from all over the world, which will include international cycling stars.

As well as enjoying the chance to ride on the same routes as professional cyclists, the participants will accumulate points after each stage, to then be entered into a draw for big prizes.

Get ready for a virtual cycling experience superior to any simulation you have tried so far. The Giro d’Italia will be in your living room from October!

These days, more athletes are trying polarized training: a methodology based on easy and hard intensities, avoiding medium/moderate paces.

There was a tendency to de-emphasize long, low-intensity workouts, and use them only for active recovery. Popular wisdom said they were less effective than a ride at a brisk pace.

But this clashes with the latest science. According to most studies, it’s best to mostly train at a gentle pace, with some days at a moderate pace and then, over time (especially for those athletes who have just started out), add higher intensity sessions.

Professional athletes train in this way, since it has been proven that the more you train, the more important it is to train gently, keeping moderate efforts to a minimum.

Polarized training, what is it?

The concept of polarized training combines light training with intense or “quality” training, thus severely reducing the amount of moderate training.

Polarized training involves dividing training sessions into two parts: low intensity workouts and high intensity workouts.

The optimal ratio advocated by polarized training experts is to train 80% in the gentle zone and 20% in the intense zone:

Easy intensity training should be below 80% of your maximum heart rate, – around 70-75% of the HRmax. This helps establish a good aerobic base, thus strengthening heart and lung performance, and improving fat burning.

The remaining 20% of your training should be done at a higher intensity, over 85% of HRmax. This really elevates the lactate system with some input from its most immediate energy system, the ATP-PC system (adenosine triphosphate and phosphocreatine system). This provides energy for 10-15 second efforts (such as finish line sprints).

Based on science, this is ideal. The downside is that many athletes, due to lack of time, feel they need to maximize each workout. So they train too much at around 80-85% of HRmax.

How do you implement polarized training?

It depends on how much time you have. If you’re working on your aerobic base and you have time to train, your sessions should be mostly at a gentle pace, but including some training at a moderate pace.

If, on the other hand, you have less time, it’s best to ride at a brisk pace regularly. From then on, intense training will be incorporated in a progressive manner.

For example, if you train 6 hours a week, you should spend 4 hours a week training at low intensity and 2 hours at high intensity.

What are the advantages?

Polarized training improves exercise economy, so you can ride faster with less effort. At the same time, the maximum oxygen volume is increased. Thus, it is considered a more effective type of training than between-threshold sessions.

Polarized training achieves better results in a shorter time. In addition, the fact that the maximum intensity is not always maintained in all workouts helps prevent injuries and discomfort.

Who is polarized training for?

Polarized training is aimed at athletes with at least 2 years of sporting experience. However, it can be very beneficial for both elite athletes and beginners.

This type of session is useful for those who are just starting out, as it avoids exercising at too fast a pace. The advantages of training at low intensity for a beginner are:

Improves the aerobic system.
Reduces the risk of injury.
Avoids the risk of overtraining.
Increases endurance, so you can increase mileage.

Based on several studies, applying the percentages of 80% and 20% has a number of benefits. So most professionals include this ratio in their training plans. Polarized training, yes or no? The answer depends on the time allocated to exercise and the priorities of each athlete.

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

See your training data right on your Apple Watch, or use your watch as a heart rate monitor during your classes.

This is the biggest new feature in BKOOL Fitness, which also corrects several bugs and improves the user experience — so you can enjoy your fitness classes to the fullest.

How does it work?

When you install the BKOOL Fitness app from the App Store, it will automatically update on your Apple Watch. Once installed, you simply complete these simple steps:

1. Open the BKOOL Fitness app on your iPhone
2. Login with your user data
3. Authorize Apple Health data
4. Pair the watch.

Then just follow the prompts on your Apple Watch to complete the process. It’s super easy, barely an inconvenience – and only takes a few seconds. Once you’re done, you can easily check connection status from your watch screen.

Start accessing your BKOOL Fitness training data on your Apple Watch!

You’ll see time, pulse, power, cadence and calories burned in each workout directly on the watch screen. All this in real time, while you pedal. Plus, you can now use your Apple Watch to pause and resume your workouts at any time.

Want more benefits? By logging your workouts in BKOOL Fitness synced with the Apple Health app, each BKOOL workout will count toward the Apple Fitness challenge and achievement set. It will help you complete your movement rings in the app or keep unlocking new achievements.

Requirements
1. The minimum supported version of the watch is watchOS 6.0.
2. The watch is paired with a single iPhone, so it can only work with that iPhone.
3. To read the pulse data, it is necessary to have the Apple Health app on your iPhone.
4. It is necessary to authorize the writing and reading access of certain parameters in the Health app, such as the pulse reading and the training creator.
5. There is no Health app for iPad, so the Apple Watch can only be used with an iPhone.
6. To use the BKOOL Fitness watch app, you must be a Premium user.
7. If the Apple Watch has less than 10% battery, it enters Power Saving mode and stops displaying pulse data.

More improvements, plus Android updates!

If you’re an Android user, you also get important interface improvements, with new screens for login, device connections and class details. Access your training data in a clearer, more orderly way, thanks to an interface designed to make your life easier.

In addition, we continue to fix bugs and refine the experience to bring the best of the gym to you. Plus, a lot of new classes will be coming to the app very soon. It just keeps getting better!

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

Our lifestyle can sometimes mean that we develop high levels of stress which affect our performance when doing sports, so we are going to explain how this affects our exercise when doing indoor cycling.

Stress is our body’s adaptive response to adverse situations, which happens in order to put us into a state of alert, and to protect us. This reaction does not pose any risk, provided that they are just sporadic events. However it can become a problem when this occurs over a prolonged period of time.

Experiencing high levels of stress can result in:

Significant increase in Heart Rate
Breathing more intensely
Improved muscle response
Pupil dilation
Tissues become more sensitive, resulting in pains, fatigue and injury
Anxiety, negative moods and insomnia
High blood pressure and circulatory difficulties
Hormonal imbalances
Increased intestinal permeability: digestive disorders, and even disorders related to immunodeficiency (rashes, allergic reactions, etc.)

How does Stress affect Indoor Cycling?

High levels of stress make it more difficult for an athlete to reach the optimal performance level as it reduces the response capacity in areas of the brain involved in maintaining effort. It switches the focus to speed or to addressing various stimuli simultaneously.

Stress, as well as allowing for a more intense response, has other effects on the organism which can take their toll in the short- and medium-term.

For example, when we feel stressed, our metabolism finds it more difficult to lose the fat which accumulates around the abdomen, just in the same way that the immune system reduces its activation level, making us more susceptible to all types of illnesses.

This is why higher levels of stress are related to many health conditions: ranging from obesity to cancer, including mood disorders such as anxiety or depression, heart conditions such as a heart attack or blood clot, or other neurological conditions like Alzheimer’s.

How does Indoor Cycling fight Stress?

Indoor Cycling is beneficial for dealing with stress. A good exercise session can counteract the effects of a stressful day. Each time you are active, your circulatory system releases endorphins which make you feel good, they help you to relax and to disconnect from your problems, and at the same time activating your immune system.

The mind benefits greatly from practising indoor cycling, and this exercise brings with it emotional wellbeing, as well as helping cognitive processes.

During training sessions, endorphins are released in the hypothalamus, which then stimulate the parts of the brain which produce feelings of pleasure. These ‘happy hormones’ act a little like tranquilizers and painkillers, and also reduce tiredness. This state lasts for a few hours until the endorphins are neutralised by other enzymes which bring back the hormonal balance.

In addition, this aerobic exercise also slows down deterioration associated with the brain age. Likewise, it can have a preventive effect on neurodegenerative disorders such as Alzheimer’s.

The quality of sleep also improves, as this cardio exercise has a calming effect which induces a better rest.

Conclusion

The effects of stress on indoor cycling are evident, because as mentioned previously, it makes it more difficult to lose the fat which accumulates around the abdomen and it reduces the immune system’s activation level.

However, doing indoor cycling has a series of benefits related to the brain and the mind which counteract the effects of stress. In other words, although the stress affects our performance on the bike, continuing to exercise will help to reduce these levels of stress.

It is normal to feel unmotivated when you don’t reach your maximum performance during your indoor cycling session, but sticking with this sport comes with so many physical and psychological benefits, that by applying effort and consistency, you will be able to reach your goals without stress getting in the way.

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