Gema Pascual, a women’s cycling professional, is here to explain us the Women in Bike project and to give advice to all those women who want to get started in this sport.

Women on Wheels with ELITE by BKOOL is an event in collaboration with Selle Italia, Kask, Koo, the Royal Spanish Cycling Federation (RFEC) and Gobik. The aim of this competition is to promote and give visibility to women’s cycling in Women’s Month. We are doing to do that through Group Rides and interviews with great figures of women’s cycling such as Gema Pascual.

Gema Pascual is a professional women’s road and track cyclist, winner of a bronze medal at the 2006 World Track Cycling Championships, two medals at the European Omnium Championships, silver in 2007 and bronze in 2005, and at the Athens Olympic Games in 2004 she finished seventh in the points race.

Gema is currently president of the Spanish women’s cycling committee, promoter and leader of Women in Bike, the project with the RFEC to make women’s cycling more visible, and national women’s road cycling coach. As you can see, it is a great honour to have such a high-level professional to take part in this event, which we will be broadcasting on BKOOL’s official Instagram.

Good morning Gema, could you tell us a bit about how you started cycling? Did you have a girlfriend or colleague who also practised this sport? With such a trajectory we imagine it was from a very young age and with a lot of enthusiasm!

Gema Pascual: The truth is that you’re right about that, I started when I was about 5 years old because it was a family hobby. At first I combined it with running and even tennis, but in the end it was cycling what I enjoyed the most. The truth is that when I started I didn’t know any girls who competed. My biggest push always came from watching my brother and cousins compete, that’s what always motivated me and made me want to ride a bike.

Do you think girls have the same opportunities as boys when it comes to taking up cycling?

GP: When it comes to getting started, perhaps I can say yes, because when starting in a sports school we don’t find any difference. It is true that the number of boys continues to predominate, because as we progress, at a physiological and mature level, girls have particular difficulties that are more evident for us than for them when it comes to cycling.

How do you see the current female cyclists on the professional scene?

GP: At the moment we have a great representation and we are very visible, I see Spanish cycling very well in this case. Our riders are achieving great things! I don’t want to be too optimistic but I think our cyclists are doing a wonderful job, we should be proud. For me this is a ladder of opportunities and levels, if we give the opportunity to climb this ladder to our riders we are giving the opportunity not only to a few, but to all national cyclists.

That’s what we have to do, to give a little push so everyone can have the chance. Could you tell us what encouraged you to create the Women in Bike project?

GP: The Women in Bike project didn’t come from me as such, it was something that the federation had been working on and that had already been presented to the Consejo Superior de Deportes. When I arrived at the women’s commission they told me about this project, and obviously, I am fascinated by everything that supports women’s sport and cycling. The proposal to be the coordinator and to participate in this project from the beginning was a wonderful thing for me and still is. But the credit for this project goes to those who were already in the federation before me, such as the director and the women who were part of the team.

What does this project consist of, and can women who are watching us sign up?

GP: The Women in Bike project is a volunteer project of guides and bike routes that aims to promote women’s cycling regardless of the level, our leaders are the guides of these groups. Often the obstacle for some women is starting from zero and we try to help all these women. On the website of the federation you can see routes and meetings close to your locality to do them with other women who are interested, you can even join the routes that we organise with BKOOL. The essence of the project is to bring together women who want to go out in groups and even become leaders gradually, at the moment we have more than 130 volunteer leaders.

And what characteristics are required to become a leader in Women in Bike?

GP: No personal characteristics are necessary as such, you just have to be over 18 and have taken a course offered by ourselves. The course is free and in it we explain the general ideas of the project, we give space for all of us to understand the project as our own and to put our ideas in common. A prerequisite is that you have attended a minimum of 5 group meetings with Women in Bike.

It’s a very interesting project that many of our Bkoolers will be interested in surely! How do you think tools like BKOOL have helped this project? Do you think they are useful to get started in cycling?

GP: I believe that BKOOL is really helpful when it comes to getting started in cycling, it opens up a wide range of possibilities. Having routes for all levels makes it easier for those who are just starting out or who can’t go out to ride. Without going any further, during the period of isolation it has been a life saver for many of us, allowing us to keep in touch by cycling as a community. It’s a way of sharing, with Woman in Bike for example we all get together once a year, with BKOOL we can continue to have a certain closeness and ride together. It’s also very real, it’s like going out on the road.

You say you all meet once a year, how does that work?

GP: Women in Bike is a project of the federation with the support of the Consejo Superior de Deportes, with the sponsorship of Movistar, which gives us a series of incentives. Every year we hold an annual leaders’ day, it is a way of sharing experiences, doing courses and having that closeness as project partners. On the other hand, every quarter the federation offers online courses for the leaders, which deal with cycling, psychology, nutrition or women’s problems in cycling. This way our leaders are kept up to date and trained, because in the end we all have concerns and so we manage to nourish each other.

When is your next meeting?

GP: At the moment we have almost 80 meet-ups in different towns which can be found on our website. Women who want to sign up can see where their nearest meet-up is, what level it is, what type of bike they will be riding, etc. BKOOL is currently holding meetings that you can also join. In the end with BKOOL it can be even closer as you can post comments and follow the meetings on social networks.

Following the live streaming on Youtube is the coolest thing ever. Have any cyclists emerged as a result of these gatherings who have gone on to become professionals?

GP: We have all kinds of situations, from leaders who have started to compete in the women’s masters category, which has started to take off in recent years, to junior riders who have started cycling with this project. In fact, we have a junior rider who has just turned 18 and has become a leader in the project. That’s why I’m telling you, this project is still growing and adapting to give visibility to women who want to get started. For them to go out in a group and to see themselves identified with the Movistar equipment is something that motivates a lot.

Indeed, one of the prizes of this competition is a Women in Bike equipment. What would you recommend to girls who want to get started?

GP: The main advice I would give is to find a team, such as Women in Bike. Because when you start cycling it’s important to have that support, sometimes going out alone on the road or in the mountains can be challenging. It is very important to ride in a community, at the end of the day we are looking forward to going out with other people. That’s why I think it’s so important to be visible, to have our own space and to be able to enjoy cycling.

As you said, it doesn’t have to be road cycling, there are plenty of disciplines.

GP: Exactly, it can be mountain cycling, road cycling, indoor cycling… Nowadays I think virtual cycling can’t be left aside because it’s going to be the top in the near future. The confinement has made it more visible and has opened the window to consider it as its own modality.

And for example, what element would you recommend to someone who is just starting out?

GP: For me the most important things are the bike and the equipment on a 50/50 balance. For women a good pair of bib shorts is a must if we want to be comfortable. It’s true that we need a decent bike with which we can enjoy this beautiful sport. It’s not the same feeling that you get with a good bike as with a bike that we may have had in the storage room for years, if you have a bad experience on the first day you end up losing your enthusiasm for the sport. You need equipment that is in good shape and that guarantees you a certain level of safety and comfort when cycling.

We hear from our followers that the base needs support, do you think there is support and encouragement for girls to enter schools right now?

GP: The encouragement in schools and lower categories corresponds to the autonomous communities, each community has particular conditions that differentiate them from the other ones. Right now what is needed is to promote women’s sport and the federation collaborates with the communities with support and advice to promote this. All sports have difficulties and there is never enough, so we have to make a global effort not to lose capacity and information.

What do you think will be the next big surprise in the women’s category?

GP: With the issue of confinement, you have to be aware that this has benefited some and disadvantaged others, it’s a difficult year for everyone. They will probably surprise us in the future, so naming names could mean forgetting some riders. This is true at all levels, in the lower categories as well as in the professional categories, we have riders of all kinds and a very important evolution in this area. In the end we see riders who have done well and others who have had difficulties, this has no more or less merit. It has been a complicated year that has taken its toll on all of us in some way.

How do you see this year’s trials taking place, do you think the situation will improve this year?

GP: Having to organise the races so close to each other like last year was a disadvantage both for the riders and the organisers, who had no time to put their races in. This year has started a little better but the lower categories are the most affected. Let’s see if this year we can make sure that the lower categories can enjoy this sport, which is what we love. Fortunately we also have virtual cycling to be able to continue training, at any time, at your own pace and with other people.

Thanks for joining us Gema, see you at the next Women in Bike meeting at BKOOL!

GP: Thank you very much for having me and helping me to give visibility to women’s cycling. See you at the Women in Bike meeting in April, I had to miss the last one due to a sprained ankle and now I’m looking forward to it with double the enthusiasm.

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

For the Women on Wheels with ELITE by BKOOL competition, we have organised a series of interviews with successful women in sport so they can tell us about their careers and we can get to know them a little better. Christine Warren is the first to join this round of interviews via Instagram Live.

From BKOOL’s official Instagram account many Bkoolers had the opportunity to see this triathlete live and ask her their own questions. The interview is saved on BKOOL’s Instagram and can be viewed whenever you want.

Christine Warren is an American triathlete with a passion for nutrition, which she talks to us about during this interview. She participated in her first triathlon, the Long Beach Sprint Triathlon in Long Beach, in 2017 and came fifth overall, qualifying for nationals in her age group. Since then, Christine hasn’t stopped competing and conquering new goals, with this interview we have no doubt that she will also conquer all Bkoolers with her approachability.

How did you get started in triathlon Christine?

Christine Warren: Back in 2016 I broke both of my ankles in a horse riding accident, before that I was not into fitness or sports at all. While sitting around with my broken ankles and kind of feeling sorry for myself I kept asking myself what I was going to do when I could walk again. So I realised that I wanted to get fit, this is how I started running and I loved it inmediatly. After a while I realised that I wanted something more challenging, and as I always loved swimming as a child I decided to give it another go. Having done both sports separately I thought about how I could bring them together, and learning to ride a bike sounded pretty cool.

What are your tips for those who are just getting started in triathlon? Having started after an injury I’m sure you have some great tips to share with us.

CW: In my opinion, coaches are great and they are a very good option to start practising any sport, but if they are not what you are looking for, my recommendation is to join a club or look for people around you to train with. It’s really important to train with people who can guide you, because it’s not just one sport, but three. For me, joining a club was very helpful as there is a lot to learn and having people to guide me and help me was great. It’s also important to take it easy, a lot of people try to do what others do and don’t realise that it takes a long time to balance all three sports and progress in all of them.

Of the three sports you practice, which is the hardest when it comes to preparing for competition?

CW: This has changed over the years, when I started, I had a background in swimming because I swam as a child and I felt more comfortable with swimming. The running was what I liked the most and I was naturally good at it, so that’s what I mostly did. Cycling, on the other hand, was very difficult for me because I’m a small woman and I didn’t have the legs for cycling yet. So at the beginning the most frustrating thing for me was cycling, because I had to work very hard at it.

Now things have changed, cycling is really good for me because I have been focusing on it. Swimming is the one that unfortunately I’ve put on the back burner, because that’s what happens when you focus too much on one thing, everything else falls back. You have to go little by little and always remember that there is three of this!

What are your goals in triathlon? Let’s talk about your future goals because with the current situation it is difficult to know when you are going to compete again.

CW: Very good question, I would like to win my age category. On the other hand, I was lucky enough to qualify for the 2019 world championships and it was an amazing experience. I qualified in the middle of the pack, next time I would like to get to the top but I would settle for a top ten position.

Go for it! I think you could get to number one if you put your mind to it. So my next question is who has inspired you the most?

CW: I think there are a lot of people who are important to me, like my husband and my family. They have sacrificed a lot for me to be where I am and they have always supported me, I always want to achieve the best possible result for them. I also follow many other athletes on Instagram who inspire me to do my best on a daily basis. I love watching them work hard and being reminded that we are all in this together. And I can’t forget to mention my coach, I have an amazing relationship with him, he invests a lot in me and my progress, which is a good motivation for me to do my best for him and my team.

What is the most difficult thing for you when preparing for a competition?

CW: For me, besides nutrition, recovery and rest, the hardest thing is training on my own. I’ve always enjoyed training with people, but it’s important to focus on yourself while preparing for a competition.

Now you are focusing on nutrition coaching, do you think it is really necessary to have a nutrition plan to achieve your goals or is having a healthy diet enough?

CW: As long as you have knowledge of what it takes to fuel your body for your workouts and a healthy diet in general, it can be enough. You need to understand about hydration, carbs, protein… this is something I find a lot of people get wrong. You may not need a plan, but you need to have a general understanding of what is going on in your body. In sport everything goes together, so nutrition is very important to reach your goals.

Even being a nutrition coach and always trying to read and learn more, sometimes I get it wrong. It’s definitely a changing process, your body is constantly changing, so your nutrition has to adapt to it. For me the most important thing is to listen to your body. This is like training five different sports: running, cycling, swimming, nutrition and recovery.

Any nutrition advice for someone who has never been on a nutritional plan?

CW: The most important thing to remember is that what you put into your body is the fuel for your body and your life. For me it’s important to cut out junk food and eat healthy. Keep in mind that the more you train, the more carbs you will need, and don’t forget to drink plenty of water. Stay hydrated and eat vegetables!

When is your next competition and how much time do you have to prepare for it?

CW: Saint George North American Championship is my next big race, which will take place on May 1st. I’ve had a season off and then I’ve been building the base. My next race is in May, but I don’t want to be at my best in May, I want to be at my best in September, so all this training is leading up to it. My training for this race started five weeks ago.

Do you think tools like BKOOL are useful for cycling?

CW: Without a doubt, Covid has shown how this type of tool is very helpful when it comes to training without going outside. During the months of quarantine being able to have such a realistic cycling simulator and being able to train in my own home was amazing.

How important is indoor training for your training plan?

CW: It’s essential, I couldn’t do all my training without it. I have my ELITE bike and with the BKOOL simulator I can complete all my training sessions. My indoor cycling workouts vary depending on the day. I usually do them on the computer and I do two days a week of aerobic cycling and two days of big intervals.

And in order to end this interview, what do you like most about BKOOL?

CW: It’s so realistic, I love how you can get inside your head and pretend you’re outdoors. It’s good for the mind, I’ll be joining all the Bkoolers next Thursday to ride!

From BKOOL’s Instagram there will be more interviews like this one happening in our Instagram, remember to follow us to keep up to date.

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

We continue working to provide an excellent experience for our #Bkoolers every day.

As of today, you can enjoy the new version 5.35 of BKOOL Cycling, a version that significantly improves the user experience, thanks to corrections in layout and UX/UI.

Among the numerous improvements, we have worked on the route search engine system so that you can find the route that best suits your needs thanks to the error corrections in the search filters, maximum slope filters, accumulated slope, and distance units. In addition, sessions in the warm-up phase will now be available.

In addition, the connectivity between the devices and our app has been improved, adding as well the certification of the WattBike Atom and Tacx Neo 2T devices.

You can enjoy all these new features while riding with new UCI Pro Tour team jerseys such as Ineos Grenadiers or Groupama-FDJ. What are you waiting for to feel like the greatest Cyclists?

Update your version now and don’t miss out on all the new features we’re bringing you.

Come on #TeamUnlimited, see you on the road!

The new version includes great new features: a new search engine, a disconnection alert system, and much more. Do you want to learn more?

NEW SEARCH ENGINE

Where do you want to train today? Find the route that you want quickly and easily.  

You can use the new filters or check at a glance the accumulated slope or maximum gradient for each session, making your search much more precise among the more than eight million routes in real video, 3D view, or map available on BKOOL Cycling. 

The new improved search menu will help you to transport your training session wherever you choose. Are you strong enough to climb the Col d’Izoard or do you prefer a more relaxed workout riding in Central Park? Now finding the routes you need to meet your sport goals is a breeze.

CONTROL YOUR SMART TRAINER’S CONNECTION

This new version includes an alerts system to help you clearly identify any connectivity issues between the app and your Smart trainer. 

Have some of your sensors stopped emitting information? BKOOL Cycling will also let you know!

Check the connection status of your devices at a glance before you start training. Anticipate any connection failure and don’t lose any training minute.

ALL OF THE RACE INFORMATION YOU NEED

Your screen will be your personal team radio. See at a glance your rivals’ name, their w/kg ratio, or their stage position.  

Discover the gradient levels awaiting you over the next few meters to better manage your efforts. In addition, we have improved the graph of your position in the race, so that you can consult your position within the profile or that of your opponents more easily. Get an overview of the session by simply looking up at the screen. All the data you need to make the most of your training. Improve your race strategy minute by minute!

DEFEND YOUR FAVOURITE TEAM’S COLOURS

Feel like changing your look? The UCI World Tour 2020 team kits are now available for you. You just have to go to the AVATAR section and choose the one for your favorite team. Now that you train like a professional and compete in the most important races of the cycling calendar thanks to BKOOL…dress like a pro too!

Dress your Avatar in your favorite cycling team’s kit and wear their colors with every workout. You have all the jerseys inside your dressing room, which we have also optimized to make it easier for you to access the equipment. Isn’t it cool to train dressed like your favorite cyclists?

This new version of BKOOL Cycling, much more complete, will allow you to enjoy an optimized training experience, in which data plays a key role that will be a great help in improving your performance.

In addition, the new BKOOL Video Route Editor makes sharing your own video routes with Bkoolers around the world much easier.

Keep an eye on our social media channels because over the next few days new announcements are coming. In no time you will have news about the app BKOOL Fitness! We don’t stop!

You have no more excuses for not keeping fit during the winter! Try the latest version of BKOOL Cycling. All the training data at your service to help you improve your performance every day.

The wind hitting your face when descending a mountain pass, the heat of the summer sun, the brisk cold of a November morning ride… We know there are some sensations we can never make you feel in Bkool. But that doesn’t mean we’re going to stop trying. At Bkool, we remain committed to bringing you the most realistic cycling experience in the world. With that in mind, we’ve got updates!

Bkool Cycling 5.25 is now available

The next time you open the Bkool cycling routes simulator, you’ll see a pop-up message that a new update is available. Don’t panic! It won’t take long to install. We promise!

You’ll notice the improvements from your first ride, and we’re confident you’ll find them worthwhile. Here’s a rundown of the big ones:

Finding a partner has never been so easy

Now pairing your smart trainer with Bkool is much easier and faster. You won’t have to select your brand or model. You can open the simulator, pair and be riding in seconds. Your trainer will automatically appear in the list of available devices quickly.

Bkool Drafting is pure realism!

Even we are amazed by our new drafting system. It’s something we remain obsessed about, and have been tweaking it constantly. It is now more realistic, as you can feel the resistance progressively increase as you fall further behind the rider you’re drafting. Take advantage of Bkool Drafting to improve your racing strategy. Work together in a realistic peloton, hide in your competitor’s’ slipstream before launching an attack. So realistic, you’ll be hooked!

You won’t want to leave the velodrome

We’ve remodelled our Galapagar Velodrome. First of all, we’ve created a more realistic track. You’ll notice it from the first pedal stroke: the feel is exactly the same as if you were there.

We’ve also changed the appearance to something a bit more modern.

When you see the new Galapagar Velodrome, we’re sure you’ll be ready to sprint. That’s great, because you’ll be able to see another new feature: when you accelerate, your avatar climbs up the banking. Want to try it?

All the information you need

No more wondering if you’ve finally managed to defeat your rivals. We’ve revised the ranking system, corrected some errors, and now provide your race information much more clearly.

When you finish each session, you’ll see the final leaderboard during your cool down. The perfect time to send a text to that friend you just nipped at the line.

#TeamUnlimited

At Bkool, we  never stop innovating. As more and more people join the Bkool peloton, we’ve made riding in a group more realistic than ever.  Discover the latest in the Bkool simulator!

Get on our wheel!

How many times have you relied on drafting to get to the finish of a ride in one piece? Thanks to the new Bkool Drafting System, you can now ride in the simulator as you would in a peloton. Attack as you would in a race or take turns drafting with your breakaway companions. Is your energy fading? Hold onto that Bkooler’s wheel and feel them helping you.

Getting all dolled up

Do you spend hours cleaning and polishing your bike before your weekend ride? If so, you’re going to love this. We’ve given both your bike and your avatar a shine to make them look more realistic.

Bring out your inner attacker

With more accurate speeds on descents and slope changes, you’ll feel every change of pace with more realism. Use the new more realistic resistance to make your surprise attacks more effective.

How far did my escape take me?

The new ranking graphic offers more information for a better overview of the race. With gaps shown in both time and distance, it’s almost like talking to your team on the radio!

No more waiting for updates

Enough of your time is spent getting ready to ride. There’s no time to lose! From now on, updates will automatically be installed while you ride.

Cycling has always been regarded as a sport that is about effort and overcoming challenges, and we’re glad to know that we have a great example of these values on our team. Today, we take a close-up look at one of our #Bkoolers: Alex Roca.

For those who don’t know him yet, Alex is a great athlete who knows no bounds. He’s finished races like the Pilgrim Race and the Barcelona Half Marathon, which garnered him the Personal Achievement award at the 2019 EDP Running Prizes.

As a kid he was already playing football, tried out tennis, and started running 5 and 10 k distances. He also took a stab at triathlons, which was his brother Victor’s sport. He completed the Barcelona triathlon in the Supersprint category on a three-wheel bike.

But the three-wheel bike didn’t do it for him, and it was his uncle José Campillo who first got him on a tandem so they could ride the Orbea Monegros together in 2017.

This year, Morocco they were off to Morocco again. They had to prove that they could vanquish the desert. Alex and his “El límit te’l poses tú” (You set the limit) team managed to overcome all the obstacles from last year’s race and become finishers, proving that with hard work, you can accomplish anything.

But we’ll let Alex tell his story and how our Smart Bike will help him achieve his next challenges.

“My name is Alex Roca Campillo, I was born in 1991.

When I was 6 months old I was infected with herpesviral encephalitis (cerebral herpes), resulting in a cerebral palsy that caused a 76% physical disability on the left side of my body, where I have reduced mobility. I communicate using sign language.

The doctors said I wouldn’t live, and they’re shocked I’m still alive.

I’ve had a lot of hardships in my life, which I’ve overcome as best I could with a lot of effort. I’m currently studying, working, I have a car, a girlfriend and a “normal” life.

Sport is very important to me in my everyday life. I see it as a way to challenge myself. I don’t think anyone can set limits for you; instead, you set your own limits. We’re all in control of our destinies and possibilities.

I’ve done four triathlons, I took part in TITAN DESERT 2018 and I finished the PILGRIM RACE 2018.

2019 has seen me realize two of my biggest dreams: run a half marathon, 21 k, and finish TITAN DESERT 2019, becoming the first person with cerebral palsy to do so.

Besides sports, I really enjoy giving lectures and proving to society that we set our own limits, while at the same time raising awareness of disabilities. I don’t like that word at all, I like seeing ourselves as people with different abilities who like to be treated just like everyone else.

My preparation was different than in 2018, because in 2018 I trained a lot of hours on the bike and I got dehydrated in the Titan, but in 2019 we’ve practiced a lot of aspects, like drinking, walking and managing times, and luckily it all came out alright.

The Titan went great. It was a dream of mine to finish it and we did it. It’s a spectacular, close-knit race. There were ten of us on my team and each one had a part to play and did so to perfection. Without them I wouldn’t even have done one kilometer. We made history.

For now, I don’t have any other future challenges, but working out on the Smart Bike is a blast. It was a real boost in the final days before the Titan. I always had to rely on someone else to ride on a tandem, but now with the Smart Bike, I can ride by myself and have a good time. That’s great for me, and I can also do workouts and series I’d never done before, which really help with my physical preparation.”

Alex Roca Campillo