English – Page 25 – BKOOL Magazine

Rest and cycling are terms that go hand in hand, because any training plan for cyclists must include adequate rest days so that the body is in a position to properly assimilate the training loads.

This rest can be active or total and is essential to:

Being able to increase physical fitness
Applying the phenomenon of supercompensation
Not to suffering from overtraining caused by excessive physical fatigue.

For these reasons, hare at BKOOL we are going to explain how long to recover for between two indoor cycling sessions.

Recovery between sessions depends on the stimuli you have worked on:

If you have done a training where you have given special importance to the aerobic thresholds R1 and R2, around 65-75% of the Fcmáx, finished the session you need a complete recovery of 24 hours or an incomplete one of 8 hours.
If you have done a more intense session based on R3 and R3+ (90-100% VO2max) the recovery time increases up to 36 hours for a complete recovery and 24 hours for an incomplete recovery.
If the training was based on R4-R5, 48 hours are necessary for a complete recovery and 24 hours for an incomplete recovery.
If the session has had R6 and R6+ stimuli, 24 hours are needed for a complete rest and 8 hours for an incomplete recovery.
In the case of a specific Maximum Anabolic Strength workout, you need 48 hours for a complete recovery and 24 hours for an incomplete one.
And if it has been a specific session of Neuromuscular Maximum Strength, the complete recovery is 72 hours and the incomplete recovery is 48 hours.

Types of recovery

As we have anticipated, there are two types of rest: active or total. Active rest consists of performing a relaxed physical activity at low intensity that helps to:

Decongest the muscle (oxygenating it).
Stimulate blood circulation.
Reduce muscle pain.

This type of recovery is usually performed after a high-intensity workout with a significant load block. For this reason, active recovery sessions should not exceed an hour and a half in duration and be below 60-65% intensity.

Active recovery sessions need not necessarily take place on the bike. Stretching, gentle walking or swimming are physical activities that also accelerate recovery.

Active rest removes heaviness from the legs faster by oxygenating the muscles. The feeling of relief is noticeable and fatigue and sluggishness disappear sooner.

Total and absolute rest is also worthwhile in order to recover the body, replenish strength and regain energy when you have finished a large block of workouts and want to prevent overtraining.

It is necessary to completely rest the body from all physical activity when the training load has been high for a prolonged period of time, due to the fact that if the intensity has been high, even if only for one day, active rest is more advisable.

After the workout

Regardless of the type of training you have done -intensity and duration-, all exercise requires a cooling down phase. It is essential to spend some time cooling down and relaxing your muscles at the end of your workout to reduce lactic acid levels and promote blood circulation.

Drinking a shake with a high protein content also helps the muscles to recover quickly.

Good nutrition, training and rest are essential to maintaining proper physical fitness, so do not forget this last step to recover after exercise. There is no specific manual, but here at BKOOL we encourage you to listen to your body, because your body will give you the indications to know what kind of recovery you need.

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

With all the changes that have taken place in recent months, the way we train has changed. In fact, indoor cycling training has become routine throughout our planning, with many athletes who previously only trained outdoors discovering all the advantages of training at home.

So today we’re going to give you the five keys that will help you get the most out of your indoor cycling training.

Hydration is key

It may be an overlooked aspect, but it is essential to maintain adequate hydration during your training session.

“This is one of the top priorities without a doubt. The circumstances surrounding this training are a bit unfavorable in terms of thermoregulation because we don’t evaporate sweat and the environment is hotter and more humid“, recently stated Aitor Viribay, nutritionist to, among others, Kilian Jornet or cyclists on the UCI circuit.

Hydration is important at a physiological level, so even in low-medium intensity sessions lasting an hour it is also essential to drink. It all depends on the intensity and duration of the exercise, as Aitor points out that “there can be very intense one-hour sessions in which the loss of body weight can reach 1.5 kg, so it is essential to hydrate“.

The nutritionist’s advice is to drink more than one bottle per hour (about 500-700mL, or even more): “There are half-hour and 40-minute sessions in which, depending on the intensity, 300mL may be enough“. As for how often, Aitor recommends drinking about 200mL every 15-20 minutes.

Along with hydration, nutrition is also important, so Aitor Viribay recommends taking gels in a similar ratio to liquid: every 15-20 minutes. This will improve performance and facilitate early recovery.

Ventilation, too

Good air quality in the room in which we train is also one of the keys to achieving maximum performance.

Thermoregulation, as we have already said, is very different between indoors and outdoors, so it is advisable to ventilate the room and achieve an environment as similar to the street as possible.

The temperature and humidity concentrated inside the room where you train limits your aerobic endurance, so opening the window or activating a fan will help regulate these conditions.

Concentrate on the training

Sometimes, once we have connected the simulator and started training, we look for a distraction to keep us entertained during the session. A movie, a series, or even the radio are some of the pastimes.

But our recommendation for the best results is to make a training plan and focus on sticking to it.

Having small goals: by time, heart rate, watts or cadence, will motivate you to achieve them and to be focused on pursuing them. We advise you to plan your sessions well before you get on the trainer and watch your progress. Paying constant attention to training will make you give your all.

To make the experience more complete and efficient, we recommend that you visit our indoor cycling workouts section. With them you will be able to hit the target much harder.

Take advantage of the intensity

Indoor training has become a very popular alternative whose resemblance to outdoor exercise has led more and more cyclists to join this practice. For this reason, at BKOOL we have worked to improve the devices and recreate the conditions of the street more closely.

Practically all the Smart Trainers on the market are compatible with our simulator -you can check yours in our list-, and they offer an intensity very close to reality. As for the cadence, they usually reach 120 rpm, which allows you to choose a wide range of sessions. Take advantage of the training characteristics and give it your best.

From our point of view, indoor cycling allows you two very different types of workouts: on the one hand, easy rides, in which we are looking for volume and improving our aerobic zones, and on the other hand, workouts orientated for intensity. The latter can be short -perhaps with a limit of one hour is enough-, and reaching important power peaks.

Recover well

Recovery after exercise is as important as training. If we do not recover well, we will not be able to perform at the same level again, or it can even lead to months of permanent fatigue known as “overtraining”.

The recovery period begins as soon as you finish pedaling. This is when the famous metabolic window begins: the time after training when the body is very receptive to absorbing of nutrients.

For this reason, during the first 45 minutes it is essential to take in quality nutrients that allow you to quickly recover everything you have lost during the session. Proteins, carbohydrates and minerals are ideal for muscle reconstruction. In addition, fast-absorbing foods help our digestive system a little more.

The combination of these five recommendations will boost your indoor cycling training, allowing you to reach the highest level of performance. Let’s train!

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

We join this beautiful charity initiative! Get your BKOOL ticket and in addition to taking part in this beautiful initiative, you can win a Smart Bike with 1 year of BKOOL Premium for free!

The Explorers Club (Club de Exploradores) is the latest charity initiative launched by Juegaterapia and PlayStation. The aim is to raise funds so that children with cancer in Spanish hospitals can enjoy rooms where they can play, have fun and forget about the hospital for a few hours. The idea is that these “Explorers’ Rooms” will serve as a real window to the world, encouraging their more adventurous instinct and ensuring that they never lose that precious enthusiasm to explore and continue playing. There they will be able to enjoy PlayStation 5 technology, travel to other places virtually and live exciting experiences in order to make their stay in the hospital much more bearable, because playing chemo flies by!

There is no better way to do this than through a huge giveaway of different objects donated by “friends of PlayStation”. Each member of the Club, which you can find out about on the exploradoresplaystation.com website, has donated an object that for them has great sentimental and emotional value.

At BKOOL we are going to collaborate with this wonderful initiative by providing a Smart Bike and an annual premium subscription to our simulator. To qualify for these fantastic gifts, all you have to do is purchase a BKOOL ticket on the website. In addition, all PlayStation Explorers Club members who collaborate by purchasing at least one ticket will automatically be included in the draw to win a PlayStation 5.

All proceeds from the sale of the tickets will go towards the construction of Explorers Club rooms in Spanish hospitals. Every ticket counts to keep bringing smiles to the faces of those who deserve it most!

*Get your BKOOL ticket and you can win a Smart Bike with a 1 year Premium subscription to the simulator.*

Among the other gifts to be raffled off by Club members you will also find a shirt signed by Rafa Nadal, a PlayStation 5 signed by members of the Real Madrid team and shirts signed by the entire Atlético de Madrid squad. And that’s not all, leaving aside the world of sport, celebrities of all kinds have also wanted to be part of the initiative. Influencer Jorge Cremades has donated a signed arcade machine, the band La Oreja de Van Gogh will donate the first keyboard with which they went on tour and DJ Nano will raffle a signed mixer. What are you waiting for to get your tickets?

How to contribute to the Explorers Club by PlayStation?

It’s very simple, to participate in the raffle those interested can purchase a ticket for just 5€ through the official website. Each ticket is only valid for the related raffle and, although with such an important cause behind the raffle it is almost the least important thing, the truth is that you can opt for fantastic gifts for this almost symbolic price. What are you waiting for to get your BKOOL raffle ticket and do your bit?

The best part is that you can participate as many times and in as many draws as you like! We invite you all to participate in this beautiful project that can change the lives of many children and young people.
Can you help us to start bringing about smiles?

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

One of the great virtues of Spain is the almost endless catalogue of cycling climbs that we can enjoy. We have seen them throughout the international cycling calendar, in top level races, but we have also seen them through relevant blogs that are dedicated to analysing our orography and trying to discover where “the new L’Angliru” is.

Many of these routes allow us to fight against the asphalt and the impossible slopes, test our progress and feel how it is to run out of cadence through its ramps. The downside: travelling. And not just because of the possible restrictions, but also because of the logistical management involved in getting away for a weekend to climb mountain passes.

Fortunately we, your friends at BKOOL, can make you feel the same sensations without leaving home with our video routes and 3D. That’s why today we want to introduce you to a series of passes with video and 3D view that, because of their level of difficulty, we think it’s worthwhile facing them someday.

The Ascent of the Teide

Tenerife and Las Palmas de Gran Canaria are two islands with a very simple orography: you can only go up and down. That’s why big teams of the international cycling scene choose them frequently to carry out their stages.

Of all the climbs we could have chosen, we have chosen the Teide. Spain’s highest peak offers short and long routes (if one day you want a four-hour ascent you have it), but we have chosen one that starts in the village of Vilaflor that will take you about an hour to complete: eleven kilometers along which you will accumulate more than 700 meters of positive elevation.

Quite a challenge, isn’t it?

Alto de Hazallana

For the second ascent we go to Granada. What are we going to discover in the Andalusian province that hasn´t already been said? At the foot of the Sierra Nevada, this whole area offers a great variety of cycling routes. Although it does have steep slopes, the most common trend is to find long climbs that will gradually undermine your endurance.

Just take a look at the ascent to the mythic Veleta. As in the case of the Teide, if you want, you can face forty kilometers with 1,700 of elevation gain.

In order to get on the trainer we are going to be a little less demanding and look for another climb that in just one hour measures our capacity for effort, the Alto de Hazallana. Starting in Güejar Sierra, it takes us over a little more than eight and a half kilometers to climb a total of 583 meters.

El Boyar

We do not leave Andalusia for our third proposal, El Boyar, in the heart of Sierra de Grazalema

On this route, located in a true natural paradise in the surroundings of Ubrique, we find a hard, long climb with ramps that at some point exceed eight percent for stretches over a kilometer in distance. Although it has a small break around the four and a half kilometer mark, the general tone is to be climbing since we left the village of El Bosque, until we reach the Puerto del Boyar, northeast of the province of Cadiz.

In total, fifteen kilometers of route with an average of 5.85% that lead us to accumulate a total of 811 positive meters.

Alto de L’Angliru

Yes, possibly the hardest mountain pass in Spain, not suitable for everyone, but we were reluctant not to put it on. How can you not face at some point in your life such a mythic ascent as this Asturian pass? It seemed unforgivable on our part.

If you want to face it, arm yourself with patience, courage, and a 34 back, because you’re going to need it: you will have few moments of relaxation from the moment you take the start in La Marina.

Except for the first kilometer, right at the start, and the fifth, which is an oasis in the desert at 2.6%, the rest are ramps that will bring out the best (and the worst) in you: the area of Les Cabanes with a kilometer at 15% (and at some point at 20%) and the famous Cueña Les Cabres, with a kilometer at 17.4% and a maximum ramp at 22%.

Time to complete it? We don’t dare tell you, but our recommendation is that you don’t make plans the day you decide to face it. It’s only 13.3 kilometers, yes, but with a total ascent of 1,700 meters? Almost nothing…

La Cubilla

We do not go very far for the fifth of the ascents, which has also had its specific weight in professional races: the Alto de La Cubilla.

Although in its complete ascent starting in Campomanes there are more than 28 kilometers of flat ascent, we opted for a shorter ascent -and with more demanding sections- starting in La Cortina, very close to the road that goes from León to Oviedo. In total, a little more than 18 kilometers of ascent with 1,100 meters of positive vertical drop.

From our point of view, an ideal route for that day when you feel like facing two hours of simulator.

Port de Vidré

We completely change register and we go to the Levantine lands, to Castellón, to face another demanding pass, although more accessible for short and intense rides.

Leaving from Atzeneta del Maestrat in the direction of Teruel, we have a few soft first kilometers, to condition the legs, before facing almost eleven kilometers that do not go below 5% elevation gain.

At the top, in Colla de Vidré, we will have accumulated 650 meters of positive elevation gain in an ascent at 4.95% on average.

Lagos de Covadonga

For the end, we have left for dessert a legend in its own right, the ascent to the Lagos de Covadonga from Cangas de Onis. How many times have you sat on the couch to watch the professionals fight with the humidity and the cold trying to get to the top of the pass?

Now you can be the protagonist, taking control through your handlebars and the BKOOL screen. It won’t be easy, no doubt: more than 22 kilometers (nine of which are very hilly, it’s also true), for a total ascent of 1,100 meters.

The reward along the way? Spectacular views.

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

If you are new to cycling and are looking for information, most of the publications you come across will tell you that one of the key factors to improve your cycling is your pedaling technique. If you’re already a seasoned training enthusiast, we imagine that you live in the dilemma of spending time improving technique versus bulking up with your current capabilities.

We have good news for you: starting from the premise that pedaling technique is indeed one of the most important aspects in this, our beloved two-wheeled sport, neophytes and experienced riders are in time to learn and train this technique, and avoid injuries derived from bad positions.

But there’s more: you can train your pedaling technique without going outdoors. In fact, our recommendation is to train this technique indoors. Just get on the trainer, connect to your BKOOL session and, in a friendly and risk-free environment, get to work on the specific exercises you have planned.

Benefits of improving pedaling technique: reduced injuries

One of the great benefits of giving pedaling technique the attention it deserves is the reduced risk of injury. Let’s take a very graphic example: a three-hour ride on roads, with a cadence of 90 revolutions per minute (a very common cadence). We are talking about your legs performing the same movement 16,200 times.

If we don’t have a well-developed technique, there is a risk that some of these repetitive movements could end up in an ugly injury.

One of the most common injuries among cyclists is tendonitis, both patellar and Achilles tendon, which are closely related to the posture we acquire when pedaling, hence the importance of having a good technique.

Whether you train outdoors or indoors, and to minimise these possible injuries, you must take into account a number of factors that from our point of view are key:

Adjusting your bike

This is probably the most crucial point and the one that avoids most injuries. Having your bike adjusted by a biomechanical expert will help your muscles to acquire a correct position when pedaling. Each athlete needs very specific adjustments that have to do with his or her size.

The size of the bike, the height of the saddle and its offset, the inclination of the brake levers, the position of the cleats on the shoes or the height of the handlebars are just some of the factors that must be perfectly adapted so that your body does not acquire positions that can lead to injury.

In this respect, we insist, it is a good idea to consult a specialist who would help you out with this.

The cadence

The pedaling rhythm is one of the most common topics when we talk about cycling. It should be taken into account that, in addition, it is especially important when we do long rides that require overexertion.

A summary: high cadences affect our cardiovascular capacity, increasing our heart rate, while low cadences affect our musculature. Depending on the type of training we are dealing with, it would be in our interest to increase or decrease. Our recommendation is clear: if we are beginners, we have to avoid high cadences, especially when we start riding, we will have time to try to imitate Chris Froome when we gain experience!

Within your cycling sessions, you can plan times to work on cadence. In the BKOOL workout planner, you can set a specific target that, in a set workout, will help you to neuromuscularly strengthen the target cadence.

The pedal movement

Normally cyclists tend to push forward on the pedals, putting too much effort into the movement, when the correct technique is to pull the pedals with a semicircular movement.

Mentally this change is complicated, but there are also exercises to enhance this. One of them, very common, is to include in sessions of one hour a part in the area of the beginning, about ten minutes, in which we combine blocks of one minute first pedaling only with one foot, being aware of what movement makes the pedal stroke, with the other foot.

Remember the basic recommendation: from the low position of the pedal we should pull up and, in the fall, exert less effort on the push. The point is to imagine two semicircles, one on the left, followed by one on the right.

Distribute the load on both legs

Whether you are right-handed or left-handed, there is one leg with which you push more and is therefore more developed.

This imbalance in strength greatly influences the efficiency of your workouts and, of course, also your speed. Pedal with a 50/50 distribution of strength in each leg to balance yourself, improve the quality of your workouts, and improve your posture on the bike.

Work your core

It may seem a trivial issue when it comes to refining your pedaling technique, but the truth is that a strong core is essential to maintain a proper posture on the bike. The more confident we are from the waist up, the more stability we have in the lower body, which can focus on getting as many watts as possible to the pedals.

Abdominal strength exercises, squats or weight training at least twice a week will increase your performance on the bike in no time.

We all have a preconceived idea about indoor training: it’s only used when it’s cold, raining or we can see out through the window that it’s windy.

However, it has been proven that indoor cycling can be beneficial to our physical performance. No matter the time of the year.

And that’s why today we want to stand up for indoor training all year round, whether it’s hot or cold.

Especially now that we know that there is little difference between training outdoors and training indoors. According to a Sports Medicine study conducted by the University of Adelaide, there is no significant difference between how training outdoors and training indoors affects our aerobic capacity.

The truth is that, although both disciplines have their pros and cons, there are several compelling reasons you should know about indoor cycling to finally give it a try if you haven’t tried it yet.

It helps you lose your fear of riding outdoors

The beginnings are always complicated. All of us who have ridden a bike outdoors know the stress of dealing with external factors: traffic lights, pedestrians, traffic, etc.

If we add the factor of getting used to our bike or to how it responds to our pedalling, we have the circumstances set to not enjoy ourselves and go out to ride feeling tense.

For that matter, a friendly environment always helps in the beginning. If you are an occasional cyclist or you have only recently taken up cycling, you will feel more confident at first pedaling at home with a good trainer, a simulator that guides you in your training and adapts to your rhythm.

Optimising your training

In the context of a busy family schedule, in which we often have to include weekly workouts practically with a wedge, indoor training is a perfect tool.

Although there is a lot of literature on the subject, it is often said that an hour of indoor cycling training replaces an hour and a half outdoors. So throughout the week this can help us greatly.

At BKOOL we have the possibility of designing a training plan that will help you prepare for the season with guarantees, and without leaving home.

Minimise the risk of injury

It has been proven that indoor training is safer than outdoor training. Not only because it reduces the risk of accidents, unfortunately always present on roads and trails, but also because you will minimise sudden movements that can destabilise you.

As long as you have a good biomechanics, it will be more than enough to ride as long as you want.

Racing as you’ve never experienced it before

The great advantage of BKOOL – and of indoor training – is that you can take your sessions to a new dimension.

You will enjoy your workouts by making every day a new competition. This is one of the main advantages of indoor cycling since, thanks to the adaptation of technology, very realistic experiences are achieved.

Have you ever imagined yourself racing stages of the international cycling calendar? Now you can make it a reality.

Cardiovascular improvements

To break the myth of indoor training when it’s cold outside, we will talk about another study, conducted by the University of Oregon, which showed that when it is exposed to heat, our body generates a series of adaptations that result in increased physical performance.

The heart in particular pumps more blood, reduces the heart rate and delivers more oxygen to the muscles.

It has been shown that performance can be improvent by three to eight percent below the threshold.

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 from the the world of sport so that they can tell us about their careers and we can get to know them a little better. 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.

Amelia Rose Watkinson is a professional triathlete from New Zealand currently living in Australia. Amelia is a 15-time Ironman champion and has competed in the 2020 PTO World Championships. With a background in cycling and running, she has won several U19 national titles in individual TT, road race, hill climb and team TT, which has prepared her for a career as a professional triathlete.

From the official BKOOL Instagram account many of you Bkoolers had the opportunity to see Amelia Rose Watkinson live while she was participating in a Group Ride with BKOOL and ask her your own questions. The interview is saved on BKOOL’s Instagram and can be watched anytime.

Amelia, would you tell us a little bit more about yourself?

ARW: Since I was a child I was lucky enough to grow up in an environment that encouraged a lot sport. I played a lot of team sports like football, basketball, tennis… And I loved it, so when I got older I wanted to choose more demanding sports. I started doing long-distance running, I always enjoyed competing, and that led me to cycling and finally to triathlon. From there I was able to get my professional licence, so it’s a very rewarding progression.

What is your advice for newcomers to this sport?

ARW: When starting out, one of the best things you can do is to join a club that practices this sport. One of the best things about this discipline is meeting people with the same interests, which allows you to motivate each other and build friendships. A coach is also always useful if you want to aim for something bigger. It depends on what you want to achieve, if you want to train and have fun, training with a team will give you more flexibility to combine training with your work and family life. A coach will help you to achieve specific objectives and reach your goals at higher levels.

As you say it all depends on the goals we set ourselves, could you tell us something about your current goals? Because you have already accomplished the greatest achievements in this sport.

ARW: My goals have been evolving throughout my career. Right now I’m striving to be one of the best in the world. I’ve been in the top ten in a couple of world championship events, so my next goal is to get on the podium. Winning is everyone’s goal, but I think most athletes feel very proud and satisfied if they are giving their best.

When it comes to achieving your goals, who is your source of motivation?

ARW: My inspiration has come from so many different places. When I was younger I always looked up to those who worked hard and succeeded. I was frustrating to see people who made it without really working for it. The people who inspire me at the moment are my training partners, we work so hard together.

What is the hardest thing for you when preparing for a competition?

ARW: When you are a professional trying to do your best it’s funny how the hardest thing for you is the same as it is for beginners. You put your body under a lot of stress to get to the top, understanding what your limit is and how much rest you need is tricky.

Have you ever had an injury while preparing for a competition? Because it is very common among athletes.

ARW: When you get injured it’s very hard but you have to focus on doing what you can realistically do. I’ve had quite a few injuries, mostly from running, but injuries can also come from your diet, stress, not getting enough sleep… Women are even affected by hormones! When you are injured you have to focus on recovering. For me, what really works is swimming, which also helps me to get better at it and improve my performance in the future.

Do you think it is more difficult for women to do sports or do we all have the same possibilities?

ARW: It is true that it is now becoming standardised to accept that we are somehow different. Many current scientific studies, especially in nutrition and sports science, use male subjects for their studies and don’t realise that they can’t generalise to both genders. I personally am very lucky to be in triathlon where there are equal numbers, but not all sports are like that. I think it’s very important to get women into sport, it’s empowering. Here in Australia equality is almost achieved, but I know it’s not the same all over the world.

A related question, do you think that FTP tests have been developed based on male research? Can they be applied to everyone?

ARW: These tests are basically just getting on your bike and going all out for a whole hour. It is very common in training as a guideline when doing intervals to see how you are progressing in both men and women. This way you can be sure that you are not training too light or too hard, if you want to improve you have to mix up the intervals and not always ride at an average level.

Do you think it is difficult for women to get sponsorship?

ARW: In my experience we have already come a long way, I for example have many amazing brands as sponsors. From my point of view, right now we have a lot of support in general, we are on the right track, a few years ago things were very different.

Do you think tools like BKOOL are useful for triathletes?

ARW: One hundred percent, usually with technical courses such as world championships or official tours. If you haven’t had the opportunity to ride the route before, you can try it on BKOOL and even memorise it. I used to travel with my team and practice all over the world, but now with these tools I can train whenever I want from home, it has a lot of potential.

What do you have in mind for this season? Do you think you’re going to rock it?

ARW: I had a little break from training so I am still training to be ready in September for the world championships. I’m training hard in pre-season so I hope to be in good shape when the time comes.

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

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!

Take part in the virtual edition of the Classicissima together with Óscar Freire, ex-World champion and three times winner of the Milano-Sanremo race.

The Milano Sanremo EOLO will hold, for the first time, a virtual edition open to the public. From Monday 29th March until 4th April, we will offer the chance to compete on the actual route of the Italian Classic, in partnership with RCS, the company which organises the event.

Following on from an edition which will go down in history with Stuyven’s victory and his attack just after Poggio, it is now the turn of amateur cycling with the Virtual Milano Sanremo EOLO in BKOOL.

From 29th March, any Cycling enthusiast will be able to take part from their own home, competing on the Milano Sanremo EOLO route in video and 3D together with thousands of cyclists from all over the world. In order to enter into the classification, you simply need to complete the route within the set dates.

Oscar Freire, 3 times winner of the Milano-Sanremo race

Amongst the participants, there will be Óscar Freire, exWorld Champion and 3 times race winner, in 2004, 2007 and 2010. The Spanish former cyclist returns to the one of the scenes where he experienced the most successes as a professional, in three virtual Group Rides on Monday 29th March at 19:00 h (CEST), Wednesday 31th March at 19:00h (CEST) and Friday 2nd March at 19:00h (CEST). In order to accompany him, you only need to have a Smart trainer and an account for the BKOOL indoor cycling platform. The participation is open to all abilities and nationalities, and can be done for free thanks to the 30 day free trial available at bkool.com.

Óscar Freire returns to the Classicissima together with hundreds of fans from different countries. This is a unique experience for lovers of cycling, who will be able to immerse themselves in the video route of the Virtual Milano Sanremo EOLO accompanying one of the biggest cycling legends.

Just for completing the Milano-Sanremo EOLO Virtual race you will automatically be in the draw to win an official Giro d’Italia 90th anniversary maillot for men and another one for women. In addition, we will also be raffling an Oscar Freire maillot signed by the three-time world champion among all the participants. Take part in the first virtual edition of the Classicissima and you will be able to get a great prizes!

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.

Christine Warren during Ironman World Championships

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!