In the world of indoor cycling, every detail matters to stay motivated, improve performance, and enjoy every pedal stroke to the fullest. Now, with our new virtual items, which you can already purchase with your Bkoins in our store, you can personalize your sessions like never before. These new bikes and wheel items will take your training to the next level, all from the comfort of your home.
3T – RACEMAX ITALIA RED and 3T – RACEMAX ITALIA GREEN
Elegance and functionality come together in this unique bike model. It stands out for its ability to adapt to all types of terrain, from paved roads to winding mountain routes. Style and versatility merge in a bike that will help you reach triumph.
NEWMEN – Streem Climbing VONOA
When facing challenging climbs, the aerodynamic wheel NEWMEN Streem Climbing VONOA is your best ally. It has been designed to maximize lightness and efficiency during ascents, making it the perfect choice for conquering mountains.
NEWMEN – Streem Sprint VONOA
If you love feeling the speed in every race, the NEWMEN Streem Sprint VONOA is perfect for you. Get the most out of every sprint and reach the next level with this essential item.
NEWMEN – Streem Time Trial VONOA
The NEWMEN Streem Time Trial VONOA wheel is optimized for time trials, offering impeccable aerodynamics and exceptional power transfer. It gives you a competitive edge in every second.
Donât wait any longer to take your cycling experience to the next level. Equip your avatar now and start pedaling toward your goals!
BKOOL is the most complete cycling simulator on the market, try it FREE for 7 days!
Indoor cycling has become one of the most popular physical activities, both for professional athletes and fitness enthusiasts. It offers significant benefits for cardiovascular health, muscle strength, and overall well-being. However, it also presents specific challenges due to its fixed nature and differences from outdoor cycling. This is where ergonomics comes into play, an essential aspect to ensure safe, comfortable, and effective workouts.
Understanding Ergonomic Challenges
Indoor cycling does not allow for the freedom of movement characteristic of outdoor cycling. This means that if the bike is not properly adjusted, cyclists may experience back, knee, or wrist pain, as well as reduced performance. This problem is amplified during prolonged sessions, where even a small misalignment can lead to significant discomfort.
The concept of the “bike fit window” helps address these challenges. This term refers to the range of possible adjustments on a bike that allow a cyclist to maintain a comfortable and efficient posture. Cyclists with a wider adjustment range (large windows) tend to adapt better to standard bike setups. However, those with narrower windows require highly customizable setups to avoid discomfort.
Innovative Solutions by Wahoo
Wahoo, a leading brand in indoor cycling, has revolutionized the cyclist experience with solutions that consider individual ergonomic needs. For example:
Wahoo KICKR CORE and KICKR BIKE: These bikes are designed for cyclists with wide adjustment windows, allowing precise configurations that optimize seat, handlebar, and pedal positioning. They are ideal for intense and prolonged workouts.
Wahoo KICKR MOVE and KICKR ROLLR: These platforms include lateral movement, making them ideal for cyclists with narrower windows who experience discomfort in fixed setups. By mimicking the natural movements of outdoor cycling, they relieve joint pressure and enhance comfort during long sessions.
The Role of Accessories
In addition to bikes and platforms, Wahoo offers accessories that further enhance the indoor cycling experience. The Wahoo CLIMB system introduces vertical movement, simulating inclines to provide an immersive experience. Additionally, smart fans help regulate temperature, a crucial factor for maintaining performance in closed environments.
Injury Prevention and Performance Enhancement
A proper ergonomic adjustment not only prevents common discomfort and injuries but also improves the biomechanical efficiency of pedaling. This means cyclists can transfer more power to the pedals with less effort, boosting performance. Additionally, correct positioning reduces fatigue, enabling longer and more effective sessions.
Education and Adaptation: Key Factors
While advanced technologies are essential, educating cyclists on how to properly adjust their bikes is equally important. Understanding individual needs and adapting the bike configuration accordingly is the key to maximizing the benefits of ergonomic innovations.
Ergonomics in indoor cycling is not a luxury but a necessity. From preventing injuries to improving performance, this aspect directly impacts the quality of training. With advanced solutions like those from Wahoo, which consider the “bike fit window” and offer customizable options, cyclists can enjoy a safe and enjoyable experience that maximizes the benefits of every session.
BKOOL is the most complete cycling simulator on the market, try it FREE for 7 days!
Cycling is an activity that combines movement, nature, and the benefits of physical exercise, making it a key tool for preventing various diseases. With rising rates of sedentary lifestyles and chronic diseases worldwide, this sport emerges as an accessible and sustainable solution for improving health in the short and long term.
Regular physical exercise is essential for maintaining a healthy and balanced body. Scientific studies show that physical activity reduces the risk of cardiovascular diseases, type 2 diabetes, obesity, and certain types of cancer. Additionally, exercise helps maintain a strong musculoskeletal system, reduces systemic inflammation, and improves cellular metabolism. In this context, cycling stands out as a low-impact option that can be adapted to different fitness levels and ages.
Benefits of cycling for the cardiovascular system
Cycling is an aerobic activity that strengthens the heart and improves blood circulation. When pedalling, the heart works more efficiently, increasing cardiovascular capacity and reducing blood pressure.
Furthermore, this sport helps decrease levels of LDL cholesterol (known as bad cholesterol) and increase HDL cholesterol, protecting arteries against atherosclerosis. Incorporating cycling into the weekly routine can significantly reduce the risk of heart attacks and other heart diseases.
Source: BKOOL
Cycling and the prevention of metabolic diseases
Cycling is a powerful tool for preventing and controlling metabolic diseases such as type 2 diabetes and metabolic syndrome. Being an energy-consuming activity, cycling improves insulin sensitivity and regulates blood glucose levels.
It also contributes to weight loss and body mass index control, key factors in preventing metabolic complications. A moderate-intensity bike ride for 30-60 minutes a day can make a significant difference in metabolic health.
Impact of cycling on mental health
Mental well-being is another aspect that greatly benefits from cycling. Physical activity releases endorphins, known as happiness hormones, which reduce stress and improve mood. Additionally, pedalling in natural environments has a calming effect, decreasing anxiety levels and helping combat depression. Moreover, cycling promotes socialisation, especially in groups, which strengthens the sense of community and emotional support.
The role of cycling in strengthening the immune system
Moderate exercise, such as cycling, stimulates the immune system, making it more effective in fighting infections and diseases. Regular cycling increases the circulation of immune cells in the body, allowing for a faster and more efficient response to pathogens. However, it is crucial to avoid overtraining, as excessive exercise can have the opposite effect, weakening the body’s defences.
Recommendations for cycling safely and effectively
To make the most of the benefits of cycling, it is important to follow certain recommendations. Wearing a proper helmet, keeping the bike in good condition, and adhering to traffic rules are essential for safety. Additionally, it is fundamental to plan routes according to fitness levels and ensure proper hydration and nutrition before and after each ride. For beginners, it is advisable to start with short routes and gradually increase the intensity and duration.
Source: Canva
Cycling as a sustainable habit for long-term health
This sport can be easily integrated into daily life, whether as a means of transportation or as a recreational activity. Unlike other exercises, cycling is joint-friendly, making it a viable option even for older adults. By practising it consistently, significant improvements in quality of life and longevity can be observed.
Cycling is much more than a hobby; it is a natural preventive medicine that can transform the physical and mental health of those who practise it. From strengthening the heart to combating stress, the benefits of this activity are vast and accessible to all. Adopting cycling as part of a daily routine not only helps prevent diseases but also promotes a healthier and more balanced lifestyle. If you want to continue enjoying the benefits of cycling but bad weather keeps you from going outside, BKOOL has the solution for you.
For those who practise it, cycling represents a lifestyle that combines discipline, effort, and contact with nature. But did you know that this activity can also directly influence your immune system? This article will help you understand how pedalling can strengthen your defences, as well as the risks involved in not finding the right balance between training and recovery.
The relationship between cycling and the immune system
The immune system acts as a protective shield against infections and diseases. When physical exercise, such as cycling, is performed, a series of adaptations occur in the body that can enhance this natural barrier. However, the intensity and duration of the exercise are determining factors. While a moderate routine has positive effects, excessive training can compromise the immune system, leaving the body vulnerable.
Regular physical activity stimulates the circulation of immune cells, improving their ability to detect and combat microorganisms. Additionally, cycling outdoors allows you to breathe fresh air and soak up the sun, promoting the synthesis of vitamin D, an essential nutrient for an effective immune response.
Benefits of cycling for immunity
Among the many benefits of cycling, its ability to reduce stress stands out, as stress is one of the main enemies of the immune system. When you ride a bike, your body releases endorphins, the so-called “happiness hormones,” which help balance your mood and reduce levels of cortisol, a hormone that, in excess, can weaken defences.
Moreover, cycling promotes cardiovascular health, improving tissue oxygenation and strengthening organ function. An efficient circulatory system facilitates the rapid arrival of immune cells to areas where they are needed, optimising protection against pathogens.
Source: Canva
Effects of overtraining on defences
Although cycling offers multiple benefits, excessive training can have the opposite effect. This phenomenon, known as exercise-induced immunosuppression, occurs when the body is subjected to extreme efforts without sufficient time to recover. Under these conditions, the body enters a state of chronic stress that diminishes the quantity and effectiveness of immune cells.
Symptoms of overtraining include persistent fatigue, an increase in respiratory infections, sleep disturbances, and decreased physical performance. Therefore, it is crucial to listen to your body and balance the intensity of exercise with adequate rest periods.
Nutrition and supplementation for cyclists
Nutrition plays a fundamental role in maintaining a robust immune system. For cyclists, a balanced diet that combines carbohydrates, proteins, and healthy fats is essential. Carbohydrates provide energy during training sessions, while proteins contribute to muscle repair and strengthening defences.
Additionally, certain micronutrients like vitamin C, zinc, and iron are key to immune health. Citrus fruits, nuts, spinach, and legumes are excellent options to include in your daily menu. In cases of high athletic demand, supplementation can be useful, but always under professional supervision.
Importance of rest in immune recovery
Rest is the great ally of the immune system. During sleep, the body dedicates itself to repairing tissues, regenerating cells, and strengthening defences. For cyclists, sleeping between 7 and 9 hours a day is indispensable, especially after intense sessions or long days on the bike.
Active rest is also an effective strategy. Engaging in light activities, such as walking or gentle stretching, promotes recovery without overloading the body. These breaks allow the body to recover and be ready for new challenges.
Source: Canva
Practical recommendations to strengthen the immune system
If you want to maximise the benefits of cycling and maintain an optimal immune system, here are some practical recommendations:
Find balance: alternate intense training with lighter sessions and full rest days.
Stay hydrated: Water is essential to maintain the body’s homeostasis and facilitate the elimination of toxins.
Include probiotics in your diet: Foods like yogurt or kefir help maintain a healthy gut microbiota, which plays a crucial role in immunity.
Avoid stress: Incorporate relaxation techniques such as meditation or yoga to complement your training.
Protect your health in winter: If you cycle in cold weather, use appropriate clothing to avoid colds and consider having a hot drink afterwards.
Cycling not only strengthens your body and mind but can also be an ally in defending your health. With balanced practice, a proper diet, and sufficient rest, it is possible to enhance your immune system and fully enjoy this passionate sport. Remember that listening to your body is key to maintaining performance and preventing injuries or illnesses
At BKOOL, cycling becomes much more exciting when you do it with company. The virtual cycling experience reaches a whole new level when you share the road with friends, and we want to make that connection easier and closer. Thatâs why weâve implemented new improvements focused on your friends.
New Friend Features in BKOOL
From now on, you can invite other users to be your friends directly from the app. You can connect with up to 200 friends to share workouts and overcome challenges together.
Invite Friends via Email
If you know someone who already uses BKOOL, you can send them an invitation from the friends panel. Once the invitation is sent, your future friend will need to accept the friend request through our website, in their private section. Please note that the invitation will only be sent if they are already a member of BKOOL.
Invite Friends on BKOOL Youâve Shared an Activity With
When you finish an activity, you can invite other users to be friends. There is a limit of 5 invitations per activity, so choose your new road companions wisely.
In our virtual cycling simulator, riding together is always better. What are you waiting for to expand your group of friends on BKOOL and enjoy an even more social experience?
BKOOL is the most complete cycling simulator on the market, try it FREE for 7 days!
Sleep is one of the fundamental pillars for any athlete, especially cyclists. During rest periods, the body undertakes key processes such as muscle tissue repair, energy level restoration, and the consolidation of motor skills learned during training.
Without adequate sleep, performance can drastically decline, increasing the risk of injuries and chronic fatigue. Prioritising quality rest is not optional; it is a necessity if one seeks to improve both day-to-day life and competitive performance.
Phases of sleep and their relationship to physical recovery
Sleep consists of various phases, each with specific functions for the recovery of the body and mind. The deep sleep phase, or slow-wave sleep, is essential for muscle regeneration and strengthening the immune system. During this stage, the body releases hormones such as growth hormone, which is crucial for repairing damaged tissues.
The REM phase, on the other hand, focuses on memory consolidation and learning, which are important for technical and tactical mastery in cycling. Disrupting or altering these phases negatively impacts both physical and mental recovery.
Factors affecting sleep quality in cyclists
Cyclists, both amateur and professional, are exposed to several factors that can disrupt sleep. Excessive use of electronic devices before bed, evening training sessions that elevate adrenaline levels, and poor nighttime nutrition are some of the most common elements. Additionally, psychological factors such as performance pressure or pre-competition stress can cause insomnia. Conversely, caffeine, an ally during the day, can become an enemy if consumed too close to bedtime.
Foto: Canva
What can you do to improve sleep?
Sleep hygiene consists of a series of habits that promote restorative rest. Creating a consistent nighttime routine, going to bed and waking up at the same time each day, helps regulate the circadian rhythm. Reducing screen exposure at least an hour before sleeping and keeping the bedroom dark, cool, and quiet are simple yet effective measures.
It is also crucial to avoid heavy or fatty dinners, opting instead for light, easily digestible foods. Finally, practising relaxation techniques such as meditation or deep breathing can facilitate the transition to deep sleep.
The benefits of proper rest
Quality sleep not only allows for better recovery but also enhances performance. Cyclists who get enough sleep typically experience higher energy levels, faster reaction times, and better decision-making during competitions.
Moreover, adequate rest regulates appetite and metabolism, contributing to maintaining an optimal body weight for cycling. Nightly recovery is also crucial for reducing muscle inflammation, allowing the body to be ready for new training sessions.
Supplements and natural aids to optimise rest
In some cases, cyclists may benefit from using supplements to improve sleep quality. Magnesium is known for its ability to relax muscles and reduce stress, while melatonin is useful for regulating sleep during periods of schedule disruption, such as international travel for competitions.
There are also natural options like valerian or chamomile teas, which have relaxing properties. However, it is essential to consult a professional before introducing any supplement into the daily routine.
Warning signs: how to identify sleep problems
It is not always evident when sleep is insufficient or of poor quality. Some warning signs include constant fatigue, difficulty concentrating, irritability, and stagnant or declining athletic performance.
Other symptoms may include recurrent muscle pain, weight gain, or increased susceptibility to colds and other illnesses. In the presence of these symptoms, it is crucial to review sleep habits and, if necessary, seek professional help to prevent long-term consequences.
Source: Canva
Practical cases and final tips for cyclists
Take, for example, an amateur cyclist who trains daily after work. His main problem is that after intense sessions, he struggles to fall asleep due to physical and mental activation. In this case, he could benefit from incorporating gentle stretches and relaxation techniques after training, having dinners rich in tryptophan like turkey or bananas, and avoiding the use of electronic devices.
In conclusion, sleep should not be underestimated in a cyclist’s routine. Implementing measures to improve its quality will not only reflect in better recovery but also in more consistent and lasting performance in the sport. Remember: resting well is not wasted time; it is an investment in your performance and well-being.
The excitement of the Soudal Quick-Step official jersey giveaway keeps growing! Each day, weâre adding new names to the list of lucky winners who have claimed this exclusive prize. If you havenât participated yet, donât miss out! Every day is a new opportunity to win this unique and special prize. All you have to do is purchase our Christmas Gift Card: 6 months of BKOOL for only âŹ48. This gift card can be added to existing subscriptions. You can gift it to someone special, or treat yourself and enjoy the most realistic and complete virtual cycling experience!
Winners List
Weâll update this list daily, so stay tuned! You could be the next winner.
December 16th
Oscar Ouro
December 17th
Tomasz UsciĆski
December 18th
Cristian Nunez Vicente
December 19th
Angelo Marchetta
December 20th
Jose MarĂa Carron
December 21st
Isidoros Kargatzis
December 22nd
Luis Angel Fernandez
December 23rd
Serra Johan
December 24th
Diego Canton Ramirez
December 25th
David Costa
How to Take Part
You too can win an official Soudal Quick-Step jersey. All you need to do is purchase our Christmas Gift Card and youâll automatically enter the giveaway. The winners list is growing day by day, and weâd love to see your name on it! Buy your coupon now, and who knows, tomorrow you could be wearing the jersey.
BKOOL is the most complete cycling simulator on the market, try it FREE for 7 days!
After the historic virtual showdown between Chris Froome and Alberto Contador, we bring you another virtual cycling event you canât miss. The âLandismoâ arrives at BKOOL with a Group Ride alongside the legendary Mikel Landa. On Thursday, December 12th, at 6:00 pm (CET), experience what itâs like to train with this mountain king on one of the stages of our 2024 Giro dâItalia Virtual.
Plus, joining this Group Ride comes with an added bonus you canât miss: if you complete the stage, youâll automatically enter a draw to win a Soudal Quick-Step official jersey signed by none other than Mikel Landa and Remco Evenepoel! Not only will you enjoy riding with a legend, but you could also take home this exclusive prize. Itâs an opportunity you donât want to miss.
During the Group Ride, Landa will also be interacting with fans and answering questions live via the Instagram account of his team, Soudal Quick-Step. Donât miss this chance to ride with this cycling legend!
How to Join the Group Ride
To take part in this virtual cycling event, just follow these steps:
1. Register at www.bkool.com and download BKOOL Cycling on your computer, tablet, or smartphone.
2. Connect your smart trainer or Smart Bike of any brand.
3. Log in to the simulator on Thursday, December 12th, at 6:00 pm (CET).
4. In the LIVE section, youâll find the featured session marked with a Group Ride tag. You can also access it from the simulatorâs main carousel under the Group Ride card.
5. Join on time and take advantage of the pre-ride warm-up (6:00 pm – 6:10 pm CET).
The session will be available in the LIVE section of BKOOL a few minutes before it starts, so you can log in calmly, enjoy the warm-up, and get ready to give it your all!
If itâs your first time on BKOOL, remember you have 7 days of free trial. Take this chance to enjoy this exclusive Group Ride and much more!
Weâre launching exciting new items in our virtual store! Get ready for new helmets, glasses, and bike frames that promise to revolutionize your experience. These items not only allow you to stand out with spectacular designs but also enhance immersion and realism in your virtual races and training sessions. Discover how these new additions can transform your next ride!
Bike Frame
Weâre adding the stunning RIDLEY FALCN RS, a masterpiece designed to maximize speed and efficiency with every pedal stroke. This model combines advanced aerodynamics with lightness and stiffness for exceptional performance.
Wheels
Now you can choose from two new wheel models: the exceptional NEWMEN Advanced SL X.R.36, and the versatile NEWMEN Streem Allround VONOA. Both models offer the ideal combination of lightness, durability, and dynamism for all terrains.
Cycling Glasses
The innovative cycling glasses by RUDY PROJECT stand out, designed to protect your eyes while optimizing vision. Options include the Cutline Lagoon Matte – Impactx 2 Laser Black, crafted for clarity and contrast in any condition; the elegant Cutline Cosmic Blue Matte – ML Ice; and the modern Cutline Crystal Ash Gloss – Multilaser Sunset, which combines style with high-performance functionality.
Helmets
For safety and comfort, weâre introducing the advanced RUDY PROJECT Nytron helmets, available in three colors: Black, Blue Metal, and Pink Fluo. Each model features aerodynamic design, advanced ventilation, and top-tier protection.
Whether you want to stand out in style or enjoy a more immersive experience, these items are essential for equipping your avatar. Donât miss the opportunity to elevate your virtual cycling experience and get ready to lead your next race with the best gear.
BKOOL is the most complete cycling simulator on the market, try it FREE for 7 days!
Cycling is much more than just a recreational activity or a means of transportation. It is a sport that, besides benefiting the cardiovascular system and strengthening large muscle groups, has a direct impact on specific parts of the body that often go unnoticed.
One of these silent protagonists is the feet, which play a fundamental role in cycling performance. In this article, we will explore how cycling helps strengthen the plantar muscles and why this is essential for cyclists of all levels.
The Importance of Feet in Cycling
Although much is said about legs and core in cycling, the feet are the direct point of connection between the body and the bike. Through them, all power is transferred to the pedal, meaning that their health and strength directly influence performance. Strong plantar muscles provide greater stability, improve pedaling efficiency, and reduce the risk of injuries, not just in the feet but also in other parts of the body, such as the knees or hips.
Photo: Canva
How Cycling Strengthens Plantar Muscles
The repetitive motion of pedaling acts as a natural workout for the muscles of the feet. Every time you apply force to the pedal, key muscles such as the short flexor of the toes and the abductor hallucis (commonly associated with bunions or hallux valgus) are activated. Additionally, the use of specific cycling shoes with stiff soles helps distribute pressure evenly, enabling the muscles to work in a balanced manner. This strengthening is progressive and consistent, especially during long rides or high-intensity training sessions.
Strong feet not only enhance performance on the bike but also offer additional benefits in daily life. In cycling, as mentioned, they contribute to greater stability and more efficient pedaling, which translates to less wasted energy. Off the bike, fit feet help prevent common issues such as plantar fasciitis, improve posture, and promote a more stable gait.
The Impact of Cycling on Overall Foot Health
Cycling is a low-impact sport that protects joints, including the feet. However, it is also important to note that incorrect practices, such as using inadequate footwear or improper pedal positioning, can lead to problems like calluses, muscle overload, or even chronic pain. Therefore, while cycling can be a great ally for foot health, it is essential to focus on technical details to maximize its benefits.
Tips for Enhancing Plantar Muscle Engagement While Cycling
To make the most of cycling in terms of foot strengthening, itâs important to pay attention to key details. Adjust your cleats correctly to ensure proper alignment. Invest in quality shoes that provide adequate support and stiffness. Additionally, vary training intensity, combining light pedaling sessions with higher-resistance workouts to engage the muscles from different angles.
Common Mistakes That Affect Foot Muscles
One of the most common mistakes is ignoring signs of foot overload. Pain, numbness, or burning during pedaling are indicators that something is not functioning correctly. Another frequent issue is wearing shoes that are too tight or with overly soft soles, which weakens the muscles and increases the risk of injury. Lastly, incorrect pedaling technique, such as applying force only during the downward phase, can limit the full engagement of the foot muscles.
Photo: Canva
Complementary Exercises to Strengthen Feet Off the Bike
Although cycling is an excellent tool for working the feet, complementing it with specific exercises off the bike makes a significant difference. Activities such as walking barefoot on various surfaces, proprioception exercises, or using resistance bands strengthen plantar muscles comprehensively. It is also advisable to perform specific stretches to maintain flexibility and prevent tension.
Strengthening your feet is a long-term investment in health. Practiced correctly, cycling is a powerful tool for effectively working the plantar muscles without conscious effort. By paying attention to technique, equipment, and supplementing with specific exercises, you can enjoy stronger, more stable, and healthier feet, both on and off the bike. A good way to train foot posture is by using a simulator like BKOOL.
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