English – Page 4 – BKOOL Magazine

In the world of cycling and other endurance sports, athletes are always looking for ways to improve their performance. In recent years, carbon monoxide (CO) inhalers have emerged as a controversial tool in this area. Their use promises an increase in physical capacity, but raises important questions about their efficacy, safety and ethics.

Here we explore everything you need to know about this topic, based on scientific evidence and expert opinion.

What are carbon monoxide inhalers?

Carbon monoxide inhalers are devices designed to deliver small doses of carbon monoxide gas into the body. CO is a colourless, toxic gas that, in controlled concentrations, can have specific physiological effects. Although this substance is mainly known for its hazards in polluted environments, its application in microdoses has been studied in medical and sporting contexts.

In sport, the main purpose of these inhalers is to increase the efficiency of oxygen delivery to muscles by manipulating haemoglobin. However, its mechanism of action is still debated within the scientific community.

For what purpose is it used?

The rationale behind the use of carbon monoxide in sport lies in its interaction with haemoglobin. When inhaled in small amounts, CO binds to haemoglobin, forming carboxyhaemoglobin. This process displaces oxygen in red blood cells, but can also trigger an adaptive response in the body. Some studies suggest that this adaptation may improve the body’s ability to carry oxygen under conditions of physical exertion.

According to a study published in Frontiers in Physiology in 2021, controlled exposure to CO can stimulate the production of erythropoietin (EPO), a hormone that increases red blood cell production. This could benefit endurance athletes by improving their aerobic capacity. However, evidence is still limited, and effects vary according to dose and duration of exposure.

Carbon monoxidde — Source: Envato Elements

These are the potential benefits for sports performance

Proponents of carbon monoxide inhalers highlight several potential benefits. These include improved muscle oxygenation, greater endurance in long-duration events and faster recovery after intense exertion.

A 2019 study by the University of Colorado found that some athletes reported an improvement in their perception of exertion and a marginal increase in their performance in cycling time trials. However, these benefits were not similar and depended on individual factors such as previous training level and CO tolerance.

Associated risks and side effects

Despite the supposed advantages, the use of carbon monoxide in sport is far from safe. Associated risks include dizziness, nausea, loss of consciousness and, in extreme cases, brain damage or even death from poisoning.

In addition, the formation of carboxyhaemoglobin reduces the body’s ability to carry oxygen, which can lead to hypoxia in vital tissues. According to Dr Michael Joyner, an expert in exercise physiology at the Mayo Clinic, ‘the margin between a “safe” dose and a toxic dose of carbon monoxide is extremely small, making the practice inherently risky’.

The scientific community is divided on the use of carbon monoxide inhalers. While some researchers see interesting potential, many others warn of the dangers and lack of conclusive evidence.

An analysis published in ‘Sports Medicine’ in 2022 concluded that, while CO microdosing may offer benefits in controlled settings, the risks outweigh any potential improvements in performance. Furthermore, long-term studies on the effects of CO in athletes are virtually non-existent, making it difficult to assess its safety over time.

What is the legislation and ethical use in sport?

The use of carbon monoxide in sport raises serious ethical and legal issues. The World Anti-Doping Agency (WADA) does not currently include CO on its list of banned substances, but this could change if its ability to significantly enhance performance is demonstrated.

From an ethical point of view, many experts argue that its use contradicts the principles of fair play and puts the health of athletes at risk. In sports such as cycling, where anti-doping policies are strict, the introduction of this practice could open the door to a new type of controversy.

These are the potential benefits for sports performance

Associated risks and side effects

The scientific community is divided on the use of carbon monoxide inhalers. While some researchers see interesting potential, many others warn of the dangers and lack of conclusive evidence.

What is the legislation and ethical use in sport?

Osteoporosis is a bone disease characterised by loss of bone density and weakening of the bones, increasing the risk of fractures. This condition mainly affects older people, especially postmenopausal women, but it can be prevented and, in some cases, slowed down with the right lifestyle.

This is where cycling comes in. Although often associated with cardiovascular rather than bone benefits, the two-wheeled sport can be an ally in the prevention of osteoporosis, provided it is practised with certain precautions and combined with other complementary activities. We will now take a look at how cycling helps to strengthen bones and prevent this disease.

How does cycling affect bone health?

Unlike other high-impact activities such as running, cycling is a low-impact exercise, which means that it places less stress on joints and bones. This is a positive point, as it reduces the risk of injury, but it also means that there is less direct stimulus to the bones. However, this does not prevent cycling from having significant benefits for bone health, especially if combined with strength and bodyweight exercises that contribute to bone density.

The role of loading and resistance in bone strengthening

Bones are strengthened and maintain their density by the load and stress we put on them. Although cycling does not involve heavy impacts, it requires significant force on the legs and mid-legs, which can indirectly stimulate bone density in these areas. When cycling, the muscles exert pressure on the bones, generating micro-stimuli that can contribute to the maintenance of bone health. This effect can be amplified by complementary activities such as strength training and stretching.

Cycling and muscle strengthening

Muscle mass is a key component in the prevention of osteoporosis. The stronger the muscles, the more support and protection they provide to the bones, reducing the risk of fractures. Cycling primarily works the leg muscles (quads, hamstrings and calves), as well as involving the lower back and buttocks. Strengthening these muscle groups helps create a stronger bone structure, providing the support needed to prevent bone deterioration with age.

Cycling and vitamin D: an essential combination for bones

A key aspect in the prevention of osteoporosis is sun exposure, which facilitates the synthesis of vitamin D in the skin. Vitamin D is crucial for the absorption of calcium, the mineral that forms the basic structure of bones. Cycling outdoors provides natural sun exposure, which helps maintain adequate levels of vitamin D in the body.

In addition, outdoor activity is often a great way to maintain motivation and interest in exercise, which translates into long-term healthy habits. It’s true that the onset of winter means you don’t want to take your bike out on the road and therefore get that much sunlight, but you can always look for ways to keep cycling.

The importance of combining cycling with weight-bearing and resistance exercises

Cycling alone is not sufficient for optimal bone health. Since bone density responds best to high-impact exercise such as weightlifting or jumping, it is advisable for cyclists, especially those over the age of 50, to combine cycling with resistance exercise. Activities such as weight lifting, elastic band training or body weight training stimulate bone density more directly. Doing this kind of exercise on a regular basis can help prevent bone loss and maintain strong bones.

How to structure a bone-strengthening training routine

To maximise the benefits of cycling and reduce the risk of osteoporosis, a varied routine combining cardiovascular and resistance training is recommended. Here is a suggested weekly routine to strengthen bones:

Days 1, 3 and 5: Moderate to intense cycling for 30-45 minutes.
Day 2: Resistance and weight-bearing exercises (squats, lunges, leg and back weights).
Day 4: Light cycling or brisk walking for 30 minutes and strength exercises for arms and trunk.
Day 6: Jump training (plyometrics) or low impact weight bearing exercises.

What are the best complementary exercises for cyclists?

For cyclists looking to strengthen their bones, the following weight-bearing and resistance exercises are particularly recommended:

Squats and lunges: Strengthen the legs and lower back, key areas for cyclists.
Deadlifts: Help strengthen the lower back, buttocks and muscles at the back of the legs.
Leg press: Ideal addition to build strength in the leg muscles, which are the most commonly used muscles in cycling.
Core exercises: Working the abdominal and lumbar muscles improves stability and support for the spine and thus for the bones.

While cycling may not be the highest impact activity for strengthening bones, it can be a valuable tool in a balanced exercise routine. By combining cycling with resistance and bodyweight exercises, cyclists can benefit from a stronger and more resilient skeletal system. Regular cycling, along with good nutrition and sun exposure, can also prevent osteoporosis and promote optimal bone health at all stages of life. One of the ways to continue cycling in winter and all the benefits it brings for bone health, a cycling simulator like the one from BKOOL can be the solution.

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

This Monday, Relive the Epic Rivalry Between Two Legends in Their Last Dance

Chris Froome and Alberto Contador, two cycling legends, face off once again on November 25 in a special Group Ride you won’t want to miss. Their epic mountain battles defined an era and left unforgettable moments. Now, you can relive that rivalry firsthand in this unique event.

Get ready for this thrilling showdown, taking place on Monday, November 25, at 6:30 PM (CET). This time, Froome and Contador won’t be backed by their professional teams but will share the peloton with hundreds of Bkoolers like you.

The ride will take place on the third stage of our Giro d’Italia Virtual 2024: Riccione – Cento: San Pietro in Casale – Cento, making it a historic milestone for cycling. Never before have Chris Froome and Alberto Contador competed head-to-head in the Corsa Rosa.

You can also follow this event live on Instagram LIVE through the profiles of both cyclists and BKOOL’s social media channels.

How to Join the Group Ride

To be part of this historic 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. Access the simulator on Monday, November 25, at 6:30 PM (CET).

4. In the LIVE section, you’ll find the highlighted session marked as a Group Ride. You can also access it through the first carousel in the simulator under the Group Ride card.

5. Join on time and take advantage of the warm-up session (6:30 PM – 6:40 PM CET).

The session will be available in the LIVE section of BKOOL a few minutes before it begins, so you can join calmly, enjoy the warm-up, and get ready to be part of this event that will go down in cycling history!

If it’s your first time on BKOOL, remember you have 30 days of free trial. Take this chance to enjoy this exclusive Group Ride and much more!

Are you ready to ride with legends?

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

On November 13, Bkoolers from all over the world joined together to ride with the young promises of the Soudal Quick-Step team: Gil Gelders and Pepijn Reinderink. This exciting challenge took place on the second stage of our Virtual Giro d’Italia 2024: Genoa – Lucca: Capezzano Pianore – Montemagno.

The course tested all participants, who gave their best to reach the finish line. However, Gelders and Reinderink did not want to be left behind and took respectively first and second place in the ranking.

This special Group Ride was an experience full of emotion, where each Bkooler felt the adrenaline of pedaling alongside the stars of world cycling. This is just one of a series of Group Rides we’ll be doing with some of the Soudal Quick-Step riders, so stay tuned, because soon you’ll find out who will be the next riders you’ll be riding with!

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

Cardiovascular training, commonly referred to as cardio, is fundamental to the physical development of any athlete, and in the world of cycling, it becomes a crucial tool for improving performance and achieving a higher level of endurance. From the ability to cover long distances to the ease of recovery after an intense day, cardio influences various aspects of performance. Not only does cardio training strengthen the heart and lungs, but it also increases the body’s efficiency in using oxygen, which is vital in endurance sports such as cycling.

For amateur cyclists, understanding how cardio training impacts their performance can make a huge difference to their progression, helping them to achieve new goals and enjoy cycling more fully. In this article we will explore the specific benefits of cardiovascular training, as well as how best to incorporate it into your day-to-day cycling.

What is cardiovascular training

Cardiovascular training is defined as any activity that increases heart rate and breathing for an extended period of time. This type of training focuses on strengthening the cardiovascular system (heart and lungs) and improving its ability to deliver oxygen to the muscles. Examples of cardio activities include running, swimming, rowing and, of course, cycling.

The main goal of cardio is to work in the aerobic range, i.e. at a moderate intensity where the body primarily uses oxygen to convert carbohydrates and fats into energy. In cycling, cardio training can be achieved through long distance rides at a sustained pace or interval sessions, each of which has a particular impact on the cyclist’s endurance and physical capacity.

What are the benefits?

One of the most notable benefits of cardiovascular training is the increase in physical endurance, which translates into the ability to sustain effort for a longer period without fatigue. For recreational cyclists, this type of training is essential, as it allows you to ride more kilometres with less fatigue, improve your time on each ride and tackle climbs and varied terrain with greater ease.

Another positive aspect is the improvement in blood circulation. Cardio helps to strengthen the heart, allowing it to pump more blood and oxygen to the muscles, thus optimising their performance. A stronger heart means a lower resting heart rate and faster recovery after intense exertion, which is especially useful for cyclists who want to improve their endurance on climbs or long rides.

Cardio also helps reduce the risk of injury. By increasing lung capacity and heart efficiency, the body tolerates constant physical exertion better, allowing cyclists to have less muscle soreness and improve their ability to recover between workouts.

Impact on endurance and aerobic capacity

Endurance is an essential skill for cyclists, especially those who enjoy long routes and steep mountains. Aerobic endurance, specifically, is significantly enhanced by cardiovascular training. This type of endurance relies on the use of oxygen as an energy source, and aerobic training helps the body improve its ability to use it efficiently. This means that a trained cyclist maintains a steady, moderate pace for hours without reaching the fatigue levels of a non-cardio trained cyclist.

Cardiovascular training also impacts anaerobic endurance, although to a lesser extent. High-intensity, short-duration activities, such as sprints, rely heavily on the anaerobic system, which uses glycogen stores rather than oxygen. However, by improving the aerobic base through cardio, cyclists can sustain more intense efforts before reaching the point where they need to slow down.

Influence on muscle recovery

Cardiovascular training also plays a key role in muscle recovery, a crucial factor for long-term performance. Rapid recovery allows cyclists to train more frequently and effectively, avoiding the risk of overtraining and chronic fatigue. Low-intensity cardio after a hard training session, known as active recovery cardio, can help eliminate lactic acid build-up in the muscles and promote the circulation of fresh oxygen, speeding up the recovery process.

In addition, an efficient cardiovascular system allows muscles to repair faster, thanks to better oxygenation and increased toxin removal. Cyclists who incorporate cardio into their regular training may find that their legs feel less heavy after intense workouts and that recovery time is significantly less, allowing them to get back on the bike with less discomfort.

Relationship between cardiovascular training and weight control

For many cyclists, weight control is an important aspect of their performance, as weight affects the ability to climb hills and maintain speed on the flat. Cardiovascular training is an effective tool for burning calories and contributing to weight maintenance, thus improving cycling efficiency.

Cardio increases caloric expenditure and helps the body use fat as an energy source, especially in low to medium intensity workouts. This feature of cardio training makes it an ideal choice for those looking to reduce body fat percentage and improve their power-to-weight ratio, which translates into greater efficiency on the bike.

Cardiovascular training not only helps with weight control, but also increases basal metabolism, which allows the body to burn calories even at rest. For cyclists, this means that by maintaining a cardio routine, it is possible to optimise performance and endurance without making drastic dietary changes.

Effects on mental health and focus

The impact of cardiovascular training is not limited to the physical aspect; it also has significant effects on mental health and focus. During cardiovascular exercise, the body releases endorphins, known as the happy hormones, which help to reduce stress and improve mood. For cyclists, this means that training is a time to release tension and gain mental clarity.

Concentration and focus also benefit from cardio. Long-distance cycling requires a strong and focused mindset to maintain pace and avoid distractions. Cardio training helps to improve these skills, allowing the cyclist to maintain concentration over long rides and improve their ability to plan and execute strategies on the road.

Considerations for optimising cardiovascular training

To get the most out of cardiovascular training in cycling, it is important to consider a few key aspects. Firstly, variety is essential. Alternating between long duration sessions and high intensity workouts, such as intervals, helps to work on both aerobic and anaerobic endurance, providing a complete workout that covers all the needs of an amateur cyclist.

It is also advisable to use a heart rate monitor to measure intensity and ensure you are working in the right zone. Training in the aerobic zone, approximately 60-80% of maximum heart rate, allows the body to stay in an efficient fat burning range and improve endurance. On the other hand, training in higher heart rate ranges, between 80-90%, allows for improved performance in intense efforts and increased anaerobic capacity.

Finally, recovery should be an integral part of the training plan. Incorporating active rest days and low intensity sessions allows the body to recover and adapt to the demands of cardiovascular training.

Train cardio in a fun way

Cardio training is one of the most powerful tools for improving cycling performance. From endurance to muscle recovery to weight management, the benefits of cardio span multiple areas that can help recreational cyclists reach new goals and get more enjoyment out of every ride.

Incorporating cardio on a regular basis and tailoring it to each cyclist’s personal needs can help optimise performance, protect health and fully enjoy the sport. One of the ways you can train cardio, and now that the bad weather is coming, is by using a cycling simulator and BKOOL is one of the best ways to practice cardio.

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

The latest releases from your favorite brands are now available in our simulator. We introduce new models of virtual bikes and helmets, which you can purchase in our virtual store to equip your avatar with the most modern items on the market. Stand out in every race or training session with style and enjoy an even more realistic virtual experience.

New HJC Virtual Helmets Available

Designed with cutting-edge technology, these helmets offer extra aerodynamics to help you achieve your maximum performance.

HJC IBEX 3 MT GL GREY YELLOW
HJC IBEX 3 MT GL NACY
HJC IBEX 3 MT GL BLACK GOLD

New Virtual Bikes

AURUM Magma Carbon Gloss
Inspired by years of competition and development, this bike combines innovation and quality, representing the evolution of high-performance bicycles.

Specialized TARMAC SL8
With its unique combination of lightness, aerodynamics, and ride quality, this bike becomes the fastest race bike ever. After more than two decades of development, this model has successfully redefined speed.

Now is the perfect time to choose from these new helmet and virtual bike options to take your avatar to the next level. Pick your gear and start pedaling!

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

As you may already know, at BKOOL you can upload your cycling route video so you can relive it whenever you want and share it with Bkoolers from over 100 different countries. To correctly upload your video route, you’ll need to use our BKOOL Video Route Editor. This simple guide contains all the information you need to get started.

BKOOL Video Route Editor Manual

1. Installing the BKOOL Video Route Editor

To begin, record your video route by following the recommended instructions in the BKOOL route recording guide. Then, download the video editor from Bkool.com and install it on your device, whether on PC or Mac. For optimal performance, it’s recommended to use Windows 10 on PC or MacOSX 10.14 on Mac.

When you open the editor, choose whether to start a “new project” or load an “existing project.”

4.1. Common Error Correction

GPS data can contain errors, particularly in altitude, affecting simulation accuracy. In the profile graph, locate error peaks to correct them:

Ensure the GPS route matches the video and reflects the real path of the route.
Verify that the map position is correct at several points throughout the video.

Altitude Correction

The editor will mark altitude error segments with an icon on the graph, and errors will appear in red in the data table. Select the row corresponding to the error and choose:

Automatic correction, if the system allows automatic altitude correction.
Manual adjustment, allowing you to adjust the gradient in that area for consistency with surrounding points.

You can also select a section of the profile to make a segment correction if there are clear errors.

Map Point Correction

This tool lets you slightly adjust point positions on the map or delete incorrect points. However, this function should only be used in exceptional cases. If the GPS track is generally inaccurate, you will not be able to properly synchronize it with the video.

In the bottom right corner of the map, you can:

Move around the map without affecting the track.
Move the closest track point to a specific map location.
Delete the closest track point.

For more guidance, check out this short video tutorial.

5. Route Publication

Save your project periodically while editing, especially before publishing. This will prevent data loss if any issues arise during the video upload.

Before publishing, check the content restrictions. If your video violates any of them, it won’t be published. Once you’ve reviewed and complied with the guidelines, select “Publish,” log in with your BKOOL account, and upload the route. Depending on the video size, the upload process may take several minutes; ensure you don’t close the application or turn off your device during the upload.

6. Service Terms and Conditions

Using the BKOOL Video Route Editor and publishing routes are subject to BKOOL’s Terms of Use and Privacy Policy. Follow these rules to prevent your video from being rejected:

Videos containing the following will not be accepted:

Pornographic or sexual content.
Illegal activities or behavior, such as discrimination, animal abuse, or drug use.
Explicit or gratuitous violence, including aggression or humiliation.
Disturbing images, such as accidents.
Copyright infringement: only publish videos created by you or with permission.
Unauthorized advertising.
Low quality: avoid blurry, off-center, or poorly angled videos.

Also, avoid excessive logos or text in the video, as they may be grounds for rejection.

By following these guidelines, you can ensure your cycling video route will be successfully published on the BKOOL platform. Ready to take your cycling experience to the next level?

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

Il Lombardia, Milan-Sanremo, Strade Bianche… surely all these great races sound familiar, and it’s likely you’ve dreamed of being part of them at least once. Thanks to BKOOL, now it’s possible—with just one click.

Presenting World Classic Races, a collection of the most iconic Classics, Monuments, and races available in our Simulator. Ride along their real routes and experience our hyper-realistic HD video + 3D technology.

Which cycling races make up World Classic Races?

Here are the various races included in this collection:

Strade Bianche 2022 and 2024

Ride the legendary “sterratos” and explore the landscapes of Tuscany. Challenge yourself on this route that combines steep technical climbs with enchanting scenery.

Milano-Torino 2024

Take on Italy’s oldest classic, and one of the world’s oldest, and feel the excitement and adrenaline of riding the same kilometres as the pros from the comfort of your own home.

Milano-San Remo 2024

Train on the first monument of the season and ride through the breathtaking scenery of this one-day race.

Milano – San Remo 2024

Il Lombardia 2023

Enjoy the “Classic of the Falling Leaves” in its virtual version. Il Lombardia is famous for its challenging climbs and breathtaking views. This course will test your stamina and technique in a unique autumn classic experience.

Giro di Lombardía 2023: Redentore – Ripatransone

Tirreno Adriático 2024

Immerse yourself in the “Race of the Two Seas” and ride between the Tyrrhenian Sea and the Adriatic Sea! Get ready to experience each stage like the pros and feel the excitement of this week-long Italian race. Will you win Neptune’s trident?

Itzulia Basque Challenge 2023

Ride and discover the beauty of the Basque Country in the virtual version of this race. Immerse yourself in the winding roads and rural charm of this thrilling and exciting experience.

Itzulia 2023: Argandoña – Guereñu

Deutschland Tour 2023

Ride across Germany in the virtual version of the Deutschland Tour! This race offers you the chance to discover unique landscapes and immerse yourself in German culture in an amazing virtual adventure.

Train for the ‘Classic of the Falling Leaves’, ride from the Tyrrhenian Sea to the Adriatic Sea, or celebrate victory after cycling the length and breadth of Germany. Take the plunge and enjoy any of these iconic rides, now just a click away!

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

Recovery from injury is a process that requires patience, adjustments and, above all, a commitment to long-term health. When a cyclist or athlete is forced to pause or modify their training due to injury, questions often arise: how do you continue to exercise without jeopardising the recovery process? Is it possible to stay active and, at the same time, facilitate healing?

In this article we will look at how those who wish to adapt their training and cycling routes while in the recovery process can do so.

Here we will explore how to adjust volume, intensity and routes so that each kilometre ridden adds to recovery, rather than subtracts. The period of competitive downtime can be an opportunity to strengthen technical and physical aspects that are normally overlooked, and make recovery not just a pause, but a reinvention of the way you train.

Importance of adapting training during recovery

One of the most common mistakes in the recovery process is returning too quickly or trying to resume the usual level of training. Not only can this cause a relapse, but it can sometimes aggravate the injury or create new discomfort. Adapting the training allows the body to assimilate the physical changes caused by the injury and prepare for a gradual return to performance level.

In this phase, the focus should be on maintaining general fitness without imposing an excessive load on the injured area. Adapting training means choosing activities and volumes that maintain cardiovascular capacity and muscular endurance. Such adaptations serve to ensure safer recovery and, in many cases, improve technique and efficiency.

Factors to consider before changing training

Before making any adjustments, it is essential to consider several factors that affect recovery. The nature of the injury is one of the key aspects: not all injuries require the same type of adaptation. A fracture, for example, requires complete rest at first, while tendonitis may benefit from controlled exercises to help strengthen the affected tissues.

Another important factor is the recovery time recommended by the health professional. Although the urge to return to full training may be intense, respecting the timing and progression is essential to avoid chronic problems. Age, previous fitness and experience also play a role in how training should be adapted. The more experienced the athlete, the more aware he/she will be of his/her own body, which will facilitate a gradual and safe adaptation.

Finally, considering nutrition and rest as part of the process is just as relevant as the training itself. These external factors allow the tissues to heal properly and help to maintain the energy level needed to cope with the healing process in an optimal way.

Types of injuries and their impact

Each type of injury requires different care and training adaptations. Muscle injuries, for example, often require rest and progressive strength work to regain stability. Strength training with elastic bands or very light weights helps to maintain activity without overloading the affected muscle.

Joint injuries, such as knee injuries, which are common in cyclists, require special attention to the angle of work and load. In these cases, reducing intensity and avoiding positions that compromise the joint are essential. A return to training sessions may include reducing the distance and using lighter gears to reduce the impact on the knee.

In the case of fractures, the recovery process is slower and often involves immobilisation. During this phase, the focus should be on maintaining cardiovascular fitness through low-impact exercise and activities that do not interfere with the affected area, if permitted by the physician.

Low-impact exercises for continued training

One of the best strategies for staying active during recovery is to choose low-impact exercises that minimise stress on the injured area. In the case of cycling, an ideal option is the exercise bike, as it allows you to adjust the resistance and maintain a controlled pace. In addition, the exercise bike can be used to work on cardiovascular training without the same load as the road bike.

Core strengthening exercises are also highly recommended, as a strong core helps to stabilise the body and reduce the risk of injury when returning to outdoor cycling. Exercises such as planks, crunches and stability exercises are excellent for working the deep muscles without compromising the affected area.

Walking and hiking are another alternative for maintaining cardiovascular endurance, as long as the routes are adapted to flat, easy terrain. Although they will not completely replace the level of exertion on a bicycle, they allow you to work the cardiorespiratory system and keep the physical base at an adequate level to then return to higher intensity workouts.

How to adapt the intensity and duration while the injury lasts?

This can be achieved by practising the ‘recovery zone,’ which refers to working in a low heart rate range, usually between 50% and 60% of maximum heart rate. This allows activity to be maintained without causing excessive fatigue or compromising the injured area.

Reducing the duration of exercise is equally important. Instead of long sessions of two to three hours, 30 to 60-minute workouts are preferable. This not only prevents exhaustion, but also allows the body to gradually assimilate the workload, which should be increased only when recovery shows clear and stable progress.

Selection of safe and appropriate routes for recovery

Route choice also plays an essential role in the recovery process. Avoiding rough roads and steep slopes reduces the risk of hard impacts and possible relapses. Flat, well-paved routes are ideal during initial recovery, as they allow full control over speed and effort without putting unnecessary stress on joints and muscles.

For urban cyclists, training in parks or on dedicated cycling paths is an excellent option, as they offer the safety needed to work on endurance without the distractions of traffic. As recovery progresses, slightly hilly routes can be added to progressively adjust the workload.

For mountain bikers, it is advisable to start with gravel routes, which are less technical and allow more control. The routes with little incline and stable surfaces help to resume training outdoors without compromising recovery.

Tips to avoid relapse

The return to intensity should be a slow and gradual process. Starting at a low intensity and increasing it each week by 10-20% helps to avoid overloading the system and prevents relapses. Including rest days in the week, at least two or three, is essential to allow the body to recover after each session.

A useful technique is cross-training, which allows different muscle groups to be worked without overloading the injured area. Alternating cycling with swimming or elliptical exercises is an excellent way to improve physical capacity without subjecting the body to a repetitive load that can cause a relapse.

Listening to the body is vital; pain or discomfort is a sign that the level of demand needs to be reduced. Consulting with a physiotherapist or trainer during the process is also an excellent strategy to ensure that recovery is going in the right direction.

Benefits of a cautious return

A gradual approach to returning to training not only reduces the risk of relapse, but also improves long-term performance. The body needs time to re-adapt to the physical demands of each sport, and doing so slowly ensures that each step in the process is safe and effective.

This gradual approach can also be used to correct technical issues that may have caused the injury. Strengthening areas such as core, improving posture and adjusting pedalling are some examples of how recovery can be a space for growth. In the long run, these adjustments not only prevent future injuries but also improve overall performance.

As a final thought, coming back from injury in perfect condition is a process that requires discipline and body awareness. Choosing low-impact exercises, adjusting intensity and duration, and opting for safe routes are key to ensuring a full and effective recovery. Patience and a gradual approach are essential to avoid relapses and ultimately return to a higher level of performance than before.

Recovery does not mean to stop moving forward; it means moving forward in a more conscious and healthy way. One way to take progressive steps in that return to competition is through cycling simulators.

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

Cycling is a sport that requires a perfect combination of endurance, strength and technique. However, one aspect that often goes unnoticed is optimising breathing. Cyclists often focus on leg power or improving their speed, but forget that breathing is key to optimising their performance.

The way we breathe directly affects the supply of oxygen to our muscles and, consequently, our ability to stay active for longer without fatigue. In this article we will explore some exercises and methods that will help you optimise your breathing while cycling, thus improving your performance and making every ride more enjoyable.

Good breathing is key

Breathing correctly while cycling is not just a matter of comfort, but directly influences the body’s performance and efficiency. Proper breathing improves oxygen supply to the muscles, removes carbon dioxide and delays the onset of fatigue. During cycling, especially on climbs or sprints, muscles require large amounts of oxygen to maintain power. If we do not breathe properly, our muscles fatigue earlier than expected, which can limit our performance.

The human body has two main ways of obtaining energy: aerobic and anaerobic. Respiration plays an essential role in aerobic energy production, where oxygen is used to break down glucose into energy. The more efficient your breathing is, the easier it is for your body to obtain energy through this aerobic process, allowing you to sustain prolonged exertion without relying so much on the anaerobic route, which is less efficient and generates more fatigue.

Diaphragmatic breathing techniques

Diaphragmatic breathing, or deep breathing, is a technique that every cyclist should practice. Instead of relying solely on chest breathing (which uses the chest muscles and is more shallow), diaphragmatic breathing allows the lungs to fill completely, using the full capacity of the respiratory system.

To practise it, you can follow this simple exercise:

Place one hand on your abdomen and one on your chest.
Inhale deeply through your nose, making sure that the hand on your abdomen is raised, while the one on your chest remains almost still.
Exhale slowly through your mouth, feeling your abdomen descend.

With diaphragmatic breathing, not only do you get more oxygen with each inhalation, but you also reduce the tension in your respiratory muscles, which is crucial during prolonged exertion.

Exercises to improve lung capacity

In addition to learning how to breathe correctly, it is essential to train your lung capacity. Here are some specific exercises that can help you improve your oxygenation capacity and increase your cycling endurance:

Controlled hyperventilation training: this involves breathing deeply for one minute, maintaining control of inhalation and exhalation. This helps train the lungs to work under stress and increase oxygen holding capacity.
Practice intermittent apnoea: holding your breath after inhaling can train the body to better withstand periods of exertion when oxygen is scarcer, such as during sprints or climbs.
Alternate breathing: inhale through one nostril and exhale through the other. This exercise not only relaxes the nervous system, but also improves breathing control and strengthens the muscles involved in breathing.

Each of these exercises should be progressively incorporated into your training routine. The key is that improving lung capacity does not happen overnight, but with consistency.

These are the benefits of controlling your breathing

Proper breathing control reduces lactate production in the muscles, which delays muscle fatigue and allows you to maintain a constant effort for longer. Another crucial aspect is concentration. Breathing in a conscious and controlled way forces you to be more present and in tune with your body as you ride.

Finally, cyclists who master this section are less likely to experience a sudden feeling of exhaustion, as their body manages oxygen and glucose levels better.

Methods to reduce respiratory fatigue

Breathing fatigue is a fact of life, especially in long endurance events. However, it is something that can be prevented and reduced with the application of certain methods.

One of the most effective is the use of respirators or breathing training devices. These devices add resistance to the airflow, which forces the respiratory muscles to work harder. Over time, this type of training can strengthen the diaphragm and intercostals, making breathing during exertion more efficient and less tiring.

Another option is to perform core strengthening exercises. The diaphragm is the main muscle involved in breathing, but other core muscles (such as the obliques and abdominals) also play a role. A strong core allows for better breathing under exertion and reduces fatigue.

Practical tips to apply during training

When you are in the middle of a training session or a race, there are some simple but effective tips you can apply to improve your breathing:

Get into a rhythm: try to synchronise your breathing with your pedalling pace, especially on climbs. This can help you maintain a steady flow of oxygen to your muscles.
Breathe through your nose and mouth: on harder efforts, don’t hesitate to use both your nose and mouth to inhale and exhale, as this allows for greater airflow.
Maintain proper posture: avoid slouching, as poor posture can limit the capacity of your lungs. Keep your back straight and your chest open to make breathing easier.

Common mistakes and how to avoid them

One of the most typical mistakes among cyclists, especially beginners, is hyperventilating or breathing too fast during exertion. This can lead to an overload of carbon dioxide in the lungs and cause premature fatigue. To avoid this, it is important to focus on slow, deep breathing, even at times of increased exertion.

Another common mistake is not paying attention to breathing until it is too late. Like other aspects of cycling, breathing should be trained proactively and not just corrected when a problem arises.

Breathing is a key element that is often overlooked in cycling. With good breathing control and specific exercises, you will not only improve your performance and endurance, but you will also enjoy every ride more. Practising diaphragmatic breathing, strengthening your respiratory muscles and using control techniques are tools that will help you optimise your performance on any type of terrain. One way to practice your cycling breathing before you hit the road is with a cycling simulator.

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