English – Page 4 – BKOOL Magazine

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.

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.

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

BKOOL is the most complete cycling simulator on the market. Try it for FREE for 7 days!

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. That’s why we’ve 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 You’ve 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.

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.

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.

BKOOL is the most complete cycling simulator on the market. Try it for FREE for 7 days!

The excitement of the Soudal Quick-Step official jersey giveaway keeps growing! Each day, we’re adding new names to the list of lucky winners who have claimed this exclusive prize. If you haven’t participated yet, don’t 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 €48. 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

We’ll update this list daily, so stay tuned! You could be the next winner.

December 16th

Oscar Ouro

December 17th

Tomasz Usciński

December 18th

Cristian Nunez Vicente

December 19th

Angelo Marchetta

December 20th

Jose María 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 you’ll automatically enter the giveaway. The winners list is growing day by day, and we’d 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 can’t miss. The “Landismo” arrives at BKOOL with a Group Ride alongside the legendary Mikel Landa. On Thursday, December 12th, at 6:00 pm (CET), experience what it’s like to train with this mountain king on one of the stages of our 2024 Giro d’Italia Virtual.

Plus, joining this Group Ride comes with an added bonus you can’t miss: if you complete the stage, you’ll 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. It’s an opportunity you don’t 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. Don’t 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, you’ll find the featured session marked with a Group Ride tag. You can also access it from the simulator’s 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 it’s 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!

We’re 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

We’re 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, we’re 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. Don’t 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.

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, it’s 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.

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.

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

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!