English – Page 6 – BKOOL Magazine

One of the most common questions when buying a bike is whether to choose a road bike or a mountain bike. As enthusiasts of indoor cycling, we don’t have a clear preference since the best current bike trainers accommodate both types. Some even allow for wheels up to 29 inches.

However, we understand that it’s not easy to choose one over the other initially, so we’ll help you decide which type of bike and, consequently, activity best suits your preferences and needs.

Road Bikes

– Price can be a deciding factor, especially if you’re an amateur cyclist. Basic road bike models tend to be slightly more expensive than mountain bikes.

– If you love speed, this is the bike for you. Road bikes are much faster than mountain bikes due to their design and the conditions of the terrain.

– When it comes to weight and handling, road bikes are also the better choice. However, be cautious; their increased speed and lightness might make your initial road experiences a bit challenging. Opt for easy, flat, and comfortable routes for your early rides.

– Weather conditions affect road bikes less since the terrain remains relatively unchanged. While tires handle wet roads differently than dry ones, if you don’t want to return covered in mud every time it rains or even on subsequent days, a road bike is a better option.

– They are more dangerous. This point is crucial for amateur cyclists. We don’t want to scare you, but we do want to make you aware and cautious. Road bikes involve dealing with traffic and higher speeds at certain times. Don’t forget to wear a helmet, appropriate protection, and lights.

Mountain Bikes

– Basic models are generally cheaper than road bikes, but if you want a bike of decent quality, prices can become quite similar.

– The top speed is lower, but you can vary the terrain and explore more diverse routes, mixing road sections with trails or even steeper paths as your bike skills improve.

– Mountain bikes are more stable and generally more robust and heavier.

– They are usually safer, although it depends on the trails you choose. To truly enjoy yourself, you should progressively increase the difficulty of the trails as your skill level grows, always with caution and the right protective gear.

– These bikes are primarily designed for off-road and mountain use. If you live in a city, they can still be an option, as long as you can alternate between city streets and countryside outings to enjoy their features.

Surely everyone reading this who rides a bike has at some point felt the sensation of “freezing” while on a bike. The low winter temperatures, the speed of cycling, the wind, and sometimes the rain tend to make a bad combination.

We need to be clear that when it’s really cold, it’s practically impossible to fight it, and that unpleasant feeling is inevitable. However, knowing how to choose the right clothing based on the weather will undoubtedly help make our training more comfortable, and our health will thank us for it. Moreover, if we manage to wear the right clothes for optimal body thermoregulation, our performance won’t be negatively affected.

Nowadays, clothing brands offer us a wide variety of garments, fabrics, and styles. I will speak from my experience about the clothing combinations I consider the best for training in winter.

LEGS: Usually, a long bib is sufficient. There are thinner or thicker ones, even with fleece lining inside. Choosing the right one, as I mentioned, is generally enough. When spring is approaching, I sometimes like to wear a short bib with leg warmers, so I can switch to shorts halfway through the training if I get warm.

UPPER BODY: This is the most complex due to the number of possible clothing combinations. I usually like to wear three layers:

The first layer is an undershirt, usually thin, close-fitting, and breathable so it doesn’t soak up sweat. If it’s very cold (below 5ºC), I wear long sleeves, and if it’s above 5ºC, I opt for short sleeves or a tank top.
The second layer is a long-sleeve jersey, also breathable. I like this garment not only because it doesn’t get soaked with sweat but also because I can make use of the rear pockets, as I tend to carry quite a few things, as you’ll see later.
If the temperature is above 13º-14ºC, the previous two layers are usually enough (or those two layers with a thin vest). But in winter, that’s not common, so on top of the undershirt and long-sleeve jersey, I usually wear a third layer. This third layer, when the temperature is between 6º and 12ºC, is typically a thin jacket or another long-sleeve jersey, often the same as the one underneath. This way, I stay warm, but since all layers are breathable, I don’t usually get damp from sweat. If it’s colder, 5ºC or below, this third layer is a winter jacket, made of Gore, Windstopper, or something similar.
In extreme cold, on top of the three layers, I also wear a winter vest made of Gore or Windstopper.

That said, I need to mention two garments that can be very helpful in winter, but you need to know how and when to use them:

The Gabba-style jackets that have hit the market in recent years, which are not 100% waterproof but almost, and they provide great warmth. They are an excellent solution for days with light rain and don’t create the same “sail” effect as a conventional raincoat. However, they are usually tight-fitting garments, and if they are too tight, they can even make breathing difficult. Also, since they don’t breathe as well as other fabrics, they can cause dehydration more easily. In my opinion, they are useful either for days with very extreme weather, where it’s either using the Gabba or not riding at all, or for short and light training sessions where dehydration is not an issue.
The traditional raincoat, which is obviously very useful on rainy days, but I carry it in my jersey pocket EVERY winter day, even when it’s sunny. It’s the best ally to avoid that freezing cold after a short stop due to a flat tire or at the top of a climb to regroup. On sunny days, putting on the raincoat for the first 5 minutes after a short break and then removing it before starting to sweat can save you from many moments of cold and more than one cold. I want to emphasize the importance of knowing when to remove the raincoat on those days when it’s used not for rain protection but as an extra layer of warmth. To use it properly, we need to remove it as soon as we feel our body is warming up but before we start sweating. If we start sweating, it’s too late, and we’ll already be soaked, which is what we want to avoid.

HANDS: There are countless gloves on the market, made from all types of fabrics—Windstopper, neoprene, Gore, etc.—but we also need to maintain some sensitivity in our hands to grip the handlebars, shift, brake, etc. For that reason, I usually have three combinations depending on the temperature:

If it’s below 5ºC, I wear my warmest gloves, made of Gore on the outside and lined on the inside. I lose some sensitivity for handling the bike, but I more or less avoid the cold.
Between 5º and 8ºC, I wear very thin gloves with another pair of Windstopper gloves on top. Halfway through the training, I usually remove one pair and store them in my jersey.
Between 8º and 12ºC, I leave the house with thin gloves that I take off and put on several times throughout the training session.

FEET: On the bike, this is one of the body parts that gets the coldest because the foot muscles remain mostly still and are very exposed. Additionally, being close to the ground, if it’s damp or wet, they always end up getting some water. There are also many possible combinations to combat this.

When it’s over 8ºC, I usually don’t wear anything extra, just a relatively warm sock and my cycling shoes.
Between 3º and 8ºC, I also wear neoprene toe covers.
Below 3ºC, although it’s almost inevitable to feel cold, I wear Windstopper overshoes and sometimes two pairs of socks.
In rain and on wet ground, I either wrap my shoes in plastic wrap and then wear the overshoes, or if the ground is wet but it’s not cold, I wear latex overshoes just to keep my feet dry.

HEAD AND NECK: Personally, I don’t like wearing anything more than a helmet and glasses because everything else feels uncomfortable. However, in very cold situations, a neck warmer and an ear band under the helmet can help a lot to remove that cold feeling and protect our throat from low temperatures.

To conclude, and going back to the importance of having pockets, maybe experience or years of cycling have made me a bit obsessive, but when one of these “obsessions” saves me from a cold moment, I feel really good. So, during the winter, my jersey pockets always contain:

Tool kit (I carry this all year round)
Some money, a credit card, ID, and my federation license (I carry this all year round)
Raincoat (even if it’s not raining, as mentioned earlier)
Spare gloves on rainy days to put on a dry pair halfway through the training session
A dry undershirt for days with climbs when I might sweat a lot, so I can change the first layer midway through the training session.

Jose Almagro Valero

Bachelor in Physical Activity and Sports Sciences

National Cycling Coach

www.josealmagrovalero.es

Regular bicycle maintenance not only saves us from unnecessary trouble, such as malfunctioning or broken parts due to uncontrolled wear, but it also helps save money, prevents accidents, and ensures greater efficiency by keeping the equipment in optimal condition for sports and competition. Here are some tips that we hope you’ll find useful.

Cleaning

To clean your bike, use household products. Water, soap, and a basin or bucket. With a sponge (be careful it doesn’t scratch), scrub it well with water and soap. If you’ve been riding off-road and there’s a lot of mud, a good hose down first to remove or soften the mud won’t hurt.

How do we leave the chain grease-free? We have several options:

Before starting to clean, apply a degreaser like Kh7 to the drivetrain to let it work (be careful with some degreasers as they can damage the paintwork).

Once the bike has been scrubbed well with the sponge, use the same soapy water with a small, medium-bristled brush to scrub the chain (this will remove the degreaser residue, and you can use the soapy water to brush it off, the last step before discarding the now-black water). Then hose it down, and the first part is done.

Drying

A tip: if it’s summer, leave the bike out in the sun, and if you want to do it better, use a cloth and dry it as much as possible.

Lubricating the chain

Before lubricating the chain, there are specific products on the market to remove grease in spray form. Any car degreaser or even disc brake cleaner will do. Don’t apply it directly to the chain; spray it on a cloth and then run the cloth along the chain to make it shine.
Apply oil or chain wax to the inside of the chain, as shown in the picture above.

Final tightening

The proper tightening of bolts is crucial. Each bolt has a recommended torque, so there’s no need to tighten until it “creaks.” Just make sure they’re not loose.

A good method to ensure you don’t miss any is to use the M-check, from the rear derailleur to the front wheel. If you always use the same method, you’ll have everything under control.

Luis Sánchez from Bikeclinic.

Summer is the perfect time to enjoy long days of cycling outdoors. However, high temperatures and intensive use can affect the performance and durability of your bike. It is essential to follow a series of specific cares to keep it in optimal conditions during this season, despite the fact that we are already at the end of August. In this article, we offer you a complete guide with practical advice on how to clean your bike in summer, ensuring that every ride is safe and enjoyable.

How should you clean your bike?

Regular bike cleaning is essential, especially during the summer when dust and dirt can accumulate more easily. To clean your bike, follow these steps:

First, rinse your bike with water to remove dust and surface dirt. Use a hose with moderate pressure to avoid damaging sensitive components.
Next, apply a bike-specific degreaser to the chain, chainrings and sprockets. Leave the product on for a few minutes to dissolve grease and dirt.
Use a soft bristle brush to scrub the chain and gears. Be sure to get into all corners and nooks and crannies to remove any debris.
Clean the frame and wheels with a sponge and neutral soap. Avoid using harsh detergents that may damage the paint or components of the bike.
Finally, rinse the entire bike with clean water and dry it with a soft cloth. It is important to remove all moisture to prevent corrosion, especially on metal parts.

Maintain adequate lubrication

Proper lubrication of the chain is crucial for the proper functioning of the bicycle. High temperatures can cause the lubricant to evaporate more quickly, so special attention must be paid to this aspect.

After cleaning and drying the chain, apply a specific bicycle chain lubricant. There are two main types of lubricants: dry lubricants, which are ideal for dusty and dirty conditions, and wet lubricants, which are more resistant in wet conditions.

Apply the lubricant to the chain, making sure to cover all the links. Turn the pedals backwards to distribute the lubricant evenly. After applying the lubricant, let it sit for a few minutes and then wipe off the excess with a clean cloth. It is important not to leave excess lubricant on, as it can attract more dirt.

Brake check

Brakes are an essential component for safety on any cycling trip. In summer, high temperatures and frequent use can wear out brake pads and cables. Be sure to check and maintain your brakes by following these steps:

First, check the brake pads for wear. If they are badly worn, they need to be replaced. Brake pads have a wear mark that indicates when it is time to replace them.
Next, check the brake cables. If you notice that they are worn or have loose strands, it’s time to replace them. Good cables are crucial for fast and effective brake response.
Adjust brake tension to make sure the brakes respond properly. Brakes should be neither too loose nor too tight.
Clean the brake discs (if your bike has disc brakes) with a disc brake cleaner. This will help remove any dust or grease residue that may affect brake performance.

Tyre maintenance

Tyres are the only part of the bike that is in direct contact with the ground, so tyre maintenance is essential to ensure a safe and comfortable ride.

Check your tyre pressure before each ride. The proper pressure is indicated on the side of the tyre and may vary depending on the type of bike and terrain. At this time of year, the pressure may vary due to the heat, so it is important to check it frequently.
Check your tyres for wear. If you notice cuts, cracks or excessive tread wear, it’s time to replace them. A good tyre is crucial to maintaining good traction and avoiding punctures.
Clean your tyres after every ride to remove dust and small stones that may be embedded in them. Use a brush and water to keep them in good condition.

Sun protection

The sun can be harmful to both you and your bike. Prolonged exposure to UV rays can damage your bike’s paint and plastic components.

To protect your bike from the sun, try to always park it in a shady spot when not in use. If this is not possible, consider using a protective cover that blocks UV rays.

In addition, you can apply a bike-specific paint protectant. These products create a protective coating that helps prevent sun damage and keep your bike in good condition for longer.

Keep your bike in a suitable place

Bike storage is crucial to keeping your bike in good condition throughout the summer and the rest of the year. If you will not be using your bike for an extended period of time, clean and lubricate all components before storing it. This will help prevent corrosion and deterioration of parts.

Store your bike in a cool, dry place, away from direct sunlight and moisture. A garage or shed are ideal options for bike storage.

If you don’t have a suitable place to store it indoors, consider investing in a weatherproof protective cover. These covers are designed to protect your bike from rain, sun and dirt.

General overhaul and adjustment

Check and adjust gears. Make sure the gears shift up and down smoothly and smoothly. If you notice any problems, it may be necessary to adjust the cables or check the shifting system.
Check the tension of the wheel spokes. Spokes should be tight and in good condition to keep the wheel aligned and prevent vibration.
Check pedals and cranks. Make sure they are tight and that there is no excessive play. Lubricate bearings if necessary.
Inspect handlebars and stem. Make sure they are properly adjusted and aligned. If you notice any movement or play, adjust the corresponding bolts.

Cleaning your bike during the summer is essential to enjoy every ride to the fullest and to ensure the durability of all its components. By following these tips, you can keep your bike in perfect condition, ensuring optimum performance and a safe and enjoyable cycling experience. If you are not taking the best care of your bike and some parts are affected by dirt, you can train on a cycling simulator while you fix your vehicle.

BKOOL is the most complete cycling simulator on the market – try it FREE for 30 days!

Cycling is an activity that requires not only physical endurance, but also proper technique to optimise performance. One of the key aspects for cyclists, whether beginners or advanced, is to find and maintain the ideal cadence.

Cadence refers to the number of pedal strokes per minute and can vary according to the type of terrain and effort required. This article will guide you through the different factors that influence cadence and how to adjust it to improve your performance in different contexts.

The importance of having a good cadence

Cadence is key in cycling because it directly affects the efficiency and comfort of the rider. Proper cadence helps to maintain a constant speed and reduce muscle fatigue. In general, a cadence of between 80 and 100 pedal strokes per minute (rpm) is recommended for most cyclists, although this may be different depending on conditions and level of training.

Maintaining a high cadence allows for less muscle loading and greater reliance on the cardiovascular system, which can be more efficient in prolonged efforts. On the other hand, a low cadence implies a higher muscle load, which can be useful in short sprints but exhausting on longer rides.

Factors influencing cadence

The ideal cadence is not a fixed figure and can vary depending on several factors. Among the most important are:

The cyclist’s fitness level: more fit cyclists are able to maintain higher cadences more easily due to their better cardiovascular and muscular condition.
The type of bike and its configuration: road, mountain or time trial bikes influence cadence due to their specific characteristics.
The terrain: uphill, downhill and flat terrain require different cadence adjustments to maintain optimal speed.
The training or racing objective: depending on whether you are looking for endurance, speed or both, the cadence can be adjusted to meet these objectives.

Flat land

On the plains, the ideal cadence is usually easier to keep constant. Here, a cadence between 90 and 100 rpm is generally the most efficient. At this pace, cyclists can follow a constant speed without tiring quickly.

Using a cycling simulator can be very useful for practising and finding your ideal cadence on flat terrain. These simulators can adjust the resistance to simulate real conditions, allowing you to experiment and adapt your pedalling in a controlled environment.

Climbs and slopes

In this kind of terrain, cadence tends to decrease due to the increased resistance. However, it is important to try to maintain a relatively high cadence, ideally between 70 and 85 rpm, to avoid excessive muscle load which can lead to premature fatigue.

To maintain this cadence on climbs, it is essential to use the bike’s gears correctly. Downshifting (using a lower gear) allows the cadence to be sustained without having to apply excessive force. This can help to maintain a more constant speed and reduce strain on the legs.

Descents

On descents, cadence also varies significantly. Some riders prefer a lower cadence to maintain control, while others choose to pedal at a higher cadence to maximise speed. In general, a cadence between 80 and 100 rpm is adequate, but it is crucial to be aware of terrain conditions and braking technique to maintain safety.

Cadence for different levels of effort

The cadence should also be adjusted according to the level of effort required. During a recovery ride, a lower cadence (60-80 rpm) may be sufficient, while in high intensity training, maintaining a high cadence (90-110 rpm) is more effective.

During competitions or endurance training, it is common to maintain a constant cadence around 90 rpm. This cadence balances muscular and cardiovascular efficiency, allowing you to maintain a constant speed without fatiguing quickly.

Training to improve cadence

Improving cadence requires practice and specific training. Here are some tips on how to do it:

Training sessions on cycling simulators: these devices allow you to adjust resistance and simulate different terrains, helping you to practice and find your ideal cadence in a controlled environment.
High cadence intervals: do workouts that include intervals at a higher cadence than normal to get your body used to pedalling faster.
Controlled cadence on climbs: practice maintaining a constant cadence on uphill terrain, using gears efficiently.
Muscle strength and conditioning: improve your leg strength with specific exercises, which will allow you to maintain a high cadence more easily.

Tools and technologies to measure cadence

There are several tools and technologies that can help you measure and analyse your cadence. Among the most common are:

Cyclocomputers: these devices are mounted on your bike and can measure cadence, speed and other important data.
Cadence sensors: these are attached to your pedals or crank and send data to your bike computer or an app on your phone.
Cycling simulators: as well as allowing you to train in different conditions, many simulators also record cadence data and other performance parameters.

Common mistakes and how to avoid them

Maintaining a proper cadence can be tricky and it is easy to make mistakes. Some of the most common include:

Not adjusting gears correctly: using too high or too low a gear can make it difficult to maintain a steady cadence. Learn to shift gears efficiently to adapt your pedalling to the conditions of the terrain.
Focusing on cadence alone: although important, cadence is not the only factor to consider. Don’t neglect other aspects such as posture, breathing and general pedalling technique.
Not training cadence: Expecting to improve cadence without specific training is a mistake. Incorporate cadence-focused training sessions to see significant improvements.

A great way to test your cadence is through cycling simulators. And BKOOL’s is one of the best offerings on the market.

BKOOL is the most comprehensive cycling simulator on the market – try it FREE for 30 days!

Climbing slopes is one of the biggest challenges facing cyclists. Whether you’re just an amateur who enjoys weekends in the mountains, or you’re preparing for a competition, mastering climbing technique is essential. This article will guide you through specific strategies and exercises that will help you climb hills more effectively.

Hill training not only improves your cycling performance, but also strengthens key muscles and improves your cardiovascular fitness. Climbing steep hills forces you to work harder than on flat terrain, resulting in higher caloric expenditure and a significant improvement in your endurance. In addition, this type of training prepares you mentally to overcome challenges and maintain motivation in adverse conditions.

What are the specific benefits?

Among the many benefits of hill climbing are improved muscle strength, especially in the legs, glutes and core. There is also an increase in aerobic capacity, as the heart and lungs work harder to supply oxygen to the muscles. In addition, hill training improves pedalling efficiency and climbing technique, which are crucial for any cyclist.

These are the technical aspects for climbing

Technique is essential for effective hill climbing. Good posture and proper cadence can make the difference between an efficient climb and a gruelling experience.

Correct posture and technique

Maintaining proper posture is crucial. You should lean slightly forward, keeping your back straight and relaxed. Your arms should be slightly bent and your hands should have a firm grip on the handlebars, allowing for greater stability and control. It is important that your hips remain stable and do not move excessively from side to side, as this can waste energy.

Frequency and cadence

Cadence, or pedalling rate, is critical. Too low a cadence can quickly fatigue your muscles, while too high a cadence can be inefficient. Ideally, you should find a balance that allows you to maintain a constant speed without overtaxing your muscles. Generally, a cadence of between 70 and 90 revolutions per minute is ideal for climbing hills.

Breathing properly

Breathing plays a crucial role during climbing. Try to breathe deeply and steadily, using your diaphragm to maximise oxygen intake. This not only improves your performance, but also helps you stay calm and focused during the climb.

Training strategies

To improve your climbing, it is important to follow a varied training plan that includes endurance, strength and speed. Here are some specific strategies.

Endurance

Endurance training is key to climbing long hills. It involves long sessions at a steady, moderate pace. This type of training improves aerobic capacity and energy efficiency. You can incorporate routes with long, gradual hills to simulate real climbing conditions.

Strength

Strength training is essential to develop the power needed to overcome steep inclines. Exercises such as squats, lunges and deadlifts help to strengthen the muscles of the legs and core. In addition, you can use the BKOOL cycling simulator to perform specific strength training on hills, adjusting the resistance to simulate different inclines.

Speed

Speed training, or interval training, will help give you that extra boost for intense efforts for short periods of time. You can do high-intensity intervals on short, steep hills, followed by recovery periods on flat or downhill terrain. This type of training improves explosive power and recovery capacity.

You can do these specific exercises to add a little extra

In addition to general training strategies, there are specific exercises that can help you improve your climbing technique and performance.

Leg strength exercises

These kinds of activities are essential for any cyclist who wants to improve on hills. As mentioned above, weighted squats, lunges and calf raises are excellent for strengthening leg muscles. In addition, core exercises, such as crunches and planks, help to maintain a stable posture during climbing.

If you want to hit the cardio…

Cardio is essential to improve the aerobic capacity that is so important in a sport like cycling. You can do cross-training sessions, such as running or swimming, to complement your cycling training. In addition, the use of cycling simulators gives you the opportunity to set up climbing-specific cardio sessions, adjusting resistance and simulating different types of terrain.

What about improving technique?

Technique is crucial to climbing hills efficiently. Practice pedalling smoothly and steadily on flat terrain before attempting steeper climbs. It is also useful to practice the “standing up” technique, getting off the saddle and using your body weight to generate more power with each pedal stroke.

Take note of these tips if you want to be the fastest in your ‘group’

In addition to physical training, there are some practical tips that can help you improve your climbing.

Common mistakes and how to avoid them

One of the most common mistakes most amateurs make is starting the climb too fast, which can lead to premature fatigue. It is better to start at a steady pace and save energy for the more difficult sections. Another mistake is not shifting gears properly; it is important to anticipate and shift to a lighter gear before tackling a steep incline.

Tips for beginners

For beginners, it is essential to start with gentle slopes and gradually increase the difficulty. It is also advisable to train in a group, as the company of other cyclists can be motivating and provide opportunities to learn from more experienced riders. Using cycling simulators such as BKOOL is also useful to familiarise yourself with hills in a controlled environment.

Experienced cyclists should know that…

Advanced cyclists can benefit from more specific and challenging workouts. Incorporating high-intensity interval and strength training in the gym will take your performance to the next level. In addition, analysing performance data, such as power and heart rate, can help adjust training to maximise results.

Looking at all the points above, effective hill climbing requires a combination of technique, strength, endurance and strategy. Incorporating specific exercises and following a well-structured training plan can make a big difference to your performance.

Don’t forget the importance of mindset and motivation; approaching hills with a positive attitude and perseverance is key to overcoming any challenge. With dedication and practice, you can conquer any hill that comes your way. If you want to test your hill climbing skills without having to leave your home, BKOOL has the solution.

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

Sleep is a fundamental need for everyone, especially for athletes. In the athletic sphere, adequate rest can be the difference between winning a medal or falling short. The relationship between sleep and sports performance has been the subject of numerous studies that show how rest influences the physical and mental abilities of athletes. This article explores the effects of sleep on athletic performance and offers practical advice to improve the quality of rest.

The importance of sleep in performance

Sleep is essential for recovery and optimal performance in sports. During rest periods, the body performs vital processes of repair and regeneration. For athletes, quality sleep not only helps to recover energy but also enhances cognitive function and emotional stability. In disciplines like cycling, where endurance and concentration are key, good rest can make the difference between a successful race and an exhausting day.

The impact of sleep on physical performance is significant. Endurance and strength, two fundamental pillars in any sporting discipline, are directly affected by the quality of sleep. During rest, the body produces protein synthesis and releases growth hormones, essential processes for muscle repair and strength gain. For example, in cycling, where the legs are subjected to constant effort, adequate sleep ensures that muscles recover and are ready for the next training session.

Benefits for reaction time and coordination

Reaction time and coordination also benefit from good rest. Insufficient sleep can slow reflexes and affect the precision of movements, something critical in sports where coordination is crucial. In cycling, the ability to react quickly to changes in terrain or the actions of other cyclists is essential to avoid accidents and maintain consistent performance.

Moreover, sleep plays a crucial role in injury prevention. Studies indicate that lack of sleep increases the risk of sports injuries due to reduced concentration and a decrease in the body’s response capability. In a demanding sport like cycling, where balance and strength are essential, preventing injuries through adequate rest is a smart strategy.

The impact of sleep on mental performance

Mental performance is as important as physical in sports. Concentration and decision-making are cognitive processes directly affected by the quality of sleep. A well-rested athlete can maintain focus for extended periods, essential in long competitions like road cycling. Additionally, quick and precise decision-making is facilitated by a well-rested brain, which can be the difference between a successful manoeuvre and a costly mistake.

Stress management and anxiety are also closely linked to sleep. Adequate rest helps regulate emotions and reduces levels of cortisol, the stress hormone. For cyclists, who often face long hours of training and competition, maintaining calm and emotional control is crucial for optimal performance. Using tools like a cycling simulator, such as BKOOL, can be an excellent way to train both body and mind in a controlled environment, allowing cyclists to focus on improvement without the pressure of live competition.

Consequences of poor sleep

Sleep deprivation has numerous negative consequences for athletes. One of the most immediate effects is the impact on muscle recovery. Without adequate rest, muscles do not have enough time to repair and strengthen, leading to decreased performance and a higher risk of injuries. For a cyclist, this means not being able to maintain the same level of performance in training and competitions, affecting their progress and results.

Moreover, sleep deprivation increases the risk of illnesses. A weakened immune system, a consequence of insufficient sleep, makes the body more susceptible to infections and diseases. For athletes, maintaining optimal health is essential to train and compete at the highest level.

Factors affecting sleep quality

The quality of sleep can be affected by various factors. Diet and pre-sleep habits play a crucial role. Consuming heavy meals or stimulants like caffeine close to bedtime can interfere with sleep. Athletes should pay attention to their diet and avoid these foods before sleeping to ensure quality rest.

The environment and conditions for good rest are also fundamental. A quiet, dark, and cool environment promotes deep and restorative sleep. Athletes should ensure their sleep environment is optimised to promote sleep. This includes investing in a good mattress and pillows and keeping the room free from noise and lights that can interrupt sleep.

Tips for improving sleep quality

To improve sleep quality, it is important to establish routines and consistent schedules. Going to bed and waking up at the same time every day helps regulate the biological clock and promotes more restorative sleep. Athletes should prioritise this consistency to ensure their body is adequately rested.

Relaxation techniques and mindfulness can be very effective for improving sleep quality. Practising breathing exercises, meditation, or yoga before bed can help calm the mind and prepare the body for rest. These techniques are especially useful for athletes who experience high levels of stress and anxiety.

Optimising the sleep environment is also crucial. Ensuring the room is dark, quiet, and cool can make a significant difference in the quality of rest. Athletes should consider using blackout curtains, earplugs, or white noise machines to create a conducive sleep environment.

Sleep is an essential component of sports performance. Both the body and mind benefit greatly from adequate rest, allowing athletes to reach their full potential. In demanding disciplines like cycling, where endurance, concentration, and coordination are crucial, ensuring good sleep quality should be a priority.

Understanding the effects of sleep on physical and mental performance, as well as the consequences of sleep deprivation, is fundamental for any athlete seeking to improve their performance. Additionally, implementing habits and techniques that promote good rest can make a significant difference in athletic life.

For cyclists, using tools like a cycling simulator, such as BKOOL, can be an excellent way to complement physical training with practices that improve sleep quality and, consequently, sports performance. Thus, sleep becomes not only a basic necessity but also a key strategy for achieving success in sports.

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

With the arrival of spring, the warm days are becoming more and more frequent. Sunny days invite many to resume their outdoor activities. However, this seasonal change requires adaptation both in our daily routine and when we go out to do sport, especially in cycling, where exposure to the sun and heat can have a significant impact. The increase in heat and temperatures during the spring and approaching summer can cause from mild discomfort to serious problems such as heat stroke and sunstroke. In the context of cycling, where the physical exertion is considerable, it is crucial to understand how our bodies respond to these conditions.

Thermoregulation, or the body’s ability to maintain its internal temperature, can be compromised during long training sessions in the sun, making it essential to take extra precautions.

Prepare properly before leaving home

Before heading out on a ride, it is important to check the weather conditions and plan accordingly. This includes choosing the coolest times of the day to train, usually early in the morning or later in the afternoon when the sun is not at its highest. In addition, ensuring that equipment is in top condition is essential, including having a well-fitted bike and a repair kit in case of unforeseen events.

Clothing choice is vital for coping with the heat. Wearing lightweight, breathable, light-coloured clothing will not only improve comfort but also help to reflect the sun’s rays rather than absorb them. In cycling, moreover, the use of fabrics that facilitate the evaporation of sweat is recommended to keep you cooler and more comfortable for longer.

In addition to appropriate clothing, other items such as a ventilated helmet, sunglasses and a layer of broad-spectrum sunscreen are indispensable to protect against UV rays. These not only prevent sunburn, but also minimise the risk of skin cancer in the long term.

ciclismo calor — Fuente: Envato Elements

Hydration, a fundamental pillar in the hot weather

Hydration is crucial, especially on hot days. During cycling, the body loses a significant amount of fluids through sweat, which can lead to dehydration if water and electrolytes are not adequately replenished. It is advisable to always carry a bottle of water or isotonic drinks to help maintain the balance of mineral salts.

Body temperature regulation: the human body uses sweat as the main mechanism for regulating body temperature. When exercising, body temperature rises, and sweat helps to cool it down. However, this process also involves significant fluid loss. If these fluids are not replenished, the body’s ability to sweat and cool itself is compromised, increasing the risk of heat stroke and other heat-related problems.
Maintaining physical performance: dehydration can negatively affect physical performance. Even a fluid loss of 2% of body weight can lead to a significant reduction in exercise capacity, affecting endurance, strength and coordination. By being well hydrated, blood volume is maintained, allowing better circulation and oxygen supply to the muscles.
Injury prevention: dehydration can increase the risk of cramps, muscle aches and other injuries. This is because muscles and joints need adequate fluids to stay lubricated and function properly.
Improved cognitive function: during exercise, especially in the heat, not only the body but also the mind is affected by dehydration. Adequate hydration is essential to maintain concentration, sharpness and decision-making, which can be crucial during competitive or intense sporting activities.
Prevention of fatigue: lack of adequate hydration can lead to a general feeling of fatigue, which can result in reduced athletic performance and slower recovery after exercise.

What do I do on hot days?

During extremely hot days, it would be wise to opt for shorter or less demanding routes, or even consider alternatives such as cross-training in the pool or gym. For those who prefer to stick to cycling, using a cycling simulator such as BKOOL can be an excellent alternative. These simulators allow for intensive training without exposure to outdoor heat, as well as offering the possibility to explore virtual routes in a variety of weather conditions.

Keep in mind the following tips before you leave home

When leaving, it is important to inform someone of the planned route and estimated time of return. In addition, carrying a mobile phone and identification can be vital in case of emergencies. Being alert to symptoms of heat exhaustion, such as dizziness, confusion or extreme fatigue, is critical. Act quickly and seek shade or assistance if needed.

Preparedness also means knowing what to do in the event of heat stroke. If heat stroke occurs, it is crucial to act immediately. Moving the affected person to a cool place, applying wet towels or ice to the wrists, neck, armpits and between the legs helps to lower body temperature. Gentle hydration is important, but if symptoms are severe, such as confusion or convulsions, seek medical attention immediately.

Enjoy sport in the open air but in a safe way

Although spring and summer are ideal times to enjoy the outdoors and especially cycling, it is essential to take preventive measures. By adapting our routines, equipment and habits, we can protect our health and ensure that our outdoor experience is both safe and enjoyable. So, before you head out, plan, prepare and protect your wellbeing so you can enjoy every pedal stroke.

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

When we dive into the world of cycling, whether as amateurs or professionals, a common question is how we can effectively measure our progress. Performance data not only reflects where we are today, but also tells us how to optimise our training to reach new goals.

In this article, we will explore the various types of data you can consider to evaluate your cycling progress to get the most out of both training and racing.

What is personal and professional performance?

Performance can be defined according to the situation you are in. Depending on your personal or professional goals.

For a recreational cyclist, it might mean increasing the distance you can ride comfortably, while for a competitor performance improvement might be in improving times on specific rides or competitions. Regardless of your level, data plays a crucial role in monitoring and improving your performance.

Measuring performance is critical because it provides a baseline from which you can begin to implement changes and measure progress. Without data, it would be like training blind. Cyclists who track their performance can make informed adjustments to their training, diet, and rest to optimise their efficiency and results.

Look at the following data

Normalised power: It is recommended to use normalised power over average power, especially on rides with elevation variations, as it provides a better representation of actual effort by not counting non-pedalling moments.
Heart rate: Monitor heart rate for 60 minutes and use pulse-based training zones to accurately adjust training intensity.
Cadence: Observe average and maximum cadence, as it can indicate pedalling efficiency and the appropriateness of training to specific targets.
YEF (Yield Exercise Factor): is an indicator of the percentage of effort exerted during the session, useful for understanding the relative intensity of training to the rider’s maximum potential.
Specific training data such as distance, duration, speed, and calories burned are useful for general monitoring, but should be supplemented with power and heart rate analysis for a more complete assessment of performance.

These are some crucial data for coaches and athletes to determine training and competition strategies. Gadgets like cycling simulators, such as BKOOL, offer a rich variety of metrics that help simulate real-world conditions and measure how cyclists respond to different challenges.

Datos ciclismo — Soruce: Envato Elements

Tools and applications for performance monitoring

Today’s market offers a wide range of tools and apps designed for cyclists. Platforms such as BKOOL allow users to not only train in a virtual environment that simulates real rides and competitions, but also to meticulously track every detail of their performance. These tools have become indispensable for cyclists who want to take their training to the next level.

Analysing the data collected is just as important as collecting it. By using analysis software, cyclists and their coaches can visualise trends, identify areas for improvement, and adjust training loads. This analysis helps ensure that each training session is effective and contributes to the cyclist’s continued growth.

Top elite cyclists are taking notice of the data

Let’s consider some examples of cyclists who have effectively used data to improve their performance. Some have managed to significantly reduce their times on certain routes by optimising their training based on data collected by simulators such as BKOOL.

One of the paradigmatic examples is Mathieu Van der Poel. The Dutchman wears a device that has captured the attention of many in the cycling world: an advanced activity wristband.

How one of the world’s sporting stars measures up

This gadget is a sophisticated system that constantly records multiple physiological parameters, offering a comprehensive view of the athlete’s physical condition. This technology represents a breakthrough in what is known as “invisible training”, i.e. those aspects outside conventional training, such as recovery and nutrition, which are essential for optimal performance.

The wristband is distinguished by its ability to collect data continuously, including heart rate, heart rate variability, body temperature, sleep quality and quantity, and respiratory rate, among others. This comprehensive monitoring allows coaches to fine-tune training plans, anticipate potential illnesses and better understand the physical load the athlete can handle. The minimalist design of the wristband, with no screens or buttons, facilitates continuous use without interfering with daily routine or training. This making it a valuable tool for both competitive and everyday training.

The use of data in cycling is more than a trend; it’s an essential part of training smart and continually improving. Whether you’re just starting out in cycling or you’re a seasoned pro, integrating data into your training regime can provide you with the tools you need to reach and exceed your goals. Don’t underestimate the power of data; it can be the key to unlocking your full potential in cycling.

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

Incorporating swimming as an aerobic complement into your cycling training routine can be a transformative decision for your performance. The combination of these two sports not only improves cardiovascular capacity but also helps balance physical and mental effort, offering active rest for the muscles used in cycling. This article explores how you can effectively integrate swimming into your cycling training regimen, maximising the benefits of both disciplines.

What are the benefits of swimming?

Swimming is a low-impact aerobic activity that provides multiple benefits for cyclists. Firstly, it strengthens the cardiovascular system, improving lung capacity and heart efficiency. This translates into greater endurance during long days on the bike.

Additionally, swimming works muscle groups that are not used as much in cycling, such as the upper body and core muscles. This variety helps balance muscle development, preventing imbalances and potential injuries. The buoyancy of the water also relieves stress on the joints, allowing for active recovery without the risk of overload.

Another crucial aspect is the improvement in flexibility and coordination. Swimming requires precise and fluid technique, which can translate to better control and manoeuvrability on the bike. Finally, swimming is an excellent way to maintain motivation and avoid the monotony of training, especially if you use a cycling simulator like BKOOL to vary your sessions.

Keep this in mind before you start

Before integrating swimming into your routine, it is important to assess your current skill level in the water and set realistic goals. If you are new to swimming, it might be helpful to take some classes to learn the correct technique and avoid bad habits that could lead to injuries.

Choose a suitable pool that has convenient hours and optimal conditions for swimming. Also, consider the temperature of the water; a pool that is too cold or hot can affect your performance. Ensure you have the necessary equipment, such as swimming goggles, cap, and appropriate swimwear.

Another aspect to consider is how swimming will fit into your cycling training plan. Determine the days and duration of the swimming sessions so they do not interfere with your more intense cycling sessions. The key is to find a balance that allows you to gain the benefits of both sports without exhausting yourself.

Equipment is a fundamental part

Having the right equipment is essential for an effective and enjoyable swimming experience. The swimwear should be comfortable and snug, avoiding water resistance. For men, jammers are a good option, while women can opt for one-piece suits designed for training.

Swimming goggles are essential to protect your eyes from chlorine and improve visibility underwater. Look for ones that are comfortable and adjustable, with anti-fog lenses to prevent condensation. A swimming cap not only reduces water resistance but also protects the hair from chlorine.

To improve technique and strength, consider using additional equipment such as hand paddles, fins, and kickboards. These accessories can help you focus on different aspects of your stroke and kick, increasing efficiency and performance in the water.

What should my swimming routine be like?

Planning is key to integrating swimming without sacrificing your performance in cycling. Start with an assessment of your current training week and find slots where you can include swimming sessions. It is advisable to start with two sessions per week, each lasting 30 to 45 minutes, to allow your body to adapt.

Each swimming session should include a warm-up, a main set, and a cool-down. The warm-up can consist of about 10 minutes of easy swimming and joint mobility exercises. The main set should focus on specific exercises that complement your cycling training, such as endurance and technique drills. Finish with a cool-down of easy swimming to aid muscle recovery.

Vary your sessions to maintain interest and work on different aspects of your physical condition. You can alternate between endurance days, where you swim longer distances at a steady pace, and speed days, with short, fast intervals. Using a cycling simulator like BKOOL for your cycling training will allow you to adjust your planning more precisely, avoiding overload.

Here are some specific swimming exercises for cyclists

There are certain swimming exercises that are particularly beneficial for cyclists.

Freestyle (front crawl) is the most effective for improving aerobic capacity and upper body strength. Include sets of front crawl at different distances and speeds to work on endurance and speed.

Backstroke is excellent for strengthening back muscles and improving posture, which is crucial for cyclists who spend a lot of time leaning over the handlebars. Do sets of backstroke to balance muscle development.

Kickboard drills are another valuable exercise, as they strengthen the legs without the impact of pedalling. Use a kickboard and focus on efficient and continuous kicking. This will help improve the strength and endurance of your legs, benefits that will directly translate to your cycling performance.

The importance of knowing how to breathe

Breathing is a fundamental aspect in both swimming and cycling. In swimming, learning to breathe efficiently is crucial to maintaining a steady pace and avoiding fatigue. Practise bilateral breathing in the front crawl, alternating the side of breathing every three strokes. This not only improves your technique but also balances muscle development on both sides of the body.

In cycling, proper breathing helps maximise oxygen intake and maintain calm during intense efforts. By practising controlled breathing in swimming, you can transfer these skills to cycling, improving your ability to maintain a steady pace and reduce fatigue.

How to combine swimming and cycling sessions

The combination of swimming and cycling should be carefully planned to avoid overload and maximise benefits. A good approach is to alternate days of swimming and cycling, allowing each muscle group time to recover. For example, you can swim on Mondays and Thursdays, and dedicate Tuesdays, Wednesdays, and Saturdays to cycling.

If you use a cycling simulator like BKOOL, you can adjust your cycling sessions to be less intense on the days you also swim. This will help you maintain a balance and avoid exhaustion. Additionally, consider doing swimming sessions on active recovery days, using the water to relieve muscle tension and improve circulation.

Prevent injuries and recover better

One of the great benefits of integrating swimming into your routine is the reduction in injury risk. Swimming is a low-impact exercise that allows cyclists to work on their aerobic capacity without the added stress on the joints. This is particularly useful for preventing overuse injuries, common among cyclists.

Additionally, water has therapeutic properties that help with recovery. The resistance of the water provides a gentle massage to the muscles, improving circulation and reducing inflammation. After intense cycling sessions, swimming can be an effective form of active recovery.

Incorporate stretching and mobility exercises at the end of your swimming sessions to improve flexibility and prevent muscle stiffness. This will not only help you recover faster but also enhance your overall performance in both sports.

How can you stay motivated?

Staying motivated is key to long-term success. Variety is essential to avoid boredom and stagnation. Alternate your swimming and cycling routines, using tools like the BKOOL cycling simulator to create dynamic and challenging workouts.

Set clear and achievable goals for each discipline. For example, you might aim to improve your time over a specific swimming distance or increase your endurance capacity in cycling. Celebrating small achievements will help you stay motivated and focused.

Find a training partner or join a swimming or cycling club. Training with others can be a great source of motivation and also an opportunity to learn and improve. Additionally, sharing your progress and challenges with others can make the process more rewarding.

Integrating swimming as an aerobic complement into your cycling training routine can be a highly beneficial strategy. It not only improves your cardiovascular capacity and muscle balance but also provides active rest that aids in recovery and injury prevention. With careful planning and a balanced approach, you can maximise the benefits of both sports, improving your overall performance and enjoying a varied and motivating routine.

Remember that the key to success lies in consistency and adapting to your specific needs. Use tools like the BKOOL cycling simulator to adjust your workouts and maintain balance. Over time, you will discover that the combination of swimming and cycling not only makes you a better athlete but also brings greater satisfaction and enjoyment to your daily training.

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