English – Page 9 – BKOOL Magazine

When you eat, your body does many complex things to digest and absorb the nutrients in your food. One of these adaptations involves changes in blood circulation, especially in the digestive system.

What happens when food reaches the stomach? Our friends at INDYA explain:

Increased Blood Flow to the Digestive System: After eating, the body increases blood flow to the stomach and intestines. This happens because digestion requires more oxygen and nutrients. The way to get them there is through the blood. This increased blood flow helps the digestive organs work more efficiently to process food and therefore better extract nutrients.
Activation of the Parasympathetic Nervous System: The parasympathetic nervous system, or in layman’s language, the “rest and digest” system, is activated after eating. This activation causes the secretion of saliva and gastric juices and increased blood flow to the digestive organs among other things.
Absorption of nutrients: As food is processed in the digestive tract, nutrients are absorbed through the walls of the small intestine (microvilli). Blood circulating through the capillaries in the intestinal wall picks up these nutrients and transports them to the rest of the body.
Return of the blood to the liver: Once absorbed, we again use the blood, now rich in nutrients, to transport them to the liver via the hepatic portal vein. The liver plays a key role in the metabolism of nutrients, eliminating toxins and storing important substances.
Possible reduction in blood flow to other areas: To compensate for the increased blood flow to the digestive system, there may be a temporary reduction in blood flow to other parts of the body, such as the muscles.

In summary, digestion involves a reallocation of resources within the body, with the idea being to support the digestive system to process and absorb nutrients from food as efficiently as possible.

It is a very complex and incredibly coordinated process between different systems and organs that we need to understand and understand in order to make the best decision on the best timing.

Our recommendation is to get on the roller with an empty stomach, but with a full tank.

At INDYA we are very insistent on the importance of being very organised with meals to ensure that digestion will not be an interference in our training but our best ally in getting all the resources our body will need.

To make the science a little more sexy and understandable, we are going to give you 5 keys so that you can apply this idea without problems before getting on the roller and so that you can enjoy your indoor training a lot.

1.- Plan your schedule to reconcile work, family, training and meal times. You have already seen that this is a very complicated process and if we organise it well, we can help a lot to make it efficient and get the most out of our time on the bike. 90% planning, 10% execution. That way we won’t fail. Bear in mind that you should leave at least 2.5-3 hours between your main meal and your training and between 60-90 minutes if they are snacks or less copious meals.

2.- Don’t eat in a hurry and above all don’t be overwhelmed by the social clichés of eating lunch at 14:00 or lunch at 11:00. Your schedule is as unique as you and your life. The key is to give your body what it needs at any given time. We can have lunch at 11:00 or dinner at 18:00 and dinner at 22:00. There is a wonderful world in the concept of nutritional architecture. At INDYA, we conceptualise this term as the art of distributing recipes and macros in the right timing according to the needs of each athlete. To get into a habit, routines have to be comfortable and enjoyable. If not, it is very difficult to maintain it over time. It is just as valid to eat 3 times a day as 7. What will turn this recommendation into something incredibly powerful is that it is useful for you.

3.-Load up on carbohydrates. In general, indoor training sessions are harder in terms of intensity-time and perceived effort. That’s why it’s great to have high glycogen reserves. If the session is in the afternoon, load up at breakfast (60-90g CH) and lunch (100-150g CH). It is important to leave a gap of 3-4 hours before the session to ensure that digestion is complete and to “free” the blood to circulate unrestricted to the myocyte (muscle cell) so that we can transport enough oxygen to transform glucose into energy.

If we get on the roller with a full stomach, we are sequestering oxygen and reducing our Vo2max. Nutritional planning is key to getting the most out of the roller. And be careful, the watts on the bike are more demanding than outside. It is important to be very careful about how we get to the training session with our fuel tank.

4.- What do I do if I haven’t been able to eat what I should have eaten before training? Don’t worry, everything has a solution. If you eat solid food quickly, it is likely that digestion will be complicated and your performance will drop significantly. In this case, we recommend you eat something very easy to digest 30-35 minutes before training: baby food. Yes, yes, you heard right, the porridges that you put in your child’s bottle are a very interesting option to make a small load (you can easily put 100 g of CH) before training and ensure a minimum pool of carbohydrates without a complicated digestion that compromises our sensations and/or performance. Try it and let us know ; )

5.- Can I eat something during the training session? Following the line of the post, what we are interested in is to simplify the digestive process a lot, so if we need refreshments, our recommendation is that you use fast-assimilation CH such as maltodextrin or fructose along with mineral salts in liquid form to make the digestive process super efficient.

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

The 6th edition of the UAE Tour starts today. An epic race through the amazing roads of the United Arab Emirates. This challenge puts the biggest stars to the test, and we want you to join them – it’s time to prove you’re a true cycling lover! We present you the UAE Virtual Challenge.

Tour UAE with Stage of the Day

I’m sure that more than once you’ve wondered how hard it must be to complete a grand tour. Those never-ending stages, the mountain passes with those wall-like climbs and those explosive sprint finishes with a hundred and fifty kilometres to go?

To race a grand tour like the UAE Tour requires a level of preparation and training only within the reach of professional teams. But thanks to BKOOL, you too will be able to follow the international peloton through routes that run through the same areas as its stages.

The aim is to always be in the same area as the peloton, riding in the same places as the best cyclists on the planet, gritting our teeth as we climb the Jebel Jais or simply enjoying a pleasant ride through Dubai with our group.

The Challenge

Every day, Stage of the Day will take you to a different place, with a special route to ride in the same areas as the best cyclists in the world.

The challenge is simple: complete the Stage of the Day every day there is a stage on the UAE Tour. A total of 7 stages in 7 days.

You have the whole day to complete each of the routes, which will always appear in the PROMO section of the simulator. Every morning (European time) we will change the Stage of the Day to continue with our particular pursuit of the international peloton.

The Prizes

When the UAE Tour is over, if you have managed to complete all the stages in the proposed days, send an email to socialmedia@bkool.com before 27 February using your BKOOL user email address. Once we verify that you have completed the UAE Virtual Challenge, we will add 5,000 Bkoins to your account so that you can treat yourself in our online shop and a finisher’s medal in recognition of having overcome this challenge.

The stages

Here are all the stages that make up the challenge:

Stage 1: Burjeel Holding Stage

Stage 2: Presight Stage

Stage 3: Jebel Jais

Stage 4: Dubai

Stage 5: Al Aqah Stage

Stage 6: Aldar Stage

Stage 7: International Holding Company Stage

And best of all, you can complete the challenge totally FREE thanks to the 7-day free trial available on bkool.com. Put on your best shoes, and take on this challenge.

The world of cycling is full of strategies and techniques to maximise performance, and one of the most crucial is tapering before a competition. This technique involves a planned reduction in training before a major race. The aim is to arrive on race day at peak fitness, allowing the body to recover from the hard training sessions and be ready to perform at its best.

Importance of tapering in physical preparation

Tapering is crucial in the physical preparation of athletes, especially in cycling, for several reasons. Primarily, it allows effective recovery of the body after intense periods of training, which is essential to prevent overtraining and injury.

In addition, tapering significantly improves athletic performance by allowing the body to build up adaptations from training. It also increases energy reserves, which is vital in endurance sports such as cycling. Finally, it reduces psychological stress and increases the athlete’s confidence, which has a considerable impact on their performance during competitions. These factors combined make tapering an indispensable tool in preparation for any high-level sporting event.

Tapering methods: volume vs. intensity reduction

Tapering methods can be divided into two main approaches: reduction of training volume and reduction of intensity. The choice between one or the other depends on several factors, including the sport discipline, the individual characteristics of the athlete and the specific objectives of the competition.

In volume reduction, the athlete decreases the amount of training, but maintains or even increases the intensity. This approach is very popular in cycling, as it allows for the maintenance of muscular acuity and response without the wear and tear of high volume training.

Intensity tapering, on the other hand, involves reducing the load or effort of training sessions while maintaining or slightly reducing volume. This method is beneficial for athletes who need a deeper recovery or for those in disciplines where technique and precision are more critical than pure physical power.

Both methods aim to allow the body to recover and adapt to the stress of previous training, optimising performance for competition. The choice between reducing volume or intensity should be based on a careful assessment of the athlete’s individual needs and responses.

recuperación ciclismo — Source: Envato Elements

How long should tapering last?

The optimal length of the tapering period varies according to the sport, the level of the athlete and the intensity of previous training. Generally, for cyclists, a tapering period of between one and three weeks is recommended. Shorter tapering may not be sufficient to allow full recovery, while too long a tapering period could lead to a loss of fitness and sharpness. The key is to find the perfect balance that allows the body to recover and adapt, maximising performance on race day. Personalising the duration of tapering to the athlete’s individual needs and responses is crucial to its effectiveness.

Physiological effects

Tapering influences several physiological aspects. It improves muscle function, increases glycogen stores and reduces cortisol levels, an indicator of stress. These changes contribute to better performance and faster recovery. A study by Zhiqiang Wang et al. in 2023, entitled “Effects of tapering on performance in endurance athletes: A systematic review and meta-analysis“, published in PLoS One, supports this claim.

The study, conducted at Wuhan Sports University and Rochester Institute of Technology, found significant improvements in performance between pre- and post-tapering phases in time and time-to-exhaustion tests. The results suggest that tapering for up to 21 days, reducing training volume by 41-60% without changing intensity or frequency, is an effective strategy.

Follow these nutrition strategies

Nutrition during tapering is a crucial aspect of optimising performance in competition. During this period, athletes should focus on dietary strategies that support recovery and maximise energy stores. A common practice is to increase carbohydrate intake to maximise glycogen stores, essential for endurance sports such as cycling. Adequate hydration is also vital.

It is advisable to maintain a balanced diet and avoid drastic changes that may cause gastrointestinal discomfort. Each athlete should work with a nutritionist to tailor their nutrition plan to their specific needs and the requirements of their sport.

Equilibrar Entrenamiento — Source: Envato Elements

Psychological considerations of tapering

The psychological considerations of tapering are as important as the physical ones. During this period, athletes experience a variety of emotions, from anxiety to doubt, due to reduced training load. It is common for athletes to feel uncertain about whether they are doing enough to maintain their physical condition. Therefore, it is crucial to maintain open communication with coaches and sports psychologists to manage these emotions and maintain confidence and motivation.

Additionally, tapering can be an ideal period to focus on mental preparation for the competition. Athletes use this time to practice visualization, set clear goals for competition, and boost their confidence by reviewing past achievements and progress made during training. This mental preparation is key to entering the competition with a positive and focused state of mind, which has a significant impact on performance.

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

Cycling, more than a sport or a form of transport, is an experience that unites the cyclist with his or her bike. To achieve maximum enjoyment and performance, it is essential to understand cycling ergonomics, which is nothing more than the science of customising the bicycle to suit the peculiarities of each body. Correct bike adjustments not only improve comfort but also increase efficiency, allowing riders to ride longer distances with less effort and reduce the risk of injury.

Adjusting saddle height

Proper saddle height is crucial for a comfortable and efficient cycling experience. A saddle that is too low can result in reduced pedalling efficiency. A low saddle position prevents full leg extension, which leads to unnecessary muscle strain and increases the risk of knee injuries.

On the other hand, a saddle that is too high causes excessive swaying of the hips and exaggerated stretching of the legs, resulting in pain and discomfort in the hips and lower back. The optimal saddle height allows for a slight bend in the knee (approximately 25 to 30 degrees) when the pedal is at its lowest point. This facilitates efficient pedalling and proper use of muscle strength.

This fit is achieved by measuring the inseam and applying specific formulas or, more ideally, through a biomechanical cycling study. The goal is to find a balance that allows the rider to maximise pedalling power while maintaining comfort and reducing the risk of long-term injury.

Handlebar positioning and stem adjustments

The handlebars are the primary point of contact between rider and bike, and their position directly influences comfort and control. Handlebars that are too low or too high, or too far or too close to the saddle, cause strain on the back, neck and shoulders. Adjusting the stem, which is the part that connects the handlebars to the bike, is critical to finding the ideal ergonomic position that combines comfort and aerodynamic efficiency.

Selection and adjustment of pedals and cleats

Pedals and cleats are essential for an efficient connection between rider and bike. Choosing the right type of pedal and cleat, and adjusting them properly, is vital to optimise the transfer of power from the rider to the bike. Improper fit leads to loss of efficiency and even injury. It is important to ensure that the cleat position allows for natural alignment of the knee and ankle during pedalling.

Adjusting the saddle position: tilt and offset

Adjusting the saddle position in terms of tilt and offset is vital for comfort and efficiency in cycling. Saddle tilt directly affects weight distribution and comfort on the bike. A saddle that is tilted too far forward causes excessive pressure on the hands and arms. While a backward tilt increases pressure on the perineal area.

The ideal position is generally horizontal, although minor adjustments may be required depending on personal preference and the rider’s anatomy. Saddle offset, on the other hand, refers to the saddle’s forward or rearward position. Correct saddle offset ensures that the knee is correctly aligned over the pedal at the point of greatest pedal power. This fine adjustment helps to optimise pedalling biomechanics, improving efficiency and reducing the risk of injury.

Tyre choice and pressure

The right choice of tyres and tyre pressure is a crucial factor for comfort and efficiency in cycling. Tyres act as the first point of shock absorption. Their selection should be based on the type of terrain and the usual riding conditions.

Wider tyres with lugs are ideal for uneven terrain. These types of tyres offer greater traction and shock absorption, while thinner, slicker tyres are preferable for asphalt roads. Tarmac reduces rolling resistance and increases efficiency.

Tyre pressure also plays an important role: too high a pressure makes the bike less manoeuvrable and increases the feel of every bump, while too low a pressure increases rolling resistance and the risk of punctures. Finding the right balance in tyre pressure, which varies according to rider weight and road conditions, is essential to ensure a comfortable and efficient ride.

Ajustes bicicleta — Source: Envato Elements

The importance of suspension and its adjustment

For mountain biking and other types of riding where the terrain is uneven, suspension plays a crucial role in comfort and efficiency. A well-tuned suspension system absorbs shocks from the terrain, allowing for greater control and pedalling efficiency. Improper suspension tuning can result in a bike that is inefficient at absorbing shocks or too soft. This reduces pedalling energy transfer.

Transmission adjustments and their impact on efficiency

Drivetrain adjustments and their impact on the efficiency of the bicycle are fundamental elements of optimal cycling. The drivetrain, which includes the chainring, cassette, chain and derailleur, must be correctly aligned and adjusted to ensure smooth shifting and efficient power transfer from rider to bike.

An improperly adjusted drivetrain can cause chain jumps or jerky shifting, which reduces pedalling efficiency and increases component wear. Regular maintenance, including cleaning and lubrication of the chain, as well as precise adjustment of the derailleur, is essential to maintain an efficient drivetrain. In addition, choosing the right size of chainrings and sprockets, according to cycling style and terrain, significantly improves pedalling efficiency and the overall cycling experience.

Science backs up the importance of fit in cycling

A study entitled “The association of bike fitting with injury, comfort, and pain during cycling: An international retrospective survey“, conducted by Jose Ignacio Priego Quesada and colleagues in 2019, highlights the importance of correct bike fitting. Conducted at the University of Valencia, among other institutions, the study used an online survey completed by 849 cyclists worldwide.

The findings indicated that both user- and professional bike fit were associated with an increased likelihood of reporting no pain while cycling and reporting a comfortable posture, demonstrating the relevance of proper bike fit in improving comfort and possibly reducing pain while cycling.

One way to train for the different adjustments you have to make on the bike is to do it with your trainer and be able to adapt to the different adjustments. BKOOL is a great way to start giving a plus performance in your cycling events.

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

Flexibility, a fundamental physical ability, plays a crucial role to prevent an injury. It not only improves athletic performance, but also facilitates everyday activities, reducing the risk of muscle and joint damage. The importance of flexibility lies in its ability to increase range of motion, allowing muscles and joints to function more efficiently and safely.

Benefits of flexibility in sport and daily life

Flexibility in sport and everyday life offers multiple benefits. In sport, it improves technique, agility and speed, reducing the risk of injury. Athletes with greater flexibility handle physical demands better, leading to superior performance. In everyday life, flexibility facilitates actions such as bending and reaching, preventing common injuries and improving quality of life.

Flexibility also positively influences mental health and general well-being. By improving mobility, people experience fewer limitations and pain, which increases their quality of life. This is especially important in the prevention of chronic pain, such as in the lower back, an area commonly affected by poor posture and repetitive movements.

Finally, flexibility plays a crucial role in healthy ageing. Maintaining good flexibility helps to preserve mobility and independence, important factors for an active and healthy lifestyle in later life. This shows that flexibility is not only beneficial for athletes, but for people of all ages and lifestyles.

Anatomy and physiology of flexibility

Understanding the anatomy and physiology of flexibility is essential to understanding how to prevent injury. Muscles and connective tissues, such as tendons and ligaments, play a critical role in flexibility. The elasticity of these tissues determines the range of motion of joints. In addition, factors such as age, gender and genetics influence an individual’s natural flexibility.

A study by G. W. Gleim and M. P. McHugh in 1997, published in ‘Sports Medicine’, and conducted at the Nicholas Institute of Sports Medicine and Athletic Trauma, Lenox Hill Hospital, New York, shed light on the complexity of the relationship between flexibility and injury prevention. This study highlighted the importance of how flexibility is measured and its impact on athletic performance and susceptibility to injury. The findings suggest that, although there is basic scientific evidence indicating that an active warm-up may be protective against muscle strain injuries, clinical research is still inconclusive in this area. In addition, the study reveals that certain flexibility patterns are associated with specific sports, underscoring the importance of a personalised approach to flexibility training.

Common flexibility training techniques

Common flexibility training techniques include a variety of methods, each with specific benefits. Static stretching, where a fixed position is held to stretch the muscle, is popular for its simplicity and effectiveness in improving passive flexibility. On the other hand, dynamic stretching, which involves controlled, fluid movements, is excellent for preparing muscles for specific activities, mimicking the movements to be performed in sport or physical activity. These techniques, applied correctly, can significantly improve flexibility and reduce the risk of injury.

Static vs. dynamic training: advantages and disadvantages

Static and dynamic flexibility training have distinct advantages and disadvantages. This type of training, which involves holding a posture to stretch the muscle, is beneficial for increasing passive flexibility and relaxing muscles. It is ideal for post-exercise recovery and for gradually improving range of motion. However, it may not be as effective in preparing muscles for dynamic or sporting activities.

On the other hand, dynamic training, which includes active movements to stretch muscles, is more effective in preparing the body for specific activities. It mimics the movements of a sport or activity, increasing muscle temperature and improving circulation, which can help prevent injury. However, this type of training may be less effective in improving overall flexibility, and requires correct technique to avoid injury.

5 exercises to improve your flexibility

Flexibility training planning

Proper planning of flexibility training is essential to maximise benefits and prevent injury. This includes determining the most appropriate frequency, duration and type of flexibility exercises for each individual, taking into account factors such as fitness level, personal goals and possible physical limitations.

In addition, incorporating flexibility training into your daily routine does not have to be complicated. Simple exercises can be done at home or at work, such as light stretching or yoga. The key is to make flexibility a regular part of your routine, which helps to maintain muscle elasticity and prevent long-term injuries.

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

[Madrid & Berlin, 29/1/2024] – BKOOL, the pioneering virtual cycling simulator, is thrilled to announce a groundbreaking partnership with the prestigious Deutschland Tour. This strategic collaboration marks a significant milestone for both BKOOL and the renowned German cycling event, as it brings the excitement and challenge of Deutschland Tour directly to the homes of cycling enthusiasts around the world.

Digitalizing the Deutschland Tour: A New Dimension in Virtual Cycling

Starting from February 5th, BKOOL users will have the unique opportunity to experience the Deutschland Tour like never before. This exclusive partnership allows BKOOL to digitalize the race, offering users a virtual replication of each last edition stage with unparalleled realism. Cyclists can immerse themselves in the iconic landscapes and challenging routes that defined Deutschland Tour 2023, all from the comfort of their own homes.

A Realistic and Immersive Experience

BKOOL’s cutting-edge technology ensures an authentic and immersive experience for users. From the picturesque landscapes to the dynamic challenges of each stage, cyclists will feel the adrenaline of the last Deutschland Tour edition as if they were physically present on the roads of Germany. The integration of real video, 3D avatars and 3D ads elements adds an extra layer of realism to the virtual experience.

Official Platform for Deutschland Tour Virtual Ride

In addition to the digitalized stages, BKOOL will serve as the official platform for the Deutschland Tour Virtual Ride. This virtual competition allows cyclists from across the globe to compete against each other, mirroring the intensity and excitement of the live event. Participants can test their skills on the same courses as professional cyclists, creating a sense of camaraderie and competition within the BKOOL community.

According to Alfonso García-Lozano, BKOOL’s CEO, “In Germany, indoor cycling is taking off, and at BKOOL, we’re excited to be part of this fitness revolution. Our partnership with Deutschland Tour underscores the importance of bringing cycling indoors, offering German enthusiasts an immersive experience that aligns with their love for the sport. Together, we’re shaping the future of cycling in Germany, bridging the gap between outdoor and indoor training for an enhanced riding experience.”.

How to Participate:

Cyclists eager to participate in the Deutschland Tour virtual experience on BKOOL can find more information on the official landing page of the event and stay tuned for further announcements leading up to the event in February.

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

Perhaps the three terms that appear in the headline are the three fundamental factors for an athlete to be able to succeed. Endurance, to last longer than anyone else and give a similar performance throughout the entire event; Speed, to be able to give a rhythm that leaves your rivals behind; Strength, a factor that gives you the necessary energy. At BKOOL, we believe that it is essential to balance your training in order to improve in these three areas and have that extra boost.

What is integrated training?

Integral training in cycling is an art and a science, where the balance between endurance, speed and strength becomes the pillar to achieve optimal performance. This article focuses on providing a detailed guide for cyclists and coaches looking to improve in these areas, while maintaining a practical and technical perspective.

To begin with, it is essential to understand the basic principles of sports training. These principles, such as specificity, progression and recovery, are fundamental to any successful training programme. Specificity involves training in a way that reflects the specific demands of cycling, while progression refers to gradually increasing the intensity of training to improve. Finally, recovery is crucial to avoid overtraining and injury.

Understanding the three factors

Endurance is a key component of cycling. It refers to the ability to sustain physical effort over a prolonged period. Improving endurance involves not only long hours on the bike, but also specific techniques such as threshold training, where you work just below the level at which lactic acid begins to build up in the muscles.

Speed, although often associated with short sprints, is vital at all stages of cycling. Working on speed means improving the ability to perform fast, intense efforts, which is essential for situations such as race attacks or sprint finishes. Exercises such as high intensity intervals are excellent for developing speed.

Strength is another fundamental element in cycling. It is not only about the ability to pedal harder, but also about improving efficiency and resistance to fatigue. Strength training can include gym work with weights as well as on-bike exercises, such as pedalling uphill or sprinting in a heavier gear.

How to combine endurance, speed and strength

The real challenge is to combine endurance, speed and strength training effectively. This requires careful planning and a periodised approach to training, where different phases focus on different aspects, allowing the body to adapt and gradually improve in all areas.

Effective training planning is crucial. Periodisation, which divides the training year into phases with specific objectives, helps cyclists develop endurance, speed and strength in a systematic way. Each phase should have a clear focus, whether it is building a solid endurance base, improving strength or fine-tuning speed.

Knowing how to combine these factors, injury prevention and avoiding overtraining are key aspects of a well-balanced training programme. This includes following proper techniques, ensuring sufficient recovery time and listening to the body. Proper nutrition and hydration also play an important role.

Nutrition and recovery in combined training

Nutrition and recovery are as important as the training itself. A balanced diet rich in carbohydrates, protein and healthy fats, along with adequate hydration, is essential to maintain energy and facilitate recovery. Recovery techniques such as active rest, massage and adequate sleep should not be underestimated.

Case studies and examples of routines

To illustrate how this training approach can be applied, several case studies and examples of training balance routines are presented. These examples demonstrate how cyclists can structure their weekly training to include endurance, speed and strength sessions to suit their specific needs and goals. We will explain what this type of training would look like:

Example 1: weekly routine for intermediate cyclists

Monday: Active rest with light walking or yoga, focusing on recovery.
Tuesday: Strength training in the gym, with emphasis on leg and core exercises.
Wednesday: High intensity interval training (HIIT) session on the bike to improve speed. For example, 10 sprints of 1 minute each, with 2 minutes of gentle recovery between each.
Thursday: Endurance ride at a steady pace, e.g. 2 hours at a moderate pace.
Friday: Rest or light recovery activity.
Saturday: Uphill strength training. Select a hill and ride 5-6 climbs, pedalling hard and descending in recovery.
Sunday: Long endurance ride, e.g. 3-4 hours cycling at a steady, sustained pace.

Example 2: preparing for a cycling competition

Suppose a cyclist is preparing for a major competition in 3 months. The routine could be structured as follows, dividing the time into specific phases to balance your training:

Phase 1 (4 weeks): Endurance base building with long rides at a gentle-moderate pace, combined with 2 days of strength training focused on legs and core.
Phase 2 (4 weeks): Integration of interval training to improve speed. Include short, fast interval sessions, along with strength training and longer endurance sessions.
Phase 3 (4 weeks): Refine strength and speed with specific workouts, such as sprints and climbs. Reduce the volume of endurance training but increase the intensity.
Week before competition: Significantly decrease the intensity and volume of training to allow for optimal recovery. Include some short sprints or climbs to maintain sharpness.

In conclusion, balancing endurance, speed and strength training is essential for success in cycling. With careful planning, proper execution and constant attention to recovery and nutrition, cyclists can reach their full potential and achieve their sporting goals.

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

Cycling is an activity that challenges both endurance and strength, especially in the core area. The core, or centre of the body, is critical to maintaining optimal posture and efficient cycling performance.

A strong core provides stability, improves balance and more effectively distributes energy during pedalling. Core exercises are an essential part of cyclists’ training to improve performance and prevent injury.

Classic plank

The classic plank is a core exercise that works the abdominal, lumbar and shoulder muscles intensely. To perform it, lie on your stomach, placing your forearms on the floor and raising your body to form a straight line from your shoulders to your ankles. Hold this position, making sure your back remains straight and your abdomen is contracted. This exercise not only strengthens the core, but also teaches trunk stability, which is crucial for cyclists.

Russian rotations

Russian rotations are excellent for working the obliques and improving flexibility and trunk stability, vital for cyclists when cornering and manoeuvring. Sitting on the floor, lean your torso slightly backwards, lift your feet slightly off the ground and hold a light weight or medicine ball in both hands. Rotate your torso from side to side, making sure you feel the work on your oblique muscles.

Leg lifts

This exercise is ideal for strengthening the lower abdomen and hip flexors, which are essential for efficient pedalling. Lie on your back, with your hands under your buttocks to support your lumbar spine. Keeping your legs straight, raise them to a 90-degree angle with your torso and then slowly lower them without touching the ground. It is crucial to keep your back flat on the floor throughout the movement.

Bicycles in the air

Bicycles in the air are a dynamic exercise that simulates a pedalling movement, simultaneously working the abdominals, obliques and hip flexors. Lying on the floor, place your hands behind your head and slightly raise your shoulders off the floor. Alternatively, bring each knee towards your chest while twisting your torso to touch the opposite knee with your elbow…

One-legged bridge

The one-legged bridge is a great exercise for strengthening the glutes and lower back muscles, as well as improving pelvic stability. Lie on your back, with one leg bent and the other extended. Lift your hips off the floor, keeping your extended leg in line with your torso. Hold the position for a few seconds before lowering. Repeat with the other leg. This exercise is especially useful for cyclists, as it mimics the pedalling action and improves power with each pedal stroke.

Science speaks: Core improves cyclists’ balance and stability

The science behind core training in cyclists is a topic of ongoing interest in the sporting world. A study by EJ Weijmans and S van Berkel, from the Department of Sports Medicine, Isala, in Zwolle, the Netherlands, delves into this area. Published in 2014 in the Journal of Science and Cycling, the study entitled “Do core stabilization exercises enhance cycling efficiency?” specifically examines whether core stabilisation exercises can improve cycling efficiency. Through an eight-week training programme, which included exercises such as the plank and bird-dog, the study focused on measuring cycling efficiency in terms of oxygen consumption and trunk balance.

The results of the study were mixed. Although no significant improvement in gross cycling efficiency was found, improvements were observed in aspects such as balance and trunk stability. These findings suggest that, although core training did not show a direct and significant impact on cycling efficiency in this particular study, it has the potential to contribute to improved cycling posture and technique. This research reinforces the idea that a strong and stable core is crucial for cyclists.

To incorporate these exercises into your training routine, it is important to be consistent and progressive. Start with a few repetitions and gradually increase the intensity and duration. It is advisable to do these exercises at least three times a week, complementing them with your regular cycling training. Also remember the importance of correct breathing and stretching before and after each session to maximise the benefits and prevent injury.

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

The end of the Christmas festivities often leaves a mixture of fond memories and, sometimes, excesses that have an impact on our physical well-being. That’s why it’s essential to develop a definitive training plan to get back to peak condition. This article will guide you through a comprehensive process from physical assessment to incorporating long-term healthy habits.

Assess your fitness and set goals

Before starting any training plan, it is crucial to assess your current fitness level. This assessment includes understanding your fitness level, identifying potential areas for improvement and establishing a realistic starting point for your recovery process. Remember, honesty with yourself is the first step towards meaningful change.

Setting realistic goals is vital to any successful training plan. These goals should be specific, measurable, achievable, relevant and time-bound (SMART). By setting clear goals, you will stay focused and motivated along your journey to regain your fitness after the excesses of Christmas.

Nutrition: Tips for a balanced diet

Nutrition plays a crucial role in your recovery. A balanced diet rich in fruits, vegetables, lean protein and whole grains will provide you with the energy you need for your workouts and help repair and build muscle tissue. Avoid extreme diets; instead, aim for a balance that you can maintain over the long term.

A significant study in this area is “The impact of dietary protein supplementation on recovery from resistance exercise-induced muscle damage: A systematic review with meta-analysis“, published in the European Journal of Clinical Nutrition. This systematic review and meta-analysis examined how protein supplementation may influence recovery from resistance exercise-induced muscle damage. The results suggest that protein supplementation may be beneficial for muscle recovery, especially in exercises involving concentric and eccentric muscle contractions. This finding supports the idea that adequate protein intake is essential for muscle development and effective recovery after intense training.

Exercise routine for beginners

Cardiovascular exercise is essential for improving heart health and burning calories. If you are a beginner, start with low-intensity activities such as walking, swimming or cycling. Gradually increase the intensity and duration of your workouts as your fitness level improves.

Strength training not only improves your muscle tone, but also speeds up your metabolism, which is essential for getting back in shape after the excesses of Christmas. Include basic exercises such as squats, lunges, push-ups and deadlifts. Remember, technique is more important than the amount of weight you lift.

Flexibility is an often underestimated aspect of training plans. Incorporating yoga and stretching into your routine not only improves your range of motion, but also reduces the risk of injury and aids in muscle recovery. Dedicate at least two sessions a week to improving your flexibility.

Rest and recovery: Key components

Rest and recovery are essential aspects of any training plan, especially after the excesses of Christmas. Good rest prevents injury and ensures that your body repairs and strengthens itself effectively. Sleep plays a key role in this process; it is during the hours of deep sleep that the body performs most of its muscle repair and recovery processes.

Lack of restful sleep can result in decreased physical performance, slower recovery and increased risk of injury. In addition to sleep, active rest days are crucial. These can include low-intensity activities such as light walking or gentle yoga, which help keep the body moving and promote recovery without imposing additional stress. The combination of quality sleep and active rest is a comprehensive strategy to maximise recovery and optimise performance in your training plan to recover from the excesses of Christmas.

Maintaining motivation and focus

Maintaining motivation and focus is essential in any training plan, especially after the excesses of Christmas. To achieve this, set realistic goals and celebrate your achievements, however small. Constantly remind yourself why you started, keeping your health and fitness goals at the forefront.

Social support is vital, so share your goals with friends, family or a personal trainer. Vary your routines to maintain interest and challenge your body in new ways. Listen to your body and adjust your workouts as needed, and remember that flexibility in your approach will help you maintain motivation and focus over the long term.

Integrate training and evaluate progress

For your training plan to be sustainable, it needs to integrate naturally into your daily life. This could mean exercising first thing in the morning, on your lunch break or after work. Find the time that works best for your schedule and commit to it.

It is important to regularly assess your progress and make adjustments to your training plan as needed. This may involve increasing the intensity of your workouts, changing your routines or re-evaluating your goals. Remember, flexibility is key to a successful and sustainable plan.

One of the best ways to train is through cycling simulators like BKOOL.

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

In the fast-paced world of fitness and physical activity, we are often urged to perform intense, sweaty, adrenaline-filled workouts. These high-intensity workouts certainly have their merits and can be effective in achieving certain fitness goals. However, in the pursuit of self-improvement and the achievement of physical goals, we sometimes forget the intrinsic value of something softer, gentler but equally powerful: light training.

Light training presents itself as a quiet refuge amidst the storm of explosive movements and heavy weights. It is the practice that focuses on subtlety of gesture, mind-body connection, flow and balance. It is often underestimated due to the apparent lack of sweat and extreme effort that characterises it, but it is precisely in this apparent simplicity that its true power lies.

In this article, we will explore in depth why it is essential to include light training in your daily routine. As we break down the benefits of this type of exercise, you’ll understand that it’s not about forgoing intensity, but finding a balance that is necessary for overall wellness.

Improved flexibility and stress reduction

One of the most obvious benefits of light training is improved flexibility. Through stretching exercises and gentle movements, it promotes joint range of motion and muscle elasticity. In addition to preventing injuries, it helps to perform daily activities more comfortably.

In addition, light training is an effective ally in stress management. By including relaxation and breathing exercises, light training can reduce levels of the stress hormone cortisol, thus promoting calmness and mental well-being.

Bicicleta Entrenamiento Simulador — Fuente: Envato Elements

Promoting recovery

Proper recovery after exercise is essential for physical progress and injury prevention. Light training plays a crucial role in this phase, and one of its most interesting aspects is its influence on lactate clearance.

Lactate clearance: An essential process

Lactate, often misunderstood as the culprit for muscle soreness after exercise, is actually an essential component in the recovery process. During intense exercise, muscles produce lactate as a by-product of anaerobic metabolism. Contrary to popular belief, lactate is not the direct cause of muscle soreness, but rather a key component in its resolution.

The process of lactate clearance involves the gradual removal of lactate from the bloodstream and its transport to different organs, where it is used as a source of energy. A key aspect of this process is blood flow. The higher the blood flow, the faster the lactate is removed from the muscles and transported to the organs where it can be used or converted into glucose.

This is what the scientific evidence says

In support of the importance of lactate clearance, it is worth mentioning the study entitled “Lactate and Lactate Thresholds in Exercise and Training“, published by George A. Brooks and other experts in the Journal of Applied Physiology in 1985. This study, widely recognised in the scientific community, examined in detail the mechanisms of lactate during exercise and its relationship to the lactate threshold. The findings of this study provided a deeper understanding of how lactate is cleared and its role in exercise physiology.

The research results demonstrated that lactate is not simply a metabolic waste, but a valuable source of energy that is utilised in the body during and after exercise. Furthermore, they suggested that gentle training, such as low-intensity exercise, helps speed up the lactate clearance process by increasing blood flow and ultimately contributes to faster and more efficient recovery.

Promoting body awareness

Light training, which often includes practices such as yoga and tai chi, promotes body awareness. These disciplines connect you with your body, improving your ability to perceive the signals your body sends you. This can help you identify and address physical problems before they become more serious injuries.

Importance of variety in the training routine

Including light training in your routine also brings variety to your workouts. Monotony discourages you, whereas incorporating light exercise can keep your routine fresh and exciting. This increases the likelihood that you’ll stay committed in the long run.

How to incorporate light training into your routine

Incorporating light training into your routine is simple and beneficial. Here are some guidelines for doing so:

Schedule a specific time in your day for light training. It doesn’t matter if it’s in the morning to start the day calmly or in the evening to unwind after a hectic day.
Explore a variety of light training modalities, such as yoga, swimming, stretching, guided meditation or quiet walks in nature. Find what works best for you and suits your needs.
Listen to your body during light training. Adjust the intensity according to how you feel. Light training is about respecting your limits and enjoying the process.
Combine light training with your more intense exercise routines. After an intense training session, a few minutes of gentle stretching can help reduce muscle stiffness and improve recovery.
Use online resources, such as videos and apps, that offer light training classes. These resources will guide you through effective sessions, even if you are new to this kind of training.

You don’t need to spend a lot of time; even 10-15 minutes of stretching and relaxation can have a positive impact on your well-being.

Consistency is key. Set realistic goals and maintain a consistent practice. Over time, you will notice how light training improves your quality of life. Enjoy the peace of mind and the benefits it brings.

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