English – Page 9 – BKOOL Magazine

For every cyclist, be they amateur or professional, the word cadence resonates with importance. It refers to the speed at which a cyclist pedals, measured in revolutions per minute (rpm). In the realm of cycling, achieving the ideal cadence is like finding the Holy Grail of efficiency and comfort. It is not simply a random number; it is the rhythm that allows each cyclist to maximise their performance while remaining in harmony with their body and bicycle.

Cadence, expressed in rpm, is the number of complete pedal strokes per leg in one minute. A high cadence means pedalling light and fast, while a low cadence implies greater resistance and fewer revolutions. Finding that optimal middle ground is essential for effective riding without wasting energy.

The importance of proper cadence

Why is knowing the proper cadence so crucial? Simply put, pedalling with the correct cadence helps to avoid premature fatigue, improve neuromuscular coordination, optimise power, and above all, preserve the health of our joints.

If the cadence is too low, the muscles are unnecessarily burdened, which can lead to long-term injuries. Conversely, an excessively high cadence may not be energy efficient and can also be counterproductive.

Factors influencing the perfect cadence

Choosing the ideal cadence is not a one-size-fits-all matter. It depends on several factors, including the cyclist’s physical condition, the geometry of the bicycle, the type of terrain, and environmental conditions. Pedalling in a time trial is not the same as climbing a mountain pass. Moreover, each cyclist has a predominant type of muscle fibre that will influence their ability to maintain different cadences.

A well-adjusted cadence can make a difference on a bike ride. It allows cyclists to maintain a constant effort, reduce stress on legs and knees, and increase pedalling efficiency. In the long run, this translates into better performance and a lower risk of injuries.

To improve, we must first know our starting point. Assessing the current cadence is simple: with a simulator or a sports watch with a cadence sensor, an accurate reading can be obtained. However, it is not just about numbers; one must pay attention to how the body feels at different pedalling rhythms.

Methods to determine the ideal cadence

There is no magic formula for determining the perfect cadence, but there are methods that can guide us. One of them is to perform effort tests at different cadences and measure which one allows for higher performance with less perceived effort. Also, modern cycling simulators can recreate specific conditions so that each cyclist can experience and adjust their cadence in a controlled environment.

As we familiarise ourselves with different cadences, our body adapts. Over time, what once was our ideal cadence may no longer feel comfortable or efficient. Listening to the body and being willing to make personal adjustments is key.

Specific training to improve cadence

Targeted training is essential for improving cadence. This includes high-cadence intervals, strength exercises, and specific pedalling technique sessions. With a structured and consistent approach, a cyclist’s natural cadence can be safely and effectively increased.

A cadence that is not suitable for our body and our pedalling style is a waste of energy. For instance, too high a cadence can lead to higher oxygen consumption without necessarily translating into more speed. Finding the sweet spot is fundamental to being energetically efficient.

The terrain greatly dictates cadence. Maintaining a stable cadence on a flat road is not the same as continuously adjusting it on a route with hills or mountains. Versatility in cadence is a skill that cyclists develop with experience and practice.

What are the professionals’ recommendations?

Professional cyclists often have years of experience and data that back up their cadence choices. Although each cyclist is unique, listening to professionals’ recommendations can provide a valuable perspective that we can adapt to our personal situation.

With the evolution of technology in cycling, we now have access to advanced tools that allow real-time cadence monitoring. These devices can help us stay within our optimal cadence zone and make adjustments on the fly.

Observing case studies and scientific analyses of cadence provides insights into how other cyclists have found their ideal rhythm. Although each cyclist is different, understanding the strategies and outcomes of others can inspire and guide our own search.

At the end of the day, the ideal cadence is personal and dynamic. There is no magic number that works for everyone, but there are principles and methods that each of us can apply. The key is in guided experimentation, adaptability, and intelligent use of technology to find that rhythm that resonates with our physiology and goals in cycling. With patience and practice, the ideal cadence is not just a concept but an experience that elevates our love for cycling to new heights. One of the tools for improving cadence is the BKOOL simulator.

BKOOL is the most complete cycling simulator on the market. Try it for FREE for 30 days!

Over the years, exercise and maintaining an active lifestyle have proven to be crucial elements in promoting good health and overall well-being. Fortunately, strengthening our muscles and improving our endurance is not confined to the walls of a gym. In fact, there are various ways to train strength without having to sign up to a gym, and in this article, we will explore four effective exercises to do just that.

Exercise 1: Squats

Squats are a fundamental exercise when it comes to strength training. This movement works a large number of muscles, including quadriceps, glutes, hamstrings, and the lower back area. To perform a squat correctly, stand with your feet shoulder-width apart, lower your body as if you were going to sit in a chair, keeping your back straight and ensuring that your knees do not exceed your feet. It is vital to maintain proper form to prevent injuries and ensure effective training.

Exercise 2: Push-ups

Push-ups are another key exercise for strengthening the upper body. They work the chest, shoulders, triceps, and even the abdominal muscles. To do a push-up correctly, get on the floor in a plank position, with your hands a little wider than your shoulders, and lower your body maintaining a straight line from your head to your heels. As with squats, maintaining proper form is crucial to prevent injuries and ensure effective training.

Exercise 3: Plank

The plank is a fantastic isometric exercise for working the core area of the body. It strengthens the abdominals, back, and shoulders. To do the plank, get into a push-up position and hold your body in a straight line from your head to your heels, making sure to tighten your abdominal muscles and keep your back straight. Try to hold the position for as long as you can, working to increase the duration over time.

Exercise 4: Lunges

Lunges are excellent for working the legs and glutes. To perform a lunge correctly, step forward with one leg and lower your body until both knees form a 90-degree angle, making sure to keep the front knee directly over the ankle and the back knee almost touching the ground. Push back to return to the starting position and repeat with the other leg.

Tips to maximize effectiveness

To get the best results from these exercises, it is important to pay attention to form and technique. Make sure to warm up properly before starting and cool down at the end of your routine. In addition, consistency is key; try to incorporate these exercises into your weekly routine and gradually increase the intensity and duration as your strength and endurance improve.

Another way to complement your strength training is through the use of specialized tools and applications. An example is BKOOL. Our tool not only improves your endurance but also works different muscle groups, perfectly complementing your strength training routine.

Common mistakes and how to avoid them

When it comes to training at home, it is easy to fall into bad habits or incorrect techniques, especially without the supervision of a coach. Some common mistakes include not warming up properly, using incorrect form, and not listening to our body, which can lead to injuries. Below are some of the most common mistakes and tips on how to avoid them:

Not warming up or cooling down properly

One of the most common mistakes is skipping the warm-up and cool-down phases. Warming up is essential to prepare the body for physical effort, increasing blood flow to the muscles and reducing the risk of injury. Dedicate at least 5-10 minutes to low-impact exercises and dynamic stretches before starting your routine. Similarly, at the end, perform static stretches to improve flexibility and aid in muscle recovery.

Using incorrect form

Technique is key to any type of exercise. Using incorrect form not only reduces the effectiveness of the training but also increases the risk of injury. If you are a beginner or trying a new exercise, take the time to learn the correct technique. You can look for tutorial videos from fitness experts or even consider a session with a personal trainer to ensure you are performing the exercises correctly.

Ignoring pain

It is normal to feel tired or experience a burning sensation in the muscles during a workout, but you should never feel sharp or uncomfortable pain. Pain is a signal that something is not right and you should not ignore it. If you feel pain, stop the exercise immediately and give your body the necessary time to recover. If the pain persists, consider seeking the opinion of a health professional.

Lack of consistency

Consistency is crucial when it comes to strength training. Skipping workouts or not following a regular routine can slow down your progress and reduce the effectiveness of your training. Set a workout schedule and stick to it, remembering that quality is more important than quantity.

Not varying the routine

Doing the same exercises over and over again can lead to boredom and a plateau in your progress. Vary your routine every few weeks, incorporating new exercises or adjusting the intensity and duration of your workouts to keep your body challenged and ensure continuous progress.

Not adjusting the intensity and duration

As your strength and endurance improve, it is important to adjust the intensity and duration of your workouts to continue challenging your body. If an exercise becomes too easy, try increasing the number of repetitions, the duration, or the intensity to ensure you continue to progress.

Ignoring nutrition and rest

Strength training requires energy, and your body needs the right nutrients to recover and build muscle. Make sure to follow a balanced and protein-rich diet, and give your body enough time to rest and recover between workouts.

Not setting clear goals

Setting clear and realistic goals can help you stay motivated and continue progressing in your training. Define what you want to achieve with your strength training and set short- and long-term goals to help you get there.

Not tracking progress

Keeping a record of your progress can be a motivating and useful tool to ensure you are on the right track. Write down the exercises you do, the number of repetitions, the duration, and any other relevant metrics for your training. Regularly review your records to assess your progress and adjust your routine as needed.

Training strength at home is a viable and effective option for those who prefer or need an alternative to the gym. With the right exercises and proper technique, you can build strength, improve your endurance, and significantly contribute to your overall health and well-being. Remember to be consistent, pay attention to your body, and complement your training with tools like BKOOL to maximize your performance and results.

BKOOL is the most complete cycling simulator on the market. Try it for FREE for 30 days!

In the whirlwind of day-to-day life, amidst work, social commitments and, of course, that precious time for ourselves, finding a gap for training can be a true challenge. Nevertheless, for sports lovers, and particularly for cycling enthusiasts, every minute dedicated to physical activity becomes an oasis of wellbeing and energy. So today, let’s delve into a journey that takes us through five crucial keys so that, even if you have limited time, you make the most of your workouts, with a special mention to the vibrant world of cycling.

Here are the 5 keys to get more out of your workouts

Prioritise quality over quantity

Although it might seem like a cliché, the quality of your workouts truly matters more than the amount of time you dedicate to them. When you have limited time, every minute counts. Therefore, it’s essential to focus on exercises and routines that offer you the greatest benefits in the shortest possible time. A recommended option is to opt for high-intensity workouts, which are known to provide notable results in relatively short time periods.

High-Intensity Workouts (HIIT)

HIIT workouts (High-Intensity Interval Training) are an exceptional strategy for those with limited time to exercise. HIIT sessions alternate intervals of intense activity with periods of rest or less intense activity. This type of training serves to burn calories and improve your physical condition in a short period of time and adapts to various activities, such as cycling, swimming, or bodyweight exercises.

Strategic planning

Effective planning is crucial to make the most of your training time. Define your clear objectives and establish a routine that allows you to achieve them. Moreover, ensure that your training plan fits your schedule and daily commitments to avoid stress or burnout. Good planning also involves preparing your equipment, meals, and recovery times in advance so that the little time you have to train is used optimally.

Incorporate compound exercises

Compound exercises work several muscle groups at the same time and are ideal for burning more calories in less time. Some examples of these exercises include squats, push-ups, and pull-ups, which not only allow you to work different muscles simultaneously but also improve your coordination and balance. These exercises are effective for building strength and improving functionality in your daily life.

Don’t underestimate recovery

Recovery is an essential part of training, especially if you’re performing intense sessions in a limited time period. Allowing your muscles to rest and recover is crucial to prevent injuries and ensure you can give your best in every workout. Even with a tight schedule, make sure to include time for recovery strategies, such as stretching, adequate sleep, and appropriate nutrition.

No real time to train? Incorporate physical activity habits

Incorporating healthy life habits when you have a tight schedule may seem challenging, but with some smart strategies and modifications to your daily routine, it’s completely feasible. The key is to integrate small actions and decisions that, accumulated over time, have a significant impact on your overall wellbeing. Below, some practical ways to integrate healthy habits into your daily life, even when time for exercise is scarce.

Opt for active transportation

Bicycle commuting: If distance allows, cycling to work is not only a fantastic way to exercise but also allows you to avoid typical traffic jams and contribute to the environment.
Walk more: If you live a short distance from your workplace or your usual places of visit, opting to walk instead of using the car can add steps and activity to your day.

Choose the stairs

Avoid the elevator: When faced with the option of taking the elevator or the stairs, choose the latter. Climbing stairs is an excellent exercise for the legs and improves your cardiovascular capacity.

Incorporate exercises into your daily routine

Desk exercises: Introduce small stretching routines or simple movements that you can perform while working. This could include neck stretches, leg lifts, or even small squats. Quick routines at home: Incorporate brief exercise routines at home, such as morning yoga or 10-minute HIIT routines before showering.

Optimize your nutrition

Meal preparation: Dedicate one day a week to prepare healthy meals and snacks that you can take with you or have ready at home, thus avoiding less healthy options. Choose wisely: When eating out, choose healthier options and control portions to ensure your nutrition stays balanced.

Prioritize sleep

Create a conducive environment: Ensure that your room is conducive to rest: dark, quiet, and cool. Establish a routine: Try to go to bed and wake up at the same time every day, even on weekends, to regulate your sleep cycle.

Manage stress

Practice mindfulness: Integrate small practices of mindfulness or meditation into your daily life, even if it’s just five minutes.
Take small breaks: Ensure you take small breaks during the day to breathe and clear your mind.

Socialize actively

Active meetups: Instead of coffees or dinners, suggest more active activities for social gatherings, such as walks, cycling, or even dance classes.

The integration of healthy habits into your life does not require large blocks of time or drastic changes. Through small decisions and modifications to your daily routine, you can progress towards a healthier lifestyle, even amidst busy daily life. Remember, every little change counts towards a healthier and happier you!

BKOOL is the most complete cycling simulator on the market. Try it FREE for 30 days!

Cycling, in its purest and most competitive expression, is not just a matter of legs. Sure, strength, endurance, and technique are crucial. But in a sport where differences are often measured in seconds, aerodynamics stands as a decisive factor in road cycling. The body’s resistance against the air and how cyclists seek to minimise it immerses us in a world where science and sport intertwine.

History of aerodynamics in cycling

Going back to the earliest competitions, differences in speed and equipment were palpable compared to today. The way air influenced the cyclist’s speed was not considered, and the design of bicycles and attire were primarily utilitarian and aesthetic. But over time, cycling and science merged. This union gave way to the era of aerodynamics, where every detail is scrutinised in search of efficiency.

Importance of aerodynamics in cycling

When cycling fans sit down to enjoy a race, their eyes are dazzled by the spectacle of the peloton moving as a single entity. The landscape gliding by, the athletically sculpted cyclists, fighting against every kilometre of the route…

What may go unnoticed to many is the invisible, but omnipresent, antagonist that every cyclist faces: the air. Aerodynamics in road cycling is not just a topic for technical discussion. It is a crucial issue and a constant factor that affects every pedal stroke, every sprint, and every strategy in play.

You must understand aerodynamic principles

Let’s talk about science for a moment about aerodynamics in road cycling. Aerodynamic drag, the friction that air imposes on the cyclist and their bicycle, increases exponentially as speed increases. That is, the faster the cyclist moves, the greater the resistance they will face, requiring additional effort to maintain or increase that speed. Here, aerodynamic principles become a central axis in the strategy and technique of road cycling.

It’s not just about top speed; aerodynamics is also crucial in conserving energy. Imagine for a moment that two cyclists, A and B, are moving at the same speed, but cyclist A has a shape and technique that reduces their aerodynamic resistance by 10% compared to cyclist B. Over a long route, cyclist A will spend significantly less energy maintaining that speed, which can be a decisive factor in the final stages of the race where every drop of energy counts.

The team: A vital piece for the peloton’s aerodynamics

Moreover, we must not forget the formations and team tactics. The “drafting” strategy, where cyclists line up behind a leader to take advantage of the reduced aerodynamic resistance created by them, is vital in long-distance events. The leader literally cuts through the air, creating a wake where the cyclists behind find a refuge from the onslaught of the wind.

This tactical component is not only a demonstration of physical skill but also of the collective intelligence of the team, where each member takes turns in the leader position, ensuring that each one can recover during the moments they are in the aerodynamic wake.

Equipment is an essential aspect

Aerodynamics also intertwines intrinsically with technology and innovation. Bicycles, helmets, suits, and even glasses are designed with a meticulous focus on minimising aerodynamic resistance. Through the use of wind tunnels and advanced software, the engineering teams behind the athletes seek to create equipment that is not only lightweight and durable but also offers the least possible obstacle to airflow.

Last, but certainly not least, aerodynamics affects the cyclist’s psychology. Knowing that you have the technique and equipment to efficiently challenge air resistance provides a crucial mental edge. Every descent and every sprint is executed with the confidence that the science of movement is being applied, maximising every effort made.

How should you train to benefit from aerodynamics?

Training on a cycling simulator, like BKOOL, has become an integral strategy for cyclists seeking not only to maintain their physical condition but also for those wanting to delve into understanding and applying aerodynamics in their practices. BKOOL, known for its realism and precision, allows cyclists to experiment with different aerodynamic variables in a controlled environment.

The platform offers varied virtual scenarios, allowing cyclists to navigate routes that present specific challenges. These challenges are such as steep slopes, fast descents, and flat stretches, where aerodynamics plays a vital role. Thus, cyclists can manipulate their position and technique on the simulator, observing in real-time how these adjustments impact their speed and endurance, without the uncontrollable variables presented outdoors.

It is crucial to emphasise that training on a simulator to optimise aerodynamics must go beyond simple experimentation with postures and techniques. Data analysis is a fundamental component to truly understand how each small adjustment affects overall performance.

BKOOL is the most complete cycling simulator on the market. Try it FREE for 30 days!

When we embark on the adventure and participate in a Gran Fondo, we are challenging every muscle fibre, every drop of sweat, and every energy resource of our being. Cycling, as demanding as it is passionate, takes us on routes that explore not only geography but also our own limits.

And while our legs are the indisputable protagonists of each pedal stroke, there is a component just as crucial to reaching the goal: nutrition. The way we feed our body before, during, and after a journey on wheels is an art and a science, where every bite counts, and every sip can make a difference.

Long-distance cycling, majestically represented by events like the Gran Fondo, proposes a challenge that goes beyond physical endurance. It is a journey that begins long before we get on the bicycle and lasts long after crossing the finish line. For some, preparation begins on the cycling simulator, where platforms like BKOOL allow us to experience the terrain, get to know the route and, on a more technical level, understand the specific demands that will be imposed on our muscles and our metabolism.

But, how do we translate this experience into our diet? How do we prepare our body to make the most of each training session in the simulator and every kilometre on the route? In the following lines, we will explore the nutritional strategies that can help you face your next Gran Fondo with energy, endurance, and resilience, and recover from it with equal efficiency.

What is a Gran Fondo?

In the exciting environment of cycling, a Gran Fondo is not just a race; it is an event that combines physical endurance, the beauty of the route, and community spirit. The expression “Gran Fondo” comes from Italian. Although it literally translates as “Great Distance”, in the cycling context it adopts a deeper meaning, referring to an event that invites cyclists of all levels to face an endurance challenge, overcoming long distances, generally between 100 and 200 kilometres, and often facing considerable elevations and challenging ascents. The distinguishing feature is not competition against others but the personal challenge of completing a demanding route.

A Gran Fondo does not discriminate: it welcomes both professional and amateur cyclists. In this type of event, an atmosphere is created where camaraderie and the spirit of overcoming are the true protagonists. While there is timing and the most notable times are recognised, the crux of the event lies in the personal and shared experience of facing the route, enjoying the scenery, and crossing the finish line, taking with you not only the satisfaction of having completed the challenge but also the experiences and stories collected along the way. In a Gran Fondo, every pedal stroke is a narrative of effort, endurance and, above all, passion for cycling.

How do I form the nutritional strategy for the day of the Gran Fondo?

Forming a nutritional strategy to face an event of the magnitude of a Gran Fondo requires meticulous and personalised planning. Each body responds differently to stimuli and nutrient intake. It is essential that, in the preparation towards the big day, time is devoted to experimenting with different nutritional approaches during training sessions.

The basis of this strategy lies in three pillars: carbohydrate loading, optimal hydration, and timing of intake, ensuring that our muscles have the necessary energy available at each stage of the route, and that our digestive system is not overwhelmed at critical moments.

A vital part of this strategy is to start the day with a breakfast that provides sustained energy without causing gastrointestinal discomfort during the race. Oats, bananas, honey, or wholemeal bread are easy-to-digest carbohydrate sources but you have to check their effectiveness in training.

Throughout the route, it is key to have easily accessible and digestible energy sources, such as energy gels, protein bars, and dried fruit. Hydration, which involves not only water but also electrolytes lost through sweat, must be carefully orchestrated to prevent both dehydration and hyponatremia, with moderate and constant fluid consumption being crucial throughout the entire route.

This entire plan should be perfected during training sessions and, preferably, under the supervision of a sports nutrition expert, thus ensuring that, when the day of the Gran Fondo comes, our nutritional strategy is a solid support for our physical performance.

Post-competition nutrition is key

Post-Gran Fondo nutrition should focus on three key nutrients: carbohydrates, to replenish glycogen stores; proteins, to repair and rebuild muscle tissue; and fluids, to rehydrate the body. A shake that combines proteins and carbohydrates can be an excellent immediate post-race option due to its easy digestibility and rapid absorption.

Subsequently, a solid meal containing a proper proportion of these macronutrients can provide the body with necessary nutrients to support recovery. Additionally, let’s not forget micronutrients; antioxidants are essential to help combat free radicals generated during intense exercise and are obtained from fresh fruits and vegetables. Rehydration with water and electrolyte drinks is fundamental to replace fluids lost through sweat and ensure a complete and effective recovery.

BKOOL is the most comprehensive cycling simulator on the market. Try it for FREE for 30 days!

The rise in spinning classes is no mere coincidence. This popular cardiovascular workout, renowned for its high levels of intensity and energy, has taken the world’s gyms by storm. But what would spinning be without a cracking playlist to accompany each pedal stroke? Today we’ll discuss crafting the ultimate Spotify playlist for your spinning sessions.

What is spinning?

Spinning, also referred to as indoor cycling, is a discipline performed on a stationary bike. It’s not just a calorie-burning activity; it’s also a mental workout. As the instructor leads the session, simulating various terrains and speeds, participants can immerse themselves in an ambiance that transcends the confines of the gym, and this is where music plays a pivotal role.

Music and exercise, an inseparable duo

Music directly impacts our nervous system, affecting our heart and respiratory rates. It has been shown to motivate and focus us during workouts, and can even enhance our athletic performance. Hence, a well-curated playlist can be a potent tool during spinning classes.

Spotify’s role in the fitness world

Spotify, the leading music streaming platform, has significantly simplified the process of creating and sharing playlists. With millions of tracks at our fingertips, the possibilities are endless. Plus, with the feature of collaborative playlists, we can engage with our participants, allowing them to add their favourite tunes to the list.

How do I create my playlist?

When building your spinning playlist on Spotify, consider the objective of each session and the various class phases. Each track should align with the energy needed at any given moment, helping set the pace and motivating your participants.

Criteria for selecting the right tunes

The songs you pick should have a tempo suited for each training phase. The trick is to choose tracks with BPMs (beats per minute) that match the required pedal speed and intensity. Also, be mindful of song lyrics; ensure they’re uplifting and positive to boost the class’s energy.

Song types based on the class phase

A spinning session comprises several phases: warm-up, high-intensity work, recovery, and cool-down. Each phase demands a distinct kind of music.

Warm-up phase song examples

At this juncture, you need moderately paced tunes to prep the body for physical exertion. 80s and 90s pop and rock tracks, like “Don’t Stop Believin’” by Journey or “Eye of the Tiger” by Survivor, are splendid for this phase. High-intensity work phase song examples

Venturing into the high-intensity workout phase: Which tracks are apt?

For this stage, opt for fast and energetic tunes. EDM (Electronic Dance Music) tracks are perfect for these high-octane moments. Consider “Titanium” by David Guetta or “Levels” by Avicii.

What about recovery?

During the recovery phase, choose songs that let you dial down the intensity and pedal speed, but maintain a steady beat. Tracks like “Shape of You” by Ed Sheeran or “Counting Stars” by OneRepublic are top-notch choices.

Wrapping up with some gentle tunes for the cool-down

The training’s final phase, the cool-down, calls for mellow tunes to unwind and stretch. Songs such as “Let It Be” by The Beatles or “Fix You” by Coldplay fit the bill perfectly.

Important: Keep your Spotify playlist fresh To keep your Spotify playlist lively and intriguing, rotate songs regularly. You might also create themed playlists or tailor your list for holidays or special events. Another exciting option is cycling simulators like BKOOL, letting you experience real routes and compete against other users in real time, all while jamming to your Spotify playlist.

Crafting the definitive Spotify playlist for your spinning classes is an art. Keep in mind the rhythm, energy, and motivation that each track can infuse into your sessions. Remember that music is a potent tool that can turn a spinning class into a thrilling and unique experience. Now it’s your turn to hop on the bike, hit play on your playlist, and experience the magic of spinning. Remember, you can run your spinning sessions with the BKOOL simulator.

BKOOL is the most comprehensive cycling simulator on the market. Try it FREE for 30 days!

A concept that has been capturing attention in the scientific and sporting community due to its outstanding results, especially in endurance disciplines such as cycling, has been polarised training. But what is polarised training, and how can it aid sports performance?

The essence of polarised training lies in a specific distribution of intensities during training sessions. Its goal is to enhance performance by strategically dividing workload into specific intensity zones. In cycling, where the energy and endurance demands are extremely high, understanding and applying this approach becomes crucial to scaling levels.

Basic principles of polarised training

To delve into the mechanics of polarised training, it’s imperative to understand its intensity zones: low, medium, and high. The low zone, where the majority of training occurs – around 70-80%, focuses on low-intensity but long-duration exercises, designed to develop the athlete’s basic endurance.

The high zone, covering 15-20%, involves high-intensity training, designed to improve peak performance and anaerobic capacity. Interestingly, the medium zone is intentionally minimised to avoid fatigue and ensure effective recovery.

These are the benefits of polarised training for athletes

When it comes to cycling, efficiency is key. Polarised training optimises the use of muscle fibres, enhances metabolic efficiency, and boosts performance in prolonged endurance tests. Moreover, it reduces the risk of overtraining by alternating periods of low and high intensity, thereby allowing optimal recovery and adaptation of the body.

How to identify intensity zones

Correctly identifying intensity zones is vital. In cycling, threshold tests, such as the maximum effort test or the FTP (Functional Threshold Power) test, are valuable tools to determine personalised training zones based on power and heart rate.

Methods to apply polarised training to your routine

Polarised training has become an invaluable ally for athletes in endurance disciplines, such as cycling, due to its evident benefits in enhancing performance. Now, how is this strategy effectively integrated into the daily training routine and adapted to individual needs?

First, it’s essential to have clarity about the specific training zones of the polarised method. Remember: a large proportion of training (approximately 70-80%) should be performed in the low-intensity zone (Z1), while a significantly smaller but crucial percentage (15-20%) takes place in the high-intensity zone (Z3). Surprisingly, training in the medium intensity zone (Z2) is minimised to avoid excessive stress and ensure recovery.

How can BKOOL be incorporated into this type of training?

The use of innovative technologies and cycling simulators, like BKOOL, greatly facilitates the incorporation of polarised training into any cyclist’s routine. BKOOL offers users a platform that not only simulates realistic race scenarios but also allows adjusting and controlling training intensity zones, ensuring that cyclists stay within the parameters established for a polarised approach.

One of the most effective ways to use BKOOL in the context of polarised training might involve dedicated sessions in Z3. That is, using the simulator’s functionalities to create or select routes that challenge your limits, taking you to scenarios that demand maximum effort, and thus, specifically training the high-intensity zone. This could involve steep climbs, sprints, or segments that challenge your power and anaerobic capacity.

On the other hand, it’s also essential to make the most of sessions in Z1, which, when using BKOOL, could be calmer, flatter routes, where the cyclist can maintain a steady cadence and power, allowing the body to adapt and develop a solid base in terms of aerobic endurance.

Structure of a polarised training week

Let’s look at a simplified example of how a week of polarised training in cycling might be structured:

Monday: Active rest or recovery, which might include a gentle Z1 rolling session using BKOOL to simulate a calm and pleasant route.
Tuesday: High-intensity session (Z3). Here, we could integrate maximum effort intervals, using short but intense segments on BKOOL, prioritising anaerobic work.
Wednesday: Extensive training in Z1, which could be a long but low-intensity outing, ensuring that heart rate or power stay within the range set for this zone.
Thursday: Another session in Z1, perhaps a bit shorter and focused on active recovery after the previous days of training.
Friday: Complete rest or low-intensity activity, allowing the body to recover and prepare for weekend training.
Saturday: Key high-intensity session in Z3. This might be a combination of power intervals on BKOOL, ensuring that periods of maximum effort are followed by adequate recoveries.
Sunday: A long and relaxed ride in Z1, taking the opportunity to enjoy the route and ensure the body recovers from the stress of the previous day’s high-intensity session.

Common mistakes when applying polarised training

Some of the most common errors revolve around poor identification of intensity zones and incorrect distribution of workload. Excess in the medium zone, despite being moderately intense, can lead to a stagnation or even a setback in performance due to insufficient recovery and adaptation.

Recommendations for effective polarised training

Periodisation is vital to avoid stagnation and ensure steady progression. Integrating rest periods, tailoring nutrition, and above all, listening to the body, are aspects that must be emphasised. In cycling, where the demand on the joints and muscles is significant, being intuitive and responsive to the body’s signals will make a difference in terms of sustainability and injury prevention.

With sports science constantly evolving, polarised training continues to establish itself as an effective and scientifically backed approach to enhancing performance in endurance disciplines such as cycling. The implementation of this methodology, in conjunction with technological advances like BKOOL, opens an enriching panorama where athletes and coaches can explore, experiment, and optimise their training routines.

BKOOL is the most comprehensive cycling simulator on the market. Try it FREE for 30 days!

The Corsa Rosa is launching a new virtual edition on the BKOOL indoor training platform with its 2023 stages. All infos on https://www.girovirtual.com/

Have you ever dreamed of experiencing the magic of the Giro d’Italia from the inside? The BKOOL training platform and RCS Sport, the official organiser of the Giro d’Italia, have teamed up once again to bring the Corsa Rosa closer to the fans.
A new edition of the Giro d’Italia Virtual hosted by BKOOL, an indoor training experience that transports participants to the real stages of the Giro 2023 without having to leave home, starts on 18 October.

How can you take part in the Virtual Giro d’Italia?

All you need to take part in this virtual experience is to own a Smart Bike or a Smart
Wheel and create a user account at www.bkool.com. BKOOL offers a free 30-day trial on its website for all new registrations, and
participating in the Virtual Giro d’Italia is at no extra cost compared to subscribing to the platform. The BKOOL app is available for computers, tablets and mobile phones and can be downloaded directly from the website or from your app store.

The immersive technology behind the Virtual Giro d’Italia

To create the most realistic and immersive experience possible, BKOOL has implemented an innovative simulation technology that combines high-definition videos shot during the real stages of the last edition of the Giro with 3D elements. The result allows the user to discover in detail the most emblematic sections of the race as if they were there, sharing their experience with thousands of cyclists from all
over the world.

Evenepoel, Froome, Freire, Contador… A luxurious line-up of special guests

Not only will all the fans taking part in the event be able to recreate the routes of the Giro stages, but they will also have the opportunity to do so with special guests such as Chris Froome, Alberto Contador, Óscar Freire, Remco Evenepoel or the other stars of
the Soudal-Quick-Step team. The Giro d’Italia Virtual, hosted by BKOOL, will be an exclusive link between stars and
fans, allowing any cyclist to meet their idols, train with them and even interact with them in the Instagram LIVE that will accompany each group ride.

A spectacular prize draw

RCS Sport has confirmed the participation of sponsors such as Enel, Maglia Rosa and Title Sponsor of the Giro Italia Virtual, Namedsport, Nutrition Partner of Giro d’Italia and Giro d’Italia Virtual, Technogym, Training Partner of Giro d’Italia and Giro d’Italia Virtual, Astoria Wines, Official Wine of Giro d’Italia and Giro d’Italia Virtual, Castelli, that designs the Giro d’Italia and Giro d’Italia Virtual Maglia Rosa. Together with RCS and BKOOL itself, these sponsors will provide a long list of rewards to be raffled among all participants. The only requirement to take part in the final prize draw is to complete all the stages of the event, so all cycling enthusiasts, whatever their level, will be able to win some great prizes.

More information: www.girovirtual.com

Cycling is a discipline that demands endurance, technique, and power. To improve in all these areas, it’s not enough just to ride miles and miles. This is where HIIT training comes into play, a method that, when properly implemented, can be the key to taking your cycling performance to the next level.

High-Intensity Interval Training (HIIT) isn’t something new. Although it has gained popularity in recent decades, its roots go back to the early 20th century. For many years, athletes from various disciplines have used it as a tool to improve their cardiovascular capacity, endurance, and power in short periods.

Basic principles of HIIT

HIIT involves short, explosive periods of maximum effort exercise, followed by rest periods or low-intensity exercise. These intervals can range from a few seconds to several minutes. The main aim is to push the body to its limit during those moments of peak intensity.

In the context of cycling, this might translate to an intense 30-second sprint, followed by a relaxed 2-minute ride, repeating this cycle multiple times. The key is that during those sprints, the effort must truly be at its maximum.

Benefits of HIIT for cycling

In the realm of cycling, HIIT training offers numerous advantages:

Improved cardiovascular capacity: With HIIT, the heart becomes stronger, allowing more blood and oxygen to be pumped to the muscles with each beat.
Increase in power: By demanding the most from your legs in each interval, you train your muscles to generate more force in less time.
Time efficiency: We don’t always have hours to train. A HIIT session can last between 20 and 30 minutes, but its impact on performance can be comparable, or even superior, to longer endurance training.
Adaptability: HIIT can be performed both outdoors, on a road or mountain, and on a cycling simulator, like BKOOL.

HIIT methods and routines for Cyclists

Now that you’re aware of the benefits, it’s important to understand how to incorporate HIIT into your cycling training. Here’s a sample routine you can follow on a cycling simulator like BKOOL:

Warm-up: 10 minutes at a moderate pace.
Intervals: 30 seconds at maximum intensity, followed by 2 minutes of relaxed riding. Repeat this cycle 10 times.
Cool down: 10 minutes at a gentle pace.

It’s essential that during the high-intensity intervals, the effort truly be at its maximum. Over time, you can vary the duration of the intervals or increase repetitions, depending on your progress and physical condition.

Risks and considerations of HIIT in Cycling

Like any training, it’s essential to listen to your body. HIIT is demanding, and it’s crucial to ensure you’re in the right physical condition to face it. Before starting any routine, especially if you’re a beginner or have health issues, consult a professional.

Nutrition is also a vital consideration. When putting the body through such intense efforts, it’s essential to provide it with the right nutrients and hydration before, during, and after training.

Success stories and testimonials

Many cyclists, from amateurs to professionals, have incorporated HIIT into their routines with outstanding results. A recurring testimonial is from those with tight schedules who have found HIIT to be an efficient way to train, especially on cycling simulators like BKOOL, where intervals can be customised, and specific routines followed.

Properly implemented, HIIT training is a powerful tool for any cyclist aiming to enhance performance in terms of power, endurance, and cardiovascular capacity. Whether on the road or a cycling simulator, it’s a demanding method, but one that also delivers results.

However, it’s essential to approach it sensibly, listen to your body, and ensure you’re equipped with the right nutrition and hydration. If you’re considering incorporating HIIT into your training, always consult a professional and, above all, enjoy the process and every pedal stroke.

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

Cycling is an activity that not only tests our cardiovascular endurance but also demands flexibility in multiple areas of the body. Flexibility is essential to improve posture on the bike, increase pedalling efficiency, and reduce the risk of injuries.

The importance of flexibility in cycling

Flexibility is a skill that is often overlooked in the sports realm, especially in disciplines where endurance and strength seem to dominate the scene. However, in cycling, having good flexibility is fundamental and plays a crucial role in optimising a cyclist’s performance.

In the context of cycling, this adaptability is essential for various reasons:

• Optimising biomechanics: The way a cyclist sits and pedals, known as cycling biomechanics, determines pedalling efficiency. A flexible body allows the cyclist to adopt an optimal posture on the bike, achieving a more effective energy transfer from the muscles to the pedals. This results in more efficient pedalling, where each revolution maximises the invested energy.

• Reducing the risk of injuries: Good flexibility acts as a kind of “insurance” against injuries. When pedalling, especially in long or intense sessions, muscles and joints are subject to repeated stresses. Flexible muscles can better absorb and adapt to these stresses, avoiding overloads and strains that can lead to injuries. We invite you to learn more about how flexibility can help prevent injuries.

• Improving blood circulation: Flexibility promotes better blood circulation. Flexible muscles allow adequate blood flow, ensuring that tissues receive enough oxygen and nutrients. This not only improves performance but also speeds up post-training recovery.

• Adaptability to different scenarios: Whether you’re facing mountainous terrain, a steep descent or using a cycling simulator like BKOOL, your ability to adapt to different postures and terrain requirements is directly linked to your flexibility. A stiff body struggles to adapt to rapid position changes, while a flexible body responds more nimbly.

• Comfort and reduction of discomfort: Regular cyclists know that after hours in the saddle, discomfort can arise. Good flexibility minimises these discomforts by allowing the body to move freely, reducing pressure and tension points.

Exercise 1: Dynamic leg stretches

This exercise focuses on improving leg flexibility, especially quadriceps, hamstrings, and calves.

Standing, bring one leg back and grab your ankle with the hand on the same side. Gently pull the ankle towards your buttock, keeping your knees together.
Release and repeat with the other leg.
Perform this movement dynamically, alternating legs for 1-2 minutes.

Exercise 2: Lumbar and hip stretching

Cyclists often develop tension in the lumbar region and hips due to the flexed position.

Start lying on your back with your knees bent and your feet on the ground.
Cross one leg over the other, bringing the ankle to the opposite thigh.
With both hands, grab the leg on the ground and pull it towards you, feeling the stretch in the hip and buttock of the crossed leg.
Hold for 20-30 seconds and switch sides.

Exercise 3: Trunk twists

This exercise helps improve flexibility in the spine, essential for good posture in cycling.

Sitting on the ground with your legs extended, bend one leg and cross the foot over the opposite leg.
Wrap the opposite arm around the bent leg and twist the trunk backward.
Hold the position for 20-30 seconds and repeat on the other side.

Exercise 4: Hamstring and calf stretches

Since these muscles are essential for pedalling, keeping them flexible is crucial.

Standing, place one leg in front of you and extend it with your foot flexed.
Lean your torso forward, keeping your back straight, feeling the stretch in the back of the leg.
Hold for 20-30 seconds and switch sides.

Exercise 5: Strengthening and elongation of the spine

This exercise is perfect to counteract the typical hunched position of cycling.

Lie face down with your hands at shoulder height.
Press against the ground and arch your back, lifting your chest and looking forward. It’s similar to the “cobra” position in yoga.
Hold the position for 15-20 seconds and return to the starting position.

Tips for safe practice

Always remember to warm up before stretching. Stretching cold can cause injuries. Also, consistency is key. Just as you spend time on your BKOOL cycling simulator, invest time in improving your flexibility. Performing these exercises daily or at least three times a week can bring notable changes to your performance and comfort in cycling.

Flexibility is an essential component in cycling. Whether you’re riding outdoors or on a cycling simulator like BKOOL, maintaining good flexibility will help improve your performance, reduce the risk of injuries, and enjoy every pedal stroke more. Dedicate time to these exercises, and you’ll notice the difference in your body and your performance on the bike.

BKOOL is the most comprehensive cycling simulator on the market. Try it FREE for 30 days!