{"id":1489147,"date":"2021-07-06T16:54:00","date_gmt":"2021-07-06T14:54:00","guid":{"rendered":"https:\/\/magazine.bkool.com\/?p=1489147"},"modified":"2021-07-06T16:54:54","modified_gmt":"2021-07-06T14:54:54","slug":"hydration-and-the-smart-trainer-how-to-plan-a-session","status":"publish","type":"post","link":"https:\/\/magazine.bkool.com\/en\/2021\/07\/06\/hydration-and-the-smart-trainer-how-to-plan-a-session\/","title":{"rendered":"Hydration and the smart trainer: how to plan a session?"},"content":{"rendered":"\n
Training on the smart trainer at home or at the gym is no different from cycling outdoors, so we must also pay attention to hydration<\/strong>.<\/p>\n\n\n\n Sometimes this factor is forgotten, however, proper hydration during exercise on the smart trainer is very important<\/strong>. The thermoregulatory conditions outdoors are completely different from those indoors. When indoors, there is more dehydration.<\/p>\n\n\n\n One of the most common questions for cyclists who train on their own is how to plan their training sessions<\/strong> during the week using the smart trainer.<\/p>\n\n\n\n There can be various forms of personalised training sessions, but the most important thing is to organise the session with sense and criteria<\/strong>. Also, you must maintain proper nutrition and hydration<\/strong> during these workouts, as it will be a key factor in your performance<\/strong>.<\/p>\n\n\n\n Even if you do low-medium intensity workouts, hydration has big relevance at a physiological level<\/strong> and, therefore, even if you do less intense exercises, it will be essential to drink some water.<\/p>\n\n\n\n It also depends on the intensity of your workouts and your physical condition, but it is still advisable to keep hydrated, drinking approximately 600 ml of water per hour<\/strong>.<\/p>\n\n\n\n To plan a session on the smart trainer you should take into account several factors<\/strong>: physical capabilities, endurance capacity, your leg strength and above all your level of experience.<\/p>\n\n\n\n It is always advisable to<\/strong> do a gentle first session<\/strong>, changing your pace from time to time, staying hydrated and checking your physical condition at all times. If you manage to perform a session of this type successfully, for the next session start to include variations, including some sprinting, some more intense series, etc.<\/p>\n\n\n\n Below, we are going to include a planning of different sessions<\/strong> that you can perform throughout a whole week. At BKOOL<\/a> you can find the right exercises to plan a good routine.<\/p>\n\n\n\n Perform moderate work with some change of pace<\/strong>. For the time being, forget about series. You can train, for example, between half an hour or forty minutes<\/strong> including two or three progressions in that time. This is a good way to start the week in your training on the smart roller.<\/p>\n\n\n\nHow to plan a cycling session?<\/strong><\/h2>\n\n\n\n
Example of planning a training week<\/strong><\/h2>\n\n\n\n
First day of the week<\/strong><\/h3>\n\n\n\n