Dressing properly for racing cycling in winter is essential to ensure comfort, safety and optimal performance during your training. We at Sprayke, passionate cyclists for as long as we can remember, have created some simple basic rules that can help you during the colder months. 1. Underwear: Use breathable, quick-drying underwear to keep your skin […]
Choosing the right frame size for a bicycle is crucial for an optimal riding experience that is both comfortable and efficient. But how do we choose the correct frame size for a bicycle? Here are some steps you can follow to determine the right frame size for you: 1. Measure your height: Your height is […]
Strength is something that is almost always overlooked by the amateur cyclist but is critically important if we want to improve our performance. Here are some strategies for developing leg strength: 1. Resistance training: Weight training: Include exercises such as squats, leg presses and deadlifts in your training routine. Focus on a moderate number of […]
Lubricating the chain may seem like a simple task in many respects, but it can in some cases,get complicated if you do not perform all the procedures correctly. What do we need to have to lubricate the bicycle chain? Materials needed: Specific lubricating oil for bicycle chains such as our Lube 1 or Lube 2. […]
When it comes to improving one’s cycling performance what we will need to improve is the quality of our training. But what do we need to train if we want to get better results and go stronger on a bicycle?First you need to focus on specific training that improves your endurance and power. Here are […]
Autumn and winter are two seasons in which the cyclist dedicates himself to other activities and hangs up his bicycle.Nothing could be more wrong if we extend our rest for several months.Taking a break from cycling for a fortnight seems to be ideal so as not to completely lose your physical form, in fact it […]
Indoor cycling training is a great option for maintaining and improving your fitness, especially during the winter months or when outdoor weather conditions are not ideal. Here are some tips on how you can plan an effective indoor cycling workout: Indoor bike or trainer: The first thing you will need is an indoor training bike […]
Cycling can be a very effective physical activity to help you lose weight, but the result depends on several factors, including the duration, intensity and regularity of the workout, along with a healthy, balanced diet. Cycling can therefore help you, being an aerobic sport, to lose weight. Burn calories: Cycling is an aerobic activity that […]
One of the sports that can complement or replace cycling on shorter and colder days such as autumn and winter is CrossFit. CrossFit can help improve your physical preparation for cycling, but it is important to do it carefully and in a targeted way to get the maximum benefits and prevent the risk of injury. […]
Cycling supplements can be useful for improving performance, aiding recovery and meeting a cyclist’s specific nutritional needs. However, it is important to emphasise that a balanced diet should be the basic rule for meeting nutritional needs. Supplements can be considered as a supplement, but should not replace a well-structured and balanced diet. Getting help from […]