TOP 5 Mistakes when choosing a bicycle saddle

Did you knew that most of us are not aware that we shouldn’t feel any discomfort during a ride?

Yes, that’s true. We are so used to think is our fault, or we are not doing something right, than we rather give up cycling than consider the external factors, which in a 99% percent represent the real problem.

Because we hear very often the reasons of the discomfort from our clients, we can say that the “pain” comes in a huge percent related to the saddle. We also studied on our clients how come they chosen the wrong saddle.

Here is what we discovered and want to share with you today!

  1. Failing To Consider Your Riding Style

When you are buying your bike saddle you should always make sure to speak to a professional and let them know exactly how you ride and what you use your bike for. Mountain bike saddles make it easier to shift your weight way back, and road saddles are narrower to avoid chafing. If you have a lot of pressure problems and in-ride numbness, you may want to consider a saddle with a cutaway or a depression to take some pressure off. And if you’re planning on going on ultra-long endurance rides, looking for a saddle with a thin layer of gel on the top may make those miles feel less taxing. Before buying a saddle or ask for guidance, think about what problems you’ve had and what kind of riding you’re doing.


  1. Not Sizing Properly Choosing a too narrow or to wide bike saddle

First, the saddle should comfortably support your ischial tuberosities (or sit bones). If it doesn’t, your body weight is being supported by the body parts between them – primarily the labia (in women) and internal penis (in men). Painful! 

Sit bone width isn’t tied to pants size, so some companies have developed measurement tools, available in many bike shops now, to measure the distance between the sit bones to find the perfect saddle for you.

One rule is that the saddle’s seating surface should be equal or greater than the centre-to-centre spacing between your sit bones, plus about 1 centimeter on each side.


  1. Buying a bike saddle that comes without an universal adapter

A clever adapter allows adjustment forward or back and offer a very good riding position on almost every bike type. Professional roadies obsess over seat height down to the half-millimeter.

The relationship between saddle and seat posts is critical, and it shouldn’t be taken for granted. If your bike does not have and universal adapter, your position will be a discomfort factor, many times overlooked by many of our clients.


  1. Choosing a bike saddle with no padding

If you want to forget the painful rides, all you have to do is invest in a super comfortable bike seat. The no padding saddles could look great, but it might make your scream of pain and forget cycling for a long while.

While any cushioned seat will provide comfort for your sit bones, the 2 most common cushioning materials react differently under weight.

Gel cushioning molds to your body and provides the plushest comfort. Most recreational riders prefer this for its superior comfort on casual rides. Its downside is that gel tends to get compacted more quickly than the other option, foam.

Foam cushioning offers a pliable feel that springs back to shape. Road riders favor foam as it provides more support than gel while still delivering comfort. For longer rides, riders over 200 lbs. or riders with well-conditioned sit bones, firmer foam is preferred as it doesn’t compact as quickly as softer foam or gel.


  1. Choosing a universal saddle

Men and women, juniors and seniors, all have different needs. Ignoring the specific requires of our body shapes and different ages is usually the base of “something’s wrong” discomfort.   

Besides the obvious differences between men’s and women’s anatomy there are some other not so obvious differences. The one that has the largest impact on bicycle saddle comfort for women is pelvic width. Women naturally have a pelvis that is slightly wider than men to allow for child birth. Because of this extra width, and actual pelvic geometry, a women sitting on a men bicycle seat can place the “sit bones” outside of the area of support. This transfers the support from skeletal (pelvic support) to soft tissue which is very uncomfortable.

As for men they should be careful, the tissue between the sit bones contains many nerves and blood vessels, and over time, sitting on it can reduce blood flow cause numbness and sometimes permanent nerve damage, reducing the duration of erections in men. Oups!

For seniors, the saddle should respect the right position, comfort and riding style, because the back pains are more likely to interfere with cycling and giving up.


How To Look Elegant While Riding Your Bike

As we all adore Audrey Hepburn’s ballerina elegance, we also feel in love with the “allure” of the girls on the bike. It’s a fact that girls on bikes never remain unnoticed.

So, why wouldn’t we cycle in style, as a fashion statement about cycling and elegance?

To prove that’s doable, it’s enough to look at Sally Singer, Vogue’s Creative Director for Digital, and the epitome of “cycle chic”, never giving up stilettos or her trendy skirts.

But what are the accessories that catch the eye and transform an outfit from common to chic?

9 Accessories to Look Like a Lady Cyclist Out of Romance Novel

1. An elegant bike basket

Always with the perfect French touch, the basket gives you exactly the romantic atmosphere you need to highlight your femininity.

Hand-woven for quality and strength, customizable in different option, this classic will add much more style to your rides.

2. Pretty Cycling gloves

These ones are the perfect mix of business and pleasure!

We need them for all kind of whether condition, but this comes secondary today, because first a cool appearance.

And gratefully that’s the bonus from design. And an extra, extra bonus, thumb, middle finger, index finger are using capacitor material that can touch screen on phone and iPad.

3. A jewel bike seat 


This Bikeroo Cruiser Bike Seat is considered one of the most comfortable and stylish bike seat, and not only that improves comfort, but also helps you look awesome on your bike.

Your bike will become a stylish accessory making you feel and look great.

4. Comfy and refined Bike Seat

Custom made for women anatomy, the wide bicycle seat, short nose and center relief make this bike saddle the perfect fit for the typical women bone structure.

OK, OK, but now with the frivolous part we are interested in today, look at this smooth leather with nice finish.

Isn’t it easy to match with any outfit?

5. Diva scarf

 Related image

It ads chicness immediately and has the ability to transform you into a woman of style and grace with a hint of European charm.  

Apparently, Parisian women don’t leave home without one. Only the hottest weather will stop Parisians from rocking un foulard (the thin-silk kind) or “une écharpe” (the heavier, wintry kind).

But don’t forget the attitude, it has to matched always with your style.

So, keep your nose up and smile a lot, like a diva giving autographs.

6. Polka dots socks

 Related image

Worn in any combination, these socks are always charming, playful and chic. Go great with Capri pants, skirts and dresses, but not very good with short pants. The trend of the moment is to wear them with stilettos.

7. Ballerina shoes

Related image

The urban rides allow you to wear anything you like, so the ballerina shoes are perfect for a leisure weekend stroll.

Tip: the legs will look fabulous while riding if you choose them in the nude shade!

8. Neon leggings

If you want the sexiness of the ’80s-90’s look, this is the perfect choice. Put a mini skirt over and wait for the admirers to stop staring. On other color than neon, leggings can be worn under almost any type of dresses in case flies up.

9. Never give up on HEELS!

 Image result for cute leather belt high heels

The definition of sexiness, heels go great with bike, at least in the pictures, from the aesthetic point of view .

Don’t choose the highest, though…

And if you match them a vaporous dress, and also wear a very thin leather belt, you will look like from the Vogue cover.

TOP Difference between men and women cycling needs.

man and woman having fun riding their bicycles

Narrower saddles negatively affect saddle pressures in female cyclists.

The studies evaluating the long-term effects of saddle pressure on the integrity of the pudenda nerve, pelvic floor and sexual function are warranted.

Because of the differences in the structural bodies of men and women, bicycle saddles must reflect these differences.

A man’s seat is usually narrow and long, while that of a woman's is wide and short.

A woman’s seat (like Bikeroo's universal saddle) is wide to reflect their generally wide hips. Women have their pelvic bones set wider apart than men, hence the wide seats.

A major concern for both men and women is too much pressure that can affect the flow of blood to the genitals.

This means that the design of a seat is important.

You are unique, and also it is your saddle!

two women comfortably riding their bicycles

Some brands that have carried out research into soft tissue discomfort in women have come to the conclusion it’s your body shape that determines the ideal saddle for you.

Those who have more ‘pronounced’ or less ‘protected’ genitals, they suggest, will need a wider cut-out or relief channel, than those who are more ‘petite’ down there – so do consider your own personal anatomy when saddle shopping.


Each rider is completely different and the saddle should be sized to match your position and anatomy.

man and woman having fun riding their bicycles

First set your position then look towards the correct saddle.

Most professional bicycle fitters are trained to determine proper placement and width of saddles.  This is done visually while you are riding your bike on a stationary trainer.

Your position on the bike has a lot to do with your saddle comfort. For example: if you ride a triathlon specific bike and it is set up properly, your pelvis will have a slight forward rotation.

Without the correct bike saddle there will be tremendous pressure on sensitive areas. If you are on a road bike with a fairly upright position you will be supported by the widest part of your sit bones and will need a wider seat. Before you go shopping for a new saddle make sure that your position has been properly set up by a professional bicycle fitter.

There are also unisex seats in the market which can be used by both women and men and it also can fit you perfectly, of course. So as taller women tend to fit on men’s bike seats and shorter men often prefer women’s seats as their posture on the bicycle tends to be similar.

Do you believe that there is no identical body to yours?



The conclusion is that you should not ride in pain ever again!

Secondly, don’t worry if a bike seat does not fit you but it fitted your best friend.

Thirdly, the pain is not your fault, you didn’t do anything wrong, is about our unique anatomy and finding the perfect match.

Best cycling gifts for a women

Dear cycling friends, in this article we thought to give you some good tips about what it could be a perfect gift for a cyclist woman. Being in a month that celebrates women in our life, you should be prepared to surprise your lovely cyclist and show her that you really know her hobby.

1. Feeling chic

She is passionate cyclist, but as our secret you have to know that she will always desire to have a sexy or chic touch.

Choose a cotton t-shirt with original design and and fun message and you will make her rides more colorful.


2. Looking like a PRO. 

There are emotional gifts and those useful and pragmatic ones that makes one very happy when receive them, because receiving what you really need, means that someone is very interested in what you are passionate about.

The pants for training are very helpful for an active cyclist. The breathable fabric wicks quickly away moisture and keeps you dry

Triangle-shaped gusset helps avoid ride-up when you're bending and stretching, and wide waistband adds great comfort. 3D antibacterial pad provides great comfort on long bike rides.

  1. Best comfort ever  

Did you knew that a new saddle feels like a new bike? It’s true.

If you heard her complaining about the rides, this is the perfect gift ever. Custom made for women anatomy - the wide bike seat, short nose and center relief make this saddle the perfect fit for the typical women bone structure. And the leather is…smooth and with very nice finish.


  1. Feeling like 10 pillows

We made this suggestion, because from our experience most of the cyclists give up when the it start hurting.

When it comes to cycling pain means no gain. With this gel cover seat you feel like sitting on your couch. This size will fit most exercise bikes and cruiser bikes but please check dimensions just to be sure.


  1. Sexy bike for sexy lady!

This is a 26-inch women's single-speed cruiser bike for easy, relaxed riding. Classic curvy beach cruiser design with 17-inch durable steel frame and aluminum wheels.

This is a that kind of gift that makes you scream continuously for at least 30” and be ashamed after you see the video on YouTube, but probably get better afte 1.000 views.

6. NO more job sedentary!

Extra working hours are not an excuse anymore.

This is a perfect gift for a cyclist-writer or a cyclist-CEO, or a cyclist accountant or whatever is your job that keeps you stacked on your desk chair. Very low height so that it works for desks as low as 27 inches - Only 10 Inches and very broad resistance range so that it best fits your needs - 8 calibrated resistance settings.

Ride those analytics files!


7. The allusive gift…

Makes it not only a gift, but also a proposal.

Ok, she always complain before going on a trip about the how she doesn’t have the space for small-medium stuff in the couple trunk. Here you have you own, girl, let’s see you now! More than this, she cant say that it is a pragmatic common gift, because fuchsia and the design are anything but common.


8. Cycling is not a seasonal sport for a cycling freak!

For a passionate cyclist, this is a very useful gift, because it helps riding comfortably the entire year.

Windproof waterproof warm up fleece design for cold weather, reflective brand logo and stripe keep you safe in darkness. Plus, it has zipper pocket and back pocket for safe storage.

And also looks like an outfit for a Tour de France competitor.


9. Caring is loving!

I know you worry a lot, as all the caring people do, but it’s easier now to know her safe.

This nutcase bike helmet is specially designed with a material tough and durable PVC & PC, EPS foam which help absorb the impact and protect the head during crash. The adoption of specialized aerodynamic and ventilation design allow air go through the biking helmet which help increase the speed and keep stay cool.


10. Super fun and safe!

These wheel lights can be installed on nearly all bicycles, such as foldable bike, road bike, mountain bike and so on. 5 colors to choose, each box covers 1 wheel, any two colors are a new style! High brightness lights gain increased visibility from all directions and keep your loved ones or friends safer. Santa Clause it coming to town!



Myths About Women's Cycling That Need to Die

How many domains we proved so far we are talented in?

Without modesty, pretty much all of them! Either was about quantum physics or wrestling.

The women disadvantage was that they started from scratch, always in the need to prove the contrary of what entire world believed.  Now we live in an incomparable rational atmosphere and fortunately we are not stopped from doing anything we dream to, but many times we have to confront some of the last residues of misconceptions.

So, let’s see what are those fake labels we need to remove once and for all about cycling!


1. Riding with your child means you are careless

That’s no evidence to support that statement whatsoever, but as for anything related to our parenting activity, if you are totally responsible and aware, that’s nothing dangerous you put your child into.

Special equipment, reasonable speed and well-chosen routes make it enough to avoid all the risks and enjoy the ride.

Do you believe that riding with a child is safe or not?


2. Cycling during pregnancy?!!! Have you lost your minds?

Probably we would, if we listen to this advice. It’s a fact that exercising while you’re pregnant keeps you fit and prepared for childbirth.

If you want to exercise on your bicycle while pregnant, do it.

But first talk to your doctor about the intensity of the training you intent to do or the type of cycling you are doing and he will recommend the best pace for your pregnancy trimester.

That’s about it!


3. Women are too emotional and less tough than men

Really? That’s what heard also the first generation of female doctors. Come on!

According to the US Census Bureau, one of the cities with the highest rate of female bike commuters is Minneapolis, where wintertime temps are best described as “Arctic hell.”

And women often come closest to besting men in ultra-distance races like the Race Across America, where mental toughness trumps all. Oh, and then there are stories from people like ultra-endurance rider Lael Wilcox, who, during the nearly 3,000-mile long Tour Divide, was struggling so badly from a nasty respiratory infection that she rode off course to the ER, got medical attention, and then went on to win the race.

That’s not scary; it’s awesome.

As for the emotional part “due to the hormones”, we weren’t the ones who passed out at our children’s birth! Sorry...


4. Getting your period slows you down

The menstrual cycle, that monthly round of hormonal fluctuations, is natural, normal and something a lot of women are used to.

Changes in your hormones throughout your monthly cycle can have an impact on your performance, but it’s not always in the way you might think. That high hormone days right before your period, when progesterone and estrogen levels peak for the month, transform your exercise physiology to a one most like a man’s during your period and the days that follow, plus you’re stronger too.

Thinking about all the cycling women champions it’s not hard to see that this is a myth.


5. Cycling will make you enormous legs

If it was that simple, all the bodybuilders would start riding now!

The average bikers legs are perfectly toned and it is a very sexy look. Cycling, alongside a healthy diet, will result in a lean physique for most people.

Bike riding is a low-impact activity that can help you burn calories. Although the bike works the major muscles of your lower body, that doesn't mean that your legs will get big. In fact, you may actually lose weight and gain a lean appearance by adding biking to your fitness routine.

10 Reasons why every women should get on a bike

Dear cycling girls, we decided, with our male colleagues full support, that this month should be entirely dedicated to us:


So, we can chat on whatever we can think of, related to our cycling passion or the girl’s specific themes, that guys say it’s small talk but they’re always with an eye on. So, we thought that in this article, we should approach cycling from the feminine perspective in the first place and see what’s in for us if we start pedaling now and we are consistent in our activity.

Ready? Girls power!

1. Cycling looks like the most expansive dermatological treatment

That’s no news that we all want to be young until 100!

Our skin look is a result of an internal process, but also of our care regimen and, of course, the genetics.

The cool thing with cycling is that improves the skin condition from inside and reveals a new radiance that works as a trick to seem younger.

How is this happening?

A Stanford University study found that regular cycling can protect your skin from UV rays and even reduce the signs of aging. Again, this has to do with powerful oxygen flow, which is delivered along with nutrients to skin cells, helping flush out harmful toxins.

Exercise can also optimize your body's collagen production, which reduces fine wrinkles. Increased circulation through exercise delivers oxygen and nutrients to skin cells more effectively, while flushing harmful toxins out.

Exercise also creates an ideal environment within the body to optimize collagen production, helping reduce the appearance of wrinkles and speed up the healing process.


3. Easier pregnancy & healthier child

According to research from Michigan University in the US, mums-to-be who regularly exercise during pregnancy have an easier, less complicated labor, recover faster and enjoy better overall mood throughout the nine months.

Your baby has a 50 percent lower chance of becoming obese and enjoys better in-utero neurodevelopment.


4. Guilty pleasure snacks

They’re not called guilty for nothing!

They are those kind of treats you feel an urge to taste every night at 3 am, or when you are tired, or…just because.

They are not the healthiest snacks on earth and as a reward we will “just” add 2 pounds/ week, if we decide to let surrender to them. Cycling everyday will remove the guilt from pleasure!

If you can burn 300-400 calories/ day, you can totally surrender to whatever makes you happy. The problem with the “unhealthy” part is still a mystery. When you will find out how to prefer a carrot to a chocolate, please write us right away.


5. Meet people

Why to pretend that this as a non existing problem, when in fact for many of us is very hard to meet people.

We have the same rituals everyday and when we are laying on our couch there are small changes to be interrupted from doing nothing by Brad Pitt.

So, joining a cycling club can be a solution, if the men there are not “the one”, maybe they have some friends who might be. Either way, you can enlarge the friends circle and this gives always more changes. Not to mention that meeting a person in your interest area increases very high the chances of compatibility.


6. Gets you fit, not bored!

Speaking strictly from our point of view, not every physical activity is suited for everybody, and we are not talking here about the physical aptitudes or the body condition, but more about what you really like to do.

This is the reason many people give up after a while to the activity they started, because they just get bored. We are a bit ashamed to recognize, but we are those kind of people.

We have to love the process, not only the result!

For us, cycling brings joy the entire process, by seeing new places, feeling the wind in your hair, looking sexy, feeling free, challenging your strength. In the same time, cycling can give the best physical condition you ever had.  


7. Escape the city with your partner

If you partner likes cycling as you do, it should be easy to convince him to take a weekend trip on two wheels and escape from the daily routine.

Men are always easier to attract into more specific activities than into a “romantic weekend” only.

They think that the romantic project is always included in whatever they decide to do, so that’s no need for them to make an extra space especially dedicated to some romantic bla bla they hardly can project. 


8. The girl on the bike is sexier

We know, this is a 100% narcissist argument, but it always feels good to receive a compliment or see the admiration look on the face of the….postman.

We are joking. But not really.

As from our experience, again, the girls on two wheels are more interesting and look sexier in men’s eyes. We did not entirely discovered why, but it’s good to know anyway.


9. Lose 4 pounds/ week

Probably we should have started with this one, our lifetime obsession. Ok, not all of us, but us from Bikeroo.

The Harvard Heart Letter also took its estimates out on the street, so to speak. Using the three hypothetical test subjects (hypothetical subjects weighing 125 pounds, 155 pounds and 185 pounds), bicycling at a leisurely 12 to 13.9 miles per hour burned 480 calories, 596 calories and 710 calories per hour, respectively. Increasing the pace to the range of 16 to 19 miles per hour rated a burn of 720 calories, 892 calories and 1,066 calories, respectively.

This means that if you eat not more than 1500 calories a day, you can loose 2 kg/ week only by cycling an hour everyday.

But, don’t cheat.

No more than 1500 (download My Fitness Pal app. to calculate your calories).


 10. Improves the immune system 

Your immune system is tricky.

Cycling promotes both health and immunity. The body becomes vigilant with proper exercise. It’s able to fight bacteria and viruses effectively.

A healthy immune system will reduce heart-related complications too. And this is another really nice reason why women should get on a bike.

Three Women Who Changed the Course of History on Bicycles

This is our month, GIRLS POWER, and we, the Bikeroo girls feel that we need to invite to our party those women who inspired us many times in our lives.

They challenged their times misconceptions and taboos, but first of all they challenged their selves: their strength, independence, determination and their sense of humor some times. Meet those girls that wouldn’t take NO for an answer.

1. Annie Londonderry

A cool lady indeed!

Annie Cohen Kopchovsky (1870–1947), known as Annie Londonderry, was a Latvian immigrant to the United States who in 1894–95 became the first woman to bicycle around the world.

She was a free-thinking woman, who reinvented herself under her pseudonym as an entrepreneur, athlete, and globetrotter.

Her adventure started in in 1894, when two rich Boston men wagered $20,000 against $10,000 that no woman could travel around the world by bicycle in 15 months and earn $5000. So Mrs. Kopchovsky did it!

She was a highly unlikely choice for the completion of this wager, starting with her name, which identified her as a Jew in a city and country where anti-Semitism was widespread. She lacked the experience, never having ridden a bicycle until a few days before her trip, and had a slight build, only 5 foot 3, about 100 pounds. In addition, she was a married woman and a mother of three children, ages five, three, and two.

On June 27, 1894, 24-year-old Kopchovsky hopped on her 42-pound Columbia woman’s bike wearing the long skirt, corset and high collar of the time she waved goodbye to her husband and three small children and some fans from the local cycling club as she headed off for New York. 

She arrived on September 24, 15 months from when she left, differently dressed, more into a men’s riding outfit, with a lighter bike (she received a new sponsorship and a bike especially designed for her) and received her prize as well as her future celebrity!

2. Billie Fleming

                                                                                                              Photocredit: Adventure Journal

Born in 1914, Billie Fleming died earlier in 2014 shortly after reaching her 100th birthday.

At the time of her death in 2014 she continued to receive letters from people saying how much she inspired them to cycle and her record still stood as of November 2015.

Billie Fleming is definitely no ordinary lady. In 1938, then named Billie Dovey, she rode a staggering 29,603.7 miles across the United Kingdom on a mission to promote the health benefits of cycling.

She rode every single day of the year in a wide variety of weather conditions to spread the message. 

3. Marianne Vos

Imagini pentru Marianne Vos

                                                                                                                        Photo Credit:

Dutch cyclo-cross, road bicycle racer, mountain bike racer and track racer who has drawn comparison to Eddy Merckx as being "the finest cyclist of her generation. And she is only 30 now!

Vos dominated the elite women's fields from the moment she aged out of the junior ranks, winning her first elite world title in 2006 at the age of 19. She soon matched that achievement on the road circuit, winning the UCI Road World Championships in the same year.

From 2009 to 2014, Vos won six straight gold medals at 'cross Worlds and added two more titles on the road, but an injury early in the 2014 cyclo-cross season led to a physical collapse after she took third in Tabor at the 2015 World Championships. It put Vos out of competition for the entire 2015 road season and 2015-2016 'cross season. After a shortened road season in 2016, Vos returned to cyclo-cross in December, building to a strong second-place finish at the World Championships earlier this year.

We are pretty sure, this year we will find her in 1st place around the world!

Top winter meals for powerful bike rides

During the winter, our body puts extra effort in a regular activity due to the additional resistance (rain, snow and sleet), the weight of additional clothing, thermoregulation and inefficiency of cycling, so we must also adapt our body supplies too.
So what should we do to enhance our body performance and keep it natural balanced through nutrition?
Before the ride
More recently, research has demonstrated that while rates of fat and protein oxidation remain relatively constant during exposure to cold, carbohydrate oxidation is stimulated, with studies suggesting the dominant source being muscle glycogen, particularly as shivering intensifies, or when plasma glucose levels are low.
Couple this with the carbohydrate demands of longer rides, and the risk of glycogen depletion increases, which can lead to dips in performance and early fatigue, increasing the risk of injury, particularly on icy terrain.
But it’s not just early fatigue – glycogen depletion can also impair thermoregulation, resulting in more rapid decline in body temperature.
Solution? A carbohydrate meal with around 500 ml of fluid alongside, consumed 2-4 hours before increases carbohydrate stores and this can be followed by a small snack around one hour before.
During the ride
During exercise the aim should be to consume up to 60 g of carbohydrate per hour in the form of glucose. This can be in the form of energy gels, bars, fluid or other food snacks. When it is cold and our priority is simply to stay warm, then we must make a conscious effort to fuel during exercise.
And that’s another aspect we should take care about. One of the most overlooked aspects of fueling in the winter months is fluid intake.
The concept of hydration is immediately associated with hot weather and is deemed less important in the winter months, as a consequence many athletes end up exercising in a dehydrated state. Unlike in warm temperatures when physiological mechanisms prompt us to drink, feelings of thirst are blunted in the cold, despite sweat loss. And as recognizing thirst becomes more difficult, the risk of dehydration increases.
In one study comparing the hydration levels of athletes performing cold or warm weather sports, the cold-weather team had the highest incidence of dehydration, with voluntary fluid intake insufficient to meet the demands of exercise.
Warm fluids may be tolerated more readily when exercising in the cold, and can increase your motivation to drink – try an insulated container or wrap your sports bottle in clothing or a sock to prevent it becoming too cold. You should also be able to open any drink bottle with your gloves on.
After the ride
Recovery after exercise should start within 30 minutes of finishing, a carbohydrate and protein combination is ideal at this time. This is particularly important following training in the cold. A drink containing a fast digesting protein (whey or soy) and a high glycemic carbohydrate is a convenient way to initiate recovery. This should be followed by a meal soon after, for example carbohydrate, rice, pasta with lean protein like chicken, salmon and a selection of vegetables.
We also recommend 9 aliments that you should eat as much as you can: quinoa, berries, salmon, beans & legumes, pasta, bananas, cruciferous veggies, nuts & nut butter, chocolate milk.
Those 9 aliments provide the entire combination of carbohydrates, proteins, lipids and vitamins you need to have the perfectly balanced and healthy nutrition the whole winter.
What are your favorite winter recipes? Share them with us! We love to see. 

DIY: The best homemade sports drinks

Do you always feel tempted to buy those great looking energy drinks in the supermarket or sports shops?
If you are aware of all the table of ingredients, that’s just fine, but many of us just don’t know what really mean those complicated ingredients we read on the label. And the effects can be very unpleasant.
Too much caffeine or other stimulants in the drink can produce heart problems, insomnia, anxiety or headaches and migraines.
To enjoy entirely the benefits of those energy drinks is to prepare it ourselves at home and to mix all the natural ingredients that substitute the chemical ones, with the same boosting energy effect.
You have to know that there are three main types of sports drinks: isotonic, hypertonic and hypotonic.
The isotonic drinks are designed to quickly replace the fluids which are lost by sweating. They also provide a boost of carbohydrates. The body prefers to use glucose as its source of energy. Sometimes it is better to consume isotonic drinks where the carbohydrate source is a concentrated form of glucose.
They are commonly drunk by athletes, especially middle and long distance runners, but all professional sportspeople use them in their daily training regimes.

Homemade Isotonic drinks

Coconut water is one of the simplest sports drink alternatives and can be used as is.
The rule to make your own isotonic drinks is to combine The Base (one of the following natural liquids) with the Extra Ingredients.
Don’t forget that the proportions are essential!
Healthy base liquids are: herbal teas, coconut water, plain water
To turn the basic liquid into a sports drink, add some or all of these Extra ingredients:
Salt – A high quality salt adds sodium and other minerals.
Calcium or Magnesium – Adding a high quality calcium magnesium powder helps replenish minerals (I like this one.)
Juice – Optional but adds sweetness and natural sugars if needed during exercise.
Natural Flavors - Add natural flavors in the form of fresh ginger, fresh herbs, or even natural flavored stevia extracts.
Recipe 1
Too cool and true
200 ml ordinary fruit squash
800 ml water
A pinch of salt
Mix them all together in a jug and cool down in fridge.
Recipe 2
Fruit rush
500 ml unsweetened fruit juice (orange, apple, pineapple)
500 ml water
Mix them all together in a jug and cool down in fridge.
Recipe 3
Hydration booster
50-70 g sugar
One liter of warm water
Pinch of salt
200 ml of sugar free squash
Mix, cool and drink
Homemade hypertonic drinks
Choose a hypertonic drink if you need extra carbohydrates. Hypertonic fluid replacement drinks contain more sugar, so they are ideal for replenishing fluids and calories following a heavy workout. A hypertonic drink is one that has more salt than normal cells, so it will draw water out of those cells with osmosis. These drinks can also be helpful for restoring energy during and after a long-distance run, such as a marathon. The best time to drink them is after exercise as they help your body to top up on muscle glycogen stores. However, it is advisable to only use them alongside isotonic, because due to the higher concentration of sugar the water in these drinks is not as easily absorbed without an isotonic drink to rehydrate and refuel after a workout. Hypertonic drinks can also be useful as part of a weight gain regimen.
4 cups or (one Liter) of water
2 cups of fruit juice (any kind) OR 2 cups of tea and 5 tablespoons of sugar
a pinch of salt
Homemade hypotonic drinks
Hypotonic are designed to quickly replaces fluids lost through sweating. Unlike isotonic and hypertonic drinks they are low in carbohydrates.
Choose a hypotonic drink for trying to keep your weight down. A hypotonic fluid replacement drink contains fewer calories and is best for athletes who are trying to maintain a certain weight or for those who are trying to lose weight. Hypotonic drinks have less salt than normal cells do, so water goes into the cell more easily than if you drank a hypertonic drink.  They are good for losing or maintaining weight because they contain fewer calories and carbohydrates as well as less sugar.
They are very popular with athletes who need fluid without the boost of carbohydrate. Jockeys and gymnasts use them regularly.
4 cups or (one Liter) of water
½ of a cup (about 100 ml) of fruit juice (any kind)
a pinch of salt
We hope we convinced you that the best way to stay hydrated and energized is the natural one, the one you control 100%!