Rouvy guide

Training tips

***Training nutrition, in general, is incredibly complex, complicated and very personal. What works for one person may not work for another. It is impossible to generalise what indoor training nutrition should look like, however there are a few key points that you need to know in order to understand and plan your nutrition and hydration intake.***

In general, we can divide the whole topic into 3 circles: What you eat, how much you eat and when you eat. Let’s take a look at what our cycling nutrition advice is.

**Hydratation above everything**

Indoor training has some specifics - the duration of each session is usually relatively short (mostly between 60 to 90 minutes) and obviously you ride indoors. What does this mean for your nutrition and hydration? Even with the best fan in the world, you will be sweating way more during your indoor training sessions. So, you absolutely need to stick to the motto ‘Hydrate or die‘.

 ![Indoor cyclist taking on fluids](https://cdn.rouvy.com/blog/402/2021-08-18-ROUVY-Indoor-r87r3hy.jpg)
Hydration is a key element when talking about indoor cycling

 

A simple way to measure your fluid intake is to measure your naked body weight before and after a hard and short ROUVY workout. One kilogramme is roughly the equivalent of one litre, so if you lose 500 grams over an hour's effort, the volume of liquid consumed during the session should be around half a litre, at least.

**Electrolytes: Yes or no?**

Speaking of hydration, it’s a good idea to understand the usage of electrolytes in your hydration as they have become the go-to and often debated supplement in recent years.

If your indoor session isn’t longer than 45 minutes, then the usefulness of electrolytes is debatable. If the exercise is relatively short, electrolytes have little or no effect. In fact, we lose them in sweat, but that doesn’t mean we need to replace them immediately during exercise. How many hours a week do you spend on your indoor trainer? That's the key thing to consider. If it is less than 10 hours, it’s probably not enough for you to develop an ‘electrolyte deficiency’. 

**What to eat before the ride?**

Again, considering that the indoor sessions are short and sharp, there are two main concerns regarding pre-training preparation - having enough energy and ensuring that you allow enough time after your last full meal in order to digest before your session starts.

In practical terms, that means you need to start your session 2-3 hours after your lunch/dinner. If you’re going to ride, let’s say, in the early evening and your last big meal was lunch, you will need a small snack 1 - 2 hours in advance. A banana or energy bar is just enough; if you happen to eat just before the ride, a dedicated nutrition gel for cycling will do the trick too.

Remember that we are talking here about [indoor sessions](https://blog.rouvy.com/cs/498/set-up-your-home-for-indoor-ride) that are no longer than 90 minutes. Nutrition for longer rides differs!

**Calories knowhow**

It’s really simple: the amount of calories you burn should equal the amount of calories you consume. The only scenario when you can 'consume less than you can lose’ is when you want to reduce your body weight. In that case, be sure to limit the deficit to 250 calories a day, if you want to continue riding hard!

There are different ways to [estimate your calorie needs](https://support.rouvy.com/hc/en-us/articles/360018818478-How-does-ROUVY-calculate-energy?_ga=2.27172797.1612673440.1675088313-1863005696.1636630121&_gac=1.120025850.1671526006.Cj0KCQiA14WdBhD8ARIsANao07jOofwnynx4j_Pi7n_QvnDF6TZhtrDnfe1tw5JjtMWwmAIAj5Jt-VcaAmFfEALw_wcB#:~:text=During%20a%20typical%205%2Dhour,4%2C000%20Kcals%20worth%20of%20energy.). You can use the data from your smartwatch or the mobile training app or even better, the ROUVY app as it tells you the amount burned after every ride.

Even if you ride outdoors and don’t use hardware that can calculate your calories consumption, you can still use a simple formula to calculate your burned calories: calories burnt = ridden kms x 70. Therefore, on a 30 km ride, you can estimate your calories burned as 2100.

**Carbohydrates**
 

Carbohydrates should be the mainstay of your diet; they are the main ‘food’ for the muscles and central nervous system. It is necessary to consume them in the hours or days prior to the session, during the exercise, and of course, to refuel during recovery.

Fruits, grains, legumes, vegetables, sugary sweets and dairy products are all examples of carbohydrates that you need to include in your diet to perform well. Does the list seem incomplete to you? You are right, there is pasta missing! No full-day ride in the Dolomites is complete without a good serving of a great pasta dish. It’s for a good reason and now, you know why!

 
![Acyclist enjoying a banana after a long ridelt](https://cdn.rouvy.com/blog/402/shutterstock-1993647351zmh.jpg)
Banana time!

 

For sessions longer than 90 minutes, you should also be consuming carbs during the workout. You can start with 50 grams of carbohydrates per hour and build up to 70g/hr. In practical terms, that means 2-3 bananas or 4 slices of white toast or 1 Bounty bar.

One great advantage of [riding on ROUVY](https://rouvy.com/routes/recommended?_ga=2.196597932.1612673440.1675088313-1863005696.1636630121&_gac=1.92098664.1671526006.Cj0KCQiA14WdBhD8ARIsANao07jOofwnynx4j_Pi7n_QvnDF6TZhtrDnfe1tw5JjtMWwmAIAj5Jt-VcaAmFfEALw_wcB) is easy access to drinks and nutrition; nothing prevents you from sticking to a plan you set beforehand.

**Time to recover**

After the ride, the main priority is replacing lost fluids. Cycling post-workout nutrition in our case could be 20g of quality protein, ideally in the form of powder, as this will help you with post-training re-hydration. [Great recovery](https://blog.rouvy.com/cs/513/rest-and-recovery-training) combined with good post-workout nutrition have a strong impact on your body, so don't underestimate both of them if you want to ride again the next. 

**Trust your body**

Remember that numbers may sound exact but your feelings still have a big role! Measuring the burned calories is very hard unless you lie in your bed all day long. So don't forget to use your common sense and if you feel hungry every evening, try to eat more. If you haven’t been hungry in days, try to eat a little less.

Your feelings are feedback to your body, so pay attention to them! Also, if you are really serious about your results, consider having a cycling nutrition coach that will help you to set up your diet.




**In conclusion**

Every cyclist is different and has a different metabolism. So these steps are intended as a guide but it's important to find the system that works for you. So some trial and error will be required before you fully understand your own body's nutritional needs.

Being aware of your body's requirements and limits is the first step towards a better and more rewarding indoor cycling experience. Creating an effective routine may take a little time but you will soon see the longterm benefits, especially if you stay active throughout the year. We recommend a [1 year subscription](https://rouvy.com/pricing?_ga=2.259372298.1612673440.1675088313-1863005696.1636630121&_gac=1.195591390.1671526006.Cj0KCQiA14WdBhD8ARIsANao07jOofwnynx4j_Pi7n_QvnDF6TZhtrDnfe1tw5JjtMWwmAIAj5Jt-VcaAmFfEALw_wcB) with ROUVY to save you money and give you the longterm planning needed for an effective annual routine, no matter how the weather is outside.  

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Indoor cycling nutrition: 7 steps you need to follow

Community

*Did you ever think a certain ROUVY Challenge was too difficult? After reading the story of Terri Buryanov you may see ROUVY Challenges in an entirely different light. Learn how ROUVY ambassador Terri Buryanov became a triathlete, YouTuber and a vegan - some changes just overnight.*

Terri Buryanov is an American triathlete living in Las Vegas. Her first triathlon in 2017 was a miserable experience. She decided to try again, signed up for the Ironman 70.3. and qualified for the World Championship in Taupo! Later, COVID slowed her down. But that didn’t discourage her from signing up to the Challenge Almere-Amsterdam, her first full distance triathlon.

Terri is an enthusiastic content creator, mother of a 14 year old and an ex-bartender, supporting her famous husband.

Are you curious about where she gets her surname from or what plant-based food she eats as a sports woman riding long distances through the desert and how she manages to keep her lungs healthy after COVID?

 
![Alt](https://cdn.rouvy.com/blog/466/Mt-Charleston-7k7m7.jpg)


**A good Vegas morning to you, Terri! To start with, I am very curious about your surname because it sounds unique. Where does your name come from?**

*Actually, my maiden name is Leeseberg; I got it from my ancestors. Grandpa was from Germany and grandmother was Irish. But my married name is Buryanov because my husband is from Ukraine.*

**Your husband is apparently a [well-known bartender and YouTuber](https://www.youtube.com/channel/UCp4nL9M78_HF6JL1MNzh-NQ). How did he become one?**

*I used to juggle bottles too. We met each other in a competition in Vegas. He started to upload videos on YouTube back in 2015. We opened the bartender school, so we did videos with some small tricks. When COVID happened, our school in Miami needed to be shut down, so he gained more time for videos. Since everybody was staying at home, they wanted more cocktails. His channel went from 100,000 subscribers to 1,500,000 in a very short time.
It’s incredible. He’s just become the no. 2 bartender on YouTube, collaborating with big creators now!*

**That’s impressive. Does he have a small studio with an editor? Or is he working alone?**

*I used to be really active on my own social media. The reason why I am kind of lagging now is that I’m helping him. I am behind the scenes and do all the boring stuff: emails, brand deals, …*

**So it's kind of a family business just as the school was? How many students have you had in the school?**

*The maximum capacity was 26 students per month. Miami was a pretty popular destination. They’d have two classes. One in English and one in Italian or French as well.*

**Did your students travel from overseas or were they from the U.S.?**

*It was mostly the European students. Our school was part of the European Bartender School, with headquarters in Barcelona. They have 28 schools!*

 
![Terri leading a bartender class](https://cdn.rouvy.com/blog/466/1548157-585644718209779-5459923516233201335-ohtj4.jpg)


Terri leading a bartender class

 

**You’re a very good bartender and a seasoned triathlete! Is your husband a triathlete as well?**

*Noo! No no. (laughs) He rode his bike with me just once and never again. He does have a nice Cervélo road bike which I bought for him from friends. But he’s just like: no helmet, wearing sweatpants, riding with no hands, texting on his phone. We don’t match well whilst riding together. :) But back in Miami, he used to ride the road bike and I would ride the beach cruiser and still be faster!*

**You’re based in Vegas and we have some really nice routes from there on ROUVY. Which one do you like the most? Have you tried them in real life?**

*Las Vegas is a beautiful place to ride! It’s impossible to find a flat spot because it’s very mountainous. You’re gonna get lots of climbing here! I made a video comparison - ROUVY vs. Real from Mt. Charleston. We have a really hot summer here, so at 40° C, you can still ride up there! Thanks to higher elevation, it’s a little bit cooler: you don’t feel like you’re a cookie in the oven*.

*Red Rock Loop is gorgeous and one of the most challenging routes in Las Vegas. It has 13 miles and the first 5 are just uphill. About 700 meters up! But the rest of it is downhill.*

*My favorite ride is near Las Vegas, close to Boulder City. You can ride your bike down and across the Hoover Dam and then you come up. I made it my mission once to get QOM (Queen of the Mountain sector on Strava). It took me 33 minutes from the dam, all the way to the top of the hill. I almost died!*

 

![Alt](odkaz)

 

**Challenges got me addicted to ROUVY**
 

**How many outdoor miles a year do you do?**

*I do 6,000 miles a year in total. Last year was pretty bad; I only did about 3,000 miles.*

**If you split the 6,000 miles into indoor and outdoor, do you have an idea how many miles you did?**

*Well, it depends on the year. 2020 was probably 95% indoor, next year was 50: 50. I pretty much got addicted to ROUVY back then because all the challenges helped me to stay motivated. I became the National Champion, but didn’t get to the Legend status though!*

**Do you travel to ride your bike or do you simply focus on training in your home environment and travel only to do races?**

*Utah! I love Utah! I’ve done a few relay races across Utah (over 500 miles but with the support team)! It’s my favorite state in America. People are really friendly; the drivers even move over for cyclists. So you feel really comfortable and safe.*

![Alt](https://cdn.rouvy.com/blog/466/Follow-Terri-Buryanov-Towards-Challenge-Almere-Interview-2m0w0.jpg)

**Does it have a similar climate to Vegas?**

*Yeah, it’s very similar. We have St. George, which is less than 2 hours from my home. The IRONMAN 70.3 World Championship will be here in two weeks. It’s the exact same climate. Dry and super hot.*

**I like the positive energy in your videos about long-distance cycling. It seems you really enjoy it! What do you like more - creating content or riding?**

*Woohoo! Really good question! Watching my husband doing it for years, I decided to give it a go and started creating content back in 2020. He taught me how to edit videos and I love it! Not just creating, but the whole process. But I definitely love riding my bike and sharing it with the world!*

![Alt](odkaz)

**I thought so! You don’t seem to be wanting only to fulfill the needs of the sponsor, you seem to be sharing your passion for cycling from your whole heart!**

*I got so many brands reaching out to me. But to be honest, most of the time I just ignore the emails.*

 

**I love to ride around the world**

**Haha, so ROUVY is blessed to have you!**

*I made a few videos about ROUVY before you reached me, so it makes perfect sense. I’m already addicted to the indoor riding program and I love it as well. I even tried Zwift before, because a lot of my friends have it. But I didn’t like it so much. When I got a new trainer, it came with a 30 days trial for ROUVY. I tried. And I loved being able to ride around the world.*



**Do you use ROUVY for training or do you race as well?**

*Ironman was doing the virtual races during the lockdown. Lately, I’ve been doing just the workouts because I got COVID and that led to a really long break. I decided to start with the “First-week program”, to see how fit I was.
Then I signed up for TriDot. It has a lot of workouts for me. You can download or upload it to ROUVY! Amazing! I don’t have to think about workouts anymore!*

**Can you share more details with us? How does it work?**

*I’m still learning, but it seems to be an algorithm that figures out what your training plan should be. You don’t have a coach! I log in every day, check my workout and train. It also tells me what my warm-up is!*

**You record the workout on Garmin and then to TriDot, which tracks your progress?**

*Yeah, I connected Garmin, ROUVY to TriDot, so it can track my progress. I can download workouts from TriDot to my Garmin and train outside! Also, any workout from ROUVY is uploaded to TriDot.*

*Wicked! You’re preparing for Almere. Do you have any milestones for training?*

*Based on my numbers, TriDot calculated my estimated finish time to be 10 hours 53 minutes. That’s pretty sweet, considering am coming out of COVID. I still have 5 months of training left, so let’s see! After my second COVID, my numbers were pretty low.*

**Many athletes have to deal with COVID, what are your tips? What to be careful about and how to start with training?**

*I’ve talked to so many people and everyone has had a different experience. Some weren’t affected at all; they didn’t even know. But it affected my lungs for such a long period afterward. I stopped with the training. I didn’t want to make it worse. Then I started with breathing exercises. Garmin was watching my oxygen level and it was just 90%. I started with a honey and mushroom powder cocktail and breathing exercises in my routine. Suddenly it was better. I could take deep breaths and my oxygen level is now 98%.*

 
![Kokopelli race](https://cdn.rouvy.com/blog/466/kokopelli-3dcu8.JPG)


Kokopelli race

 

**Did you just say mushrooms, Terri?**

*Yeah, I decided to be plant-based. I kept reading all those articles and watched one of the vegan propaganda movies, went to my kitchen afterward, and threw anything with animal products in it. Bought vegetables and fruits and have been plant-based ever since. Over 4 years now.*

**Can you share your pre-ride and after-ride meal?**

*It depends on the workout, but it's mostly oatmeal with fresh fruits. And every single day, I make a tofu scramble sandwich with avocado, sprouts, or sourdough bread.*

**You raced in and finished the Kokopelli 525-mile bike relay race (from Moab Utah to St. George). How did you manage not to get hungry?**

*Those races are so hard when one is plant-based! There’s no fruit in the desert so I survived on peanut butter-jelly sandwiches, bananas and dates. And fig bars.*

**How long has it been since you recovered from COVID?**

*It has been about 4 months.*

**Kudos for taking it easy! Do you plan to attend any smaller triathlon events before Almere? Or do you focus just on the Almere?**

*I haven’t decided yet. But I can throw in a few local races.*

**I’m looking forward to watching your progress towards the Almere! And I’m glad to have had a chance to get to know you better! Thanks for sharing and see you on a Group Ride!**

 ![Terri seconf from the left](https://cdn.rouvy.com/blog/466/exif-temp-image-11wiws.JPG)



Terri seconf from the left

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Terri Buryanov: from a bartender to a triathlete

*The main mission of the Germany based, UCI Continental Team is to offer young talented athletes an environment where they can develop their cycling and racing skills. Now, you have a chance to join the team that is aiming to become a PRO tour team. Learn how!*

After Saris together with ROUVY started to support the team this year, the rebranded team has high ambitions in 2022: to become a PRO tour team! To help the team find the most talented young riders in the world, and to proceed to the next level, they have decided to structurally include virtual qualification for the draft. That way, the roster of 2022 and every following season is going to gain new riders for the vacant places.

![Alt](https://cdn.rouvy.com/blog/449/2022-01-V4-Cover-2f21a.jpg)

The ultimate goal is to provide every cyclist, between the age of 18 and 23, an opportunity to become a part of the pro circuit. Do you want to grab the chance?

**Here are the three steps you need to take**
 

- Fill out an application

Apart from sharing your personal information, you will need to submit answers concerning your strengths on a bike as you see them yourself, or regarding your greatest assets you think you could bring to the team. As you may have learnt from the team member interviews (below), the Saris ROUVY Sauerland Team works like a family, so it’s important to showcase that you’re a good match!

After you submit all the answers, you will be invited to join the 4-episode racing series. Be sure to [fill the application](https://rouvy.com/series/sauerland?_ga=2.36140192.1612673440.1675088313-1863005696.1636630121&_gac=1.82738532.1671526006.Cj0KCQiA14WdBhD8ARIsANao07jOofwnynx4j_Pi7n_QvnDF6TZhtrDnfe1tw5JjtMWwmAIAj5Jt-VcaAmFfEALw_wcB) no later than the 28th of January 2022!

 

- Complete 4 qualifying races

After the statements and claims, it’s time to show how much power you have! It’s crucial that you attend all four events. The first and last race are short time trials while the middle two qualifications are mountain stages, taken from the Tour de France and La Vuelta: the Tourmalet and the Priego de Córdoba.
Mark your calendar for these dates:

Jan 29 - Pro-Chaser Qualification TT #1 - 12:00 and 19:00 CET

Feb 5 - Pro-Chaser Qualification #2 - 12:00 CET

Feb 12 - Pro-Chaser Qualification #3 - 12:00 CET

Feb 19 - Pro-Chaser Qualification TT #4 - 12:00 CET

[Register for all events here](https://rouvy.com/series/sauerland?_ga=2.225425434.1612673440.1675088313-1863005696.1636630121&_gac=1.82786020.1671526006.Cj0KCQiA14WdBhD8ARIsANao07jOofwnynx4j_Pi7n_QvnDF6TZhtrDnfe1tw5JjtMWwmAIAj5Jt-VcaAmFfEALw_wcB)

 

- Attend a training camp in Girona

The 4 strongest riders are going to be invited for a training camp in Girona, Spain, between the 21st and 25th of March. There, the 4 invitees will spend 5 days riding with the team and getting to know each other. Finally, the management together with other jury members such as the Sport Director of the Deutschland Tour, Fabian Wegmann, will make the final decision.

![Alt](https://cdn.rouvy.com/blog/449/2022-01-V4-Cover-4jkw7.jpg)
 
**Meet the team in Girona**

We interviewed a few team members, in the past few weeks, to find out what it takes to be part of the UCI Continental Team. If you like to familiarize yourself with the team and get to know more about the life you would live after joining the Saris ROUVY Sauerland Team, you might find it interesting to read these three stories!

 

[**FUN, MEMORIES AND EMOTIONS: 3 REASONS TO JOIN THE SARIS ROUVY SAUERLAND TEAM**](https://blog.rouvy.com/en/445/FUN%2C-MEMORIES-AND-EMOTIONS%3A-3-REASONS-TO-JOIN-THE-SARIS-ROUVY-SAUERLAND-TEAM)

![Alt](https://cdn.rouvy.com/blog/449/2022-01-Per-Munstermann67st.jpg)

 

[**JULIAN BRAUN: BEING A SARIS ROUVY SAUERLAND TEAM MEMBER IS A PRIVILEGE**](https://blog.rouvy.com/en/444/JULIAN-BRAUN%3A-BEING-A-SARIS-ROUVY-SAUERLAND-TEAM-MEMBER-IS-A-PRIVILEGE)


![Alt](https://cdn.rouvy.com/blog/449/2022-01-Julian-Braunl9bv.jpg)
 

[**MEET JON KNOLLE FROM THE ‘SARIS ROUVY SAUERLAND’ TEAM AND LEARN HOW TO BECOME HIS TEAMMATE!**](https://blog.rouvy.com/en/440/Meet-Jon-Knolle-from-%E2%80%98Saris-ROUVY-Sauerland%E2%80%99-Team-and-learn-how-to-become-his-teammate%21)

![Alt](https://cdn.rouvy.com/blog/449/2022-01-Jon-Knolleklxd.jpg)

 
**Not strong enough? Train harder and try again!**

What happens if you are not chosen? Your journey towards PRO cycling is not over! As we mentioned, the same selection process is now fully integrated. That means, you can apply and fight for the open spots in the roster, next year again, at the same time. Meanwhile, ride both outdoors and indoors and get stronger!

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3 steps you need to take to become a Saris ROUVY Sauerland team member

Routes

Ride around the World

*A month after the last ‘Most trending routes’ blog post, we are bringing an updated and extended list of routes that you like to ride the most! Check out the selection and plan your next workout!*

**10. Nagano Prefectural Road 256**

You are going to enjoy riding on quiet countryside roads, in a mountainous region, south of Nagano, a 1998 Winter Olympic games host city. The fact that the route follows the shores of the Ontake Lake means that the views are always great and also, you never have to climb too much!

[Check out the route here](https://my.rouvy.com/virtual-routes/detail/64007?_ga=2.3119408.1612673440.1675088313-1863005696.1636630121&_gac=1.86552682.1671526006.Cj0KCQiA14WdBhD8ARIsANao07jOofwnynx4j_Pi7n_QvnDF6TZhtrDnfe1tw5JjtMWwmAIAj5Jt-VcaAmFfEALw_wcB)

![Alt](https://cdn.rouvy.com/blog/428/image-13-hmq2.png)

**9. Tour De France 2021 | Changé-Espace Mayenne**

This is a rare occasion, where you get the chance to ride on an official AR route covering a stage of the Tour de France! The Changé-Espace Mayenne course was the 5th overall and at the same time the first time-trial stage, on the 2021 edition of the famous race. And now you can experience it from wherever you are!

[Check out the route here](https://my.rouvy.com/virtual-routes/detail/75953?_ga=2.3119408.1612673440.1675088313-1863005696.1636630121&_gac=1.86552682.1671526006.Cj0KCQiA14WdBhD8ARIsANao07jOofwnynx4j_Pi7n_QvnDF6TZhtrDnfe1tw5JjtMWwmAIAj5Jt-VcaAmFfEALw_wcB)
 
![Alt](https://cdn.rouvy.com/blog/428/image-14-7l0l.png)

**8. Lavender Fields in Provence**

What is the first thing you imagine when you read ‘Provence’? Right, it is the lavender fields indeed! But, the region is not only famous for its purple blooms and the Tour de France, it is also known for some great riding on sunny backroad routes through quaint villages, vineyards, olive groves and cherry orchards.

[Check out the route here](https://my.rouvy.com/virtual-routes/detail/78756?_ga=2.196066348.1612673440.1675088313-1863005696.1636630121&_gac=1.87989738.1671526006.Cj0KCQiA14WdBhD8ARIsANao07jOofwnynx4j_Pi7n_QvnDF6TZhtrDnfe1tw5JjtMWwmAIAj5Jt-VcaAmFfEALw_wcB)

 
![Alt](https://cdn.rouvy.com/blog/428/Depositphotos-211034458-xl-2015iw82.jpg)


**7. The City of London**

This great route featuring famous landmarks like the Tower Bridge, Saint Paul's Cathedral and Leicester Square was on the 4th position in our last ‘Most trending routes’ Blog Post. It’s now getting less busy, thanks to other new interesting routes; but it’s still totally worth checking out!

[Check out the route here](https://my.rouvy.com/virtual-routes/detail/80206?_ga=2.196066348.1612673440.1675088313-1863005696.1636630121&_gac=1.87989738.1671526006.Cj0KCQiA14WdBhD8ARIsANao07jOofwnynx4j_Pi7n_QvnDF6TZhtrDnfe1tw5JjtMWwmAIAj5Jt-VcaAmFfEALw_wcB)

 

![Alt](https://cdn.rouvy.com/blog/428/londonzs4g.png)

**6. Cow Creek**

Cow Creek is an absolutely awesome route that explores the rough mountains of the Pacific Northwest. Even though you are going to cycle through the mountainous south of the Oregon state (US), there is next to no climbing to be done.

[Check out the route here](https://my.rouvy.com/virtual-routes/detail/31566?_ga=2.196066348.1612673440.1675088313-1863005696.1636630121&_gac=1.87989738.1671526006.Cj0KCQiA14WdBhD8ARIsANao07jOofwnynx4j_Pi7n_QvnDF6TZhtrDnfe1tw5JjtMWwmAIAj5Jt-VcaAmFfEALw_wcB)

 

![Alt](https://cdn.rouvy.com/blog/428/oregon3nj5.jpg)

 

**5. RBC GranFondo Whistler - Sea to Sky**

The Sea to Sky route, which hosted the third event of the 4-episode RBC Granfondo Whistler racing series, attracted hundreds of cyclists from all over the world, to ride on ROUVY, this November. The course brings you to a stunning and scenic section of the famous Sea to Sky Highway between Vancouver and Whistler, another city with Olympic Games history.

[Check out the route here](https://my.rouvy.com/virtual-routes/detail/75914?_ga=2.196066348.1612673440.1675088313-1863005696.1636630121&_gac=1.87989738.1671526006.Cj0KCQiA14WdBhD8ARIsANao07jOofwnynx4j_Pi7n_QvnDF6TZhtrDnfe1tw5JjtMWwmAIAj5Jt-VcaAmFfEALw_wcB)

 



 ![Alt](https://cdn.rouvy.com/blog/428/image-15-tt6y.png)

![Alt](https://cdn.rouvy.com/blog/428/DS-140906-1421s7x1.jpg)

**4. Beverly Hills**

Join fellow Rouviers and explore the city that is home to Hollywood stars, luxury hotels, the Rodeo Drive shopping district and the scenes of notorious TV shows. After a short ride in a busy urban area, you’re going to climb a bit above the city to enjoy the surprisingly quiet roads.

[Check out the route here](https://my.rouvy.com/virtual-routes/detail/74488?_ga=2.237469056.1612673440.1675088313-1863005696.1636630121&_gac=1.47592789.1671526006.Cj0KCQiA14WdBhD8ARIsANao07jOofwnynx4j_Pi7n_QvnDF6TZhtrDnfe1tw5JjtMWwmAIAj5Jt-VcaAmFfEALw_wcB)

![Alt](https://cdn.rouvy.com/blog/428/image-2-i0bzf3vt.png)

**3. Paris - The City of Love**

Explore ‘the city of love’, packed with famous landmarks, on an easy 11 kms ride and enjoy cycling on the famous Champs Elysées boulevard and right around the Eiffel Tower! Along with the ‘Ha Long Bay’, ‘The City of London’ and the ‘Lavender Fields in Provence’ routes, the Paris course belongs to a new ‘Explore The World’ category, where we list the most interesting places to ride from all over the world.

[Check out the route here](https://my.rouvy.com/virtualni-trasy/detail/80436?_ga=2.237469056.1612673440.1675088313-1863005696.1636630121&_gac=1.47592789.1671526006.Cj0KCQiA14WdBhD8ARIsANao07jOofwnynx4j_Pi7n_QvnDF6TZhtrDnfe1tw5JjtMWwmAIAj5Jt-VcaAmFfEALw_wcB)

 

![Alt](https://cdn.rouvy.com/blog/428/image-4-12ixnhnd.png)

 

**2. Vietnam - the awesome Ha Long Bay**

There is no big need to introduce the exotic Hạ Long Bay in northeast Vietnam. The emerald waters and the thousands of towering limestone islands topped by rainforests are a popular haunt for junk boat and kayak tours. Now, you can join hundreds of other cycling explorers and experience the atmosphere of this special place from your home.

[Check out the route here](https://my.rouvy.com/virtual-routes/detail/81000?_ga=2.237469056.1612673440.1675088313-1863005696.1636630121&_gac=1.47592789.1671526006.Cj0KCQiA14WdBhD8ARIsANao07jOofwnynx4j_Pi7n_QvnDF6TZhtrDnfe1tw5JjtMWwmAIAj5Jt-VcaAmFfEALw_wcB)

 

![Alt](https://cdn.rouvy.com/blog/428/image-5-icsyai2r.png)

**1. Swiss countryside**

The ‘Swiss Countryside’ route has been leading the ‘most trending routes’ chart for two months already! It is the perfect example of a ride in an amazing landscape with perfect blue skies and a really enjoyable profile and length.

[Check out the route here](https://my.rouvy.com/virtual-routes/detail/78174?_ga=2.237469056.1612673440.1675088313-1863005696.1636630121&_gac=1.47592789.1671526006.Cj0KCQiA14WdBhD8ARIsANao07jOofwnynx4j_Pi7n_QvnDF6TZhtrDnfe1tw5JjtMWwmAIAj5Jt-VcaAmFfEALw_wcB)

 
![Alt](https://cdn.rouvy.com/blog/428/image-6-wbhlppr0.png)


 

**What is YOUR favorite route to ride? Share your popular courses with fellow Rouviers in the comments!**

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10 most trending routes on ROUVY right now

*Fausto Coppi, Marco Pantani, Giro d’Italia, Dolomites and Tuscany. Have you ever heard these names? Sure, you have. They all have one thing in common, which is their origin: Italy. This Southern European country surrounded by the Mediterranean is home to some of the world’s most epic cycle routes that every road biker needs to ride at least once in his life.*

We carefully handpicked 5 of the very best cycling routes all across Italy and below is our selection. All of them are unique and memorable mainly thanks to their natural beauty. What we really like is that some of these routes are not only picturesque and fun to ride but also carry historical significance.

Besides that, all selected routes have one thing in common: you can enjoy them all on ROUVY, in HD resolution and in Augmented Reality.

**Monte Serra**

Without doubt, Tuscany is amongst the TOP 5 spots for European road biking destinations, even if not the number one. Nowhere else can you find such a mix of history, gastronomy and natural beauty; and riding a Monte Serra loup delivers it all.

Starting in the historical town of Lucca just next to it’s famous neighbour Pisa, the first thing you see when riding south of town is a 19th century aqueduct, ‘Acquedotto del Nottolini’. It was built to provide Lucca’s residents with fresh drinking water from Monte Serra, your ultimate goal on this ride.

Pedaling towards the top of the mountain, you will be passing cypress and olive trees lining the rolling hills and a number of vineyards that are a symbol for the entire region. Reaching Monte Serra, there are more options for your return journey to Lucca. Whichever you pick, it will be fast and fun!


![Alt](https://cdn.rouvy.com/blog/397/2021-09-02-11-05-24i7kb.jpg)
 

[Experience riding Monte Serra in Tuscany here](https://my.rouvy.com/virtual-routes/detail/59137?_ga=2.59552045.1612673440.1675088313-1863005696.1636630121&_gac=1.117473019.1671526006.Cj0KCQiA14WdBhD8ARIsANao07jOofwnynx4j_Pi7n_QvnDF6TZhtrDnfe1tw5JjtMWwmAIAj5Jt-VcaAmFfEALw_wcB)

 

**Cinque Terre**

Quiet winding roads lined with prickly pears, gorgeous mountain vistas and fabulous ocean lookouts every other kilometre - that’s cycling in the Cinque Terre National Park. We cannot provide you with samples of the delicious Frittelle di Baccalà (dipped saltwater fish) or Vermentino wine, both typical of the region, but we can help you to taste the spirit of Cinque Terre cycling holidays.


![Alt](https://cdn.rouvy.com/blog/397/2021-09-02-11-46-475nqq.jpg)
 
[Experience riding in Cinque Terre National Park here](https://my.rouvy.com/virtual-routes/detail/59138?_ga=2.59552045.1612673440.1675088313-1863005696.1636630121&_gac=1.117473019.1671526006.Cj0KCQiA14WdBhD8ARIsANao07jOofwnynx4j_Pi7n_QvnDF6TZhtrDnfe1tw5JjtMWwmAIAj5Jt-VcaAmFfEALw_wcB)

 

**Passo Stelvio**

If we say Passo Stelvio is the world's most stunning road climb, there will probably be no one opposing. It’s not just the steep grade and rough glacier-covered mountains lining the hairpin road that make this climb an unforgettable one. It’s also the history of the place that witnessed racing battles, such as Fausto Coppi beating his rival Hugo Koblet and winning the 1965 Giro.

 

![Alt](https://cdn.rouvy.com/blog/397/2021-09-02-12-53-370sv7.jpg)

 

[Experience climbing Passo Stelvio here](https://my.rouvy.com/virtual-routes/detail/31845?_ga=2.32415678.1612673440.1675088313-1863005696.1636630121&_gac=1.15749572.1671526006.Cj0KCQiA14WdBhD8ARIsANao07jOofwnynx4j_Pi7n_QvnDF6TZhtrDnfe1tw5JjtMWwmAIAj5Jt-VcaAmFfEALw_wcB)

 

**Passo Sella**

Many people say that the Dolomites are the most beautiful mountain range on Earth and we have to agree. Cycling Passo Sella is like riding in a landscape that you thought only existed in your wildest dreams. Completely vertical limestone walls rising hundreds of metres high, dense pine forests and blooming mountain meadows - that’s what climbing Passo Sella is about.

 

![Alt](https://cdn.rouvy.com/blog/397/2021-09-02-12-45-24a4a0.jpg)

 

[Experience riding in a heart of Dolomites here](https://my.rouvy.com/virtual-routes/detail/27013?_ga=2.32415678.1612673440.1675088313-1863005696.1636630121&_gac=1.15749572.1671526006.Cj0KCQiA14WdBhD8ARIsANao07jOofwnynx4j_Pi7n_QvnDF6TZhtrDnfe1tw5JjtMWwmAIAj5Jt-VcaAmFfEALw_wcB)

 

**Passo Croce d’Aune from Feltre**

Dolomiti Bellunesi is where the rugged mountains of Northern Italy meet with the Mediterranean vibes. We picked this route crossing lower elevation Passo Croce d’Aune for these reasons: contrasts between lowland and mountain architecture, fabulous views and not too steep profile, which is otherwise very hard to find anywhere in the UNESCO listed Dolomites.

 

![Alt](https://cdn.rouvy.com/blog/397/2021-09-02-13-04-57zvdp.jpg)

 

[Experience cycling in Northern Italy here](https://my.rouvy.com/virtual-routes/detail/47495?_ga=2.32415678.1612673440.1675088313-1863005696.1636630121&_gac=1.15749572.1671526006.Cj0KCQiA14WdBhD8ARIsANao07jOofwnynx4j_Pi7n_QvnDF6TZhtrDnfe1tw5JjtMWwmAIAj5Jt-VcaAmFfEALw_wcB)

 

Picking 5 best places to cycle in Italy is no easy job. There are obviously loads more fantastic routes in Italy that did not fit in our selection. Some of you might say that cycling in Sardinia would anyday beat our top 5 picks and some might even argue that a cycling holiday in Lake Garda should’ve been the top choice? We are open to being persuaded, if you have a different favourite that you think should’ve been in the list. Try convincing us - tell us why, in the comments!

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5 best road biking routes in Italy and why you need to ride them

Events

La Vuelta

*La Vuelta Virtual just entered its second half with its third race (Stage 6 of La Vuelta); and as you may have noticed, there are two new great challenges. Let’s take a deeper look at how Conor Dunne and Manon Lloyd did during their rides on Rouvy and see if you can beat them!*

**Can you challenge Conor?**

*‘I managed to complete the route in 52 minutes and 14 seconds, which I’m pretty happy about, but I’m challenging you to give it a go’*, said Conor after he finished Stage 2 of La Vuelta on his Wahoo Kickr. With this result, the former pro stands about in the middle of the leaderboard; so it is difficult but not unrealistic to beat him. And if you do beat him, it’s simply awesome, and if you don’t, you would have still completed the GCN & LA VUELTA #1 challenge!

[Conor's Strava Profile](https://www.strava.com/athletes/759393)

[Conor's Rouvy Profile](https://my.rouvy.com/cs)

 
![Conor Dunne](https://cdn.rouvy.com/blog/393/2021-08-16-GCN-Carrousel-2j6f2.jpg)


 Conor Dunne

If you study the 2021 La Vuelta Stage 2 leaderboard, a bit more in detail, you may notice that some of the top times are actually faster than the pro’s time in real races. For a quick overview of Stage 2, you can check this highlights video:

 

![Alt](https://youtu.be/iwY6l-sZbBc)

 

Let’s pick the time of Sepp Kuss of WorldTeam Jumbo – Visma, whose time on La Vuelta Virtual segment was 43:51. Compare this result to that of the ROUVY Legend and employee, Karel Sousek whose time was 43:24. Wondering how a hobby rider beats a pro?

 
![Karel's effort on Stage 2](https://cdn.rouvy.com/blog/393/Karel-Stage-20l1c.png)

Karel's effort on Stage 2

 ![Conor's effort on Stage 2](https://cdn.rouvy.com/blog/393/Conor-Stage-247hj.png)


Conor's effort on Stage 2

 

Karel is an avid cyclist with an annual mileage of over 20,000 kms, both indoors and outdoors. Considering the fact that Sepp had to cover more than 160 km in race mode whilst Karel only needed to ride 30,2 km to finish #2 La Vuelta Virtual, it is obvious that Karel could produce higher power and thus is able to get such a good time on the said stage.

Anyways, Karel is a very interesting guy and you can often see him highly ranked in our leaderboards. We will be interviewing him in the coming days so that you can get to know him better!

[Karel's Strava Profile](https://www.strava.com/athletes/7309083)

[Karel's Rouvy Profile](https://my.rouvy.com/cs)



**New challenge just kicked off**

Manon Lloyd, the Welsh athlete is another former pro and also the most successful and by far, the coolest GCN presenter. You will see Manon presenting a GCN show this coming Tuesday, 24th of August. For this purpose, Manon completed Stage 6 of La Vuelta in 34:45 on her Wahoo KICKR. And similar to her colleague Conor in the previous stage, she is also about in the middle of the leaderboard. Manon was riding with an average speed of 36,2 km/h with an average power over 3 W/kg.


[Manon's Strava Profile](https://www.strava.com/pros/1495923)

[Manon's Rouvy Profile](https://my.rouvy.com/cs)

 


![AStage 6 Highlightslt](https://youtu.be/aQ-oDrIjFBE)
Stage 6 Highlights

 


![AManon's effort on Stage 6lt](https://cdn.rouvy.com/blog/393/manon-stage-6bt8r.png)
Manon's effort on Stage 6

 

To compare against one of the fastest results on ROUVY, again, you can check the results of the ROUVY Legend, Karel Sousek who completed the race in 28:23 with an average power of 4,45 W/kg and an impressive average speed of 43,7 km/h.


![Karel's effort on Stage 6](https://cdn.rouvy.com/blog/393/karel-stage-6thew.png)
Karel's effort on Stage 6

 

Are you up for the big challenge to beat Conor and Manon; or you think you might be able to beat the IT project manager, Karel?

 

[Join the new challenges HERE](https://rouvy.com/challenges?_ga=2.6192051.1612673440.1675088313-1863005696.1636630121&_gac=1.88104425.1671526006.Cj0KCQiA14WdBhD8ARIsANao07jOofwnynx4j_Pi7n_QvnDF6TZhtrDnfe1tw5JjtMWwmAIAj5Jt-VcaAmFfEALw_wcB)

 

To stay up to date with all the cool stuff around La Vuelta Virtual, make sure you follow our [Facebook](https://www.facebook.com/gorouvy) and [Instagram](https://www.instagram.com/gorouvy/) profiles.

Also, please let us know as to how you like our new challenges, with your comments! We are constantly trying to make ROUVY real fun and you can help us with some new ideas, or cheer us with your approval - a thumb up.

**Happy riding!**

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Get ready to beat the GCN presenters in La Vuelta Virtual

Benefits

*Zwift became a leading indoor cycling app over the years, mainly thanks to its social integration and high-end gaming experience. These are key selling points for Zwift, but you may want to consider using other training apps too and we will explain why.*

Everyone who trains indoors has his/her own preferences and ideally uses an app that fits them better than another. The goal of this article is not to diss a competitor (that doesn’t mean we shy away from sharing, with you, our app’s attributes) but to give tips to enable a rider to be discerning ie after reading our summary you may find that you fit into one of the following categories that help you make your choices:

- The app you are using is the best fit for you
- You realise that using two or more apps simultaneously is a must for you
- There is another app that will fit you better
 

Either way, it’s important to be sure that the software you are using best fits your needs. If you decide to try a new app, most often you try a short, free trial. If you’re happy with what the new app offers, you just interrupt your old monthly subscription and subscribe for the new app. But does this serve your goal i.e. are you getting the best for your bucks and most importantly, the best for your needs?


![Alt](https://cdn.rouvy.com/blog/398/2021-08-18-ROUVY-Indoor-r246a1w.jpg)

**Real or virtual routes?**
 

All Zwift routes are set into virtual landscapes which deliver fantastic options for scenarios to explore or race in. You can ride up a fairytale volcano or you can enjoy a ride in space. Thanks to this concept there is a greater chance to ‘gamify’ the environment. In practice, that means it’s very hard to get bored while training and that is the ultimate goal of any indoor training app, right?

However, it’s horses for courses! Do you spend most of your time working on some kind of virtual product, like with marketing or finance? With the limited time you have left after work, you find yourself Zwifting in a world that is even more virtual than the one you spent the whole day in. That might be the last thing you need!

It’s best to try out apps that offer the real route experience, namely Fulgaz, Bkool and ROUVY.

All 3 options are great while ROUVY's usage of Augmented reality considerably improves the riding experience.Thanks to this, you get to see your 3D avatars on the road, as well as your mates’ while riding.

**Staying motivated**
 

You know that all indoor riding apps have one ultimate goal, which is to keep the user entertained; and there are different ways to achieve this goal. As mentioned above, Zwift bets on gaming aspects (and is pretty good at it), RGT features virtual riding on real routes, Trainer Road has an emphasis on sophisticated training plans while some other apps have their users entertained through unique events they organize.

ROUVY is a good example for partnering up with the real-world race organizers so that you can feel the atmosphere of some of the world's most famous road cycling and triathlon events. To name a few, you can find IRONMAN, La Vuelta or Tour de Suisse amongst them.

Apart from popular events akin to those mentioned above, there are also many lesser known events in ROUVY that are often graced by pro riders, which adds some more fun to your indoor training.

RGT cycling is another good example of an app offering a solid amount of events, eg. the Women’s Tour.

 
![Alt](https://cdn.rouvy.com/blog/398/2021-08-18-ROUVY-Indoor-r9281pi.jpg)


 

**Training plans and their integration**

If all that matters to you is a comprehensive training plan, you should consider Trainer Road and Sufferfest. They are both five stars apps for pushing your training limits but one may wonder: is there enough fun in these numbers?

Another aspect to consider is the ‘ease’ of setting up the training plans and then connecting them to the actual routes. In this regard, there is no clear winner but in general, many cyclists prefer to train for a specific race or a difficult climb simply by trying the very same route beforehand. And the closer to reality it gets, the better, obviously.

That means you need to look for a real route app with the greatest number of routes to choose from. As of today, ROUVY is probably the number one with hundreds of AR routes and thousands of routes in total, and counting. Also, ROUVY is about to launch structured trainings before the coming winter season, so let’s wait and see whether the established training apps can keep up.

**Which one, then?**

To sum it up, there’s no such thing as the ‘best indoor riding app’ that suits all. And we hope that we helped you pick the right one that works for you!

Martin Skuhravý

Indoor cycling nutrition: 7 steps you need to follow

Terri Buryanov: from a bartender to a triathlete

3 steps you need to take to become a Saris ROUVY Sauerland team member

10 most trending routes on ROUVY right now

5 best road biking routes in Italy and why you need to ride them

Get ready to beat the GCN presenters in La Vuelta Virtual

Why you should look for a Zwift alternative this winter

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