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The PezCyclingNews ToolBox contains over 600 original & evidence-based articles about cycling training, science & fitness techniques for mind & body, specifically for the competitive cyclist. Our select group of cycling coaches, sports psychologists, nutrition & fit experts, present the latest in cycling training advice to help you be your best.

Led by Dr. Stephen Cheung, Brock University's Canada Research Chair and well known cycling scientist, our team includes cycling speed and endurance pioneer John Howard, cycling Registered Holistic Nutritionist Anne Guzman, certified USA Level 1 coaches Bruce Hendler, Matt McNamara, & Josh Horowitz, sports medicine doctor Victor Lun, and more.

  • Tuesday July 22, 2014


    Toolbox: This year’s Tour de France will record a DNF next to major players such as Cavendish, Froome, and Contador. While injuries and crashes are a part of the sport, facing the choice to ‘abandon’ mid race or mid stage can be demoralizing. Without proper support this decision can haunt an athlete, undermining self-confidence and ultimately hurt performance.

  • Tuesday July 15, 2014


    The Tour is won by the best cyclist, and that includes on and off the bike. Eating well and properly is not only good for the morale, but it’s critical in ensuring adequate recovery for another day of hard effort. What do elite cyclists do in terms of eating and energy output over the course of a hard stage race?

  • Tuesday July 8, 2014


    Sprinters are a special breed, whether they’re track sprinters like Chris Hoy or road sprinters like Cavendish and Kittel. Some feel that they’re born sprinters or not, and there is a bit of truth to that. However, sprinting is also important to train no matter what your natural racing style, because the truth is that most races end up in small or large groups dashing for the line. What are some ways to improve your sprint to increase your odds of podium placings?

  • Tuesday July 1, 2014

    Ster ZLM Tour 2013 stage - 4

    Artery narrowing is very uncommon in other-wise healthy young people. However, male cyclists were probably the first competitive athletes to be identified to have narrowing of external iliac artery, which is know as external iliac artery endofibrosis (EIAE), as a cause of leg weakness.

  • Tuesday June 24, 2014


    “Analytics” is the buzzword in many sports today, involved new ways of analyzing player effectiveness and team performance in dynamic team sports like baseball, football, and hockey. Being wattages and power analysis, can we use analytics in cycling and especially in sprinting?

  • Tuesday June 10, 2014


    In modern stage racing, time trialing has become the key to success, but how to unlock that optimal time trial remains a mix of science and feel. One of the key ingredients is an optimal pacing strategy to expend our finite energy. Is it fastest to stick to an even effort throughout? Or what are the pros and cons of power output and speed variations?

  • Tuesday June 3, 2014


    How many times have you been exhausted in a race only to see your partner or teammate on the side line screaming and cheering for you; or even a wall of strangers on a climb screaming and motivating you along? Didn’t it give you that EXTRA something? Sometimes that extra something is all you need to bridge the gap, make the break or cross the line first. Can a hit of sugar be that motivator?

  • Tuesday May 27, 2014


    Whether you are preparing for your first metric century, a favorite criterium, a long stage race, or whatever it is, the tendency to “push, push, push” can, overwhelm common sense and lead your summer plans astray. Let’s look at how we can manage our fitness and preparation during this pivotal time of year.

  • Tuesday May 20, 2014


    The word “safety” when applied to the word “cycling” is a combination that draws a mix of general disdain from most serious cyclists. Boredom, and outright unconcern can be the typical responses. However, crashes are the dark side of cycling, and it's our duty to decrease the odds of it happening for ourselves and our families.

  • Tuesday May 13, 2014


    Bike racing is an interesting sport, unique from the perspective that a team is established to help set up an individual to win. Every person has a specific role designed to help the leader win. Certainly the team and sponsors receive accolades, but the focus is typically on an individual, which can create issues when multiple riders have personal ambitions.

  • Tuesday May 6, 2014


    Preparation is important in any sport but especially in cycling. With so many uncontrollable variables in this sport, anything you can do to control what can be controlled will improve your chance at success, however you may define it. Let's look at a key part of good preparation today that could completely transform your perfromance - good mental preparation.

  • Tuesday April 29, 2014


    Ahhhhh - it’s spring-time once again. Especially for those living in northern climates, the weather is warming up, the snow is off the roads and it’s time to enjoy riding outside. But it’s also time for local flora to come out of their winter hibernation and re-activate seasonal allergies - here's some help.

  • Tuesday April 22, 2014


    Training Advice: Dr Stephen Cheung's recent article on “cramming training load” sure seems to have struck a chord with Pez readers. This week we will follow up on some of the questions we’ve received following the article, along with expanding on the whole idea of block training.

  • Tuesday April 15, 2014


    Confidence is the single most important mental factor in cycling. I define it as how strongly you believe in your ability to achieve your cycling goals. Confidence is so important because you may have the fitness to ride well, but if you don’t believe in that fitness, then you won’t ride up to your capabilities.

  • Tuesday April 8, 2014


    It’s a no-brainer that hard efforts and intervals are the key to improving cycling fitness and performance. However, what is the best way to plan harder efforts and space them out between endurance training? Is it a good idea to cram them into a hard block or is it better to spread them evenly?

  • Tuesday April 1, 2014


    As an athlete, your race season is ramping up. Your focus is on performance. Any weight loss you really needed to chip away at should have been achieved by now. It’s the time to keep building, to recover and get stronger, all of which require proper nourishment and carbohydrate intake.

  • Tuesday March 25, 2014


    Aging ‘warriors’ have been around since the beginning of time (see Noah…). Older athletes have been performing and competing just about as long; however, our current generation is the first to be involved in such large numbers. What are we truly capable of as we move through the years? And how do we find our path to athletic longevity and personal success?

  • Tuesday March 18, 2014


    Work, commuting, life, family – the stresses of everyday life really add up. Cycling can serve as both a physical and mental relief valve from these pressures. But what happens when the pressures of competition and training turn play times into another source of stress? Learning to keep training in perspective is key for both long term motivation and peak performance.

  • Tuesday March 11, 2014


    Every spring it happens. After a winter of mostly solo rides either commuting or indoors on the trainer doing intervals, the first few group rides of the year are just brutal reawakenings to the realities of the highly variable nature of racing. What are the neuromuscular differences, if any, between hard constant efforts and group races?

  • Wednesday March 5, 2014


    In my almost 50-year cycling career as a competitor, coach and bike fitter, I have been able to observe cyclists of every level, style and ability. I have boiled all of this experience down to one basic fact: cyclists are athletes in every aspect, no different from swimmers, basketball players or track & field athletes.

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