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  • Saturday August 27, 2016

    Cortals d¥Encamp  - Spain - wielrennen - cycling - radsport - cyclisme -  Christopher Froome (Team Sky)  pictured during La Vuelta 2015 Stage 11 from  Andorra la Vella to Cortals d¥Encamp - photo Sabine Jacob/Cor Vos © 2015

    Ask a coach about “winning” and he might cite threshold power, great tactical acumen, or the importance of a strong team; each an important element without question, but what else goes into the equation? In the end it often comes down to mental focus and the ability to sort out the irrelevant.

  • Tuesday August 16, 2016

    Calpe - Spain - wielrennen - cycling - radsport - cyclisme - Tom Dumoulin (Netherlands / Team Giant - Alpecin) - Born bidon pictured during trainingstage Team Giant - Alpecin  - photo Anton Vos/Sabine Jacob/Cor Vos © 2015

    Summer is the season of big rides for both pros and amateur cyclists alike. How does one fuel these big efforts, and how good are we at maintaining energy balance throughout multiple days of hard riding?

  • Tuesday August 9, 2016

    Rio de Janeiro - Brasil - wielrennen - cycling - radsport - cyclisme - Anna van der Breggen pictured during women’s roadrace - Olympic Games 2016 in Rio - photo Anton Vos/Cor Vos © 2016

    Think back to your last experience of competition. Perhaps it was a race, or simply a sprint for a local town sign. How did you perform? More importantly, how did you explain your performance?

  • Tuesday August 2, 2016

    Montpellier - France - wielrennen - cycling - radsport - cyclisme - Peter Sagan (SLK-Tinkoff) - Chris Froome (GBR-Team Sky) - Geraint Thomas (GBR-Team Sky) - Maciej Bodnar (POL-Tinkoff)  pictured during stage 11 of the 2016 Tour de France from  Carcassonne to Montpellier, 164.00 km - photo NV/PN/Cor Vos © 2016

    TOOLBOX: It’s hot, it’s humid, and you’re getting tired. Each August I'm reminded that my athletes have been training for eight to nine months now, and August is usually the final, challenging phase. We all face the challenges of heat, humidity, fatigue, and lower motivation, forcing us to reach deep and finish the season with style.

  • Tuesday July 26, 2016

    travel-medicine-940

    Whether travelling internationally for work, vacation or athletic competition, it’s important to prepare ahead. Medical and health aspects to consider when travelling include: travel and health advisories, immunizations, medications, and jet lag.

  • Tuesday July 12, 2016

    Bagnieres-de-Luchon - France - wielrennen - cycling - radsport - cyclisme - Thomas Voeckler (Fra) of Team Europcar  pictured during the 16e etappe - stage 16 (197 km) of the 99th Tour de France 2012  - from  Pau > Bagnieres-de-Luchon - foto Cor Vos ©2012

    It has been a very hot summer so far, and the Tour de France is also heating up geographically with its move southwards into the Pyrenees. What is the process of adapting the heat, and how much can it help improve your tolerance and performance in hot weather?

  • Tuesday July 5, 2016

    Galibier Serre-Chevalier - France - wielrennen - cycling - radsport - cyclisme - Le Tour 2011 - Tour de France 18e etappe - Pinerolo > Galibier Serre-Chevalier - 45 Amael Moinard (Team BMC Racing Team) - foto Wessel van Keuk/Marketa Navratilova/Cor Vos ©2011 - motard Dirk Honigs

    Ultra climbing events not only take a specialized fitness, it requires some unique performance “habits”. Here are few tips to help you survive and thrive in an ultra climbing event.

  • Tuesday June 28, 2016

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    I had the good fortune to join the Trek-Segafredo team for a warm-up ride before the Tour of California in May. It was a great lesson in reinforcing solid riding habits, whether solo or in a group.

  • Tuesday June 21, 2016

    Altea - Sapin - wielrennen - cycling - radsport - cyclisme -  trainer Adriaan Helmantel  - Simon Geschke (Team Giant - Alpecin) pictured during photoshoot Team Giant - Alpecin in Altea, Spain - photo Anton Vos/Cor Vos © 2016

    Within our cells are structures called ‘mitochondria', which are key components of skeletal muscles, providing energy for almost all the activities of the muscle cells. Training mitochondria to upgrade your engine can be valuable - but knowing the right dose is key.

  • Tuesday June 14, 2016

    pizza-noodles-bike-940

    You’ve learned as an endurance athlete just how many grams of macronutrients you need to perform at your top potential. Surprised by the carbohydrate requirements you struggle to feel like eating is not a job at times, I get it. I’ve been there. It takes attention to be on top of your nutrition as an endurance athlete, especially if you really have a lot of volume in your training, but there are healthy, and tastey ways to maintain the nutrition you need as a cyclist.

  • Tuesday June 7, 2016

    Heist-op-den-Berg - Belgium - wielrennen - cycling - radsport - cyclisme - Sean De Bie (Belgium / Team Lotto Soudal) - Kenny de Haes  pictured during the Carrefour Market Heistse Pijl cycling race with start in Turnhout and finish in Heist-op-den-Berg, Belgium  - photo Cor Vos © 2015

    One of the pieces of advice given most often to riders trying to get faster is to ride with people or groups that are faster than they are. And it’s pretty good advice, because faster group rides motivate us to go harder and longer.

  • Tuesday May 31, 2016

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    After the climbing festival that was the Giro, many of you may be considering your own epic climbing ride this season or next. After covering some training ideas last week, what are nutrition and equipment considerations that might be important in making it a fun rather than a survival ride?

  • Tuesday May 24, 2016

    Corvara - Italy - wielrennen - cycling - radsport - cyclisme - illustration - sfeer - illustratie pictured during  stage 14 of the 99th Giro d’Italia 2016 from Alpago to Corvara 210 km  - foto LB/RB/Cor Vos © 2016

    The Taiwan KOM Challenge offers up 11,000 feet of elevation gain in a 62 mile jaunt up the increasingly legendary Wuling Climb. Our Matt McNamara conquered it last October, and Toolbox Editor Dr. Stephen Cheung is tackling it this July. Let’s look at preparing for this or any other mega-climbing festival.

  • Tuesday May 17, 2016

    Greve - Italy - wielrennen - cycling - radsport - cyclisme - Gianluca Brambilla (Etixx - Quick Step) pictured during stage 9 of the 99th Giro d'Italia 2016 from Radda to Greve ITT - Time Trial individual - foto LB/RB/Cor Vos © 2016

    The Giro’s decisive Chianti TT this past Sunday placed a heavy emphasis on both massive power AND aerodynamics. The key to both is a healthy and strong lower back and neck. What are some symptoms and management of pain in these areas?

  • Tuesday May 10, 2016

    Roma - Italy - wielrennen - cycling - radsport - cyclisme - Fausto Coppi stockphoto BC - photo Cor Vos © 2013

    How do you go about making a scientific comparison of cycling training over time? Every parent, at some time or another, probably has given the “when I was your age” speech to their kids. And within any sport, an ageless argument is always how the current generation of stars match up to the titans of the sport’s history.

  • Tuesday May 3, 2016

    Pra Loup - France - wielrennen - cycling - radsport - cyclisme - Contador Velasco Alberto (Team Tinkoff Saxo) pictured during le Tour de France 2015 - stage 17 - from Digne-les-Bains to Pra Loup on wednesday 22-07-2015 - 161 KM - photo Dion Kerckhoffs/Sabine Jacob/Marketa Navratilova/Cor Vos © 2015

    Life sometimes gives us moments to reflect on who we are and why we do some things. What is your motivation for cycling? When it’s crunch time, what do you hold onto as the reason you are gutting it out rather than dropping off?

  • Tuesday April 26, 2016

    tdf15gc00-boramechanic-940

    You feel ready. You have done the training, the hours of riding and zone specific work to fully prepare your body for the onslaught to come. But is your bike as ready as you are? Go beyond just cleaning your bike to see how to make sure your bike is well-prepped for your race or Gran Fondo.

  • Tuesday April 19, 2016

    Roubaix - France - wielrennen - cycling - radsport - cyclisme - Mathew Hayman (Australia / Team Orica Greenedge)  pictured during Paris - Roubaix 2016 World Tour Cycling race  - photo PN/Cor Vos © 2016

    Delving into Matt Hayman’s Paris-Roubaix winning power file, we can see that pushing on the pedals over 6 hours, 9 minutes and 22 seconds required 6696 kilojoules of energy. What are the implications of kilojoules for cyclists and nutritional intake?

  • Tuesday April 12, 2016

    Oudenaarde - Belgium - wielrennen - cycling - radsport - cyclisme - Peter Sagan (Slowakia / Team Tinkoff - Tinkov) escape on Paterberg climb  - Sep Vanmarcke (Belgium / Team LottoNL - Jumbo) in the background pictured during 100th Ronde van Vlaanderen - Tour de Flanders - from Brugge to Oudenaarde - photo NV/PN/Cor Vos © 2016

    How deep can you go and how much do you have left in the tank? Part of it is how much you are willing to suffer, but the bigger picture is how much energy you still have to spare during the ride. What if there was a way to model and monitor that in your training?

  • Tuesday April 5, 2016

    Qatar University - Qatar - wielrennen - cycling - radsport - cyclisme - Cavendish Mark (GBR / Team Dimension Data) Politt Nils (Germany / Team Katusha) pictured during Tour of Qatar Elite - Stage 2  from Qatar University to Qatar University - photo Anton Vos/Cor Vos © 2016

    Sprinting is a primary component of cycling for racers and recreational riders alike, but it's often neglected in training programs. Base miles are in the bank and functional threshold power (FTP) has been raised, and with race season kicking off, it’s now time to build some speed.

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