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  • Tuesday September 20, 2016

    Bern - Suisse  - wielrennen - cycling - radsport - cyclisme - Peter Sagan (SLK-Tinkoff) and his teammates taking a break from training at Lake Thun and drinking a Rivella    pictured during Restday 2 of the 2016 Tour de France in Bern, Switserland - photo JdM/PN/Cor Vos © 2016

    Road racers rejoice! The season is coming to a well earned finale for most of the World and it’s time for a tasty beverage, a big couch, and a slice or two of pizza! Or is it? Should you take a break or keep your foot on the gas? Let’s weigh the arguments...

  • Tuesday September 13, 2016

    Koksijde - Belgium - wielrennen - cycling - radsport - cyclisme -  Van Aert Wout  (BEL) of Vastgoedservice - Golden Palace   pictured during the 3th leg of the men’s elite UCI cyclo-cross World Cup race in Koksijde - photo NV/PN/Cor Vos © 2015

    Don’t start in a hole! Cyclocross is great fun and makes for some excellent fall training, but be careful and smartly manage your fatigue if you just completed a full season of road or MTB racing.

  • Tuesday September 6, 2016

    Koksijde - Belgium - wielrennen - cycling - radsport - cyclisme -  Nys Sven  (BEL) of Crelan - AA Drink   pictured during the 3th leg of the men’s elite UCI cyclo-cross World Cup race in Koksijde - photo NV/PN/Cor Vos © 2015

    Face it: cross hurts! Not only does it require strong mental and physical toughness, it also requires a rider to be able to implement both skills and tactics while going full gas. This means we need some highly specific training with lots of time spent focused in the high intensity range.

  • Tuesday August 30, 2016

    Valkenburg - Netherlands - wielrennen - cycling - radsport - cyclisme -  illustration - sfeer - illustratie  pictured during UCI World Tour race the Amstel Gold Race 2016 from Maastricht to Valkenburg, the Netherlands - photo Dion Kerckhoffs/Cor Vos © 2016

    As the trend towards eating more real foods on the bike grows, I hear more and more questions about eating raw nuts, bars made with bacon and cheese or nut butters while racing or training. Let’s look to clarify why the average bike racer (not extreme ultra endurance events lasting over 15 hours) should not rely on fats as fuel during and immediately prior to competition.

  • 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

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    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

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    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?

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