The PezCyclingNews ToolBox contains over 700 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 USA Cycling Coach Tim Cusick, 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.
“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. While power analysis now dominates training ideas in cycling, can we use analytics in cycling and especially in sprinting?
These are great days! The cool fall weather and disappearing sun always bring back fun rides that define many seasons past. What can you do with rides during the fall to improve for 2017?
An annual season review process builds consistency in identifying performance limiters and reveals areas of improvement needed in an annual training plan. The first step is to analyze your racing data. The second step is to go through your overall training data. Here are examples of some things to look for to improve for 2017.
A season review is a vital learning tool for athletes who want to consistently improve their performance. Why? When you know and can access the strengths and weaknesses of your annual racing performance and the training that supported it, you can use the knowledge gained from them to improve your plan for next year.
Hard day, easy day, repeat. Most athletes are familiar with the core tenant of periodized training. The concept is often lost when it comes time to apply it to the bigger training picture. The need for a recovery phase following the 'hard ' part of the season is often over looked, undervalued and misunderstood.
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...
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.
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.
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.
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.
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?
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?
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.
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.
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?
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.
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.
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.
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.
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.