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ToolBox Training & Fitness
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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.



  • Tuesday January 26, 2016

    Wielrennen-cycling-Archief-Archive-foto-picture- Bernard Hinault en Joop Zoetemelk- foto Cor Vos ©2004

    Mid-winter training can be monotonous. While it is easy to crank up the tunes and tune out as you log the miles, disengaging from your rides can have serious performance consequences come ‘go’ time. Maximize your miles by incorporating focus intervals to your cycling training plan.

  • Tuesday January 19, 2016

    toolbox-etixx-trainingcamp-940

    The pages of PEZ have been populated with grand tales of pro-team training camps of late. Lucky are the few who get to venture south to bask in the sun, ride the fresh new kits and explore the unexplored roads on offer at camp. Why don’t you plan a camp for you and your team? Here are some suggestions.

  • Tuesday January 12, 2016

    Cumbre del Sol Benitachell  - Spain - wielrennen - cycling - radsport - cyclisme - Tom Dumoulin (Team Giant - Alpecin) - Christopher Froome (Team Sky)  pictured during La Vuelta 2015 Stage 9 from  Torrevieja to Cumbre del Sol Benitachell - photo Sabine Jacob/Cor Vos © 2015

    The New Year often brings new resolutions. For most cyclists, at least one of those resolutions involves reaching higher levels of performance than we’ve ever achieved before. This is easier said than done, but it is possible to push through the cycling fitness plateau to achieve this lofty resolution.

  • Tuesday January 5, 2016

    Cor Vos Archives

    You can learn a lot about yourself and your training priorities from your power profile, primarily your average maximal power over 5 seconds, 1 minute, 5 minute, and 60 minutes (functional threshold power). But dig deeper and you can better understand your fatigue profile, giving even more insight into yourself as a rider.

  • Tuesday December 29, 2015

    test-rig-940

    Toolbox: Last week, we gave a general overview of a valuable set of basic testing to perform in order to obtain your general power profile. The next step, of course, is to dissect that data further to gain deeper insight into out strengths and limitations. From there, we also need to develop a plan to move forward and achieve our cycling goals.

  • Tuesday December 22, 2015

    chris-froome-test-940

    Toolbox: As we take a well-deserved break over the holidays, it is also a perfect time to start planning for making 2016 your fittest year yet. The first step is to comprehensively understand your strengths and limiters through testing your power profile.

  • Tuesday December 15, 2015

    fatigue-froome940

    Toolbox: Cycling fatigue, like love, is a many-splendoured thing. We have all been drop-dead tired at the end of a race, hard climb, or interval workout. But are all these types of fatigue the same thing, or do they affect your body in different ways?

  • Tuesday December 8, 2015

    Sacramento - USA - wielrennen - cycling - radsport - cyclisme -  Amgen Tour of California - Ronde van Californie - stage 1 - Nevada City to Sacramento -  Cervelo water drinkbus regen - Joao Correia (Cervelo) - foto Carla Vos/Cor Vos ©2010

    Toolbox: Hydration continues to be a hotly debated topic in sport science. That debate extends even to winter when conditions are cool. Equally, it is an issue when training indoors. What are some of the considerations for hydration this winter season?

  • Tuesday December 1, 2015

    Les Essarts - Frankrijk - wielrennen - cycling - radsport - cyclisme - Le Tour 2011 - Tour de France 2e etappe - TTT - ploegentijdrit - contre le montre par equipes - Les Essarts > Les Essarts 23 km  - Trainer Luis Delahaye - team Rabobank rijdt zich warm - warming-up - vlnr: Lars Boom - Grischa Niermann - Juan Manuel Garate - Carlos Barredo - Bauke Mollema - Maarten Tjallingii - Robert Gesink - Luis Leon Sanchez en Laurens ten Dam  - foto Cor Vos ©2011 - motard Dirk Honigs *** local caption *** Les Essarts - Frankrijk - wielrennen - cycling - radsport - cyclisme - Le Tour 2011 - Tour de France 2e etappe - TTT - ploegenti

    Power training and indoor trainers simply belong together. The pure efficiency and controlled environment of training indoors partners amazingly well with precise training based on specific targeted power numbers.

  • Saturday November 28, 2015

    tdf22-robert-jacquinot-940

    The leaves are falling and the air is crisp. Nothing beats sneaking in a wintertime ride and coming back home to something warm. What’s on the menu? SOUP. Hearty, wholesome, nourishing, warm soup.

  • Tuesday November 17, 2015

    Cortals d¥Encamp  - Spain - wielrennen - cycling - radsport - cyclisme -   Sergio Paulinho (Tinkoff - Saxo visits the doctor  pictured during La Vuelta 2015 Stage 11 from  Andorra la Vella to Cortals d¥Encamp - photo IB/LB/RB/Cor Vos © 2015

    As with all competitive sports, there is also a risk for injury in competitive bicycling. It is important to understand the pattern and epidemiology of injuries suffered by competitive bicyclists in order to implement appropriate injury prevention and treatment strategies.

  • Tuesday November 10, 2015

    Calpe - Spain  - wielrennen - cycling - radsport - cyclisme -  Koos Moerenhout sports director of Rabobank Liv Women Cycling Team - Pauline Ferrand Prevot of Rabobank Liv Women Cycling Team pictured during  trainingscamp womens team  Rabobank Liv  Cycling Team - photo Davy Rietbergen/Cor Vos © 2015

    ToolBox: “If you fail to plan, you may as well plan to fail.” If you want to get the most out of your training program, you need a plan. Jumping on your bike and riding at random will help for a short time, but without a plan, you’ll eventually plateau out and fail to make gains.

  • Tuesday November 3, 2015

    Donoratico - Italy - wielrennen - cycling - radsport - cyclisme - peloton in the snow - illustration  pictured during GP Costa degli Etruschi 2012   - foto Cor Vos ©2012

    The best ways to regulate your body temperature, ride in more comfort, minimize the risk of injuries, and improve cycling performance during your outdoor riding this winter.

  • Tuesday October 27, 2015

    SAMSUNG CSC

    One of the hallmarks of cycling overtraining and non-functional overreaching is that our performance suffers. Here's a case study of how to diagnose overtraining, and figure out the best recovery strategy when it happens.

  • Tuesday October 20, 2015

    Italie -wielrennen - cycling - cyclisme - Winterstage - training - Team Milram 2006 -   - foto Cor Vos ©2006

    It has been said, “If you fail to plan, you may as well plan to fail.” If you want to get the most out of your training program, you need a plan. Jumping on your bike and riding at random will help for a short time, but without a plan, you’ll eventually plateau out and fail to make gains.

  • Tuesday October 13, 2015

    Michael Rasmussen,

    The societal pressure to be thin & beautiful can be an obsession to minimize body fat at all costs. Just how important is it for cyclists to be so lean, and what tests we can use to measure body fatness?

  • Tuesday October 6, 2015

    Giro Il Lombardia 2015

    As with all competitive sports, there is also a risk for injury in competitive bicycling. The patterns of injury in bicycling are unique since exposures include high speed, obstacles like cyclists, pedestrians and motor vehicles, and unpredictable road, environmental and weather conditions.

  • Tuesday September 29, 2015

    WK in Richmond - Roadrace men elite 2015

    Nutrition for cyclists in the off-season is key to staying fit and healthy through the winter, so let's talk about what to change, indulge in, volume and other needs for the months ahead.

  • Tuesday September 22, 2015

    hincapie15-training1-650

    The days are getting shorter, the big events have passed, and our attention is turning to preparation for next season. Cyclists and endurance athletes are entering the rest and transition phase that marks the start of off-season training. And as we all know, the proper design and execution of this off-season phase pays big dividends later in the season.

  • Tuesday September 15, 2015

    Cumbre del Sol Benitachell  - Spain - wielrennen - cycling - radsport - cyclisme - Tom Dumoulin (Team Giant - Alpecin) - Christopher Froome (Team Sky) - Joaquin Rodriguez Oliver (Team Katusha)    pictured during La Vuelta 2015 Stage 9 from  Torrevieja to Cumbre del Sol Benitachell - photo Sabine Jacob/Cor Vos © 2015

    “My Legs Hurt!” What are your thoughts really telling you and how can you turn it around to your benefit? Explore the psychological factors which can influence endurance performance and discover simple strategies to strengthen your mind and gain an advantage over your competitors.