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.
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?
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.
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?
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?
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.
As endurance athletes we have so much to focus on. Training, hydration, sleep, equipment, getting enough protein, carbohydrates, how about good fats? How fast are we? Are we climbing well? Sleeping well? What about calcium and bone health?
We hear so much in the media about ergogenic aids and dietary supplements that lots of misconceptions can arise. We might think everybody is taking lots of cycling supplements, but is that reality? A Canadian study is one of the first to explore dietary supplement use across a wide range of athletes.
Genital and perineal pain and numbness in bicyclists, which is also called, “Cyclists Syndrome” or pudendal neuralgia, is caused by compression of the pudendal nerve and artery as they pass through the perineal area (the area between the anus and base of penis or vagina).
One of my early coaches was fond of encouraging me to “just do the work.” The phrase became a personal mantra that continues to echo in my consciousness, to this day.
It’s that time of year for many of us: the snow is melting, the days are getting longer, and we are more than ready to divorce our trainers. This means our base training period is ending and we’re moving into the “build” period.
Once you know your own or your team’s racing schedule and you have analyzed the course, the next step is to put the actual team together and a plan for the race. What are the moves that define a well-oiled team versus a chaotically random team of individuals?
Last week at the Tour of Qatar, Team Katusha offered viewers a day to day primer on the value of a solid team plan executed to perfection, netting 3 stage wins in the process. Read on to learn how you and your teammates can begin to emulate the sort of selfless racing on display by the big dogs.
If we have been diligent in our offseason training, we have likely done some nice foundational work to build up our base fitness and functional threshold. But now it’s February and those gains might be stagnating. How do we build on this base fitness and also meet the needs of our riding goals?
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.
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.
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.
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.
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.
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.
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?