PezCycling News - What's Cool In Pro Cycling : ToolBox

ToolBox Training & Fitness
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.


Monday May 22, 2017
Xert is a new software system that models fitness based on multiple parameters beyond the traditional single parameter of functional threshold power. Let’s take a look at this in detail, and its potential for a higher level of individuality in training analysis, tracking and workout planning.
Tuesday May 9, 2017
Your race season is ramping up and your focus is on performance, which requires proper nourishment and carbohydrate intake. A key part of macronutrinet planning is doing the math to count calories you need to keep building, to recover and get stronger, during race season.
Tuesday May 2, 2017
In WKO4, iLevels are individualized training intensities and durations at levels above Functional Threshold Power. These are based on a rider’s own prior performance and capacity. How might we turn them into optimized intervals?
Tuesday April 25, 2017
Proper and appropriate hydration on the bike is a critical component of sports nutrition. First Endurance has long been a leader with its EFS hydration product, and it has introduced a limited availability EFS-Pro version.
Tuesday April 18, 2017
Do you want to upgrade your brain as well as your body? Emerging evidence suggests that riding your bike may be a potent cognitive performance enhancer. Does cycling make you smarter?
Tuesday April 11, 2017
Xert is a new software system that tracks and predicts in real-time how much power you can generate at any point during a ride. Last April I explored the concept of MPA in broad terms. After a year of playing with the system, let’s explore the science underlying this concept and where it might take the world of power-based training.
Tuesday April 4, 2017
Interval training involves high-intensity periods of work followed by lower intensity periods of work or rest that are repeated for a specific number of repetitions, determined by the fitness level of the individual. What are the things we should be considering to optimize intervals to suit our needs?
Monday March 27, 2017
Caffeine and cycling goes together like few other things in life, and the coffee stop at the end of the ride is often the whole reason for many of us to clip into the pedals to begin with. Can we further justify the caffeine as a recovery tool after a hard ride?
Tuesday March 21, 2017
Tiredness and fatigue are common complaints amongst athletes. The pursuit of optimal performance requires a careful balancing of training with recovery. While there are many aspects of recovery that are important, a critical, but often neglected component of recovery, is sleep.
Tuesday March 14, 2017
Supplement companies come and go, but one that has stood the test of time and scientific analysis has been First Endurance. Multi-V, their multi-vitamin entry, has now been tweaked with a Multi-V Pro version, which I used in conjunction with my recent hard block of front-loading periodization.
Wednesday March 8, 2017
One of my favorite yet most frustrating things about racing is how hard it is to win. There are so few sports that rank with cycling as far as all the things that must align to capture that elusive victory. It is crucial that when cyclists start to race, they learn how to win races.
Monday February 27, 2017
As athletes, we all want to get the extra “edge”. We train smart, rest hard, eat properly, stay hydrated, all the things everyone should be doing to perform optimally. Let’s look at how to use a ‘functional food’ to aid recovery and performance.
Tuesday February 21, 2017
It happens every Spring - the first few group rides of the year brutally reawaken the realities of the highly variable nature of racing. What are the neuromuscular differences between hard constant efforts and group races?
Tuesday February 14, 2017
Last month we discussed the idea of front-loading periodization, where we overloaded the hard efforts of a four-week training block into Week 1. I promised to test the concept on myself, plus I convinced a couple of others to join me. How did things work out?
Tuesday February 7, 2017
With January giving way to February, I’ve been getting a lot of questions about final phases of building aerobic fitness before moving on to more intensive work in the spring. This is a good and timely topic.
Tuesday January 31, 2017
Sure you’re an athlete, and sure you may be able to roll out century rides easily. You might even be a keen racer. And all the cycling you do is supposed to improve your health, decrease your risk for major illnesses, and help you live to a ripe old age, right?
Tuesday January 24, 2017
Winter is a drag! Cold and wet, dark and generally no fun. Winter is glorious! Crisp mornings, bright sunshine warming through the cold, and hot coffee! Given this dichotomy what is an athlete to do? Mixing and matching your training in winter weather is essential and can be hugely beneficial.
Tuesday January 17, 2017
Calpe - Spain - wielrennen - cycling - radsport - cyclisme - Tim ARIESEN (Netherlands / Team Roompot Nederlandse Loterij) pictured during trainingscamp team Roompot - Nederlandse Loterij in Calpe, Spain - photo Anton Vos/Cor Vos © 2017
Every year my training remains fairly similar in terms of types of training and also how it is periodized. Not this year. This winter, I am resolving to try something quite different for me, namely altering my training blocks by concentrating the bulk of the hard efforts at the start of each block.
Tuesday January 10, 2017
Best of 2016: 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 January 3, 2017
What is base building? In the 1960s, legendary New Zealand coach Arthur Lydiard famously prescribed high mileage for all of his runners and effectively founded the idea of base training for endurance athletes. His system was based on a simple pacing strategy and a weekly pattern of high mileage runs focused on building aerobic strength.