PezCycling News - What's Cool In Road 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.


Tuesday January 15, 2019
Toolbox: Cycle sport is intricately mythologized with the heroism and agony of suffering. We watch and marvel not just at the speed and power of the pros, but for the thrill (for us) and suffering (for them) inherent in racing over cobbles, high mountains rain, extreme heat, and even snow. Does being fitter also make you tougher? Does improved fitness actually alter pain tolerance?
Tuesday January 8, 2019
Toolbox: Since the era of Banesto, Postal, and now Sky, the Grand Tour climbs have turned into massive team leadouts, with Indurain, Armstrong, Wiggins, Froome, & Thomas protected by an armada of climbing domestiques. But is there an actual benefit to having teammates pacing on climbs?
Tuesday January 1, 2019
The New Year is upon us again and for many that means New Year Resolutions and then a week later breaking them. Today best selling author and keen cyclist Bob Selden gives us his tips on how to make resolutions and more importantly - how to keep them!
Tuesday December 25, 2018
Toolbox: The pages of PEZ have been populated with grand tales of pro-team training camps over the years. 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 December 18, 2018
TOOLBOX: The pursuit of optimal cycling 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 December 11, 2018
TOOLBOX: Among juniors already dripping with talent and potential, how much of their eventual success is due to physiological differences, and how much might be due to their environment and opportunities?
Tuesday December 4, 2018
Toolbox: I have said it before and I will say it again: I am fifty, and I still wanna go fast! Staying strong and riding the way you want to ride once you hit the half-century point requires some changes to the way you plan and train compared to when you were younger.
Tuesday November 27, 2018
It’s the "offseason," at least in road cycling here in the US. Or is it? The offseason has definitely changed over the past years. I think when we use the word “offseason” we usually think of a traditional big team sport like football, baseball or basketball. But since we’re cyclists, what do we mean by that and what does it mean for us?
Tuesday November 20, 2018
Toolbox: Mark Cavendish pioneered the super low sprinting position. Then Caleb Ewan took the trend to new “depths” by dropping even lower and farther forward. Does such an extreme position actually result in aerodynamic benefits?
Tuesday November 13, 2018
November brings early sunsets, cold nights, lots of leaf blowing, and, for most cyclists in the northern hemisphere, the time to focus on their annual plan. Planning is excellent and critical to success, but make sure you avoid these common training plan mistakes.
Tuesday November 6, 2018
There are numerous ways to brighten up your fall training. So far this series has covered a number of novel approaches and training metrics including using Intensity Factor (IF), kilojoules (KJ) and perceived exertion (RPE). We’ve also looked at simply ignoring your power meter as an option. In this final post, let’s think outside the training sandbox a little bit farther.
Tuesday October 30, 2018
Systematic training is focused on increasing your fitness, and most of us think that just means getting as the highest power numbers possible. However, high numbers are not the only goal – equally important is the repeatability of your efforts.
Tuesday October 23, 2018
It’s a razor-thin line that we as cyclists walk between being extremely lean and fit on the one edge, and the precipice of overtraining and increased risk of infections and illness on the other. Fighting flu season is critical through winter months, so here's some tips to staying healthy.
Tuesday October 16, 2018
Toolbox: Have you gotten tired of staring at your power meter day after day? Does the idea of spending fall and winter doing exactly the same thing fill you with dread? Here's how ignoring power meters can improve your racing.
Friday October 12, 2018
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.
Tuesday October 9, 2018
Toolbox: There are three things that impact how well you ride in training and races: your innate ability, the difficulty of the race (course, weather, field), and your motivation. Motivation is the only one of these that you can control, so that is where you should direct your focus and energy.
Tuesday October 2, 2018
TOOLBOX: Training masters cyclists is different from riders of other ages, but can be no less effective.  It does require some different strategies and approaches, which Tim Cusick - as coach to women's masters elite racer & former World Champion Amber Neben (and others) - is perfectly positioned to answer. Here's his best advice for masters cyclists.
Tuesday September 25, 2018
Toolbox: Nobody has to tell a bike racer how hard it is to compete, let alone win bike races. It’s a tremendous accomplishment to win a race. So you’ve paid your dues, earned your upgrade points and it’s time for the next level of cycling.  Here are some tips on how to earn your racing upgrade.
Tuesday September 18, 2018
Toolbox: Racing season is taxing! Focused rides chasing ultra specific watts and heart rate values and races where you are taxing yourself time and again in pursuit of results. Frankly, the pursuit of excellence can become monotonous. Thankfully, nature gave us the fall! So what is one to do if the idea of one more watts-based workout may push you over the edge into madness?
Wednesday September 12, 2018
We have said it before but it bears repeating – to improve our fitness, we need to recover as hard, or even harder, than we train. The challenge is in knowing when we have reached that optimal level of training stimulus and when to back off from hard training.