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 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.
Tuesday September 4, 2018
Toolbox: With so many PEZ-Fans above the age of 45 years, off season training for masters cyclists is a hot topic right now. Fall is a time of change: weather, foliage, and of course our training. The fall has traditionally been seen as a time for cyclists to get off the bike, rest, and recover from a long season of training, but is this really a good idea for the masters cyclist?
Tuesday August 28, 2018
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? An optimistic attitude can have positive influence on cycling performance.
Friday August 24, 2018
Proper and appropriate hydration on the bike is a critical component of sports nutrition. First Endurance EFS-PRO is the newest version of the brand's category leading EFS hydration product.
Tuesday August 21, 2018
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.
Tuesday August 14, 2018
Renowned cycling coach Hunter Allen of Peaks Coaching, recently launched their new "Race Video Analysis" program, where riders can submit on-board race videos and power data files for break down and advice from a Peaks Coaching certified cycling coach. We connected on Skype for the low-down on this cool new way to improve your cycling performance.