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 October 15, 2019
Toolbox: Base training has progressed significantly, and yet many cyclists (& triathletes), are stuck in the mindset of doing Long Slow Distance rides and maybe some random strength training “during base” or “the winter.” However, proper strength training throughout the year can greatly increase your aerobic power.
Tuesday October 8, 2019
Toolbox: A breakaway in a cycling race is a hotbed of intrigue, with ‘friends’ working together for the common good while also plotting their betrayal of the group as a whole. What are the factors that actually enhance the odds that the early breakaway takes it all the way to the line?
Tuesday October 1, 2019
Toolbox: We ride, eat, sleep and repeat so we can harvest the results from that hard work in the competitive season. These adaptations are differently affected by your training volume, intensity, your current status and ultimately by your dietary choices and some ergogenic supplements. Here we’ll go through the ones worth considering from an evidence-based perspective.
Tuesday September 24, 2019
Toolbox: Can you hear the cowbells in the distance? Sounds like cyclocross season is on the horizon. Cyclocross has to be one of the hardest forms of bicycling racing out there, and because of its short but uber intense race style, it requires some specialized training to ensure success.
Tuesday September 17, 2019
Toolbox: Pro riders have a unique and graceful style that clearly distinguishes them from amateurs and recreational cyclists. Is this difference something to do with their pedal stroke and technique? And if so, is it something that we can train to improve our own cycling?
Tuesday September 10, 2019
Toolbox: With the hot, humid days of August drawing to a close and gravel rides and cyclocross upon us, our on-bike demands of our bodies is going to change. Yet many of us don’t. We continue to treat the bike as the bike, one and the same, which often leads us to lower back, hip, and shoulder pain as we change our style of riding.
Tuesday September 3, 2019
Toolbox: 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 August 27, 2019
Toolbox: Don’t start in a hole! Cyclocross is great fun and makes for some excellent fall training, but be careful and smartly manage your fatigue if you just completed a full season of road or MTB racing.
Tuesday August 20, 2019
Toolbox: Ask a coach about “winning” and he might cite threshold power, great tactical acumen, or the importance of a strong team; each an important element without question, but what else goes into the equation? In the end it often comes down to mental focus and the ability to sort out the irrelevant.
Tuesday August 13, 2019
Toolbox: How do you go about making a scientific comparison of cycling training over time? Every parent, at some time or another, probably has given the “when I was your age” speech to their kids. And within any sport, an ageless argument is always how the current generation of stars match up to the titans of the sport’s history.
Tuesday August 6, 2019
Toolbox: The physical and mental challenges of late-season events can be significant. Season fatigue, burnout, and loss of focus often become real challenges in the late summer and fall. The mind and body yearn for rest and rejuvenation even as you have to get ready to go for it one more time! How do we prepare for these one-more-time events?
Tuesday July 30, 2019
Toolbox: With the Tour de France giving us its yearly dowsing of inspiration and awe, many of us head out on our rides thinking “How is it that they’re putting out such massive power? And How can I improve my power?”
Tuesday July 23, 2019
TOOLBOX: Planning the whole nutrition for a multi-stage race in the UCI calendar is no easy task and requires coordination not only with the athletes but also with many staff members who are a crucial part of a cycling team. Today, I show you a Nutritionists’ perspective on what is required of us nutritionists in such scenario.
Tuesday July 16, 2019
It’s easy to become enamoured with the latest piece of training advice, or the new gadget adorning your team-mates machine, but which aspects of your training are the most important according to the evidence? Many things have changed over the years.
Tuesday July 9, 2019
Toolbox: I was a speaker last week at the Science & Cycling conference in Brussels. One of the talks I found fascinating was by Koen Pelgrim from Deceuninck - Quick-Step, all about the TTT testing that they have done. He shared some interesting info on what they've learned from wind tunnel and real world testing.
Tuesday July 2, 2019
TOOLBOX: With the 106th le Tour de France starting on July 6, much of the focus will be on climbers and general classification riders, but with half a dozen flat stages, the Tour is an excellent opportunity for the sprinters to shine too. This unique discipline requires a certain type of rider - with only a few possessing the physiology and mentality to bang shoulders and wheels at 50+ mph.
Tuesday June 25, 2019
Toolbox: Unfortunately, the timing to talk about cycling injuries is quite good, with major injuries to Chris Froome and even our own Toolbox Editor Dr. Stephen Cheung. What’s the role of proper nutrition during the recovery and rehabilitation process? How should your diet be modified during this time?
Tuesday June 18, 2019
Toolbox: With the summer getting into full swing, many of us are looking forward to enjoying our top cycling form of the year, whether to stand on the top of a podium, or to finish an annual group ride stronger than last year. With a little bit of effort with some specific strength training for cyclists, we can push your performances just a little bit more. Here’s how!
Tuesday June 11, 2019
Toolbox: Getting into a more aero position on your bike definitely makes you faster, and we've seen all kinds of variations by riders like Froome, Pantani, Sagan and more. We look at some actual wind tunnel testing to get to the bottom of which position on your bike is fastest for riding and also descending.
Tuesday June 4, 2019
Toolbox: Summer season is in full swing and the local fast group training ride is moving into high speed. What’s the best way to approach these local hammer sessions, both for training and for performance?