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 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?
Tuesday May 28, 2019
TOOLBOX: “Did you know that you don’t need to ingest your energy drink? A simple carbohydrate mouth rinse for a few seconds can increase your exercise performance…” At least that’s how I first heard of it 10 years ago while on my Nutrition and Dietetics degree.
Tuesday May 21, 2019
Toolbox: Injuries are almost always unexpected, and always unwanted. Paying attention to both the physical and emotional aspects of recovery can have far-reaching implications in speeding up or slowing down the recovery process.
Tuesday May 14, 2019
Many things have to fall into place for a promising junior to become a top elite athlete in a sport like cycling. Of course, the elusive “big engine” springs to top of mind when we talk talent. But how much does training influence hemoglobin mass and aerobic capacity during those critical junior years?
Tuesday May 7, 2019
Gravel racing has exploded over the past few years, forging a powerful niche in the cycling world with its blend of the more laid-back but challenging gran fondo, the power and speed of road racing, and the good old-fashioned fun of mountain biking. As more and more riders take the plunge and sign up for their first gravel event, they often have questions on how to prepare and train for it.
Tuesday April 30, 2019
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 April 23, 2019
Toolbox: While it's undeniable that proper carb-loading is a science-based strategy to increase exercise performance during a race for competitive cyslists, some guidelines and factors must be taken into account before booking dinner for that Italian restaurant.
Tuesday April 16, 2019
TOOLBOX: Lifting heavy weights during summer and race season may seem like the antithesis of training for cyclists. But the benefits are real - so let's breakdown how in season strength training will help you stay strong all season long.
Tuesday April 9, 2019
TOOLBOX: While it is true that fitness is fitness, the best path to success in racing is to match your training and fitness to the requirements of the event. Let’s take a look at some of the gravel races I’ve done in 2018 to see what’s specific about gravel competitions.
Tuesday April 2, 2019
TOOLBOX: It’s that time of year for many cyclists: our base training period is ending and we’re moving into the “build phase".  But these five common mistakes can stop your progress, so here's what to watch out form and how to keep your training on track.
Tuesday March 26, 2019
Toolbox: Skeletal muscle cramps are highly prevalent in endurance sports and often affect cyclists during racing events when the intensity of physical exertion is very high and the duration is long. But what causes them and how can pickle juice help relieve muscle cramps?
Tuesday March 19, 2019
TOOLBOX: When it comes to breathing many of us think “Hey, if I'm not dead, I’m certainly doing it right!” Unfortunately this is not the case, and our poor breathing can keep us from unlocking our full potential and speed, as well as unnecessarily prolonging our recovery.
Tuesday March 12, 2019
Toolbox: 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 March 5, 2019
Toolbox: Carbohydrate-rich foods have gone through heaven and hell in the past decades. While the role of carbohydrates is well recognized in enhancing cycling performance, it seems that the perfect harmony lies in eating according to the workout you are going to perform.