TOOLBOX: It comes as no surprise that sleep is a fundamental part of recovery for optimal performance and training adaptations for athletes of all sports. In this article we go through the latest evidence on how (up until a certain point) nutrition can influence sleep.

There have been so many advances not only in the technology of cycling and in our understanding of training approaches and the key benefits of recovery, but also in the importance of nutrition. Today there are valuable resources available to any interested amateur on how to eat well for better performance. “The Cycling Chef” by Michelin-starred chef Alan Murchison is a valuable addition to this literature.

Toolbox: When a Netflix documentary gets more attention than actual research, I fear for whatever may come next. I’m obviously referring to the recent documentary #Gamechangers that is getting everyone turned on and apparently making the general population and athletes wanting to go vegan (now “plant-based”). But the advice is based on faulty science and anecdotal evidence.

You might think that at the 'PezCycling Test Kitchen' we only undertake our continuing research into the efficacy of beer as a recovery aid but in fact we actually try out recipes. The latest concoctions come from a new book called Sport Smoothies, smoothies so outstanding that even we can make delicious ones.

Toolbox: Another year has started, but it is not too late make your resolutions for a better season. Here is a list of 10 resolutions to improve your cycling, not just for January, but for the whole year. Throughout the 2019 season, when things are going both good and bad, check back to this list to keep your training on track.

Boulder, CO, USA - May 21, 2013 - When Dr. Allen Lim left the lab to work with professional cyclists, he found athletes weary of processed bars and gels and the same old pasta. So Lim joined professional chef Biju Thomas to make eating delicious and practical.

Marketing and advertising has been honed into an incredibly precise science through both trial and error along with psychological studies into what makes us tick. Why not use it to our advantage and adapt marketing ideas to make us better cyclists?

April. At its mention cyclists and fans of cycling everywhere take a sharp breath of anticipation and respect. We watch and wonder at the powerful displays, the tactical bravado and heart of it all. We then go out and try to replicate those efforts in our own races. What’s the best way to prepare for your own Classic races?

It happens to all athletes at some point in their careers. Whether you’re a professional or amateur racer, all athletes go through a time where the improvement process stalls. For some it can be a plateau, even though they’re putting in an immense amount of work. For others, not only do they not improve, they feel like their fitness is going backwards. That feeling can be extremely frustrating and take a big toll on morale.