Folks, delighted to add an amazing new resource into the Nutrition module. It's the start of a series i'm building with Dr David Dunne. David is the co-founder of Hexis and consults with or directly manages the Nutrition for over 30% of all World Tour riders. In this masterclass we unpack the idea of “gas in the tank” and how to line up your fuelling with the actual demands of your training and racing. We walk through the four big building blocks that really move the needle for performance: understanding your session demands, planning your carbs across the day, matching your gas levels to key workouts, and using feedback to refine things over time. He also shares some really cool data from Bob Jungles Tour de France stage win, showing exactly the energy costs of winning a tour stage. It's in the Nutrition Module in classrooms. Here's the link https://www.skool.com/roadmancycling/classroom/fae2c6a7?md=bfadc617ba694396acf32af4a70a9b89

Coaches Came across this today https://www.instagram.com/p/DTxwuVJFQIV/?img_index=12&igsh=MWYybXZkNnhtMWh1dg== Basically saying we got it all wrong with the emphasis of high carb fuelling on workouts. Interested in your thoughts

Probably can't start planning too early, right? So my current gravel bike has treated me well, but the rear derailleur clutch is busted. If I engage it it makes some very loud noises and does not shift smoothly at all. I had the cables replaced and took it to the LBS I bought it from to service the clutch. They said it looks fine to them and to just not use the clutch... I don't love that advice. Love the store and the people though, they run the local group rides that best suit my riding. So, I am considering replacing the rear mech, changing from a 2x to a 1x? Maybe going electronic. Then when I was talking with my father, he suggested a new bike... who doesn't love someone else encouraging them to get a new bike, haha. My current bike is a Trek Checkpoint Gen 2 SL5.5. I say 5.5 because when I bought this bike I was using it as gravel with road set, and bought the Bontrager rims that come on the SL6. I would love to hear input as to should I just upgrade the drivetrain or if this bike is even a good choice for Unbound 200? I set a most likely unreasonably high goal of making top 200. So bike choice likely makes a meaningful impact in my overall time. I have this compulsion that I should buy from the LBS because of how often I ride with them, but maybe I should just get over that? Their brands are: Trek, Giant, Cervelo, Cannondale.

We had some discussions about gear ratios the other day and I wanted to know what you guys are running? If you can briefly mention whether it’s a road/gravel/mtb, type of terrain, if you are racing and so on. Just to give a little bit of context. Eg. If somebody lives on the flats and races crits then a 1 x road groupset makes perfect sense for them but I don’t want somebody living in the mountains to think that they should copy your setup 😆 For me I built a road bike up with Shimano 52 x 36 front chainring but using a 10 x 36 sram casette (works fine but wouldn’t race it). Living in girona so I’ve a big gear for the fast downhills but a pretty easy one for long, hard climbs too. If I was racing I’d want a 54 front chainring but not racing these days. Also thinking of selling my road bike and buying a gravel frame with a 46 chainring and getting the sram Xplr 10x46 and swap in and out a set of road and gravel wheels. Road would be my priority so it would be a slightly bigger gear for the gravel riding but I think it would be fine. Was thinking of getting a set of 47-50mm tyres for the gravel wheels. Again I’m not currently racing so for the time being it could be a fine option. A slow, durable tyre would be fine - couldn’t be bothered with a set of fast tyres that punctures all the time and using tonnes of plugs. Those new recyclable vittoria tyres are cool but no idea what they are like - would rather go for vittorias to support EF with caoimhe but open to suggestions on all this 🙏 I’d like to start creating more posts where everybody can jump in and add their thoughts and opinions. Would be cool to see more people getting involved in these discussions!

Tomorrow I am going to do my first ever FTP test as part of the onboarding with Matthew and Anthony. Matthew gave me a power range to aim for. I feel like I am going to mess it up 😁. Should I aim to be conservative? All advice welcome!