Hola, I was wondering what are common causes for cyclists to get cramps ? To my knowledge there are no conclusive researches on why that might be the case. Some suggest it might be missing electrolytes, overloaded nerves, overworked muscles, etc. maybe someone has better/more info? Does it depend on the type on muscle that is used, fast twitch vs slow twitch ? Also: what helps to prevent cramps and if cramps start, what will help ? (I read that mustard might help?) As for why that topic came to mind: I was out yesterday for a longish ride and started to feel cramps coming up after around 60km, after that I started to take if easy and that helped, but if I would push it a bit it did start again. Ride was after a breakfast of oats und fruits, took about 60 gr/carbs/hour, drink around 600ml water/hour. Problems don’t appear when doing something like an hour of high intensity, only after around 2hr.

For those of you that wax your chains, is the main difference keeping your chain cleaner or do you notice a difference in less drag? Would it be worth waxing a chain on an indoor trainer?

Hi guys, just wondering if anyone has advice on this. I was on a call there and an issue of numb feet came up. Bike fit seems okay and shoes don’t seem too tight. Heat seems like it’s not the problem either. I am sure that a lot of people have come across this issue before so any advice would be appreciated. Even general turbo comfort advice would be welcome too! Cheers! Matthew

Hi coaches. A sprint training block will be new for me. In a polarized (or pyramidal) model with the 80/20 intensity distribution, how many days per week would you incorporate sprints? Does a sprint session count as an "intensity" session? I would guess a low volume 4 X 15 sec would not, but a full tabbata session obviously would. Do you believe in the cross over effect with weight training and sprints. I imaging they would support each other, both using the ATP system primarily. If combined on the same day, would the sprint session would be first to maximize freshness? For the non-sprinters in the group, it sounds like the goal of the FTP block is neuromuscular firing adaptations to help muscle recruitment to "raise the ceiling", is that correct? You know what would be a great study? Take muscle biopsies to determine fiber type predominance, then study the FTP response to a sprint block. In your coaching experience, have you noticed any trends. Does a TT rider (slow twitch predominance) respond better to a sprint block than a sprinter (fast twitch predominance)?

Wanted to share the January Development Roadmap for the community so you can all know what to expect. It's been an amazing start to the year and we've some really cool projects in the works to bring you. The ambitious aim is to get all this delivered by the end of the month.