Just posting random topics to get group insights. Anyone have a cold plunge regiment that has worked for you? Any random benefits you see from doing it? I have tried it a few times but not as consistent to measure any physical difference with my performance or overall health. Would love to hear your thoughts.

Hello friends, I'm working on a Classroom course to give you the most important insights to improve your cycling speed. It's structured as 7 seperate days with daily lessons, posts, quizzes and resources. With this course you should be able to reach at least 80% of your potential. And you can learn it all in 7 days. But, learning only works when you take action. So, if you want to get faster for free, you'll love this. The course is still under construction, but the first modules are published already. Follow along in the next week while I'm building this course. Feedback is very welcome, so I can improve the experience. Just comment on a post or DM me. Here are the topics I'll cover: 1. Goal Setting 2. Testing & Training 3. Strength Training 4. Aero Fit 5. Aero Testing 6. Mobility 7. Nutrition Click this link to take a look.

#1 | Beat The Heat | Cycling Performance In Extreme Heat YouTube | Spotify | Apple Podcasts @Norman Alvis and I talk about everything cycling on this show. A new episode is released every Tuesday. This community will be the #1 place we draw inspiration from, so drop a topic that you would like us to discuss in the comments. 👇

have finished my 4 week challenge. My goal was to start and keep training to be able to ride some bigger non-competitive rides next year again. Here’s what I wrote 4 weeks ago: ‘’Hello all! I'm Niels from the Netherlands, always did some cycling just now and then. Started seriously 2 years ago to be able to complete the 240 kilometers Amstel gold race, which i did. After that the training motivation was somehow completely gone and my other hobby Tennis took over.. Now i want to start again and keep training to be able to ride some bigger non-competitive rides next year again. I started today with my FTP test resulted in a 253 Watt and i want to increase this number to 263 Watt in 4 weeks and hopefully more. To be able to achieve this goal I will complete more than 🟢95% of my training as planned. As a 'sidetrack' i want to lose 10 kilograms of weight but that's a goal for the whole year’’ 📈 My 4 Week Challenge Results: • 96% of workouts completed as planned • Result 20 min test 1: 266 Watts • Result 20 min test 2: 285 Watts • +7,1% Improvement • FTP from 253 -> 271 Watts • Lost 4 kilograms In general i managed to get the results i wanted and even better 🤩 I really liked to do the challenge, having a structured plan, a goal to achieve and somebody watching you (Arne) Sometimes it was really challenging to complete the workouts, i also did compete in a tennis tournament in week 2, but i succeeded. I've learned a lot about training and types of training and i can achieve more than expected. Having a schedule is really what i need to perform well. I know myself, otherwise i get lazy and sloppy. For me the mobility and strength where really the difficult part, i really understand that they are important to become a better cyclist but with my body and some minor disability they where harder then riding above my FTP 😉 I want to continue to improve my cycling and want to see how much i can improve in the next year. I can recommend this challenge to every cyclist who wants to become better in a structured way. I think the 7% improvement was a big cheer moment 💪 And if i can do this a lot of other cyclist can to.

Just under 2 weeks ago I raced in the AHPVSS Round 3 at Victoria park in South Australia. Going into the race I had high hopes being a flat dry course with one complex corner. I had just come out of uni exams so I didn't exactly nail my taper but still was hoping to improve on last round. As you may be able to tell I'm not racing the most conventional bike, these trikes are optimised aerodynamic shapes that are way more effective than a conventional bike. And slightly more aero than the morphius (sorry arne). At about 250-300w these trikes can average around 40-55km/h depending on the mechanical efecency. Despite my prep work I didn't do quite as well as I would have liked averaging 41.5km/h at a heart rate of 190bpm for the hour effort. This was due to an unexpected mid stint pitstop due to the seat slipping back and ruining my seating position. This lead to calf cramps due to over extension meaning I was comprised for the rest of my stint. Overall my team places 26th and 19th respectively in a 70 trike field. For my teams 2nd race we are progressing quite well. I'd like to thank arne and this community for the wonderful advice I have been given across this last year and I can't believe how much progress I have made just by following some of the tips and tricks I have read on here. I hope to do better next race In just over a month's time but have a lot of work to do by then. Looking forward I would like to get my FTP up from 220w to 250w by the final 24 hour endurance race in September. Averaging a similar hr and repeatable efforts over the 24 hours. Myself and the team have a lot of work to do before then but onto the next race 🦵💪