YOUR QUICK-FIRE QUESTIONS

Q What are the benefits of nitric oxide on performance?

A Nitric oxide is a gas produced by the body that relaxes the inner muscles of blood vessels and helps with blood flow. It is possible to take supplements to try to increase the levels of it in your bloodstream, with the idea being to help you train for longer and speed up recovery time. But supplements don’t actually contain nitric oxide. Instead, they contain ingredients such as L-arginine and L-citrulline, which are thought to give your body a nudge to produce more nitric oxide. At present, there simply isn’t enough evidence to support their use. In studies where there have been positive results in performance, it could simply be a result of extensive training, as exercise itself enhances nitric oxide activity.

Q How many teeth should you have on a bike cassette for the different types of usage?

A It wasn’t long ago that an 11-23 was standard within the pro peloton. By today’s standards, this is a narrow range, which would be uncomfortable on steep climbs for many amateurs. With modern advancements, there’s no real downside to having a wider range on an 11-speed cassette, even for someone who lives in a flat area. A modern 11-28 cassette has small increments between gears giving you smooth shifting, while the 28 gives most riders plenty of scope to tackle the steepest climbs you’ll find in the UK. For those tackling particularly hilly terrain, a 32-tooth cog is compatible with most modern long cage derailleurs.

Q What should you do if a lightning storm begins while you’re swimming in the sea?

A Lightning is more likely to strike closer to the land, so if you’re near the shore,