I can't talk to the training questions, because I'm not that smart.
But I will share: I used to get terrible cramps. While riding, after riding, and at night keeping me awake. Particularly fun was my right leg had a habit of cramping both the calf and the muscle above where your foot meets your leg that flexes your foot. So the calf would cramp, I'd flex my foot, cramping that muscle on top, so I'd point my foot, cramping my calf, repeat for an hour. At night. Fun times.
Finally starting taking Hammer Essential Mg. And the stuff really, really worked. My cramps are largely gone. No affiliation with Hammer, but I really love their stuff. Hope it helps.
https://hammernutrition.com/blogs/ba...t-essential-mg