Podcasts about ftp

This week on the GCN Show, we dive into the "prohibitive" cost of cycling and investigate if the sport is actually cheaper than ever thanks to a booming second-hand market. We also explore a bizarre new scientific study suggesting that training in a hot tub could significantly boost your FTP. Plus, Dan recounts the moment he was overtaken by a World Champion while riding flat-out, and we take a look at Shimano's latest "self-tightening" shoe patent.

In this episode, cycling coaches Landry and Brendan from EVOQ discuss the relevance and limitations of FTP tests in cycling training. They delve into the nuances of FTP testing, including when it might be useful, its psychological and physical preparations, and alternative methods to gauge FTP. The coaches emphasize the importance of using multiple data points to estimate FTP rather than relying solely on specific tests. They also highlight the potential drawbacks of focusing too much on testing instead of actual race performance. Tune in to get practical tips on how to navigate your FTP testing and improve your cycling performance.Don't Forget About Sportful Dolomiti in June! https://cyclinghero.wetravel.com/trips/sportful-dolomiti-race-dolomites-2026-cyclinghero-inc-59742085Also, the new Cycle Sequatchie - https://www.cyclesequatchie.com/ultra EVOQ26Chapters:00:00 Introduction to FTP Testing00:54 Meet the Coaches: Landry and Brendan01:03 The Debate: Are FTP Tests Essential?02:36 Limitations of FTP Tests10:09 Alternative Methods to Gauge FTP15:00 Signs It's Time to Increase Your FTP16:01 Final Thoughts and Recommendations19:25 Bonus Content Teaser

Our Not Done Yet Coaching Community https://www.skool.com/roadmancycling/2026Most self-coached cyclists don't struggle from lack of motivation — they struggle because they keep repeating a handful of fixable mistakes.In this video, we break down five of the biggest traps ambitious riders fall into — from overbuilding fatigue and obsessing over FTP, to misusing readiness data and relying too heavily on AI. These aren't beginner errors… they're the subtle ones that quietly cap your performance.More importantly, we'll show you how to correct each mistake with simple, practical shifts you can apply immediately.

Download the Episode Transcript in .pdf formatIn this episode of the Fund the People Podcast, you'll gain practical insights into how centering workers' perspectives -- and sharing power between employees and management -- can dramatically improve job quality in nonprofit organizations.Host Rusty Stahl sits down with Brianna Rogers and Rob Hope of Rework The Bay to unpack a bold funding experiment supported by the James Irvine Foundation and conducted in partnership with Jobs for the Future. Eight California nonprofits engaged frontline staff as participatory researchers to examine their own working conditions and to co-create improvements with their organizations' top executives.The results challenge assumptions. While compensation is foundational, workers most emphasized voice, transparency, shared leadership, professional growth, and healthier work boundaries as essential components of a quality job. The project surfaced five key lessons: workers can surface what truly matters; leaders grow when they listen; power must be intentionally shared; strategies must be tailored to organizational context; and job quality is an ongoing process—not a one-time fix.Through concrete examples—from four-day workweeks to anonymous feedback systems and participatory decision-making—this conversation offers nonprofit leaders and funders actionable ideas to advance shared leadership, transform funding practices, and elevate collective voice.Part of our ongoing California Voices Series, this episode is a roadmap for anyone committed to building nonprofit workplaces where staff can thrive—and where stronger internal culture leads to stronger community impact.Speaker Bios:ReWork the Bay Initiative Officer Brianna Rogers partners on ReWork's fundraising efforts and leads our systems change projects focused on building worker power, workforce training and advancing job quality. Brianna grew up in Berkeley, attended Berkeley City College where she served as one of two student delegates to the Peralta Community College District, then transferred to UC Berkeley as a first-generation, re-entry student parent, earning her bachelor's degree in Rhetoric Studies. While at UCB, Brianna developed innovative programming for the UC Berkeley's African Student Development Center and the Department of Equity and Inclusion. She went on to receive her master's degree from the McCourt School of Public Policy at Georgetown University, got her start in philanthropy as a National Urban Fellow at the Andrus Family Fund in New York City. In October 2020, she joined the San Francisco Foundation's Partnership for HOPE SF team, where she worked until joining the ReWork team in 2022.ReWork the Bay Director Rob Hope is responsible for leading execution of ReWork the Bay's strategy, as well as fundraising, grantmaking, budget management and partnership building. Rob joined ReWork the Bay in October 2017, after serving as Chief Program Officer at Rubicon Programs. Prior professional experience includes all levels of workforce development direct services, program evaluation and policy analysis, and community building work. Rob has a Bachelor's in Sociology from Vassar College and a Master's in Public Policy from UC Berkeley.For more on Brianna and Rob, visit the staff page of ReWork the Bay.Links to Resources Discussed:Featured Initiative:Rework The BayJob Quality Project Report (June 2025)Project Partners:Jobs for the FutureThe PATH GroupFunding PartnerJames Irvine FoundationHost Organization:San Francisco FoundationParticipating Nonprofits Highlighted in the Episode:Canal AllianceCreating Restorative Opportunities and Programs (CROP)Related Fund the People Resources:Playlist for FTP Podcast's CA Voices SeriesReport on FTP's 2024-25 California ConveningsFTP Podcast Premium on PatreonFund the People - A Podcast with Rusty StahlFund the People WebsiteListen to this episode:This Episode on Apple PodcastsThis Episode on Spotify

OVERVIEWCyclists almost always report a discrepancy between the power output and/or perceived exertion between indoor and outdoor cycling. Typically, this means struggling to achieve the same power output indoors than can be achieved outdoors for common workouts like FTP intervals or VO2 max efforts. Even easier Zone 2 rides can have higher RPE values (i.e., feel harder) indoors compared to outdoors. In Episode 294 of "The Time-Crunched Cyclist Podcast", Coach Adam Pulford reveals why indoor cycling feels harder, how you can narrow the gap between indoor and outdoor performance, and whether you should use different power training zones indoors vs outdoors.TOPICS COVEREDWhy indoor cycling feels harder than outdoor ridingWhich types of cycling workouts are affected more by moving indoorsHow to narrow the gap between indoor and outdoor performanceWhen to make different indoor and outdoor power training zonesRESOURCES Indoor vs Outdoor Power ExplainedKnowledge is Watt: https://www.instagram.com/knowledgeiswatt/- Indoor vs Outdoor Power post Can a Mismatch Between Course Gradient and Resistance Affect Performance When Using ERG Mode in a Zwift Workout? ASK A QUESTION FOR A FUTURE PODCASTHOSTAdam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platformGET FREE TRAINING CONTENTJoin our weekly newsletterCONNECT WITH CTSWebsite: trainright.comInstagram: @cts_trainrightTwitter: @trainrightFacebook: @CTSAthlete

Send Me a Text MessageA new FTP is cause for celebration — especially when it proves that getting fitter after sixty isn't just possible, it's happening. Tom Butler shares his latest benchmark and what it means for anyone who thinks their best fitness days are behind them.Then, Tom sits down with Beverly Meyer, host of the Primal Diet - Modern Health podcast and a seasoned Clinical Nutritionist and Functional Health Expert. Beverly offers a refreshing lens on what it truly means to be healthy, explaining the functional health approach and why it looks beyond symptoms to uncover root causes. At the heart of the conversation is a deceptively simple idea: Eat Like a Human Being. Beverly unpacks what that means in practice and why it may be one of the most powerful things you can do for your long-term health and vitality.Whether you're chasing watts or just trying to feel better in your daily life, this episode delivers both inspiration and practical wisdom.LINKSTour de Cure Routes: ridewithgps.com/events/455983-2026-pnw-tour-de-cureBeverly's Podcast: ondietandhealth.com/resources/Beverly's Website: ondietandhealth.comHere is your invitation to join a great launch party for the summer cycling season.  Join the Cycling Over Sixty Tour de Cure PNW team.  Whether you are local or come out to experience cycling in the great Northwest, I would love to have you help make this a ride with a purpose.  And to send a message that the joy of cycling is here for everyone, regardless of age. Go to tour.diabetes.org/teams/CO60I know it is early but we are looking to get the Cycling Over Sixty Tour de Cure team together as soon as possible. You can find all the info at tour.diabetes.org/teams/CO60 Thank you Konvergent Wealth for sponsoring CO60 Jerseys for the Tour de Cure! Become a member of the Cycling Over Sixty Strava Club! www.strava.com/clubs/CyclingOverSixty Cycling Over Sixty is also on Zwift. Look for our Zwift club! NOTE: I share information about my journey. From time to time that means sharing what I do to stay healthy. None of what I share is meant to be medical advice. Always consult with your physician or other health professionals before making changes. Please send comments, questions and especially content suggestions to me at info@cyclingoversixty.com Follow and comment on Cycling Over Sixty on Instagram: https://www.instagram.com/cyclingoversixty/ Show music is "Come On Out" by Dan Lebowitz. Find him here : lebomusic.com

W nowym odcinku „Rowery, nie bajki”: dwójka wyjątkowych gości, czyli Arek Kogut i Ewa Kołodziej (Ministra Kolarstwa), o tym, jaki trenażer rowerowy wybrać i co robić, żeby jazda na trenażerze rowerowym była przyjemnością. Jazda na rowerze zimą bywa ryzykowna i bywamy skazani na aktywność w domu – dlatego przesiadamy się na urządzenia stacjonarne. Nasi eksperci opowiadają, czym charakteryzuje się trenażer rowerowy. Czym różni się trenażer rowerowy rolkowy od direct drive i jak przygotować sobie trening kolarki dla początkujących, nawet w domu? Czy aplikacje na trenażer, za które odpowiadają różne firmy (m.in. Zwift i Mywoosh), przygotowują nas do jazdy na rowerze wiosną i latem?
Co jest największym wyzwaniem w domowej aktywności rowerowej? Jaki wybrać wentylator do trenażera, jak się nie nudzić w trakcie jazdy, jak zrobić test FTP (i co to w ogóle jest) oraz realizować z grupą treningi w domu?
O tym, jak powinien wyglądać trening kolarski zimą, czy dziewczyny na rowerach są fankami trenażerów i o wielu nowych skrótach rowerowych posłuchasz w tym odcinku wideokastu „Rowery, nie bajki”. Z Ministrą Kolarstwa Ewą Kołodziej i Arkiem Kogutem rozmawia Julek Ćwieluch.

In this episode of The Athletes Compass, Dr. Paul Laursen and the team break down the science and practical application of the second threshold — also known as LT2, VT2, FTP, or critical power. They explain what physiologically happens when you cross this boundary, why base training is essential before adding threshold work, and how over-unders, tempo sessions, and VO2 max intervals raise performance. The conversation explores common mistakes athletes make (especially doing too much intensity), the role of durability, and how to assess threshold progress without lab testing. If you want to train smarter, improve pacing, and sustainably increase performance, this episode delivers a masterclass in intensity control.Key TakeawaysLT1 vs LT2: LT1 (aerobic threshold) = top of Zone 2, sustainable “all-day” effort. LT2 (second threshold) = highest sustainable steady-state effort before rapid fatigue.Above LT2: Glycolytic demand increases, lactate accumulates faster, heart rate drifts, and fatigue accelerates.Functional vs Lab Testing: FTP and critical power are practical field markers of LT2. Lab tests measure physiology, but field tests often matter more for performance.Day-to-Day Variation Is Real: Sleep, fueling, equipment, environment, and training phase can significantly affect test results.Base Training First: A strong aerobic base (mitochondrial development) improves tolerance to threshold work and increases fat oxidation capacity.Over-Unders Work Because: They stimulate mitochondrial adaptations by forcing lactate clearance and improving aerobic durability.Intensity Control Matters: Spending more time in the correct zone is more beneficial than constantly pushing the top end.Most Common Mistake: Too much high-intensity work without sufficient aerobic base.Durability Is the Goal: Threshold training should build resilience so performance doesn't break down late in races.Paul Warloski - Endurance, Strength Training, YogaMarjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.

This week, we're unpacking all the latest news from the world of Peloton. We start with the business side of things, discussing the date for the upcoming earnings call. Then, we dive into some community news, including a security breach in the Peloton Singles Group and how the Power Zone Pack is leveraging AI for FTP tests.We'll also cover Peloton's big moves, like its presence at the Sundance Film Festival and the introduction of two brand-new badges. Plus, there are updates on the app, instructor news, and a breakdown of the latest artist collaborations, including features with Tyler The Creator, Magic Mike, and Destiny's Child. It's a packed episode with all the Peloton and fitness news you need to know.Peloton announces the date for its next earnings call.The Peloton Singles Group was reportedly hacked.The Power Zone Pack is experimenting with AI to help determine your fitness FTP.Peloton is heading to the Sundance Film Festival.Two new badges have been debuted by Peloton.The Autoplay feature has been added to the Peloton app.A Peloton Bike was spotted in the Netflix movie Finding Her Edge.Peloton Streetlight (PSL) is hiring a Production Manager.Kirra Michel is scheduled to attend the Yoga Telluride Festival.Nico Sarani provides an update from Germany.Zacharias Jensen (ZACK) makes his official Strength debut.Ash Pryor was featured on the NBC affiliate in Columbus, OH.Rebecca Kennedy & Cody Rigsby spoke at a Twin Health event.The latest Peloton artist series features Tyler The Creator.Tunde Oyeneyin has a special Magic Mike-themed ride.Destiny's Child classes are now on the schedule.An update on iFit's Amazon Prime reality show.Snooki reveals she had cancerous cells removed.Tonal & Kristin McGee are hosting a new Pilates challenge.Lululemon has stopped sales of some of its popular leggings.The Clip Out Top Five weekly recap.This Week at Peloton: A look at the week's fitness schedule.TCO Radar: Classes The Clip Out team is looking forward to.Mariana Fernandez led a Holding Space meditation class.Bench classes now have their own dedicated collection (sort of).Get ready for the big game with the Super Burn class collection.A new class type has been introduced: Retro Reise.Peloton Birthdays: Daniel McKenna (2/4).See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Episode 174- Heat Training for the Cold, New Cyclists, and Repeatability Training   Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I'm your host, Adam Saban, and on this week's episode we're talking about heat training for racing in the extreme cold, periodization for new cyclists, and how to orient your workouts around repeatability.    As always, if you like what you hear, share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form.    Alight let's get into it!   For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox     https://patreon.com/MatchboxPodcast?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink   https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com  https://www.youtube.com/@DrewDillmanChannel   Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/    The following was generated using Riverside.fm AI technologies   Summary In this conversation, the hosts discuss various aspects of training for cycling events, particularly focusing on preparing for cold weather races, building endurance and FTP for long rides, and the importance of threshold power versus repeatability in climbing. They emphasize the need for specific training plans tailored to individual goals and conditions, while also addressing the psychological aspects of training and racing. The conversation concludes with strategies for success and the importance of maintaining a balance between training intensity and recovery.   Chapters 00:00 Heat Acclimation vs. Cold Acclimation 11:10 Training Structure for New Cyclists 22:20 Structuring a Cycling Season 25:00 Threshold Power vs. Repeatability 25:52 Training for Climbing Performance 36:44 Race Strategy and Preparation    

Puls, Herzfrequenz und Leistungsdiagnostik. In unserem vierten Trainer Q&A beantworten wir (vor allem Torben) EURE Fragen, die ihr uns per Instagram zugeschickt habt. Dabei ging es oft um euren Puls bzw. eure Herzfrequenz und wie ihr euer Training steuern könnt oder solltet.

In this episode of the Oxygenaddict Triathlon Podcast, Coach Rob Wilby answers 10 listener questions about Ironman training for busy age-group triathletes, especially athletes juggling work travel, family commitments, and limited training time.If you feel like you're constantly cramming sessions, missing workouts, or unsure what to prioritise, this Q&A will help you simplify your training, protect your recovery, and stay consistent all the way to race day.Topics covered include:How to structure a repeatable Ironman training week when life is hecticThe “4 key sessions” framework (what matters most when you're busy)What to do after a disrupted week (travel, missed bike sessions) — and why not to “make up” workoutsHow close you can place hard sessions together without compromising recoveryWhether a half / full marathon during an Ironman build helps or harms performanceWhen to retest FTP and why testing is about training accuracy (not ego)“My training hasn't gone to plan” - do I still have enough time before Ironman?How to approach a 70.3 as a B-race before your Ironman (race vs rehearsal vs training day)When to shift into race-specific Ironman preparationHow to know if training is working when you don't feel fitter week to weekA simple way to judge readiness using consistency metrics This episode is a practical, no-fluff guide to training smarter, so you arrive healthy, confident, and ready to execute on race day.* * * * * * *SPONSORS* * * * * * * *Thinking about your first Ironman or 70.3 in 2026? At ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Team Oxygenaddict,⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ we specialise in helping busy professionals fit high-quality training around demanding jobs and family life. We've just reopened for new athletes with only a handful of slots available. Book an application call today to find out if you'd be a good fit for Team Oxygenaddict for the coming season here: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://team.oxygenaddict.com/consultation-call/ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠* * * * * * * * * * * *⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠precisionfuelandhydration.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Precision Fuel & Hydration help athletes personalise their hydration and fuelling strategies for training and racing. Use the free ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Fuel & Hydration Planner⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ to get a personalised race nutrition plan for your next event. And then⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ book a free 20-minute video consultation⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ with a member of the PF&H Athlete Support Team to refine your strategy.Listeners get 15% off their first order of fuel and electrolytes with Precision Fuel & Hydration. Simply use code OXYGEN26 at checkout to claim your 15% discount* * * * * * * * * * * *⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Watch on youtube⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Listen on Spotify⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Listen on Apple Podcasts⁠

In this episode, you'll learn how nonprofits are really rated—and why the sector's obsession with overhead could finally be ending. Charity Navigator CEO Michael Thatcher joins host Rusty Stahl to explain how nonprofit ratings are shifting toward impact, leadership, and organizational health—and why investing in people matters more than lean budgets. In a candid moment, Thatcher hints at a future where overhead is no longer part of Charity Navigator's ratings formula, signaling a potentially major change in how nonprofits are judged. Listen in, spread the word, and become part of the shift.Download the episode transcriptGuest Bio:Michael leads Charity Navigator in its efforts to make impactful philanthropy easier for all by increasing the breadth and depth of evaluation methodologies to facilitate ratings coverage of substantially larger numbers of charities and expand how the information engages new and existing audiences. Prior to joining Charity Navigator Michael spent more than fifteen years with Microsoft, the last ten of which, as their Public-Sector Chief Technology Officer responsible for technology policy initiatives and engagements with governments and academic leaders in Asia, the Middle-East and Africa. Michael's eclectic background includes years at sea conducting oceanographic research with Woods Hole Oceanographic Institution, composing music and dancing internationally as the co-founder and co-director of Dance Music Light. He has held various board positions within the nonprofit and tech sector, holds several patents in enterprise systems management and has a degree in Music from Columbia University in New York.Links to Resources:Organizations & WebsitesCharity Navigator — ⁠https://www.charitynavigator.org⁠Charity Navigator Nonprofit Portal (Claim Your Profile / Submit Data) — ⁠https://www.charitynavigator.org/portal⁠Fund the People — ⁠https://fundthepeople.org⁠Fund the People Podcast — https://apple.co/3iDT21T ⁠Fund the People Podcast Premium on Patreon — ⁠https://www.patreon.com/fundthepeople⁠Candid (formerly GuideStar & Foundation Center) — ⁠https://candid.org⁠BBB Wise Giving Alliance — ⁠https://www.give.org⁠Overhead Myth Open Letter to America's Donors from FTP's research archives (2013) — https://drive.google.com/file/d/0BwddBi7Cib_xMHpyRXd6WGpFREU/view?usp=sharing&resourcekey=0-ZFQ-F9JdQ0v3O1buOgFhXQ Overhead Myth Letter to America's Nonprofits from FTP's research archive (2014) — https://drive.google.com/file/d/0BwddBi7Cib_xcy0wbEhmRGJtZUU/view?usp=sharing&resourcekey=0-N9yoZdjKvoRuPX-SDTZwtwFunding for Real Change (resource-rich website based on BDO's research on improving funding for indirect costs) — ⁠https://www.fundingforrealchange.com/ Concepts, Research & Sector InitiativesMacArthur Foundation — ⁠https://www.macfound.org⁠Staff Operating Support article in The Nonprofit Quarterly - by Rusty Stahl (Fund the People) — ⁠ https://bit.ly/NonprofitsNeedSOSPodcasts ReferencedFund the People Podcast brief bonus episode announcing the Staff Operating Support (SOS) funding concept — ⁠https://podcasts.apple.com/us/podcast/introducing-staff-operating-support-s-o-s-grants-concept/id1531813289?i=1000735122772Fund the People Podcast episode featuring John Palfrey (CEO of MacArthur Foundation) — https://podcasts.apple.com/us/podcast/macarthur-president-chooses-courage-not-quiet/id1531813289?i=1000712429747 NGO Soul + Strategy Podcast episode featuring Michael Thatcher — https://podcasts.apple.com/us/podcast/051-charity-navigators-changing-expectations-and-its/id1498390711?i=1000598151900Thinkers & Influential Voices MentionedDan Pallotta — ⁠https://danpallotta.com⁠ Simon Sinek — ⁠https://simonsinek.com⁠LinkedIn — ⁠https://www.linkedin.com/company/charity-navigator⁠Instagram — ⁠https://www.instagram.com/charitynavigator ⁠Facebook — ⁠https://www.facebook.com/CharityNavigator⁠ X (Twitter) — ⁠https://x.com/charitynav⁠Tik Tok — ⁠https://www.tiktok.com/@charitynavigator⁠

OVERVIEWIn Episode 291 of "The Time-Crunched Cyclist Podcast", Coach Adam Pulford answers a listener question about the relationship between FTP and VO2 max training, particularly how and why targeting training to improve either will typically raise both.TOPICS COVEREDThink of training intensities as a continuum, not as neat little boxesDescriptions of primary energy systemsHow FTP and VO2 max are directly relatedHow to organize training to maximize both FTP and VO2 maxASK A QUESTION FOR A FUTURE PODCASTHOSTAdam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platformGET FREE TRAINING CONTENTJoin our weekly newsletterCONNECT WITH CTSWebsite: trainright.comInstagram: @cts_trainrightTwitter: @trainrightFacebook: @CTSAthlete

A huge week in cycling: The Tour Down Under delivers crashes, chaos and a standout GC battle.Van Rysel reveals its radical new FTP 2 concept bike,Tom Pidcock outlines his ambitious plans for the 2026 season, and Leadville sparks controversy with its decision to ban drop‑bar mountain bikes. We break down the racing, the tech, and the debate shaping the sport right now#CyclingNews #ProCycling #WorldTour #BikeRacing #CyclingPodcast #TourDownUnder #TDU2026 #JayVine #UAETeamEmirates #AussieCycling  #VanRysel #FTP2 #BikeTech #CyclingTech #FutureOfCycling #CyclingLife #RideEveryDay  #BikeCommunity #TwoWheelsGoodIf you have just started your cycling journey, you can get your Beginner Cyclist Toolkit Here.It's packed full of information and advice to get you started safely on your journey.

Ausdauertraining wird oft unnötig kompliziert gedacht: Zonen, Metriken, Intervalle und immer neue Protokolle. Das Ergebnis ist Verwirrung statt Fortschritt – und Training, das man nicht konstant durchzieht.In dieser Folge erkläre ich ein einfaches Performance-Modell für Hybrid- und Everyday Athletes. Du lernst, was Ausdauer wirklich ist, warum VO₂max und FTP keine Trainingsziele sind und welche drei Ausdauereinheiten das Grundgerüst jedes funktionierenden Systems bilden. Statt Methoden-Sammlung geht es um klare Reize, sinnvolle Organisation und ein Training, das sich in dein Leben integrieren lässt – das ganze Jahr über.Wenn du Ausdauer entwickeln willst, ohne dein Leben um Trainingspläne zu bauen, ist diese Folge für dich.Everyday Athletes Programm

サイクリング関連の気になる機材を紹介するHOT TECH

Learn more about TrainerRoad AI: ⁠https://www.trainerroad.com/blog/introducing-trainerroad-ai/⁠Learn more about the updated AI FTP Detection: ⁠https://www.trainerroad.com/blog/why-is-ai-ftp-detecting-an-ftp-change/⁠// SHARE AND RATE THE PODCAST!iTunes: ⁠https://trainerroad.cc/apple2⁠ Spotify: ⁠https://trainerroad.cc/spotify2⁠Google Podcasts: ⁠https://trainerroad.cc/google⁠// TOPICS COVERED(00:00:00) Welcome! TrainerRoad AI Q&A with Nate Pearson(00:00:54) How is TrainerRoad actually using AI (and what it's not doing)(00:05:26) Why TrainerRoad uses custom AI instead of ChatGPT-style models(00:10:11) How TrainerRoad AI really uses FTP (and why FTP is “functional”)(00:13:08) The biggest misconceptions about FTP testing and accuracy(00:22:31) Why TrainerRoad AI doesn't rely on FTP or progression levels internally(00:28:52) Why your FTP might go down with AI Detection (and why that's OK)(00:36:55) Why more training doesn't always make you faster(00:42:19) Why your predicted FTP can change suddenly after a workout(00:50:47) How to use progression levels and workout levels with AI training(00:56:24) Do post-workout surveys still matter with TrainerRoad AI?(01:01:26) Can TrainerRoad tell if you barely survived a workout?(01:03:28) Why your workouts keep changing on the calendar(01:08:12) What AI Predicted Difficulty and failure percentage actually mean(01:16:30) How long it takes TrainerRoad AI to feel dialed in(01:18:43) What yellow and red days mean (and when to ignore them)(01:20:50) How to use workout alternates with TrainerRoad AI(01:21:10) What to do if you miss workouts or get sickCoach Jonathan sits down with CEO Nate Pearson to answer the biggest questions athletes have about TrainerRoad AI, pulling back the curtain on how it actually works and what it means for your training. They explain why TrainerRoad's AI isn't a chatbot or large language model, but a purpose-built system trained on tens of millions of workouts and rides to predict the right workout for the right day, with guardrails that avoid “AI slop.” The conversation dives deep into FTP—why the AI doesn't truly use FTP the way athletes think, why FTP can go down without fitness going down, and how precision and consistency matter more than chasing a number. They also cover progression levels, post-workout surveys, predicted difficulty, yellow and red days, missed workouts, illness, and why plans change dynamically as you train. Throughout, the focus stays on what matters most: progressive overload, recovery, and building fitness you can actually use, with practical advice to help athletes trust the system, train smarter, and keep getting faster over time.// RESOURCES MENTIONED- Sign up for TrainerRoad! ⁠https://trainerroad.cc/GetFaster⁠- Follow TrainerRoad on Instagram

In this week's episode, we answer common early-season FAQs, share our candid thoughts on Strava's new AI-generated workout plans, cover what it means to become “robust and ready” for the year ahead, and offer a few strategies for navigating the winter months. We specifically hit recovery-day activity, modifying hard group workouts in base season, swim focus in January and February, FTP tests vs. virtual races, how to account for downhill skiing, how to log strength training in TrainingPeaks, and more. We also dig into the mindset and preparation behind being robust and ready on race day, along with practical ways to manage lower energy and motivation through training, nutrition, and routine adjustments. Check it out!To view extended show notes for this episode, visit: theendurancedrive.com/podcast To share feedback or ask questions to be featured on a future episode, please use ⁠this form⁠ or email: Katie@TheEnduranceDrive.com.

Click here for edited transcript (pdf format)According to the Trump Administration, nonprofits and philanthropic foundations are “terror-supporting organizations.” Peaceful protestors are “terrorists.” Violent mobs are simply tourists having a picnic. And the masked gunmen they've deputized are hard-working joes just trying to do their jobs.As we recall how Dr. King and his colleagues used non-violent civil disobedience to end legal segregation, host Rusty Stahl discusses how nonprofit workers, activists, and protestors, can challenge the reality-distorting propaganda we face today.It's a new year, and it's a new season of your Fund the People Podcast! We're glad you're here. We've got tons of incredible guests, ideas, research, stories, and examples to inspire and help you invest in the nonprofit workforce in your sphere of influence.We publish new episodes every Wednesday morning on all podcast platforms – so keep your eyes peeled and your ears open!Links related to this episode:Dr. King, AmeriCorps, & Nonprofit Work - with Michael Smith, AmeriCorps" (Season 4 Bonus Episode, January 2023, 46 minutes)One Year of Trump. The Time to Act is Now. While We Still Can. M. Gessen, The New York Times, January 19, 2026. (Paywall).Other exciting FTP announcements and podcast info:New Publications:Article: New article by Rusty in The Nonprofit Quarterly: SOS - Nonprofits Need Funding for Staff Operating Support. Based on the new funding concept that we shared a few months back on LinkedIn. Take a look. We'd appreciate if you share it with your colleagues on linkedin or elsewhere, and tag Fund the People and Rusty Stahl. You can email him if you have feedback, questions, and ideas: rusty@fundthepeople.org.Blog Post: New post by Betsy Leondar-Wright on the Center for Effective Philanthropy blog! It's about the FTP report she wrote called Long-Haul Grantmaking. Read the blog post. And find the report here. You can watch a recorded webinar about the report.Webinar Series:This year we'll introduce a conversational webinar series about the power and potential of the nonprofit workforce - and how to address the existential crises confronting us.February: We'll kick things off on Thurs., Feb. 12 at 1-2 pm ET / 10-11am PT. This free session will feature data from Mounting Pressure, the latest research from the Center for Effective Philanthropy on U.S. nonprofits and foundations in the current political context. Our guest will be Elisha Smith Arrillaga, CEP's Vice President of Research.March: We'll continue in March with a discussion of the Staff Operating Support (S.O.S.) funding concept. Rusty will share the idea and invite your ideas, questions, concerns, hopes, and discussion. Data and additional speakers TBA.To ensure you get the registration information, make sure you're on our mailing list. Go to fundthepeople.org and click on Connect in the main menu and sign-up!Podcast Updates:Format of Episodes - This season we're making an effort to make episodes in the public feed more compact and tightly edited, so you get the information you need faster and more easily. We're aiming for episodes on the public feed to average about 30 minutes (down from around 55 minutes).Podcast Video - We are adding video to the show! A video version of our public episodes will be posted on all platforms that support video podcasts. This will be rolled-out gradually as we sort out the technical aspects of adding video.Patreon:Extended Episodes with full interviews AND bonus content are now published and available only on the "premium" version of the show on Patreon. These extended episodes will likely average closer to 55-60 minutes, and feature more discussion about our guest's lived experiences, more of their expertise on tangential topics, and more rants and responses from your host.Video Versions of these extended episodes are already available on Patreon! There are four episodes already up on the patreon site, with lots more to come!

La feria belga de VeloFollies, celebrada el fin de semana pasado, nos ha dejado un buen puñado de novedades y curiosidades. Comenzamos con los primeros neumáticos de 32'' desarrollados por Schwalbe... para gravel. Un producto ya acabado, que todavía tardará en llegar a las tiendas, pero que nos sirve de nuevo para reabrir el debate sobre ese diámetro de rueda. Pinarello y su atrevida Grevil MX de gravel (o XC con manillar curvo, según lo quieras ver...) también ha estado en el punto de mira estos días, sobre todo si tenemos en cuenta que destacadas competiciones de MTB en EEUU, como Leadville 100 MTB y Little Sugar MTB, y han prohibido la participación de bicicletas de XC con manillar curvo. Sin dejar VeloFollies, otro de los puntos de atención estuvo en el stand de Van Rysel y su espectacular FTP² montada con sistema de asistencia Mahle M40. Una 'concept bike' diseñada para llevar al límite los conceptos aerodinámicos y de rendimiento. Y cerramos con diversas novedades que también han dado que hablar estos días, como la Mondraker Crafty Gulf Edition, los nuevos pedales 'mixtos' de Shimano o el nuevo y avanzado casco urbano de Lazer. Este episodio cuenta con el patrocinio de la Marcha Madrid–Segovia MTB. Recuerda que el 23 de mayo tienes una cita con una de las pruebas de Mountain Bike más emblemáticas del calendario que une Madrid y Segovia a golpe de pedal. Las inscripciones ya están abiertas, con dos recorridos a elegir, de 60 y 117 kilómetros, para que participes según tu nivel y objetivos. Reserva la fecha, prepara las piernas… Madrid–Segovia MTB te espera. Tienes toda la información en el siguiente enlace: https://www.madridsegoviamtb.com/ Más referencias: Ruedas de 32” en gravel. Schwalbe da el primer paso: https://www.maillotmag.com/actualidad/ruedas-de-32-en-gravel-schwalbe-ya-tiene-el-primer-neumatico Pinarello Grevil MX: https://www.maillotmag.com/actualidad/revolucion-en-pinarello-llega-la-grevil-mx-de-gravel-o-mtb Manillares ‘dropbar' prohibidos en LeadVille: https://www.mtbpro.es/afondo/por-que-han-prohibido-los-manillares-curvos-en-la-leadville-100-mtb-identidad-mtb Van Rysel FTP2 con Mahle M40: https://www.maillotmag.com/actualidad/van-rysel-ftp2-con-mahle-m40-la-concept-bike-disenada-para-romper-todos-los-limites Mondraker Crafty Gulf Edition: https://www.mtbpro.es/actualidad/mondraker-crafty-unlimited-gulf-edition-una-leyenda-de-le-mans-en-formato-e-mtb Pedales Shimano PD-EH510: https://www.maillotmag.com/actualidad/shimano-presenta-el-pd-eh510-combinando-las-ventajas-del-sistema-spd-y-el-pedal-plano Lazer Nova KinetiCore: https://www.maillotmag.com/actualidad/nuevo-lazer-nova-kineticore-el-casco-urbano-mas-avanzado-del-mercado

This week we recap the historic comeback Wild Card victory over the hated Packers—what sparked the turnaround, the biggest moments, and why this win belongs in Bears playoff lore.Then it's on to the Divisional Round. We turn the page and preview the Bears' matchup against the Rams this Sunday, breaking down the keys to the game, potential adjustments, and what it'll take to keep this playoff run alive.Celebrate the win. Lock in for the next one. Bear Down.

Our coaches dig into non-FTP related aspects of training and physiology that that lead to better race results, and workouts that can be done for each. We specifically consider road racing, criteriums, mountain bike and cyclocross, plus gravel and ultra racing, and a couple things to train that can easily apply to everything.

Data as a Product: Was steckt dahinter?Warum ist AI überall, aber der Weg von der Datenbank zu "Wow, das Modell kann das" wirkt oft wie ein schwarzes Loch? Du loggst brav Events, die Daten landen in irgendwelchen Silos, und trotzdem bleibt die entscheidende Frage offen: Wer sorgt eigentlich dafür, dass aus Rohdaten ein zuverlässiges, verkaufbares Datenprodukt wird.In dieser Episode machen wir genau dort das Licht an. Gemeinsam mit Mario Müller, Director of Data Engineering bei Veeva Systems, schauen wir uns an, was Datenteams wirklich sind, wie "Data as a Product" in der Praxis funktioniert und warum Data Engineering mehr ist als nur ein paar CSVs über FTP zu schubsen. Wir sprechen über Teamstrukturen von der One-Man-Show bis zur cross-functional Squad, über Ownership auf den Daten, Data Governance und darüber, wie du Datenqualität wirklich misst, inklusive Monitoring, Alerts, SQL-Regeln und menschlicher Quality Control.Dazu gibt es eine ordentliche Portion Tech: Spark, AWS S3 als primärer Speicher, Delta Lake, Athena, Glue, Airflow, Push-Pull statt Event-Overkill und die Entscheidung für Batch Processing, obwohl alle Welt nach Streaming ruft.Und natürlich klären wir auch, was passiert, wenn KI an den Daten rumfummelt: Wo AI beim Bootstrapping hilft, warum Production und Scale tricky werden und wieso Verantwortlichkeit beim Commit nicht von einem LLM übernommen wird.Wenn du Datenteams aufbauen willst, Data Products liefern musst oder einfach verstehen willst, wie aus Daten verlässlicher Business-Impact wird, bist du hier genau richtig.Bonus: Batchjobs bekommen heute mal ein kleines Comeback.Unsere aktuellen Werbepartner findest du auf https://engineeringkiosk.dev/partnersDas schnelle Feedback zur Episode:

In this conversation, Landry Bobo discusses the importance of Zone Two training for cyclists, emphasizing its benefits for improving FTP, fat burning capabilities, endurance, recovery, repeated sprint ability, and overall efficiency. He explains how understanding the purpose behind Zone Two training can enhance motivation and commitment to a training plan. Bobo also highlights the significance of volume over intensity in training and encourages cyclists to focus on technique during long rides.Email me at Landry@evoq.bikeFree Power File Analysis From a Professional Coach: https://www.evoq.bike/power-file-analysis-lbStrava: https://www.strava.com/athletes/1317545IG: @‌landry_bobo

In this special and light-hearted episode of The Everyday Ironman Podcast, Mike is joined by a very special guest—his wife, Diana. Together, Mike and Diana share the story of how they first met in high school, why they didn't start dating until two years after graduation, and what their very first date was really like. Now married for 32 years, they reflect on building a life together while raising two sons who are now adults.Diana, an Instructional Coach for 5th and 6th grade, offers a perspective far removed from finish lines and FTP tests—and she's perfectly okay with that. While she has zero interest in triathlon, co-host Ashley puts her on the spot by testing her knowledge of the sport, leading to plenty of laughs and relatable moments for Age Group Athletes and their spouses.This episode is a reminder that behind every triathlete is a life, a family, and a partner who helps make it all possible.#EverydayIronman #AgeGroupAthlete #TriathlonLife #TriathlonPodcast #IronmanFamilyFit, Healthy & Happy Podcast Welcome to the Fit, Healthy and Happy Podcast hosted by Josh and Kyle from Colossus...Listen on: Apple Podcasts SpotifySupport the show

OVERVIEWAnaerobic capacity is the work you can do above your lactate threshold. Another term for it is Functional Reserve Capacity (FRC), and it acts like a battery that contains a finite amount of energy that runs out quickly and must be recharged before a subsequent use. FRC is your high-intensity, explosive power for winning sprints, creating breakaways, closing gaps, and riding competitors off your wheel. In the final episode in this series with WKO Data Leader and Coach Tim Cusick, Tim and CTS Coach Adam Pulford discuss what FRC is, how to train it, the consequences of focusing on FRC (you may have to sacrifice some FTP for it), and therefore when and how much FRC work to incorporate into your training plan.Topics Covered In This Episode:Definitions of anaerobic capacity and functional reserve capacity (FRC)Anaerobic Capacity adaptation from 1-2 weeks of trainingAnaerobic Capacity adaptation from 2-5 weeks of trainingWhy FRC training intensities must be SUPER HARD!Recommended interval workouts for FRC trainingWhen to incorporate FRC workouts into your trainingResourcesTim at Basecamp: https://www.joinbasecamp.com/tim-cusick Tim on IG https://www.instagram.com/tim.cusick_coach/Stress vs Strain: Difference Between Stress and Strain - GeeksforGeeks https://www.geeksforgeeks.org/physics/difference-between-stress-and-strain/Guest Bio:Tim Cusick is a world-class cycling coach, a leader in data analytics for endurance sports, an educator, and an innovative business leader. Tim works with Olympians, world champions, and more, including Amber Neben and Rebecca Rusch. As a data analytics leader, Tim is an acknowledged expert in the field for endurance athletes. He is the TrainingPeaks WKO product leader, codeveloper of WKO5, and Instructor: Advanced Training with Data. As an educator, Tim has presented at USA Cycling summits, TrainingPeaks Endurance Summits, TrainingPeaks University, and more. Tim is also the founder of BaseCamp, which is driven by Tim's philosophy of bringing together the science of data and the art of coaching. His values-based approach focusing on shared vision and team building allows for the construction of dynamic and purposeful organization development.HOSTAdam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platformGET FREE TRAINING CONTENTJoin our weekly newsletterCONNECT WITH CTSWebsite: trainright.comInstagram: @cts_trainrightTwitter: @trainrightFacebook: @CTSAthlete

What happens when you mix a live Sweet Spot group ride, real-time coaching, fueling advice, tech questions, and unfiltered athlete Q&A? You get a live, no-BS training session led by Coach Frank that covers how cyclists train. Pardon the audio as we recorded from our discord channel that was live during the ride. In this ride & podcast, we dove into a dozen or more topics, including: 1. How to ride Sweet Spot by feel (no rigid intervals required) 2. Why Sweet Spot is "not too hard, not too easy — just right" 3. Fueling correctly indoors (70–90g carbs/hr and why it matters) 4. ERG mode: when to use it and when it hurts your training 5. Using time-in-zone instead of chasing perfect watts 6. Heart rate vs power for Sweet Spot Time in Zone Accuracy 7. Training consistency, durability, and long-ride fatigue resistance 8. How to adapt training when life, travel, injuries, or holidays happen 9. Festive 500 strategy for road, gravel, crit, and masters athletes 10. Strength training + endurance: how to blend them without burnout 11. Why most plateaus are caused by doing the same thing too long 12. How CoachCat helps revise plans, answer questions, and guide decisions in real time

On April 13, 2018, when President Xi Jinping announced that China would support Hainan, a tropical island about the size of Taiwan province off China's southern coast, in exploring the creation of a free trade port with Chinese characteristics, the message traveled far beyond China's southern shores.2018年4月13日，习近平主席宣布，中国将支持位于中国南部沿海、面积与台湾省相当的热带岛屿海南，探索建设具有中国特色的自由贸易港。这一消息迅速传遍中国南方海岸之外。It reached Atyrau, a city on Kazakhstan's Caspian coast, where Ruslan Tulenov, then working at a local chemical company after spending more than a decade studying and living in China, followed the news closely.这一消息传到了哈萨克斯坦里海沿岸城市阿特劳。当时，在中国学习和生活十余年后、正在当地一家化工企业工作的鲁斯兰·图列诺夫，密切关注着这条新闻。The moment Xi's announcement was broadcast, Tulenov knew it was the right time for him to return to Hainan, where he had completed his undergraduate studies.习近平讲话播出的那一刻，图列诺夫便意识到，重返他完成本科学业的海南，时机已经成熟。"I was constantly observing this country — how it developed and where it was heading," Tulenov recalled. "I wanted to find my own career chance in that process."“我一直在观察这个国家——它是如何发展的，又将走向何方，”图列诺夫回忆说，“我希望在这一进程中找到属于自己的职业机会。”Speaking that day at the celebration of the 30th anniversary of the founding of Hainan province and the Hainan Special Economic Zone, Xi highlighted Hainan's special advantages, including its status as China's biggest SEZ, its unique geographic location and the best ecological environment in the country, as reasons to make it a test ground for reform and opening-up.在当天举行的海南建省办经济特区30周年庆祝大会上，习近平强调了海南的独特优势，包括其作为中国最大经济特区的地位、独特的区位条件以及全国最优的生态环境，并指出正是这些优势，使海南具备成为改革开放试验田的条件。The decision to build a pilot free trade zone and eventually a free trade port was, Xi stressed, a major move by the Communist Party of China Central Committee to signal China's resolution of further opening up and promoting economic globalization.习近平强调，建设自由贸易试验区并逐步探索建设自由贸易港，是中共中央着眼于进一步扩大对外开放、推动经济全球化作出的重大战略部署。On Thursday, the Hainan FTP will officially launch island-wide special customs operations — a move that Xi has described as a landmark step by China to unwaveringly expand high-standard opening-up and promote the development of an open world economy.周四，海南自由贸易港将正式启动全岛封关运作。习近平将这一举措称为中国坚定不移扩大高水平对外开放、推动开放型世界经济发展的标志性一步。China's plan for the island's future also opened the door for young talent like Tulenov. When the Hainan International Economic Development Bureau, established in 2019, launched a global talent recruitment campaign, he applied right away.中国对海南未来发展的系统规划，也为图列诺夫这样的青年人才打开了机遇之门。2019年成立的海南国际经济发展局启动全球人才招聘计划时，他第一时间提交了申请。The bureau is the first government agency of its kind at the provincial level dedicated to attracting global investment for the Hainan Free Trade Port.该机构是中国首个在省级层面专门负责为海南自由贸易港吸引全球投资的政府机构。After rounds of tests and interviews, the multilingual Kazakh became the bureau's first foreign employee, reflecting Hainan's growing international orientation.经过多轮考试和面试，这位精通多种语言的哈萨克斯坦人，成为该局首位外籍员工，体现出海南日益增强的国际化取向。As policies for the Hainan Free Trade Port continued to take shape, China released a master plan in June 2020 to build Hainan into a globally influential, high-level free trade port by the middle of the century.随着海南自由贸易港相关政策不断完善，中国于2020年6月发布总体方案，提出到本世纪中叶，将海南建设成为具有全球影响力的高水平自由贸易港。The document said that supporting Hainan's construction of a free trade port system with Chinese characteristics is a significant move designed, arranged and promoted by Xi.文件指出，支持海南建设具有中国特色的自由贸易港体系，是习近平亲自谋划、亲自部署、亲自推动的重大战略举措。Two years later, in 2022, Tulenov found himself standing in the audience at the Yangpu Economic Development Zone in Hainan, listening as Xi spoke about Hainan's development path.两年后的2022年，图列诺夫站在海南洋浦经济开发区的会场中，现场聆听习近平阐述海南的发展路径。The province, Xi said, had spent decades debating its industrial positioning. Now, the priorities were clear: tourism, modern services, high-tech industries, and tropical high-efficiency agriculture, he said.习近平指出，海南在产业定位问题上探索多年，如今方向已经明确，即重点发展旅游业、现代服务业、高新技术产业和热带特色高效农业。As China's only tropical province and a major maritime region, Hainan had natural advantages in developing these four industries. The four sectors already accounted for 67 percent of Hainan's GDP in 2024.作为中国唯一的热带省份和重要海洋区域，海南在发展这四大产业方面具备天然优势。到2024年，这四个产业已占海南地区生产总值的67%。During that trip, Xi also raised expectations: Hainan would become a paradigm of reform and opening-up in the new era, he said.在那次考察中，习近平还提出更高期望，指出海南要成为新时代改革开放的示范样板。At the China International Import Expo, the Boao Forum for Asia Annual Conference and the G20 Leaders' Summit, the Chinese president has, on many international occasions, highlighted China's efforts to develop the Hainan Free Trade Port and develop new systems for a higher-standard open economy. Xi said that all are welcome to share in the vast opportunities of the Chinese market.在中国国际进口博览会、博鳌亚洲论坛年会以及二十国集团领导人峰会等多个国际场合，习近平多次介绍海南自由贸易港建设进展和中国构建更高水平开放型经济新体制的努力，并表示欢迎各方共享中国市场的巨大机遇。In December last year and again this November, Xi returned to the province to hear detailed work reports from local officials — trips that highlighted the central leadership's close attention to the FTP's progress.去年12月以及今年11月，习近平两次赴海南听取地方工作汇报，凸显了中央对自由贸易港建设进展的高度关注。This focus is especially significant as the Hainan FTP will officially launch island-wide special customs operations on Thursday.在海南自由贸易港即将启动全岛封关运作之际，这种高度重视尤显重要。The shift will raise the share of zero-tariff goods in the Hainan FTP from 21 percent to 74 percent, while further opening sectors such as tourism, modern services and high-tech industries.封关运作后，海南自由贸易港零关税商品比例将从21%提升至74%，同时进一步扩大旅游业、现代服务业和高新技术产业等领域对外开放。"The launch of island-wide special customs operations will provide Hainan with the foundational conditions to advance opening-up across a broader scope and at a deeper level," Xi said during his trip to Hainan last month, stressing the need to free minds, advance reform and explore new ground, and promote reform and opening-up across various sectors more proactively.习近平在上月考察海南时指出，全岛封关运作将为海南在更大范围、更深层次推进对外开放提供基础条件，并强调要进一步解放思想、深化改革、勇于探索，在各领域更加主动推进改革开放。For Tulenov, each of Xi's visits carries a personal meaning. "Every time President Xi comes, we feel encouraged," he said.对图列诺夫而言，习近平每一次到访都具有特殊意义。“每次习近平主席来，我们都备受鼓舞。”他说。As the International Economic Development Bureau's global press officer, Tulenov has traveled extensively, promoting Hainan's advantages to companies and investors across the world.作为海南国际经济发展局的全球新闻官，图列诺夫走访多国，向全球企业和投资者推介海南的优势。"I always tell them that Shenzhen was where China first opened to the world. Now Hainan is the next chapter," he said. "Personally, I benchmarked the FTP against Hong Kong and Singapore. I firmly believe Hainan will become a port like those — it just takes time and steady steps."“我总是告诉他们，深圳是中国对外开放的起点，而海南正书写着新的篇章，”他说，“就我个人而言，我将海南自由贸易港对标香港和新加坡。我坚信，海南终将成为类似的国际港口，只是需要时间和稳步推进。”Thursday also marks the 47th anniversary of the third plenary session of the 11th CPC Central Committee — the milestone meeting that launched China's reform and opening-up. Observers said the latest move represents another significant step in the opening-up of the world's second-largest economy, even as unilateralism and protectionism intensify globally.周四同时也是中共十一届三中全会召开47周年纪念日。这次具有里程碑意义的会议开启了中国改革开放的历史进程。观察人士指出，在全球单边主义和保护主义加剧的背景下，海南的新举措标志着世界第二大经济体进一步扩大开放的重要一步。"The Hainan Free Trade Port occupies a uniquely prominent place in China's reform agenda," said Matteo Giovannini, an Asia-Global Fellow at the University of Hong Kong. It is one of the national strategies reaffirmed by President Xi, underscoring its role as a test ground for the next stage of high-level opening-up, he said.香港大学亚洲全球研究员马特奥·乔万尼尼表示，海南自由贸易港在中国改革议程中占据着独特而突出的地位，是习近平反复强调的国家战略之一，凸显了其作为新一轮高水平对外开放试验田的重要作用。Hainan's performance is likely to become a key reference for how China balances deeper openness with economic security amid global uncertainty, Giovannini said.乔万尼尼表示，在全球不确定性加剧的背景下，海南的发展实践有望成为中国在深化开放与维护经济安全之间寻求平衡的重要参考。"Lessons from Hainan may inform reforms in areas such as cross-border capital flows, data governance, services trade and green finance, offering models that could be scaled up elsewhere," he said. "In this sense, Hainan is not just a regional experiment, but a signal of how China sees reform evolving under more complex external conditions."他说：“海南的经验可能为跨境资本流动、数据治理、服务贸易和绿色金融等领域的改革提供借鉴，并形成可在其他地区推广的模式。从这个意义上看，海南不仅是区域性试验，更是中国在复杂外部环境下推进改革方向的重要信号。”Wang Ying, a researcher at the Academy of China Open Economy Studies at the University of International Business and Economics in Beijing, said that the strategic emphasis placed on the Hainan FTP reflects China's confidence in its development path and commitment to globalization.对外经济贸易大学中国开放经济研究院研究员王颖表示，中央对海南自由贸易港的战略重视，体现了中国对自身发展道路的信心以及持续推进经济全球化的坚定承诺。She said that the FTP, which serves as a platform for engagement with frameworks such as the Regional Comprehensive Economic Partnership, the Comprehensive and Progressive Agreement for Trans-Pacific Partnership, and the Digital Economy Partnership Agreement, also signals China's determination to align with top-tier international trade rules.她指出，海南自由贸易港作为对接《区域全面经济伙伴关系协定》《全面与进步跨太平洋伙伴关系协定》《数字经济伙伴关系协定》等框架的平台，也释放出中国主动对标高标准国际经贸规则的明确信号。By taking a pioneering approach, Hainan is positioned to contribute Chinese solutions to the evolution of international economic rules and help guide the development of global standards, Wang added.王颖补充说，通过先行先试，海南有望为国际经济规则演进提供“中国方案”，并在全球标准制定中发挥引导作用。Giovannini noted that Hainan is well positioned, both geographically and strategically, to become a connective node between China and Southeast Asia, with its focus on services trade, logistics, tourism, and digital and green industries closely matching ASEAN's growth priorities.乔万尼尼指出，从地理和战略层面看，海南具备成为连接中国与东南亚的重要枢纽的有利条件，其重点发展的服务贸易、物流、旅游以及数字和绿色产业，与东盟的发展重点高度契合。"If regulatory credibility and policy consistency are maintained, the FTP could evolve into a meaningful gateway for two-way flows of capital, talent and services, connecting China more deeply with ASEAN and other emerging markets," he said.他说：“如果能够保持监管可信度和政策连续性，海南自由贸易港有望发展成为资本、人才和服务双向流动的重要门户，使中国与东盟及其他新兴市场实现更深层次联通。”free trade port (FTP)自由贸易港island-wide special customs operations全岛封关运作zero-tariff goods零关税商品economic globalization经济全球化regulatory credibility监管可信度

OVERVIEWVO2 max or maximum aerobic capacity is your performance ceiling, but it is trainable and you can not only increase your VO2 max, but also the power you can produce at VO2 max, how long you can sustain that power, and the amount of work you can accomplish between lactate threshold and VO2 max. In Episode #285 of "The Time-Crunched Cyclist Podcast", coaches Adam Pulford and Basecamp's Tim Cusick discuss how VO2 max training works, the workout specifics necessary to increase VO2 max, and how to turn training into speed for real-world performance. Topics Covered In This Episode:How VO2 max responds to trainingThe relationship between lactate threshold, FTP, and VO2 maxWhat to expect after 1-2 weeks of VO2 max trainingWhat to expect after 2-4 weeks and 4-8 weeks of VO2 max trainingHow to know when you've done enough VO2 max trainingVO2 max workout structure: interval duration, total time-in-zone, frequencyResourcesTim at Basecamp: https://www.joinbasecamp.com/tim-cusick Tim on IG https://www.instagram.com/tim.cusick_coach/Stress vs Strain: Difference Between Stress and Strain - GeeksforGeeks https://www.geeksforgeeks.org/physics/difference-between-stress-and-strain/Guest Bio:Tim Cusick is a world-class cycling coach, a leader in data analytics for endurance sports, an educator, and an innovative business leader. Tim works with Olympians, world champions, and more, including Amber Neben and Rebecca Rusch. As a data analytics leader, Tim is an acknowledged expert in the field for endurance athletes. He is the TrainingPeaks WKO product leader, codeveloper of WKO5, and Instructor: Advanced Training with Data. As an educator, Tim has presented at USA Cycling summits, TrainingPeaks Endurance Summits, TrainingPeaks University, and more. Tim is also the founder of BaseCamp, which is driven by Tim's philosophy of bringing together the science of data and the art of coaching. His values-based approach focusing on shared vision and team building allows for the construction of dynamic and purposeful organization development.HOSTAdam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platformGET FREE TRAINING CONTENTJoin our weekly newsletterCONNECT WITH CTSWebsite: trainright.comInstagram: @cts_trainrightTwitter: @trainrightFacebook: @CTSAthlete

On Dec. 18, the island-wide special customs operation of Hainan Free Trade Port, or FTP, will be officially launched, giving outside investors the most open access to China's economy to date. Sweeping trade and tax liberalization policies will be in place to boost investment, trade, and industrial development on China's southernmost tropical island. What sets the Hainan FTP apart? What opportunities will Hainan bring to international investors, consumers, and business people in general?

OVERVIEWFollowing their episode on aerobic training, CTS Coach Adam Pulford and Tim Cusick (Head Coach at Basecamp and TrainingPeaks WKO Product Leader) dig into Functional Threshold Power (FTP) training in Episode #284 of "The Time-Crunched Cyclist Podcast". This is one of the clearest, accessible, and practical explanations of FTP training you'll ever hear. They talk about what's happening in your body, how long each phase of FTP training should take, what interval durations/frequencies/intensities to use, and what adaptations to expect if you're a relative beginner cyclist or a very experienced athlete.Topics Covered In This Episode:You are not your FTP!What's happening in the first 2-4 weeks of FTP Training?What you'll feel after 2-4 weeks of FTP TrainingWhat's happening 4-8 weeks into FTP Training?Diminishing returns after 10-12 weeks of FTP TrainingTraining intensity ranges for FTP workoutsRecommended durations for FTP intervalsFrequency of FTP Workouts per weekResourcesTim at Basecamp: https://www.joinbasecamp.com/tim-cusick Tim on IG https://www.instagram.com/tim.cusick_coach/Stress vs Strain: Difference Between Stress and Strain - GeeksforGeeks https://www.geeksforgeeks.org/physics/difference-between-stress-and-strain/Guest Bio:Tim Cusick is a world-class cycling coach, a leader in data analytics for endurance sports, an educator, and an innovative business leader. Tim works with Olympians, world champions, and more, including Amber Neben and Rebecca Rusch. As a data analytics leader, Tim is an acknowledged expert in the field for endurance athletes. He is the TrainingPeaks WKO product leader, codeveloper of WKO5, and Instructor: Advanced Training with Data. As an educator, Tim has presented at USA Cycling summits, TrainingPeaks Endurance Summits, TrainingPeaks University, and more. Tim is also the founder of BaseCamp, which is driven by Tim's philosophy of bringing together the science of data and the art of coaching. His values-based approach focusing on shared vision and team building allows for the construction of dynamic and purposeful organization development.HOSTAdam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platformGET FREE TRAINING CONTENTJoin our weekly newsletterCONNECT WITH CTSWebsite: trainright.comInstagram: @cts_trainrightTwitter: @trainrightFacebook: @CTSAthlete

This week, Coach Rob answers real athlete questions on how to train smart through the winter and build towards your 70.3 or IRONMAN goals - especially if you're a busy age-grouper.Including:• How many hours you really need to train for a 70.3 vs Olympic distance• Whether you should enter that December half marathon• Whether a 100-mile gravel ride close to an IRONMAN is a good training opportunity• Cross-country racing in winter - useful or harmful?• Adding extra training outside the plan - when it helps and when it harms• Turbo sessions: TT bike vs road bike - which builds race-ready speed• Indoors vs outdoors for long endurance rides• Hitting power in the aero position - even when it feels hard• Returning from illness without digging yourself into a hole• Swim drills that actually fix bad technique - and how to use them• Why your winter priority is FTP development, not huge weekend brick sessions• Why more recovery, NOT more volume, is the real performance unlock• How to avoid common training pitfalls that derail busy athletes* * * * * * *SPONSORS* * * * * * * *Thinking about your first Ironman or 70.3 in 2026? At ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Team Oxygenaddict,⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ we specialise in helping busy professionals fit high-quality training around demanding jobs and family life. We've just reopened for new athletes with only a handful of slots available. Book an application call today to find out if you'd be a good fit for Team Oxygenaddict for the coming season here: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://team.oxygenaddict.com/consultation-call/ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠* * * * * * * * * * * *⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠precisionfuelandhydration.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Precision Fuel & Hydration help athletes personalise their hydration and fuelling strategies for training and racing. Use the free ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Fuel & Hydration Planner⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ to get a personalised race nutrition plan for your next event. And then⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ book a free 20-minute video consultation⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ with a member of the PF&H Athlete Support Team to refine your strategy.Listeners get 15% off their first order of fuel and electrolytes with Precision Fuel & Hydration. Simply click ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠this link⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and the discount will be auto-applied at the checkout.* * * * * * * * * * * *⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Watch on youtube⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Listen on Spotify⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Listen on Apple Podcasts⁠

BLACK FRIDAY 2025 Special Offer: Save £200 on an annual membership to Team Oxygenaddict! ⁠⁠Book an application call⁠⁠ before the end of November 2025 to qualify (⁠⁠https://team.oxygenaddict.com/consultation-call/ ⁠⁠)* * * * * * * * * * * *This week Coach Rob answers real athlete questions about winter training. Including structured turbo sessions, ERG mode, adapting to aero position, FTP testing, managing run pacing, treadmill accuracy, and when (or if) to do winter run races or club sessions.You'll learn:How to structure bike training for maximum FTP gainsWhy easy winter runs are essential for Ironman performanceHow to build aero comfort & strength step-by-stepWhich bike upgrades actually deliver speed next seasonWhy your winter FTP might be lower (and why that's normal)How to fix wacky TSS numbers from easy runsThe right way to use treadmills without risking injuryIf you're preparing for an Ironman or 70.3 next summer — this episode will help you train smarter, stay consistent, and protect your legs while making big fitness gains on the bike.Plus: details of Team OxygenAddict's £200 Black Friday discount on annual coaching membership if you ⁠⁠book a call⁠⁠ before the end of November.* * * * * * *SPONSORS* * * * * * * *⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠precisionfuelandhydration.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Precision Fuel & Hydration help athletes personalise their hydration and fuelling strategies for training and racing. Use the free ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Fuel & Hydration Planner⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ to get a personalised race nutrition plan for your next event. And then⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ book a free 20-minute video consultation⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ with a member of the PF&H Athlete Support Team to refine your strategy.Listeners get 15% off their first order of fuel and electrolytes with Precision Fuel & Hydration. Simply click ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠this link⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and the discount will be auto-applied at the checkout.* * * * * * * * * * * *⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Watch on youtube⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Listen on Spotify⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Listen on Apple Podcasts⁠

professorjrod@gmail.comThe everyday internet feels effortless, but behind every click lives a maze of services quietly doing the heavy lifting. I pull back the curtain on the systems that make your workday possible—file shares that just appear on your desktop, printers that hum along until a 200‑page PDF wrecks the queue, and the alphabet soup of protocols that move data safely and fast.We start with the essentials: SMB and Samba for file and print, why SFTP on port 22 beats FTP for modern transfers, and how relational databases differ from NoSQL when your needs shift from consistent records to massive logs. From there we head to the browser, unpacking HTTPS, TLS, and certificates so you know what that lock icon actually guarantees. Email gets its due too: SMTP for sending, IMAP for syncing, and the trio of SPF, DKIM, and DMARC that keeps phishing at bay.Security and scale meet in the middle with proxy servers, spam gateways, and Unified Threat Management devices that filter, inspect, and sandbox threats before users ever see them. Then we look at load balancers that keep portals alive at peak times, plus the messy reality of legacy systems that refuse to retire. We don't ignore the industrial world—embedded devices, ICS, and SCADA that run utilities and factories—where one misstep can ripple beyond a single office.Troubleshooting ties it all together. I share real stories and checklists for wired faults, slow networks, Wi‑Fi ghosts caused by microwave ovens, and VoIP glitches fixed with QoS and VLANs. You'll leave with practical ways to spot the root cause fast, confidence with ports and protocols, and a clearer map of the services that keep everything running.If you learned something useful, follow the show, share this episode with a teammate, and leave a quick review to help others find us. Got a strange network mystery you solved? Send it my way and we'll feature the best ones next time.Inspiring Tech Leaders - The Technology PodcastInterviews with Tech Leaders and insights on the latest emerging technology trends.Listen on: Apple Podcasts SpotifySupport the showArt By Sarah/DesmondMusic by Joakim KarudLittle chacha ProductionsJuan Rodriguez can be reached atTikTok @ProfessorJrodProfessorJRod@gmail.com@Prof_JRodInstagram ProfessorJRod

Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I'm your host, Adam Saban, and on this week's episode we talk about differences in indoor vs outdoor training and improving climbing performance.   As always, if you like what you hear, share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form.    Alight let's get into it!   For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox     https://patreon.com/MatchboxPodcast?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink   https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com  https://www.youtube.com/@DrewDillmanChannel   Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/    The following was generated using Riverside.fm AI technologies     Summary The conversation explores the differences between indoor and outdoor cycling training, focusing on the challenges faced by cyclists when transitioning to indoor training, particularly regarding FTP maintenance and muscle fatigue. The discussion also delves into climbing performance, addressing how cyclists can improve their power output on sustained climbs and the importance of tailored interval training.   Chapters 00:00 Indoor vs Outdoor Training Dynamics 20:34 Climbing Performance and Power Output    

In this episode of The Consummate Athlete Podcast, Peter and Molly answer listener questions on: Declining FTP when indoors or in off-season? Should it happen? how long? Picking weight plates for your gym setup to #liftHeavyShit  (post on gym next steps) What Cadence should I use on a climb (and factors related) + RLC Climbing course

Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I'm your host, Adam Saban, and on this week's episode we have special guest, Coach Will Pfeiffer, helping us answer questions on offseason intervals, oxygen inhalation therapy, and playing to your strengths.   As always, if you like what you hear, share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form.    Alight let's get into it!   For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox     https://patreon.com/MatchboxPodcast?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink   https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com  https://www.youtube.com/@DrewDillmanChannel   Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/    The following was generated using Riverside.fm AI technologies Summary In this episode, the hosts discuss various aspects of cycling coaching, focusing on off-season training strategies, the role of oxygen therapy in recovery, and the importance of accurate FTP testing for training zones. They also explore the balance between genetics and training in determining an athlete's strengths and weaknesses.   Chapters 00:00 Introduction to Will Pfeiffer and Coaching Background 01:29 Off-Season Training Strategies for Older Athletes 16:44 Exploring the Benefits of Supplemental Oxygen for Recovery 23:48 Exploring Recovery Techniques 27:20 Understanding Oxygen and Performance 29:09 FTP Testing and Training Zones 34:37 The Shift from FTP to Critical Power 41:38 Genetics vs. Training in Cycling Performance    

// UPDATE ON LITTLE SUGAR GROUP RIDE //Saturday, Oct. 11 at 9:00am!Will leave from Finish Line for a 11.7mi route that covers the finish.Route: https://www.strava.com/routes/3411217966276238992