Podcasts about ftp

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    

URGREEN have recently launched the NASync DH2300 and the NASync DH4300 Plus for the UK and Irish market. We reviewed the NASync DH4300 Plus here, but today we are looking at the more budget-friendly NASync DH2300. The NASync DH2300 is a 2-Bay device which is really easy to set up and use and is aimed at the beginner market. Even so, it doesn't skimp on features, and the unit is very well spec'd for its price. What's in the Box Inside the box, the NASync DH2300 comes with a power supply, Ethernet cable, an instruction manual, a set of screws for fastening drives into the carriers for each bay, and a small screwdriver. Specs Initial Setup The setup of the NASync DH2300 is very straightforward, even for a beginner. The included manual will step you through each step if it's your first time, and for anyone else who has any experience with PCs, you will be up and running in no time. The two drive bays are accessed from a cover at the top of the device. Once removed it reveals two hard driver carriers which can be removed by squeezing two tabs together and pulling up. The carriers can accept both 2.5" and 3.5" hard drives or SSDs. UGREEN include the screws and a small screwdriver to help you secure your chosen drives in the carriers. We went with two 4TB, 3.5" drives from Seagate to test out how the unit will perform. It is best practice with NAS to use matching drives to avoid any performance or storage issues. We fitted both drives and then connected the power supply and Ethernet cable to a free port on a router in the office, and we were ready to power the device up for the first time. Time to Boot! We powered up the device and checked the manual to see how we could find the device on our network. To find your device, you open a browser on your PC and navigate to find.ugnas.com. From there, you are presented with a UGOS Pro operating system and UI, which will guide you through the setup. The UI guides you through creating an Admin account, linking an email address, and once that is done, it configures the system for a few minutes and then presents you with the UI of the operating system. In total, from pressing the button on the front of the device to turn it on, to the initial setup being complete, and the OS being available to use, took 8 minutes. The next thing you need to do is to create a Volume using the storage pool available and select the RAID option you require. As this is a 2-bay device, there are fewer RAID options than there are with the larger 4-bay NASync DH4300 Plus. We went with RAID 1, which is the recommended choice for a two-drive system. This allows for your data to be stored and backed up on each of the drives, so if one drive fails, your data will still be safe. The steps to set this up are easy and explained to you along the way. Once you have selected what you want, the system creates the storage pool. As we used large capacity spinning disks, this took about 20 hours to complete. The system is usable during this time, so you can get busy adding users, installing apps and setting up remote access. NASync DH2300 Features The NASync DH2300, while more budget-friendly, is still feature-packed and includes everything you need to a device like that. Multiple Users It is possible to add multiple users to the NAS and allocate certain access rights and storage quotas, all of which is easily managed from the Control Panel. Remote Access Remote access to the UI is available either through an intermediary server or through port forwarding if you choose to set it up this way. Ports The NASync DH2300 comes with three high-speed USB ports (2 x Type A & 1 x Type C) as well as a 1GbE port and an HDMI port that supports 4K/ 60Hz. File Services There is support for common file transfer services such as SMB, FTP and NFS, making it really easy to map/access the device's storage from your PC's file explorer. The range of services ensures support for just about any of the main PC operating systems. Security The sys...

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    

This week Coach Rob discusses how to effectively plan winter training for a successful Ironman and 70.3 season. Including:-> Clear goal setting to enable consistency...-> Incorporating specific aspects or training like swim technique, bike power, run strength, and indoor training... -> Developing aerobic fitness through FTP focused sessions...-> Improving swim efficiency... -> Incorporating strength and conditioning...-> Optimising nutrition... -> The significance of mental well-being and motivation during the winter months.* * * * * * * *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

// 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

This episode we look into the published literature on the surprisingly tight agreement between FTP and RPE and a couple different lab-derived measures of threshold like MLSS and critical power, along with the concept of anchoring. But first we get philosophical about how measurements often become definitions that can lose sight of our valid observations and experience. We wrap up by discussing FTP testing with RPE, plus answer your listener questions on RPE scales and anchors, RPE drift, common mistakes when using RPE, Borg's 6-20 vs 10 point scale, and much more.

Vi presenterar 6:e upplagan av Ergtober. Under oktober månad kommer du bjudas på tre stakmaskinspass varje vecka. I detta avsnitt pratar vi om upplägget samt beskriver första veckans pass: 5000 m / FTP-test En ganska lugn stakmaskinshalvtimme Dynamiska 12:orna Har du ingen SkiErg kan du beställa en hos Concept2 Sverige med 5 procent rabatt med koden "Ergtober5". I slutet av Ergtober kommer vi också att lotta ut en SkiErg från dem (värde 16 590 kr). Tävla här. Dessutom: Thiberg rättar sig kring förvirringen om nynorsk. Och Erik W skvallrar om fortsatt fin form med "SkiErg-projektet" som bas i träningen. Tack till: ☔️ Rullskidcenter - Succé för låneskidorna på Klarälvsloppet. AE Pro S Classic. Stora, tysta hjul med grym bra komfort!   ☔️ Wickström Coaching - Om du uppskattar Ergtober kommer du uppskatta Wickström Coaching. Använd gärna friskvårdsbidraget.   Veckans ämne börjar vid 40.40 min.   Till sist: Lagom Kondition - Kika på vårt instagramkonto. Wickström Coaching - För dig som söker träningsprogram, inspiration och läger.

There is ‘still a long way to go' in speeding up fitness to practise (FtP) cases for nursing and midwifery professionals, according to Nursing and Midwifery Council (NMC) chief executive Paul Rees.In the latest episode of the Nursing Standard podcast, Mr Rees tells RCNi senior journalist Shruti Sheth Trivedi that while the regulator is doing everything it can to make the FtP process as swift as possible for registrants, too many cases are still taking too long.In the wide-ranging interview, Mr Rees, who was made permanent chief executive of the organisation in July, also highlights his priorities for the NMC; discusses the changes the regulator has made since publication of the Afzal review, which discovered a toxic culture at the organisation; acknowledges the toll that interim orders can take on nurses' careers; and talks about the NMC's intention to review and update its code of conduct and revalidation process, with input from nursing and midwifery staff.He also acknowledges that the organisation went through a ‘dark period', and says he hopes the changes being made will build ‘the new NMC that nursing and midwifery professionals want'.Follow the Nursing Standard podcast on Apple Podcasts, Spotify, Acast or wherever you get your podcasts.For more episodes of the Nursing Standard podcast, visit rcni.com/podcast Hosted on Acast. See acast.com/privacy for more information.

Jim LaRoe, CEO of Symphion, highlights an often overlooked cybersecurity threat posed by network-connected printers in a hospital setting.  Modern printers are complex devices with numerous features that create vulnerabilities and potential access points to patient and hospital data for cybercriminals, yet they are generally managed outside of the IT security environment. The first step in ensuring printer security is to determine the number of printing devices on the network, their locations, and their configurations. Additionally, it is essential to ask the IT team to demonstrate security hygiene for the entire printer fleet. Jim explains, "We personally were exposed to the print industry in about 2015. And we noticed that the printers are really essential for patient care. They process, store, and transmit the most sensitive data, but they have grown up outside of the information security and supply chain. The security has been left vulnerable. In today's cybercrime growth industry climate, where opportunistic criminals are looking for opportunities to steal data, ransom, or attack patient care, you've got a real recipe for disaster. So really, we're facing a whole lot of issues that relate to the vulnerability of the printer." "They're absolutely very complex business machines, and the manufacturers for the last 40 years or so, from what you're talking about, the analog days, have really enriched them with incredible features beyond the camera, the document sorter, and things like that. They built in incredible web server features, email servers, fax servers, FTP servers, like a Dropbox that we all use for heavy payload communication protocols. They built all those features into the devices, and they built in ways to secure those features, but they haven't been used, and they're not being used on networks."  #Symphion #Hospitals #PrinterSecurity #Cybercrimes #NetworkSecurity symphion.com Download the transcript here

Jim LaRoe, CEO of Symphion, highlights an often overlooked cybersecurity threat posed by network-connected printers in a hospital setting.  Modern printers are complex devices with numerous features that create vulnerabilities and potential access points to patient and hospital data for cybercriminals, yet they are generally managed outside of the IT security environment. The first step in ensuring printer security is to determine the number of printing devices on the network, their locations, and their configurations. Additionally, it is essential to ask the IT team to demonstrate security hygiene for the entire printer fleet. Jim explains, "We personally were exposed to the print industry in about 2015. And we noticed that the printers are really essential for patient care. They process, store, and transmit the most sensitive data, but they have grown up outside of the information security and supply chain. The security has been left vulnerable. In today's cybercrime growth industry climate, where opportunistic criminals are looking for opportunities to steal data, ransom, or attack patient care, you've got a real recipe for disaster. So really, we're facing a whole lot of issues that relate to the vulnerability of the printer." "They're absolutely very complex business machines, and the manufacturers for the last 40 years or so, from what you're talking about, the analog days, have really enriched them with incredible features beyond the camera, the document sorter, and things like that. They built in incredible web server features, email servers, fax servers, FTP servers, like a Dropbox that we all use for heavy payload communication protocols. They built all those features into the devices, and they built in ways to secure those features, but they haven't been used, and they're not being used on networks."  #Symphion #Hospitals #PrinterSecurity #Cybercrimes #NetworkSecurity symphion.com Listen to the podcast here

Weight lifting for cycling can help you gain 15 to 50 watts by next spring — but only if you do it the right way.

We take a deep look at ten commonly used ways to test or estimate FTP, and dissect how and why each method does (or is supposed to) work, how often we might expect accurate result and who it'd be accurate for, and the Empirical Cycling standards for test accuracy. We also dig into some data on ramp test accuracy and bias, plus how anaerobic capacity, RPE, and daily fluctuations in performance can play a role in test results. Plus time in zone, %FTP, normalized power, lactate tests, the "Kolie Moore" test, and your listener questions on DFA-alpha1, eFTP, and more.

Recorded on a Monday at the "World Famous" Palm Street Studio.  We work on being able to check in on Facebook to the studio.  We talk about our next food challenges and try to schedule something.  It's almost time for Monday Night Football at Stacie's ballroom.  A-Dog calls in and does some great Urban DIC.  Cuts of meats and their prices, I think we are all hungry.  Game broadcast on the 360 Radio Network are going well and we are getting lots of great feedback, tune in!  More Cyndi Lauper fall out.  A big party is in store for episode 750, the podcast's 5th birthday, and The Grumpy Griller's birthday.  Fuck the Packers.  We are going to need more wax...so make good choices!

OVERVIEWCody Stephenson, the Education Program Manager at TrainingPeaks, is back on the podcast to talk about the current state of artificial intelligence in cycling coaching and how TrainingPeaks' developers are using models to improve the accuracy and usability of athletes' training data.TOPICS COVEREDA.I.'s current and future role in cycling coachingHow auto-updates of FTP work and when to pay attention to themAbout TrainingPeaks' Fueling Insights ToolTrainingPeaks Virtual: Ultimate Indoor Cycling App What's coming next from TrainingPeaksASK A QUESTION FOR A FUTURE PODCASTGuest Bio – Cody StephensonCody grew up racing mountain bikes in Durango, Colorado where he developed a passion for endurance sports, science, math and technology. He switched to the road and track while racing for Fort Lewis College, where he also managed to get a couple of science degrees. Now he gets to write and talk about his favorite topics every day as Education Program Manager at TrainingPeaks. When he's not helping coaches learn to leverage technology to reach their goals he's trying to become as good of a mountain bike racer as he was when he was 13 years old.Resources:- Cody Stephenson LinkedIn- Articles: https://www.trainingpeaks.com/coach-blog/how-to-coach-athletes-who-arent-racing/- CP W' vs FTP alone- Analyzing FTP by Joe Friel- Power Training with WKO:- Why Train Submaximally? WKO Case Study - Targeting Specific PDC Improvements - Learning More about LLM's and AIHOSTAdam 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

Are you masters cyclist wondering why your FTP is plateauing or dropping — and what to do about it?

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 what to do if you think you're a non-responder to exercise, ways to improve leg strength when returning to cycling training, and how to hit your training numbers with an ever-moving FTP.   As always, if you like what you hear make sure to 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 with the topic of discussion in the email title or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. You can also sign up for the Matchbox Patreon and get priority placement for your submitted questions.   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 the concept of non-responders to exercise, exploring the rarity of such individuals and the mental challenges they may face. They also address the transition from swimming back to cycling, emphasizing the importance of patience and gradual adaptation. Finally, they delve into the variability of functional threshold power (FTP) and its implications for training, highlighting the significance of both absolute power output and relative intensity in driving physiological adaptations.   Chapters 00:00 Understanding Non-Responders to Exercise 10:45 Transitioning from Swimming to Cycling 16:09 Day-to-Day Variability in FTP and Training Adaptations    

In this week's episode, Coach Rob dives into some of the most common questions from athletes preparing for Ironman and 70.3:How to fuel long rides without GI issuesShould you separate fluids and calories on the bike?How many bottles should you really carry on race day?Pool vs. open water for your race simulation swimWhat to do if your FTP test result comes back lowerAre indoor and outdoor FTP tests comparable?Should you trust your HRV the morning of a race?Training when you're feeling wiped outWhen to rest, and when to push throughHow to deal with niggles—and when to see a physioIf you've got Ironman or 70.3 goals for 2026, this episode is packed with practical, experience-based advice to guide your training decisions.* * * * * * * *SPONSORS* * * * * * * *Thinking about your first Ironman or 70.3 in 2026? September is the perfect time to start. 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 September slots available. Join before the end of September to lock in 2025 pricing before our October increase. 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

OVERVIEWCody Stephenson is the Education Program Manager at TrainingPeaks, meaning he teaches coaches how to properly utilize training data to improve performance. He's the perfect sports scientist to discuss the similarities and differences between Functional Threshold Power (FTP) and Critical Power (CP), Functional Reserve Capacity (FRC) and W Prime, and how all these training metrics and methodologies relate to each other. Best of all, he and Coach Adam Pulford are pragmatists, so they explain the strengths and weaknesses of each, without bias or hidden agendas.TOPICS COVEREDIs FTP dead?What is Functional Reserve Capacity (FRC)?Explaining P MaxAre Critical Power and W Prime better than FTP and FRC?How to choose between FTP/FRC vs. CP/W PrimeWhy is "clean data" so important?ASK A QUESTION FOR A FUTURE PODCASTGuest Bio – Cody StephensonCody grew up racing mountain bikes in Durango, Colorado where he developed a passion for endurance sports, science, math and technology. He switched to the road and track while racing for Fort Lewis College, where he also managed to get a couple of science degrees. Now he gets to write and talk about his favorite topics every day as Education Program Manager at TrainingPeaks. When he's not helping coaches learn to leverage technology to reach their goals he's trying to become as good of a mountain bike racer as he was when he was 13 years old.Resources:- Cody Stephenson LinkedIn - Articles: https://www.trainingpeaks.com/coach-blog/how-to-coach-athletes-who-arent-racing/- CP W' vs FTP alone- Analyzing FTP by Joe Friel- Power Training with WKO: - Why Train Submaximally? WKO Case Study - Targeting Specific PDC Improvements  - Learning More about LLM's and AIHOSTAdam 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's episode of Consensus is the most jam packed yet!We cover:- Are we in the first 5 year cycle, are cycles over, or are we about to enter a bear market?- BTC & ETH ATH's and the rest of the market- Is retail going where we all hope they go?- Big players building their own chains instead of your fav L1s- Forgotten Playland Season ending & what you need to know- RemixGG's OpenSea jam sees insane metrics- Wildcard's Road to Dreamhack updates- Project O teases mobile version- Off the Grid's new Content Pack- Moonray launches iOS version of their game- Spellborne's expansion to Abstract and Ronin-inspired monsters- RavenQuest's expansion and economy changes- Game7's latest announcement & a reflection on ecosystems- duper announced DuperBowl- Castle of Blackwater goes FTP & targets mainstream- MaplestoryU's latest monthly update & huge revenue numbers- ReplyCorp airdrop and what you need to do- Shrapnel raises more money, good or bad for the space?- Immutable Play opens to Web2 games, bullish or nah?- DroegeDaniel's list of radio silent gamesThis and more, all in one episode! Listen and tell us what you think!As always, nothing we say is financial advice.

Intervals for Masters cyclists don't have to be complicated but they do have to be different.

SUBSCRIBE NOW!!!! on iTunes, Google Podcasts, Spotify, Stitcher & Audible. This week on the Press X to Start Gamer's Digest: DJ & Sean talk about Pragmata's sick combat, PS5's US price increase, Microsoft still being coy about the ROG Ally cost and much more!  Gaming News - Time code: 1:46 Pragmata's combat mechanics might be placing it as a contender for the action game crown next year; The next Nintendo Direct might be coming mid September; The newest Skate game officially gets a cover and early access release date; Forza Horizon 6 might be headed to the Land of the Rising Sun; The Division 2's newest update to be a FTP survival extraction mode and it's dropping next year; The PS5 price increases officially hit the US; Microsoft still won't tell us how much the ROG Ally will be for...reasons. What Have We Been Playing - Time code: 41:20 Sean & DJ take a trip back to the past when not every action game was a Souls-like with the demo for Shinobi: Art of Vengeance DJ glides on some sick waves in Sword of the Sea If you're enjoying the show, please take a moment to rate/review it on whatever service you're using. Every little bit helps!  Want to ask a question, ask us at PressX2start.com/Questions Join/Follow Us: Youtube: Press X To Start TV Twitch: pressxtostarttv Facebook: https://www.facebook.com/pressx2start Twitter: @PressX2S  Instagram: @PressX2Start TikTok: @pressx2start You can find more info about the Press X and who we are at www.PressX2start.com. If you have any questions or just want to tell us how great (or just slightly okay) we're doing or how we can be better, be a friend and reach out and email us at pressxtostartpodcast@gmail.com End music by @maztrshots on SoundCloud Be good to each other, Peace!

Our coaches sit down to discuss the downsides of using FTP as an anchor for many types of intervals, how your individual physiology can make those targets suboptimal for the best stimulus, and the many alternative approaches that we use instead. We dig into VO2max, anaerobic and sprint efforts, plus first threshold and endurance riding. Then we answer your questions on minimum effective dose, breaking out of a rut, assessing realistic targets, and more.

On this week's Velo Podcast, we're asking the hard questions: Why would anyone pay $50 to effectively suffer through a 20 km FTP test? And who rides 610 km in three days on a race road bike… on purpose? Alvin Holbrook did the former, signing up for a local time trial with less than 48 hours to prepare. Instead of tapering, he went full aero-nerd — swapping wheels, testing tires, fiddling with bars, and even breaking out the Chung Method to measure aero drag to find the fastest setup. Did it actually make him faster, or was it just a way to distract himself from the inevitable pain of the start ramp? Meanwhile, Josh Ross redefined commitment to aero. Not only did he ride the Swift Summit 200 (that's 328 km in a single day) but he also rode 150 km to the start and 150 km home. Over three days, that's over 610km on a Colnago Y1RS, topped off with a time trial helmet worn for nearly 24 hours. Why? We're not sure either, but he's here to explain. We also talk about the Fara Gr4 gravel bike, a race bike with a weird handlebar/stem setup and 57 mm tire clearance that has really piqued Alvin's interest. Free speed on the bike, CdA calculations, endless miles, and maybe a touch of madness: this week's episode has it all. Further reading Review: The Colnago Y1Rs Rides Better Than It Has Any Right to I Had 48 Hours to Prep for My First Time Trial. Here's What Happened. This Week in Bike Tech: No. 6 Lets You Quickly Swap Between Rigid and Suspension Forks, Ornot Goes Billboard, Fara Launches Big Clearance GR4 0:00 Intro 4:00 Fara Gr4 talk 9:49 Testing to find the fastest gear for a time trial 34:05 Josh does the Swift Summit 200 1:09:09 What's coming next

Shawn Tierney meets up with Tom Weingartner of PI (Profibus Profinet International) to learn about PROFINET and System Redundancy in this episode of The Automation Podcast. For any links related to this episode, check out the “Show Notes” located below the video. Watch The Automation Podcast from The Automation Blog: Listen to The Automation Podcast from The Automation Blog: The Automation Podcast, Episode 244 Show Notes: Special thanks to Tom Weingartner for coming on the show, and to Siemens for sponsoring this episode so we could release it ad free on all platforms! To learn more PROFINET, see the below links: PROFINET One-Day Training Slide Deck PROFINET One-Day Training Class Dates IO-Link Workshop Dates PROFINET University Certified Network Engineer Course Read the transcript on The Automation Blog: (automatically generated) Shawn Tierney (Host): Welcome back to the automation podcast. My name is Shawn Tierney from Insights and Automation, and I wanna thank you for tuning back in this week. Now on this show, I actually had the opportunity to sit down with Thomas Weingoner from PI to learn all about PROFINET. I actually reached out to him because I had some product vendors who wanted me to cover their s two features in their products, and I thought it would be first it’d be better to actually sit down and get a refresh on what s two is. It’s been five years since we’ve had a PROFINET expert on, so I figured now would be a good time before we start getting into how those features are used in different products. So with that said, I also wanna mention that Siemens has sponsored the episode, so it will be completely ad free. I love it when vendor sponsor the shows. Not only do we get the breakeven on the show itself, we also get to release it ad free and make the video free as well. So thank you, Siemens. If you see anybody from Siemens, thank them for sponsoring the Automation Podcast. As a matter of fact, thank any vendor who’s ever sponsored any of our shows. We really appreciate them. One final PSA that I wanna throw out there is that, speaking like I talked about this yesterday on my show, Automation Tech Talk, As we’ve seen with the Ethernet POCs we’re talking about, a lot of micro POCs that were $250 ten years ago are now $400. Right? That’s a lot of inflation, right, for various reasons. Right? And so one of the things I did this summer is I took a look at my P and L, my pros profit and loss statements, and I just can’t hold my prices where they are and be profitable. Right? So if I’m not breaking even, the company goes out of business, and we’ll have no more episodes of the show. So how does this affect you? If you are a student over at the automation school, you have until mid September to do any upgrades or purchase any, courses at the 2020 prices. Alright? So I I don’t wanna raise the prices. I’ve tried as long as I can, but at some point, you have to give in to what the prices are that your vendors are charging you, and you have to raise the prices. So, all my courses are buy one, sell them forever, so this does not affect anybody who’s enrolled in a course. Actually, all of you folks rolled in my PLC courses, I see it updates every week now. So and those who get the ultimate bundles, you’re seeing new lessons added to the new courses because you get that preorder access plus some additional stuff. So in any case but, again, I wanna reiterate, if you’re a vendor who has an old balance or if you are a student who wants to buy a new course, please, make your plans in the next couple of weeks because in mid September, I do have to raise the prices. So I just wanna throw that PSA out there. I know a lot of people don’t get to the end of the show. That’s what I wanted to do at the beginning. So with that said, let’s jump right into this week’s podcast and learn all about Profinet. I wanna welcome to the show, Tom from Profibus, Profinet North America. Tom, I really wanna just thank you for coming on the show. I reached out to you to ask about ask you to come on to to talk to us about this topic. But before we jump in, could you, first tell the audience a little bit about yourself? Tom Weingartner (PI): Yeah. Sure. Absolutely, Shawn. I’m gonna jump to the next slide then and and let everyone know. As Shawn said, my name is Tom, Tom Weingartner, and I am the technical marketing director at PI North America. I have a fairly broad set of experiences ranging from ASIC hardware and software design, and and then I’ve moved into things like, avionic systems design. But it seemed like no no matter what I was working on, it it always centered around communication and control. That’s actually how I got into industrial Ethernet, and I branched out into, you know, from protocols like MIL standard fifteen fifty three and and airing four twenty nine to other serial based protocols like PROFIBUS and MODBUS. And, of course, that naturally led to PROFINET and the other Ethernet based protocols. I I also spent quite a few years developing time sensitive networking solutions. But now I focus specifically on PROFINET and its related technologies. And so with that, I will jump into the the presentation here. And and, now that you know a little bit about me, let let me tell you a little bit about our organization. We are PROFIBUS and PROFINET International or PI for short. We are the global organization that created PROFIBUS and PROFINET, and we continue to maintain and promote these open communication standards. The organization started back in 1989 with PROFIBUS, followed by PROFINET in the early two thousands. Next came IO Link, a communication technology for the last meter, and that was followed by OmLux, a communication technology for wireless location tracking. And now, most recently, MTP or module type package. And this is a communication technology for easier, more flexible integration of process automation equipment. Now we have grown worldwide to 24 regional PI associations, 57 competent centers, eight test labs, and 31 training centers. It’s important to remember that we are a global organization because if you’re a global manufacturer, chances are there’s PROFINET support in the country in which you’re located, and you can get that support in the country’s native language. In the, lower right part of the slide here, we are showing our technologies under the PI umbrella. And I really wanted to point out that these, these technologies all the technologies within PI umbrella are supported by a set of working groups. And these working groups are made up of participants from member companies, and they are the ones that actually create and update the various standards and specifications. Also, any of these working groups are open to any member company. So, PI North America is one of the 24 regional PI associations, and we were founded in 1994. We are a nonprofit member supported organization where we think globally and act locally. So here in North America, we are supported by our local competence centers, training centers, and test labs. And and competence centers, provide technical support for things like protocol, interoperability, and installation type questions. Training centers provide educational services for things like training courses and hands on lab work. And test labs are, well, just that. They are labs that provide testing services and device certification. So any member company can be any combination of these three. You can see here if you’re looking at the slide, that the Profi interface center is all three, where we have JCOM Automation is both a competent center and a training center. And here in North in North America, we are pleased to have HMS as a training center and Phoenix Contact also as a competent center. Now one thing I would like to point out to everyone is that what you should be aware of is that every PROFINET, device must be certified. So if you make a PROFINET device, you need to go to a test lab to get it certified. And here in North America, you certify devices at the PROFINETERFACE center. So I think it’s important to begin our discussion today by talking about the impact digital transformation has had on factory networks. There has been an explosion of devices in manufacturing facilities, and it’s not uncommon for car manufacturers to have over 50,000 Ethernet nodes in just one of their factories. Large production cells can have over a thousand Ethernet nodes in them. But the point is is that all of these nodes increase the amount of traffic automation devices must handle. It’s not unrealistic for a device to have to deal with over 2,000 messages while it’s operating, while it’s trying to do its job. And emerging technologies like automated guided vehicles add a level of dynamics to the network architecture because they’re constantly entering and leaving various production cells located in different areas of the factory. And, of course, as these factories become more and more flexible, networks must support adding and removing devices while the factory is operating. And so in response to this digital transformation, we have gone from rigid hierarchical systems using field buses to industrial Ethernet based networks where any device can be connected to any other device. This means devices at the field level can be connected to devices at the process control level, the production level, even even the operations level and above. But this doesn’t mean that the requirements for determinism, redundancy, safety, and security are any less on a converged network. It means you need to have a network technology that supports these requirements, and this is where PROFINET comes in. So to understand PROFINET, I I think it’s instructive here to start with the OSI model since the OSI model defines networking. And, of course, PROFINET is a networking technology. The OSI model is divided into seven layers as I’m sure we are all familiar with by now, starting with the physical layer. And this is where we get access to the wire, internal electrical signals into bits. Layer two is the data link layer, and this is where we turn bits into bytes that make up an Ethernet frame. Layer three is the network layer, and this is where we turn Ethernet frames into IP packets. So I like to think about Ethernet frames being switched around a local area network, and IP packets being routed around a wide area network like the Internet. And so the next layer up is the transport layer, and this is where we turn IP packets into TCP or UDP datagrams. These datagrams are used based on the type of connection needed to route IP packets. TCP datagrams are connection based, and UDP datagrams are connectionless. But, really, regardless of the type of connection, we typically go straight up to layer seven, the application layer. And this is where PROFINET lives, along with all the other Ethernet based protocols you may be familiar with, like HTTP, FTP, SNMP, and and so on. So then what exactly is PROFINET, and and what challenges is it trying to overcome? The most obvious challenge is environmental. We need to operate in a wide range of harsh environments, and, obviously, we need to be deterministic, meaning we need to guarantee data delivery. But we have to do this in the presence of IT traffic or non real time applications like web servers. We also can’t operate in a vacuum. We need to operate in a local area network and support getting data to wide area networks and up into the cloud. And so to overcome these challenges, PROFINET uses communication channels for speed and determinism. It uses standard unmodified Ethernet, so multiple protocols can coexist on the same wire. We didn’t have this with field buses. Right? It was one protocol, one wire. But most importantly, PROFINET is an OT protocol running at the application layer so that it can maintain real time data exchange, provide alarms and diagnostics to keep automation equipment running, and support topologies for reliable communication. So we can think of PROFINET as separating traffic into a real time channel and a non real time channel. That mess messages with a particular ether type that’s actually eighty eight ninety two, and the number doesn’t matter. But the point here is that the the the real time channel, is is where all PROFINET messages with that ether type go into. And any other ether type, they go into the non real time channel. So we use the non real time channel for acyclic data exchange, and we use the real time channel for cyclic data exchange. So cyclic data exchange with synchronization, we we classify this as time critical. And without synchronization, it is classified as real time. But, really, the point here is that this is how we can use the same standard unmodified Ethernet for PROFINET as we can for any other IT protocol. All messages living together, coexisting on the same wire. So we take this a step further here and and look at the real time channel and and the non real time channel, and and these are combined together into a concept that we call an application relation. So think of an application relation as a network connection for doing both acyclic and cyclic data exchange, and we do this between controllers and devices. This network connection consists of three different types of information to be exchanged, and we call these types of information communication relations. So on the lower left part of the slide, you can see here that we have something called a a record data communication relation, and it’s essentially the non real time channel for acyclic data exchange to pass information like configuration, security, and diagnostics. The IO data communication relation is part of the real time channel for doing this cyclic data exchange that we need to do to periodically update controller and device IO data. And finally, we have the alarm communication relation. So this is also part of the real time channel, because, what we need to do here is it it’s used for alerting the controller to device false as soon as they occur or when they get resolved. Now on the right part of the slide, is we can see some use cases for, application relations, and and these use cases are are either a single application relations for controller to device communication, and we have an optional application relation here for doing dynamic reconfiguration. We also use an application relation for something we call shared device, and, of course, why we are here today and talking about applications relations is actually because of system redundancy. And so we’ll get, into these use cases in more detail here in a moment. But first, I wanted to point out that when we talk about messages being non real time, real time, or time critical, what we’re really doing is specifying a level of network performance. Non real time performance has cycle times above one hundred milliseconds, but we also use this term to indicate that a message may have no cycle time at all. In other words, acyclic data exchange. Real time performance has cycle times in the one to ten millisecond range, but really that range can extend up to one hundred milliseconds. So time critical performance has cycle times less than a millisecond, and it’s not uncommon to have cycle times around two hundred and fifty microseconds or less. Most applications are either real time or non real time, while high performance applications are considered time critical. These applications use time synchronization to guarantee data arrives exactly when needed, but we also must ensure that the network is open to any Ethernet traffic. So in order to achieve time critical performance here, and we do this for the most demanding applications like high speed motion control. And so what we did is we added four features to basic PROFINET here, and and we call this PROFINET ISOCRANESS real time or PROFINET IRT. These added features are synchronization, node arrival time, scheduling, and time critical domains. Now IRT has been around since 02/2004, but in the future, PROFINET will move to a new set of I triple e Ethernet standards called time sensitive networking or TSN. PROFINET over TSN will actually have the same functionality and performance as PROFINET IRT, but we’ll be able to scale to faster and faster, networks and and as bandwidth is is increasing. So this chart shows the differences between PROFINET, RT, IRT, and TSN. And the main difference is, obviously, synchronization. And these other features that, guarantee data arrives exactly when needed. Notice in in the under the, PROFINET IRT column here that that, the bandwidth for PROFINET IRT is a 100 mil a 100 megabits per second. And the bandwidth for PROFINET RT and TSN are scalable. Also, for those device manufacturers out there looking to add PROFINET IRT to their products, there are lots of ASICs and other solutions available in the market with IRT capability. Alright. So let’s take a minute here to summarize all of this. We have a a single infrastructure for doing real time data exchange along with non real time information exchange. PROFINET uses the same infrastructure as any Ethernet network. Machines that speak PROFINET do so, using network connections called application relations, and these messages coexist with all other messages so information can pass from devices to machines, to factories, to the cloud, and back. And so if you take away nothing else from this podcast today, it is the word coexistence. PROFINET coexists with all other protocols on the wire. So let’s start talking a little bit here about the main topic, system redundancy and and and why we got into talking about PROFINET at all. Right? I mean, what why do we need system redundancy and things like like, application relations and dynamic reconfiguration? Well, it’s because one of the things we’re pretty proud of with PROFINET is not only the depth of its capabilities, but also the breadth of its capabilities. And with the lines blurring between what’s factory automation, what’s process automation, and what’s motion control, we are seeing all three types of automation appearing in a single installation. So we wanna make sure PROFINET meets requirements across the entire range of industrial automation. So let’s start out here by looking at the differences between process automation versus factory automation, and then we’ll get into the details. First off, process signals typically change slower on the order of hundreds of milliseconds versus tens of milliseconds in factory automation. And process signals often need to travel longer distances and potentially into hazardous or explosive areas. Now with process plants operating twenty four seven, three sixty five, system must systems must provide high availability and support changes while the plant is in production. This is where system redundancy and dynamic reconfiguration come in. We’ll discuss these again here in in just a minute. I just wanted to finish off this slide with saying that an estop is usually not possible because while you can turn off the automation, that’s not necessarily gonna stop the chemical reaction or whatever from proceeding. Sensors and actuators and process automation are also more complex. Typically, we call them field instruments. And process plants have many, many, many more IO, tens of thousands of IO, usually controlled by a DCS. And so when we talk about system redundancy, I actually like to call it scalable system redundancy because it isn’t just one thing. This is where we add components to the network for increasing the level of system availability. So there are four possibilities, s one, s two, and r one, r two. The letter indicates if there are single or redundant network access points, and the number indicates how many application relations are supported by each network access point. So think of the network access point as a physical interface to the network. And from our earlier discussion, think of an application relation as a network connection between a controller and a device. So you have s one has, single network access points. Right? So each device has single network access points with one application relation connected to one controller. S two is where we also have single network access points, but with two application relations now connected to different controllers. R one is where we have redundant network access points, but each one of these redundant network access points only has one application relation, but those are connected to different controllers. And finally, we could kinda go over the top here with r two, and and here’s where we have redundant network access points with two application relations connected to different controllers. Shawn Tierney (Host): You know, I wanna just stop here and talk about s two. And for the people who are listening, which I know is about a quarter of you guys out there, think of s two is you have a primary controller and a secondary controller. If you’re seeing the screen, you can see I’m reading the the slide. But you have your two primary and secondary controllers. Right? So you have one of each, and, primary controller has the, application one, and secondary has application resource number two. And each device that’s connected on the Ethernet has both the one and two. So you went maybe you have a rack of IO out there. It needs to talk to both the primary controller and the secondary controller. And so to me, that is kinda like your classic redundant PLC system where you have two PLCs and you have a bunch of IO, and each piece of IO has to talk to both the primary and the secondary. So if the primary goes down, the secondary can take over. And so I think that’s why there’s so much interest in s two because that kinda is that that that classic example. Now, Tom, let me turn it back to you. Would you say I’m right on that? Or Tom Weingartner (PI): Spot on. I mean, I think it’s great, and and and really kinda emphasizing the point that there’s that one physical connection on the network access point, but now we have two connections in that physical, access point there. Right? So so you can then have one of those connections go to the primary controller and the other one to the secondary controller. And in case one of those controllers fails, the device still can get the information it needs. So, yep, that that’s how we do that. And and, just a little bit finer point on r one, if you think about it, it’s s two, but now all we’ve done is we’ve split the physical interface. So one of the physical interfaces has has, one of the connections, and the other physical interface has a has the other connection. So you really kinda have, the same level of redundant functionality here, backup functionality with the secondary controller, but here you’re using, multiple physical interfaces. Shawn Tierney (Host): Now let me ask you about that. So as I look at our one, right, it seems like they connect to port let’s I’ll just call it port one on each device to switch number one, which in this case would be the green switch, and port number two of each device to the switch number two, which is the blue switch. Would that be typical to have separate switches, one a different switch for each port? Tom Weingartner (PI): It it it doesn’t have to. Right? I I I think we chose to show it like this for simplicity kinda to Shawn Tierney (Host): Oh, I don’t care. Tom Weingartner (PI): Emphasize the point that, okay. Here’s the second port going to the secondary controller. Here’s the first port going to the primary controller. And we just wanted to emphasize that point. Because sometimes these these, diagrams can be, a bit confusing. And you Shawn Tierney (Host): may have an application that doesn’t require redundant switches depending on the maybe the MTBF of the of the switch itself or your failure mode on your IO. Okay. I’m with you. Go ahead. Tom Weingartner (PI): Yep. Yep. Good. Good. Good. Alright. So, I think that’s some excellent detail on that. And so, if you wouldn’t mind or don’t have any other questions, let’s let’s move on to the the, the the next slide. So you can see in that previous slide how system redundancy supports high availability by increasing system availability using these network access points and application relations. But we can also support high availability by using network redundancy. And the way PROFINET supports network redundancy is through the use of ring topologies, and we call this media redundancy. The reason we use rings is because if a cable breaks or the physical connection, somehow breaks as well or or even a device fails, the network can revert back to a line topology keeping the system operational. However, supporting network redundancy with rings means we can’t use protocols typically used in IT networks like, STP and RSTP. And this is because, STP and RSTP actually prevent network redundancy by blocking redundant paths in order to keep frames from circulating forever in the network. And so in order for PROFINET to support rings, we need a way to prevent frames from circulating forever in the network. And to do this, we use a protocol called the media redundancy protocol or MRP. MRP uses one media redundancy manager for each ring, and the rest, of the devices are called media redundancy clients. Managers are typically controllers or PROFINET switches, and clients are typically the devices in the network. So the way it works is this. A manager periodically sends test frames, around the network here to check the integrity of the ring. If the manager doesn’t get the test frame back, there’s a failure somewhere in the ring. And so the manager then notifies the clients about this failure, and then the manager sets the network to operate as a line topology until, the failure is repaired. Right? And so that’s how we can get, network redundancy with our media redundancy protocol. Alright. So now you you can see how system redundancy and media redundancy both support high availability. System redundancy does this by increasing system availability, Walmart. Media redundancy does this by increasing network availability. Obviously, you can use one without the other, but by combining system redundancy and media redundancy, we can increase the overall system reliability. For example, here we are showing different topologies for s one and s two, and these are similar to the the the topologies that were on the previous slide. So, if you notice here that, for s one, we can only have media redundancy because there isn’t a secondary controller to provide system redundancy. S two is where we combine system redundancy and media redundancy by adding an MRP ring. But I wanted to point out here that that even though we’re showing this MRP ring as as as a possible topology, there really are other topologies possible. It really depends on the level of of system reliability you’re trying to achieve. And so, likewise, on on this next slide here, we are showing two topologies for adding media redundancy to r one and r two. And so for r one, we’ve chosen, again, probably for simplistic, simplicity’s sake, we we add an MRP ring for each redundant network access point. With for r two, we do the same thing here. We also have an MRP ring for each redundant network access point, but we also add a third MRP ring for the controllers. Now this is really just to try to emphasize the point that you can, you you can really, come up with just about any topology possible, but it because it really depends on the number of ports on each device and the number of switches in the network and, again, your overall system reliability requirements. So in order to keep process plants operating twenty four seven three sixty five, dynamic reconfiguration is another use case for application relations. And so this is where we can add or remove devices on the fly while the plant is in production. Because if you think about it, typically, when there is a new configuration for the PLC, the PLC first has to go into stop mode. It needs to then re receive the configuration, and then it can go back into run mode. Well, this doesn’t work in process automation because we’re trying to operate twenty four seven three sixty five. So with dynamic reconfiguration, the controller continues operating with its current application relation while it sets up a new application relation. Right? I mean, again, it’s it’s really trying to get this a a new network connection established. So then the the the controller then switches over to the new application relation after the new configuration is validated. Once we have this validation and the configuration’s good, the controller removes the old application relations and continues operating all while staying in run mode. Pretty handy pretty handy stuff here for for supporting high availability. Now one last topic regarding system redundancy and dynamic reconfiguration, because these two PROFINET capabilities are compatible with a new technology called single pair Ethernet, and this provides power and data over just two wires. This version of Ethernet is now part of the I triple e eight zero two dot three standard referred to as 10 base t one l. So 10 base t one l is the non intrinsically saved version of two wire Ethernet. To support intrinsic safety, 10 base t one l was enhanced by an additional standard called Ethernet APL or advanced physical layer. So when we combine PROFINET with this Ethernet APL version of 10 base t one l, we simply call it PROFINET over APL. It not only provides power and data over the same two wires, but also supports long cable runs up to a kilometer, 10 megabit per second communication speeds, and can be used in all hazardous areas. So intrinsic safety is achieved by ensuring both the Ethernet signals and power on the wire are within explosion safe levels. And even with all this, system redundancy and dynamic reconfiguration work seamlessly with this new technology we call PROFINET over APL. Now one thing I’d like to close with here is a is a final thought regarding a new technology I think I think everyone should become aware of here. I mean, it’s emerging in the market. It’s it’s quite new, and it’s a technology called MTP or module type package. And so this is a technology being applied first here to, use cases considered to be a hybrid of both process automation and factory automation. So what MTP does is it applies OPC UA information models to create standardized, non proprietary application level descriptions for automation equipment. And so what these descriptions do is they simplify the communication, between equipment and the control system, and it does this by modularizing the process into more manageable pieces. So really, the point is to construct a factory with modular equipment to simplify integration and allow for better flexibility should changes be required. Now with the help of the process orchestration layer and this OPC UA connectivity, MTP enabled equipment can plug and operate, reducing the time to commission a process or make changes to that process. This is pretty cutting edge stuff. I think you’re gonna find and hear a lot more about NTP in the near future. Alright. So it’s time to wrap things up with a summary of all the resources you can use to learn even more about PROFINET. One of the things you can do here is you can get access to the PROFINET one day training class slide deck by going to profinet2025.com, entering your email, and downloading the slides in PDF format. And what’s really handy is that all of the links in the PDF are live, so information is just a click away. We also have our website, us.profinet.com. It has white papers, application stories, webinars, and documentation, including access to all of the standards and specifications. This is truly your one stop shop for locating everything about PROFINET. Now we do our PROFINET one day training classes and IO link workshops all over The US and parts of Canada. So if you are interested in attending one of these, you can always find the next city we are going to by clicking on the training links at the bottom of the slide. Shawn Tierney (Host): Hey, guys. Shawn here. I just wanted to jump in for a minute for the audio audience to give you that website. It’s us.profinet.com/0dtc or oscardeltatangocharlie. So that’s the website. And I also went and pulled up the website, which if you’re watching, you can see here. But for those listening, these one day PROFINET courses are coming to Phoenix, Arizona, August 26, Minneapolis, Minnesota, September 10, Newark and New York City, September 25, Greenville, South Carolina, October 7, Detroit, Michigan, October 23, Portland, Oregon, November 4, and Houston, Texas, November 18. So with that said, let’s jump back into the show. Tom Weingartner (PI): Alan, one of our most popular resources is Profinet University. This website structures information into little courses, and you can proceed through them at your own pace. You can go lesson by lesson, or you can jump around. You can even decide which course to take based on a difficulty tag. Definitely make sure to check out this resource. We do have lots of great, webinars on on the, on on the website, and they’re archived on the website. Now some of these webinars, they they rehash what we covered today, but in other cases, they expand on what we covered today. But in either case, make sure you share these webinars with your colleagues, especially if they’re interested in any one of the topics that we have listed on the slide. And finally, the certified network engineer course is the next logical step if you would like to dive deeper into the technical details of PROFINET. It is a week long in Johnson City, Tennessee, and it features hands on lab work. And if you would like us to provide training to eight or more students, we can even come to your site. If you would like more details about any of this, please head to the website to learn more. And with that, Chai, I think that is, my last slide and, covered the topics that I think we wanted some to cover today. Shawn Tierney (Host): Yeah. And I just wanna point out that to you guys, this, training goes out through all around The US. I definitely recommend getting up there. If you’re using PROFINET and you wanna get some training, they usually fill the room, like, you know, 50 to a 100 people. And, it’s you know, they do this every year. So check those dates out. If you need to get some hands on with PROFINET, I would definitely check out those. And, of course, we’ll have all the links in the description. I also wanna thank Tom for that slide. Really defining s one versus s two versus r one and r two. You know, a lot of people say we have s two compatibility. A matter of fact, we’re gonna be looking at some products that have s two compatibility here in the future. And, you know, just trying to understand what that means. Right? You know, when somebody just says s two, it’s like, what does that mean? So I really if that slide really doesn’t for you guys listening, I thought that slide really kinda lays it out, kinda gives you, like, alright. This is what it means. And, so in in in my from my perspective, that’s like it’s you’re supporting redundant controllers. Right? And so if you have an s two setup of redundant, seamless controllers that or CPUs, then you’ll be that product will support that. And that’s important. Right? Because if you had a product that didn’t support it, it’s not gonna work with your application. So I thought that and the the Ethernet APL is such a big deal in process because I you know, the the distance, right, and the fact that it’s it’s, intrinsically safe and supports all those zones and and areas and whatnot, that is, and everybody everybody all the instrumentation people are all over. Right? The, the, the Rosemonts, the fishes, the, the endless houses, everybody is is on that working group. We’ve covered that on the news show many times, and, just very interesting to see where that goes, but I think it’s gonna take over that part of the industry. So, but, Tom, was there anything else you want to cover in today’s show? Tom Weingartner (PI): No. I I think that that really, puts puts a a fine finale on on on this here. I I do wanted to maybe emphasize that, you you know, that point about network redundancy being compatible with, system redundancy. So, you know, you can really hone in on what your system reliability requirements are. And and also with with this this, PROFINET over APL piece of it, completely compatible with with PROFINET, in in of itself. And and, also, you don’t have to worry about it not supporting, system redundancy or or anything of of the like, whether, you know, you you wanted to get, redundant even redundant devices out there. So, that’s that’s, I think that’s that’s about it. Shawn Tierney (Host): Alright. Well, I again, thank you so much for coming on. We look forward to trying out some of these s two profanet devices in the near future. But with that, I I really wanted to have you on first to kinda lay the groundwork for us, and, really appreciate it. Tom Weingartner (PI): No problem. Thank you for having me. Shawn Tierney (Host): Well, I hope you guys enjoyed that episode. I did. I enjoyed sitting down with Tom, getting up to date on all those different products, and it’s great to know they have all these free hands on training days coming across United States. And, you know, what a great refresher from the original 2020 presentation that we had somebody from Siemens do. So I really appreciate Tom coming on. And speaking of Siemens, so thankful they sponsored this episode so we could release it ad free and make the video free to everybody. Please, if you see Siemens or any of the vendors who sponsor our episodes, please tell them to thank you from us. It really helps us keep the show going. Speaking of keeping the show going, just a reminder, if you’re a student or a vendor, price increases will hit mid September. So if you’re a student, you wanna buy another course, now is the time to do it. If you’re a vendor and you have a existing balance, you will want to schedule those podcasts before mid September or else you’ll be subject to the price increase. So with that said, I also wanna remind you I have a new podcast, automation tech talk. I’m reusing the old automation new news headlines podcast. So if you already subscribed to that, you’re just gonna get in the new the new show for free. It’s also on the automation blog, on YouTube, on LinkedIn. So I’m doing it as a live stream every lunchtime, just talking about what I learned, in that last week, you know, little tidbits here and there. And I wanna hear from you guys too. A matter of fact, I already had Giovanni come on and do an interview with me. So at one point, I’ll schedule that as a lunchtime podcast for automation tech talk. Again, it still shows up as automation news headlines, I think. So at some point, I’ll have to find time to edit that to change the name. But in any case, with that, I think I’ve covered everything. I wanna thank you guys for tuning in. Really appreciate you. You’re the best audience in the podcast world or the video world, you know, whatever you wanna look at it as, but I really appreciate you all. Please feel free to send me emails, write to me, leave comments. I love to hear from you guys, and I just wanna wish you all good health and happiness. And until next time, my friends, peace. Until next time, Peace ✌️  If you enjoyed this content, please give it a Like, and consider Sharing a link to it as that is the best way for us to grow our audience, which in turn allows us to produce more content

What if one of the biggest Tour de France performance secrets isn't altitude—but heat? In this episode, we break down the science of heat training and how it can legally boost haemoglobin mass by 3–4%, increase VO₂ max by ~6%, and add up to 30 watts to your FTP. From Pogačar's heat suit sessions to Vingegaard's overdressed intervals, we explore how WorldTour pros are using CORE sensors to fine-tune their performance. You'll learn how it works, why it works, and the exact protocols to try at home—including passive options like hot baths. If you're serious about gains, this might be the most efficient training intervention you've never tried.NOMIO is clinically proven to:Lower lactate levels, Reduce oxidative stress, Improve training adaptations And deliver a noticeable boost from the very first dose. Go to ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.drinknomio.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and check out this game changing supplement. 4iiiiReady to elevate your cycling game? Trust the 4iiii PRECISION 3+ Powermeter—precision, performance, and peace of mind, all in one.Learn more by visiting http://www.4iiii.comREAPCustom Carbon Composition Bikes made in the UK. REAP's gravel bike is set to redefine gravel riding with 50mm+ tyre clearance https://reapbikes.com/

Discover the ultimate guide to erg training for HYROX athletes. Rich Ryan and Meg Jacoby dive into SkiErg, RowErg, and BikeErg strategies, recovery tips, equipment rankings, pacing insights, and how to avoid common form mistakes. Whether you're a beginner or elite, this episode is packed with practical advice to level up your erg game and race performance..00:01 - Return of the Meg: Meg's walkout song and return to training03:45 - Overcoming long-term injuries and what finally worked06:10 - Introduction to erg training as a recovery and performance tool09:30 - Home gym erg equipment rankings: bike, ski, row, and why14:50 - Using the BikeErg for low-impact intensity and FTP progress22:35 - Why the SkiErg matters more than the RowErg on race day28:20 - Structuring weekly erg sessions and matching threshold to running35:40 - Threshold testing on ergs using the 5K as a baseline51:25 - Common form mistakes on the SkiErg and RowErg (and how to fix them)1:07:00 - Stroke rate, damper settings, and how they translate to race performance

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 honing in on your FTP and LTHR as well as the relevancy of rest weeks for low volume training programs.   As always, if you like what you hear please 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 with the topic of discussion in the email title or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. You can also sign up for the Matchbox Patreon and get priority placement for your submitted questions.   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 cycling training, focusing on lactate threshold, heart rate discrepancies, the importance of recovery weeks, and strategies for masters riders. They analyze a listener's training data, emphasizing the significance of understanding one's fitness level and the need for structured training plans that include recovery. The discussion highlights the balance between intensity and recovery, especially for those with limited training time, and the necessity of strength training as one ages.   Chapters 02:39 Understanding Lactate Threshold and Heart Rate Discrepancies 05:26 Exploring Training Zones and FTP Testing 08:17 The Importance of Recovery Weeks in Training          

Peaking is about resting more and riding less while maintaining intensity. When done properly you can "Peak" and achieve up to a 6% increase in FTP !   Watch this podcast on our youTube channel https://youtu.be/RI2-T-evi7k   Coach Frank (a.k.a. the BigCat) breaks down exactly how to taper for your A race and how to avoid the #1 mistake that leaves power on the table.   Learn the two-step formula of Overload + Taper, based on 20 years of coaching experience and proven sports science. Whether you're racing Leadville, chasing Strava PRs, or aiming for your best local group ride yet, this is how you ride faster by riding less. We're talking up to a 6% increase in FTP with the right taper.   In this training tip you'll learn   Two Steps to PEAK   Taper Definition - the Science  The Proper Taper Length  The ART of the TAPER  What a 2 Week Taper Looks Like  

Shame - Ep171 In this walking podcast I talk about the insidious emotion of shame and how it can multiply.  I also talk about the lunar cycle and how it is related to our breathing a bit. More to come in future talks no doubt.  And I was visited by a frog which is a fortuitous event. Obviously.  Don't worry, all of this gets tied into cycling and your relationship to sport. But I don't mention FTP or grams of CHO, even once. 

Would you like access to our advanced agency training for FREE? https://www.agencymastery360.com/training A surprise $10K tax bill nearly knocked Pete Kleinjan off course—but he learned that trusting experts, keeping perspective, and staying outcome-focused is what turns agency chaos into long-term growth. If you're facing curveballs, this episode is your mindset reset. What You'll Learn Why SEO isn't what you sell, it's what it gets your clients. The tax mistake that cost $10K (and what Pete did right). How to lead through chaos with perspective, not panic. Why timeless principles beat trendy tactics every time. How realness (not AI avatars) builds lasting trust. Key Takeaways Clients buy outcomes, not SEO jargon: Sell the lakehouse dream, not the traffic report. Tax mistakes can kill momentum. Hire experts early: A $10K bill could've derailed everything, but Pete owned it and leveled up his support team. Stay resilient when the storm hits: Business will test you. What keeps you going is clarity, not hustle. Tools change, principles don't: Focus on client results, clear communication, and solving problems—not shiny new platforms. Authenticity wins: Forget perfect video. Scrappy, honest content builds trust that converts. Sell what they need, not what you want to deliver: Pete got a client for life by solving a $0 “do not index” issue. That's value. What's the most unexpected challenge you've faced as an agency owner? How did you handle it when things went sideways? Agency life is full of curveballs, and the only way to keep your business alive is by maintaining perspective and resilience when the unexpected hits. Today's featured guest once thought he would lose all the progress he'd made with his agency when the state hit him with a surprise $10K sales tax bill he didn't even know existed. But now, he looks back and laughs, recognizing that getting through it came down to trusting the right professionals and staying the course. He firmly believes that keeping your business afloat for the long haul means remembering why clients hire you in the first place — and that focusing on the outcomes that matter is what builds trust and closes deals. Pete Kleinjan is the founder and owner of Tiger29, an SEO agency that helps local small businesses achieve their sales goals. His agency isn't a sprawling team of 50; it's a small, sharp crew focused on what small business clients actually care about: more phone calls, more leads, more sales. In this episode, we'll discuss: The real reason clients want SEO. A lesson on team + preparedness. Perspective & resilience when things go sideways.  Why you should focus on what won't change. Subscribe Apple | Spotify | iHeart Radio Sponsors and Resources This episode is brought to you by Wix Studio: If you're leveling up your team and your client experience, your site builder should keep up too. That's why successful agencies use Wix Studio — built to adapt the way your agency does: AI-powered site mapping, responsive design, flexible workflows, and scalable CMS tools so you spend less on plugins and more on growth. Ready to design faster and smarter? Go to wix.com/studio to get started. The Real Reason Clients Want SEO (And Why We Overcomplicate It) Pete's first job right out of college was doing credit card collection. It was awful but it trained him in being on the phone multiple hours a day having difficult conversations, which led to his next job selling wheelchair-accessible vans. As a salesperson, he quickly realized the key to more sales wasn't grinding harder—it was getting more qualified leads. After he communicated his drive to help bring in more leads, the company's developer threw him a Wikipedia link to SEO, and Pete dove in, learned FTP, and started tweaking pages himself. That hands-on hunger turned into a full-fledged agency by 2009. It's a story he still tells prospects because he knows clients don't want SEO; they want what SEO brings. They want sales, the Cadillac, the lakehouse dream—not rankings or traffic screenshots, and leading with that terminology could just push them away. Pete urges agency owners to remember this because it speaks to what small business owners care about: “How do I get more of the customers I want?” When you lead with jargon, you lose your prospect. Lead with the transformation. The Unexpected $10K Sales Tax Bill (And a Lesson on Team + Preparedness) A couple of years into his agency, Pete received a letter from the state labeled “sales tax review” (not audit, but let's be real—it was an audit). Turns out, in South Dakota, consulting services are taxable, and the state decided local SEO link-building and citation placement fell under “taxable consulting.” This little “surprise” ended with Pete writing a $10,000 check to the state. For a moment, Pete considered fighting it and asked his attorney brother for advice. However, his brother put it in perspective for him: pay the $10K or pay a lawyer to sue and likely have the state fight you all the way to the Supreme Court. It wasn't fun, but it was the best decision for his peace of mind. For him, the big takeaway was: Hire a good bookkeeper and CPA who know your local tax nuances. You don't want to be the expert in tax law, just like your clients shouldn't have to be experts in SEO. Pete chose not to pass that bill back to his clients because it was his mistake, and it would be unfair. But it also taught him to be proactive in areas outside his zone of genius by building a team of experts who handle the boring (but crucial) details. Perspective and Resilience When Things Go Sideways Pete's tax story caused sleepless nights at the time, but looking back, he laughs about it. Because here's the hard truth about agency ownership: Money challenges, curveballs, and “surprise” bills are going to happen. Your ability to weather these storms without spiraling is what separates owners who build sustainable agencies from those who burn out. When you've been in the game long enough, you realize it's never all rainbows, and there's always something around the corner that could trip you up. But when you remember why you're in business—to build a life you love, not just a bigger agency—it becomes easier to shake off setbacks and focus on what matters: your health, your team, your freedom, and your ability to keep moving forward. Focus on What Won't Change In a recent interview, Jeff Bezos was asked about how he thought things would change in five years. His answer was that instead of obsessing over what will change, he prefers focusing on what won't change. No matter what, clients will always want results. They'll always want things on time. They'll always want problems solved by real humans who care. Whether you're using AI, TikTok or any other platform, those core truths will remain. We can often get distracted by tools and trends (AI, new social platforms, “the next algorithm hack”). But the tools in your box will change; your job—to deliver transformation to clients—will not. Build your business around timeless principles like clear communication, trust, and delivering results, and you'll outlast any trend. AI, Avatars, and Authenticity With the coming wave of AI avatars, deepfakes, and synthetic influencers, how should agency owners use these tools while maintaining authenticity? Yes, you could deploy an AI influencer for your agency, especially if you're camera-shy. But as Pete shared, their social media commandment #1 is “it has to be real.” Their scrappy videos may not be as polished as some big agencies, but they convert because they're authentic, quirky, and genuinely helpful. In a future where clients may question if what they see online is real, your authenticity will become your moat. Using AI should amplify your agency's personality, not replace it, so let your realness be your competitive advantage. Selling What Clients Need, Not What You Want to Sell A small business owner struggling for two years with a site that wouldn't show up on Google. Why? A simple “do not index” box was checked in WordPress. Everyone else was trying to pitch her a free “strategy call” (AKA sales call), but Pete charged for an SEO Power Hour, solved her problem immediately, and won her trust. The takeaway for Pete was that it's good he didn't default to “selling a new website” when a client came for SEO. Don't push a service because it's your highest margin offer. Sell what they actually need. When you do, you become their trusted advisor, not another expense they're trying to cut. Do You Want to Transform Your Agency from a Liability to an Asset? Looking to dig deeper into your agency's potential? Check out our Agency Blueprint. Designed for agency owners like you, our Agency Blueprint helps you uncover growth opportunities, tackle obstacles, and craft a customized blueprint for your agency's success.

Many cyclists obsess over VO₂max, but what if that number isn't telling the full story? In this episode, I break down what VO₂max actually measures, its limits as a performance predictor, and which metrics (like FTP, lactate threshold, and durability) can matter more for mountain bikers and gravel cyclists. You'll learn how to structure your training to improve what really counts, and why strength training should absolutely be part of your routine. Whether you're an intermediate rider or an experienced racer, this episode will help you train smarter, not just harder. ✅ What You'll Learn: What VO₂max really is (and what it isn't) Why lactate threshold and FTP are better performance predictors The science behind durability and how to train it How strength training improves cycling economy and fatigue resistance

Sweet Spot Training, one of the most effective ways to improve FTP, increase endurance & build durability. Follow our Sweet Spot Plans for FREE https://fascatcoaching.com/app Watch this training tip on our youTube channel https://youtu.be/rWehU8_YcZk In this video, you'll learn:  ✅ How much Sweet Spot at what time of the year ✅ How your discipline, Road, Gravel, MTB, Fondo and More affects Sweet Spot volume ✅ How to progress your workload safely and efficiently ✅ Real-world examples of how we prescribe Sweet Spot Whether you're training 4 hours a week or 12+, this video will help you train smarter—not just harder.

Trying to lose weight but not seeing results, even with all the miles you're putting in? You're not alone. In this video, Coach Frank “the BigCat” Overton shares a practical, science-backed approach to eating for fat loss without sacrificing performance. Whether you're over 40 or just want to improve your power-to-weight ratio, this is a smarter way to fuel your riding. Watch this training tip on our youTube channel https://youtu.be/SW4mR4iLIHY You'll learn: ✅ Why “Winning in the Kitchen” beats riding more and eating less ✅ What to eat, when to eat, and how to fuel for performance ✅ 7 core nutrition principles for weight loss over 40 ✅ Why fasting fails, and how to build meals that support recovery and watts ✅ Bonus tips on meal timing, hydration, and sustainable fat loss

In the security news: The train is leaving the station, or is it? The hypervisor will protect you, maybe The best thing about Flippers are the clones Also, the Flipper Zero as an interrogation tool Threats are commercial and open-source Who is still down with FTP? AI bug hunters Firmware for Russian drones Merging Android and ChromOS Protecting your assets with CVSS? Patch Citrixbleed 2 Rowhammer comes to NVIDIA GPUs I hear Microsoft hires Chinese spies Gigabyte motherboards and UEFI vulnerabilities McDonald's AI hiring bot: you want some PII with that? Visit https://www.securityweekly.com/psw for all the latest episodes! Show Notes: https://securityweekly.com/psw-883

This is a practical guide to FTP training, through three lenses: where you are in your season, where you are in your training journey, and opportunity cost. In each instance we think about reasonable expectations for improvement, if you should add more power or interval time, when to switch to VO2max training, periodization strategies, and how to prioritize your training. We also answer listener questions on over unders, progressing longer or shorter intervals, block training, in-season maintenance, and more.

Learn How to Setup and Use Your Power Training Zones with your Powermeter. Take the guesswork out your power-based training using CoachCat where the 1st Month is FREE ➡️ https://fascatcoaching.com/app Coach Frank breaks down how to train with power by understanding and applying cycling power zones Whether you're brand new to using a power meter or looking to fine-tune your training, this video will help you ride smarter and get faster. You'll learn: ✅ What each power zone means and the physiological benefits ✅ How to test for your FTP and set your personalized training zones ✅ How to actually use Zones 1–7 in your training to improve endurance, increase FTP, and get more out of every ride. From Zone 1 recovery rides to Zone 5 VO2 Max intervals and Sprint efforts in Zone 7, you'll see how to apply power-based training like a pro.

In this week's episode of the Oxygenaddict Triathlon Podcast, coach Rob is talking all things power meters.More specifically - exactly how to use them to optimise performance, in particular to improve the run leg of your IRONMAN. Topics include:The importance of accurate pacing during the bike segment to avoid compromising your run potential... Practical tips on monitoring TSS (Training Stress Score)...Adjusting power for terrain changes...Common mistakes athletes make with power meters...Benefits of technologies like Best Bike Split...The critical natureof having an accurate outdoor FTP... The significance of power meter investment over other cycling gear......and much, much more!* * * * * * * *SPONSORS* * * * * * * *Like what you heard in this show? Join hundreds of other age group triathletes making the most of their limited training time, training with Team OxygenAddict!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ http://team.oxygenaddict.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ -  The most comprehensive triathlon coaching program for busy age groupers.  Book an application call to see 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

Have you heard the buzz about "Durability" in cycling? It's being hyped as the secret behind Pogacar's dominance. Improve your Durability with the CoachCat app ➡️ https://fascatcoaching.com/app Watch this training tip on yourTube: https://youtu.be/_TuRSwEZBH4 Coach Frank Overton (aka the BigCat) breaks down what Durability actually means, how it impacts your performance in long rides and races, and the 8 best ways to improve it — from increasing your training volume and adding long rides, to strategic interval placement and training when tired.  You'll learn: ✅ Why riders with the same FTP can have vastly different race results ✅ How to build a more “durable battery” that doesn't fade late in races ✅ How to test your own Durability using power data from real rides ✅ Why FTP isn't dead — and how Durability complements it If you've ever faded in the final hour of a Fondo, gravel race, or road race, this video is for you. Training Durability is the tortoise-beats-the-hare strategy that helps you finish strong and outperform riders with even higher FTPs.