Podcasts about ftp

This week we are talking about planning your 2022 season. How to pick a race?  If you are doing IRONMAN, Challenge or any "big brand" races, you know how fast some of these races sell out.  Local races sell out fast too.  Should you commit early?  Once you've signed up, then what?  When does the training begin?  What kind of training plan is right for you?  All that and more. Show Sponsor: VENGA CBD Thanks very much to Venga CBD for helping make the show possible. Venga was started by athletes like you who wanted a better way to use CBD to help fight pain, train longer, race harder and recover faster.  Venga has created a SYSTEM of CBD products that cover 100% of your CBD needs. Each product is specifically made to support an area of your endurance life. Ultra Gels and Balm are great for training recovery and fighting inflammation Gummies and Energy Drink are great while racing Sleep Gels help you get the sleep you need for that overnight recovery All Venga CBD products are 100% THC Free and water soluble!  Just go to https://vengaendurance.com/303podcast to order yours today. First-time order is 30% off with code (303PODCAST).  We've also added 50% off your first month's subscription with code (303SUBSCRIPTION). In Today's Show Feature Discussion Start Your 2022 Season (Big Brand, Local Races, Off Season Training) Endurance News Kristian B wins big time at Cozumel - new Ironman record What's new in the 303 Without Limits and other local races Interview Sponsor: UCAN Take your performance to the next level with UCAN Energy and Bars made with SuperStarch®  UCAN uses SuperStarch instead of simple sugars to fuel serious athletes.  UCAN keeps blood sugar steady compared to the energy spikes and crashes of sugar-based products.  Steady energy equals sustained performance! You put in the training, so don't let nutrition limit your performance.  Use UCAN in your training and racing to fuel the healthy way, finish stronger and recover more quickly!  Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co,  Feature Discussion In recent weeks race companies have started sending their 2022 race schedules.  If you are still contemplating your 2022 season, we have some information and discussion that should help you plan your season, or at least get off the couch and register. Bill, I thought I'd tee up this feature discussion by throwing out a few questions for you and I to discuss.  Here they are: What to consider when planning your season? Should you register now or wait? How much should I budget for my race season? When should I start training? How to get started with a training plan? What to consider when planning your season? Rich's thoughts For me I know that I like to avoid cold water, so warmer water is a factor How accessible is the race from a travel perspective?  Is the race serviced by bike transport if travel involved? Does the race venue sound exciting? Bill's thoughts Should you register now or wait? Rich's thoughts: Generally there are a number of arguments for committing early.  Lower race entry fees and greater availability of lodging if traveling. Tier-Based Pricing generally means you save if you register early.  General entries are sold on a tiered pricing model based on slot inventory. Once slot inventory is sold out at each level, the price will go up. Bill's thoughts: How much should I budget for my race season? Rich's thoughts: Before registering for your races, make a list of all the races your are interested in doing. Eliminate with schedule conflicts and then consider the all in costs.  Long distance races tend to require travel and logistics that don't accompany local races. Current United States IRONMAN prices, of which only Ironman Cozumel's website indicates which Tier they are at. Texas Limited St George Qualification/Sold Out Tulsa $774 Des Moines $699 Lake Placid Limited Alaska Sold Out Wisconsin $799 Maryland $799 Increase Sunday Chattanooga $799 California $834 Florida $774 Cozumel Tier 1 - $675.00 Local Races:  Breakaway Athletics sent an email that they will be announcing 2022 registrations soon.  BBSC has 5 tiered price points and we just past tier 1 (their lowest prices) last Sunday November 21st.    Without Limits has also announced their 2022 race schedule. They also have a date-based tiered-pricing.  The Colorado Triathlon: Sprint Triathlon Individual: $90 until 1/1, $95 until 4/1, $100 until 5/29 at midnight Olympic Triathlon Individual: $110 until 1/1, $120 until 4/1, $130 until 5/29 at midnight Bill your thoughts? When should I begin training?  Bill, if you were going to pick a couple of events or races for 2022, what might they be?  What time of year?  When would you start training and why? Rich: My answer depends on the when your earliest and A races are in 2022, what distance you are racing, your realistic goal performance and your current level of training/fitness. As a general rule of thumb, consistency in training produces the best results.  It's best to keep a consistent schedule of training even in the NA off season.  If you are working with a coach already, you are likely in coach-designed off season plan that will bridge you to your formal periodized plan in 2022 (Base, Build, Peak and Taper). If you are not working directly with a coach, you either self-coached or self-coached with a purchased training plan more than likely.  If you are a triathlete for example, it's good to keep a consistent mix of swim, bike, run and strength if you are a triathlete.    Where can I find a training plan: Bill, what was the first race where you followed a training plan?  Was it written by a coach or purchased online? Rich's If you are new to triathlon and don't have a coach, there are a lot of great resources out there.  www.mytimetotri.com - free plans BeginnerTriathlete.com - Triathlon Training for Beginners If you are doing a Sprint or Olympic distance race, As an athlete using TriDot, as a coach, as an ambassador of TriDot, and soon to be a TriDot coach, I highly recommend you try it for 14-day Test Drive.  Start your 14-day Free Trial! When you set up your profile, you'll also pick your "A" and "B" races in the RaceX part of the TriDot app and then TriDot uses your data and AI to design and actively adjust your plan better than a coach can and certainly better than a generic off the shelf plan.  It optimize your training for better results in less time with fewer injuries. https://tridot.com/.  If you decide to continue using it, you can sign up for as little as $9.99/mo, which is cheaper than other training apps without the training plan and cheaper than most plans out there.  If you want more bells and whistles for $29 and $99/mo.  If you feel like you could benefit from active coaching (teaching form and skills, accountability, encouragement, race planning) in addition to a training plan.  You can signup for a coached service with TriDot or please send me an email to Rich@303Colorado.com.  If you do take TriDot for a test drive, there's a question "Did a coach refer you?" Please tell them coach Rich Soares referred you. Here are some of the features I really like about TriDot and why: Detailed daily workouts with training zones that take into account elevation, humidity and temperature - Environment Normalization Performance benchmarking (TriDot scores. For each discipline, a normalized functional threshold power or pace (FTP) on a 1 to 100 scale with 1 being the slowest and 100 being at or near world-record pace.) Drill and exercise videos.  Swim, bike, run and strength workouts have warmups, drills and exercises and there's a video window in the training event to show a 20-30 second video illustrating the drill.  For example, a lot of the run warm up drills have Bobby McGee demonstrating how to do them properly. Device integration (Garmin, Polar, Strava) and smart trainer (Wahoo Kicker) Swim form analysis - combination of diagnostic questions, PhysiFactors (Intensity Duration Frequency Sequence Technique) and a CVT.  Categorizes you as a Tarzan, Overglider, Overkicker, etc and each has a list of characteristics. Swim drill optimization - offers specific drills to address the negative characteristics of your swim form categorization. Other resources: The Cost Of Ironman Races (incl. the not so obvious fees) – My Tri World Our News is sponsored by Buddy Insurance. Buddy Insurance is the kind of peace of mind so you can enjoy your training and racing to their fullest.  Buddy's mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.  You can now get on-demand accident insurance to make sure you get cash for bills fast and fill any gaps between your current coverage.  Go to buddyinsurance.com and create an account.  There's no commitment or charge to create one.  Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day.  Check it out! Endurance News: Kristian Blummenfelt from Norway and Sara Svensk from Sweden wins Cozumel.  In his Ironman debut, the Olympic champ split a 39:41 swim, 4:02:40 bike, and a 2:35:24 run for a 7:21:12 total. Notably, second-place finisher Reudi Wild, also broke the previous Ironman world's best time with a 7:36:35 and the women's winner, Sara Svensk, set an Ironman-brand world's best time of 8:22:41. This prompted a lot of online speculation about if the course was short, if the swim was accurate.  Here's what I got from Kristian Blummenfelt's Strava Swim distance 4,222 (2.398 miles) Bike 113.14 Run 25.76 Men's Results Women's Results People For Bikes Applauds House Votes in Favor of Billions for Bike Incentives and Infrastructure in Build Back Better Act November 19, 2021 WASHINGTON, D.C. (Nov. 19, 2021) /ENDURANCE SPORTSWIRE/ – After months of debate and negotiations, the U.S. House of Representatives voted to send the Build Back Better (BBB) Act to the Senate, approving with it billions of dollars in funding for an electric bicycle tax credit, a bike commuter benefit, climate and equity-enhancing infrastructure and more in the $1.75 trillion social spending bill. “The House's latest vote on the Build Back Better (BBB) Act embraces bicycles as part of a climate solution thanks to new financial incentives for bikes and e-bikes and grants for climate and equity focused infrastructure improvements,” said PeopleForBikes President and CEO Jenn Dice. “We urge the Senate to take up the BBB before the end of the year so we can get to work on lowering transportation emissions while keeping all people, no matter how they travel or where they live, moving.” PeopleForBikes applauds the House for advancing wide-reaching policies to curb transportation emissions and enhance mobility. The inclusion of the E-BIKE Act, a tax credit for electric bicycles, could mean money back in the pockets of Americans looking for a green, efficient and healthy transportation option. It will support delivery workers reliant on electric bicycles, parents seeking to leave the car at home for school drop offs and anyone who wants to harness the power of an electric bicycle to meet their daily local transportation needs. PeopleForBikes is especially grateful to House leadership for shepherding the BBB through the legislative process and champions for bikes and e-bikes in Congress, specifically Representatives Earl Blumenauer (OR-03), Jimmy Panetta (CA-20) and Mike Thompson (CA-05) for their sponsorship of the E-BIKE Act. The BBB now heads to the Senate, where a path forward remains unclear. PeopleForBikes, the bicycle industry and our partners will continue to advocate for a spending bill that includes the E-BIKE Act, climate and equity infrastructure grants and more. PeopleForBikes works at the federal, state and local levels to advance the state of bicycle infrastructure, promote incentives for bicycles and expand access to electric bicycles. For questions related to this work, please contact PeopleForBikes Director of Federal Affairs Noa Banayan at noa@peopleforbikes.org. About PeopleForBikes PeopleForBikes is making biking better for everyone by uniting millions of Americans, thousands of businesses and hundreds of communities to make every bike ride safer, more accessible and more fun. When people ride bikes, great things happen. Join us at PeopleForBikes.org. What's New in the 303: Ran into Jennifer Gutierrez swimming at Eastridge Rec Center in Highlands Ranch.  Gutierrez competed at the first Olympic triathlon at the 2000 Summer Olympics and she was the first American to qualify as a triathlete for the 2000 Olympics. She took thirteenth place with a total time of 2:03:38.48. Upcoming Guests Marianne Martin (born November 1, 1957 in Fenton, Michigan) is an American road racing cyclist. She won the first Tour de France for women in 1984. The year she won the Tour de France Martin suffered from anemia earlier in that year and had been riding poorly. At the race Martin took the lead after stage 14 where the race encountered the mountains. Martin was a good climber and never gave up the lead after that into Paris. The streets were said to contain more two million spectators watching the race. Martin was inducted into the 2012 Boulder (Colorado) Sports Hall of Fame.  She's a talented professional photographer and her work can be seen on Real Life Portraits.  She is going to help us understand women's racing, pay disparity and what it would take to close the pay gap.  Closing: Thanks again for listening in this week.  Please be sure to follow us @303endurance and of course go to iTunes and give us a rating and a comment.  We'd really appreciate it! Stay tuned, train informed, and enjoy the endurance journey!

What role does glycogen availability play in cramping and what is the latest research showing us about why cramps happen? Orange Seal Off-Road Team's Alex Wild will join us to dig into this as well as discussing fitness plateaus, endurance athlete guidelines for protein intake and more. Join us live for Episode 340 of the Ask a Cycling Coach Podcast! -------------------------------------------- TOPICS COVERED IN THIS EPISODE 0:15 Intro 4:28 Alex's off-season 10:31 The Hosts' Goals for 2022  24:26 Deep dive into muscle cramps and glycogen 01:12:04 Rapid Fire Questions 1:23:55 Training with too high of an FTP 1:32:40 How Alex avoids fitness plateaus as a pro athlete 1:39:33 Training for extremely long climbs 1:49:10 How much protein should endurance athletes ingest? 1:56:00 More Rapid Fire Questions -------------------------------------------- RESOURCES MENTIONED IN THIS EPISODE - Kawasaki: 'A monkey never cramps' - Serum electrolyte concentrations and hydration status are not associated with exercise associated muscle cramping (EAMC) in distance runners - Cause of Exercise Associated Muscle Cramps (EAMC) — altered neuromuscular control, dehydration or electrolyte depletion? - A Narrative Review of Exercise-Associated Muscle Cramps: Factors that Contribute to Neuromuscular Fatigue and Management Implications - Muscle Cramping in the Marathon: Dehydration and Electrolyte Depletion vs. Muscle Damage - Muscle Cramping During Exercise: Causes, Solutions, and Questions Remaining - Ingestion of transient receptor potential channel agonists attenuates exercise-induced muscle cramps - Exercise-Associated Muscle Cramp-Doubts About the Cause - Skeletal muscle fatigue: cellular mechanisms - Role of glycogen availability on SR Ca2+ kinetics in human skeletal muscle - Effects of Congestive Heart Failure on Ca2+ Handling in Skeletal Muscle During Fatigue - Oxidative stress impairs the function of sarcoplasmic reticulum by oxidation of sulfhydryl groups in the Ca2+-ATPase - The Role of the Anabolic Properties of Plant- versus Animal-Based Protein Sources in Supporting Muscle Mass Maintenance: A Critical Review -------------------------------------------- TRY TRAINERROAD RISK FREE FOR 30 DAYS! TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals. Get Started: https://bit.ly/3unoSnx   Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW Build Your Custom Plan: https://bit.ly/3oR8sme  Train Together with Group Workouts: https://bit.ly/3fkaYyd  -------------------------------------------- LEARN MORE ABOUT ADAPTIVE TRAINING Adaptive Training Video: https://youtu.be/c15eVK29bj0  Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW  How Adaptive Training Makes You Faster: https://bit.ly/2ZNfWLq  -------------------------------------------- SUCCESSFUL ATHLETES PODCAST Listen to the Successful Athletes Podcast now!: https://www.TrainerRoad.com/SAP  -------------------------------------------- SCIENCE OF GETTING FASTER PODCAST Listen to the Science of Getting Faster Podcast now!: https://www.TrainerRoad.com/SOGF  -------------------------------------------- STAY IN TOUCH Facebook: https://www.facebook.com/TrainerRd Instagram: https://www.instagram.com/trainerroad/ Twitter: https://twitter.com/TrainerRoad Strava Club: https://www.strava.com/clubs/trainerroad

Podcast listeners voted on our topic to celebrate 200k listens! In this purely editorial episode, we list our top 5 best and worst workouts, discuss what makes them good or bad, and how one might fix them. On the lists are ramp tests, group rides, using FTP as an anchor intensity, all out efforts, and many more.

Matt Nussbaum used TrainerRoad's triathlon training plans to raise his FTP by 90w, achieve 4.7W/kg and qualify for the 2022 IRONMAN World Championships in Kona, HI. Listen in to learn how Matt managed nutrition, scheduling, strength training, injury prevention and more in Episode 66 of the Successful Athletes Podcast presented by TrainerRoad Continue the discussion on the TrainerRoad Forum: https://www.TrainerRoad.com/forum Be a guest on the Successful Athletes Podcast: https://bit.ly/2Mg8up6 --------------------------------------------- ABOUT TRAINERROAD — CYCLING'S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals Learn about Adaptive Training: https://bit.ly/3gOeL6n Build Your Custom Plan: https://bit.ly/3zIsowJ Train Together with Group Workouts: https://bit.ly/3cUX4Rp Get Started: https://bit.ly/3xIjzRP --------------------------------------------- ATHLETE INTERVIEWS THAT MAKE YOU FASTER The Successful Athletes Podcast dissects the preparation and execution of outstanding performances by TrainerRoad athletes. From world record performances to personal records and life-changing health improvements, get an inside look at what it takes to get faster. Subscribe to the Successful Athletes Podcast on iTunes: https://apple.co/2X0KEj2 --------------------------------------------- FOLLOW TRAINERROAD Facebook: https://www.facebook.com/TrainerRd Instagram: https://www.instagram.com/trainerroad/ Twitter: https://twitter.com/TrainerRoad Strava Club: https://www.strava.com/clubs/trainerroad

This week we sit down with Phil Cavell, co-founder of Cycle Fit Studio in London and author of The Midlife Cyclist. The Midlife Cyclist take a comprehensive look at our bodies and mind with an eye towards successful cycling in mid-age and beyond.  Episode sponsor: Competitive Cyclist - Code 'TheGravelRide' Phil's CycleFit Studio and The Midlife Cyclist Episode Transcript (automated, please excuse the typos): Phil Cavell - The Midlife Cyclist  [00:00:00] Craig Dalton: Hello and welcome to the gravel ride podcast. I'm your host Craig Dalton. This week on the podcast, we're joined by Phil Cavell.  [00:00:10] Phil is the co-founder of pioneering European fit and cycling analysis studio cycle fit. And the author of a book called the midlife cyclist. [00:00:21] Before we jump into this week show, I need to welcome a new sponsor to the gravel ride podcast. Competitive cyclist.  [00:00:28] Whether you're looking to buy a new bike, that's ready to go. Need expert advice, or want to customize your current build competitive cyclist.com is your one-stop online bike shop.  [00:00:38] Now, obviously there are lots of places to shop online, but the real difference at competitive cyclists are the gearheads. They're equal parts, customer service, cycling fanatics. Gear heads, our former pro athletes, Olympians and seasoned cyclists with years of experience, all available via phone, email, and chat for product recommendations and hard won advice.  [00:00:59] Last week. I wanted to experience it again for myself. So I called up competitive cyclist and I got a gear head named Maggie.  [00:01:07] Out of curiosity, I gave Maggie a brief rundown of the type of bike I was looking to buy the type of riding I want to do. And she was able to quickly narrow down the products from a competitive cyclist and find a few bikes that absolutely fit the bill. A couple of the models that are available, that fit my style of riding.  [00:01:27] We're the Haka. The pivot vault and one other bike. I also mentioned that I was super excited about the way the Ridley Canzo fast looked for example, but Maggie was quick to point out that based on what I had told her. That I wanted a bike that was going to be great for where I lived in Marin county.  [00:01:47] A little bit of racing and a little bit of bike packing. She reminded me that that particular bike. It might not do well. If I wanted to do kind of adventurous bike packing, that it was probably better off for me to choose. A bike with a little less aggressive geometry than that particular Ridley. And she actually introduced a bike to me, a model from Ridley that I'd never heard of before.  [00:02:09] So it was really great to just chat with her. And, you know, I know part of the journey of this entire podcast for me has been learning about different bike brands and so many questions that I had when I got into the sport. And it was just great to know that you can call a gear head and kind of riff on what you're looking for.  [00:02:29] And they can break down the different models they're available and get you onto that right. Bike with confidence.  [00:02:36] So, whether you're looking for gravel bikes, gravel parts, or any of your cycling needs. Go to competitive cyclists.com/the gravel ride. And enter promo code the gravel ride. To get 15% off your full price purchase. Plus free shipping on orders of $50 or more. Go right now and get 15% off. Plus free shipping.  [00:02:58] At competitive cyclists.com/the gravel ride. Entering promo code the gravel ride. . With that said let's dive right into my interview with phil [00:03:08] Phil, welcome to the show.  [00:03:10] Phil Cavell: Thank you, Craig. It's great to  [00:03:11] Craig Dalton: be there. I'm excited to have this  [00:03:13] Phil Cavell: yeah. I suspect that you are.  [00:03:14] Craig Dalton: Let's talk just to set the stage for the listener. [00:03:16] Let's just talk a little bit about your background as a cyclist, and then also I think your day job, not being a writer, what you do as a day job at cycle fit studio.  [00:03:27] Phil Cavell: Yeah. Sure. I used to race everything. Come from a time and a place where you didn't really just raise one format. [00:03:33] We used to race cyclocross, rode mountain bike, time trials, team time and trials and getting back over 30 years now, but it just the team and club I was with us, just, it was a group of people and we just wrote everything. And living in London, you could raise a criterium on Tuesday. At crystal palace, the famous crystal palace. [00:03:51] And then you could do a time trial on Wednesday and then you could do, or mounted bike race on a Wednesday or Thursday was a big criterium day at the glorious east way circuit. And then you do a mounted by race or a road race on the weekend. So that was in the seat. That's just the diet I grew up on. [00:04:08] You just raised everything all the time. And until by the end of the season, all of a sudden you couldn't move or speak any muscle in your body. And so that was normal to me until I got injured and until my co-director and a psychopath found pat and I found her got injured and then we couldn't do anything. [00:04:24] And that's what made us interested in the subject. And so yeah, the cycle fit, we that it was born in the late nineties. And it's all really came on, tap in the early two thousands. So it's been going just over 20 years.  [00:04:37] Craig Dalton: I want to dig into cycle fit a little bit, but before we jump in. I know your injury was quite serious and actually took you off the bike for a really extended period of time. [00:04:48] I think that's really interesting just to hear it in your words, and the fact that you were able to come back to the bike is, you know, maybe news and some enthusiastic news to some of the lists.  [00:04:58] Phil Cavell: Yeah, it wasn't that injury actually, the original injury that made me interested in bike fitting was 25, 30 years ago. [00:05:04] The injury, this injury was 2011, hit a pothole and spammy me over the bars and very innocuous, really commuting crash, spammy me over the bars and a ambulance picked me up and took me to hospital and Yeah. And then I had a S a, quite a bad spine fracture there, but their feeling was, it was probably an old one that I'd reactivated or, and so it just got worst over it got worse and worse over the next few weeks. [00:05:31] And I could feel it degrading. And it was I'd missed that period in British medicine when you're treated as an emergency. And so I was almost always trying to get back into the system, but it got worse and worse until I had to have spine fusion surgery that failed quite badly and got an infection and made things worse. [00:05:51] And yeah, I really, it was. Six seven years of just trying to find where ground, you know, that the kind of base level was like a kickoff. Again, every time I thought things couldn't get worse, they did, which is bizarre because I was working in an, in, you know, working at my day job was helping people who were injured and I was the one I'd run up through, but I couldn't think of myself and a knock and my co-director jewels. [00:06:14] And you know, he felt awful because, you know, there was no fix. And obviously like most professionals, you know, I opt for the least, you know, you want ops for the least, least invasive corrective therapy. You know, I already had one round of surgery and that didn't go great. So you're a bit gun shy for the next round. [00:06:31] So you're trying to manage everything with physio and physical, you know, physical therapy. And of course being in my business, I know a lot of them very good ones and bless them. They were all trying to. But it's one of those situations where no one could help. I couldn't help. Nobody could help. [00:06:44] And it just, so I couldn't really ride at all between 2011 and 2000 and late 17, early 18, I had spine revision surgery in 2017 and it was successful.  [00:06:57] Craig Dalton: Glad to hear that. Yeah. Yeah. What a journey. And I can only imagine how bad it was, you know, having to service athletes at cycle. If it's studio, meanwhile, not being able to, you know, enjoy the sport. [00:07:10] That's been a big part of your entire life. [00:07:12] . I remember you'd mentioned that you and your partner both had differing injuries that led you to starting this cycle fit studio. [00:07:20] Can you just talk about that process and what philosophy you brought to fit?  [00:07:25] Phil Cavell: Yeah, I mean, we both had injuries. So we were sidelined from racing and it just made us it, we came from a traditional racing background, you know, which was, you know, you didn't really think too much about your position and didn't think too much about anything at all, or even doing other things other than just racing. [00:07:43] We just raised and rode all the time. And then we got, when we got injured, it made us reevaluate everything. And then we worked with Paul swift, a lot, one of your, you know, and we went to Ben serratus classes. Ben was great. We really, you know, those early, but Ben shorter classes were amazing. And then it just got it, gave us an appetite for the subject. [00:08:04] So we just constantly learned and trained and sought people out who could help us learn. People about podiatrists because podiatry for us was where a lot of the gold was buried. We thought, and, you know, I think we were right about that. You know, we just trained and learn from everybody, whether it was a hip surgeon or a podiatrist or a physio, we just kept going. [00:08:24] And so developed our philosophy from there. And the philosophy hasn't really changed. It's just changed, you know, to help us deliver the philosophy. And I guess that philosophy for that, sorry.  [00:08:35] Craig Dalton: Yeah, no, I was just going to say, I mean, it seems yeah, I'd love to hear you summarize the philosophy and obviously like the cycle fit studio grew and you started working with a lot of professional teams and individual athletes of really big note. [00:08:51] Phil Cavell: Yeah. Yeah, I guess the philosophy is that cycling is prescriptive. It's a very prescriptive sport. I think your ranges of movement and that can either be good because it's prescribing good movement for you or it's good. It can be bad. It's prescribing your body to do bad things that are out of alignment with what you can tolerate. [00:09:11] And so for us, it really is about anatomy. It's understanding each individual on quite a deep level and what their body wants to do and how their body wants to move. And then try and express that on the bicycle. I guess that's our philosophy encapsulated that, you know, when cyclists come in and say, you know, geez, I'm really uncomfortable in pain. [00:09:29] The bike's hurting me is don't beat yourself up. It's a very prescriptive environment. And right now the prescriptions are wrong. You're being prescribed the wrong. And we need to know, I found out what the right prescription is, and for that, we need to really understand how your body wants to move from function. [00:09:45] And then possibly part of that is even saying, okay, there's things you can do yourself to make things better here. You know, no, one's a finished project, actually. Everyone's working progress, everybody, especially mid-life athletes things are changing quickly. So you've got to stay on top of it. [00:09:58] So I guess that in essence is our philosophy.  [00:10:00] Craig Dalton: Yeah, I was curious. I mean, I think it's a good time that we move on to the book that you've written the midlife cyclist, but were you seeing some of the things as you had older athletes come into cycle fit studio was, and as you were aging yourself, were you starting to see things very starkly about how the aging athlete was fitting onto a bike that led just another thread of why you wanted to write this. [00:10:24] Phil Cavell: Yeah, absolutely. And, you know, we were seeing clients come in trying to do extraordinary things and often not coming from a cycling background. And so we were, you know, it made us very curious really about, you know, you try not to see everybody through the same prism, you know, we're all X races, all races, that cycle of it. [00:10:42] So it's very tempting to see things through that prism and, you know, The inspiration behind the book was what don't, let's not see people through that prison. Let's see. Pick Trump usually see people through their individual prison. My teachers did right. Looking at it. Thank you very much, Donna. So yeah, the hiding behind that was to really explore that subject. [00:10:59] You know, someone doesn't come from a side, combat run, they come from a rugby background or a soccer background or and you know, what's the best evidence and advice for them to progress as quickly as they can in the sport safely. And that ultimately is. To try and hold people's hands so they can get the most out of themselves and the most out of their bikes and the booklet. [00:11:18] The book really is a philosophy discussion about that subject to think.  [00:11:22] Craig Dalton: Yeah, I think that's probably meets a lot of gravel riders where they're at, because your statement around meeting athletes who were trying to do extra ordinary things that maybe hadn't been riding their whole life to do that. [00:11:34] Is commonplace in gravel. I mean the tent pole events around the world can be a hundred plus miles, maybe even 200 miles in the case of Unbound out in Kansas, these events that people read about and think, oh, I'm just going to go out and do that because gravel is so inviting, but the idea of coming off of even just a solid fitness background and riding 200 miles off road, quite a tall order. [00:11:58] Phil Cavell: Yeah, that's right. And. It's beholden and everybody who wants to do that kind of event to really understand what they're demanding of their body, what systems are they going to be stressing? Which systems should they be fueling through? It's not just, it's just not enough to get yourself fit or to keep pushing up your FTP because of the net. [00:12:18] You're a high FTP isn't necessarily going to get you through a trans continental ride or some of the great big events. It's just not, you know, you need to be working. In an oxidative efficient state. And that requires specific training. And a lot of us amateurs, certainly midlife athletes who have come into the sport late or trying to catch up all the time. [00:12:38] They're trying to cram the homework is it won't work. You know, you know, you've got to you. I think I say in the book, you've, you know, you've got to put some foundations down before you can move into the penthouse, you know? And if you don't do that, you know, you know, you are not going to perform at your best. [00:12:52] And so you've got almost slow down to go fast. Even me, you know, I come from a racing background race for decades. If I was going to go and do one of these events and I absolutely want to go and do the trans continent or something like that just absolutely speaks to me. I would completely change the way I ride. [00:13:07] You know, I absolutely would, you know, I'm by nature, I'm a crit rider, you know, All fast, short distance, 45 minutes or an hour, and I'm gone. If I was going to do the trans continental, I would totally change the way I ride. Totally. You know, you've got to start fueling different. Yeah. You know, it's  [00:13:24] Craig Dalton: interesting. [00:13:25] No. It's interesting to hear your perspective on this stuff, obviously. That's why I invited you on the podcast. You know, to that vein, you know, it wasn't, I spent a little bit of time in my life, as a, as an amateur road racer. And then I did a bike tour and I realized as I strapped those bags on my road bike, the day was going to be different. [00:13:45] I wasn't going to be sprinting. Out of the blocks. It was going to be a long day with a lot of weight on the bike. And it really was instrumental in shifting my mentality around what would eventually in my life become a passion around these Endurant long endurance events. And it is to your point, you just have to think about it entirely differently than an hour long criteria. [00:14:09] Phil Cavell: That's right. And I remember Joel signed me up for the first Everett tap to tour and, you know, I didn't even know what it was, frankly. And Jules is juices. My co-director is a vet. He's a very intelligent, very disciplined rider and trainer always a much better trainer than I was. I was his lead out man. [00:14:27] And I, and he was, you know, he was a very good sprinter and he signed me up for this event and I'm like, oh, okay. So we'll do it. So we went out to the tap to tour. I had no idea what it was, no idea what it was. And I got. And we started, I still didn't really know what it was. I didn't even know where it went. [00:14:40] I honestly didn't know where it went or what climbs it went over. It seems madness now, but it's a long time ago. Anyway, it started and I thought, great race. You know, let's go get into, get my race head on and off we go. I was in the front group to start with the first hour and 10 minutes. I was literally in the front group. [00:14:55] There's a group of us and I'm going through an orphan. It's an hour and 10 minutes hits and that's my normal distance. And I'm gone. I'm done. I'm not going to blow my. That's it lights went out after burners off, shut down at which point Jules came out next to me on this climb and said, oh, you worn out old Labrador. [00:15:12] Look at you in touch. I'm sorry, chores. I'd completely blown my biscuit. And I had that five hours left. Yeah, very expensive education. Crazy.  [00:15:21] Craig Dalton: For sure. You don't have to say, you know, I mentioned that, I felt like this book hit me at the exact right time. You know, I've been suffering the last few years with some lower back issues and felt you know, this was the year I was really gonna change my mentality about writing and, you know, I had been one of those. [00:15:39] Ride five days a week. That's what riding is all about kind of athletes. And I knew I needed to make some changes when I was reading through maybe the first third of this book and maybe it was chapter three in particular. I was starting to think, oh my God, You know, I'm probably fortunate that it's only my back that's hurting because it could be my knees. [00:15:58] It could be my it band. It could be my hip. And I started to get in this doom and gloom mentality. So I was super happy when it started to come around in chapter four. You know, the midlife cyclist, it is possible to still go fast and achieve these major milestone events in your life, but the mentality needs to shift. [00:16:20] So it'd be interesting to just talk about some of the elements of the mentality that needs to shift and how we can think about, you know, writing to.  [00:16:29] Phil Cavell: Yeah. And I'm sorry, some people have reacted to the book and said, look, you know, I find the book a little bit, you know, I find it a bit, chapter three, you know, is tough. [00:16:38] And some of it I think is you know, you just a bad news bear. You just, you know, it's relentlessly bad news. And I don't, I just don't intend it like that. I just think the book to me is going into this with your eyes open, there's no point in being Peter pan about this understand the constraint, understand the challenges. [00:16:53] And once you understand the challenges and the constraints have Austria. You know, and then you can do the best you can do, to go into this, you know, there's no point I didn't want to write a book. It was just a training manual, ignoring the fact that, you know, any other century you'd be dead, you know, 51, 50, 2 years old. [00:17:10] How old are you? I'm nearly 60. So 51 51 in any other century, Craig, you wouldn't be alive, you know, unless you were kind of royalty, it's just as simple as that. You know, it's, you know, we need to, we need that kind of leveling moments. Okay. It's 300,000 generations of bypass. Every one of them would be dead by now, but not only am I alive, but I want to train and act like an Olympic athlete. [00:17:33] Okay. All of that's great. I love it. Understand the challenges, you know, and this is people my age and your age, trying to push their bodies hard is a very recent event in human history. So I think it's beholden all of us to understand. And then understand what's happening to our bodies as we do this and challenge our bodies in these ways. [00:17:54] Not because I think not because I think we shouldn't be doing it, not because I'm trying to be depressing, but because I think the goal is buried in understanding.  [00:18:04] Craig Dalton: Yeah. And I think by the end of the book that comes absolutely shining through, and that chapter three is a distant memory and I was more on. [00:18:14] Gosh, I just need to do the things that I need to do correctly. I need to think about my cycling career differently at this point. And there was a bunch of things in the book. That were put out there in a way that sort of makes you think about it. One that I'll highlight that is, I think for a lot of gravel athletes, maybe it's top of mind these days, just because of some of the athletes, we follow just the idea of recovery and you've got products like whoop out there talking about HRV, and there's obviously a number of other ways you can get that, that that stat out of your body. [00:18:45] But if you could talk a little bit about recovery and maybe. Alongside that over-training syndrome. I'd be curious to hear your thoughts on that.  [00:18:54] Phil Cavell: Yeah, it's a good point. Oh, cyclists seem to be born with a great work ethic and it's, you know, and if, you know, and it's you know, we're made mad by miles. [00:19:03] We just, you know, we're mile hungry. And if in doubt, put more miles on your belt, you know, I come from that background, you know, the old generation I come from was like, you know, it's all miles, it's all miles under the saddle, you know? And there's, that's partly true. When you get to our age, my age, I'm older than you. [00:19:18] It's also too to say that you need to respect your body more and you need to rest more. You need to recover more. Remember that you get fit, not when you're training, but when you're recovering, you know, what you do is you have a, you introduce a stress to your body, a training dose to your body. And that stimulates something on a cellular level, and then you need to super compensate and your body then gets stronger to adapt to this. [00:19:42] You put your body under. So you're actually getting, you're actually gaining fitness, not when you're training, but in the super compensation stage. Now everyone knows that, but cyclists, we seem to, it's no, we never, we don't allow our body to go into the super compensation stage and rest. And we get to my age and degree your age, you just need to have, be more conscious of not just the amount of rest, but the quality of rest sleep is absolutely. [00:20:07] Go dust to you know, to our generation really, because that's when all the good work gets done. And if you're in any doubt tool bag as to whether you should train, I wouldn't necessarily use heart rate, which is our old gold standard. You'd take your pulse if you know, and you'd say, okay, I'm at 45. [00:20:23] I'm good to go. Or 50 good to go. You know, a lot of a lot of endurance athletes have bradycardia, which is slow heart rate. So a better way to look at it is HRV heart rate variation, which is the beat to beat changed. And that gives you an, a better metric to work with as to whether you're fully rested and should train, or in fact, you're still tired and you've got inflammation in your body possibly or you're fighting something and you probably are best served to rest. [00:20:45] Not best served to rest in health, but all certainly that is true, but best health best to rest for performance. Because training, when you're tired really has no benefit, it just doesn't have any benefit. Certainly our. You know, you want to be fizzing with energy when you train, you want to be go out there and think, oh, I could just, can't wait to do this. [00:21:03] That's the mindset you need. I believe post 50 to train properly.  [00:21:07] Craig Dalton: It's super interesting. And I think, you know, recovery has been something I've been focused on a lot more this year and just my understanding of it, you know, the HRV number, it's just this quantifiable metric that you can look at some days to be honest I feel like I have. [00:21:21] The mentality to go out and thrash myself when I have a low HRV number. And I, you know, it takes a bit of discipline to dial myself back and knock, go after it or take the day off. But I think it's just layering on something very simple and a very important reminder, particularly for older athletes about the importance of recovery. [00:21:41] Phil Cavell: Yeah. And I think. It's a sign of a mature athlete. If they go out and Jules was talking to me the day he went out for a ride and turn back, you know, he went out for a ride and said, you know, I just didn't feel right. Turned back you know, got 20 K in and went, you know what, this isn't going anywhere and turned back and went home and got cold the next day. [00:21:57] You know, how did he stayed out for his three to four hours? He was planned and got cold and wet and really worked hard. You know, his age, she's two years younger than me. That would have been more, you know, more damaging as it was. He could shrug it off. So it's mature and sensible go out and say, do you know what? [00:22:13] I'm not as sharp as I should be here. Now if you're a 25 crack on shore, Stop for a few beers. It doesn't matter. You know, you can do all that stuff, but post 45, 50, 60, yeah. You can't, you know, you can't because that stuff in beds, in, you know, that's a layer of inflammation in there that you don't need. [00:22:29] Craig Dalton: And we've just recently had a coach on talking about just the need to control the things you can control when you're out there in these gravel events. And I think it's even more highly. For an older athlete, just to make sure you don't do something still in not hydrating or not getting the right nutrition in your body, not getting a good right rust, because as you said, we could all do that in our twenties and thirties, but in our forties and fifties and sixties, it's just going to have dire repercussions. [00:22:56] Phil Cavell: Yeah. And I remember being a mounted by race. I think it was in Scotland years and years ago, probably 30 years ago, 25 years ago. And then the tent next. You know, or the camp, little campsite next door, they were having a party. They were drinking, they were solutely completely blasted. And then they weren't in our race. [00:23:14] But, and then I remember coming back to the tent later, after we'd finished our race and the kid who in the morning was vomiting over his tent. Cause he was drunk in the morning. Still won his race. Shouldn't be, I remember talking to the you one new. You know, I was probably 30 at the time and he was already 18. [00:23:32] Yeah. Yeah. Why don't you? And that his preparation was getting completely drunk, staying up all night and then vomiting over his tent. Now try that at 50, just to try that Jordan mean that isn't going to work. And that doesn't mean that was a good strategy. It just means he got away with it 18. I'm not sure that I'm not sure how that anecdote helps anybody anyway. [00:23:53] Yeah. If  [00:23:54] Craig Dalton: anybody does take that challenge on at 50, please send us a note. After the fact  [00:23:58] Phil Cavell: you post a video like,  [00:24:00] Craig Dalton: So chapter five, you go into bikes, bike, fit, and biomechanics. And I'm curious, I know you mentioned offline that you're, you're passionate gravel cyclists at this point. You know, how have you seen bike? [00:24:12] Change relative to the equipment that's coming out for gravel bikes these days and the aging athlete. Yeah,  [00:24:21] Phil Cavell: it's a good question. I just think it's a marvelous time. I think a lot of older athletes, my agent are embracing gravel because it means they get a bite. That you know, they don't have to have, you know, there are some in the air and you know, hands round by their knees, they can get a sense of a bite that can do lots of different jobs. [00:24:38] It can be a robot, it can be you know, and so they, they're taking more sensible approach to their cycling. They. Once they've tried having a bit more rubber on the road or on the trail. They don't go back to riding a 23 and, you know, a 25, they, the minimum becomes a 28 or 32. So I think they're taking a much more pragmatic and I would say. [00:24:57] Reassuring route through their cycling career. And it makes me much happier. I always, you know, when when a client walks out with a bike with a 32 Rhode Tyro, 28 or something. Yeah, it's good modem, you know, cause it's, you've got more grip there. You've got more comfort. You've got more control. You've got more safety margin. [00:25:12] So I just think it's been a really, I think the whole gravel movement has been a altogether, very positive. I have to say for my clients for bike design. And of course it's all been liberated by disc brakes. Isn't it? I mean, seven was doing this a long time ago, one way or another, but I mean, you know, as were other manufacturers, but this has all been bought a life by the advent of disc brakes, isn't it? [00:25:32] You know, and allowing the frame designer morph.  [00:25:35] Craig Dalton: Yeah, a hundred percent. When you look at some of your professional athletes on the road that you work with, are you seeing like some of these elements of a little bit more comfort or are we still looking at these, you know, flat backs and high seats and long stems for the road athletes? [00:25:51] Or are there actual like performance benefits that can be gained by pulling that back a little bit and making them a bit more relaxed? [00:25:57] Phil Cavell: Yeah, I don't, I'd like to say I did see a bit of the latter and I think some, you know, some of the pros, the younger ones, you know, they look at it, look at Tom peacock. I mean, he comes from a cyclocross background, mountain bike background, you know, it's not, it's never too early, you know, he, you know, he has that background. [00:26:14] You know, I'm not saying that his rope position is an aggressive. There's a good chance that, you know, he's going to have some, you know, he's crammed some smarts about him when he sets up his road bike. We, you know, I don't see necessarily that they are setting their Roebucks road bikes up any different, but they all do ride gravel. [00:26:30] They all got gravel bikes. You know, one hopes that at some point they're going to take some, you know, some kind of recalibration by osmosis between the two, two formats. Certainly my amateur. You know, th they're now becoming category sensitive, you know, they, you know, they're no longer, they're no longer seeing these pigeonholes. [00:26:49] They just, you know, there's getting bikes at work for a number of different environments. And I think that's brilliant and I love that. Yeah.  [00:26:56] Craig Dalton: The other thing that's been talked about this book was and I heard you speaking on another podcast and referencing that you didn't think people were going to hang their hats on it as much as they have, but just this notion that amateur athletes are riding much closer to their threshold than professional athletes are on a weekly and monthly basis. [00:27:13] Phil Cavell: Yeah. That, yes, that w the podcast, I was that too. So John Lewis is the  [00:27:19] Craig Dalton: baseline podcast,  [00:27:20] Phil Cavell: I think. Yeah. Yeah, it's been picked up on a lot that, I mean, the thing is data doesn't lie, you know, th the fact is that amygdala amateur athletes tend to spend more of their time as a proportion, closer to the red line and professionals per year. [00:27:34] So we're 50 years of all 50 years of age, you know, in any other century we'd be dead, but there we are literally thrashing our bodies to destruction. Not literally, but metaphorically compared to professional writers. So they're writing at 60 something percent and we're writing 80% of our potential. [00:27:51] You know, one has to think, what is that sense of, or, and the book really is trying to answer that. It is that sensible, rational, sustainable and you know, and it, what it means is that professional cyclists are more ordered and structured in the way that they ride and train more cognizant of what they should be doing. [00:28:08] We tend to ride in this kind of mid sort of mid watch the whole time, you know, where are hard, bits are not hard enough. And our easy bits are too easy to just ride in this. What John Baker calls whirlwind of doom, you know, we're just and I can recognize it in myself, you know, decades gone past, I can recognize that, you know, where I'm riding in that kind of just in that uncomfortable zone all the time.  [00:28:30] Craig Dalton: It  [00:28:30] Resonated with me for sure. Only because as I mentioned offline, you know, I live in a little bit of a hilly place and I prefer to ride almost exclusively off-road so I, I do find myself grinding like a diesel engine up these Hills, never particularly having a super easy day and but never really doing anything that would resemble an interval either. [00:28:52] Phil Cavell: Yeah. And that's right. I've worked with so many professional athletes and amateurs. And when they're forced to take things easy, you know, injury or illness, they always come back stronger, but they come back renewed and rejuvenated. It's yes, because your body's been desperate for this for so long. And yeah, and I think that's absolutely right. [00:29:12] Whereas now I actually literally make myself ride really easy. Oh my God, this is lovely. I can feel my body's rejuvinating as I write. And then if I want to have a little pot and go a bit hard, I do. I definitely never ride hard unless I want to ever it, you know, I, I use that rule for myself unless I'm fizzing with energy and really want to ride hard. [00:29:31] I don't. Yeah. And the rest of the time, I just knock it back. A couple of gears. I know that I'm building mitochondria, I'm working my oxidative system. It's all good for me. The other  [00:29:41] Craig Dalton: thing that I picked up was just this notion of. Getting your head around dropping a cycling workout, picking up a strength training workout, or stand up paddle board session in your week. [00:29:52] And again, with this holistic idea that it's actually going to make you a faster cyclist.  [00:29:59] Phil Cavell: Yeah. And I think that's right. You've got to take one step back, take two steps forward as a midlife athlete because. Yeah. So I think we'll do nothing for bone density or bone minerality. It'll do nothing for sarcopenia or muscle loss. [00:30:12] It'll do nothing really for flexibility. There's so much of the, you know, you'll do nothing for balance. Really. There's so much of your potential. That's not being challenged by cycling and not being developed. So you're not building, you're not building resilience in your Shasti. Do you want to build resilience in your Shasti? [00:30:27] You've got to put the bike aside for a second. And do other things and that will make you faster. It's it's a tool. It's a tool. I was going to mix my metaphors. It's a big pill to swallow that one.  [00:30:37] Craig Dalton: Totally it very much is. And I struggled with that a little bit myself, but I realized it to be a hundred percent true. [00:30:44] Like I need to do these different things in order to be successful. And it's been an exploration. I've got a future podcast, guests just talking about why we need to do that. And I think it's critically important.  [00:30:56] Phil Cavell: Yeah. And I don't athlete in the, in photography today. Very good athlete, you know, was he 47, 48 hours, incredibly strong, very powerful, doing big events. [00:31:05] You're doing that event where they ride tour stages, you know, back to back tours stages before the tour or whatever. And, you know, I did a single X partial, single leg squat with him and he couldn't do a partial, single leg squat. It's you know what, you know, that's a pretty simple thing to do a partial single as to what you know, Yeah, I see that a lot. [00:31:23] It's nice. Not a new, that's not, it's not atypical, you know, see a lot, you know, where you got super fit people and they can't do simple things, you know?  [00:31:31] Craig Dalton: Yeah. No, I think that's so true. And I remember maybe in my forties, patting myself on the back that I'd selected a sport that you can ride, you know, you can ride a bike your entire life, but I didn't realize at the time that yes, you can, but you're going to need to do other things to support that goal. [00:31:47] Phil Cavell: Yeah, that's right. And we've all heard stories where you've got a friend or a colleague and they're, you know, midlife, cyclists, and they have an accident which is quite innocuous. And the damage is more, you know, more than you, one would expect. And you know, they didn't have a DEXA scan or, you know, looks, which looks, you know, the sort of bone minerality and it's low they're, what's called osteopenic or osteoporotic. [00:32:08] And it's because all they've done is cycle all their lives and not done anything off the bite whatsoever. And now they've got a bone density issue. You know, you know, if we're going to build resilience in the chassis, one of the things we need to look at is bone minerality, bone D.  [00:32:21] Craig Dalton: Yeah, it makes a ton of sense. [00:32:23] The book is great. I really enjoyed it. As I said, hit me at the right time. I hope for those listeners, like if your late thirties, early forties get on this book earlier, rather than later, because at 50, I've got some catching up to do. I'm committed to the cause. Cause I want to see everybody out there on the gravel events in 2022. [00:32:42] So Phil, thank you so much for the time. Thank you for writing this book and putting such good work out there in the.  [00:32:48] Phil Cavell: You're so welcome, Craig, it's been a pleasure to talk to you. Have a great weekend.  [00:32:52] Craig Dalton: Cheers.  [00:32:53] Big thanks to Phil for joining the show this week. I hope you all go out there and take a look at the midlife cyclist book, whether you're a midlife cyclist, yourself approaching midlife or otherwise. I think there's a lot of value in understanding.  [00:33:07] What our bodies are going to go through as mid-life cyclists. I know this is something that I wish I was more attuned to as a younger lad. I think I would be in a lot better shape today.  [00:33:19] And another big, thanks to competitive cyclists for joining us as a sponsor this week and the coming weeks. Be sure to visit competitive cyclists.com/the gravel ride and enter promo code to the gravel ride. To get 15% off your full price purchase and free shipping on orders over $50. Some exclusions apply as they always do.  [00:33:40] Thanks for spending a little bit of your week with me this week. Until next time here's defining some dirt onto your wheels      

Rodney Scrimsher has used TrainerRoad since 2016 to raise his FTP by over 96w and go from hoping he could finish Lotoja (200mi road race) to getting 2nd place in the Category ⅘ division. Tune in to hear how he accomplished this in addition to how he used TrainerRoad to go from 88th place to 3rd place in a truly unique and fun yearly TT series. Continue the discussion on the TrainerRoad Forum: https://www.TrainerRoad.com/forum Be a guest on the Successful Athletes Podcast: https://bit.ly/2Mg8up6 --------------------------------------------- ABOUT TRAINERROAD — CYCLING'S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals Learn about Adaptive Training: https://bit.ly/3gOeL6n Build Your Custom Plan: https://bit.ly/3zIsowJ Train Together with Group Workouts: https://bit.ly/3cUX4Rp Get Started: https://bit.ly/3xIjzRP --------------------------------------------- ATHLETE INTERVIEWS THAT MAKE YOU FASTER The Successful Athletes Podcast dissects the preparation and execution of outstanding performances by TrainerRoad athletes. From world record performances to personal records and life-changing health improvements, get an inside look at what it takes to get faster. Subscribe to the Successful Athletes Podcast on iTunes: https://apple.co/2X0KEj2 --------------------------------------------- FOLLOW TRAINERROAD Facebook: https://www.facebook.com/TrainerRd Instagram: https://www.instagram.com/trainerroad/ Twitter: https://twitter.com/TrainerRoad Strava Club: https://www.strava.com/clubs/trainerroad

Connor Willson used TrainerRoad to go from 4.5 to 5.2W/kg, raising his FTP by 44 watts and losing two kilograms. Tune in now to find out what did Connor do to break the 5W/kg barrier, how his background as a competitive ski racer gives him an advantage, and much more in the latest episode of the Successful Athletes Podcast Continue the discussion on the TrainerRoad Forum: https://www.TrainerRoad.com/forum Be a guest on the Successful Athletes Podcast: https://bit.ly/2Mg8up6 --------------------------------------------- ABOUT TRAINERROAD — CYCLING'S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals Learn about Adaptive Training: https://bit.ly/3gOeL6n Build Your Custom Plan: https://bit.ly/3zIsowJ Train Together with Group Workouts: https://bit.ly/3cUX4Rp Get Started: https://bit.ly/3xIjzRP --------------------------------------------- ATHLETE INTERVIEWS THAT MAKE YOU FASTER The Successful Athletes Podcast dissects the preparation and execution of outstanding performances by TrainerRoad athletes. From world record performances to personal records and life-changing health improvements, get an inside look at what it takes to get faster. Subscribe to the Successful Athletes Podcast on iTunes: https://apple.co/2X0KEj2 --------------------------------------------- FOLLOW TRAINERROAD Facebook: https://www.facebook.com/TrainerRd Instagram: https://www.instagram.com/trainerroad/ Twitter: https://twitter.com/TrainerRoad Strava Club: https://www.strava.com/clubs/trainerroad

Join us for a special live question and answer session with Nate and Jonathan about all things Adaptive Training! -------------------------------------------- TOPICS COVERED IN THIS EPISODE - Intro 0:00 - Why did we build Adaptive Training and what is it? 0:47 - How does it make you faster? 19:01 - How can you use it? 30:32 - What are the new metrics in Adaptive Training? 31:58 - What specific adaptations will be recommended? 39:15 - What about FTP tests? 48:02 -What about unstructured, outside rides? 59:21 - Live questions and answers 1:05:23 -------------------------------------------- TRY TRAINERROAD RISK FREE FOR 30 DAYS! TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals. Get Started: https://bit.ly/3unoSnx Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW Build Your Custom Plan: https://bit.ly/3oR8sme Train Together with Group Workouts: https://bit.ly/3fkaYyd -------------------------------------------- LEARN MORE ABOUT ADAPTIVE TRAINING Adaptive Training Video: https://youtu.be/gE2yPYZ15ew Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW How Adaptive Training Makes You Faster: https://bit.ly/2ZNfWLq -------------------------------------------- SUCCESSFUL ATHLETES PODCAST Listen to the Successful Athletes Podcast now!: https://www.TrainerRoad.com/SAP -------------------------------------------- SCIENCE OF GETTING FASTER PODCAST Listen to the Science of Getting Faster Podcast now!: https://www.TrainerRoad.com/SOGF -------------------------------------------- STAY IN TOUCH Facebook: https://www.facebook.com/TrainerRd Instagram: https://www.instagram.com/trainerroad/ Twitter: https://twitter.com/TrainerRoad Strava Club: https://www.strava.com/clubs/trainerroad

Joy Aboim used TrainerRoad to raise her FTP 17 watts and accomplish a massive personal goal of finishing a full-distance IRONMAN. After missing the time cut in two full-distance IRONMAN's, Joy was struggling with self-doubt. Having come up short 2/2 times and being one of the only black athletes she had seen in triathlon, Joy couldn't help but ask if she belonged in long-distance triathlon. After signing up for TrainerRoad and discovering the Ask a Cycling Coach Podcast, Joy renewed her commitment to becoming an IRONMAN and achieved her goal. Listen in to learn how Joy overcame her self-doubt and became an IRONMAN. Continue the discussion on the TrainerRoad Forum: https://www.TrainerRoad.com/forum Be a guest on the Successful Athletes Podcast: https://bit.ly/2Mg8up6 --------------------------------------------- ABOUT TRAINERROAD — CYCLING'S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals Learn about Adaptive Training: https://bit.ly/3gOeL6n Build Your Custom Plan: https://bit.ly/3zIsowJ Train Together with Group Workouts: https://bit.ly/3cUX4Rp Get Started: https://bit.ly/3xIjzRP --------------------------------------------- ATHLETE INTERVIEWS THAT MAKE YOU FASTER The Successful Athletes Podcast dissects the preparation and execution of outstanding performances by TrainerRoad athletes. From world record performances to personal records and life-changing health improvements, get an inside look at what it takes to get faster. Subscribe to the Successful Athletes Podcast on iTunes: https://apple.co/2X0KEj2 --------------------------------------------- FOLLOW TRAINERROAD Facebook: https://www.facebook.com/TrainerRd Instagram: https://www.instagram.com/trainerroad/ Twitter: https://twitter.com/TrainerRoad Strava Club: https://www.strava.com/clubs/trainerroad

Intel Alder Lake discussion and availability, performance metrics from M1 Pro and Max, AMD and Intel Earnings report and comparison, Google deletes FTP....yeah, and a burger.  See the full breakdown below.Timestamps:00:00 Intro02:05 Burger of the Week07:12 Intel Alder Lake Desktop CPUs24:18 Intel Q3 Earnings31:30 AMD Q3 Earnings37:37 Podcast Sponsor: VPLS38:55 Apple M1 Pro and M1 Max Performance at AnandTech41:50 M1 Max vs. Leaked Alder Lake Geekbench Numbers46:29 A New Starfield Trailer48:31 The End of UWP49:55 Microsoft Force-Installing PC Health Check on Win10 PCs52:09 Podcast Sponsor: TextExpander53:14 RPCS356:03 What is the MSI SPATIUM?58:05 Google Deletes FTP from Chrome59:27 Picks of the Week1:07:40 Outro★ Support this podcast on Patreon ★

Daar zijn we weer, met een fonkelnieuwe aflevering van Tweewielers. Laten we beginnen met het beste nieuws van de afgelopen weken. Want we hebben een officiële order geplaatst en er komen weer nieuwe petjes aan. Neenee, niet alleen maar die blauwe die we al hadden, maar we hebben drie nieuwe kleuren aan het assortiment toegevoegd. Prachtig he? Welke kleuren dat zijn hoor je in deze aflevering. Maar als je niet zo lang kan wachten, kan je ook nú al onze Insta-pagina checken. In de afgelopen periode hebben we veel gegraveld. Bij Martijn was de reden daarvoor enigszins uit noodzaak voortgekomen, want hij vond het nodig om twee weken geleden bij zijn wegfiets twee spaken te breken en een achterpadje te verbuigen. Maar afgezien daarvan is het nu ook gewoon bere, beremooi op de onverharde paden. Herman is tegelijkertijd begonnen aan een heuse FTP-booster op de Zwiffers. Vier weken lang trekt hij zich met allerlei lellendzware oefeningen helemaal uit elkaar. En als een keer een avondje overslaat, dan is-ie te vinden tussen de Rocycling-girls. Wat dat is? Je hoort het halverwege. Genoeg getypt voor nu. Ga vooral lekker luisteren. En fietsen. En oh ja, we hadden nog wat shownotes in de aanbieding:Dit is de GPX van het praktisch perfecte gravelrondje van MartijnHier tref je de rondje die Herman ten zuiden van Breda reedEn dit is de Brown Divide van niemand minder dan routekoning van de Veluwe: Erwin SikkensAls laatste: deze film van Lachlan Morton die solo de hele Tour reed, die wil je zienSupport this show http://supporter.acast.com/tweewielers. See acast.com/privacy for privacy and opt-out information.

https://www.evoq.bike/blog/2019/4/11/how-to-pace-a-time-trial-in-cycling It's all about course recon, managing the surges to keep your speed high, avoid exploding, and finishing strong! These thoughts on energy production above FTP can be applied to road racing also, and I have a new post coming soon! --- Support this podcast: https://anchor.fm/evoqbike/support

Carson Bench used TrainerRoad to drop 26 minutes from his time at IRONMAN 70.3 Augusta while raising his FTP 34 watts. Tune in to find out how Carson trained to improve his swim, bike and run performance, and for insight into how Carson has waged a battle with substance abuse, eating disorders and more while being an endurance athlete. Continue the discussion on the TrainerRoad Forum: https://www.TrainerRoad.com/forum Be a guest on the Successful Athletes Podcast: https://bit.ly/2Mg8up6 -------------------------------------------- ABOUT TRAINERROAD — CYCLING'S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals Learn about Adaptive Training: https://bit.ly/3gOeL6n Build Your Custom Plan: https://bit.ly/3zIsowJ Train Together with Group Workouts: https://bit.ly/3cUX4Rp Get Started: https://bit.ly/3xIjzRP -------------------------------------------- ATHLETE INTERVIEWS THAT MAKE YOU FASTER The Successful Athletes Podcast dissects the preparation and execution of outstanding performances by TrainerRoad athletes. From world record performances to personal records and life-changing health improvements, get an inside look at what it takes to get faster. Subscribe to the Successful Athletes Podcast on iTunes: https://apple.co/2X0KEj2 -------------------------------------------- FOLLOW TRAINERROAD Facebook: https://www.facebook.com/TrainerRd Instagram: https://www.instagram.com/trainerroad/ Twitter: https://twitter.com/TrainerRoad Strava Club: https://www.strava.com/clubs/trainerroad

Episode 167: Favorite Horror Movies, Games, Books, and TV! What makes something horror? Our favorite horror movies and games: Video Games: Dead Space, Bloodbourne, Resident Evil, Silent Hill 2,  Movies: Frailty, Candyman, Fallen, Saw, Hostel, Silence of the Lambs, Dog Soldiers, The Devil's Rejects, Pet Semetary, Event Horizon, It Follows, The Night House,  TV Shows: Tales from the Crypt, The Walking Dead, Goosebumps, Are You Afraid of The Dark, Masters of Horror, Creep Show, Channel Zero,  Books: Anathema, Tender is the Flesh, The Road, I am Legend. Pet Semetary, The Shining, Anything by Nick Cutter, The Terror.  Recommendations:  Channing: Pet Semetary (All of Them) Joe:  The Fifth Season by N.K. Jemisin (Book) Read my review here: Book Review: The Fifth Season by N.K. Jemisin Go To: https://joesnotesblog.com/ Contact us on Facebook: https://www.facebook.com/FleetingThoughtsPodcast Get Channing's Books: https://www.amazon.com/Channing-Cornwall/e/B00E81OUA8?ref=sr_ntt_srch_lnk_5&qid=1615091019&sr=8-5 The Fleeting Thoughts Podcast is available wherever podcasts are available.

This Week Dr. Doug talks: CyberTraining, the death of FTP, Quickfox VPN, Zerodium, FIN7, TruthSocial, GPS hijinx, candy corn, as well as all the show wrap ups on this edition of the Security Weekly News Wrap up Show!   Visit https://www.securityweekly.com/swn for all the latest episodes! Show Notes: https://securityweekly.com/swn160

This Week Dr. Doug talks: CyberTraining, the death of FTP, Quickfox VPN, Zerodium, FIN7, TruthSocial, GPS hijinx, candy corn, as well as all the show wrap ups on this edition of the Security Weekly News Wrap up Show! Follow us on Twitter: https://www.twitter.com/securityweekly Like us on Facebook: https://www.facebook.com/secweekly Visit https://www.securityweekly.com/swn for all the latest episodes! Show Notes: https://securityweekly.com/swn160

This Week Dr. Doug talks: CyberTraining, the death of FTP, Quickfox VPN, Zerodium, FIN7, TruthSocial, GPS hijinx, candy corn, as well as all the show wrap ups on this edition of the Security Weekly News Wrap up Show! Follow us on Twitter: https://www.twitter.com/securityweekly Like us on Facebook: https://www.facebook.com/secweekly Visit https://www.securityweekly.com/swn for all the latest episodes! Show Notes: https://securityweekly.com/swn160

Google removes FTP from Chrome; a journalist looks at a state website's source code and the governor brands him a "hacker"; Facebook is in trouble, and plans to change its name, sort of; and we look at Apple's new MacBook Pros, that really are for pros. Show Notes: Governor wants to prosecute journalist who clicked View Source Hacker definitions Google finally removed FTP from Chrome 95 browser Facebook is planning to rebrand the company with new name Facebook CEO Mark Zuckerberg added to D.C. privacy lawsuit Apple Watch Series 7 Review: A Larger Display, but No Essential Changes Juli Clover's Apple Watch photo Apple Goes Pro in Second Homegrown Silicon Salvo Intego Mac Premium Bundle X9 is the ultimate protection and utility suite for your Mac. Download a free trial now at intego.com, and use this link for a special discount when you're ready to buy.

Columbus Day Controversy, Beta Males and Much More! Recommendations:  Channing: The Ravenous by Amy Lukavics (Book) Joe:  The Hunger Games (Movies and Books) (Hulu)   Go To: https://joesnotesblog.com/ Contact us on Facebook: https://www.facebook.com/FleetingThoughtsPodcast Get Channing's Books: https://www.amazon.com/Channing-Cornwall/e/B00E81OUA8?ref=sr_ntt_srch_lnk_5&qid=1615091019&sr=8-5 The Fleeting Thoughts Podcast is available wherever podcasts are available. 

It's been a while coming but finally, the Grumpy Old Coaches are back in the hot seats for another round of anarchy and bitchiness about things we see that just make us…..well, grumpy. Steve gets hot under the collar about ‘junk miles' and why there is no such thing in cycling Simon gets stuck into the ludicrous concept of recovery runs for triathletes Marc goes off on one about HIT training and then periodisation Everyone gets really grumpy about fad diets Steve loses his cool when we discuss running technique The over-focus on FTP and Vo2 max causes one of the team to explode As you can probably tell, we had a great time recording this podcast. We'll be back with another episode at Christmas. If you've got topics that you would like us to get really grumpy about, send your ideas to beth@thetriathloncoach.com.   To find out more about Steve and Marc please see the links below   You can find more information about Steve Lumley HERE Marc Laithwaite is a coach who also runs a running/triathlon shop - The Endurance Store You can find more about both HERE   Take a 30 day trial in my SWAT Inner Circle for just £1. Watch this video for more information. Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life. If you would like to help offset the cost of our podcast production, we would be so grateful.  Please click here to support the HPH podcast.  Thank you! Visit Simon's website for more information about his coaching programmes.  Links to all of Simon's social media channels can be found here.  For any questions please email Beth@TheTriathlonCoach.com.

New Amsterdam FC Co-Founder Laurence Girard joins FTP host John Frusciante to discuss the current state of his club. --- Send in a voice message: https://anchor.fm/first-team-podcast/message

Episode 900: Sick Tracks! – ‘It’s evil’: Jim Acosta reacts to Trump’s remark during interview – National Coming Out Day – Mother Reads lyrics to NWAs song FTP at board meeting after it is added to students curriculum

Episode 900: Sick Tracks! – ‘It’s evil’: Jim Acosta reacts to Trump’s remark during interview – National Coming Out Day – Mother Reads lyrics to NWAs song FTP at board meeting after it is added to students curriculum

Nadia Hill used TrainerRoad to reach 3.8w/kg and raise her FTP 53 watts. While returning to MTB after an injury, Nadia realized she wasn't enjoying mountain biking like she used to. In spite of her boyfriend's suggestion to try an e-bike, Nadia went all in on structured training with TrainerRoad. She's now enjoying the sport more than ever and has even begun achieving podium results in races. Tune in to learn what training Nadia has followed and how she has gotten faster. Continue the discussion on the TrainerRoad Forum: https://www.TrainerRoad.com/forum Be a guest on the Successful Athletes Podcast: https://bit.ly/2Mg8up6 ------------------------------------------------ ABOUT TRAINERROAD — CYCLING'S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals Learn about Adaptive Training: https://bit.ly/3gOeL6n Build Your Custom Plan: https://bit.ly/3zIsowJ Train Together with Group Workouts: https://bit.ly/3cUX4Rp Get Started: https://bit.ly/3xIjzRP ------------------------------------------------ ATHLETE INTERVIEWS THAT MAKE YOU FASTER The Successful Athletes Podcast dissects the preparation and execution of outstanding performances by TrainerRoad athletes. From world record performances to personal records and life-changing health improvements, get an inside look at what it takes to get faster. Subscribe to the Successful Athletes Podcast on iTunes: https://apple.co/2X0KEj2 ------------------------------------------------ FOLLOW TRAINERROAD Facebook: https://www.facebook.com/TrainerRd Instagram: https://www.instagram.com/trainerroad/ Twitter: https://twitter.com/TrainerRoad Strava Club: https://www.strava.com/clubs/trainerroad

Topic: Joe went to Hawaii and more! Recommendations:  Channing: Midnight Mass (Netflix) Joe: Brooklyn Nine Nine (Hulu)   Go To: https://joesnotesblog.com/ Contact us on Facebook: https://www.facebook.com/FleetingThoughtsPodcast Get Channing's Books: https://www.amazon.com/Channing-Cornwall/e/B00E81OUA8?ref=sr_ntt_srch_lnk_5&qid=1615091019&sr=8-5 The Fleeting Thoughts Podcast is available wherever podcasts are available. 

In a follow up to our discussion on threshold based training last week, here's a perfect example of a session that executes this aspect of our physiology really well. One of our listeners sent in the following: 5 x 5min (4min @ 100% FTP, 1min @ 105-120% FTP) with 2.5min recovery In the context of preparing for a TT run up the 1 in 20 climb, this is pretty much spot on. Have a listen to our thoughts on the session in this episode. For more free resources about improving endurance performance, sign up to our email list here: http://go.metsperformance.com.au/free-mets-mastermind

Linux para Apple Silicon ya casi / Files v2 / Windows 11 pausado en China / El Capitán Kirk en Blue Origin / HBO trae 4K y una cosa rara / Adiós IGTV Patrocinador: Allianz es el líder mundial en gestión activa https://www.allianz.es/allianz-inversion.html. Te ofrece fondos de inversión, sostenibles y tecnológicos, así como planes de jubilación adaptados a tu edad actual https://www.allianz.es/plan-de-pensiones.html. Además de un producto único con garantía alemana como es Allianz Perspektive https://www.allianz.es/seguro-de-ahorro.html. — Para más información, asesórate en Allianz.es https://www.allianz.es/ o en el 900 228 228 tel:+34900228228. Linux para Apple Silicon ya casi / Files v2 / Windows 11 pausado en China / El Capitán Kirk en Blue Origin / HBO trae 4K y una cosa rara / Adiós IGTV  La adaptación de Linux a los procesadores Apple Silicon ya va tomando forma. Asahi Linux, el proyecto de código libre liderado por el español Héctor Martín lleva unos meses imparable. En su último boletín https://asahilinux.org/2021/10/progress-report-september-2021/ cuentan que ya es "tan usable como un escritorio básico para Linux (sin la aceleración por hardware)", y que los Mac con M1 ya son los PC con ARM más rápidos con Linux.  Files v2 llega a Windows 10 y 11. La aplicación alternativa de navegador de archivos con algunas funciones interesantes como las pestañas, se actualiza https://microsofters.com/179881/files-v2-el-mejor-explorador-de-archivos-para-windows-10-y-windows-11/ con soporte para FTP, agrupar archivos, e incluso un modo de superposición compacta que te permite tener una ventana permanentemente visible por encima del resto de ventanas.  ¿Qué pasará con Windows 11 en China? China prohíbe desde hace 22 años la venta de chips de seguridad TPM, así que los fabricantes no pueden pre-instalar https://www.scmp.com/tech/big-tech/article/3151286/how-banned-encryption-chip-stopping-china-running-windows-11-now el sistema operativo en sus portátiles para ese mercado. Los usuarios que lo instalen por su cuenta, recordemos, pueden saltarse ese requisito. — Considerando que casi 1 de cada 3 PCs del mundo se vende allí... ¿qué decisión tomará Microsoft, creará una versión china de Windows 11?  Más consecuencias de la caída de Facebook. Facebook publicó un post-mortem del incidente https://engineering.fb.com/2021/10/05/networking-traffic/outage-details/ algo vago en detalles. Telegram anunció que recibió 70 millones de usuarios https://www.infobae.com/america/tecno/2021/10/05/telegram-registro-mas-de-70-millones-de-usuarios-nuevos-tras-la-caida-de-whatsapp/ nuevos, la mayoría huérfanos de WhatsApp. — Según Haystack aumentó la productividad mundial https://www.usehaystack.io/blog/facebook-outage-increased-developer-throughput-by-32 de los programadores, y también las llamadas de teléfono https://www.nobbot.com/personas/la-caida-de-facebook-nos-recuerda-que-la-voz-humana-es-algo-mas-que-un-cortometraje-de-almodovar/#.YVxgjGS6nk0.twitter e incluso hasta los SMS.  William Shatner capitaneará la segunda misión de Blue Origin. El Capitán Kirk de Star Trek por fin irá al espacio de verdad en vez de al de carton piedra, aunque siendo la cápsula de Blue Origin tampoco creo que haya mucha diferencia. Hará historia igualmente https://es.gizmodo.com/william-shatner-el-mitico-capitan-kirk-de-star-trek-v-1847798111 porque a sus 90 años romperá el récord de persona más mayor en el espacio.  Ojo que no solo no pagará el billete. Blue Origin le pagará a él por ir https://www.tmz.com/2021/09/24/william-shatner-going-space-jeff-bezos-blue-origin/. Marketing puro. Le acompañarán el fundador de Planet (una de mi startups favoritas), otro emprendedor millonario y una VP de la propia Blue Origin.  Mientras tanto en la EEI llegaron la actriz y el director ruso que van a rodar parte de una película https://www.microsiervos.com/archivo/espacio/actriz-director-estacion-espacial-internacional.html durante los próximos días.  La nueva app de HBO llega a España con 4K y una extraña petición para los clientes abonados actuales. Si quieren mantener sus listas de contenido (contenido en favoritos) deberán hacer un pantallazo en la vieja app https://www.genbeta.com/multimedia/tus-listas-hbo-espana-se-perderan-cuando-llegue-hbo-max-tienen-solucion-que-le-saques-captura-pantalla y compartirlo dentro de la nueva. — No me explico qué motivo técnico les ha hecho aceptarlo.  La buena noticia es que la nueva aplicación tendrá un soporte mucho más amplio, incluyendo PlayStation.  IGTV desaparece y se diluye en el resto de Instagram. La aplicación hermana de Instagram que permitía subir y consumir vídeos más largos, de hasta 60 minutos. Poco más de tres años después, sus creadores deciden renombrarla a "Instagram TV" y aunque seguirá como app separada, los vídeos estarán presentes en el feed de la nodriza https://eloutput.com/noticias/redes-sociales/igtv-cambio-nombre-instagram-tv/.  Es decir que en Instagram tendrás un feed con imágenes, galerías, y vídeos de entre 1 segundo y 60 minutos. Además de las historias que van por separado. — Lo que sigue sin hacer todavía Instagram: pagar a los creadores, como sí hace YouTube. Se han pasado de listos.  Google activará la verificación en dos pasos a 150 millones de usuarios automáticamente. No ha especificado los factores que decidirán qué tipo de usuarios, pero antes de acabar el año muchos más usuarios de Google necesitarán un salto adicional para acceder a sus cuentas https://www.europapress.es/portaltic/ciberseguridad/noticia-google-activara-auntenticacion-dos-factores-150-millones-usuarios-antes-acabe-ano-20211005165222.html. Parece que será obligatorio para todos aquellos con canal en YouTube, unos dos millones.  Detenida una pequeña banda de Ransomwareros en Ucrania. Una operación policial internacional se salda con el arresto de dos miembros https://www.theregister.com/2021/10/04/ukraine_arrests_two_ransomware_150m_allegations_revil/ de una banda mayor de criminales digitales. Han requisado un millón de euros en criptomoneda, dinero en metálico y les acusan de haber atacado a "más de 100" empresas. — Improbable, pero no imposible, que sean parte de REvil.  Citroën presenta una base para vehículos eléctricos con ruedas esféricas. El Citroën Skate es un protipo conceptual https://www.caranddriver.com/es/movilidad/a37862420/citroen-skate-concept/ que serviría de sistema locomotor para una serie de vehículos urbanos diferentes. Encima del mismo se podrán poner diferentes carrocerías con objetivos variados. — Interesante pero dependerá de su precio y facilidad de fabricación.

I kick off season 4 with Matt Miller, the MTB Phd, a mountain bike coach, sport scientist and inventor of the Brake Ace, based out on New Zealand. Matt and I discuss, typical vs optimal pacing for MTB and gravel events, how braking can make you faster, and how the vibrations of off-road riding might be detrimental to your health. Follow Matt on InstagramMTBPhd.comValidity of FTP in predicting XCO PerformanceBrake Ace

High carb intake and endurance sports go hand-in-hand, but is this damaging to your health? Join us and Orange Seal Off-Road's Hannah Finchamp as we dig into the relationships of glucose, insulin and workout intensity to know how you can prioritize health and performance, and much more! ---------------------------------------------- TOPICS COVERED IN THIS EPISODE - Intro 0:00 - What happens when our bodies eat sugar? 5:21 - How does insulin work? 8:38 - How does activity affect insulin? 15:52 - Are high-carb endurance athletes at risk of becoming diabetic? 20:30 - Data-driven ways to plan meal timing 50:59 - Hannah's tips for bike choice 1:30:40 - A pro's guide to chaotic race starts 1:35:59 - Live questions and answers 1:53:54 ---------------------------------------------- RESOURCES MENTIONED IN THIS EPISODE - Threshold Intervals for Cyclists: Benefits, Examples, and Tips for Success - +61w FTP and Full-Distance Tri Finish with Lauren Hackney - Successful Athletes Podcast Episode 60 - Successful Athletes Podcast - Adaptive Training - Hannah's Instagram - TrainerRoad's Instagram - Coach Jonathan's Instagram - Coach Chad's Instragram - Regulated transport of the glucose transporter GLUT4 - Exercise, GLUT4, and skeletal muscle glucose uptake - Insulin and insulin resistance - Exercise alleviates lipid-induced insulin resistance in human skeletal muscle-signaling interaction at the level of TBC1 domain family member 4 - Exercise-Induced alterations in intramyocellular lipids and insulin resistance: The athlete's paradox revisited - Metabolic Syndrome - Continuous vs interval training on glycemic control and macro- and microvascular reactivity in type 2 diabetic patients - Update on the effects of physical activity on insulin sensitivity in humans - Moderate-Intensity Exercise and High-Intensity Interval Training Affect Insulin Sensitivity Similarly in Obese Adults - The Effect of Regular Exercise on Insulin Sensitivity in Type 2 Diabetes Mellitus: A Systematic Review and Meta-Analysis - Effects of exercise and lack of exercise on glucose tolerance and insulin sensitivity - Changes in Aerobic Capacity and Visceral Fat but not Myocyte Lipid Levels Predict Increased Insulin Action After Exercise in Overweight and Obese Men - Muscle Oxidative Capacity Is a Better Predictor of Insulin Sensitivity than Lipid Status - Update on the effects of physical activity on insulin sensitivity in humans - Increased Skeletal Muscle Capillarization After Aerobic Exercise Training and Weight Loss Improves Insulin Sensitivity in Adults With IGT - The “Ups” and “Downs” of a Bike Race in Type 1 Diabetes: Dramatic Differences in Blood Glucose Responses from the Paris to Ancaster Spring Classic - Ryan Standish's Instagram - The TowWhee Adventure Tow Strap - Stretches for Cyclists: 5 Stretches You Should Know ---------------------------------------------- TRY TRAINERROAD RISK FREE! TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals. Get Started: https://bit.ly/3unoSnx Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW Build Your Custom Plan: https://bit.ly/3oR8sme Train Together with Group Workouts: https://bit.ly/3fkaYyd ---------------------------------------------- LEARN MORE ABOUT ADAPTIVE TRAINING Adaptive Training Video: https://youtu.be/gE2yPYZ15ew Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW How Adaptive Training Makes You Faster: https://bit.ly/2ZNfWLq ---------------------------------------------- SUCCESSFUL ATHLETES PODCAST Listen to the Successful Athletes Podcast now!: https://www.TrainerRoad.com/SAP ---------------------------------------------- SCIENCE OF GETTING FASTER PODCAST Listen to the Science of Getting Faster Podcast now!: https://www.TrainerRoad.com/SOGF ---------------------------------------------- STAY IN TOUCH Facebook: https://www.facebook.com/TrainerRd Instagram: https://www.instagram.com/trainerroad/ Twitter: https://twitter.com/TrainerRoad Strava Club: https://www.strava.com/clubs/trainerroad

It's the WP Minute! This episode is brought to you by FooGallery, check out their latest WooCommerce integration to start selling images right through WooCommerce, head on over to Foo.Gallery for more information! You know the drill, everything I mention here will be linked up in the newsletter and the blog post. Check out thewpminute.com for the links. News It was a blast keeping up with the breaking news last week and things are still shaking. Alex Denning writes an interesting post about Awesome Motive's marketing machine powering millions of dollars in revenue. He explores how it all works as separate products in a decentralized network. Go check out his take on Awesome Motive's value of products under one umbrella. The Matt Report also has a great interview with Syed Balkhi, to recap his point of view on the acquisition of Sandhills development. All the acquisitions… It was announced that WPLandingKit is joining Themeisle. WPLandingKit is a popular plugin that lets you map domain names to individual WordPress pages within your site. Themeisle will look to incorporate this plugin with their Neve and Otter products to provide a solution for managing landing pages for WordPress. Keep your eyes peeled for new offers coming from them. Keanan Koppenhaver announced on Twitter that he acquired @WP_Pusher and @thisisbranch. In his blog, he talks about why this acquisition is so thrilling to him. WP Pusher is solid, supporting a multitude of workflows. It allows one to deploy to every WordPress host in existence. Keenan states: As a fellow developer, I'm overjoyed at the idea of helping WordPress developers deploy their code more easily, no matter where they're hosted and without having to resort to FTP. All this acquisition talk seems to be causing angst (or not) in the WordPress Community. Mark Zahra covers a lot of what WordPress Entrepreneurs may be feeling in his recent blog post about there being a future for small WordPress businesses. WordPress feels like it is fragmented and it is a good time for larger companies to be buying the smaller ones. Can anyone continue to compete in this situation? Then we get Chris Wiegman's view about what keeps people working in WordPress. It often isn't for the technical power of the product but the communities that keep us connected. Check out his article on the four communities of WordPress and how that ties small business owners together. IF you want to get out there in the WordPress scene you may want the world to know about it. WPMainline has a recent blog post about how the small fry can get the exposure they need by using the website WPHunts. This site, an idea of Ben Townsend, is in the early stages and it will be interesting to see the discussion and support from the community as it gains traction. Events It looks like October is shaping up to be a busy month.

Glad to see you made it back! In this episode  Neal and Mac are back again to break down how you can  train with purpose and what you will need to succeed. Speed vs Power Output, Heart Rate, and Perceived Exertion? What does it all mean and how do we use these specific metrics to our advantage. Find out now on The Knowledge Podcast brought to you by Wahoo. Want to learn more about the Metrics that Matter?https://blog.wahoofitness.com/numbers-understanding-metrics-matter/Try the SYSTM Training App free for 14 days.https://www.wahoofitness.com/systm/getting-startedHave a question? Ask and get answers here!https://systm.forum.wahoofitness.com/t/the-knowledge-why-you-need-to-know-more-than-just-ftp/12085

In this very first episode of The Knowledge Podcast by Wahoo Coach Neal Henderson and Mac Cassin talk about why one training target metric really is not enough. Critical power, maximal steady-state power, anaerobic threshold, maximal lactate steady state, and a whole lot more. Prepare to be prepared for this kick-off episode of The Knowledge Podcast. Try the SYSTM Training App free for 14 days.https://www.wahoofitness.com/systm/getting-startedLearn more:https://blog.wahoofitness.com/going-beyond-threshold-power-the-sufferfest-4dp-profile/Have a question? Ask and get answers here! https://systm.forum.wahoofitness.com/t/the-knowledge-why-you-need-to-know-more-than-just-ftp/12085

We look deeper into how the body chooses to use carbohydrates and fats, and specifically when and how carbohydrates inhibit fat oxidation. This serves as a jumping off point to take a critical look at VLamax and how it may, or may not, affect your FTP.

Episode 164:  Topic: Incest, Jewish Jesus, Poopin, and more! Recommendations:  Channing: Sex Education (Netflix) Joe: Derry Girls (Netflix) Go To: https://joesnotesblog.com/ Contact us on Facebook: https://www.facebook.com/FleetingThoughtsPodcast Get Channing's Books: https://www.amazon.com/Channing-Cornwall/e/B00E81OUA8?ref=sr_ntt_srch_lnk_5&qid=1615091019&sr=8-5 The Fleeting Thoughts Podcast is available wherever podcasts are available.

Anaerobic training is important for many athletes, but does its high-sugar burning nature lower your FTP? We'll dig into the science of anaerobic training, lactate threshold, glycolysis, meal timing and much more in Episode 326 of the Ask a Cycling Coach Podcast! ---------------------------------------------- TOPICS COVERED IN THIS EPISODE - TrainerRoad launched a Free Trial! - How much is too much anaerobic training? - What anaerobic training does to your body - Does anaerobic training hurt FTP? - How does your body break down, store, and use sugar? - How to time your meals for ideal performance - Easy recipes for athletes - Should you hire a nutritionist? - Pairing nutrition with load and deload phases ---------------------------------------------- TRY TRAINERROAD FOR FREE TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals. Get Started: https://bit.ly/3unoSnx Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW Build Your Custom Plan: https://bit.ly/3oR8sme Train Together with Group Workouts: https://bit.ly/3fkaYyd ---------------------------------------------- LEARN MORE ABOUT ADAPTIVE TRAINING Adaptive Training Video: https://youtu.be/gE2yPYZ15ew Adaptive Training: What it is, how to use it: https://bit.ly/3dIRClW How Adaptive Training Makes You Faster: https://bit.ly/2ZNfWLq ---------------------------------------------- SUCCESSFUL ATHLETES PODCAST Listen to the Successful Athletes Podcast now!: https://www.TrainerRoad.com/SAP ---------------------------------------------- SCIENCE OF GETTING FASTER PODCAST Listen to the Science of Getting Faster Podcast now!: https://www.TrainerRoad.com/SOGF ---------------------------------------------- STAY IN TOUCH Facebook: https://www.facebook.com/TrainerRd Instagram: https://www.instagram.com/trainerroad/ Twitter: https://twitter.com/TrainerRoad Strava Club: https://www.strava.com/clubs/trainerroad

https://youtu.be/CRXsrkqTRSo I get so upset when Alex didn't have a Podium Mindset! NO DISS ON CAT 5's! BUT I want you to start believing in yourself that you can quickly move up to Cat 3/4 races…but we'll get there. I LOVE These monthly Zooms with some higher level athletes with EVOQ. Alex was kind enough to let me share this with you, as I think there are some great lessons that so many of us can take from here. Even if you aren't a Cat 4/5. Alex wanted to rip a one hour ride and it worked well with his Time Trial Ambitions. Let's take a look at this. Then, CRIT LIFE. kind of outdated now that we have more insight of anaerobic contributions to power, but this still gets you in the ball park of FTP, albeit a touch high (unless your FRC is really low). VO2max measurement of a Cat 2…surprised this guy! Can Alex race and ride in the 3/4 race? How did 4/5 road races play out? Getting my butt kicked at my first GMSR….didn't go to win Cat 2, upgraded ASAP to Cat 1 to get my teeth kicked in; so I could GET USED TO IT. Get experience with where you want to go! CRIT LIFE BASICS The start Rubber band Unlearning some bad habits Being super focused and consistent 3/4 Races should be raced a bit different than the Cat 4/5 Blob mentality. (again, no diss! Just how these things unfold quite often.) Is Alex actually going for the podium!? That mindset really ticked me off! Over-quantifying his “possibility of winning” Short Time Trial discussions

In this episode of By Any Means Necessary, hosts Sean Blackmon and Jacquie Luqman are joined by Kalonji Jama Changa, author, filmmaker, community organizer, co-host of the Renegade Culture podcast, co-founder of Black Power Media and Founder of the FTP movement to discuss the anniversary of the execution of Troy Davis, the inconsistencies and gaps in the story and evidence used to convict Davis, how this lynching fits into the system of racial capitalism, and the ongoing struggle against the death penalty and mass incarceration.In the second segment, Sean and Jacquie are joined by Tina Landis, organizer and author of the book, ‘Climate Solutions: Beyond Capitalism' to discuss the murders of climate activists around the world, the connections between imperialism and these killings, the targeting of climate activists, water protectors, and land defenders in the US, and the need to fight for climate action.In the third segment, Sean and Jacquie are joined by Abayomi Azikiwe, editor of the Pan-African News Wire to discuss the conviction of Paul Rusesabagina, the subject of the film Hotel Rwanda, on charges related to terrorism, how this case serves as another example of Paul Kagame's ruthless crackdown on challenges to his rule, how the US props up the rule of Kagame, and US meddling in Rwanda and other countries in the region.Later in the show, Sean and Jacquie are joined by Ajamu Baraka, National Organizer of the Black Alliance for Peace to discuss the responsibility of the Western left to struggle with oppressed people against US hegemony and imperialism, the necessity of principled resistance to racist indoctrination that serves imperialism, the rise of a sanitized and less serious movement and the importance of counteracting that premise, and the arrogance of purity politics present in some parts of the movement

In this episode of By Any Means Necessary, hosts Sean Blackmon and Jacquie Luqman are joined by Kalonji Jama Changa, author, filmmaker, community organizer, co-host of the Renegade Culture podcast, co-founder of Black Power Media and Founder of the FTP movement to discuss the anniversary of the execution of Troy Davis, the inconsistencies and gaps in the story and evidence used to convict Davis, how this lynching fits into the system of racial capitalism, and the ongoing struggle against the death penalty and mass incarceration.

We have seen the future, and it is now. We have fired up our Netscape Navigator, and interfaced the hypertext protocol over at Geocities, and made us our very own webzone. Maybe soon we'll be able to set up an FTP server for our episodes. We will register on every web ring we can find, whether it's about Sailor Moon or Tamagotchi or Neopets. So go tell your Usenet groups to head on over to sowronggames.com! Games Played Last Week:01:14 -Tidal Blades: Heroes of the Reef (Tim Eisner & Ben Eisner, Druid City Games, 2020)03:51 -Cascadia (Randy Flynn, Flatout Games, 2021)07:54 -Yokohama (Hisashi Hayashi, Tasty Minstrel Games, 2016)08:27 -So Clover! (François Romain, Repos Production, 2021)10:27 -Codenames (Vlaada Chvatil, CGE, 2015)12:33 -Equinox (Reiner Knizia, Plan B Games, 2021)12:58 -Ankh: Gods of Egypt (Eric M. Lang, CMON, 2021)17:25 -Quest (Don Eskridge, Indie Boards & Cards, 2021)20:38 -Atelier: The Painter's Studio (Uncredited, Alderac Entertainment Group, 2019)23:23 -Warp's Edge (Scott Almes, Renegade Game Studios, 2020) 27:38 -Muse (Jordan Sorenson, 999 Games, 2017)30:39 -Hellboy: The Board Game (James M. Hewitt & Sophie Williams, Mantic Games, 2019)34:08 -Kabuto Sumo (Tony Miller, BoardGameTables.com, 2021)News (and why it doesn't matter):36:05 Fundraiser on Twitch for Food Banks Canada! October 2nd at 3 PM EST.36:40 Mille Fiori from Reiner Knizia37:33 Air, Land & Sea: Critters at War38:11 Warpgate expansion incoming 38:31 One Deck Galaxy on KS 39:04 KeyForge on hold; algorithm busted40:06 Duel of Ages pseudo-sequel: Worldspanner Factions40:47 Statement on The Gaming Goat's online toxicity 42:21 Feature Game: Anno 1800 (Martin Wallace, KOSMOS, 2020)

The video drops today, but before you watch it, let me clarify a few points 1. I don't hate sweet spot; it's just that there is an opportunity cost to every workout that you choose. There are better options if you've been training for more than 3 months. 2. Sweet Spot is not a panacea that cures all in just 90 minutes. I used a chart that many associate with my bud Frank and FasCat; this is not a knock at them, it's just the one chart that everyone uses and it's kinda BS 3. Sweet Spot: you're not even creating enough lactate to work on clearing, and you're riding above the optimal clearing rates. It's literally dead in the middle. But you feel like you're working hard. You should spend your time more wisely at 120% and 80% FTP. 4. In the video, I'll include some sample workouts; Over Unders, vo2Max, and why these are better. 5. I'm not knocking the $49.99 plans out there; it's just that they are a waste of your money. Sure, I'd like to take $49.99 * the 1% of website visitors also, but I'm in this for the long game. I'm not a martyr, there's just a way I want to do this. All love.

Topic: China's Social Credit System and Much More! https://www.youtube.com/watch?v=0cGB8dCDf3c https://www.businessinsider.com/china-social-credit-system-punishments-and-rewards-explained-2018-4 Recommendations:  Channing: (HBO Max Movie) Malignant  Joe: Dimension 20 Fantasy High  (Youtube)   Go To: https://joesnotesblog.com/ Contact us on Facebook: https://www.facebook.com/FleetingThoughtsPodcast Get Channing's Books: https://www.amazon.com/Channing-Cornwall/e/B00E81OUA8?ref=sr_ntt_srch_lnk_5&qid=1615091019&sr=8-5 The Fleeting Thoughts Podcast is available wherever podcasts are available.

Great show that got lost in the FTP sauce last week, but it's up now!

In this podcast, Coach Steve talks through the progression with one of his athletes on his way to 70.3 World Championships. We also talk about his weekly/monthly metrics... workout progressions... changes in phases... how we used INSCYD testing to progress FTP over 5%. And its all over in less than 25 minutes!!! For more information on INSCYD testing https://insidethebigring.org/inscyd  

Jessica Brooks is a mother, VP at a Fortune 400 company, and an athlete who used TrainerRoad to raise her FTP by 24 watts and win a 2021 Masters National Criterium Championship. Tune in to learn how she balances training with her busy life, how she trained to be competitive at a national level, and what she did to win her age group championship. Continue the discussion on the TrainerRoad Forum: https://www.TrainerRoad.com/forum Be a guest on the Successful Athletes Podcast: https://bit.ly/2Mg8up6 ----------------------------- ABOUT TRAINERROAD — CYCLING'S MOST EFFECTIVE TRAINING SYSTEM TrainerRoad makes cyclists faster. Athletes get structured indoor workouts, science-backed training plans, and easy-to-use performance analysis tools to reach their goals Learn about Adaptive Training: https://bit.ly/3gOeL6n Build Your Custom Plan: https://bit.ly/3zIsowJ Train Together with Group Workouts: https://bit.ly/3cUX4Rp Get Started: https://bit.ly/3xIjzRP ----------------------------- ATHLETE INTERVIEWS THAT MAKE YOU FASTER The Successful Athletes Podcast dissects the preparation and execution of outstanding performances by TrainerRoad athletes. From world record performances to personal records and life-changing health improvements, get an inside look at what it takes to get faster. Subscribe to the Successful Athletes Podcast on iTunes: https://apple.co/2X0KEj2 ----------------------------- FOLLOW TRAINERROAD Facebook: https://www.facebook.com/TrainerRd Instagram: https://www.instagram.com/trainerroad/ Twitter: https://twitter.com/TrainerRoad Strava Club: https://www.strava.com/clubs/trainerroad

How Imperialism Could Have Contributed To The Opioid Crisis, Inconsistencies in Charges Brought Against Meng Wanzhou, Minor Leaguers Continue To Be ExploitedIn this episode of By Any Means Necessary, hosts Sean Blackmon and Jacquie Luqman are joined by Zach Kerner, Member of the Afghanistan Committee of Black Alliance for Peace's Solidarity Network to discuss opium production in Afghanistan and the US role in it, the growing problem of addiction in both Afghanistan and the US, and how imperialism has encouraged both production and addiction.In the second segment, Sean and Jacquie are joined by K.J. Noh, a geopolitical analyst, a member of Veterans for Peace, and senior correspondent with Flashpoints on KPFA, to discuss the inconsistencies in charges brought against Huawei CFO Meng Wanzhou by the US Department of Justice in her extradition trial in Canada, the clear political interests of the US in prosecuting Meng, and why the US wants to take down Huawei.In the third segment, It's FRIDAY so it's time for another edition of our new weekly segment “The Red Spin Report,” where we discuss sports, politics and struggle with Nate Wallace, co-host of Red Spin Sports to discuss the severe exploitation of the athletic labor of Minor League Baseball players by Major League Baseball, the sickening new lottery system that can further exploit the destitution of Minor League players, and Brett Favre's recent comments on preventing the development of CTE in children.Later in the show, Sean and Jacquie are joined by Kalonji Jama Changa, author, filmmaker, community organizer, co-host of the Renegade Culture podcast, co-founder of Black Power Media and Founder of the FTP movement to discuss President Biden's remarks on Afghanistan and the refugee crisis, the importance of commemorating the history of Black August and its relevance to the movement today, and the suspect in the Capitol Hill bomb threat and how it reveals how this system prioritizes the grievances of white right-wing people over the grievances of Black and radical organizers.

It's another Potluck! In this episode, Scott and Wes answer your questions about memoization, how to know when you're ready for a full-time dev job, what to do when you underestimate projects, design ethics, local fonts, and more! Linode - Sponsor Whether you're working on a personal project or managing enterprise infrastructure, you deserve simple, affordable, and accessible cloud computing solutions that allow you to take your project to the next level. Simplify your cloud infrastructure with Linode's Linux virtual machines and develop, deploy, and scale your modern applications faster and easier. Get started on Linode today with a $100 in free credit for listeners of Syntax. You can find all the details at linode.com/syntax. Linode has 11 global data centers and provides 24/7/365 human support with no tiers or hand-offs regardless of your plan size. In addition to shared and dedicated compute instances, you can use your $100 in credit on S3-compatible object storage, Managed Kubernetes, and more. Visit linode.com/syntax and click on the “Create Free Account” button to get started. LogRocket - Sponsor LogRocket lets you replay what users do on your site, helping you reproduce bugs and fix issues faster. It's an exception tracker, a session re-player and a performance monitor. Get 14 days free at logrocket.com/syntax. Cloudinary - Sponsor Cloudinary is the best way to manage images and videos in the cloud. Edit and transform for any use case, from performance to personalization, using Cloudinary's APIs, SDKs, widgets, and integrations. Show Notes 04:07 - Can you explain the concept of memoization in JS? 07:27 - I've been developing for a while now and I was wanting to know if there is some sort of catalyst that I should be aware of that screams “you're ready for a full-time job”? 09:26 - I have an ethics question for you. I recently took on a freelance gig that requires a custom admin dashboard, and I wasn't really sure how to design one of those. My solution was to look up a pre-made Bootstrap dashboard template that can be purchased for $50-$500, and just re-create it myself. I looked at their live demo and reconstructed a very similar dashboard myself, using the same UI library. The outcome is not a perfect copy, although it's very close, and I never looked at their code base, so there's probably many differences there. But still, I can understand why some people might be upset by my attempt to copy someone else's design. I'm not reselling it as a theme, just using it my freelance project with one client. What are your thoughts on this? 16:36 - How do you decide how specific a (React) component should be? 22:03 - My question is about the npm run eject feature of React. Is there a place where I should be using this feature or can I keep on ignoring that it exists? 24:04 - My question is for Scott. In one of the episodes in the past, you mentioned that you use YouTube private videos on leveluptutorials.com using some kind of authentication. If I am not mistaken, you use a different platform to host videos now. Was there any reason to stop using that technique? 31:13 - I'm setting up a webinar. I'm going to require an iLok drive to access the FTP site, so I head over to Ali Baba, and I'm on Ali Baba to buy the things, and I should mention my main concern would be data miners. I mean they're just like cyber-crackheads, really. So, I would imagine that any latency issues could be compensated through a registrar handshake with the firmware, and I'd love to see a combination of both flash and HTML5, so my question is, would the eCommerce piece embed on the host platform, as well as the dialogue field for user names? Or, would the gateway socket extension be full duplex, as well as the packet switchover? 33:33 - How do you allow users to edit text to their profile or to messages they send to other users, without sacrificing the safety and security of your site? 38:07 - Any tips on how should I use npm packages in Netlify functions? I read that I could commit node_modules (which for me sounds absolutely barbaric) and I also read that I could install netlify-lambda package with an additional postinstall script in the package.json. What's your approach? 41:07 - Can you disable local fonts from the OS and check if the site actually loads them? 46:02 - I have a question related to freelancing. Yesterday I took on a new client project. Price is locked in and contract is signed. Thing is, I am new to web dev freelancing and I now realise I have totally miscalculated the complexity and size of this project. What I initially estimated I could do in 3-4 weeks suddenly looks more like 6-8 weeks of work for me. Do I break the bad news for the client and ask to extend the deadline, outsource part of the work (which might lead to more hassle), or just buckle up and prepare to pull several all nighters to get on top of it? What would you do? 49:09 - Question to Scott: Have you ever thought of calling your students Scott's Tots? Links https://mux.com/ https://vimeo.com/ https://github.com/cure53/DOMPurify https://wesbos.com/sanitize-html-es6-template-strings https://svelte.dev/ https://vercel.com/ https://begin.com/ https://en.wikipedia.org/wiki/Scott%27s_Tots ××× SIIIIICK ××× PIIIICKS ××× Scott: I Think You Should Leave Season 2 Wes: Underground Wire Locator Shameless Plugs Scott: 1: Level Up Tuts Pro - Sign up for the year and save 25%! 2: Become a Level Up Tutorials Author Wes: All Courses - Use the coupon code ‘Syntax' for $10 off! Tweet us your tasty treats! Scott's Instagram LevelUpTutorials Instagram Wes' Instagram Wes' Twitter Wes' Facebook Scott's Twitter Make sure to include @SyntaxFM in your tweets

Jonathan and I (Coach Derek) decide on a trail for my #DHVERTCHALLENGE Everest attempt.  There are an insane amount of variables to consider and thanks to Jonathan, we refer to a spreadsheet that includes our top trail picks with all the stats (elevation/distance per lap, FTP reduction due to average trail elevation, technical difficulty, temperature, and other factors like trail traffic, and rider support accessibility). Follow Jonathan on IG Check out TrainerRoad.com for on-the bike pedaling programs and a supportive/educational community. Weekly Thoughts: All things website improvements.  Things are getting more intuitive and user friendly at dialedhealth.com thanks to new features like the program selection questionnaire, view program feature, and much more.  If you use the website or are curious about what's happening behind the scenes, this will give you a transparent view! Greg Hickman Youtube Dialed Fam member with great business content.

José Ramón Lillo, PhD is a researcher at the University of Alicante. In this interview, we discuss a study where Functional Threshold Power (FTP, as measured by 95% of the average power from a 20-minute all-out time trial) was compared to maximal lactate steady state (MLSS) and other physiological markers.        IN THIS EPISODE YOU'LL LEARN ABOUT: -Definitions of testing protocols for FTP and MLSS -How does FTP compare to MLSS according to Dr. Lillo's research?  -How does the warm-up protocol of the FTP-test (Coggan and Allen proposed a long, intense warm-up including a 5-minute time trial) impact the measured FTP?  -Recommendations for a lower correction coefficient than the original 95% to get a better estimate of MLSS -General testing recommendations for field and lab testing    SHOWNOTES: https://scientifictriathlon.com/tts298/   SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE: www.scientifictriathlon.com/podcast/   SPONSORS: ROKA - Exceptional quality triathlon wetsuits, trisuits, swimskins, goggles, performance sunglasses as well as prescription eyeglasses and sunglasses.  Online vision test for prescription updates and home try-on options available for eyeglasses. Ships from  the US, UK and EU. Trusted by world-leading athletes such as  Lucy Charles-Barclay, Javier Gómez Noya, Flora Duffy, Morgan Pearson, Summer Rappaport and others in triathlon, cycling, speed skating, and many more. Visit roka.com/tts for 20% off your order.   ZEN8 - The ZEN8 Indoor Swim Trainer is a tool for time-crunched triathletes looking to improve swim specific strength and technique. Trusted by BMC PRO Triathlon Team, age-group triathletes, coaches and physios around the world. Until mid-August, get an ADDITIONAL 20% OFF on the already incredible Summer Sale offer, taking the total discount to more than 40% when you purchase the Swim Trainer on zen8swimtrainer.com/tts and add the coupon code at checkout.   LINKS AND RESOURCES: José's Research Gate profile Is the Functional Threshold Power a Valid Metric to Estimate the Maximal Lactate Steady State in Cyclists? - Lillo-Bevia et al. 2019 Functional threshold power: Relationship with respiratory compensation point and effects of various warm-up protocols - Barranco-Gil et al. 2020 La velocidad de ejecución como referencia para la programación, control y evaluación del entrenamiento de fuerza - book by Juan Jose Gonzalez Badillo   RATE AND REVIEW: If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/   CONTACT: Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.

2:10 More momentum for Critical Power over FTP7:30 What is the research supporting warm-ups for endurance events?12:30 What happens within the body during a warm-up?21:10 Psychological benefit to warm-ups24:25 Effect of warm-ups on performance28:50 Which subjects are used in this research?31:25 Does a warm-up really matter at all?35:00 Downsides to a warm-up36:55 Warming up for a specific phase within an endurance race39:10 What are the pros doing?42:35 Listener question on warm-up for an FTP test47:00 Recommendations57:40 Environmental factors affecting choice of warm-up70:50 ConclusionsThis episode's panel:Jason Boynton, PhDboyntoncoaching.comDamian Rusesemiprocycling.comCyrus Monkcyclistscientist.comInstagram: @cyclingperformanceclubFacebook: @cyclingperformanceclubTwitter: @cyclingclubpodEpisode #9 References:Could Critical Power be a better alternative to FTP for training?https://www.bikeradar.com/advice/fitness-and-training/critical-power/Effects of mild whole body hypothermia on self-paced exercise performancehttps://journals.physiology.org/doi/full/10.1152/japplphysiol.01134.2017Effects of ambient temperature on the capacity to perform prolonged cycle exercise in manhttps://journals.lww.com/acsm-msse/Fulltext/1997/09000/Effects_of_ambient_temperature_on_the_capacity_to.18.aspxErgogenic effects of precooling with cold water immersion and ice ingestion: A meta-analysishttps://www.tandfonline.com/doi/abs/10.1080/17461391.2017.1405077?journalCode=tejs20Warming Up Before a 20-Minute Endurance Effort: Is It Really Worth It?https://pubmed.ncbi.nlm.nih.gov/32182586/THE EFFECTS OF WARM-UP DURATION ON CYCLING TIME TRIAL PERFORMANCE IN TRAINED CYCLISTShttp://psjd.icm.edu.pl/psjd/element/bwmeta1.element.psjd-5f06136b-bdf0-411d-9f55-6c238b7a4380Warm-Up Strategies for Sport and Exercise: Mechanisms and Applicationshttps://pubmed.ncbi.nlm.nih.gov/26400696/Effect of Warm-Up Exercise upon Muscular Performance Using Hypnosis to Control the Psychological Variablehttps://www.tandfonline.com/doi/abs/10.1080/10671188.1961.10762072

Neal Henderson doesn't believe FTP-based workouts are enough to train effectively. So what should you do instead? Coach Neal relies on 4-D Power. Want to learn more about what this looks like? Take a listen to this podcast! Neal Henderson began coaching endurance sport athletes in the early 1990's and founded APEX Coaching in 1999. He has coached several national champions, multiple world champions, and several Olympians. Neal raced triathlon professionally from 2000-2003. He is an Elite USA Triathlon and USA Cycling certified coach and was the 2007 USA Cycling Developmental Coach of the Year. He was also named the 2009 USA National Cycling Coach of the Year and in 2011 was awarded the Doc Councilman Coach of the Year award by the United States Olympic Committee (USOC) for the use of science in his coaching. Neal has been a staff member at the 2012 and 2016 Olympic Games as a cycling coach, and has served on multiple coaching committees for USA Cycling and USA Triathlon. In this week's podcast, Sonya and Neal talk all things training, intensity, 4-D Power training, how to be an athlete and more.