Podcasts about ftp

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

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

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

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

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

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

Send us a textIn this episode I muse about the cons of being an aging triathlete. Was this brought on because of my low back pain? You bet. Sigh.Note: in this episode neat the beginning I reference only being able to hold my Threshold power for 20 minutes, I meant 1 hour. We all should theoretically be able to cycle at FTP for 1 hour.Support the show

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

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

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

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

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

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

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

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

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

This week Coach Rob discusses how to effectively plan winter training for a successful Ironman and 70.3 season. Including:-> Clear goal setting to enable consistency...-> Incorporating specific aspects or training like swim technique, bike power, run strength, and indoor training... -> Developing aerobic fitness through FTP focused sessions...-> Improving swim efficiency... -> Incorporating strength and conditioning...-> Optimising nutrition... -> The significance of mental well-being and motivation during the winter months.* * * * * * * *SPONSORS* * * * * * * *Thinking about your first Ironman or 70.3 in 2026? At ⁠⁠⁠⁠⁠⁠Team Oxygenaddict,⁠⁠⁠⁠⁠⁠ we specialise in helping busy professionals fit high-quality training around demanding jobs and family life. We've just reopened for new athletes with only a handful of slots available. Book an application call today to find out if you'd be a good fit for Team Oxygenaddict for the coming season here: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://team.oxygenaddict.com/consultation-call/ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠* * * * * * * * * * * *⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠precisionfuelandhydration.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Precision Fuel & Hydration help athletes personalise their hydration and fuelling strategies for training and racing. Use the free ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Fuel & Hydration Planner⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ to get a personalised race nutrition plan for your next event. And then⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ book a free 20-minute video consultation⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ with a member of the PF&H Athlete Support Team to refine your strategy.Listeners get 15% off their first order of fuel and electrolytes with Precision Fuel & Hydration. Simply click ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠this link⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and the discount will be auto-applied at the checkout.* * * * * * * * * * * *⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Watch on youtube⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Listen on Spotify⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Listen on Apple Podcasts⁠

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

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

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

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

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

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

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

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

OVERVIEWCody Stephenson, the Education Program Manager at TrainingPeaks, is back on the podcast to talk about the current state of artificial intelligence in cycling coaching and how TrainingPeaks' developers are using models to improve the accuracy and usability of athletes' training data.TOPICS COVEREDA.I.'s current and future role in cycling coachingHow auto-updates of FTP work and when to pay attention to themAbout TrainingPeaks' Fueling Insights ToolTrainingPeaks Virtual: Ultimate Indoor Cycling App What's coming next from TrainingPeaksASK A QUESTION FOR A FUTURE PODCASTGuest Bio – Cody StephensonCody grew up racing mountain bikes in Durango, Colorado where he developed a passion for endurance sports, science, math and technology. He switched to the road and track while racing for Fort Lewis College, where he also managed to get a couple of science degrees. Now he gets to write and talk about his favorite topics every day as Education Program Manager at TrainingPeaks. When he's not helping coaches learn to leverage technology to reach their goals he's trying to become as good of a mountain bike racer as he was when he was 13 years old.Resources:- Cody Stephenson LinkedIn- Articles: https://www.trainingpeaks.com/coach-blog/how-to-coach-athletes-who-arent-racing/- CP W' vs FTP alone- Analyzing FTP by Joe Friel- Power Training with WKO:- Why Train Submaximally? WKO Case Study - Targeting Specific PDC Improvements - Learning More about LLM's and AIHOSTAdam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platformGET FREE TRAINING CONTENTJoin our weekly newsletterCONNECT WITH CTSWebsite: trainright.comInstagram: @cts_trainrightTwitter: @trainrightFacebook: @CTSAthlete

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

Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I'm your host, Adam Saban, and on this week's episode we're talking about what to do if you think you're a non-responder to exercise, ways to improve leg strength when returning to cycling training, and how to hit your training numbers with an ever-moving FTP.   As always, if you like what you hear make sure to share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with the topic of discussion in the email title or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. You can also sign up for the Matchbox Patreon and get priority placement for your submitted questions.   Alight let's get into it!   For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox     https://patreon.com/MatchboxPodcast?utm_medium=unknown&utm_source=join_link&utm_campaign=creatorshare_creator&utm_content=copyLink   https://www.youtube.com/c/DylanJohnsonCycling https://www.ignitioncoachco.com  https://www.youtube.com/@DrewDillmanChannel   Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/    The following was generated using Riverside.fm AI technologies   Summary In this conversation, the hosts discuss the concept of non-responders to exercise, exploring the rarity of such individuals and the mental challenges they may face. They also address the transition from swimming back to cycling, emphasizing the importance of patience and gradual adaptation. Finally, they delve into the variability of functional threshold power (FTP) and its implications for training, highlighting the significance of both absolute power output and relative intensity in driving physiological adaptations.   Chapters 00:00 Understanding Non-Responders to Exercise 10:45 Transitioning from Swimming to Cycling 16:09 Day-to-Day Variability in FTP and Training Adaptations    

In this week's episode, Coach Rob dives into some of the most common questions from athletes preparing for Ironman and 70.3:How to fuel long rides without GI issuesShould you separate fluids and calories on the bike?How many bottles should you really carry on race day?Pool vs. open water for your race simulation swimWhat to do if your FTP test result comes back lowerAre indoor and outdoor FTP tests comparable?Should you trust your HRV the morning of a race?Training when you're feeling wiped outWhen to rest, and when to push throughHow to deal with niggles—and when to see a physioIf you've got Ironman or 70.3 goals for 2026, this episode is packed with practical, experience-based advice to guide your training decisions.* * * * * * * *SPONSORS* * * * * * * *Thinking about your first Ironman or 70.3 in 2026? September is the perfect time to start. At Team Oxygenaddict, we specialise in helping busy professionals fit high-quality training around demanding jobs and family life. We've just reopened for new athletes with only a handful of September slots available. Join before the end of September to lock in 2025 pricing before our October increase. Book an application call today to find out if you'd be a good fit for Team Oxygenaddict for the coming season here: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://team.oxygenaddict.com/consultation-call/ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠* * * * * * * * * * * *⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠precisionfuelandhydration.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Precision Fuel & Hydration help athletes personalise their hydration and fuelling strategies for training and racing. Use the free ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Fuel & Hydration Planner⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ to get a personalised race nutrition plan for your next event. And then⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ book a free 20-minute video consultation⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ with a member of the PF&H Athlete Support Team to refine your strategy.Listeners get 15% off their first order of fuel and electrolytes with Precision Fuel & Hydration. Simply click ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠this link⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and the discount will be auto-applied at the checkout.* * * * * * * * * * * *⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Watch on youtube⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Listen on Spotify⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Listen on Apple Podcasts⁠

OVERVIEWCody Stephenson is the Education Program Manager at TrainingPeaks, meaning he teaches coaches how to properly utilize training data to improve performance. He's the perfect sports scientist to discuss the similarities and differences between Functional Threshold Power (FTP) and Critical Power (CP), Functional Reserve Capacity (FRC) and W Prime, and how all these training metrics and methodologies relate to each other. Best of all, he and Coach Adam Pulford are pragmatists, so they explain the strengths and weaknesses of each, without bias or hidden agendas.TOPICS COVEREDIs FTP dead?What is Functional Reserve Capacity (FRC)?Explaining P MaxAre Critical Power and W Prime better than FTP and FRC?How to choose between FTP/FRC vs. CP/W PrimeWhy is "clean data" so important?ASK A QUESTION FOR A FUTURE PODCASTGuest Bio – Cody StephensonCody grew up racing mountain bikes in Durango, Colorado where he developed a passion for endurance sports, science, math and technology. He switched to the road and track while racing for Fort Lewis College, where he also managed to get a couple of science degrees. Now he gets to write and talk about his favorite topics every day as Education Program Manager at TrainingPeaks. When he's not helping coaches learn to leverage technology to reach their goals he's trying to become as good of a mountain bike racer as he was when he was 13 years old.Resources:- Cody Stephenson LinkedIn - Articles: https://www.trainingpeaks.com/coach-blog/how-to-coach-athletes-who-arent-racing/- CP W' vs FTP alone- Analyzing FTP by Joe Friel- Power Training with WKO: - Why Train Submaximally? WKO Case Study - Targeting Specific PDC Improvements  - Learning More about LLM's and AIHOSTAdam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platformGET FREE TRAINING CONTENTJoin our weekly newsletterCONNECT WITH CTSWebsite: trainright.comInstagram: @cts_trainrightTwitter: @trainrightFacebook: @CTSAthlete

This week's episode of Consensus is the most jam packed yet!We cover:- Are we in the first 5 year cycle, are cycles over, or are we about to enter a bear market?- BTC & ETH ATH's and the rest of the market- Is retail going where we all hope they go?- Big players building their own chains instead of your fav L1s- Forgotten Playland Season ending & what you need to know- RemixGG's OpenSea jam sees insane metrics- Wildcard's Road to Dreamhack updates- Project O teases mobile version- Off the Grid's new Content Pack- Moonray launches iOS version of their game- Spellborne's expansion to Abstract and Ronin-inspired monsters- RavenQuest's expansion and economy changes- Game7's latest announcement & a reflection on ecosystems- duper announced DuperBowl- Castle of Blackwater goes FTP & targets mainstream- MaplestoryU's latest monthly update & huge revenue numbers- ReplyCorp airdrop and what you need to do- Shrapnel raises more money, good or bad for the space?- Immutable Play opens to Web2 games, bullish or nah?- DroegeDaniel's list of radio silent gamesThis and more, all in one episode! Listen and tell us what you think!As always, nothing we say is financial advice.

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

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

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

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

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

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

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

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

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