Podcasts about ftp

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

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

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

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

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

In this week's episode of the Oxygenaddict Triathlon Podcast, coach Rob is talking all things power meters.More specifically - exactly how to use them to optimise performance, in particular to improve the run leg of your IRONMAN. Topics include:The importance of accurate pacing during the bike segment to avoid compromising your run potential... Practical tips on monitoring TSS (Training Stress Score)...Adjusting power for terrain changes...Common mistakes athletes make with power meters...Benefits of technologies like Best Bike Split...The critical natureof having an accurate outdoor FTP... The significance of power meter investment over other cycling gear......and much, much more!* * * * * * * *SPONSORS* * * * * * * *Like what you heard in this show? Join hundreds of other age group triathletes making the most of their limited training time, training with Team OxygenAddict!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ http://team.oxygenaddict.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ -  The most comprehensive triathlon coaching program for busy age groupers.  Book an application call to see if you'd be a good fit for Team Oxygenaddict for the coming season here: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://team.oxygenaddict.com/consultation-call/ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠* * * * * * * * * * * *⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠precisionfuelandhydration.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Precision Fuel & Hydration help athletes personalise their hydration and fuelling strategies for training and racing. Use the free ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Fuel & Hydration Planner⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ to get a personalised race nutrition plan for your next event. And then⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ book a free 20-minute video consultation⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ with a member of the PF&H Athlete Support Team to refine your strategy.Listeners get 15% off their first order of fuel and electrolytes with Precision Fuel & Hydration. Simply click ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠this link⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and the discount will be auto-applied at the checkout.* * * * * * * * * * * *⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Watch on youtube⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Listen on Spotify⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Listen on Apple Podcasts⁠

Welcome to Episode 227 of Pelo Buddy TV, an unofficial Peloton podcast & Peloton news show. This week we cover the following topics: Jennifer Jacobs joined Ladder, who launched a marketing campaign against Peloton. Peloton's first walking pace target classes are live, along with some Tread Bootcamp pace targets. Peloton has closed more showrooms this month, leaving only 11 open in the US. It is “Britney Week” at Peloton, with many new Britney Spears classes and another new badge. Joslyn Thompson Rule has a new Split + Walk program. New strength programs for Tennis & Pickleball are being released on Monday. There is a one class Sunset Boulevard Broadway series that took place Saturday – with “special guests”. Chelsea Jackson Roberts & guest instructor Shayla Stonechild have a new “Power In Presence” series. There is a new collection for Christian Vande Velde's “Real Routes” classes, and he taught his first FTP test. Peloton highlighted some classes in “This Week at Peloton.” Hyatt is bringing Peloton bikes to their hotels in Mexico, Costa Rica, and more. The third lululemon members weekend took place this past weekend. Happy Birthday to Andy Speer, Denis Morton, and Katie Wang this week. Aditi Shah taught a free class for Solstice in Times square. There was a listening party for Frankie Grande's new album at Peloton. Olivia Amato was on the Cheers podcast. Christine D'Ercole discusses pelvic floor health. Peloton & GirlTrek teamed up for a Juneteenth walk. Ally Love gave away water bottles outside PSNY this week. Class Picks of the Week Enjoy the show? Become a Pelo Buddy TV Supporter!  Find details here: https://www.pelobuddy.com/membership-account/membership-levels/ You can find links to full articles on each of these topics from the episode page here: https://www.pelobuddy.com/pelo-buddy-tv-episode-227/ The show is also available via YouTube: https://www.youtube.com/c/PeloBuddy This episode is hosted by Chris Lewis (#PeloBuddy) and Holly Kabler (#Crabbie_KakeS).

Episode 157 - The UCI HAS to be Trolling Now Right?! If you have any questions or feedback for the show you can drop us a note at bonkbrospodcast@gmail.com or hit up the Bonk Bros instagram page (@bonkbros @dylanjawnson @adamsaban6 @tylerclouti @raddaddizzle @scottmcgilljr). Alright let's get this party started!   FOR UPDATED DISCOUNT CODES CHECK THE LATEST EPISODE: Silca (10% discount code: “bonkbrosmademedoit”): https://silca.cc/?utm_source=Bonk+Bros&utm_medium=podcast&utm_campaign=stripchip&utm_id=Bonk+Bros+Podcast   Bike Tires Direct (10% discount code: bonkbros): https://www.biketiresdirect.com/?utm_source=bonkbros&utm_medium=banner&utm_campaign=bonkbros2025   Bolt Skin + Shave (BROS15): https://www.boltshave.com   Scarborough Bicycle Accident Law: https://www.bicycleaccidentlaw.com   KetoneAid: https://ketoneaid.com/?utm_source=BonkBros   Dynamic Cyclist (10% discount code: BONKBROS): https://new.dynamiccyclist.com/a/43703/xkYViFV8     Patreon: http://patreon.com/patreon_bonkbros     For more Dylan Johnson content: https://www.youtube.com/channel/UCIf1xvRN8pzyd_VfLgj_dow   Listener Question Form: https://docs.google.com/forms/d/1T37wGRLk6iYTCF6X_DQ9yfcaYtfAQceKpBJYR5W7DVA/edit?ts=642eb6d6   MERCH: T-SHIRTS ARE HERE! Get your Bonk Bros swag below. https://bb5a73-20.myshopify.com/    IGNITION: Hire a coach. Get faster. It's that simple. https://www.ignitioncoachco.com/   MATCHBOX PODCAST: Check out our more serious training focused podcast.  https://www.ignitioncoachco.com/podcast      The Following Was Generated Using AI And Should Not Be Held To The Higher Standards Of Sentient Beings - Riverside.   Summary In this episode, the hosts discuss various topics related to cycling, including the challenges of heat training, highlights from the recent Mountain Bike World Cup, and the dynamics of downhill racing. They also delve into insights from short track races, the importance of celebration styles in cycling, and the implications of new UCI regulations on gear and handlebars. In this conversation, the hosts delve into various aspects of cycling, including the implications of UCI regulations on gear and speed, the impact of equipment changes on racing dynamics, and the latest developments in SRAM's group sets. They also share personal experiences related to training, performance, and inspiring stories from the cycling community, highlighting the resilience and determination of cyclists. In this engaging conversation, the hosts delve into various aspects of cycling, including fitness, recovery, upcoming races, and the impact of equipment on performance. They discuss the importance of training strategies, the role of gimmicks in cycling gear, and the challenges of altitude training. The conversation also touches on coaching and athlete development, emphasizing the significance of proper training techniques and the pursuit of marginal gains. The hosts share personal insights and experiences, making for a lively and informative discussion.   Chapters 00:00 Heat Training and Home Comforts 02:46 Mountain Bike World Cup Highlights 05:38 Downhill Racing Insights 08:09 Cross-Country Racing Discussion 10:54 Athlete Performances and Race Strategies 18:56 Celebration Styles in Cycling 21:01 UCI Regulations and Their Impact 26:46 Debating Gear Limitations 31:31 The Future of Cycling Equipment 36:44 Marketing Tactics in Pro Racing 37:17 Rider Safety and Handling Skills 38:09 Crashes and Course Safety 39:12 The Psychology of Racing 40:43 Equipment and Performance Discussions 42:33 New Gear Releases and Recommendations 44:19 Mechanical vs. Electronic Shifting 45:57 The Value of Drivetrain Upgrades 48:03 Tires vs. Drivetrain: Where to Invest 49:39 Inspiring Stories of Overcoming Challenges 57:07 Creative Freedom in Design 57:42 Bonking and Race Experiences 01:00:21 Mental Resilience in Racing 01:02:44 Race Strategies and Mindset 01:04:20 Challenging Races: Margie Gessick 01:06:22 Fitness and Training Regimens 01:07:47 Performance Gimmicks and Trends 01:19:22 Rapid Fire Questions and Lighthearted Banter 01:21:12 Sweat Management on the Trail 01:24:17 The Importance of Glasses in Mountain Biking 01:25:02 Introducing the Gravel Burn Stage Race 01:30:47 FTP and Aerodynamics in Cycling 01:37:08 Closing Thoughts and Future Plans      

On this episode, I answer a question on how to pace the Ironman 70.3 bike. - Ironman 70-75% of FTP and cap power at 90% of FTP- 70.3 80-85% of FTP and cap power at 100% of FTPSend questions through to tim@trainsmooth.com

What really happens during an HCPC Fitness to Practise (FTP) investigation? In this episode of The Aspiring Psychologist Podcast, Dr Marianne Trent speaks with legal consultant Nicholas Stöckling to break down the HCPC FTP process, what it involves, how long it takes, and what it feels like to be under investigation. Designed for psychologists and healthcare professionals, this conversation covers legal stages, emotional impact, and expert advice for anyone navigating or supporting someone through an FTP case. #ftp #hcpc Highlights: 00:00 – Introduction to the episode and guest02:07 – What is a Fitness to Practise (FTP) investigation?03:12 – Common triggers for FTP referrals06:10 – What happens after a concern is raised?08:45 – How long does the FTP process usually take?11:29 – The emotional impact of being investigated14:35 – Balancing fairness with protection of the public17:00 – The role of interim orders20:22 – What support is available during an FTP process?24:01 – Working with legal representatives: what to expect27:08 – Top tips for responding to allegations31:45 – When cases don't meet the threshold for further action35:12 – The stress of being in limbo38:18 – Importance of documentation and reflective practice41:20 – What happens if the case proceeds to a hearing?44:11 – After the process: moving forward and regaining confidence46:35 – Final thoughts and where to get further helpLinks:

Cette semaine au podcast JAMAIS ASSEZ, je reçois Bart Rolet – fondateur de Bart Coaching, triathlète accompli et ex-ingénieur. Ensemble, on plonge dans le monde du coaching intelligent : comment bâtir un plan d'entraînement durable, éviter les pièges du “toujours plus”, et redonner du sens à la performance amateur. On parle aussi de FTP, de récupération, de constance, de gadgets technos et de comment l'entraînement peut (et doit) rimer avec plaisir.

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

#493 Training Camp Magic   Welcome Welcome to Episode #493 of the 303 Endurance Podcast. We're your hosts Coaches Rich Soares and April Spilde. Thanks for joining us for another week of interviews, coaching tips and discussion.   It's a magical time here in the front range. Without Limits Colorado Triathlon is next week, Boulder 70.3 the week after and another magical G2G training camp this weekend with guest Coach Bobby McGee. And we literally had magic last weekend at our bike camp!   April, what tricks do you have up your sleeve today?   Oh, I've got a few spells ready—workouts, dream chasing, and some Rich-on-the-spot coaching! But before we dive into today's endurance sorcery, let's fuel up with our show sponsor who helps keep the energy steady, not spooky… Show Sponsor: UCAN UCAN created LIVSTEADY as an alternative to sugar based nutrition products. LIVSTEADY was purposefully designed to work with your body, delivering long-lasting energy you can feel. Whether UCAN Energy Powders, Bars or Gels, LIVSTEADY's unique time-release profile allows your body to access energy consistently throughout the day, unlocking your natural ability to finish stronger and recover more quickly!   In Today's Show Announcements and News Ask A Coach: Athlete question about Vespa Get Gritty: Touch Your Dreams TriDot Workout of the Week: Bike-Run Bricks Fun Segment: Triathlon Fantasy Draft! Announcements and News:   Our Announcements are supported by VESPA Power today. Endurance athletes—what if you could go farther, faster, and feel better doing it? With Vespa Power Endurance Nutrition, you can unlock your body's natural fat-burning potential and fuel performance without the sugar crash. Vespa helps you tap into steady, clean energy—so you stay strong, focused, and in the zone longer. Less sugar. More power. Real results. Fuel smarter with Vespa—because endurance is earned, not spiked.   Fun Fact: Vespa is the name of the Genus of Wasps.    Upcoming Programming -    G2G Spring Training Camp May 17-18 - Swim Focus in C.Springs and Chatfield May 24-25 - Bike Focus - Chatfield/Chatfield May 31-June 1 Run Focus - Boulder/Boulder   Volunteer with us Jun 14, 2025 at the Boulder Res! We are privileged to be in the IRONMAN Boulder 70.3 Transition Area again for 2025.    If you like watching the race and cheering for spectators, there is no better seat in the house. As a volunteer you will be in the middle of the action and the volunteer shirt will get you access to a lot of places regular spectators cannot access (eg finish line).   Please join me by signing up for the Transition Area early shift. It's a dang early morning, but you are also done relatively early and will have a blast!   https://ironman.volunteerlocal.com/volunteer/?id=88391&job_name=transition%20t1 TriDot Pool School July 26-27. https://www.tridotpoolschool.com/component/eventbooking/pool-school/tridot-pool-school-20250726-844-986-401-167-857/94?Itemid=762   Learn more about it at https://grit2greatnessendurance.com/training-camp   Special Shoutout to my amazing athlete, Katherine Gonzalez, who is running her first half-marathon tomorrow, the Hometown Half in Fort Worth, TX, and we wish her all the best! Enjoy the moment and that finish line girl!   Ask A Coach Sponsor: G2G Endurance Speaking of magic and wishes! Ever wish someone could just tell you what to do for triathlon training... and make sure it actually works? Wish granted. Grit2Greatness Endurance Coaching has teamed up with TriDot to bring you smart, stress-free training that adapts to you. Personalized workouts, top-notch analytics, and a 2-week free trial. After that, it's as low as $14.99/month. Click either Coach April's or Coach Rich's TriDot link in the show notes below—because greatness doesn't just happen. It's trained for. Website - Grit2Greatness Endurance Coaching Facebook page @grit2greatnessendurance   Coach April Spilde April.spilde@tridot.com TriDot Signup - https://app.tridot.com/onboard/sign-up/aprilspilde RunDot Signup - https://app.rundot.com/onboard/sign-up/aprilspilde    Coach Rich Soares Rich.soares@tridot.com Rich Soares Coaching TriDot Signup - https://app.tridot.com/onboard/sign-up/richsoares RunDot Signup - https://app.rundot.com/onboard/sign-up/richsoares   Interview: Ask A Coach Coach April's athlete, Sarah Barr, reached out to ask some great questions about Vespa!   Sarah writes: “Coach Rich, how have you fueled with Vespa products versus without and what was the longest duration you've used it for?”   I had a follow up question to that. Did you do any type of gut training while also using Vespa?     She also posted some questions about Vespa on the I AM TriDot Facebook page:   For those of you using Vespa, I have some questions as I'm considering trying it. Are you eating a lower carb diet most days? How do you fuel your longer rides/runs now? How has your race nutrition changed? Is gut training still beneficial? Do you still carb load before a longer race?   Get Gritty Tip: Touch Your Dreams Every triathlete has a dream. It could be crossing the finish line of your first race, qualifying for a championship, or becoming a stronger version of yourself. But what sets great athletes apart is having a clear vision of that dream and working relentlessly to make it a reality. As Coach Ed Mylett says, "It takes leaders with vision to help people with dreams." You are the leader of your own journey, and your vision can guide you through every training session, every race, and every obstacle. Vision is the fuel that drives consistent action. It's easy to get caught up in the grind of training—times, distances, paces—but the real power lies in seeing beyond the day-to-day. When you have a vision, you're not just training for the next workout; you're training for your dream. That vision will push you through the tough days when you feel tired, frustrated, or uncertain. It reminds you that you are not just chasing times or placing in races—you are building the athlete you dream to be. What's your vision for your triathlon journey? Are you clear on your dream, or are you still figuring it out? Take time to reconnect with that vision—whether it's personal growth, achieving a specific race goal, or leading others. The power of vision is in its ability to inspire you to keep going when things feel tough. Get Gritty Action: Write down one thing that represents your ultimate dream as a triathlete. Whether it's a time goal, an experience, or a feeling, get specific about your vision and keep it front and center in your training. Share it with your community to hold yourself accountable. Keep your dream alive, and never stop selling it to yourself. Because when you have vision, you can achieve greatness.   TriDot Workout of the Week: Race Scenario Drills Welcome back to another segment of the TriDot Workout of the Week. We are going off script and covering a key part of your preparation for a race that is not related to your aerobic capacity or FTP. We are talking Bike Handling Skills for Race Day. This past weekend we covered the following Drills: Emergency Braking (crash in front of you) Braking Descending/Cornering (courses like Coeur d'Alene) How to bunny hop (a water bottle or pot hole) How to ride through and Aid Station and take nutrition Dropped chain recovery How to eat/drink/sunscreen while riding Draft Legal Pace Line / riding in a group Peeing on the bike    Fun Segment: Triathlon Fantasy Draft! Welcome to the Triathlon Fantasy Draft—the game where we build our dream team, race, or gear lineup one pick at a time. This is a no-holds-barred drafting showdown where everything in triathlon is up for grabs—gear, races, distances, legends, and even post-race snacks. No duplicates, no do-overs, and plenty of opinions. You'll love some of these picks… and you might want to roast others. Let the draft begin!     1. “Build Your Dream Race Day” Draft 1 item from each category: Swim location (for example, a lake, ocean, pool, etc.), Cozumel Bike course style (flat, hilly, technical, iconic), Pike's Peak APEX Run vibe (trail, city, beach, mountain) Post-race food:  Race-day weather 2. “All-Time Tri Gear Draft” Draft your gear setup: Wetsuit brand Bike (brand + style) Running shoes Must-have tech (watch, power meter, etc.) Nutrition product 3. “Triathlete Dream Team” Draft your ultimate relay team using any triathletes (pros, age groupers, historical icons): 1 swimmer 1 cyclist 1 runner 1 coach 1 wildcard (celebrity or fictional athlete)     Alright, the picks are in—but now it's your turn to weigh in! Who built the best fantasy lineup? Cast your vote and send us your own dream draft. And remember: there's no wrong answer—unless you drafted a treadmill as your race venue…   Closing:   Thanks again for listening this week. Please be sure to follow us @303Triathlon and @grit2greatnessendurance and of course go to iTunes and give us a rating and a comment. We'd really appreciate it!  

Tessa Watson is a music therapist and trainer. She is Associate Professor and Programme Leader for the MA Music Therapy at University of Roehampton and works in that setting with colleagues across the Arts and Play Therapies and other HCPC registered professions. She has extensive clinical experience in mental health and learning disability work and her current music therapy work is with the children and families who use Alexander Devine Hospice. Tessa has an interest in co-production and is one of the founders of HENCoP (The Health Education Network for Co-Production). Tessa has published and spoken widely about her music therapy work to support adults with profound and multiple learning disabilities, the experience of women in secure psychiatric settings, multi-disciplinary work and learning and teaching music therapy. She has contributed to the development of the profession in the UK (BAMT) and internationally (EMTC) and in 2020 led the BAMT online conference which attracted over 570 delegates. Tessa is an HCPC partner, working on CPD and FTP schemes. She plays cello and sings in local amateur musical groups. Tessa's most recent book, written with Cathy Warner is Contemporary Issues in Music Therapy Training, A Resource for Trainees, Trainers and Practitioners (Routledge 2024). Some other notable publications are ‘Music Therapy with Adults with Learning Disabilities - a view from the United Kingdom' in The Handbook of Music Therapy (2024), ‘Supporting the Unplanned Journey' in Collaboration and Assistance in Music Therapy Practice (2017), ‘The World is Alive! Music Therapy with Adults with Learning Disabilities' in the Oxford Handbook of Music Therapy, OUP (2016), Integrated Team Working: Music Therapy as Part of Transdisciplinary and Collaborative Approaches, London; Jessica Kingsley Publishers (2008) with Karen Twyford, and Music Therapy with Adults with Learning Disabilities, London; Routledge (2007). Links: https://www.routledge.com/Contemporary-Issues-in-Music-Therapy-Training-A-Resource-for-Trainees-Trainers-and-Practitioners/Watson-Warner/p/book/9781032853963?srsltid=AfmBOoqv92gfeHbBxe_zmiemr1pyCC769xqTMPqxlu1E7Hfqo-imlCXw https://alexanderdevine.org/ https://www.roehampton.ac.uk/study/postgraduate-taught-courses/music-therapy/  

Organized Audio: Mastering File Management & Delivery in the Studio Let's be honest—file management isn't glamorous, but it can be the difference between a smooth project and a full-blown data disaster. In this episode of Inside the Recording Studio, Chris and Jody tackle the often-overlooked (and frequently dreaded) topic of file management and delivery workflows in audio production. Whether you're working solo in a home studio or collaborating with clients around the world, getting your digital house in order is crucial.

What's at stake when nonprofits and democracy are under attack? How can organizations respond effectively to threats against their tax status and Constitutional rights? In this illuminating conversation, Rusty speaks with Mike Zamore, National Director of Policy and Government Affairs at the American Civil Liberties Union (ACLU), about the unprecedented challenges facing nonprofits in today's political climate.Mike Zamore draws from his 22 years of Capitol Hill experience and current ACLU leadership to explain how nonprofits are essential to America's constitutional framework of checks and balances. He details recent fights against attempts to weaponize government power against nonprofits, including legislation that would have allowed stripping organizations of tax-exempt status without due process. The conversation highlights parallels between threats to individual liberties and threats to nonprofit First Amendment freedoms.The discussion concludes with practical advice for nonprofits in red states and red districts to effectively engage with Republican representatives regarding the upcoming tax reconciliation bill that could adversely affect the sector. Zamore emphasizes the importance of solidarity, encouraging nonprofits to stand together against intimidation tactics, and that reminding us that maintaining collective courage is crucial for preserving both Constitutional rights and the ability to serve communities.This episode was recorded the morning of May 9, 2025, before the House Ways and Means Committee revealed the language in their portion of the proposed tax bill, which includes re-introduction of H.R. 9495. Click here for resources on new tax bill.Resources referenced in the episode:ACLUA Call to Action for Red State Nonprofits on the FTP blog"Meet the Man Who Wants to Tax Most of the Nonprofit World" by Ben Gose"‘Five Alarm Fire': How New Tax Law Could Decimate Nonprofits — and What Can Be Done" by Steve TaylorFilibustered!: How to Fix the Broken Senate and Save America, co-authored by Senator Jeff Merkley and Mike Zamore"How Will We Know When We Have Lost Our Democracy?"Harvard statement "Upholding Our Values, Defending Our University" and lawsuit against the governmentStatement of Solidarity with Harvard UniversityFTP Podcast Episode “Dr. King, AmeriCorps, & Nonprofit Work - with Michael Smith, AmeriCorps”“AmeriCorps members who respond to disasters and help nonprofits are let go in DOGE cuts”Guest Bio:Mike Zamore is the National Director of Policy & Government Affairs at the ACLU, where he leads efforts to harness the organization's vast expertise, 4 million members and supporters, paid staff in every state, and electoral work to shape federal, state, and local policy.Mike is a 22-year veteran of Capitol Hill, and spent over 14 years as the Chief of Staff to Senator Jeff Merkley, an Oregon Democrat first elected in 2008. As Merkley's top aide, Mike managed a 50+ person staff and $4 million budget, counseled the Senator on legislative and political strategy, represented the Senator to various constituencies, and led two successful re-elections. Prior to joining Senator Merkley, Mike was the Policy Director at the Democratic Senatorial Campaign Committee, where he assisted the 2008 Senate candidates develop their positions on the issues. Mike earlier served as Policy Advisor to Representative Patrick Kennedy and spearheaded Kennedy's legislative agenda, including mental health parity legislation that became law in 2008, and spoke frequently on health systems reform. Earlier in his career, he spent several years working on business development projects in the early days of post-Soviet Russia and clerked for Judge Allyne R. Ross on the Eastern District of New York.Mike is an adjunct faculty member at American University's Washington College of Law. He graduated from Brown University and Harvard Law School, lives in Washington, DC with his wife and two sons.

The Coin - Part 1 - Ep165 In this walking podcast I discuss how the psyche influences riding posture and spiral patterns while cycling.  It's not a topic you will find in your average post about climbing better or improve your FTP.  Enjoy. 

Elia Ayoub and Lebanese journalist Justin Salhani have one thing in common: their parents lived through the Lebanon wars (1975-1990). Claude Salhani was a well-known photojournalist  United Press International and Reuters. The photo featured in this episode shows him in the middle, injured after an Israeli strike on Beirut in 1982. We also talked about a recent gallery of Claude's photographs published by Al Jazeera.For this episode of The Fire These Times, and to close off our discussions on the Lebanon wars - check our the recent episode Elia did with Ayman Makarem on our sister podcast ‘From The Periphery Podcast' - we thought it meaningful to add one more layer: if the wars aren't really over, where does that leave us, the ‘children of the children of war'? The Fire These Times is a proud member of⁠ ⁠From The Periphery (FTP) Media Collective⁠⁠. Check out other projects in our media ecosystem: From The Periphery Podcast, The Mutual Aid Podcast⁠, ⁠Politically Depressed⁠, ⁠Obscuristan⁠, and ⁠Antidote Zine⁠.To support our work and get access to all kinds of perks, please join our Patreon on Patreon.com/fromtheperiphery Announcement: Justin Salhani is joining the FTP fam! He will be mostly contributing to the From The Periphery Podcast as our Beirut-based correspondent focusing on regional affairs. For more:Elia Ayoub is on ⁠⁠Bluesky⁠⁠, ⁠Mastodon⁠, ⁠⁠Instagram⁠⁠ and blogs at ⁠Hauntologies.net⁠ Justin Salhani is on Bluesky and InstagramThe Fire These Times is on Bluesky,⁠ Instagram⁠ and has a⁠ ⁠website⁠⁠ ⁠⁠⁠From The Periphery is on⁠ ⁠Patreon⁠⁠, ⁠Bluesky⁠, ⁠⁠YouTube⁠⁠,⁠ Instagram⁠, and has a⁠ website⁠⁠Transcriptions: Transcriptions are done by⁠ Antidote Zine⁠ and will be published on⁠ The Fire These Times' transcript archive⁠.Credits:Elia Ayoub (host, producer, sound editor, episode design), ⁠⁠Rap and Revenge⁠⁠⁠⁠⁠⁠ (Music), ⁠⁠Wenyi Geng⁠⁠⁠⁠⁠⁠ (TFTT theme design), ⁠⁠Hisham Rifai⁠⁠⁠⁠ (FTP theme design) and ⁠⁠Molly Crabapple⁠⁠⁠⁠⁠⁠⁠ (FTP team profile pics). 

Vi pratar om så kallade FTP-test på SkiErg. Att köra 20 min och multiplicera snitteffekten i watt med 0,95 (trots att kanske 0,90 vore mer rimligt). För att sedan ha som utgångsvärde för att styra hur hårda vissa pass bör vara. Sedan presenterar vi två standardpass på SkiErg som Erik W och andra kommer att genomföra varje vecka hela året. Dessutom: Vi rör ihop storheter och enheter. Och Thiberg skyr inga medel för att nå sub 50 min på milen på söndag och därmed utmana Alexandra.  

Eileen Tull (she/her) is a multi-disciplinary theatremaker, poet, educator, and one-woman show person based in Chicago. Her work has been seen throughout the country in United Solo Festival, Minnesota Fringe, Dallas Solo Festival, San Francisco Fringe, Cincy Fringe, and Tampa’s New Seeds Festival. In Chicago, she has worked with The Factory Theatre, Stage Left Theatre, Theatre Wit, and Fleetwood-Jourdain Theatre, among others. Eileen recently founded Fat Theatre Project, a creative collective committed to telling stories by/about/for/with fat artists. Coming up in 2025, she'll be directing "Funny, Like An Abortion," with FTP, co-produced by Chicago Danztheatre Ensemble. She is currently pursuing her MFA in Theatre Directing from Randolph College. www.eileentull.com The First Time is a live lit and music series recorded at Martyrs in Chicago's North Center neighborhood. Each reader tells a true first tale, followed by any cover of the storyteller's choosing, performed by our house band, The First Time Three. The First Time is hosted by Jenn Sodini. Production by Andy Vasoyan and Executive Producer Bobby Evers. Podcast produced by Andy Vasoyan. Recorded by Tony Baker.

A Conversation with Brendan Housler: Bits and Pieces about Bicycle Practice - Ep163 This is a conversation with Brendan Housler of EVOQ.BIKE. It's a friendly game of verbal ping pong in which we discuss many topics that seem to bounce around in cycling at the moment. These include what FTP is, the challenges with ERG mode when indoor training, how group rides impact your training program, and figuring out whether a rider might benefit from more aerobic or more glycolytic work in their program.  I hope you enjoy this conversation as we dissect these topics. Disclaimer: my opinions tend to be contrary to the norm. You have been notified.  Links: Evoq Website ►► https://www.evoq.bike Evoq Podcast ►► https://podcasts.apple.com/us/podcast/evoq-bike-cycling-podcast/id1500663458

For episode 190 of The Fire These Times, Dr. Michael Paarlberg talks to Dana El Kurd about El Salvador's ‘state of exception' under Nayib Bukele, how Trump sees that as a model, the conditions of Salvadorian prisons and what happens to the Venezuelan and other refugees and migrants deported from the USA by Trump and the unaccountable state actors doing his bidding.Paarlberg is associate professor at Virginia Commonwealth University and non-resident fellow at the Institute for Policy Studies. He was previously on TFTT in August of 2024 (episode 164) to talk about how Bukele created a ‘Gang State' in El Salvador. As that was before Trump's election, it is a good primer into what is it about El Salvador today that makes it so appealing to the maga movement.The Fire These Times is a proud member of⁠ ⁠From The Periphery (FTP) Media Collective⁠⁠. Check out other projects in our media ecosystem: From The Periphery Podcast, The Mutual Aid Podcast⁠, ⁠Politically Depressed⁠, ⁠Obscuristan⁠, and ⁠Antidote Zine⁠.To get early access to our episodes as well as other perks (monthly hangout, movie club, exclusive content and so on) you can join our patreon at Patreon.com/fromtheperiphery For more:Dana El Kurd is on BlueskyMichael Paarlberg is on BlueskyThe Fire These Times is on Bluesky,⁠ IG⁠ and⁠ YouTube⁠ and has a⁠ ⁠website⁠⁠ ⁠⁠⁠From The Periphery is on⁠ ⁠Patreon⁠⁠, ⁠Bluesky⁠, ⁠⁠YouTube⁠⁠,⁠ Instagram⁠, and has a⁠ website⁠⁠Transcriptions: Transcriptions are done by⁠ Antidote Zine⁠ and will be published on⁠ The Fire These Times' transcript archive⁠.Credits: Dana El Kurd (host), Elia Ayoub (producer, episode designer), ⁠⁠Rap and Revenge⁠⁠⁠⁠⁠⁠ (Music), ⁠⁠Wenyi Geng⁠⁠⁠⁠⁠⁠ (TFTT theme design), ⁠⁠Hisham Rifai⁠⁠⁠⁠ (FTP theme design) and ⁠⁠Molly Crabapple⁠⁠⁠⁠⁠⁠⁠ (FTP team profile pics). 

For episode 189 of The Fire These Times, Elia Ayoub is joined by friend of the pod Molly Crabapple to talk about the Jewish Labor Bund and how their concept of Doikayt (‘Hereness') can help us build a better world than the hellscape being proposed by techno-dystopianism and end-time fascism. Molly's upcoming book is called “here where we live is our country: the story of the jewish labor bund.” Speaking of end-time fascism, Naomi Klein and Astra Taylor will be joining Elia and Dana El Kurd on TFTT to talk about their essay “The rise of end times fascism.” To get early access to that episode as well as other perks (monthly hangout, movie club, exclusive content and so on) you can join our patreon on Patreon.com/fromtheperiphery The Fire These Times is a proud member of⁠ ⁠From The Periphery (FTP) Media Collective⁠⁠. Check out other projects in our media ecosystem: From The Periphery Podcast, The Mutual Aid Podcast⁠, ⁠Politically Depressed⁠, ⁠Obscuristan⁠, and ⁠Antidote Zine⁠.For more:Elia Ayoub is on ⁠⁠Bluesky⁠⁠, ⁠Mastodon⁠, ⁠⁠Instagram⁠⁠ and blogs at ⁠Hauntologies.net⁠ Molly has a website and newsletterThe Fire These Times is on Bluesky,⁠ IG⁠ and⁠ YouTube⁠ and has a⁠ ⁠website⁠⁠ ⁠⁠⁠From The Periphery is on⁠ ⁠Patreon⁠⁠, ⁠Bluesky⁠, ⁠⁠YouTube⁠⁠,⁠ Instagram⁠, and has a⁠ website⁠⁠Transcriptions: Transcriptions are done by⁠ Antidote Zine⁠ and will be published on⁠ The Fire These Times' transcript archive⁠.Credits:Elia Ayoub (host, producer, sound editor, episode design), ⁠⁠Rap and Revenge⁠⁠⁠⁠⁠⁠ (Music), ⁠⁠Wenyi Geng⁠⁠⁠⁠⁠⁠ (TFTT theme design), ⁠⁠Hisham Rifai⁠⁠⁠⁠ (FTP theme design) and ⁠⁠Molly Crabapple⁠⁠⁠⁠⁠⁠⁠ (FTP team profile pics). Molly's portrait on the cover photo is also done by her.

Vi introducerar SkiErg-projektet. Erik W har bestämt sig för att köra två standardiserade SkiErg-pass varje vecka hela säsongen. Och vill ha med sig fler. Ni får bakgrunden, syftet, SWOT-analysen, resonemanget kring per 500 m vs watt samt procent av FTP. Dessutom: Vi är ute på djupt vatten kring katolicism, golf och tryckt virke i odling.   ⌚️ Wings for Life World Run - Spring med Team Lagom sön 4 maj kl 13.00 och stötta forskning för ryggmärgsskador.   ⌚️ Wickström Coaching - Åk med på läger. 1 st rullskidläger och 3 st skidläger. Ny period börjar 28 april. Till sist: Lagom Kondition - Kika på vårt instagramkonto. Wickström Coaching - För dig som söker träningsprogram, inspiration och läger.

How did Sudanese revolutionaries organize neighborhood and resistance committees to resist state and non-state violence? What are some of the principles underpinning their worldview? What can we learn from them?For episode 188 of The Fire These Times, Elia Ayoub is joined by Sudanese journalist Eiad Husham to talk about his piece "revolutionary aid in Sudan" for The New Internationalist and try and answer those questions.The Fire These Times is a proud member of⁠⁠ ⁠From The Periphery (FTP) Media Collective⁠⁠⁠. This episode was first released on the FTP Patreon page. Please consider supporting us directly there and you'll get early access to all of the FTP podcasts, exclusive content, an invitation to join our monthly hangout as well as our ongoing movie club on Lebanese cinema - and more! You can also help by leaving us a review wherever you listen to podcasts and telling your friends and enemies about us.Other FTP projects: From The Periphery Podcast, The Mutual Aid Podcast⁠, ⁠Politically Depressed⁠, ⁠Obscuristan⁠, and ⁠Antidote Zine⁠.For more:Elia Ayoub is on ⁠⁠Bluesky⁠⁠, ⁠Mastodon⁠, ⁠⁠Instagram⁠⁠ and blogs at ⁠Hauntologies.net⁠ Eiad is on X and writes for The Internationalist, The New Humanitarian, Geeska and 3ayin among others.The Fire These Times is on Bluesky,⁠ IG⁠ and⁠ YouTube⁠ and has a⁠ ⁠website⁠⁠ ⁠⁠⁠From The Periphery is on⁠ ⁠Patreon⁠⁠, ⁠Bluesky⁠, ⁠⁠YouTube⁠⁠,⁠ Instagram⁠, and has a⁠ website⁠⁠Transcriptions: Transcriptions are done by⁠ Antidote Zine⁠ and will be published on⁠ The Fire These Times' transcript archive⁠.Credits:Elia Ayoub (host, producer, sound editor, episode design), ⁠⁠Rap and Revenge⁠⁠⁠⁠⁠⁠ (Music), ⁠⁠Wenyi Geng⁠⁠⁠⁠⁠⁠ (TFTT theme design), ⁠⁠Hisham Rifai⁠⁠⁠⁠ (FTP theme design) and ⁠⁠Molly Crabapple⁠⁠⁠⁠⁠⁠⁠ (FTP team profile pics). Original photo by Ela Yokes for The New Internationalist.

This is a special announcement episode broadcast on all FTP channels. We at FTP are hosting a series of weekly film screenings and discussions on the Lebanese wars starting this Sunday April 20. In this short episode, Elia and Ayman go through the list of films they selected, what you can expect from the screenings, and how you can participate. To sign up and join the watch parties head over to ⁠our Patreon⁠ where you'll find ⁠this post with the invitation link⁠.Invites are immediately available to all Patreon members. If you don't want to become a member, you can buy the link with a one-time purchase.--All the films (except the last) are already publicly available on ⁠this playlist⁠ on our Youtube Channel.The films we'll watch are: ⁠A Feeling Greater than Love⁠ (2017) dir. Mary Jirmanus Saba - A feature-length documentary about the class struggle and labour movements in the lead up to the outbreak of the war in 1975.⁠Lebanon's War⁠ - Part 3: Explosion (2001) - A 42 minute episode of a documentary series by Al-Jazeera on the Lebanon Wars that covers in great depth the 1975 outbreak of the civil war with incredible, rare interviews.⁠Beirut, My City⁠ (1983) dir. Jocelyne Saab - A 38 minute film by a legendary Lebanese filmmaker filmed in Beirut amidst the Israeli siege that serves as a timeless intimate meditation on a city tortured by war and occupation.⁠Souha, Surviving Hell⁠ (2001) dir. Randa Chahal Sabagh - A 57 minute documentary following communist resistance fighter South Bechara as she returns to the south of Lebanon after its liberation from Israeli occupation in 2000.⁠Last Days of the Man of Tomorrow⁠ (2017) dir. Fadz - A short film that serves as a brilliant, illuminating, and humorous retrospective on the war by the post-war generation.-- -- Hope to see you at the film screenings! ⁠Here again is the link to sign up. ⁠

This week John breaks down how to do a FTP test in a group training environment. Plus, we've got all the latest News, our Discussion of the Week, Pro of the Week, and Q&A's.

This show has been flagged as Clean by the host. Running a private Ubuntu Mirror It is possible to set up a local server to keep a synchronized copy of all the Ubuntu packages, allowing later installs of packages for any local machine even in the absence of an internet connection. To do this a script called apt-mirror can be run on the server. crontab 0 1 * * * /usr/local/bin/apt-mirror The location of the mirror is specified in apt-mirror.conf /etc/apt/apt-mirror.conf set mirror_path /disk/ftp/Mirror set cleanup_freq daily set mirror_verbose yes The origin servers are specified in mirror.list . It is possible to choose which architectures and Ubuntu releases to fetch as well as whether to fetch just the binary packages or also the sources. /etc/apt/mirror.list ​ deb http://archive.ubuntu.com/ubuntu noble main restricted universe multiverse deb http://security.ubuntu.com/ubuntu noble-security main restricted universe multiverse deb http://archive.ubuntu.com/ubuntu noble-updates main restricted universe multiverse deb http://archive.ubuntu.com/ubuntu noble-backports main restricted universe multiverse ​ deb-i386 http://archive.ubuntu.com/ubuntu noble main restricted universe multiverse deb-i386 http://security.ubuntu.com/ubuntu noble-security main restricted universe multiverse deb-i386 http://archive.ubuntu.com/ubuntu noble-updates main restricted universe multiverse deb-i386 http://archive.ubuntu.com/ubuntu noble-backports main restricted universe multiverse ​ #deb-src http://archive.ubuntu.com/ubuntu noble main restricted universe multiverse #deb-src http://security.ubuntu.com/ubuntu noble-security main restricted universe multiverse #deb-src http://archive.ubuntu.com/ubuntu noble-updates main restricted universe multiverse #deb-src http://archive.ubuntu.com/ubuntu noble-backports main restricted universe multiverse ​ clean http://archive.ubuntu.com/ubuntu The mirrored packages could be served up to local machines in a number of ways, I am using vsftpd to serve the files via FTP. /etc/vsftp.conf anonymous_enable=YES anon_upload_enable=YES anon_mkdir_write_enable=YES dirmessage_enable=YES xferlog_enable=YES connect_from_port_20=YES listen=YES pam_service_name=vsftpd seccomp_sandbox=NO isolate_network=NO anon_root=/disk/ftp/ no_anon_password=YES hide_ids=YES pasv_min_port=40000 pasv_max_port=50000 write_enable=YES On local machines, the mirror on the server can then be specified as the source for apt to use to retrieve packages. /etc/apt/sources.list.d/ubuntu.sources ​ Types: deb URIs: ftp://server/Mirror/mirror/archive.ubuntu.com/ubuntu Suites: noble noble-updates noble-backports Components: main universe restricted multiverse Signed-By: /usr/share/keyrings/ubuntu-archive-keyring.gpg ​ ## Ubuntu security updates. Aside from URIs and Suites, ## this should mirror your choices in the previous section. Types: deb URIs: ftp://server/Mirror/mirror/security.ubuntu.com/ubuntu Suites: noble-security Components: main universe restricted multiverse Signed-By: /usr/share/keyrings/ubuntu-archive-keyring.gpg Provide feedback on this episode.

Episode 146 - Flanders Drama, Blevins Taking Charge at World Cup Opener, Paris Roubaix and Sea Otter Predictions, and More! What up party people.  Make sure to check out all the offerings (literally, every piece of gear you could possible need) from our friends over at BTD. Just type “bonkbros” into the promo code section at checkout! (https://www.biketiresdirect.com/?utm_source=bonkbros&utm_medium=banner&utm_campaign=bonkbros2025)   You can also head over to Silca.cc to pickup some of the Bonk Bros favorites like the Crockpotanator 4000, Endurance or Speed chips, my personal pick of the Strip Chip which saves you a bunch of headache when waxing new chains, and plenty more. Head over to Silca.cc today and use the code “Bonkbrosgravelseason” at checkout for an extra 10% off. (https://silca.cc/?utm_source=Bonk+Bros&utm_medium=podcast&utm_campaign=stripchip&utm_id=Bonk+Bros+Podcast)   And last but not least, if you want to hop on one of the latest trends in endurance sports by testing the magic effects of ketone esthers, head over to KetoneAid today to pickup some Ketone heavy or Ketone light. Use the affiliate link in the show notes for free shipping. (https://ketoneaid.com/?utm_source=BonkBros)   If you have any questions or feedback for the show you can drop us a note at bonkbrospodcast@gmail.com or hit up the Bonk Bros instagram page (@bonkbros @dylanjawnson @adamsaban6 @tylerclouti @raddaddizzle @scottmcgilljr). Alright let's get this party started!   FOR UPDATED DISCOUNT CODES CHECK THE LATEST EPISODE: Silca (10% discount code: “Bonkbrosgravelseason”): https://silca.cc/?utm_source=Bonk+Bros&utm_medium=podcast&utm_campaign=stripchip&utm_id=Bonk+Bros+Podcast   Bike Tires Direct (10% discount code: bonkbros): https://www.biketiresdirect.com/?utm_source=bonkbros&utm_medium=banner&utm_campaign=bonkbros2025   Dynamic Cyclist (10% discount code: BONKBROS): https://new.dynamiccyclist.com/a/43703/xkYViFV8     Patreon: http://patreon.com/patreon_bonkbros     For more Dylan Johnson content: https://www.youtube.com/channel/UCIf1xvRN8pzyd_VfLgj_dow   Listener Question Form: https://docs.google.com/forms/d/1T37wGRLk6iYTCF6X_DQ9yfcaYtfAQceKpBJYR5W7DVA/edit?ts=642eb6d6   MERCH: T-SHIRTS ARE HERE! Get your Bonk Bros swag below. https://bb5a73-20.myshopify.com/    IGNITION: Hire a coach. Get faster. It's that simple. https://www.ignitioncoachco.com/   MATCHBOX PODCAST: Check out our more serious training focused podcast.  https://www.ignitioncoachco.com/podcast      The Following Was Generated Using AI And Should Not Be Held To The Higher Standards Of Sentient Beings - Riverside.   Summary In this conversation, the hosts discuss various bike races from the weekend, focusing on performances by Nielsen Paulus and Wout van Aert. They analyze race tactics, the pressure on riders, and the dynamics of the Flanders race. The discussion also touches on the women's race and the importance of marginal gains in cycling equipment choices. In this segment of the conversation, the hosts delve into various aspects of mountain biking, including the excitement of World Cup races, the dynamics of team tactics, and the thrill of short track racing. They discuss the importance of commentary in enhancing the viewing experience and analyze the performances of both male and female riders. The conversation also touches on the rise of short track specialists and the upcoming races, highlighting the evolving landscape of competitive cycling. In this segment, the conversation revolves around the distinctions between mountain biking and gravel racing, particularly in the context of the Lifetime Grand Prix events. The hosts discuss the implications of shifting from mountain bike races to gravel races, analyze the upcoming events, and make predictions about rider performances based on their current forms. The discussion highlights the competitive landscape and the evolving nature of cycling events. In this segment, the conversation revolves around race predictions, tire sizes, and the dynamics of team strategies in bike racing. The hosts analyze their picks for upcoming races, discuss the implications of tire sizes on performance, and delve into listener questions about gear and training methodologies, particularly focusing on the relevance of FTP in cycling training. In this episode, the hosts engage in a lively discussion about various aspects of cycling, including local culture, gravel riding destinations, rider physique, nutrition, heat acclimation, concussion protocols, and the future of cycling events. They explore the nuances of gravel cycling, the importance of safety measures, and the evolving standards in the sport, all while sharing personal anecdotes and insights.   Chapters 00:00 Introduction and Weekend Race Recap 05:52 Wout van Aert's Tactical Decisions 11:55 Flanders Race Dynamics 17:56 Marginal Gains and Equipment Choices 28:20 Celebrating Success in Mountain Biking 32:31 Team Tactics in Mountain Bike Racing 35:07 The Art of Short Track Racing 40:49 The Rise of Short Track Specialists 42:01 Comparing Short Track and Cross Country Racing 45:12 The Excitement of Women's Mountain Bike Racing 47:47 Upcoming Races and New Gear 49:26 Mountain Biking vs. Gravel Racing 51:00 The Shift to Gravel Racing 52:45 Analyzing the Lifetime Grand Prix Events 54:51 Predictions for Upcoming Races 01:01:12 Rider Form and Performance Insights 01:07:55 Final Predictions and Wrap-Up 01:09:30 Analyzing Race Picks and Strategies 01:11:58 Predictions for the Upcoming Race 01:14:57 Tire Size Discussions and Implications 01:17:49 Team Dynamics and Equipment Choices 01:22:02 Listener Questions and Insights on Gear 01:28:59 FTP and Training Methodologies 01:34:56 Exploring Local Culture and Geography 01:36:10 Hypothetical Gravel World Tour Series 01:37:51 Global Gravel Riding Destinations 01:39:00 Rider Physique and Performance 01:41:01 Nutrition and Weight in Cycling 01:42:55 Heat Acclimation and Race Preparation 01:45:39 Concussion Protocols in Cycling 01:49:18 Safety Measures and Technology in Cycling 01:54:34 Wrap-Up and Future Events

Race conditions can be unforgiving and downright brutal (see Texas 70.3). Today, we look at how training can help us prepare for the unexpected on race day. Topics: Texas 70.3 Rough Race Conditions Early season on the trainer to outdoors for races The decision to create more stress on purpose A look at “outside stress” Preparing for unfamiliar situations Forcing yourself into the elements Training fatigued vs. fresh The work doesn't have to be pretty Timing for your FTP tests Race morning mentality Overhyped for your race? Adapting on the fly Controlling the controllable Preparing for race variables Having your A, B, and C plan Now what am I gonna do? Learning from bad workouts Remember good and bad to recall during your race   Mike Tarrolly - mike@c26triathlon.com Robbie Bruce - robbie@c26triathlon.com

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Ele é um exemplo de dedicação e disciplina. Sócio do Esporte Clube Pinheiros desde o nascimento, foi lá que teve seu primeiro contato com o esporte. Durante a infância e adolescência, praticou diversas modalidades, como futebol, taekwondo, surfe, remo e tênis, onde chegou a ser federado. Nos anos de faculdade, treinou natação e corrida com a equipe de triathlon do Pinheiros, o que lhe conferiu um excelente condicionamento físico para o surfe e o futebol. Formou-se e focou no trabalho por alguns bons anos, treinando esporadicamente. Só em 2016, após o nascimento da primeira filha, incentivado por seu cunhado, decidiu voltar a se dedicar mais seriamente ao esporte. Comprou uma bicicleta e estreou em uma prova de triathlon. Em 2018, sua segunda competição já foi o Ironman 70.3 de Bariloche. No ano seguinte se dedicou mais e competiu no Ironman 70.3 de Florianópolis, onde garantiu sua vaga para o mundial da distância daquele ano. Quando decidiu que estava pronto para experimentar uma prova de Ironman, veio a pandemia e adiou seus planos, muito embora tenha conseguido manter-se bem treinado por quase dois anos, até a sua estreia na distância, que aconteceu em Cozumel, em setembro de 2021.     Para a sua surpresa, tudo deu certo e ele completou a prova em 8h29', foi vice-campeão de sua categoria e garantiu a tão cobiçada vaga para o Campeonato Mundial em Kona, no Havaí. Na prova, ele brilhou novamente, conquistando o 4º lugar em sua faixa etária. Em 2023, conquistou títulos como o de campeão de sua categoria no Ironman Florianópolis e além de um 15º lugar no Mundial de Ironman realizado em Nice, ele foi vice campeão da sua faixa etária. Já em 2024, repetiu o título em Florianópolis e o vice-campeonato na sua categoria no Mundial de Kona, consolidando-se como um dos grandes nomes do triathlon amador brasileiro. Conosco aqui, o triatleta formado em Administração com MBA em Finanças, trabalhador do mercado financeiro há 28 anos, dedicado e talentoso integrante da equipe de triathlon do ECP, o paulistano Roberto Corrêa Fonseca. Inspire-se! Um oferecimento @oakleybr @technogym_brazil Onde o design encontra o esporte Combinando desempenho e design, há 40 anos, a Technogym apresenta as soluções de treino mais inovadoras do mercado. Um dos exemplos é a Technogym Ride, bicicleta que nasceu a partir da experiência da marca como fornecedora oficial de equipamentos das últimas nove edições dos Jogos Olímpicos, incluindo Paris 2024. Concebida em conjunto com os principais campeões de ciclismo, a TG Ride oferece uma vivência realista e completa de treinamento outdoor tanto para ciclistas profissionais quanto amadores. Com tela touch de 22” e resolução Full HD, ela proporciona a realização de um treino imersivo e interativo, visando a alta performance. Com a possibilidade de realizar todos os ajustes de acordo com o tamanho do usuário, incluindo as variações do pé de vela, a TG Ride oferece STI eletrônicos e integrados, a partir dos quais é possível fazer trocas de marchas e ter uma experiência completa de gestão de potência, resistência, inclinação, velocidade em subidas e porcentagem de FTP de forma precisa. Além disso, através do Pedal Printing™ é possível acompanhar a cadência, a simetria e a órbita das pedaladas. A Technogym Ride também conta com aplicativos integrados ou compatíveis, através dos quais o atleta tem, a um toque, ferramentas como Rouvy, Zwift, Bkool, TrainingPeaks, Strava, Eurosport, entre outros. As sessões de treinamento oferecidas pela Technogym Ride desafiam o atleta a alcançar as zonas de potência adequadas e a pedalar em dezenas de rotas virtuais, incluindo os destinos mais lendários do mundo. https://www.technogym.com/pt-BR/ @galibierconsultoria A Galibier Vida, Saúde e Previdência, com mais de 20 anos de história, é uma empresa que tenho a honra de conhecer de perto, assim como seu fundador, meu amigo de mais de 30 anos, Giovane das Caldas. O comprometimento da Galibier com seus clientes é impressionante, oferecendo soluções de proteção que vão além do comum, sempre com a credibilidade e confiança que só o Giovane e sua equipe podem proporcionar. Com uma relação estreita com as melhores seguradoras do mercado, a Galibier se dedica a garantir que você tenha a segurança e tranquilidade que precisa, seja com seguros de Vida, Saúde ou Viagem. Dentre os serviços, destaco o Seguro de Vida Resgatável, que protege quem você ama e ainda dá a flexibilidade de resgatar os valores acumulados, se necessário. Além disso, o Seguro Saúde com cobertura mundial garante atendimento onde quer que você esteja, e o Seguro Viagem cuida de todos os detalhes da sua jornada, desde pequenos imprevistos até emergências médicas. E não sou só eu que confio na Galibier. Alguns dos convidados mais especiais aqui do Endörfina também utilizam os serviços da empresa, que está sempre presente em momentos importantes da vida deles. Se você quer cuidar do seu futuro e de quem você ama, confie na Galibier. Siga no Instagram em @galibierconsultoria e conheça mais sobre como a Galibier pode fazer a diferença para você e sua família.            

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 maximizing VO2max potential, how to bounce back from ineffective training, and when it makes sense to try reverse periodization.   As always, if you like what you hear please share this with your friends and leave us a five star review and if you have any questions for the show drop us an email at matchboxpod@gmail.com with the topic of discussion in the email title or head over to ignitioncoachco.com and fill out The Matchbox Podcast listener question form. Alight let's get into it!   For more social media content, follow along @ignitioncoachco @adamsaban6 @dizzle_dillman @dylanjawnson @kait.maddox   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 This conversation delves into the intricacies of VO2 max, its implications for cycling performance, and the importance of proper training. The hosts discuss signs of a naturally high VO2 max, the significance of structured training for improving fitness levels, and the challenges faced by a listener regarding their FTP and performance. They also explore the concept of reverse periodization in training for ultra marathons, emphasizing the need for specificity in training as the event approaches.   Chapters 00:00 Understanding VO2 Max: Signs and Potential 08:12 Training Insights: FTP and Performance Challenges 19:30 Exploring Reverse Periodization for Ultra Marathon Training

A história deste casal é um excelente exemplo de como a dedicação, a superação e a cumplicidade podem ser transformadoras. Unidos há 27 anos, eles construíram uma vida marcada por conquistas pessoais, familiares e esportivas, além de desafios inimagináveis. Ele, nascido em São Sebastião do Paraíso, Minas Gerais, cresceu em uma fazenda simples e é o mais velho de sete irmãos. Desde cedo, aprendeu a valorizar o esforço e a dedicação. Ela, paulistana, veio de uma família de três filhos e cresceu em frente a um clube na Zona Norte de São Paulo, onde levou a sério o balé e, depois, seguiu os passos do irmão, jogando tênis. Ambos se formaram em Administração de Empresas, ela pelo Mackenzie e ele pela Fundação Getúlio Vargas, onde ingressou em quinto lugar. O mercado financeiro os levou a se conhecerem no banco onde trabalhavam. A paixão foi arrebatadora e, em poucos meses, decidiram se casar. Dois anos depois, vieram os gêmeos, seguidos por Maria Luíza alguns anos mais tarde. A vida familiar e profissional exigiu muita dedicação, e eles prosperaram. Em 2010, decidiram começar a correr juntos. A primeira corrida foi um marco: ele, muito competitivo, ficou para trás dela e, desde então, decidiu levar o esporte a sério. A partir daí, não pararam mais. Apenas dois anos depois, enfrentaram juntos uma das mais emblemáticas ultramaratonas do mundo: a Comrades Marathon, na África do Sul. Ele completou a prova em 7h28, e ela, que inicialmente deveria acompanhá-lo apenas nos quilômetros finais, decidiu se inscrever e treinar para concluir a prova, feito que realizou em pouco menos de 9 horas. Ele já completou 14 maratonas, com um recorde pessoal de 2h43, enquanto ela fez 13 maratonas, com o melhor tempo de 3h08. Mas os desafios não pararam por aí. Em 2014, ele fez sua estreia no triathlon, e ela o seguiu no ano seguinte. Desde então, ele participou de 22 provas de Ironman, incluindo sete edições do Mundial de Kona, no Havaí. Ela, por sua vez, completou oito provas de Ironman, com duas participações em Kona. Além disso, ela se destacou em provas de ciclismo, com um terceiro lugar no Granfondo La Campionissimo Sportive, em 2016, na Itália, e um quinto lugar no GFNY, em 2019. Juntos, encontraram no esporte uma forma de fortalecer o espírito e a parceria, enfrentar os desafios da vida e inspirar os filhos. Conosco aqui, ele, que se formou em Administração de Empresas, é publisher do site “O Antagonista” e empresário, figura de opiniões muitas vezes polêmicas e, para muitos, um guru do mercado financeiro, um autointitulado especialista em generalidades e um triatleta de alta performance; e ela, administradora, alicerce familiar, corredora, triatleta e fã número um do marido: o casal Pedro Luiz Cerize e Juliana Seidler Cerize. Inspire-se! SIGA e COMPARTILHE o Endörfina através do seu app preferido de podcasts. Contribua também com este projeto através do Apoia.se. Um oferecimento @oakleybr e @technogym_brazil Onde o design encontra o esporte Combinando desempenho e design, há 40 anos, a Technogym apresenta as soluções de treino mais inovadoras do mercado. Um dos exemplos é a Technogym Ride, bicicleta que nasceu a partir da experiência da marca como fornecedora oficial de equipamentos das últimas nove edições dos Jogos Olímpicos, incluindo Paris 2024. Concebida em conjunto com os principais campeões de ciclismo, a TG Ride oferece uma vivência realista e completa de treinamento outdoor tanto para ciclistas profissionais quanto amadores. Com tela touch de 22” e resolução Full HD, ela proporciona a realização de um treino imersivo e interativo, visando a alta performance. Com a possibilidade de realizar todos os ajustes de acordo com o tamanho do usuário, incluindo as variações do pé de vela, a TG Ride oferece STI eletrônicos e integrados, a partir dos quais é possível fazer trocas de marchas e ter uma experiência completa de gestão de potência, resistência, inclinação, velocidade em subidas e porcentagem de FTP de forma precisa. Além disso, através do Pedal Printing™ é possível acompanhar a cadência, a simetria e a órbita das pedaladas. A Technogym Ride também conta com aplicativos integrados ou compatíveis, através dos quais o atleta tem, a um toque, ferramentas como Rouvy, Zwift, Bkool, TrainingPeaks, Strava, Eurosport, entre outros. As sessões de treinamento oferecidas pela Technogym Ride desafiam o atleta a alcançar as zonas de potência adequadas e a pedalar em dezenas de rotas virtuais, incluindo os destinos mais lendários do mundo. https://www.technogym.com/pt-BR/  

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There is a linear relationship between training load and FTP but only up to a certain point.  When you build your base with our 16 weeks of sweet plan your FTP goes up but then what? How do you get it to go higher?   At that point, training load accounts for 75-90% of what your true FTP can be.  The remaining 10-25% can be achieved by switching to interval training and this is where the relationship between training load and FTP 'breaks'. However, power goes up even more for two reasons: 1) the athlete is 'fresher' and can produce greater power output 2) the athlete has acheived the aerobic adaptations** that enable the higher power output.  Increases in Mitochondrial Density & Citrate Synthase  Listen to this podcast to learn about training load and FTP!  - Try CoachCat Free for a month - with no credit card required ➡️ https://tinyurl.com/47rr7em4

In this episode of the Oxygenaddict Triathlon Podcast, Coach Rob answers athlete questions about interpreting test week results for swim, bike, and run performance. Including: The importance of CSS tests for swimming, FTP tests for cycling, and submaximal run tests for accurate performance measurement... Adapting training based on test results... Managing external factors / variance on test day, such as illness, equipment calibration, and HRV readings... Why we need to be willing to adjust training efforts based on physiological feedback... The need for personalized planning tools for optimal race preparation.* * * * * * * *SPONSORS* * * * * * * *Like what you heard in this show? Join hundreds of other age group triathletes making the most of their limited training time, training with Team OxygenAddict!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ http://team.oxygenaddict.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ -  The most comprehensive triathlon coaching program for busy age groupers.  Book an application call to see if you'd be a good fit for Team Oxygenaddict for the coming season here: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://team.oxygenaddict.com/consultation-call/ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠* * * * * * * * * * * *⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠precisionfuelandhydration.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Precision Fuel & Hydration help athletes personalise their hydration and fuelling strategies for training and racing. Use the free ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Fuel & Hydration Planner⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ to get a personalised race nutrition plan for your next event. And then⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ book a free 20-minute video consultation⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ with a member of the PF&H Athlete Support Team to refine your strategy.Listeners get 15% off their first order of fuel and electrolytes with Precision Fuel & Hydration. Simply click ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠this link⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and the discount will be auto-applied at the checkout.* * * * * * * * * * * *⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Watch on youtube⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Listen on Spotify⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Listen on Apple Podcasts⁠

What we hope to achieve this year.Mentioned:Our patreonAntidotezine Liz Artistry'sWebsite andInstagramThe monthly hangout is open to all Patreon supporters, guests and hosts.Join us!Hauntologies.net The email:ayoub@thefirethesetimes.com Elia'sBluesky andMastodonTFTT is onBluesky andIG, and we have awebsiteFTP is onBluesky andIG, and we have awebsiteThe Inconvenient Revolution is an upcoming podcast by Leila Al-Shami and Elia Ayoub on Syria. All episodes will be first available on ourPatreonThe Mutual Aid Podcast is already available wherever you listen to podcasts. They are also onBluesky andIG. All episodes are first available on ourPatreonObscuristan is already available wherever you listen to podcasts. All episodes are first available on ourPatreon.Ayman's video essays are available first on Patreon and then on YouTube. The first episode is entitled 'Zionism from the Standpoint of its Victims' and is already on YouTube. The second episode is entitled 'Where are the Arabs?' and is available onPatreon.Ayman's live streams are on the From The PeripheryYouTube channel.The upcoming Star Trek podcast (not FTP-related) is by Elia Ayoub and carla joy berman. It will be announced on their social media accounts soon. The TFTT episode with carla is entitled "Let's Talk About Youth Autonomy w/ carla joy bergman" and is episode number 132.carla joy berman can be found ontheir website and onBluesky. Check out their podcastGrounded Futures and the journal they're part of,CAW: "a worker-run anarchist journal of art, culture, and all the shiny things we can find."

How do you know what your training zones are? And how do you know if you are improving? By FTP testing, of course! At FasCat, we have used all types of methods to test FTP over the years, including using various labratory equipment. After more than 20 years and thousands of athletes tested, we are big believers in the 20-minute field test. Doing the 20-minute test outside or on a trainer is simple and repeatable, giving you the actionable data you need to configure your training and measure your progress. In this podcast, FasCat Founder Frank Overton explains: how you should do the test how often you should do the test pitfalls to watch out for how to analyze your results from the test  All you need, Frank says, is a "power meter and head full of motivation." - Try CoachCat Free for a month - with no credit card required ➡️ https://tinyurl.com/47rr7em4

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This week Coach Rob Wilby from Team Oxygen Addict discusses the critical changes in training as athletes move from the winter FTP build phase to the race preparation phase for Ironman and 70.3 events. We cover the modifications needed in bike, run, and swim workouts, to ensure the necessary focus on safely building endurance in each of swim, bike and run . There's practical advice for coached and self-coached athletes, emphasizing the importance of progressive plans, rest and recovery, strength conditioning, and the role of appropriate fuelling in endurance focused training * * * * * * * *SPONSORS* * * * * * * *Like what you heard in this show? Join hundreds of other age group triathletes making the most of their limited training time, training with Team OxygenAddict!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ http://team.oxygenaddict.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ -  The most comprehensive triathlon coaching program for busy age groupers.  Book an application call to see if you'd be a good fit for Team Oxygenaddict for the coming season here: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://team.oxygenaddict.com/consultation-call/ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠* * * * * * * * * * * *⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠precisionfuelandhydration.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Precision Fuel & Hydration help athletes personalise their hydration and fuelling strategies for training and racing. Use the free ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Fuel & Hydration Planner⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ to get a personalised race nutrition plan for your next event. And then⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ book a free 20-minute video consultation⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ with a member of the PF&H Athlete Support Team to refine your strategy.Listeners get 15% off their first order of fuel and electrolytes with Precision Fuel & Hydration. Simply use the code OXYGENADDICT2025 at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠precisionfuelandhydration.com⁠⁠⁠⁠⁠, or click ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠this link⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and the discount will be auto-applied at the checkout.* * * * * * * * * * * *⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Watch on youtube⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Listen on Spotify⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Listen on Apple Podcasts⁠

In this special collab episode betweenObscuristan and The Fire These Times, Karena Avedissian and Anna are joined by Daniel Voskoboynik to discuss the life of Russian opposition leader Alexei Navalny and what his death means for those of us not quite at the heart of the Russian empire.Obscuristan and The Fire These Times are proud members of⁠⁠ ⁠From The Periphery (FTP) Media Collective⁠⁠⁠. Check out other projects in our media ecosystem: the Mutual Aid Podcast⁠⁠,⁠⁠ Politically Depressed⁠⁠,⁠⁠ and⁠⁠Antidote Zine⁠⁠. To support FTP please head out to⁠⁠Patreon⁠⁠⁠⁠⁠.Transcriptions: Transcriptions are done byAntidote Zine and will be published on The Fire These Times' transcript archive.For more:Karena Avedissian is onBlueskyObscuristan is onInstagram Daniel Voskoboynik is onBluesky and has anewsletter and awebsiteThe Fire These Times is onBluesky,IG and YouTube and has awebsite⁠ ⁠From The Periphery is on⁠Patreon⁠,Bluesky,YouTube⁠,Instagram, and has awebsite⁠Credits:Hosts: Karena Avedissian and Anna | Guest: Daniel Voskoboynik | Music: Sarven Yapar⁠⁠ | TFTT theme design:Wenyi Geng⁠⁠⁠ | FTP theme design:Hisham Rifai⁠ | Sound editor: Anna | Team profile pics: ⁠⁠⁠⁠⁠Molly Crabapple⁠⁠⁠⁠ | Episode design: Elia Ayoub | Producers: Elia Ayoub and AnnaFrom The Periphery is built by Elia Ayoub, Leila Al-Shami, Ayman Makarem, Dana El Kurd, Karena Avedissian, Daniel Voskoboynik, Anna M, Aydın Yıldız, Ed S, Alice Bonfatti, israa abd elfattah, with more joining soon!The Fire These Times by Elia Ayoub is licensed underAttribution-NonCommercial-Share Alike 4.0 International

Today, Hunter spoke with Alexandra Bailey and Cindy Nguyen to discuss Oklahoma's Failure to Protect Laws. A few years back, Alexandra joined the show to discuss theses laws, and as a reminder, these laws allow for victims of domestic violence, mostly women, to be sentenced to longer jail sentences for failing to protect their children from abuse than the men who commit the abuse. Today, Cindy and Alexandra join the show to discuss the fight to reform these laws.   Guest Alexandra Bailey, Domestic Violence Survivor and Advocate Cindy Nguyen, Policy Director, Oklahoma ACLU Resources: SB 594: https://www3.oklegislature.gov/BillInfo.aspx?Bill=sb594&Session=2500   https://www.motherjones.com/criminal-justice/2022/08/failure-to-protect-domestic-abuse-child-oklahoma-women-inequality-prison/   https://www.motherjones.com/politics/2025/02/oklahoma-failure-to-protect-kerry-king-dave-rader/   Latest version of SB 594 (2/10/25) Taking out reductions for child abuse/neglect due to having to apply retroactivity for all of them Keeping reductions for FTP/enabling child abuse and neglect = 6 years Affirmative defense + retroactivity    ACLU-OK Research/Stats for FTP: 1 in 4 women convicted of failure to protect received sentences longer than the man convicted of abusing the child. 93% of those convicted under failure to protect are women. Almost half of the women convicted under failure to protect were experiencing domestic violence.   Key Stories: Tondalao Hall – 30-year sentence compared to the actual abuser receiving a 10-year suspended sentence.  Robert Braxton Jr. abused two of her children and broken multiple bones.  Released after 15 yrs, we have direct contact with her and she can help on storytelling for campaign.   Elizabeth Crafton – 20 year sentence  compared to the actual abuser receiving 11.  Chris Good beat Crafton's 1 year old while she was away at work. Crafton took her baby to the hospital but was accused of enabling child abuse.    Kerry Lalehparvaran – 30 year sentence compared to actual abuser receiving 18.  Boyfriend beat daughter and Kerry put herself in between the spankings.  ACLU of Oklahoma https://www.acluok.org/en       Contact Hunter Parnell:                                 Publicdefenseless@gmail.com  Instagram @PublicDefenselessPodcast Twitter                                                                 @PDefenselessPod www.publicdefenseless.com  Subscribe to the Patron www.patreon.com/PublicDefenselessPodcast  Donate on PayPal https://www.paypal.com/donate/?hosted_button_id=5KW7WMJWEXTAJ Donate on Stripe https://donate.stripe.com/7sI01tb2v3dwaM8cMN Trying to find a specific part of an episode? Use this link to search transcripts of every episode of the show! https://app.reduct.video/o/eca54fbf9f/p/d543070e6a/share/c34e85194394723d4131/home  

In this episode Coach Rob discusses the the how, why and when of assessing fitness progress made over the winter training block. He dives into the mechanics of measuring improvements via the Team Oxygenaddict winter testing protocols of the FTP test, CSS test and the sub-max run test.Rob also discusses the interpretation of those results - i.e. what they mean in real terms as you head into your spring / race prep training block, and how the emphasis of training and testing shifts focus with most of the winter training block behind you.He also touches on the necessity of continuing structured training into the race season, ways to measure endurance progress, and how to handle external factors that might affect test results.* * * * * * * *SPONSORS* * * * * * * *Like what you heard in this show? Join hundreds of other age group triathletes making the most of their limited training time, training with Team OxygenAddict!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ http://team.oxygenaddict.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ -  The most comprehensive triathlon coaching program for busy age groupers.  Book an application call to see if you'd be a good fit for Team Oxygenaddict for the coming season here: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://team.oxygenaddict.com/consultation-call/ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠* * * * * * * * * * * *⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠precisionfuelandhydration.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Precision Fuel & Hydration help athletes personalise their hydration and fuelling strategies for training and racing. Use the free ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Fuel & Hydration Planner⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ to get a personalised race nutrition plan for your next event. And then⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ book a free 20-minute video consultation⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ with a member of the PF&H Athlete Support Team to refine your strategy.Listeners get 15% off their first order of fuel and electrolytes with Precision Fuel & Hydration. Simply use the code OXYGENADDICT2025 at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠precisionfuelandhydration.com⁠⁠⁠⁠, or click ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠this link⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and the discount will be auto-applied at the checkout.* * * * * * * * * * * *⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Watch on youtube⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Listen on Spotify⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Listen on Apple Podcasts⁠

This is a conversation with⁠William C. Anderson⁠, author of the book⁠The Nation on No Map⁠ (AK Press 2021) and co-author of⁠As Black as Resistance⁠ (AK Press 2018). He's also the co-founder of⁠Offshoot Journal⁠ and provides creative direction as a producer of the⁠Black Autonomy Podcast⁠.The Fire These Times is a proud member of⁠⁠ ⁠From The Periphery (FTP) Media Collective⁠⁠⁠. Check out other projects in our media ecosystem: the Mutual Aid Podcast⁠⁠,⁠⁠ Politically Depressed⁠⁠,⁠⁠ Obscuristan⁠⁠, and⁠⁠Antidote Zine⁠⁠. To support FTP please head to⁠⁠Patreon⁠⁠⁠⁠⁠.For more:William C Anderson has awebsiteElia Ayoub is on⁠Mastodon⁠,IG,⁠Bluesky⁠, and he hasa newsletterThe Fire These Times is onIG and YouTube and has awebsite⁠ ⁠From The Periphery is on⁠Patreon⁠,YouTube⁠,Instagram, and has awebsite⁠Transcriptions: Transcriptions are done byAntidote Zine and will be published on The Fire These Times' transcript archive.Credits:Host: Elia Ayoub | Guest: William C Anderson | Music:⁠⁠⁠Rap and Revenge⁠⁠⁠ | TFTT theme design:Wenyi Geng⁠⁠⁠ | FTP theme design:Hisham Rifai⁠ | Sound editor: Elliott Miskovicz | Team profile pics: ⁠⁠⁠⁠⁠Molly Crabapple⁠⁠⁠⁠ | Episode design: Elia Ayoub | Producer: Elliott Miskovicz and Elia AyoubFrom The Periphery is built by Elia Ayoub, Leila Al-Shami, Ayman Makarem, Dana El Kurd, Karena Avedissian, Daniel Voskoboynik, Anna M, Aydın Yıldız, Ed S, Alice Bonfatti, israa abd elfattah, with more joining soon!The Fire These Times by Elia Ayoub is licensed underAttribution-NonCommercial-Share Alike 4.0 International

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IRONMAN Master Coach Matt Dixon concludes a four-part series on winning at triathlon in 2025, emphasizing the importance of defining success, embracing the journey, and adopting a high-flex integration mindset. He highlights key strategies such as choosing races that align with strengths and weaknesses, avoiding common pitfalls like under-fueling and over-reliance on FTP, and prioritizing sleep and consistent strength training. Dixon also shares insights from a Purple Patch athlete, Dave Pray, who emphasizes the broader impact of endurance sports on health and longevity. Dixon explains how Pray and his focus on cycling and participation in the Purple Patch program has fueled his success and performance in triathlon and life. He emphasizes the importance of a high VO2 max for longevity and health, and how his training and social life are intertwined.  Matt Dixon explains the importance of defining success and embracing the journey, emphasizing that athletes should not live to race but live through the process. Matt Dixon advises athletes to choose races that align with their strengths and weaknesses, rather than just selecting races based on location or convenience. He lists 10 common pitfalls that athletes make, starting with the check-the-box mindset and the obsession with outcomes. The episode concludes with a call to action for listeners to apply these lessons and engage with the Purple Patch community. If you have any questions about the Purple Patch program, feel free to reach out at info@purplepatchfitness.com.   Purple Patch and Episode Resources  Check out our world-class coaching and training options: Tri Squad: https://www.purplepatchfitness.com/squad 1:1 Coaching: https://www.purplepatchfitness.com/11-coached Run Squad: https://www.purplepatchfitness/com/run-squad Strength Squad: https://www.purplepatchfitness.com/strength-1 Live & On-Demand Bike Sessions: https://www.purplepatchfitness.com/bike Explore our training options in detail: https://bit.ly/3XBo1Pi Ready to book a consultation with Purple patch? Sign up: https://www.purplepatchfitness.com/coachingconsult Live in San Francisco? Explore the Purple Patch Performance Center: https://center.purplepatchfitness.com  Everything you need to know about our methodology: https://www.purplepatchfitness.com/our-methodology  Amplify your approach to nutrition with Purple Patch + Fuelin https://www.fuelin.com/purplepatch  Get access to our free training resources, insight-packed newsletter and more at purplepatchfitness.com  

View the Show Notes Page for This Episode Become a Member to Receive Exclusive Content Sign Up to Receive Peter's Weekly Newsletter Olav Aleksander Bu is an internationally renowned sports scientist acclaimed for his coaching prowess with elite athletes spanning a diverse range of sports disciplines. In this episode, Olav returns to dive deeper into his groundbreaking work as an endurance coach, exercise scientist, engineer, and physiologist. The discussion explores his data-driven approach to coaching, unpacking key performance metrics like functional threshold power, VO2 max, and lactate threshold, while emphasizing the importance of consistent testing protocols. Olav shares insights on how training methodologies differ across sports, the impact of nutrition on endurance performance, and the evolving strategies for carbohydrate metabolism in fueling athletes for races. Olav concludes with a discussion on the use of artificial intelligence for optimizing training insights and performance. We discuss: Olav's unique, engineering-driven approach to endurance coaching [2:45]; Definitions and applications of key performance metrics: FTP, power, anaerobic threshold, and lactate threshold [4:45]; Lactate threshold: factors affecting lactate threshold, testing protocols, and how elite athletes' efficiency affects their performance and lactate profiles [14:15] VO2 max: definition, testing, factors affecting its accuracy, and methods for optimizing oxygen utilization in elite athletes [22:15]; Testing VO2 max: common mistakes and key factors to consider—preparation, warm-up, timing, and more [34:00]; VO2 max testing continued: measuring instruments, testing protocols, and advanced insights gained from elite athletes [41:45]; The influence of supplements like beetroot concentrate and adaptogens on VO2 max and performance [49:45]; How respiratory quotient (RQ) reflects metabolic shifts during exercise, the challenges in measuring and interpreting RQ in elite athletes, and the physiological adaptations needed for prolonged endurance events [53:30]; Triathlon training: the challenge of maintaining elite performance across triathlon distances, metabolic efficiency, and swimming challenges [1:03:15]; How reducing drag in swimming could revolutionize performance and the role of biofeedback tools in optimizing efficiency across various endurance sports [1:07:00]; How endurance athletes prioritize effort regulation using RPE, heart rate, and power output, and the role of lactate in cardiac and athletic efficiency [1:20:00]; Lactate's role as a fuel, buffering methods to combat lactic acidosis, and the variability in athlete response to bicarbonate supplementation [1:25:45]; The physiological mechanisms behind differences in performance between two elite athletes: lactate transport, cardiovascular efficiency, and compensatory systems [1:33:00]; Comparing interventions like acetaminophen to enhance performance in high-heat conditions versus natural adaptations to heat [1:37:15]; Advancements in nutrition science, changes in cyclist body composition, and the impact of fueling strategies on athletic performance and growth [1:39:30]; Optimizing endurance performance with utilization of carbohydrates, and the potential role of ketones [1:48:00]; Insights gained from elite performers in the 2020 and 2024 Olympics [1:58:30]; The use of artificial intelligence to optimizing training insights and performance [2:06:30]; and More. Connect With Peter on Twitter, Instagram, Facebook and YouTube

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