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#484 USAT CEO Vic Brumfield Welcome Welcome to Episode #484 of the 303 Endurance Podcast. We're your hosts Coaches Rich Soares and April Spilde. Thanks for joining us for another week of endurance news, coaching tips and discussion. This week we have a special interview with USAT CEO, Vic Brumfield! We are super excited to have Vic on 303 to share USA Triathlon's Mission, Vision and Purpose and Elevate 2028 - roadmap to the LA Olympic games! April, how excited are you for this interview? April - This is the interview of the year right here, Rich, and I love that we got to feature Vic and the USA Triathlon mission on the 303! 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! Thanks buddy! Let me tell you about today's action packed episode! We've got a lot of great things happening that we can't wait to share. First up, In Today's Show Announcements and News Ask A Coach - Feature Interview with USAT CEO Vic Brumfield Get Gritty: G2G Camp Series! TriDot Workout of the Week: Building 75's Fun Segment: Life in the Fast Lane! Announcements and News: Upcoming Programming - Our March focus will be on running. Apr. 5 - Author of The ONE Thing, Jay Papasan to help us find that lead domino and create habits for success Public Service Announcement Ironman Announced Banned Running Shoes for 2025 Season – Triathlete 2025 IRONMAN Competition Rules - English Version_25 February 2025.pdf World Triathlon approves updates on the Competition Rules G2G Spring Training Camp - 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 Grit2Greatness Endurance Website and Social Media - Come check out our new coaching Website - Grit2Greatness Endurance Coaching Facebook page @grit2greatnessendurance Ask A Coach Sponsor: G2G Endurance What's the difference between a good triathlete and a GREAT one? Smart training. And that's where we come in! At Grit2Greatness Endurance Coaching, we've teamed up with TriDot to bring you easy onboarding, custom workouts, and data-driven insights that actually make a difference. Try it free for two weeks—then keep the momentum going for as little as $14.99/month. Sign up through Coach April's or Coach Rich's link in our show notes, and let's start training like you mean it! 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 Ask A Coach: Interview with Vic Brumfield Joining us on the podcast today is Victoria Brumfield, the dynamic new CEO of USA Triathlon. Victoria embodies all the qualities of an outstanding leader—she's collaborative, creative, forward-thinking, service-oriented, and thrives on tackling challenges. With her clear vision for the future of the organization and the sport, along with her diverse expertise and unparalleled passion, she's uniquely equipped to elevate both USA Triathlon and the triathlon and multisport community across the country. As the driving force behind the ambitious 2028 Strategic Plan, Victoria is set to inspire and empower as she leads the way toward a bright future for the sport we all love. Post Interview: Rich: 1. From two truths and a lie - grew up riding horses and then doing standup comedy in NYC, how she found it using both sides of her brain. 2. Rebuilding the team and Tim Yount and gelling as an organization. 3. Getting the word out to tell the industry and world what they are doing and why - super honored to be a part of that strategy in a tangential way. 4. Definitely see the momentum Vic and the team are building. It would be a fun team to be a part of. Get Gritty Tip: Spring Camp Spring Training Camp Last week we talked about Spring Cleaning and Training Tips. Hopefully you are well on your way to having everything tuned, tightened, charged, repaired, bought, etc. I personally went to the bike store on Saturday and bought rim tape, tubes, Co2, Chamois Butt'r, citrus degreaser and more. This week we are diving into Training Camps and why the Grit2Greatness Training Camp Series is a great way to learn, connect and train! Each day will start with the first half of the day being dedicated to the focus of the camp. This applies to both days of the camp, Saturday and Sunday. There will be a mid-day refuel before afternoon training. We want the camp to be compatible with your race preparation, so there is time planned for your race rehearsal and long runs.There will be plenty of support for those going long. Saturdays will end with a social hour where we wind down with refreshments and nutrition that doesn't involve gels and bars. Details to be announced with Campers. Sundays will end after the long run with a Camper Awards Ceremony recognizing podium performance for most engaged, most improved and most supportive to others. Not ready to be a Camper? Try being a Volunteer! We love Volunteers! We will also have a volunteer signup. Just indicate Volunteer and which days in the Reservation form. https://grit2greatnessendurance.com/training-camp TriDot Workout/Drill of the Week: Building 75's This session is all about controlled intensity progression—teaching your body how to increase effort efficiently without burning out. “Building” swim sets like this help develop pacing skills, stroke control, and race-day execution by gradually increasing speed within a single effort or across multiple repetitions. "Building" swim sets consist of one or more rounds of effort of a specific distance where you increase your intensity level during each effort. This increase can be prescribed as either a gradual build throughout the effort or stepped increases at each lap. Why It Works: Enhances pacing awareness by training different effort zones within a single rep. Improves muscular endurance by incorporating a mix of steady-state and high-intensity efforts. Develops speed control with structured builds and descends. Mimics race-day demands by conditioning you to shift gears smoothly. Breaking It Down: Warmup & Prep Work: 400-600 warmup with skills and drills Main Set 8 x 25 as odds @ Z2, Evens Build (15 sec) 4 x 50 Desc 1-4 ( 15 sec) 100 Choice The opening set gets you primed with shorter distances at varying efforts: 25s and 50s focus on gradual builds and controlled descends, waking up speed while reinforcing technique. 100 Choice lets you ease into the workout with your preferred stroke or focus area. Main Set – 4 Rounds of: 4 x 75 (25 sec) as 50 @ Z1, 25 @ Z2 50 @ Z1, 25 @ Z5 25 @ Z2, 50 @ Z4 75 Build to Z5 2 x 50 Drill Choice (20 sec) Each 4-round cycle focuses on controlled effort changes within each 75: First two reps balance steady swimming with a finishing push. Third rep reverses the effort, starting moderate and ending fast. Fourth rep builds all the way to Zone 5, pushing your top-end speed. Drill-focused 50s in between rounds reinforce efficiency before the next push. The Finisher – Kicking & Cooldown 2x 100 Kick (20 sec) 100 Kick sets add a strong aerobic and leg endurance component. Cooldown allows for a return to relaxed, controlled form. Cool Down Balance of time @ Z2 and/or repeat warmup drills as time permits. Takeaways: This workout is perfect for triathletes needing to fine-tune their ability to push through different effort levels in a race. Whether it's the back half of a long swim or a surge to catch a pack, Building 75's train both strength and strategic speed control—exactly what you need to swim smarter and faster on race day. Give this one a go and let us know—how do you handle changing speeds in the water? Fun Segment: Life in the fast lane!!! How It Works: Each guest gets hit with 5 rapid-fire, high-stakes triathlon scenarios. No thinking, no justifying—just a fast answer and on to the next! Life in the Fast Lane – This Week's Scenarios: Last-Minute Gear Swap You're at the start line and realize you grabbed the wrong gear bag. You can either race with… A tri kit 2 sizes too big A casio calculator watch with zero smart functions Nutrition Nightmare Your only nutrition options on the bike are… An entire gel flask of mystery flavor A banana that's been rolling around in the bottom of your bag Mid-Race Musical Madness You're stuck with ONE song on repeat for the entire run. Do you pick… "The Final Countdown" on a never-ending loop A Kidz Bop version of your favorite pump-up song The Mystery Aid Station Surprise You roll up to an aid station, parched and desperate for fuel. But the only two options left are… A cup of warm, flat soda that's been sitting in the sun all day A handful of unmarked energy chews with a questionable texture Race Finish Style You're about to cross the finish line. Do you… Go for the epic victory leap (risking a cramp) Play it cool with a subtle nod like a pro Closing Line: Alright, that was Life in the Fast Lane! No time to overthink, just go with your gut. Let us know in the comments—how would you have answered these? 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! Stay tuned, train informed, and enjoy the endurance journey!
#482 Run Mechanics and Drills 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 - How is my run form? Get Gritty: Surround yourself with people who move you forward TriDot Workout of the Week: Interval Run! Fun Segment: Triathlon Guilty Pleasures Announcements and News: Upcoming Programming - Our February focus will be on swimming. Mar. 22 - Jason Bahamundi from RunTri Magazine Mar. 29 - USAT CEO Vic Brumfield on USA Triathlon's strategic plan – Elevate 2028: Focus Forward – which is USAT's roadmap to LA 2028 Apr. 5 - Bike handling skills for all conditions Apr. 12 - Essential bike maintenance skills Announcing Coaches Corner (aka Office Hours) with Coaches April Spilde and Rich Soares. Every 3rd Tuesday of the month. Link to March 18 Coaches Corner - https://www.facebook.com/share/15reK1J3m5/ Grit2Greatness Endurance Website and Social Media - Come check out our new coaching Website - Grit2Greatness Endurance Coaching Facebook page @grit2greatnessendurance Ask A Coach Sponsor: G2G Endurance: Triathletes, it's time to unlock your potential! Grit2Greatness Coaching has joined forces with TriDot to bring you personalized, science-backed training that actually works. No fluff—just smarter training, better results, and a 2-week free trial to get you started. After that? Plans start at just $14.99/month. The best athletes don't just train harder; they train smarter. Click the link in our show notes and see what's possible! Train With Coach Rich: 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 Train with Coach April: April.spilde@tridot.com TriDot Signup - https://app.tridot.com/onboard/sign-up/aprilspilde RunDot Signup - https://app.rundot.com/onboard/sign-up/aprilspilde Ask A Coach: How's my run form, Coach? Here we are going to provide an overview of basic run mechanics and things that I look for when doing a run assessment. I always do run assessments on the treadmill to make sure I have a controlled view and position relative to the athlete. This allows me to get a front, side and rear view of the athlete without having the angle or distance change during the video process. Body Lean Description: The angle of the torso relative to the ground. Purpose: Proper body lean can improve running efficiency and reduce the risk of injury by promoting a forward momentum. Elbow Angle Description: The angle between the upper arm and forearm. Purpose: Optimal elbow angle (usually around 90 degrees) helps in maintaining balance and rhythm, reducing unnecessary energy expenditure. Joint Alignment Description: The alignment of joints (shoulders, hips, ankles) during running. Purpose: Proper alignment ensures efficient movement patterns and reduces the risk of overuse injuries. Foot Strike Angle Description: The angle at which the foot contacts the ground. Purpose: Determines the type of foot strike (heel, midfoot, forefoot) which can affect running efficiency and injury risk. Cadence Description: The number of steps taken per minute. Purpose: Higher cadence (around 180 steps per minute) is often associated with reduced impact forces and improved running economy. Vertical Displacement Description: The amount of vertical movement of the body during running. Purpose: Minimizing vertical displacement can improve running efficiency by reducing wasted energy. Shoulder Stability Description: The ability to maintain stable shoulder positioning. Purpose: Stable shoulders help in maintaining proper posture and reducing unnecessary upper body movement. Limb Movement Description: The movement patterns of the arms and legs. Purpose: Efficient limb movement contributes to overall running efficiency and balance. Pelvic Stability Description: The ability to maintain a stable pelvis during running. Purpose: Pelvic stability is crucial for proper force distribution and reducing the risk of lower back and hip injuries. Rich - Heel Height Symmetry Description: The height of the heel during the swing phase of the gait cycle. Purpose: Symmetrical heel height indicates balanced and efficient running mechanics. Pronation/Supination Description: The inward (pronation) or outward (supination) roll of the foot during the gait cycle. Purpose: Proper pronation helps in shock absorption, while excessive pronation or supination can lead to injuries. Foot Strike Position Description: The position of the foot relative to the body when it contacts the ground. Purpose: Ideal foot strike position (under the hips) promotes efficient running mechanics and reduces injury risk. Rich - Triple Springs and Elastic Recoil Measurements Hip Flexion Description: The angle of the hip joint when the thigh moves towards the torso. Purpose: Adequate hip flexion is important for stride length and running efficiency. Hip Extension Description: The angle of the hip joint when the thigh moves away from the torso. Purpose: Proper hip extension contributes to powerful push-off and forward propulsion. Knee Flexion Description: The angle of the knee joint when the lower leg moves towards the thigh. Purpose: Optimal knee flexion helps in shock absorption and energy storage. Knee Extension Description: The angle of the knee joint when the lower leg moves away from the thigh. Purpose: Proper knee extension is crucial for efficient push-off and stride length. Ankle Flexion Description: The angle of the ankle joint when the foot moves towards the shin (dorsiflexion). Purpose: Adequate ankle flexion is important for foot clearance and shock absorption. Ankle Extension Description: The angle of the ankle joint when the foot moves away from the shin (plantarflexion). Purpose: Proper ankle extension contributes to powerful push-off and forward propulsion. These measurements collectively help in analyzing and improving running mechanics, leading to better performance and reduced injury risk. Here are short descriptions of some common running drills: High Knees Description: Running in place while lifting your knees as high as possible. Purpose: Improves hip flexor strength, running form, and cardiovascular fitness. Butt Kicks Description: Running in place while kicking your heels up towards your glutes. Purpose: Enhances hamstring flexibility and strength, and improves running mechanics. Strides Description: Short bursts of running at a faster pace, usually 50-100 meters. Purpose: Helps improve speed, running form, and prepares the body for faster running. Skipping Description: Skipping forward with exaggerated arm and leg movements. Purpose: Improves coordination, rhythm, and strengthens the lower body muscles. Bounding Description: Long, exaggerated strides with a focus on distance and height. Purpose: Enhances power, strength, and running efficiency. Carioca (Grapevine) Description: Sideways running with a crossover step pattern. Purpose: Improves lateral movement, coordination, and hip flexibility. A-Skip Description: Skipping with a focus on driving the knee up and forward. Purpose: Enhances hip flexor strength, coordination, and running form. B-Skip Description: Similar to A-Skip but with an added extension of the leg forward. Purpose: Improves hamstring flexibility, coordination, and running mechanics. Heel Walks Description: Walking on your heels with toes pointed upwards. Purpose: Strengthens the muscles in the front of the lower leg and improves ankle stability. Toe Walks Description: Walking on your toes with heels lifted off the ground. Purpose: Strengthens the calf muscles and improves balance and stability. These drills can help improve various aspects of running mechanics, strength, and overall performance. Get Gritty Tip: Find the right scene. Daily Stoic, March 9 “Above all, keep a close watch on this—that you are never so tied to your former acquaintances and friends that you are pulled down to their level. If you don't, you'll be ruined. . . . You must choose whether to be loved by these friends and remain the same person, or to become a better person at the cost of those friends . . . if you try to have it both ways you will neither make progress nor keep what you once had.” —EPICTETUS, DISCOURSES, 4.2.1; 4–5” ― Ryan Holiday, The Daily Stoic: 366 Meditations on Wisdom, Perseverance, and the Art of Living Prioritizing Growth and Improvement: The quote emphasizes the importance of choosing personal growth over maintaining the status quo. For a triathlete, this means focusing on training, improving techniques, and pushing beyond current limits, even if it means spending less time with friends who may not share the same goals. Surrounding Yourself with Supportive People: It suggests that the company you keep can significantly impact your progress. A triathlete should seek out a community of like-minded individuals who encourage and support their athletic ambitions, rather than those who might inadvertently hold them back. Making Tough Choices for Long-Term Success: The quote highlights the necessity of making difficult decisions to achieve long-term goals. For a triathlete, this could involve sacrificing certain social activities or habits that are not conducive to their training regimen, in order to become a better athlete. TriDot Workout/Drill of the Week: “Interval Run” Alright, runners, it's time to lace up and lock in—because this week's TriDot Workout of the Week is all about speed, endurance, and dialing in that perfect pacing strategy. We're talking interval runs! Now, if you've ever gone out way too hot in an interval session, only to end up in survival mode by the last rep—congrats, you're human! But today, we're going to do this right. This workout is designed to push your top-end speed in Zone 5 while teaching you how to stay controlled, efficient, and powerful through every interval. Warm-up: 2-3 min jog followed by 2x10 yards or meters of each drill: High Knees Ankle Springs Hopping Carioca/Grapevine B Skips Walking Lunges 2 x 40-60 yard or meter Strides Leg Swings Main Set: 4 x 4 min @ Z5 (4 min) or 4 x 600 @ Z5 (4 min) Balance of time @ Z2 Session Note As with all interval runs, be sure to hold a consistent pace throughout the session. Not too fast at first only to go too slow at the end. Focus on maintaining excellent form and staying relaxed during your stride. Push yourself and stay positive and determined despite how you feel during the session. Your recovery periods are full rest, but keep moving. The key to nailing this session? Hold steady. Don't burn out in the first rep and turn the last one into a death march. Keep that form crisp, stay relaxed, and when it starts to hurt—because it will—remind yourself that this is where the magic happens. Fun Segment: Triathlon Guilty Pleasures
#479 Breckebeiner USAT Winter Nats Welcome Welcome to Episode #479 of the 303 Endurance Podcast. We're your hosts Coaches Rich Soares and April Spilde. Thanks for joining us for another week of endurance news, coaching tips and discussion. The Breckebeiner USAT Winter National Championship was last weekend in Breckenridge, Colorado and turned out to be the most fun you can have with all your clothes on. I tell you what, Rich! I was nervous I wasn't going to be dressed warm enough. Man, was I wrong! When all was said and done, I was completely drenched and I'm glad I brought an extra change of clothes. Looking forward to our discussion later and sharing what we learned about this experience! 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: Winter Triathlon Training Tips Get Gritty Tip: Feel the Fear and Do it Anyway! TriDot Workout of the Week - Rich Fun Segment: Quick Q&A Announcements and News: Champions Crowned at the 2025 USA Triathlon Winter National Championships in Colorado BRECKENRIDGE, Colo. - USA Triathlon kicked off the 2025 National Championships season on Feb. 15-16 at the USA Triathlon Winter National Championships in Breckenridge, Colorado, at The Breckebeiner. Athletes from across the U.S. raced the unique winter multisport format that combines running, biking and cross-country skiing, competing for national titles in the Winter Triathlon and Winter Duathlon National Championships. Athletes also raced to qualify for the 2026 World Triathlon Winter Championships. Group Ride Schedule - March 1st pivot from Garden of the Gods Group Ride to Manitou Incline Group Hike. Announcing Coaches Corner (aka Office Hours) with Coaches April Spilde and Rich Soares. Every 3rd Tuesday of the month. Link to March 18 Coaches Corner - https://www.facebook.com/share/15reK1J3m5/ Upcoming Programming - Our February focus will be on swimming. Mar. 1 - Run Intensity as HR, Pace, GAP and Power Mar. 3 6pm - Webinar with author and coach Matt Fitzgerald on his new book Chasing Mastery https://www.facebook.com/share/166xUjYuYp/ Mar. 15 - Run Drills to Become More Efficient and Powerful Mar. 22 - Trail and Snow Running Tips Grit2Greatness Endurance Website and Social Media - Come check out our new coaching Website - Grit2Greatness Endurance Coaching Facebook page @grit2greatnessendurance Ask A Coach Sponsor: G2G Endurance Hey triathletes, what if you could train smarter, not just harder? At Grit2Greatness Endurance Coaching, we've partnered with TriDot to give you the data-driven edge. No more guesswork—just custom workouts designed around YOU. Sign up through Coach April's or Coach Rich's TriDot links and start a 2-week free trial. Plans begin at $14.99/month and trust us—you'll feel the difference. Ready to step up your game? Click the sign-up link in our show notes and let's go! Ask A Coach: What did you learn at USAT Winter Nats? Even before last weekend's race, several of my friends and athletes that I coach knew I was going to participate in my first winter triathlon. There was a lot of curiosity before and since the post I've received a lot of continued curiosity and questions about what this event was all about and how to train for one. When I first proposed the idea for doing the Breckebeiner USAT National Championship for Winter Triathlon, I really didn't know what to expect. I know I had my own reasons for being on the fence initially, but I got swept up in the excitement and fun from the interview we did with Vic Brumfield and Liz Kollar from USAT. Just as I was on the fence, I know this was not a “no brainer” “all in” decision for you initially and for the purpose of this discussion, you and I can unpack what our reservations may have been and contrast it with how we actually experienced this winter triathlon and share some recommendations for others, so they can experience it for themselves. Get Gritty Tip: Feel the Fear and Do It Anyway Fear isn't a stop sign—it's a signal that you're stepping into something meaningful. The fear of failure, judgment, or the unknown is what keeps most people stuck in the comfort zone. But here's the truth: waiting to feel "ready" is the fastest way to stay exactly where you are. Courage isn't about eliminating fear. It's about moving forward despite it. That first open-water swim? That first race? That business move you've been avoiding? The fear won't disappear before you start—you must start *with it*. And once you do, fear loses its grip. Challenge: Identify one thing you've been avoiding because of fear. Commit to taking one action toward it today. Don't wait for the fear to subside—prove to yourself that you can move through it. Grit isn't about never feeling afraid. It's about showing up anyway. TriDot Workout of the Week: “Big Gear Work” Session Note Perform this session on an indoor trainer. Perform all efforts in race position unless directed otherwise. Planned time in Z6 reflects squats. Time spent in Z5 on the bike automatically earns you equal time spent in Z6, as proxy for your squats since they cannot be tracked on your device. Warmup 10 min @ Z2 with 2 x 30 sec (30 sec) Spinups and 3 x 1 min (1 min) @ Z4 Main Set Dismount 30 sec Squats (shoot for 1/second) 30 sec Isometric squat Mount quickly w/o recovery 1 x 3 min @ Z5 in biggest gearing at 55-65 cadence 1 min @ Z2 before dismount Dismount 45 sec Squats (shoot for 1/second) 60 sec Isometric squat Mount quickly w/o recovery 2 x 1 min @ Z5 (60 sec) in biggest gearing at 55-65 cadence 1 min @ Z2 before dismount Dismount 60 sec Squats 30 sec Isometric squat Mount 5 min @ Z2 Balance of time @ Z2 Today's Fun Segment: Quick Q&A Sometimes I think we take for granted that our audience already knows who we are and what makes us tick, so this week I thought I'd throw in a fun “get-to-know-you” segment with a quick Q&A. So I'm going to ask you a couple of general and then a few personal questions! Don't worry, I'll share too
#478 Decoding Swim Workout Lingo and Pool Etiquette Welcome Welcome to Episode #478 of the 303 Endurance Podcast. We're your hosts Coaches Rich Soares and April Spilde. Thanks for joining us for another week of endurance news, coaching tips and discussion. It's our Valentine's weekend show and we know you love swimming! 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! Announcements and News: Breckebiener USAT Winter Triathlon National Championship Gold Run Nordic Center Breckenridge, CO Sunday, February 16, 2025 COURSE INFO TRIATHLON SPRINT RUN DISTANCE: 1.88mi / 3k RUN ELEVATION: 170ft / 52m BIKE DISTANCE: 3.1mi / 5k BIKE ELEVATION: 338ft / 103m SKI DISTANCE: 3.1mi / 5k SKI EVEVATION: 277ft / 85m TRIATHLON INTERMEDIATE RUN DISTANCE: 3.76mi / 6k RUN ELEVATION: 340ft / 104m BIKE DISTANCE: 6.2mi / 10k BIKE ELEVATION: 676ft / 206m SKI DISTANCE: 6.2mi / 10k SKI ELEVATION: 554ft / 170m Group Ride Schedule - March 1st Garden of the Gods. Announcing Coaches Corner (aka Office Hours) with Coaches April Spilde and Rich Soares. Every 3rd Tuesday of the month. Link to Feb. 18 Coaches Corner - https://teams.microsoft.com/l/meetup-join/19%3ameeting_NjMzYjNjNGItYzFlOS00N2RhLWFlMjYtNGQ0MTBkNzgzYzA0%40thread.v2/0?context=%7b%22Tid%22%3a%22b66709e9-1b6a-4649-a18d-017b8a4b8aa7%22%2c%22Oid%22%3a%22a731b547-aa9a-4990-a6bc-527e8ce60a7e%22%7d Upcoming Programming - Our February focus will be on swimming. Feb. 22 - Open Water Skills Mar. 1 - Run Intensity as HR, Pace, GAP and Power Mar. 8 - Guest Interview Mar. 15 - Run Drills to Become More Efficient and Powerful Grit2Greatness Endurance Website and Social Media - Come check out our new coaching Website - Grit2Greatness Endurance Coaching Facebook page @grit2greatnessendurance Ask A Coach Sponsor: G2G Endurance Triathletes, stop guessing and start progressing! At Grit2Greatness Endurance Coaching, we've teamed up with TriDot to take the trial and error out of your training. Personalized workouts, next-level analytics, and seamless onboarding—it's all built to make you better, faster. Try it for two weeks FREE, then keep going for as little as $14.99 a month. The right training platform can change everything. Ready to see how far you can go? Click one of the sign-up links in our show notes today! Ask A Coach: Decoding Swim Workouts and Pool Etiquette Swimming terminology, specifically the swim lingo you will see during a workout, can often be confusing. The definitions of typical swim practice terms will help you navigate swim workouts so you can focus on your swimming. @1:30 (Send Off Time) Swimmers use a pace clock to time their sets. They always speak in minutes and seconds. When a coach tells you to swim a set on “the 1:30,” the coach is saying that you have 1 minute, 30 seconds to complete each swim and rest and then begin the next swim. @ :30 Rest The prescribed time in-between intervals or sets. When a coach tells you "30 seconds rest” the coach is saying that you have 30 seconds to rest that starts as soon as your hand touches the wall and ends with you pushing off the wall. 1 x 100 If a pool is 25 yards long and you swam across it. You have completed 1 x 25. If you were to make it a roundtrip and swim from one side of the pool and back, you have swum 50 yards, or 1 x 50. If you were to swim two roundtrips, then you have swum 100 yards, or 1 x 100. 10 x 100 This describes the number of repeats of the distance for each set. If you were to swim 100 yards 10 times, then you have done 10 x 100s. Bilateral Breathing The process of breathing on alternate sides during freestyle, such as breathing every third or fifth stroke. Build-Up Swim Specific distances over which you gradually increase your speed. For a build-up 100-yard swim, you start at a certain speed, gradually building to maximum or near maximum speed at the end of the 100. Cool-Down Easy to moderate swimming following an intensive effort or race. The purpose is to rid the body of excess lactic acid and to reduce heart rate and respiration. May also be referred to as “recovery swimming.” “active rest/recovery.” or “warm-down”. Descending Interval A set in which the interval (swim time plus rest) decreases with each repeat. A descending interval set of 5 x 100s may have send-offs of 2:00, 1:55, 1:50, 1:45, and 1:40. Descending Set A series of the same distance in which your swimming times decrease with each repeat. Your time on a descending set of 4 x 50s on 1:00 may be :46, :44, :42, and :40. DPS (Distance per Stroke) The distance you cover with each stroke. The longer your distance per stroke, the more efficient your stroke is. You can calculate this by dividing your distance swum by your stroke count over that distance. Drill An exercise designed to improve the technique of a swimmer. Many drills focus on a specific part of the stroke. Often a coach may say, “Drill 25, then swim 25,” which means do a drill for 25 yards, then do the full stroke for the next 25 yards. IM (Individual Medley) A swim in which you swim each stroke in the following order: butterfly, backstroke, breaststroke, and freestyle. Each stroke must be swum for one-quarter of the race distance. Long Course Meters A pool that is 50 meters long. Negative Split A swim during which the second half is completed faster than the first half. OW (Open Water) Swimming that occurs outside of a pool, such as in a river, lake, or ocean. Pace Typically expressed as time per 100, but can also be represented as time per 50 pace. Usually, you should swim at a pace that you can hold for a long time, rather than changing your pace drastically within a set (unless the set calls for it. Pulling A swim during which only your upper body is used. Pulling generally implies the use of a pull buoy, a flotation device placed between your legs. Hand paddles are also often used on pulling sets. RIMO (Reverse IM Order) A swim in which you swim in reverse IM order: freestyle, breaststroke, backstroke, and butterfly. Each stroke must be swum for one-quarter of the total distance. Set A number of repetitive swims (repeats) at specific distances that typically involve an interval or a specific amount of rest. There is a limitless number of sets that vary in the number of repeats, distance, and interval. An example of a basic set is 10 x 100s @ 1:30. Short Course Meters A pool that is 25 meters long. Because a meter is slightly longer than a yard, this is a longer distance than a short course yards pool, which should be accounted for determining intervals or examining race times Short Course Yards A pool that is 25 yards long. This is the standard distance for most US pools. Sprint Swimming at top speed in any given stroke. SDK (Streamline Dolphin Kick) Dolphin kick performed in a streamlined position commonly performed after the start or a turn. SKPS (Swim Kick Pull Swim) Abbreviation for a set that includes swim, kick, pull, and swim in that order. SWOLF (Swim Golf) The sum of strokes taken and swim time, usually done for a 50. Trying to lower SWOLF helps improve stroke effectiveness. Taper Training period designed to produce peak performance by a swimmer in a competition. A taper generally follows a higher-intensity phase and is a period during which a swimmer grows stronger through rest and recovery. Test Set, aka Critical Swim Speed (CSS) or Critical Swim Velocity (CSV) The exact same set that is typically done numerous times throughout the year to gauge the swimmer's progress throughout the year or year to year. The first time you do a test set it may be to get your base fitness level and from then on it gauges your improvements through training. VO2 Max Set References the maximum amount of oxygen you can utilize while exercising. These types of sets involve swimming as fast as you can and then resting roughly twice as long as you were swimming. Repeat multiple times until you start to slow down significantly. Warm-Up A period of swimming in which you acclimate and warm your muscles for faster swimming, which is important to prevent injury. During warm-up, you should generally experience an increase in heart rate and respiration. Lap swim etiquette for all swimmers 1. Choose a lane according to your skill level Public pools usually have their lanes set up with designated speeds. These range from slower to faster swimmers and often include a lane for those doing physical therapy. Swim in the lane that feels like the best fit for you. Remember that skill level and speed are subjective—especially at a public swimming pool. Watch other swimmers who are already in the pool to help determine which lane is best for you. You might be swimming in the fast lane one day and in the medium lane the next, depending on who else is in the pool with you, Don't overthink the lane speed too much, and be sure to leave your ego in your locker. The speed label is only a guideline; if you find that you're being passed often by others in your lane, kindly move to the slower lane once you've finished your lap at the end of the pool. 2. Pick an empty lane first If there are multiple lanes available at your decided speed, choose an empty lane. It's bad lap pool etiquette to crowd a swim lane when it isn't necessary. 3. Enter from the ends of the lanes Never enter a swim lane from the side. Always enter feet first from the end of the lanes and never jump into the pool. Entering from the side or the middle of another lane can cause a collision or interrupt other swimmers. 4. Ask before entering a lane with someone If someone is already swimming in the lane, the best way to signify that you would like to join them is by dangling your feet in the water while sitting on the pool deck. The person swimming laps won't always stop their workout from talking to you—if they don't, fully submerge yourself into the lane only after they've swum past you and have had the chance to notice your feet. 5. Check the lane sharing method and lap swim direction Before you start swimming, check the lane sharing method and swim direction! The pool will typically post the preferred lane sharing method. If you're unsure, ask a facility staff member, a lifeguard, or another swimmer. There are two main lane sharing methods: split lane swimming and circle swimming. Split lane swimming Split lane swimming is when only two swimmers share a lane, and each swim exclusively on one side. They do not rotate in a clockwise or counterclockwise direction. Instead, they stick to one side of the lane and go back and forth on that side. Circle swimming Circle swimming is where swimmers swim (you guessed it) in a circle—either in a clockwise or counterclockwise direction around the lane. The direction of swimming may vary based on your geographical location. For example, in North America, swimmers will often swim in a counterclockwise circle (on the right side of the lane), and in Australia, swimmers will often swim in a clockwise direction (on the left side of the lane). 6. Give other swimmers space When sharing a lane, it's essential to give your fellow swimmers adequate space. When using the split lane approach, stay close to your side of the lane to avoid a head-on collision. When circle swimming, push off when the other swimmer is halfway down the lane. If there are more than two of you in the lane, try to time your push off so you're halfway between the swimmer ahead of you and the swimmer behind you. 7. Don't push off right before a swimmer turns Never push off the wall when another swimmer is approaching the wall to turn. Doing so is very poor lap swim etiquette, as it can easily result in a head-on collision or startle the oncoming swimmer. 8. Turn at the center This rule only applies to circle swimming. Make sure you turn at the center of the wall, especially when doing a flip turn! Doing this will help avoid head-on collisions and injuries. 9. Tap to pass If you need to pass the swimmer in front of you, tap them on the foot to let them know. It's proper pool etiquette for lap swimmers to pass on the inside of the swim lane. If you feel someone tap on your foot, don't stop swimming. Simply slow your stride and move closer to the outside of the lane (as much as possible). If your fellow swimmer gives you a tap just before the turn, yield to them at the wall. Move to the far side of the lane line (right side if you're swimming counterclockwise and left side if you are going clockwise) and let them pass. 10. Never stop in the middle of the lane Never stop in the middle of the lane and never grab onto the lane lines (also known as the lane dividers). Wait until you get to the wall if you need to adjust your swim cap, suit, or goggles. 11. Rest in the corners If you get tired during your swim, take a breather at a corner of the wall. Take breaks in the right corner for counterclockwise swims, and for clockwise swims, it is the left corner. 12. Be very careful when wearing hand paddles Hand paddles are made of hard plastic, so be mindful of your stroke when using them. Trust us; if you accidentally hit someone with paddles on, it won't feel good for either of you. 13. What strokes to avoid while lane swimming Certain strokes require more space than others. For example, butterfly and breaststroke use wide strokes that increase your chances of hitting someone else if you're sharing a lane. If you choose to swim either of these styles, you'll need to be very aware of others around you and time your strokes to avoid hitting oncoming swimmers. Backstroke is another swim style you may want to avoid if someone else is swimming in your lane. In this case, only swim backstroke if you're a skilled swimmer and are confident you won't veer into oncoming swimmers. Get Gritty Tip: Making Happiness a Burden Let's talk about a trap so many of us fall into—the idea that happiness is something we have to earn. The Gap and the Gain by Dan Sullivan and Dr. Benjamin Hardy lays out a simple but profound truth: we often make happiness a burden by attaching it to a future achievement instead of recognizing the wins we've already had. Think about it—how many times have you told yourself, “I'll be happy when I hit that PR, finish that race, or finally feel like I belong in this sport?” That mindset puts happiness on the other side of an ever-moving goalpost. And here's the kicker: even when we reach that milestone, we don't stop. We just set a new one, and happiness gets pushed further away. This is The Gap. The endless space between where you are and where you think you should be. Living in the Gap means you measure yourself against an ideal that's always shifting, and no matter what you accomplish, you never feel like it's enough. Now, let's flip it. The Gain is about measuring progress backward—looking at how far you've come instead of how far you have left to go. When you recognize the small wins, the growth, and the lessons along the way, happiness becomes something you experience now, not something you defer to the future. So here's your challenge: Think back to where you were a year ago in your endurance journey—whether that's in triathlon, strength training, or even just in your mindset. What's one thing you can do today that your past self would be amazed by? Maybe it's a pace you used to struggle with that now feels easy. Maybe it's the confidence to call yourself an athlete. Maybe it's the fact that you showed up today. Write it down. Sit with it. That's The Gain—and that's where sustainable happiness comes from. Because if happiness is always waiting on the other side of achievement, you'll never catch it. But if you recognize the Gain, you'll realize it's been with you all along. TriDot Workouts of the Week: “Broken 200s” Session Note "Broken" swim sets consist of one or more rounds of efforts totaling a specific distance such as Broken 200s. Each 200 effort may differ in intensity, technique, and/or number of rests within the effort. In addition to building fitness, these sets force you to maintain mental focus and be intentional with your intensity and technique. Warmup 200 @ Z2 2 x 100 as 50 @ Z2/50 @ Z4 (20 sec) 4 x 50 as Odds Sighting every 5-6 strokes, Evens @ Z2 (15 sec) Main Set 3 Rounds: 4 x 50 Desc 1-3 to Z5, hold 4 (30 sec) 2 x 100 @ Z4 (20 sec) 200 for time with or without paddles 100 @ Z1 Cool Down 6 x 50 as Odds Sighting every 5-6 strokes, Evens Choice (15 sec) 2-4 x 50 as 25 Drill/25 Free with your choice of drill Today's Fun Segment: Quick Q&A Sometimes I think we take for granted that our audience already knows who we are and what makes us tick, so this week I thought I'd throw in a fun “get-to-know-you” segment with a quick Q&A. So I'm going to ask you a couple of general and then a few personal questions! Don't worry, I'll share too
Welcome Welcome to Episode #475 of the 303 Endurance Podcast. We're your hosts Coaches Rich Soares and April Spilde. Thanks for joining us for another week of endurance news, coaching tips and discussion. We hope you enjoyed last week's interview with Coach Erin Carson of ECFIT. This week we continue our programming on strength with a focus on bike strength and the many ways to develop the strength and power that goes into the pedals, but also the considerations for how the bike beneath you plays a role in your best bike performance. Plus, we have an all new segment called “Athlete Success Stories” that features an athlete, who through commitment, grit and courage, is finding breakthroughs and growth. 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 Feature Athlete Success Story: Laura Hammdorff Ask a Coach: What muscle groups to develop for the bike? Get Gritty Tip TriDot Workout of the Week - 3 Bike Power Building Workouts Fun Segment: “Transition Troubles: Winter Triathlete Edition” Announcements: FulGaz Virtual Group Ride Schedule - No change with the Rouvy announcement. If you hadn't heard, Rouvy has purchased FulGaz and IRONMAN will continue to partner with Rouvy. FulGaz is going to continue offering the same services for the foreseeable future. Our next group ride will be February 1st and we are riding the Pikes Peak ride on our FulGaz Virtual Group Ride. 303 Webinar Series Continues - February 4th 6-7 TriDot Pool School. Every 1st Tuesday of the Month Announcing Talk Tuesdays (aka Office Hours) with Coaches April Spilde and Rich Soares. Every 3rd Tuesday of the month. Upcoming Programming - Our February focus will be on swimming. Feb. 1 - FASST and essential pool equipment Feb. 8 - Webinar with TriDot Pool School Director, Coach Brandy Ramirez Feb. 15 - How to Read Swim Workout Feb. 22 - Open Water Skills Grit2Greatness Coaching Facebook Page Live - Come check out our new coaching Facebook page @grit2greatnesscoaching Ask A Coach Sponsor: G2G Endurance Triathletes, ready to train smarter? At Grit2Greatness Coaching, we've teamed up with TriDot to bring you precision and progress. Sign up through either Coach April's or Coach Rich's TriDot links and enjoy seamless onboarding, personalized workouts, and cutting-edge analytics tailored to your goals. Start with a 2-week free trial, then choose plans starting at $14.99 a month. With the right tools and support, you can achieve the extraordinary. Ready to see what's possible? Click the one of the sign-up links in our show notes to get started today! Athlete Success Story: Laura Hammdorff Lead In (Rich): January continues our focus on strength. Last week we had Erin Carson of ECFIT Performance Strength talk with us about strength training programs for endurance athletes seeking to perform at their very best in triathlons, marathons, and cycling events. This week we are steering the conversation to bike strength and mobility programming. If you think we have the magic bullet for developing strength and power on the bike, think again. It takes work, from lots of angles and there is not a straight line to success, ever. How do strength programs, workouts, fueling, physical therapy, bike fit, components, riding apps, threshold assessments and so on factor into your power to weight ratio? Here to help us unpack developing cycling strength and improving power on the bike is an athlete who I believe embodies “grit2greatness” and is an example of the resilience and tenacity it takes to achieve a goal. Yes we all have goals that we are working toward and the journey toward that goal seems long and winding. Part of the reason we close each episode with the call to “enjoy the endurance journey” is because the journey, not necessarily the finish line, is where we realize the most growth. Introduce Laura Hammdorff: Laura Hammdorff is a competitive triathlete with an NCAA swimming and cross fit background. When we started working together last year we discussed her triathlon background and goals. Because we are focusing on developing bike power this week, this will be our theme to tell her story. Without giving too much away, it's my hope that by listening to Laura's journey you will find examples of how her grit and tenacity can give you a template for your journey Discussion Questions to Laura (Rich and April take turns asking questions): Icebreaker - Two Truths and a Lie How would you describe your background in cycling compared to swimming, running and strength training? What was the steepest learning curve with cycling early on? What role did the Triple Bypass play in your development of power and resilience on the bike? How has working with a PT contributed to your development? How have injuries created challenges in your training and racing? Not just overuse, but also previous injuries and limitations? How has bike fit played a role in your performance? How has fueling played a role? How has thinking about the nuances of executing a workout (eg build into power, backloading stress, etc) played into your development? How's your relationship with the FTP? What have you learned about software platforms and their ability to engage and support doing the right training right? . Ask A Coach: What muscle groups to develop for the bike? Setup (Rich): Here are the different phases of a bike pedal stroke and the muscles used during each phase: Downstroke (1 to 5 o'clock): This phase involves the quadriceps and the gluteus maximus. The primary action is knee extension and hip extension. Pullback (5 to 7 o'clock): The hamstrings and the gluteus maximus are engaged. This phase involves knee flexion and hip extension. Upstroke (7 to 11 o'clock): The hip flexors and the anterior tibialis are primarily used. The action here is hip flexion and knee flexion. Over-the-top (11 to 1 o'clock): The quadriceps and the anterior tibialis help to lift the pedal. This phase involves knee extension and hip flexion. Get Gritty Tip: Stop Sleepwalking Through Life Do you ever feel like you're just going through the motions, like life is passing you by in a blur of routine and mental chatter? You're not alone. Scientists in the UK discovered that our brains have a kind of "autopilot" mode—a trance-like state where we zone out, consumed by trivial thoughts. It's like we're sleepwalking through life, and the result? Days, weeks, even years that feel hollow and forgettable. Why does this happen? As we age, we fall into patterns. Experiences that once thrilled us now become automatic routines. Think about it: When was the last time you truly experienced something *new*? Remember how slowly time seemed to move as a kid? That wasn't just your imagination. Back then, everything was fresh. Every hour was an adventure, and your brain had to focus on learning, adapting, and figuring out how to respond. Psychologist William James explained this beautifully in *The Principles of Psychology* over a century ago. He wrote about how, in youth, life feels vivid and stretched out, like an intricate journey. But as adults, our lives tend to shrink into the predictable. Here's the good news: you *can* break out of this autopilot mode. The key? Newness. Novel experiences force us into the present moment. They snap us out of our mental trance because we can't predict what's coming next or how to respond. And you don't need to meditate on a mountaintop to find this mindfulness. Learning something new—a skill, a hobby, even a sport—engages both your mind and body, pulling you fully into the moment. The journey toward mastery isn't just about achievement. It's about the fulfillment that comes from being completely engaged in the *process.* Think of your life as a scrapbook. When you look back on it, what will you see? Is it full of rich, meaningful experiences that make time slow down? Or is it a blur of sameness? If the latter, it's time to wake up. Start saying yes to novelty. Break free from your routine. Add new skills, adventures, and memories to your life's scrapbook. Because when you take inventory on your life, you'll want to see a collection of stories that prove you *lived.* TriDot Workouts of the Week: Here are 3 incredibly powerful workouts for building bike power: Power Intervals, Big Gear Work and 30-30s Power Intervals Warmup 10 min @ Z2 with 2 x 30 sec (30 sec) Spinups and 3 x 1 min (1 min) @ Z4 Main Set 2 x 7 min @ Z4 ~70 rpm (3 min) 1 x 3 min @ Z2 1 x 10 min @ Z4 > 90 rpm Balance of time @ Z2 Big Gear Work Warmup 10 min @ Z2 with 2 x 30 sec (30 sec) Spinups and 3 x 1 min (1 min) @ Z4 Main Set Dismount 30 sec Squats (shoot for 1/second) 30 sec Isometric squat Mount quickly w/o recovery 1 x 3 min @ Z5 in biggest gearing at 55-65 cadence 1 min @ Z2 before dismount Dismount 45 sec Squats (shoot for 1/second) 60 sec Isometric squat Mount quickly w/o recovery 2 x 1 min @ Z5 (60 sec) in biggest gearing at 55-65 cadence 1 min @ Z2 before dismount Dismount 60 sec Squats 30 sec Isometric squat Mount 5 min @ Z2 Balance of time @ Z2 30-30s Warmup 10 min @ Z2 with 2 x 30 sec (30 sec) Spinups and 3 x 1 min (1 min) @ Z4 Main Set 4 sets of 4 x 30 sec @ Z5+ (30 sec @ Z3) with 2 min @ Z2 rest between sets Balance of time @ Z2 That's this week's TriDot workout of the week! Give it a go and tell us about your experience! Today's Fun Segment: Transition Troubles (Winter Triathlete Edition) Concept: Players navigate a series of humorous and absurd challenges they might encounter during a triathlon transition. You describe a scenario, and they have to choose how they'd handle it. The Shoe Switcheroo: You reach T2 and realize your running shoes are missing, but there's a pair of Yeti slippers sitting in your spot. Do you: a) Wear the slippers and hope for the best. b) Run in your bike shoes. c) “Borrow” a random pair of shoes from someone else's transition area. The Snack Attack: Your nutrition bag was replaced with a box of donuts. Do you: a) Eat the donuts and enjoy the sugar rush. b) Offer them to other athletes as a goodwill gesture / barter. c) Ignore the donuts and power through without your planned nutrition. Helmet Havoc: You find your helmet filled with shaving cream. Do you: a) Scoop it out with your hand and put it on anyway. b) Run back to the start to see if someone will lend you a helmet. c) Smear the shaving cream on your face like war paint and declare yourself ready for victory! Ski Struggles: You're ready to start the ski leg, but you see that someone has put peanut butter on the underside of your skis. Do you: a) Attempt to ski anyway and hope the pb melts off. b) Lick the peanut off (protein boost, right?) c) Use it as ski wax, and convince others that it's a secret performance hack. Train With Coach Rich: 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 Train with Coach April: Coach April Spilde April.spilde@tridot.com Grit2Greatness Endurance Podcast Podcast Series - Apple Podcasts TriDot Signup - https://app.tridot.com/onboard/sign-up/aprilspilde Shoutouts to: @genucan @grit2greatnesscoaching @ironmantri @303triathlon @tridottraining @tridottrainingsystem #grit #grit2greatness #usatriathlon #wintertriathlon #breckenbiener #ironmantri #cycling #triathlon #swimbikerun #Iamtridot #tridotambassador #tridotcoach
#473 USAT Winter National Championship Welcome Welcome to Episode #473 of the 303 Endurance Podcast. We're your hosts Coaches Rich Soares and April Spilde. Thanks for joining us for another week of endurance news, coaching tips and discussion. We are excited to have USAT CEO, Victoria Brumfield and USAT Director of Constituent Engagement, Liz Koller joining us to talk about the USA Triathlon Winter National Championship coming up February 15-16 in Breckenridge, Colorado. This conversation was so much fun and definitely the highlight of my week! Shoutouts to: @genucan @usatriathlon @grit2greatnesscoaching @ironmantri @303triathlon @tridottraining @tridottrainingsystem #grit #grit2greatness #usatriathlon #wintertriathlon #breckenbiener #ironmantri #cycling #triathlon #swimbikerun #Iamtridot #tridotambassador #tridotcoach 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 Feature Interview with Vic Brumfield and Liz Kollar Get Gritty TriDot Workout of the Week - Bike Step Ups Would You Rather? Winter Triathlete Edition Like, Love, or Leave It! (got great feedback from some of my athletes on this) (can't wait to hear! We'll rotate this segment in again soon
A estas alturas de la película, creo que ya todo el mundo operamos con este concepto de “zonas de entrenamiento”. Operamos con él porque, o bien, si lo tenemos, nuestro coach nos prescribe los entrenos por zonas, o bien, nuestro Sportwatch, por sencillo que sea, nos va diciendo en qué zona estamos, durante el entreno, y, al terminarlo, nos dice qué porcentaje del mismo hemos pasado en cada zona. Y, aún iría más lejos, aunque no tengas entrenador ni reloj GPS, operas con un modelo de zonas; operas con él porque (1) sabes los distintos niveles de intensidad, que podrías sostener por “mucho”, por “bastante” y por “poco” tiempo, y (2) actúas en consecuencia en entrenos y carreras (vaya, que si la carrera va a ser corta, puedes pisar el acelerador sin miedo, y, si va a prolongarse mucho, toca levantar el pie, para poder llegar al final y no perecer prematuramente por el camino). Y es que eso son las zonas de entrenamiento: las distintas intensidades que podemos llevar al correr. Y, lógicamente, las intensidades más altas son sólo sostenibles por unos minutos o ni siquiera, mientras que, las más suaves, las podemos mantener durante horas. Vale, Héctor, entonces, si naturalmente tenemos un mecanismo intuitivo de “pacing”, por el que regulamos la intensidad de acuerdo a la distancia, ¿para qué hace falta distinguir tres, cinco o hasta siete zonas de entrenamiento? O ¿por qué debería fijarme en lo que me dice mi reloj GPS durante y después del entreno? O ¿por qué debo hacer caso escrupulosamente al trabajo en las distintas zonas que me ha prescrito mi entrenador? La respuesta depende de lo que busquemos en el correr y el competir. Si sólo quisiéramos ejercitarnos, por una cuestión de salud, y participar en carreras, por el mero objetivo de socializar y pasar una agradable mañana de domingo en compañía de más corresendas, lo cierto es que no haría falta profundizar en esto de las dichosas zonas de entrenamiento. Ahora bien, si tu objetivo es mejorar tus capacidades y mejorar tu rendimiento en carreras o, incluso, aprender sobre fisiología y sobre cómo funciona tu cuerpo y hacer divertidos experimentos con él, entonces sí convendría entender de una vez por todas qué es esto de las zonas de entrenamiento y qué significan todas esas “zetas” (Z2, Z4, Z5 y demás… ). Porque, para un mejor rendimiento, habrá que ir modulando las cargas de entrenamiento, es decir, acumulando más o menos tiempo en las distintas zonas, en cada uno de los entrenos, y a lo largo de la semana y de las semanas de entrenamiento; o sea, habrá que distribuir y periodizar el trabajo en las diferentes zonas. Uy, uy, uy. Estoy entrando ya en cuestiones técnicas y aún no hemos definido lo fundamental: las zonas de marras. Venga, digamos cuáles son las fuentes documentales y el guion del episodio. Tanto para conocer cuáles son las zonas de entrenamiento, como para saber cómo utilizarlas en los entrenos y a lo largo de las semanas de entrenos, las fuentes son: “Training and racing with a power meter” de Allen y Coggan, que es un libro clásico de ciclismo, pero -creo- perfectamente aplicable al correr por la montaña; “Training essentials for ultra-running” del coach Jason Koop, a quien conocemos por episodios anteriores y que, como sabéis, entrena a Katie Schide, German Grangier, Jiasheng Shen y Fuzhao Xiang, con buenos resultados en UTMB y WSER; “Running Formula” de Daniels, otro clásico en atletismo de ruta; y “Trail running, ciencia y entrenamiento” de Nacho Martínez, doctor en ciencias del deporte y entrenador. Con esas bases, he compuesto el guion de este episodio, que dará respuesta a las siguientes cuestiones. Primera cuestión, ¿qué son las zonas de entrenamiento? Segunda cuestión, ¿cómo saber cuáles son mis zonas de entrenamiento? Tercera cuestión, ¿cómo organizar mis entrenos y mis semanas de entrenos según las zonas? Cuarta cuestión, ¿cómo saber en qué zona estoy en cada momento del entreno? Sin más dilación, vamos al turrón. Sígueme en https://www.instagram.com/correrporsenderos/ donde publico píldoras sobre trail running a diario en Stories . Lee el guion de los episodios en: https://correrporsenderospodcast.blogspot.com/ .
Sobran las palabras para presentar a Kilian Jornet. Si estás en el mundillo del trail running, has oído este nombre. Kilian ha aparecido también en medios generalistas, por sus actividades marcianas, como subir al Everest en estilo ligero, dos veces en el margen de una semana, ganar el Ultra Trail du Mont-Blanc, con apenas 20 añitos, o batir el récord de Sierre-Zinal, intocable durante 16 años, de modo que es muy posible que su nombre haya trascendido los límites de este pequeño mundo trail en que nos movemos los y las corresendas. Kilian, lo sabemos también, es activista ambiental y, más recientemente, empresario, liderando la marca NNormal de zapatillas y ropa y material deportivo, marca que ha revolucionado la escena desde su lanzamiento, con las Kjerag, como zapatilla de competición estrella, para los corredores más finos, y con las Tomir, como la zapatilla polivalente por excelencia, y ambas, además, zapatillas garantía de durabilidad y, por tanto, de sostenibilidad. En fin, Kilian no necesita presentación, como decía. Stephen Seiler, quizás, no es tan conocido, puesto que pertenece al ámbito científico y académico. Tal vez nunca escuchaste su nombre, pero apuesto mis ahorros del banco a que sí has oído hablar de su mayor creación: el concepto de “entrenamiento polarizado” o, si prefieres, esa distribución 80/20, donde el 80% de nuestras sesiones de entrenamiento tiene un carácter suave, en términos de intensidad, y el 20% restante de nuestras sesiones de entrenamiento tiene un carácter fuerte. Y es que eso es lo que observó Seiler de forma anecdótica, primero, y de forma sistemática, después, mediante el estudio de los cuadernos de entrenamiento de decenas y cientos de atletas de élite en ski cross country, ciclismo o atletismo. Gracias a esa investigación, Seiler es el padre de otro concepto súper interesante también, del que tengo pendiente realizar un episodio específico: la “jerarquía de necesidades en el entrenamiento”, por la cual Seiler distingue los elementos fundamentales, que no pueden faltar en un buen entrenamiento en deporte de resistencia, como son alto volumen, constancia y ciertos toques de intensidad (sesiones con bloques en Z4 y Z5), y, por otro lado, están los elementos accesorios, que aportan sólo ganancias marginales y, por tanto, están (o deberían estar) reservadas para la élite de la élite y la masa popular haríamos bien en dedicar poco o nada de atención, como entrenamiento en altura, entrenamiento en calor, estructuras de micro-ciclos enrevesadas o taperings medidos al milímetro. La cosa es que, por su exhaustivo proceso de auto-experimentación y dilatada experiencia de entrenamiento y competición, en el caso de Kilian, y por sus más de dos décadas de estudio del entrenamiento de la élite del deporte endurance, en el caso de Seiler (aparte de entrenar a su hija Siren, con 16' en 5K), ambos atesoran una sabiduría que vale su peso en oro. No sólo eso: tenemos la suerte de que estas dos mentes privilegiadas (y cuerpo privilegiado también, si hablamos de Kilian) se juntaron a charlar en el canal YouTube de Seiler hace ahora un año. Obviamente, la charla tuvo lugar en inglés, que es el idioma en que Kilian y Seiler se pueden comunicar. Entonces, como compartir es vivir y como, tal vez, no te manejes bien con el inglés o, en todo caso, prefieras escuchar podcasts a mirar vídeos en YouTube, se me ha ocurrido esta idea loca para el episodio de hoy: he transcrito y traducido la conversación entre Seiler y Kilian y la voy recitar aquí. Vas a escuchar mi voz grave, cuando quien habla es Seiler (no en vano, si buscas su charla TED en internet, verás que tiene una voz grave como la de un barítono), y mi voz normal, reproduciendo las palabras de Kilian. (Perdóname la licencia de poner las palabras de Kilian en mi boca; no es que quiera atribuirme así sus cualidades.) Antes de entrar en materia, conviene decir que la conversación se produjo terminada la temporada 2022 de Kilian, ésa donde combinó media y larga distancia. Ya sabes: Zegama Aizkorri, donde ganó con récord, Hard Rock 100M, donde ganó con récord también, Sierre Zinal, donde hizo cuarto puesto y un tiempazo de 2h30, pese a tener síntomas de coronavirus (recordemos que el récord de Jonathan Wyatt que sobrevivió 16 años, antes de que Kilian lo rebajase 4', estaba en 2h29), y UTMB 100M, donde Kilian ganó y se convirtió en el primer ser humano en bajar de 20h, pese a estar enfermo de coronavirus, otra vez. Por otra parte, conviene decir también que Kilian hizo un extenso post en el blog de Coros, reflexionando sobre dicha temporada y publicando abiertamente datos sobre su preparación o incluso su frecuencia cardíaca y ritmos, durante la UTMB 2022. Fue a raíz de esta publicación, que Seiler se decidió a entrevistar a Kilian. Hechas todas las aclaraciones pertinentes, sin más dilación, vamos al turrón. Puedes ver la entrevista original aquí: https://www.youtube.com/watch?v=gPkFv9LDopc Sígueme en https://www.instagram.com/correrporsenderos/ donde publico píldoras sobre trail running a diario en Stories . Lee el guion de los episodios en: https://correrporsenderospodcast.blogspot.com/
Entuzjazm, miłość, fenomen. Żużel to wielka miłość w Lublinie. Mimo kilku dziesiątek lat oczekiwania na największe triumfy, fanatyzm lubelskich kibiców budował się cierpliwie. Dziś klub jest wzorem dla innych organizacji w kraju. W składzie jest czterokrotny mistrz świata, czołowy junior, a za plecami wsparcie ikony - zawodnika z lat 80. i 90. Marka Kępy, jego syna i aktualnego prezesa Jakuba Kępy, a także oddanych "Koziołkom" wiernych kibiców, którzy na Z5 przychodzili jeszcze w latach 50. ubiegłego stulecia.
Konstantin & Becky bring to you the latest Nikon news and photography related announcements. Rebecca Danese: https://www.instagram.com/rebecca_danese Konstantin Kochkin: https://www.instagram.com/konstantinkochkin Production: Konstantin Kochkin Contact us at media@graysofwestminster.co.uk Nikon Report 104 Nikon Promos UK, EU & Canada UK: £250 off Z5, Z6II, and Z7II cameras cameras until 30th March https://tinyurl.com/4rk93fmn The new Nikon Nikkor Z 26mm f/2.8 lens is now shipping, currently in stock https://tinyurl.com/mrxu2tk3 https://tinyurl.com/b2fnanfe The Smallest and Lightest Prime Z lens... Who is it for? By Matt Granger https://tinyurl.com/ys8me4am Nikon Z9 firmware update version 3.10 released https://tinyurl.com/3ej5bctw The electronic custom shutter sound selection function is coming to the Nikon Z9 https://tinyurl.com/yc57bzk3 Major Nikon meetings scheduled for March 2023 https://tinyurl.com/4yd4hms4 https://tinyurl.com/yjrw7me7 Nikon is preparing for major new product announcement(s) https://tinyurl.com/2yz73u6n Nikon Philippines: “SAVE THE DATE 03.25.23” https://tinyurl.com/2x36cyjn The photographs of an unnamed Nikon Z camera were published on Twitter. https://tinyurl.com/23r54p9p https://tinyurl.com/ycku75wz Nikon EN-EL4a battery is no longer in production https://tinyurl.com/y5kdwdc8 Nikon trademarked a new logo in Japan. https://tinyurl.com/2rx59nwf https://tinyurl.com/4vtwu3rp Nikon at the 2023 CP+ show in Japan https://tinyurl.com/57uda2h7 Sigma announced their first three mirrorless lenses for Nikon Z-mount https://tinyurl.com/3bxy4rms Cosina announced a Voigtlander NOKTON 55mm f/1.2 SLIIs lens for Nikon F-mount https://tinyurl.com/2p9dmszm DxO released new Optics Modules with support for two Nikon Z lenses https://tinyurl.com/y4w4s4v4 Reviews: Z 85mm f/1.2 S. My New Favourite Nikon Lens by Bobby Tonelli https://tinyurl.com/58uk8nn9 Nikon 17 28 F2 8 Z Lens - Is it good For Milky Way Photography by Nightscape Images https://tinyurl.com/spuh3ptw Bird Photography with the Nikon 600mm F4 Z TC by Thom Mason https://tinyurl.com/ypxkxvy6 Weekend Read & Watch Nikon Sessions | EPISODE 5: News Photography by Nikon Europe https://tinyurl.com/2p977uz4 Antarctica Photography with a Nikon D850 by Courtney Victoria https://tinyurl.com/2czwebfj Thanks for listening! #nikon #z8 #z9 --- Send in a voice message: https://anchor.fm/grays-of-westminster/message
Looking to go wide, ultra wide, on both mirrorless and film? Do Zeiss manual primes live up to the hype? Tune in to this new Bring It All Back Home episode and find out! We go live with the results, explore using the lens on both the Nikon mirrorless Z5 (with FTZ adapter) and the legendary Nikon F4 (circa 1988). A nod to Lensrentals, the 135mm 3.5 Sonnar, as well good ole TMAX 100. --- Send in a voice message: https://anchor.fm/charles-kershenblatt8/message
Daily Dose: Armor of God. Need to change your perspective? Check out today's dose! Video available on YouTube at https://youtu.be/Z5_41s-gspI
Welcome to Episode #337 of the 303 Endurance Podcast. You are listening to your weekly connection to coaches, experts, and pro athletes to help you reach your endurance goals. We're your hosts coach Rich Soares and 303 Chief Bill Plock. Thanks for joining us for another week of endurance interviews and discussion. Format recently has been less interview focused. Show Sponsor: UCAN Take your performance to the next level with UCAN Energy and Bars made with SuperStarch® UCAN uses SuperStarch instead of simple sugars to fuel athletes. UCAN keeps blood sugar steady compared to the energy spikes and crashes of sugar-based products. Steady energy equals sustained performance! Use UCAN in your training and racing to fuel the healthy way, finish stronger and recover more quickly! Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co In Today's Show Feature Coaching Topic How Consistency Makes You Faster Endurance News New Garmin Varia RCT715 tail light has a camera to record your crashes What's new in the 303 Colorado Connections in Costa Rica Video of the Week Coast to Coast Costa Rica Training Discussion: Consistency Is Key Last week I spoke about how regular testing of your threshold intensities in each discipline will keep training zones current to make sure you are training at the correct intensities. In that discussion I used the example of training in your threshold training intensity zone. If you want to increase your threshold power you need to train at that Z4 Threshold zone to train your body to process muscle lactate efficiently. The more time you spend in that zone, the more adaptation you get. Without the FTP number or accurate substitute, you may be training in the wrong zone (eg Z3 or Z5), neither of which create the same adaptation of teaching your body to improve lactate processing and increasing your capacity to do work. I also mentioned that training regularly and progressively overloading the correct training zones over the course of 3 weeks will set you up on the 4th week for your retest. If things are working, the next FTP test is at a higher average power than the one 4 weeks earlier. You then adjust the training zones. In this case increasing the power ranges for each zone. Another 3 weeks of training at the new (accurate) zones causes another adaptation, another test, another increase, another adjustment to training zones, etc. This week I'd like to build on that concept and talk about the importance of consistency in training and how inconsistency can sabotage the process and will likely result in no improvement in the month over month testing. Lets first discuss the concept of progressive overload and we'll use a simple example. Last week we used training at threshold as the example, but I want to be clear that the concept of progressive overload to achieve adaptation is not limited to the threshold training zone. If we break it down to a fundamental level, there are just a few adaptations that we are trying to affect in our training. We want to adapt our body to have greater endurance (go longer) and we want adapt our speed (go faster). The faster we go for longer, the better our race performances will be. To improve our endurance, we want to be more efficient at an aerobic intensity. To improve our speed, we want to have a higher anaerobic capacity. Besides doing "field testing" like the Swim CSS, Bike FTP and Run TT, one scientific way to test is how well the body processes muscle lactate. If you've ever done a Lactate Threshold Test (LTT), here's how the test administrator interprets the lactate measurement to determine your training zones. The LTT is performed by starting the athlete a warmup at a very easy intensity. We'll use the run discipline for this example. The athlete will walk on a treadmill for 10 minutes before starting the test and once the test starts, the intensity is increased every 2 minutes. At the beginning of the 10 minutes, the test administrator takes 4 metrics - pace, rate of perceived exertion (RPE), heart rate (HR) and lactate millimoles per liter of blood with a blood sample and lab kit. The lactate compared to the pace is the primary metric and the HR and RPE are secondary but useful to confirm and interpret the data. The administrator takes those same 4 metrics at the end of the 10 minutes and every 2 minutes there after. Every 2 minutes the treadmill pace is increased by 30 seconds of pace (11:00, 10:30, 10:00, 9:30 and so on). There are two key inflection points the test administrator is looking for. When the intensity is increased and the lactate level remains the same as the previous level means that the subject athlete is predominantly aerobic (zones 1-2). When the lactate level increases and levels out after each increase the athlete is in between aerobic and anaerobic (zone 3). When the lactate level continues to rise without an increase to intensity, the athlete is above lactate threshold (zone 4-5). Let's set aside other adaptations like muscle and tendon strength and flexibility as well as other adaptations to prevent injury. To achieve greater aerobic efficiency and aerobic capacity requires consistent and progressive overload dosing of aerobic and anaerobic training. Think of dosing as the number of minutes in each zone that we are trying to affect. The following example is conceptual, but can be extrapolated to fit a training plan for different distance events or performance goals. Assume that your baseline of training is 200 minutes in aerobic training the week before your last threshold test. To progressive overload dosing, you would increase the load of training over the next 3 weeks as 210, 220 and 230 minutes. It's the same with anaerobic adaptions. Assume you had 20 minutes of anaerobic training in the week before your last test. To progressively overload the dosing of anaerobic training, you may increase that as 43, 46 and 49 over then next three weeks. A well designed training plan will have this progressive overload concept built into the cumulative training for each week over the course of the weeks between tests. Each training session will have a goal number of minutes for specific training zones which collectively make up the dosing for the week. Using the previous example of threshold dosing, let's assume there were two run training sessions in week 1 that cumulatively added up to 23 minutes of threshold dosing and you nailed the total of 43 minutes. In week 2 your goal was to achieve 46 minutes and assume there were again 2 sessions that totaled 46 minutes of threshold. The first session prescribed 20 minutes, which you nailed. Lets assume you cut the second session and instead of 23 minutes of threshold you only get in 10 minutes, resulting in 30 total minutes for the 2nd week. Even if you nail the 3rd week of 49 minutes, you have interrupted the progressive overload process. Just looking at the run threshold stress load for each week, the minutes of threshold dosing in minutes would be 43 for week 1, 30 for week 2, and 49 for week 3; 43, 20 and 49. The training stress is inconsistent and the body's reaction to the stress will likely stagnate resulting in plateauing performance. Cutting workouts short or missing the altogether across a single or all disciplines can sabotage your adaptations, training progress and race performance. There is another problem as well. When you miss or cut training stress short, your body is less prepared for subsequent training. When you try to do that next harder week of training, you can potentially present more stress than the body is prepared for, which can lead to risk of injury. Athletes will try to make up for missed workouts by adding the missed training. Using the previous example, imagine if you tried to add the missed 16 minutes to the 3rd week and did 46, 20 and 65 (49+16), the risk of injury becomes even greater. Training software helps athletes by converting training dosing into training stress scores across each discipline to help you track your progress and consistency. Some even weight higher intensities with a higher stress coefficient. This will give you visibility to the inconsistency but its after the fact. One of the things I like about TriDot is that it makes the goal dosing in minutes for each training zone visible before the workout. Most workouts will have a warmup, main set and cooldown, each with goal minutes by zone. The workouts can be pushed to your Garmin or other device and alert you if you are out of the prescribed intensity zone, helping you achieve the goal training stress. TriDot gives the athlete a training execution score called TrainX. If the athlete follows the prescribed training and consistently get high TrainX scores, they get faster results with fewer injuries. If you want to talk further about how to train consistently to get better results, reach out at Rich@303colorado.com or message me @tripodcasterrich. Check out the TriDot Free Trial https://app.tridot.com/onboard/sign-up/richsoares Our News is sponsored by Buddy Insurance. Buddy Insurance gives you peace of mind to enjoy your training and racing to the fullest. Buddy's mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle. Get on-demand accident insurance just in case the unexpected happens. Buddy ensures you have cash for bills fast. This is accident insurance not health and life insurance. Go to buddyinsurance.com and create an account. There's no commitment or charge to create one. Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day. Check it out! Endurance News: New Garmin Varia RCT715 tail light has a camera to record your crashes The Varia's high-definition camera will record everything behind you and its radar will alert you to approaching vehicles. Garmin has released the Varia RCT715, a new version of its tail light that features a high-definition camera to record any incidents out on the road. The Varia RCT715 features the same radar technology as its predecessors. When paired with a Garmin bike computer or smartwatch, the Varia will alert users to vehicles approaching from behind up to 140m away. Garmin says the device can be paired with selected cycling apps such as Ride with GPS. This will enable users to overlay maps with the radar notifications. Garmin claims the Varia RCT715's tail light can be seen up to one mile away in daylight. The camera records continuously and will save footage if an incident is detected. Garmin says the Varia's camera will “capture sharp, clear footage” at up 1080 pixels and 30 frames per second. The camera will record constantly when the Varia is in use. If an incident is detected, via Garmin's Incident Detection feature, the camera will automatically save footage from before, during and after the event. According to Dan Bartel, Garmin's vice president of global consumer sales, this is to provide users with evidence of an incident “should they ever need it”. However, the camera also provides more recreational functions, in line with how you might use a GoPro. Via the Garmin Varia app, users can access the video footage, transfer files and customise the camera's settings, to do things such as overlay data, including speed and location. Garmin says the use of the camera will be prohibited or regulated in some jurisdictions, adding that it is the responsibility of the user to know and comply with applicable laws and rights to privacy. While Garmin has added a camera to the Varia, it has retained the radar and tail light functionality of the device. Like the previous Garmin Varia RTL515, the radar on the new version will still detect and alert users to vehicles approaching from behind to the same distance of 140m. Similarly, the tail light on the new version is said to be visible up to one mile away in daylight, which is the same as the Varia RTL515. But while the RTL515 has a claimed battery life of up to 16 hours, the RCT715 has a shorter claimed battery life. The Varia RCT715's battery life is said to be up to four hours with radar and the tail light on ‘solid high' or ‘night flash', and up to six hours with the light flashing. The reduction in battery life is presumably because the camera is recording continuously. Why Running at Night Feels Harder An interesting new study by researchers at Sweden's KTH Royal Institute of Technology, working with the Swedish military and colleagues in Slovenia. They'd noticed that soldiers on night marches seemed to burn more energy than would be expected from the physical demands of the mission, especially when wearing night-vision goggles that restrict peripheral vision. They wondered whether not being able to see forced the soldiers to alter their strides, sacrificing efficiency for stability, so they decided to test this theory. The new study, published in the European Journal of Applied Physiology, had 15 volunteers do a series of ten-minute treadmill walks in four conditions: with and without a 56-pound pack, and with and without a blindfold on. The treadmill was set at a comfortable pace of around 30 minutes per mile, with a laser warning system to alert them if they were about to fall off the back of the treadmill. The results showed that oxygen use (a proxy for energy consumption), breathing, and heart rate all increased substantially when wearing the heavy pack, as you'd expect. The surprise was that they increased by nearly the same amount when adding a blindfold. Here are the graphs of those three parameters, with (circles) or without (squares) the blindfold: If you compare the circles on the left (i.e. blindfolded with no backpack) to the squares on the right (i.e. not blindfolded with a backpack), you see they're almost the same. In other words, walking with a blindfold takes as much extra effort as walking with a 56-pound pack. To be precise, the backpack increased oxygen consumption by 20 percent, while blindfolding increased oxygen consumption 19 percent. The explanation for this effect seems to be that the subjects adjusted their strides when blindfolded: their steps got 11 percent shorter and 6 percent wider, and they also lifted their feet 18 percent higher. Bear in mind that this is on a perfectly flat treadmill, so there are no bumps or potholes to avoid: this is just an instinctive response. It's also worth noting that the effect probably isn't just because they're unfamiliar with the challenge of walking while blindfolded: a similar test of blind subjects found that they burned about 25 percent more energy while walking than sighted controls. Of course, being blindfolded is significantly more disruptive than wearing night goggles, or simply being out at night in poorly lit conditions. That means the size of the effect is probably exaggerated. And walking is different from running. But it seems reasonable to assume that similar mechanisms are at work when you're running in the dark—along with other, more subtle mechanisms like optic flow, which is the pattern of objects flowing through your vision as you move through space. When you're running or cycling in the dark, you can only see objects that are relatively close to you. That means that they appear in your field of vision only briefly before disappearing behind you, which corresponds to faster optic flow than you'd experience in daylight. A few previous studies, most notably those by Dave Parry and Dominic Micklewright of the University of Essex, have tried manipulating optic flow in virtual reality setups, making the scenery fly past more quickly or slowly than the speed of the treadmill or exercise bike. Sure enough, when optic flow is faster—as you'd experience in dark conditions—you feel like you're moving faster, and any given pace feels harder. There's an interesting corollary to these findings about optic flow, as Parry explained to Runner's World's Scott Douglas back in 2012. “Running in an environment where most of the visual reference points you can see are close by, you experience a greater sensation of speed than when in an environment where your reference points are far away,” he said. That means running through a forest or through city streets will likely feel faster than running across an open field. Ever since reading about those optical flow results, I've dismissed the gap between my actual and perceived pace during night runs as a quirk of how my brain estimates effort. During most of my runs, that gap doesn't matter—but if I'm trying to do a tempo run or hard workout before sunrise, the slower pace can be a bummer. So I'll take the new Swedish results as reassurance that night running might really be physiologically harder, not just a brain error—and if that's what it takes to avoid tripping in the dark, I'll accept the trade-off. What's New in the 303: Costa Rica Leatherback Turtle Conservation Butterfly farm and the Butterfly Pavilion in Broomfield, bats, bugs, In room spiders, centipedes, roaches, beetles, crabs, bats Monkeys (spider, white faced and howler) Cuati and racoon Bill's updates Video of the Week: Costa Rica Coast to Coast, Highlights 2022 Closing: Good luck to those racing Ironman 70.3 Chattanooga and Ironman Tulsa this weekend! Thanks again for listening in this week. Please be sure to follow us @303endurance and of course go to iTunes and give us a rating and a comment. We'd really appreciate it! Stay tuned, train informed, and enjoy the endurance journey!
Welcome to Episode #337 of the 303 Endurance Podcast. You are listening to your weekly connection to coaches, experts, and pro athletes to help you reach your endurance goals. We're your hosts coach Rich Soares and 303 Chief Bill Plock. Thanks for joining us for another week of endurance interviews and discussion. Format recently has been less interview focused. Show Sponsor: UCAN Take your performance to the next level with UCAN Energy and Bars made with SuperStarch® UCAN uses SuperStarch instead of simple sugars to fuel athletes. UCAN keeps blood sugar steady compared to the energy spikes and crashes of sugar-based products. Steady energy equals sustained performance! Use UCAN in your training and racing to fuel the healthy way, finish stronger and recover more quickly! Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co In Today's Show Feature Coaching Topic How Consistency Makes You Faster Endurance News New Garmin Varia RCT715 tail light has a camera to record your crashes What's new in the 303 Colorado Connections in Costa Rica Video of the Week Coast to Coast Costa Rica Training Discussion: Consistency Is Key Last week I spoke about how regular testing of your threshold intensities in each discipline will keep training zones current to make sure you are training at the correct intensities. In that discussion I used the example of training in your threshold training intensity zone. If you want to increase your threshold power you need to train at that Z4 Threshold zone to train your body to process muscle lactate efficiently. The more time you spend in that zone, the more adaptation you get. Without the FTP number or accurate substitute, you may be training in the wrong zone (eg Z3 or Z5), neither of which create the same adaptation of teaching your body to improve lactate processing and increasing your capacity to do work. I also mentioned that training regularly and progressively overloading the correct training zones over the course of 3 weeks will set you up on the 4th week for your retest. If things are working, the next FTP test is at a higher average power than the one 4 weeks earlier. You then adjust the training zones. In this case increasing the power ranges for each zone. Another 3 weeks of training at the new (accurate) zones causes another adaptation, another test, another increase, another adjustment to training zones, etc. This week I'd like to build on that concept and talk about the importance of consistency in training and how inconsistency can sabotage the process and will likely result in no improvement in the month over month testing. Lets first discuss the concept of progressive overload and we'll use a simple example. Last week we used training at threshold as the example, but I want to be clear that the concept of progressive overload to achieve adaptation is not limited to the threshold training zone. If we break it down to a fundamental level, there are just a few adaptations that we are trying to affect in our training. We want to adapt our body to have greater endurance (go longer) and we want adapt our speed (go faster). The faster we go for longer, the better our race performances will be. To improve our endurance, we want to be more efficient at an aerobic intensity. To improve our speed, we want to have a higher anaerobic capacity. Besides doing "field testing" like the Swim CSS, Bike FTP and Run TT, one scientific way to test is how well the body processes muscle lactate. If you've ever done a Lactate Threshold Test (LTT), here's how the test administrator interprets the lactate measurement to determine your training zones. The LTT is performed by starting the athlete a warmup at a very easy intensity. We'll use the run discipline for this example. The athlete will walk on a treadmill for 10 minutes before starting the test and once the test starts, the intensity is increased every 2 minutes. At the beginning of the 10 minutes, the test administrator takes 4 metrics - pace, rate of perceived exertion (RPE), heart rate (HR) and lactate millimoles per liter of blood with a blood sample and lab kit. The lactate compared to the pace is the primary metric and the HR and RPE are secondary but useful to confirm and interpret the data. The administrator takes those same 4 metrics at the end of the 10 minutes and every 2 minutes there after. Every 2 minutes the treadmill pace is increased by 30 seconds of pace (11:00, 10:30, 10:00, 9:30 and so on). There are two key inflection points the test administrator is looking for. When the intensity is increased and the lactate level remains the same as the previous level means that the subject athlete is predominantly aerobic (zones 1-2). When the lactate level increases and levels out after each increase the athlete is in between aerobic and anaerobic (zone 3). When the lactate level continues to rise without an increase to intensity, the athlete is above lactate threshold (zone 4-5). Let's set aside other adaptations like muscle and tendon strength and flexibility as well as other adaptations to prevent injury. To achieve greater aerobic efficiency and aerobic capacity requires consistent and progressive overload dosing of aerobic and anaerobic training. Think of dosing as the number of minutes in each zone that we are trying to affect. The following example is conceptual, but can be extrapolated to fit a training plan for different distance events or performance goals. Assume that your baseline of training is 200 minutes in aerobic training the week before your last threshold test. To progressive overload dosing, you would increase the load of training over the next 3 weeks as 210, 220 and 230 minutes. It's the same with anaerobic adaptions. Assume you had 20 minutes of anaerobic training in the week before your last test. To progressively overload the dosing of anaerobic training, you may increase that as 43, 46 and 49 over then next three weeks. A well designed training plan will have this progressive overload concept built into the cumulative training for each week over the course of the weeks between tests. Each training session will have a goal number of minutes for specific training zones which collectively make up the dosing for the week. Using the previous example of threshold dosing, let's assume there were two run training sessions in week 1 that cumulatively added up to 23 minutes of threshold dosing and you nailed the total of 43 minutes. In week 2 your goal was to achieve 46 minutes and assume there were again 2 sessions that totaled 46 minutes of threshold. The first session prescribed 20 minutes, which you nailed. Lets assume you cut the second session and instead of 23 minutes of threshold you only get in 10 minutes, resulting in 30 total minutes for the 2nd week. Even if you nail the 3rd week of 49 minutes, you have interrupted the progressive overload process. Just looking at the run threshold stress load for each week, the minutes of threshold dosing in minutes would be 43 for week 1, 30 for week 2, and 49 for week 3; 43, 20 and 49. The training stress is inconsistent and the body's reaction to the stress will likely stagnate resulting in plateauing performance. Cutting workouts short or missing the altogether across a single or all disciplines can sabotage your adaptations, training progress and race performance. There is another problem as well. When you miss or cut training stress short, your body is less prepared for subsequent training. When you try to do that next harder week of training, you can potentially present more stress than the body is prepared for, which can lead to risk of injury. Athletes will try to make up for missed workouts by adding the missed training. Using the previous example, imagine if you tried to add the missed 16 minutes to the 3rd week and did 46, 20 and 65 (49+16), the risk of injury becomes even greater. Training software helps athletes by converting training dosing into training stress scores across each discipline to help you track your progress and consistency. Some even weight higher intensities with a higher stress coefficient. This will give you visibility to the inconsistency but its after the fact. One of the things I like about TriDot is that it makes the goal dosing in minutes for each training zone visible before the workout. Most workouts will have a warmup, main set and cooldown, each with goal minutes by zone. The workouts can be pushed to your Garmin or other device and alert you if you are out of the prescribed intensity zone, helping you achieve the goal training stress. TriDot gives the athlete a training execution score called TrainX. If the athlete follows the prescribed training and consistently get high TrainX scores, they get faster results with fewer injuries. If you want to talk further about how to train consistently to get better results, reach out at Rich@303colorado.com or message me @tripodcasterrich. Check out the TriDot Free Trial https://app.tridot.com/onboard/sign-up/richsoares Our News is sponsored by Buddy Insurance. Buddy Insurance gives you peace of mind to enjoy your training and racing to the fullest. Buddy's mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle. Get on-demand accident insurance just in case the unexpected happens. Buddy ensures you have cash for bills fast. This is accident insurance not health and life insurance. Go to buddyinsurance.com and create an account. There's no commitment or charge to create one. Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day. Check it out! Endurance News: New Garmin Varia RCT715 tail light has a camera to record your crashes The Varia's high-definition camera will record everything behind you and its radar will alert you to approaching vehicles. Garmin has released the Varia RCT715, a new version of its tail light that features a high-definition camera to record any incidents out on the road. The Varia RCT715 features the same radar technology as its predecessors. When paired with a Garmin bike computer or smartwatch, the Varia will alert users to vehicles approaching from behind up to 140m away. Garmin says the device can be paired with selected cycling apps such as Ride with GPS. This will enable users to overlay maps with the radar notifications. Garmin claims the Varia RCT715's tail light can be seen up to one mile away in daylight. The camera records continuously and will save footage if an incident is detected. Garmin says the Varia's camera will “capture sharp, clear footage” at up 1080 pixels and 30 frames per second. The camera will record constantly when the Varia is in use. If an incident is detected, via Garmin's Incident Detection feature, the camera will automatically save footage from before, during and after the event. According to Dan Bartel, Garmin's vice president of global consumer sales, this is to provide users with evidence of an incident “should they ever need it”. However, the camera also provides more recreational functions, in line with how you might use a GoPro. Via the Garmin Varia app, users can access the video footage, transfer files and customise the camera's settings, to do things such as overlay data, including speed and location. Garmin says the use of the camera will be prohibited or regulated in some jurisdictions, adding that it is the responsibility of the user to know and comply with applicable laws and rights to privacy. While Garmin has added a camera to the Varia, it has retained the radar and tail light functionality of the device. Like the previous Garmin Varia RTL515, the radar on the new version will still detect and alert users to vehicles approaching from behind to the same distance of 140m. Similarly, the tail light on the new version is said to be visible up to one mile away in daylight, which is the same as the Varia RTL515. But while the RTL515 has a claimed battery life of up to 16 hours, the RCT715 has a shorter claimed battery life. The Varia RCT715's battery life is said to be up to four hours with radar and the tail light on ‘solid high' or ‘night flash', and up to six hours with the light flashing. The reduction in battery life is presumably because the camera is recording continuously. Why Running at Night Feels Harder An interesting new study by researchers at Sweden's KTH Royal Institute of Technology, working with the Swedish military and colleagues in Slovenia. They'd noticed that soldiers on night marches seemed to burn more energy than would be expected from the physical demands of the mission, especially when wearing night-vision goggles that restrict peripheral vision. They wondered whether not being able to see forced the soldiers to alter their strides, sacrificing efficiency for stability, so they decided to test this theory. The new study, published in the European Journal of Applied Physiology, had 15 volunteers do a series of ten-minute treadmill walks in four conditions: with and without a 56-pound pack, and with and without a blindfold on. The treadmill was set at a comfortable pace of around 30 minutes per mile, with a laser warning system to alert them if they were about to fall off the back of the treadmill. The results showed that oxygen use (a proxy for energy consumption), breathing, and heart rate all increased substantially when wearing the heavy pack, as you'd expect. The surprise was that they increased by nearly the same amount when adding a blindfold. Here are the graphs of those three parameters, with (circles) or without (squares) the blindfold: If you compare the circles on the left (i.e. blindfolded with no backpack) to the squares on the right (i.e. not blindfolded with a backpack), you see they're almost the same. In other words, walking with a blindfold takes as much extra effort as walking with a 56-pound pack. To be precise, the backpack increased oxygen consumption by 20 percent, while blindfolding increased oxygen consumption 19 percent. The explanation for this effect seems to be that the subjects adjusted their strides when blindfolded: their steps got 11 percent shorter and 6 percent wider, and they also lifted their feet 18 percent higher. Bear in mind that this is on a perfectly flat treadmill, so there are no bumps or potholes to avoid: this is just an instinctive response. It's also worth noting that the effect probably isn't just because they're unfamiliar with the challenge of walking while blindfolded: a similar test of blind subjects found that they burned about 25 percent more energy while walking than sighted controls. Of course, being blindfolded is significantly more disruptive than wearing night goggles, or simply being out at night in poorly lit conditions. That means the size of the effect is probably exaggerated. And walking is different from running. But it seems reasonable to assume that similar mechanisms are at work when you're running in the dark—along with other, more subtle mechanisms like optic flow, which is the pattern of objects flowing through your vision as you move through space. When you're running or cycling in the dark, you can only see objects that are relatively close to you. That means that they appear in your field of vision only briefly before disappearing behind you, which corresponds to faster optic flow than you'd experience in daylight. A few previous studies, most notably those by Dave Parry and Dominic Micklewright of the University of Essex, have tried manipulating optic flow in virtual reality setups, making the scenery fly past more quickly or slowly than the speed of the treadmill or exercise bike. Sure enough, when optic flow is faster—as you'd experience in dark conditions—you feel like you're moving faster, and any given pace feels harder. There's an interesting corollary to these findings about optic flow, as Parry explained to Runner's World's Scott Douglas back in 2012. “Running in an environment where most of the visual reference points you can see are close by, you experience a greater sensation of speed than when in an environment where your reference points are far away,” he said. That means running through a forest or through city streets will likely feel faster than running across an open field. Ever since reading about those optical flow results, I've dismissed the gap between my actual and perceived pace during night runs as a quirk of how my brain estimates effort. During most of my runs, that gap doesn't matter—but if I'm trying to do a tempo run or hard workout before sunrise, the slower pace can be a bummer. So I'll take the new Swedish results as reassurance that night running might really be physiologically harder, not just a brain error—and if that's what it takes to avoid tripping in the dark, I'll accept the trade-off. What's New in the 303: Costa Rica Leatherback Turtle Conservation Butterfly farm and the Butterfly Pavilion in Broomfield, bats, bugs, In room spiders, centipedes, roaches, beetles, crabs, bats Monkeys (spider, white faced and howler) Cuati and racoon Bill's updates Video of the Week: Costa Rica Coast to Coast, Highlights 2022 Closing: Good luck to those racing Ironman 70.3 Chattanooga and Ironman Tulsa this weekend! Thanks again for listening in this week. Please be sure to follow us @303endurance and of course go to iTunes and give us a rating and a comment. We'd really appreciate it! Stay tuned, train informed, and enjoy the endurance journey!
Welcome to Episode #336 of the 303 Endurance Podcast. You are listening to your weekly connection to coaches, experts, and pro athletes to help you reach your endurance goals. We're your hosts coach Rich Soares and 303 Chief Bill Plock. Thanks for joining us for another week of endurance interviews and discussion. Show Sponsor: UCAN Take your performance to the next level with UCAN Energy and Bars made with SuperStarch® UCAN uses SuperStarch instead of simple sugars to fuel athletes. UCAN keeps blood sugar steady compared to the energy spikes and crashes of sugar-based products. Steady energy equals sustained performance! Use UCAN in your training and racing to fuel the healthy way, finish stronger and recover more quickly! Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co In Today's Show Feature Coaching Topic How Testing Makes You Faster Endurance News IRONMAN World Championship Results Utah Sports Commission Expected To Create Total Economic Impact Of More Than $35m Dollars PTO Pro Am, to be held this Sunday 15 May at the Herbalife24 Triathlon Los Angeles What's new in the 303 Triathlon Races in Colorado this Season Video of the Week TBD Our News is sponsored by Buddy Insurance. Buddy Insurance gives you peace of mind to enjoy your training and racing to the fullest. Buddy's mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle. Get on-demand accident insurance just in case the unexpected happens. Buddy ensures you have cash for bills fast. This is accident insurance not health and life insurance. Go to buddyinsurance.com and create an account. There's no commitment or charge to create one. Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day. Check it out! Training Discussion: Regular Testing Regular testing to determine your threshold intensities in each discipline is an important (arguably essential) practice to getting faster. This works for new and experienced athletes. Newer athletes may find this a bit demanding, but it will help you get faster, faster. Testing regularly is particularly helpful for athletes who have some experience and find themselves plateauing in their performance. Here's how the cycle works. Take bike power for example. You want to take a baseline FTP test to determine your Functional Threshold Power. FTP is theoretically the power in Watts you can average for 45-60 minutes. This FTP becomes an anchor point for determining your training zones. Having accurately determined training zones is important for making sure you do prescribed training in the right zones. For example, if you want to increase your threshold power you need to train at that Z4 Threshold zone to train your body to process muscle lactate efficiently. The more time you spend in that zone, the more adaptation you get. Without the FTP number or accurate substitute, you may be training in the wrong zone (eg Z3 or Z5), neither of which create the same adaptation of teaching your body to improve lactate processing and increasing your capacity to do work. Training regularly and progressively overloading the correct training zones over the course of 3 weeks on the 4th week you retest. If things are working, the next FTP test is at a higher average power than the one 4 weeks earlier. You then adjust the training zones. In this case increasing the power ranges for each zone. Another 3 weeks of training at the new (accurate) zones causes another adaptation, another test, another increase, another adjustment to training zones, etc. Swim: Perform a 400 time trial effort from a push (not dive). Recover for 10 to 15 minutes with easy swimming and rest. Perform a 200 time trial effort from a push. Looking to calculate CSS or CV as Meters or Yards Per Minute. The higher the number the faster your are. If you go real fast on the 200 and real slow on the 400 - that counts against you. Your 200 should be about 6% faster than the 400. Bike Power on a trainer is best 20 or 45 minute Or 15 miles without power Run: 5k Time Trial as if racing Do on a track or flat course Always repeat on the same track or course if possible How to execute a perfectly paced test. Consider how big of an improvement over the last two tests in that discipline. Consider how well the athlete is training at Z4 and Z5. Start with the average pace or power from the previous test and set a reasonable increase as the target pace or power. Execute at that power or pace start to finish. Don't start faster. Excerpt from Swim Test Pacing: For the 200 target 58 seconds per lap which will put you close to 1:56/100 pace or 3:51 200. For the 400 target 59 seconds per lap for the first 4 and 60 seconds per lap for the last 4. If you feel you have some gas increase the stroke rate on the last lap. If you want to talk further about how to test regularly to get better results, reach out at Rich@303colorado.com or message @tripodcasterrich Check out the TriDot Free Trial https://app.tridot.com/onboard/sign-up/richsoares Endurance News: Ironman World Championships St. George results Utah Sports Commission Expected To Create Total Economic Impact Of More Than $35m Dollars PTO Pro Am, to be held this Sunday 15 May at the Herbalife24 Triathlon Los Angeles and streamed live for free around the world The event will see six of the world's top professional athletes race an Olympic-distance course alongside Challenged Athletes Foundation (CAF) athletes and special guests including former UFC star Paul Felder and Olympic silver medallist Heather Fell. CAF athletes will kick-start the day with a 1500m swim in the beautiful pearlescent sea off Venice Beach. Once out of the water, they'll tag in a highly-ranked PTO professional who'll rip up the road over a 40km bike course finishing in downtown LA between the Crypto.com Arena and Microsoft Square, outside the Herbalife Nutrition HQ. From here, another CAF superstar, or one of our special guests, will complete a 10km run to close out this first-ever PTO Pro Am event. TEAMS REVEALED The PTO is proud to work alongside the Challenged Athletes Foundation to celebrate life through sport at the first PTO Pro Am. The six teams taking on the challenge of the PTO Pro Am in LA are: Swimming and track runner Haven Shepherd, PTO World #3 Lionel Sanders and former UFC star Paul Felder. Swimmer and para climber Emily Gray, PTO World #8 Sam Long and swimmer and para-triathlete Rudy Garcia-Tolson. Para-triathlete Allysa Seely, PTO World #4 Daniel Baekkegard and GTN presenter and Olympic silver medallist Heather Fell. Swimmer Ahalya Lettenberger, PTO World #11 Holly Lawrence and swimmer and para-triathlete Roderick Sewell. Para-triathlete and hand cyclist Andre Kajlich, PTO World #7 Skye Moench and influencer and Herbalife ambassador Shirley Alvarez. Para-triathlete Chris Hammer, PTO World #14 Heather Jackson and para-triathlete, cyclist and marathoner Willie Stewart. What's New in the 303: Upcoming Multisport Events in Colorado (runningintheusa.com) Upcoming Classic Races in Colorado (runningintheusa.com) Colfax Marathon Video of the Week: Ironman World Championship St.George 2022 | Race Movie Closing: Thanks again for listening in this week. Please be sure to follow us @303endurance and of course go to iTunes and give us a rating and a comment. We'd really appreciate it! Stay tuned, train informed, and enjoy the endurance journey!
Welcome to Episode #336 of the 303 Endurance Podcast. You are listening to your weekly connection to coaches, experts, and pro athletes to help you reach your endurance goals. We're your hosts coach Rich Soares and 303 Chief Bill Plock. Thanks for joining us for another week of endurance interviews and discussion. Show Sponsor: UCAN Take your performance to the next level with UCAN Energy and Bars made with SuperStarch® UCAN uses SuperStarch instead of simple sugars to fuel athletes. UCAN keeps blood sugar steady compared to the energy spikes and crashes of sugar-based products. Steady energy equals sustained performance! Use UCAN in your training and racing to fuel the healthy way, finish stronger and recover more quickly! Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co In Today's Show Feature Coaching Topic How Testing Makes You Faster Endurance News IRONMAN World Championship Results Utah Sports Commission Expected To Create Total Economic Impact Of More Than $35m Dollars PTO Pro Am, to be held this Sunday 15 May at the Herbalife24 Triathlon Los Angeles What's new in the 303 Triathlon Races in Colorado this Season Video of the Week TBD Our News is sponsored by Buddy Insurance. Buddy Insurance gives you peace of mind to enjoy your training and racing to the fullest. Buddy's mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle. Get on-demand accident insurance just in case the unexpected happens. Buddy ensures you have cash for bills fast. This is accident insurance not health and life insurance. Go to buddyinsurance.com and create an account. There's no commitment or charge to create one. Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day. Check it out! Training Discussion: Regular Testing Regular testing to determine your threshold intensities in each discipline is an important (arguably essential) practice to getting faster. This works for new and experienced athletes. Newer athletes may find this a bit demanding, but it will help you get faster, faster. Testing regularly is particularly helpful for athletes who have some experience and find themselves plateauing in their performance. Here's how the cycle works. Take bike power for example. You want to take a baseline FTP test to determine your Functional Threshold Power. FTP is theoretically the power in Watts you can average for 45-60 minutes. This FTP becomes an anchor point for determining your training zones. Having accurately determined training zones is important for making sure you do prescribed training in the right zones. For example, if you want to increase your threshold power you need to train at that Z4 Threshold zone to train your body to process muscle lactate efficiently. The more time you spend in that zone, the more adaptation you get. Without the FTP number or accurate substitute, you may be training in the wrong zone (eg Z3 or Z5), neither of which create the same adaptation of teaching your body to improve lactate processing and increasing your capacity to do work. Training regularly and progressively overloading the correct training zones over the course of 3 weeks on the 4th week you retest. If things are working, the next FTP test is at a higher average power than the one 4 weeks earlier. You then adjust the training zones. In this case increasing the power ranges for each zone. Another 3 weeks of training at the new (accurate) zones causes another adaptation, another test, another increase, another adjustment to training zones, etc. Swim: Perform a 400 time trial effort from a push (not dive). Recover for 10 to 15 minutes with easy swimming and rest. Perform a 200 time trial effort from a push. Looking to calculate CSS or CV as Meters or Yards Per Minute. The higher the number the faster your are. If you go real fast on the 200 and real slow on the 400 - that counts against you. Your 200 should be about 6% faster than the 400. Bike Power on a trainer is best 20 or 45 minute Or 15 miles without power Run: 5k Time Trial as if racing Do on a track or flat course Always repeat on the same track or course if possible How to execute a perfectly paced test. Consider how big of an improvement over the last two tests in that discipline. Consider how well the athlete is training at Z4 and Z5. Start with the average pace or power from the previous test and set a reasonable increase as the target pace or power. Execute at that power or pace start to finish. Don't start faster. Excerpt from Swim Test Pacing: For the 200 target 58 seconds per lap which will put you close to 1:56/100 pace or 3:51 200. For the 400 target 59 seconds per lap for the first 4 and 60 seconds per lap for the last 4. If you feel you have some gas increase the stroke rate on the last lap. If you want to talk further about how to test regularly to get better results, reach out at Rich@303colorado.com or message @tripodcasterrich Check out the TriDot Free Trial https://app.tridot.com/onboard/sign-up/richsoares Endurance News: Ironman World Championships St. George results Utah Sports Commission Expected To Create Total Economic Impact Of More Than $35m Dollars PTO Pro Am, to be held this Sunday 15 May at the Herbalife24 Triathlon Los Angeles and streamed live for free around the world The event will see six of the world's top professional athletes race an Olympic-distance course alongside Challenged Athletes Foundation (CAF) athletes and special guests including former UFC star Paul Felder and Olympic silver medallist Heather Fell. CAF athletes will kick-start the day with a 1500m swim in the beautiful pearlescent sea off Venice Beach. Once out of the water, they'll tag in a highly-ranked PTO professional who'll rip up the road over a 40km bike course finishing in downtown LA between the Crypto.com Arena and Microsoft Square, outside the Herbalife Nutrition HQ. From here, another CAF superstar, or one of our special guests, will complete a 10km run to close out this first-ever PTO Pro Am event. TEAMS REVEALED The PTO is proud to work alongside the Challenged Athletes Foundation to celebrate life through sport at the first PTO Pro Am. The six teams taking on the challenge of the PTO Pro Am in LA are: Swimming and track runner Haven Shepherd, PTO World #3 Lionel Sanders and former UFC star Paul Felder. Swimmer and para climber Emily Gray, PTO World #8 Sam Long and swimmer and para-triathlete Rudy Garcia-Tolson. Para-triathlete Allysa Seely, PTO World #4 Daniel Baekkegard and GTN presenter and Olympic silver medallist Heather Fell. Swimmer Ahalya Lettenberger, PTO World #11 Holly Lawrence and swimmer and para-triathlete Roderick Sewell. Para-triathlete and hand cyclist Andre Kajlich, PTO World #7 Skye Moench and influencer and Herbalife ambassador Shirley Alvarez. Para-triathlete Chris Hammer, PTO World #14 Heather Jackson and para-triathlete, cyclist and marathoner Willie Stewart. What's New in the 303: Upcoming Multisport Events in Colorado (runningintheusa.com) Upcoming Classic Races in Colorado (runningintheusa.com) Colfax Marathon Video of the Week: Ironman World Championship St.George 2022 | Race Movie Closing: Thanks again for listening in this week. Please be sure to follow us @303endurance and of course go to iTunes and give us a rating and a comment. We'd really appreciate it! Stay tuned, train informed, and enjoy the endurance journey!
आज OTT Disney plus hot star platform पे देखे star adventure “The book of boba fett” Naye saal ka swaagat karne 31 ko aarahi hai nayi filme OTT पे “murder at teesri Manzil 302” Netflix pe karate kid ka version next “Cobra kai” ka series release hoga 31 December ko क्यू कह रहे है शाहरुख़ के fans “King is Back” आलिया को मिला “person of the year 2021” award रणबीर के लुक्स ने छीना fans के दिल का चैन धरम पाजी का workout छूटा देगा आपके पसीने भोजपुरी ऐक्ट्रेस रानी चैटर्जी के ब्लैक जालीदार top लुक ने क्यू मचायी खलबली अनुपमा चुना गया top शोज़ में Support the show: https://www.jagran.com/ See omnystudio.com/listener for privacy information.
Tony Northrup and Chelsea review the hits and misses of their 2021 predictions and also make camera predictions for 2022. Will Sony release a Z5 competitor? Will Canon release a high res R5 called the R5C? Will Nikkon release long glass for their wildlife capable Z9?
Konstantin & Becky bring to you the latest Nikon news and photography related announcements. Rebecca Danese: https://www.instagram.com/rebecca_danese Konstantin Kochkin: https://www.instagram.com/konstantinkochkin Production: Konstantin Kochkin Video Cover Photo by Jakob Owens @JakobOwens Contact us at media@graysofwestminster.co.uk Nikon Report #47 Nikon News Z9 coverage: Pros are getting the cameras for extensive tests. Thom Hogan announced that Nikon USA has provided him with a pre production model. He has started a Z9 blog where he writes about his experiences with Z9. https://bit.ly/3EC9v0h https://bit.ly/33gYILz Photographer Brad Hill who shoots Wildlife and Nature photography also has the camera in his hands and writes about it in his blog. https://bit.ly/3y5uDtE If you haven't seen the 6 episode series on Z9 by Morten Hilmer in Svalbard we highly recommend you to do it ASAP. https://bit.ly/3IvX60u Canon says it could take half a year for your EOS R3 order to ship https://bit.ly/3lMPI6W Ricci published the Nikon Z 24-120mm f4S First Look on his YT channel https://bit.ly/3lMxpik Nikon introduces the AX R MP multiphoton confocal microscope https://bit.ly/3ox3AUN Nikon to Support “15th FINA World Swimming Championships (25m)” https://bit.ly/3EF5RTt Best gifts for photographers in 2021 in general https://bit.ly/3EC2M6E The best gifts for film photographers in 2021 https://bit.ly/3pDcLT4 Other news Cipa published October 2021 sales numbers https://bit.ly/3ExzKoN https://bit.ly/3ya3x4l The new Capture One 22 will be launched on December 9 https://bit.ly/3ItvZ6l New Zhong Yi Optics announced Mitakon Speedmaster 90mm f/1.5 lens for Nikon Z-mount https://bit.ly/3lPbDdP The new Sirui 50mm T2.9 1.6x full-frame anamorphic lens for Nikon Z-mount is now available for pre-order. https://bit.ly/3dAUHDk New KAZA leather case is now available for Nikon Z 7II, Z6II, Z7, Z6, Z5 cameras. https://bit.ly/3DBGpgy Reviews Matt Irwin published a video called BEFORE YOU BUY - Nikon Z 50mm 1.2 S vs 1.8 S vs Meike 1.2 - The Winner Is? | Real World https://bit.ly/3GobGoQ Weekend Read & Watch The Best And Worst Photo/Video Gear Of 2021 by DPReview TV https://bit.ly/3dzIn6s One Month of SUN - Remastered | 4K by Seán Doran on YT https://bit.ly/3rOk2lz https://bit.ly/3DH49Q5 Thanks for listening! --- Send in a voice message: https://anchor.fm/grays-of-westminster/message
Bohnensack Der Natur Fotografie Podcast Landschaftsfotografie Makrofotografie Tierfotografie
Shownotes: https://naturfotocamp.de/bohnensack/post/55-bohnensack-blogtalk-naturfotonews-nikon-z9-nikons-enttaeuschung-und-sony-a7-iv Adventkalender Workshops Europäischer Naturfotograf des Jahres 2021 50 Jahre GDT der Film, eine Geschichte der Naturfotografie in Deutschland Olympus heißt jetzt OM system OM System 20mm 1.4 Adobe Update auf Photoshop 2021 und Adobe Camera RAW 14 Profile für Canon EOS R5/R6/1DX III und Canon RF 14-35 Neue Maskierungsfunktionen Neue FW Für Canon EOS R5 und R6 angekündigt mit Fahrzeugerkennung Nikon Z9 Nikon Z 24-120mm 4.0 VR 77mm Filter 630g 1249€ Nikon Z 100-400mm 4.5-5.6 VR 77mm Filter 1435g 2999€ Nikkor Z 28mm 2.8 52mm Filter 155g 279€ Nikon FW Update für Z5/6/7/50 Nikon entwickelt Nikkor 400mm 2.8 mit eingebautem 1,4x Extender Sony A7 IV 2799€ Pentax FA 21mm f/2.4ED Limited DC WR Lens 1400$ Samyang 12mm 2.0 für Fuji X (213g AF 62mm Filter) Panasonic 35mm 1.8 für L-Mount 67mm Filter 295g 700$ Viltrox 85mm 1.8 für Canon RF Venus 85mm 5.6 Macro bis 2:1 bei ca. 300g 539€ Meike EF RF Adapter mit drop im Filter var. ND und Polfilter K-Lens erstes Objektiv im Bereich Lichtfeldtechnik für mehr Tiefeninformationen (Lidar)
AUTHOR'S SUBREDDIT► https://www.reddit.com/r/IcyHorrorCol...CREEPYPASTA STORY►by Wings_of_Darkness: https://www.reddit.com/r/nosleep/comm...Creepypastas are the campfire tales of the internet. Horror stories spread through Reddit r/nosleep, forums and blogs, rather than word of mouth. Whether you believe these scary stories to be true or not is left to your own discretion and imagination. LISTEN TO CREEPYPASTAS ON THE GO-SPOTIFY► https://open.spotify.com/show/7l0iRPd...iTUNES► https://podcasts.apple.com/gb/podcast...CREEPY THUMBNAIL ART BY►Anngelica Parent: https://www.artstation.com/artwork/Z5...SUGGESTED CREEPYPASTA PLAYLISTS-►"Good Places to Start"- https://www.youtube.com/watch?v=g7YCb...►"Personal Favourites"- https://www.youtube.com/watch?v=AEa2R...►"Written by me"- https://www.youtube.com/watch?v=gX6RA...►"Long Stories"- https://www.youtube.com/playlist?list...FOLLOW ME ON-►Twitter: https://twitter.com/Creeps_McPasta►Instagram: https://instagram.com/creepsmcpasta/►Twitch: http://www.twitch.tv/creepsmcpasta►Facebook: https://www.facebook.com/CreepsMcPastaCREEPYPASTA MUSIC/ SFX- ►http://bit.ly/Audionic ♪►http://bit.ly/Myuusic ♪►http://bit.ly/incompt ♪►http://bit.ly/EpidemicM ♪-This creepypasta is for entertainment purposes only-
No Mídia ao Ponto de hoje, 02 de agosto, a jornalista Eliane Almeida comentou sobre as medalhas de mulheres nas olimpíadas, sobre o incêndio da Cinemateca e a seca em São Paulo. Sobre a tentativa do Ministro Paulo Guedes em desacreditar as instituições e a discussão que gerou a queima da estátua de Borba Gato, o frio, as fakenews e as pesquisas que indicam que 54% do brasileiros acreditam que Bolsonaro seja corrupto. O Programa Mídia ao Ponto do Canal Farofa Crítica faz uma análise crítica da cobertura midiática. Aqui, jornalismo, cultura e cidadania, estão entrelaçados nesses conteúdos. Mídia ao Ponto vai ao ar todas as segundas-feiras no seu canal do Farofa Crítica no Youtube. Mídia ao Ponto é uma produção do Celacc em parceria com o Departamento de Jornalismo e Editoração da ECA USP, apoio do IEA-USP Instituto de Estudos Avançados da Universidade de São Paulo e também do Jornal Empoderado. Canal Farofa Crítica https://www.youtube.com/farofacritica Mídia ao Ponto #15 https://youtu.be/Z5-5r-bUVZc
Konstantin & Becky bring to you the latest Nikon news and photography related announcements. Rebecca Danese: https://www.instagram.com/rebecca_danese Konstantin Kochkin: https://www.instagram.com/konstantinkochkin Production: Konstantin Kochkin The Nikon Report #30 Nikon Zfc was officially released in Japan on 23rd of July. Nikon Z fc camera and Nikkor Z 28mm f/2.8 lens kit release postponed https://bit.ly/3C0hbc6 Map cameras published a Zfc interview. https://bit.ly/3zHyzQQ Nikon's not yet announced camera N2014 registered in Indonesia https://bit.ly/3l55tXF Xitek published an interview with Nikon discussing Micro lenses. https://bit.ly/3j0Vyj9 Nikon updated the Micro Lens information. https://bit.ly/3rGUDYR Nikon Released the firmware updates for Z5, Z6 II & Z7II cameras Z 7II Firmware https://bit.ly/3zMwCmm Z 6II Firmware https://bit.ly/3BSOmxW Z 5 Firmware https://bit.ly/3f1DKTB Further firmware updates for Z6II & Z7II cameras are rumored to be released in September https://bit.ly/3jdlEj9 In anticipation of Nikon Zfc release the company updated a few bits of software with support for the camera and updated some other features. NX Studio https://bit.ly/2Wjs2xd Wireless Transmitter Utility https://bit.ly/3xgo1qo Picture Control Utility 2 https://bit.ly/37cHfSR Webcam Utility (Windows) https://bit.ly/3yaxjp9 NIKON RUMORS PUBLISHED THE PHOTOS OF Nikon gear room at the Tokyo Olympic Games 2021 shot by Vincent Kalut @vkalut https://bit.ly/3f5kbd4 Nikon product spare parts in the UK are now sold by Fixation ONLY. https://bit.ly/3rBIqVy Nikon and Sharp Announce Joint Development Agreement https://bit.ly/2VjNdP9 Nikon opened "Nikon BioImaging Lab". https://bit.ly/3rCMNzH Chip Shortages Are Starting to Hit Consumers. Higher Prices Are Likely published by Wall Street Journal https://on.wsj.com/3f5D7IJ Capture One released version 14.3. Here are the main improvements. https://bit.ly/3BSXhPZ Film News Fujichrome VELVIA 100 Discontinued in USA as it Contains Prohibited Toxic Substanceshttps://bit.ly/3BMGn5E Price adjustments incoming from the UK's ILFORD Photo https://bit.ly/2WlV7YS Kosmo Foto recently announced their Kickstarter for a new film stock https://bit.ly/2UOAyEh Reviews: Nikon Z7 IBIS performance test. https://bit.ly/376NOXi Best Full Frame Landscape Camera – Sony a7R IV vs. Nikon Z7 II by DPreview YT channel. https://bit.ly/373ufiu And finally THOM Hogan published his review of Nikon 105mm f/2.8 Lens https://bit.ly/37cI4ep Unlock the future with the power of light https://bit.ly/3BS4Tm0 Designer's Voice Vol.3 article was published by Nikon. https://bit.ly/2TJBskS Nikon Z 85mm vs 105mm vs 70-200mm Royal | Matt Irwin https://bit.ly/3ibxoDs Thanks for listening! --- Send in a voice message: https://anchor.fm/grays-of-westminster/message
El episodio de hoy repasamos qué cámara Nikon comprar en 2021. Y es que toca seguir el monográfico que estamos haciendo sobre las distintas marcas de cámaras de fotografía para saber que cámaras te recomendamos comprar si quieres empezar a trabajar en fotografía o ya estás trabajando en tu pasión. Pero antes te recuerdo que tienes disponible más de 25 cursos de fotografía y marketing (cada semana 3 nuevos videos), y también tienes disponibles las consultorías de marketing para fotógrafos y fotógrafas con las que podrás trabajar con nosotros en tu estrategia para conseguir clientes. Ventajas y desventajas de las cámaras Nikon Partiendo de la base que todas las marcas actuales de fotografía tienen modelos 100% válidos para trabajar con ellas en fotografía, y que Nikon es una de las mejores marcas desde hace muchos años. Lo que aquí te contamos es la opinión (subjetiva) de Teseo Ruiz después de llevar toda la vida trabajando con Nikon. Por lo que conocerás las ventajas e inconvenientes que hacen destacan a dentro de la marca japonesa sobre el resto. Ventajas en cámaras Nikon: La calidad preció que siempre han ofrecido en su segmento Réflex.Las enormes posibilidades de elegir cámara y objetivos por su larga trayectoria (tanto nuevo o de segunda mano). Desventajas en cámaras Nikon: Las cámaras de Nikon sin espejo tienen precios muy elevados y no destacan en nada en especial (aunque son buenísimas)El enfoque y el video en las réflex de Nikon se han quedado atrás respecto a la competencia y así mismas en sus cámaras sin espejo. ¿Comprar una cámara Nikon réflex o sin espejo? Aunque todas las marcas de cámaras fotográficas están volcadas en el sistema de fotografía sin espejo, es cierto que al mundo réflex en Nikon está plagado de buenas cámaras y objetivos increíbles. Además puedes aprovechar que gran parte del público está desasiéndose de su equipo réflex y adquirir cámaras y cuerpos a precios muy asequibles en el mercado de segunda mano. El comprar una cámara Nikon réflex o sin espejo depende de si quieres sumarte al sistema más novedoso de la marca o por el contrario prefieres gastar menos y sacrificando esas mejorar en video y en enfoque. O lo que es lo mismo, si solo quieres hacer fotografía, sus réflex son una gran opción a elegir como cámara. ¿Qué cámaras Nikon recomiendo comprar para trabajar en fotografía? Lo primero es descartar que cámaras Nikon no deberías comprar a día de hoy. Te recuerdo que esto es una opinión subjetiva después de años trabajando con la marca, por lo que esta elección no es mejor ni peor que otras. Dicho lo cual descartaría todas sus cámaras bridge y coolpix. Incluso su gama de Nikon d3000 y d5000, ya que quitando la Nikon d5600 (que está muy barata con el objetivo de kit) no merecen la pena por sus especificaciones técnicas, ergonomía, etc. Tampoco recomendamos las gamas de Nikon d7000 por su mala respuesta a isos altas, salvo el modelo Nikon d7500. Pero esta cámara tiene un precio muy elevado para lo que ofrece (1200€). Y la gama de Nikon d600 tampoco por su peso y que se han quedado un poco atrás en tecnología, especificaciones y su gran tamaño. Por tanto las que Teseo nos recomienda si queremos adquirir una cámara Nikon serian dos modelos, uno Réflex y otra Nikon Sin espejo. ¿Cuál elegir entre ambas? Sin duda la Nikon z6 II sería la ganadora sin gastar muchísimo. Pero aun así tu presupuesto te lo permite, puedes ir a por la Nikon d750, una de las réflex más vendidas por su calidad/precio. O su gemela en sistema Mirrorles que es la Nikon Z5. . Nikon d750 24,3 megapixelesNo es buena en videoSin estabilizador en el cuerpoMuy buena en calidad de imagen y en isos altos.6,5 fotos por segundo de ráfagaPrecio muy asequible Nikon d750 (solo cuerpo) Nikon Z5 24,3 megapixelesEnfoque de seguimiento en video regúleloEstabilizador de 5 ejes en el cuerpo«solo» 4,5 fotos por segundo de ráfaga2 ranuras de tarjeta (SD)Sería la Mirrorles más asequible para fotografía Nikon z5 + objetivo kit Nikon Z6 II 24,5 megapixelesMejoras en video y enfoque al ojo, pero por detrás de la competenciaEstabilizador en el cuerpo14 fotos por segundo de ráfaga2 ranuras de tarjeta (XQD, CFExpress y SD)Bastante más cara y sin apenas cambio con el modelo Z6 I Nikon z6 II (solo cuerpo) ¿Qué cámara Nikon comprar? Si solo trabajas con tus fotografías y el vídeo no es importante deberías elegir la Nikon d750 o la nikon Z5, dependiendo si prefieres sistema Réflex o sistema sin espejo. Y si necesitas o trabajas mucho el vídeo para tus clientes deberías comprar la Nikon z6 II, aunque quizás Nikon no sea la mejor elección si te importa mucho el vídeo y el enfoque en vídeo. Gracias por suscribirte a los cursos, por tus valoraciones en Apple Podcasts, comentarios y me gusta en Ivoox, por escucharnos y seguirnos en Spotify. Un saludo y hasta el próximo lunes a las 07:00.
Konstantin & Becky bring to you the latest Nikon news and photography related announcements. Visit our e-shop: shop.graysofwestminster.co.uk Production: Konstantin Kochkin Special Guest: Ricci from Nikon @Riccitalks | YouTube Send us your news or contact us at media@graysofwestminster.co.uk Nikon Rumours published a Recap of a recent internal Nikon presentation https://bit.ly/2TQB0kq The two new Nikkor Z 28mm f/2.8 and 40mm f/2 pancake lenses could be announced together with the Nikon Z fc camera on June 28th https://bit.ly/3j0UCNi Nikkor Z MC 105mm micro lens demand is too high, Nikon apologizes for not being able to deliver to everyone who pre-order on day 1. https://bit.ly/3dnfHht More leaked pictures of the upcoming Nikon Z fc retro-styled APS-C Z-mount mirrorless camera https://bit.ly/35HWDpB 90-140mm f/4-5.6 VR Micro-Nikkor in development? https://bit.ly/2UsyLEi The inevitable thing happened! Z5 price in US is $999 Nikon D6 firmware update version 1.30 released https://bit.ly/3xGxKXq Updates from Japan. Nikon Japan Updated their “Response to new coronavirus” article https://www.nikon.co.jp/news/2021/0621_01.htm Nikon Museum Japan launched “Nippon Kogaku” hot shoe cover https://bit.ly/3j653PE Reviews: YT - Why Food Photographers LOVE this LENS by The Bite Shot (105 Z) https://bit.ly/3jaaqNX Nikon Z MC 50mm 2.8 | First Look by Matt Irwin https://bit.ly/3zMomDr Nikon Z6II Review 6 Months Later | The BEST Full Frame Camera You Probably Aren't Buying by Dan Watson https://bit.ly/3gQWghM Weekend Read & Watch Ball, 3-Way, Geared and Gimbal: Why choosing the right tripod head matters by DPREVIEW TV YT channel https://bit.ly/3zQPS2E NIKKOR - The Thousand and One Nights No.68 12-24mm f/4G IF-ED - The first lens exclusively for digital SLRs https://bit.ly/3wOTy3f LargeSense LS911 Hands-On: The First Digital Large Format Camera by Richard Brown and Nick Spiker at PetaPixel https://bit.ly/3xJrzC1 Thanks for listening! --- Send in a voice message: https://anchor.fm/grays-of-westminster/message
Konstantin & Becky bring to you the latest Nikon news and photography related announcements. Visit our e-shop: http://bit.ly/eshop_Grays SHOW NOTES 1st of April NEWS: Nikon Z9 field Report https://www.squiver.com/blog/nikon-z9-field-report/ Nikon demonstrations planned for 2021: https://bit.ly/2Q2QL6f ACTUAL NIKON NEWS: Nikon released 2 firmware updates last week. NIKKOR Z 20mm f/1.8 S Firmware https://bit.ly/3djhmEW NIKKOR Z 85mm f/1.8 S Firmware https://bit.ly/3siOnp8 Nikon UK updated their website www.nikon.co.uk NIKON ANNOUNCES NEW ORGANISATIONAL STRUCTURE FOR EUROPEAN IMAGING PRODUCTS AND HEALTHCARE BUSINESSES https://bit.ly/3uTv9rB Nikon has acquired Majority Ownership of Morf3D Inc. - to the MOON
Konstantin & Becky bring to you the latest Nikon news and photography related announcements. Contact us at media@graysofwestminster.co.uk dpreview's published interview with Keiji Oishi- Department Manager of Nikon's Imaging Business Unit which is titled: Interview: Nikon - "A flagship Nikon Z series mirrorless camera can be expected within the year http://bit.ly/3bz4auF Two new Nikon cameras registered in Russia http://bit.ly/3bA0kl4 Nikon issued a notice Regarding Recording of Gain on Sale of Investment Securities https://bit.ly/30s3gKc & http://bit.ly/3eqnqwd Nikon Announces Studio NX software http://bit.ly/30wq8YY Nikon announces reorganization of corporate structure https://bit.ly/3l55QPD At the same time Nikon announced Changes of Directors, Officers and Assignment. Full list of who replaced whom is in the link below. https://bit.ly/3bz50HP Nikon Japan issued another notice on their Response to Corona virus situation in Japan. http://bit.ly/3enH9wN Nikon has dropped the Z5 price in the UK. It is now £1074 for the body. Nikon Also introduced a 24-70mm f/4 kit with this camera. http://bit.ly/2OUD70K Nikon released a firmware update for a D780 camera v.1.02 http://bit.ly/3chsNv3 We also saw a Z 50 Firmware v.2.03 http://bit.ly/3cgpwfD The Coolpix W300 underwater compact camera has been updated with fv 1.50 (released back in 2017) http://bit.ly/2OD3Lyy & https://bit.ly/3bzG1o4 Nikon updated the list of Snapbridge, Snapbridge 360/170, Wireless Mobile Utility compatible Cameras https://bit.ly/2Onchlf NX Studio http://bit.ly/2NaOepi & https://bit.ly/30wq8YY Capture NX-D update v.1.6.5 http://bit.ly/3cgqQz7 ViewNX-i update v.1.4.5 http://bit.ly/2OGmCbI CIPA Number for January 2021 http://www.cipa.jp/stats/dc_e.html http://www.cipa.jp/stats/documents/e/d-202101_e.pdf http://www.cipa.jp/stats/documents/e/dw-202101_e.pdf Nikon Museum shop celebrates the 40th Anniversary of Nikon F3 https://shop.nikon-image.com/front/ItemSummaryRefer?cateId=20174 https://capa.getnavi.jp/news/360356/ Christopher Frost published his review of Nikon Z 58mm f/0.95 S 'Noct'. Lots of test images. https://bit.ly/2OibdPH DPREVIEW: Review: Nikon NX Studio answers our plea for a free, all-in-one editing app http://bit.ly/3cbLCja --- Send in a voice message: https://anchor.fm/grays-of-westminster/message
Kalau semua jadi kaya, siapa nak jadi butter? Instagram Thinker: https://www.instagram.com/thinker.studios/?hl=en Watch us on Youtube: https://youtu.be/Z5_d-FMV-7c
After first releasing their mirrorless Z system with the pro-oriented Z6 and Z7 back in 2018, Nikon followed-up with the APS-C flagship Z50. But, until now, the options for a full-frame mirrorless product were solely the Z6 and Z7. And sadly, both of them are quite expensive. Thankfully, in 2020, the release of the Z5 aims to change that. https://photographypx.com/nikon-z5-review/ Video https://youtu.be/iZe7caKzg0Y
Kersten is still in shock over Eddie Van Halen’s untimely passing and Nikon rumours are running hot with more news of the impending Z9. Nikon also announce the Nikon Yellow programme, which allows potential customers to try out the Z5 for 30 days without charge. Canon announce a barrage of new glass for 2021.THIS WEEK'S LINKS:Nikon Z9 specsNikon YellowCanon lens roadmap 2021CAMERA SHAKE PODCAST ON YOUTUBE:Camera Shake Photography Podcast on YouTubeFULL EPISODE 25 IS ALSO AVAILABLE ON: YouTube: https://bit.ly/2H93sYxApple Podcasts - https://apple.co/2Y2Lmfm Spotify - https://spoti.fi/304sm2GFollow Kersten and Nick’s photo challenges on Instagram #camerashakepodcastKersten’s website: www.kerstenluts.com
What kinds of changes can we start making now to prevent future supply chain failures? How much change will be technology VS strategy? And how has COVID-19 changed our plans? These questions and more addressed by this week's return guest, Michael Prokopis of Z5 partner Steward Health Care. In every episode of Take 5: An Inventory Series, we take five minutes to cover what's going on with healthcare's supply chain. Take 5: An Inventory Series is a production of Z5 Inventory. To see all of our sources and resources for this episode and more, visit Z5Inventory.com.
After first releasing their mirrorless Z system with the pro-oriented Z6 and Z7 back in 2018, Nikon followed-up with the APS-C flagship Z50. But, until now, the options for a full-frame mirrorless product were solely the Z6 and Z7. And sadly, both of them are quite expensive. Thankfully, in 2020, the release of the Z5 aims to change that. https://photographypx.com/nikon-z5-review/
After first releasing their mirrorless Z system with the pro-oriented Z6 and Z7 back in 2018, Nikon followed-up with the APS-C flagship Z50. But, until now, the options for a full-frame mirrorless product were solely the Z6 and Z7. And sadly, both of them are quite expensive. Thankfully, in 2020, the release of the Z5 aims to change that. https://photographypx.com/nikon-z5-review/
Llegó el día en el que Nikon, mi marca de referencia desde hace 12 años llega al podcast. La marca nipona acaba de sacar una nueva cámara al mercado, la Nikon Z5. Se trata de una cámara de formato completo a un precio relativamente moderado si lo comparamos con el de sus hermanas mayores la Z6 y la Z7. Las críticas que ha recibido esta cámara pasan por tener una ráfaga de 4,5 disparos por segundo y hacer recorte en la grabación en 4K. Estas dos características no son determinantes para el usuarios medio que quiere una muy buena cámara y sus necesidades no son de lo más exigentes. El precio de salida es de 1,649€ en fotografiarte.es y se presenta con un kit 24-50mm f4-6,3 por unos 300€ más. Si sois nikonistas y buscáis una gama media más que decente en formato completo; quizás sea este el momento.
Llegó el día en el que Nikon, mi marca de referencia desde hace 12 años llega al podcast. La marca nipona acaba de sacar una nueva cámara al mercado, la Nikon Z5. Se trata de una cámara de formato completo a un precio relativamente moderado si lo comparamos con el de sus hermanas mayores la Z6 y la Z7. Las críticas que ha recibido esta cámara pasan por tener una ráfaga de 4,5 disparos por segundo y hacer recorte en la grabación en 4K. Estas dos características no son determinantes para el usuarios medio que quiere una muy buena cámara y sus necesidades no son de lo más exigentes. El precio de salida es de 1,649€ en fotografiarte.es y se presenta con un kit 24-50mm f4-6,3 por unos 300€ más. Si sois nikonistas y buscáis una gama media más que decente en formato completo; quizás sea este el momento.
Episode 338 of the PetaPixel Photography Podcast. Download MP3 - Subscribe via iTunes, Google Play, email or RSS! Featured: Photographer, Carol M. Highsmith In This Episode If you subscribe to the PetaPixel Photography Podcast in iTunes, please take a moment to rate and review us and help us move up in the rankings so others interested in photography may find us. Show Opener:Photographer, Carol M. Highsmith. Thanks Carol! Sponsors: - Fujifilm's 52 weeks of FREE education. Build Your Legacy with Fujifilm- Get 20% off at BenroUSA.com with offer code PetaPixel20- Get up to $125 off select Explore series gear through 8/31/20 at ShimodaDesigns.com.- Get FreshBooks cloud accounting FREE for 30 DAYS by entering PetaPixel in the "How Did You Hear About Us?" section at FreshBooks.com/PetaPixel - More at LensShark.com/deals. Stories: Sony's a7s III ups the game in low-light shooting. (#) Sigma's 85mm f/1.4 takes on Sony's 85mm f/1.4 G Master. (#) Nikon's entry level full-frame Z5 mirrorless body. (#) Trade in your working body for a Z5 or another Nikon mirrorless Z body. (#) Who has what size slice of the shrinking camera industry pie. (#) PaintShop Pro 2021 gets AI and more. (#) Nikon South Africa's tone deaf announcement. (#) Connect With Us Thank you for listening to the PetaPixel Photography Podcast! Connect with me, Sharky James on Twitter, Instagram and Facebook (all @LensShark) as we build this community. We’d love to answer your question on the show. Leave us an audio question through our voicemail widget, comment below or via social media. But audio questions are awesome! You can also cut a show opener for us to play on the show! As an example: “Hi, this is Matt Smith with Double Heart Photography in Chicago, Illinois, and you’re listening to the PetaPixel Photography Podcast with Sharky James!”
Going uphill on a bike is one of the most challenging aspects of the sport we love. However, when you are in form and well trained it can be one of the most rewarding experiences on the bike. These two sessions will give you a great grounding to improve your climbing. Session 1: 90 minutes Z2 to include 2 x 20 minutes as 1 minute Z5, 19 minutes Zone 4. Session 2: 90 minutes Z2 with 2 x 24 minutes as 2 minutes 30 watts above threshold, 1 minute 30 watts below threshold, repeated. Support this podcast www.patreon.com/anthony_walsh --- Send in a voice message: https://anchor.fm/roadman-cycling-podcast/message
Going uphill on a bike is one of the most challenging aspects of the sport we love. However, when you are in form and well trained it can be one of the most rewarding experiences on the bike. These two sessions will give you a great grounding to improve your climbing. Session 1: 90 minutes Z2 to include 2 x 20 minutes as 1 minute Z5, 19 minutes Zone 4. Session 2: 90 minutes Z2 with 2 x 24 minutes as 2 minutes 30 watts above threshold, 1 minute 30 watts below threshold, repeated. Support this podcast www.patreon.com/anthony_walsh
This episode of the podcast is ALL ABOUT mirrorless cameras. And before you ask — of course we talk about the Sony a7S III vs the Canon EOS R5. Or rather, why these new mirrorless cameras *shouldn’t* be compared. We discuss how the a7S III is better suited for video shooters, while the EOS R5 remains a great option for photographers. Gabe reviews the a7 III in “Go Review” and provides context for how we are now in the third generation of mirrorless cameras. And in “Quick News”, we discuss TikTok getting bought by Microsoft, Google’s Pixel 4a, and Nikon’s new Z5 budget mirrorless camera.
Jim and Fred invite Minnesota based photographer Tomás Alvarez to the podcast. Tomás is one of the newest instructors this year for the Black Hills Photo Shootout which will be a virtual event this year due to the pandemic. Please go and check out Tomás' website - www.tomalvarez.com and check out his wonderful galleries. We both recommend signing up for his BHPS workshops this year! LINK TO BHPS PAGE! In recent news, Nikon has released a new camera, the Z5 and is also introducing a web cam app to allow Nikon cameras to be used as webcams. A researcher is attaching small "bug size" cameras to beetles to get a 'bug's eye' view of the world! Associated Press is now providing all their journalists with Sony cameras. The Consumer Entertainment Show for 2021 will be a virtual event. Watch the podcast for even more details and more news!
Oggi quasi tutti i costruttori stanno puntando su fotocamere e sistemi FULL FRAME. La Canon RP è stata la prima fotocamera mirrorless full frame con un costo molto contenuto. Nikon ha presentato la Z5, la sua full frame low cost a cui probabilmente seguirà Sony e Panasonic con fotocamere con sensore full frame dal prezzo "umano". Ma oggi, se una persona volesse acquistare un sistema full frame mirrorless, quando spenderebbe? Quale sarebbe la differenza rispetto ad un sistema APS-C o Micro 4/3? Scopriamolo in questa riflessione fotografica.... ........ Puoi conoscere tutte le mie attività legate al mondo della fotografia visitando il MIO SITO: http://www.damianodurantefineart.it/ ....... Se sei interessato a migliorare il tuo flusso di lavoro, dallo scatto fino alla stampa, guarda cosa puoi imparare nel mio corso online: DALLO SCATTO ALLA STAMPA FINE ART. Puoi farlo cliccando qui: https://www.promirrorless.it/scatto_s... ........ Se sei appassionato di fotografia in bianco e nero, scopri il corso BIANCO E NERO FINE ART, il primo corso online dedicato alla fotografia in bianco e nero. Puoi farlo cliccando qui: https://www.promirrorless.it/bianco_e.... ....... Se vuoi puoi seguirmi su INSTAGRAM cercando: #damianodurante --- Send in a voice message: https://anchor.fm/riflessionifotografiche/message
Gary realizes he's getting older, Booray binge watches the Expanse, and the fellas discuss the prospect of photography conventions for 2021. In photography news, Nikon unveils the Z5, the AP switches to all Sony cameras, and some listener feedback.This episode is sponsored by Retouchup.com - when you create a new account, list Photobomb as your referral source to get a special discount.Check out Gary's YouTube channel HERE.Check out Booray's YouTube channel HERE.Join the conversation on the Facebook page HERE.
#canon #chevy #playstation5 #NikonZ5 #rode Another day , another vlog! 311 New rode INterview Go Unboxing up last night , head over and check it out! in the UNBOXING playlist ! Canon rumours saying good chance Canon won't be bringing out a 5DMV! which will break a lot of hearts out there as a very famous model range that ushered in the video age !Canon will still be making a high spec DSLR but i believe they might be shrinking the range right down now that mirrorless has staked its claim hard ! Chevy trucks have announce a full size electric truck coming and 400 mile range no other specs unfortunately, so just an announcement so far! Sony Playstation PS5 code found that suggest their may be a purchase limit for the new gaming machine with only 1 per person allowed ! Great news in the Covid 19 fight ! Oxford uni ist humans trails was a success and they are looking forward to quickly moving into the next stage of approval process. So confident that they have started to produce the vaccine for when they have the go ahead so they can start shipping straight away ! Nikon announced the new Z5 no photos but specs are confirmed fro knows photo has a video on it but big points to take away are that only 4.5 fps shooting, now articulating screen only tilt ????? and its going to cost over $2000 Australian dollars for an entry level camera notgood news for it so far i think they will struggle to push these. So many good options that are heaps cheaper not 50 bucks hundreds of dollars. Thinking about trying out Luminar 4 to help with your workflow heres my affilate link https://skylum.grsm.io/34media You will get a US$10 discount with your referral discount code - LUMINAR-FRIEND. Important note: use it only with your referral link. Danner Boots has kindly given us a lovely discount for when you want to try out there fantastic boots ! 20% off how cool. Thanks Danner ! LFI20-SCGZG5BD website is https://global.danner.com Draft top can top removal device link and 10% code below - https://drafttop.kckb.st/b0d9a0b2 10PERCENT-AVARKH Need a sugar free hit to keep you editing all night try out this aussie company ! Legion Energy- Great tasing flavours, provide 3 separate ranges FOCUS , HYDRATE& REST ! use this link for $5 off your purchase. https://bit.ly/3cwsISh I've got Merch available, plenty of options great for gifts ! Here's the link :- https://teespring.com/stores/tigers-media Buy us a cup of tea at our PayPal at hankshouse@yahoo.com Want to send something to us, flick us an email to get the address details, cheers ! hankshouse@yahoo.com Catch us on our social pages- Insta-@nightcliff_34 Facebook-@tigersfishingclub twitter-@NightcliffT http://www.youtube.com/c/NTFCMedia --- Send in a voice message: https://anchor.fm/ashley-kendray/message
Gary communes with nature, Booray makes a tough call, and the fellas discuss the recent controversy with Vogue Magazine and Annie Leibovitz. Also, the latest in photography news: Nikon leaks some specs for the Z5, Pentax doubles down on DSLRs, and it looks like Canon will discontinue the 5D line. This episode is sponsored by Retouchup.com - when you create a new account, list Photobomb as your referral source to get a special discount.Check out Gary's YouTube channel HERE.Check out Booray's YouTube channel HERE.Join the conversation on the Facebook page HERE.Learn Lighting from Tim Kelly HereLearn the foundations of portrait lighting from Tony Corbell
#ps5 #sony #nikon #nividia #3080 #gaming #blm #chrislilly #gonewiththewind Another day , another vlog! 285 The PS5 release today was an abysmal joke on sony's behalf 2 hours of game ads followed by 5 mins of pictures of the "#WHITEELEPHANT" Consoles. There are 2 versions one being digital. W eave no idea what that means as they explained ZERO! There is a wireless headset, wireless controllers a HD camera for some reason and a wireless charging dock for controllers and 2 ugly playstation's. This was the Biggest clickbait ever, and i was extremely pissed off by the end of the joke ! Nikon rumors have said we will be getting 2 more models form them this year a Z5 with a separate EVF you may have to buy ? and a Z30 . hopefully more details will follow. Big Leak of the new RTX 3080 graphics card from Nividia last night. opposing fans a strange feature too boot . Chris lilly an aussie comedian , Little Britain and Gone with the wind have all been pulled form TV as they offend the Black lives matter movement apparently ! wow . how does comedy offend some one is this the end of all comedians if any of them offend any race form now on TV stations will have to pull them as they have set precedent otherwise they will be the racist ones. Getting a bit looney toons to be worrying about tv shows. talk to the politicians their job is to work out your grievances don't piss off the rest of the world by getting rid of our favourite tv shows not going to win any support by doing that. Just more 2020 crazy times what will be next ? Need a sugar free hit to keep you editing all night try out this aussie company ! Legion Energy- Great tasing flavours, provide 3 separate ranges FOCUS , HYDRATE& REST ! use this link for $5 off your purchase. https://bit.ly/3cwsISh Here's where you can find all our podcast's:- https://anchor.fm/ashley-kendray Spotify-https://open.spotify.com/show/2LmG3hU5V3GfCFat8rZBOm Breaker-https://www.breaker.audio/another-day-another-pod Radio public-https://radiopublic.com/another-day-another-pod-WlyLv7 I've got Merch available, plenty of options great for gifts ! Here's the link :- https://teespring.com/stores/tigers-media Buy us a cup of tea at our PayPal at hankshouse@yahoo.com Want to send something to us, flick us an email to get the address details, cheers ! hankshouse@yahoo.com http://www.youtube.com/c/NTFCMedia --- Send in a voice message: https://anchor.fm/ashley-kendray/message
PLEASE CHECK OUT THE AUTHOR'S LATEST BOOK► https://www.breakingrulespublishing.c...MORE BOOKS HERE► https://www.goodreads.com/author/show...CREEPYPASTA STORY►by Erutious: https://www.reddit.com/r/nosleep/comm... Creepypastas are the campfire tales of the internet. Horror stories spread through Reddit r/nosleep, forums and blogs, rather than word of mouth. Whether you believe these scary stories to be true or not is left to your own discretion and imagination. LISTEN TO CREEPYPASTAS ON THE GO-SPOTIFY► https://open.spotify.com/show/7l0iRPd...iTUNES► https://podcasts.apple.com/gb/podcast...CREEPY THUMBNAIL ART BY-Joseph Diaz:►https://www.artstation.com/artwork/Z5...►https://www.etsy.com/es/shop/Necronom...FOLLOW ME ON-►Twitter: https://twitter.com/Creeps_McPasta►Instagram: https://instagram.com/creepsmcpasta/►Twitch: http://www.twitch.tv/creepsmcpasta►Facebook: https://www.facebook.com/CreepsMcPastaCREEPYPASTA MUSIC/ SFX- ►http://bit.ly/Audionic ♪►http://bit.ly/Myuusic ♪►http://bit.ly/incompt ♪►http://bit.ly/EpidemicM ♪-This creepypasta is for entertainment purposes only-
Today we're going to cover the complicated legacy of Konrad Zuse. Konrad Zuse is one of the biggest pioneers in early computing that relatively few have heard about. We tend to celebrate those who lived and worked in Allied countries in the World War II era. But Zuse had been born in Berlin in 1910. He worked in isolation during those early days, building his historic Z1 computer at 26 years old in his parents living room. It was 1936. That computer was a mechanical computer and he was really more of a guru when it came to mechanical and electromechanical computing. Mechanical computing was a lot like watch-making, with gears, and automations. There was art in it, and Zuse had been an artist early on in life. This was the first computer that really contained every part of what we would today think of a modern computer. It had a central processing control unit. It had memory. It had input through punched tape that could be used to program it. It even had floating point logic. It had an electric motor that ran at 1 hertz. This design would live inside future computers that he built, but was destroyed in 1943 during air raids, and would be lost to history until Zuse built a replica in 1989. He started building the Z2 in 1940. This used the same memory as the Z1 (64 words) but had 600 relays that allowed him to get up to 5 hertz. He'd also speed up calculations based on those relays, but the power required would jump up to a thousand watts. He would hand it over to the German DVL, now the German Aerospace Center. If there are Nazis on the moon, his computers likely put them there. And this is really where the German authorities stepped in and, as with in the US, began funding efforts in technological advancement. They saw the value of modeling all the maths on these behemoths. They ponied up the cash to build the Z3. And this turned out to ironically be the first Turing-complete computer. He'd continue 22-bit word lengths and run at 5 hertz. But this device would have 2,600 relays and would help to solve wing flutter problems and other complicated aerodynamic mathematical mysteries. The machine also used Boolean algebra, a concept brought into computing independently by Claude Shannon in the US. It was finished in 1941, two years before Tommy Flowers finished the Colossus and 1 year before the Atanasoff-Berry Computer was built. And 7 years before ENIAC. And this baby was fast. Those relays crunched multiplication problems in 3 seconds. Suddenly you could calculate square roots in no time. But the German war effort was more focused on mechanical computing and this breakthrough was never considered critical to the war effort. Still, it was destroyed by allied air raids, just as its younger siblings had been. The war had gone from 1939 to 1945, the year he married Gisela and his first child was born. He would finish building the Z4 days before the end of the war and met Alan Turing in 1947. He'd found Zuse KG in 1949. The Germans were emerging from a post-wartime depression and normalizing relations with the rest of Europe. The Z4 would finally go into production in Zurich in 1950. His team was now up to a couple dozen people and he was getting known. With electronics getting better and faster and better known, he was able to bring in specialists and with 2,500 relays - now 21 step-wise relays. - to get up to 40 hertz. And to under complicate something from a book I read, no Apple was not the first company to hook a keyboard up to a computer, the Zs did it in the 50s as they were now using a typewriter to help program the computer. OK, fine, ENIAC did it in 1946… But can you imagine hooking a keyboard up to a device rather than just tapping on the screen?!?! Archaic! For two years, the Z4 was the only digital computer in all of Europe. But that was all about to change. They would refine the design and build the Z5, delivering it to Leitz GMBH in 1953. The Americans tried to recruit him to join their growing cache of computer scientists by sending Douglas Buck and others out. But he stayed on in Germany. They would tinker with the designs and by 1955 came the Z11, shipping in 1957. This would be the first computer they produced multiple of in an almost assembly line building 48 and gave them enough money to build their next big success, the Z22. This was his seventh and would use vacuum tubes. And actually had an ALGOL 58 compiler. If you can believe it, the University of Applied Sciences, Karlsruhe still has one running! It added a rudimentary form of water cooling, teletype, drum memory, and core memory. They were now part of the computing mainstream. And in 1961 they would go transistorized with the Z23. Ferrite memory. 150 kilohertz, Algol 60. This was on par with anything being built in the world. Transistors and diodes. They'd sell nearly 100 of them over the next few years. They would even have Z25 and Z26 variants. The Z31 would ship in 1963. They would make it to the Z43. But the company would run into financial problems and be sold to Siemens in 1967, who had gotten into computing in the 1950s. Being able to focus on something other than running a company prompted Zuse to write Calculating Space, effectively positing that the universe is a computational structure, now known as digital physics. He wasn't weird, you're weird. OK, he was… e was never a Nazi, but he did build machines that could have helped their effort. You can trace the history of the mainframe era from gears to relays to tubes to transistors in his machines. IBM and other companies licensed his patents. And many advances were almost validated by him independently discovering them, like the use of Boolean algebra in computing. But to some degree he was a German in a lost era of history, often something that falls to the losers in a war. So Konrad Zuse, thank you for one of the few clean timelines. It was a fun romp. I hope you have a lovely place in history, however complicated it may be. And thank you listeners, for tuning in to this episode of the history of computing podcast. We are so lucky to have you stop by. I hope you have a lovely and quite uncomplicated day!
CREEPYPASTA STORY►by ChristianWallis: https://www.reddit.com/r/nosleep/comm...Creepypastas are the campfire tales of the internet. Horror stories spread through Reddit r/nosleep, forums and blogs, rather than word of mouth. Whether you believe these scary stories to be true or not is left to your own discretion and imagination.CREEPY THUMBNAIL ART BY►Marcus Whinney: https://www.artstation.com/artwork/Z5...CREEPYPASTA MUSIC/ SFX- ►http://bit.ly/Audionic ♪►http://bit.ly/Myuusic ♪►http://bit.ly/incompt ♪
Let's see if we can make 2020 a great year for creepypastas and horror. CREEPYPASTA STORIES-►0:00 "My Wife Complained Of A Constant Buzzing In Her Head. Then It Came Out" Creepypasta►23:55 "Have You Sprouted Any New Bones?" Creepypasta►41:30 "Underneath the House" Creepypasta►1:13:05 "Just Keep Smiling" Creepypasta►1:30:31 "Don't Let This End Video End" Creepypasta►2:07:37 "If you break down on Glover Road, do NOT leave your car" CreepypastaCreepypastas are the campfire tales of the internet. Horror stories spread through Reddit r/nosleep, forums and blogs, rather than word of mouth. Whether you believe these scary stories to be true or not is left to your own discretion and imagination.FOLLOW ME ON-►Twitter: https://twitter.com/Creeps_McPasta►Instagram: https://instagram.com/creepsmcpasta/►Twitch: http://www.twitch.tv/creepsmcpasta►Facebook: https://www.facebook.com/CreepsMcPastaCREEPY THUMBNAIL ART BY►Marc Lehmann: https://www.artstation.com/artwork/Z5...CREEPYPASTA MUSIC/ SFX- ►http://bit.ly/Audionic ♪►http://bit.ly/Myuusic ♪►http://bit.ly/incompt ♪
Today I talk about my history briefly and I describe some of the challenges that I faced growing up. Link to my Bike Trip: http://www.crazyguyonabike.com/doc/?o=1mr&doc_id=9053&v=Z5
???????????? y ???????????????????????? . Hablamos de relevos, entrenamiento para relevos y técnica de los mismos. Hoy es viernes 8 de febrero de 2019, y si no lo has hecho ya te animo a entrar en hilandofino.net, mi hogar en la red donde encontrarás La Academia. Un conjunto de cursos y planes de entrenamiento para aprender a planificar tu entrenamiento de forma autónoma. *Acceso a todo el contenido *cuota fija *Soporte personalizado *Consultoría de inicio. Un daily pa enseñarnos a ir a rueda y lidiar con el viento pa los que salimos solos porfa. (Jorgt ) Enfoque episodio: Trabajo de relevos, como hacerlos en solitario y trabajo de ir a rueda. Cuando vamos en grupo y pasamos relevos, el esfuerzo pasa de ser constante a ser interválico. cuando tiramos vamos a más intensidad cuando nos dejamos caer vamos a menos intensidad. si el grupo va siempre al mismo ritmo claro. Ojo con el viento. Es un factor clave. Depende de cómo sople habrá que hacer los relevos a un lado o a otro. Viento de derecha, nos dejamos caer del relevo por ese lado. Viento de izquierda, nos dejamos caer por la izquierda. Objetivo: que la persona que suba al relevo suba resguardada. Meter cuneta Si da el viento de la izquierda. Grupo con 5 y queremos encuentar a 3, el primero del grupo deja el hueco a su derecha (recordar que viento pega por la izquierda) para que se resguarde un sólo ciclista. No hay espacio para más ciclistas detrás del segundo. Cómo simular entrenamientos de relevos si vamos solos. Fraccionando los trabajos de intensidad. P.Ej: 2x15' (20'' Z5 - 40'' Z3) 2x16'' (20'' Z5 - 1'40''Z3) Se trata de asemejar esos pequeños arreones de los relevos. Aunque queramos ir a la misma potencia, haciendo relevos es imposible. Si llevais potenciómetro mirar PN, ya que expresará el coste fisiológico del intervalo como si fuese constante. Series martes: 280 PN, 240 PM. (serie de 22') Cómo entrenar el ir a rueda. Buscar grupeta (no hay otra forma de hacerlo real) Algún amigo que nos haga tras moto Visualización?????? Sitios web y redes sociales -Web: https://www.hilandofino.net -Web personal: sebasabril.com -Instagram: https://www.instagram.com/sebas_abril_faura -Facebook Hilandofino: https://www.facebook.com/entrenaconhilandofino/ -Facebook Triatlón y otras drogas: https://www.facebook.com/triatlonyotrasdrogas/ -Strava: https://www.strava.com/athletes/7261728
En este episodio hablaremos de series a ????????????????????????????????, te explicaré como introduzco la intensidad en series donde vamos modificando la misma. Hoy es miércoles 30 de Enero de 2019, y si no lo has hecho ya te animo a entrar en hilandofino.net, mi hogar en la red donde encontrarás La Academia. Un conjunto de cursos y planes de entrenamiento para aprender a planificar tu entrenamiento de forma autónoma. *Acceso a todo el contenido *cuota fija *Soporte personalizado *Consultoría de inicio. Si quieres el link para el directo, me lo puedes solicitar a través de hilandofino.net/contacto Características de nuestras competiciones Duatlón: Se sale fuerte, se baja ritmo, se sube al final. Series a distintas intensidades. Buscar ritmo estable pero también saber adaptarnos a esos cambios. Ejemplos: Explicar Z4 y Z5 4x6' (30'' Z5+5'Z4+30''Z5) 4x6' (1'Z5+5'Z4) 4x6 (1'Z5 + 4'Z4+1'Z5) 4x6' (2'Z5+4'Z4) 4x6' (4'Z4 + 2' Z5) Evidentemente cuanto más volumen metamos de Z5 más duro será el entreno, además si metemos el Z5 al final de cada bloque también se hará más duro. Incluso se pueden jugar con más intensidades. Cuando trabajar esto? Yo lo estoy trabajando en periodo específico, son ritmo altos y hay que estar preparados para ello, se pueden simular estos trabajos a menor intensidad. Imaginación al poder. Sitios web y redes sociales -Web: https://www.hilandofino.net -Web personal: sebasabril.com -Instagram: https://www.instagram.com/sebas_abril_faura -Facebook Hilandofino: https://www.facebook.com/entrenaconhilandofino/ -Facebook Triatlón y otras drogas: https://www.facebook.com/triatlonyotrasdrogas/ -Strava: https://www.strava.com/athletes/7261728
En este episodio hablaremos de series a ????????????????????????????????, te explicaré como introduzco la intensidad en series donde vamos modificando la misma. Hoy es miércoles 30 de Enero de 2019, y si no lo has hecho ya te animo a entrar en hilandofino.net, mi hogar en la red donde encontrarás La Academia. Un conjunto de cursos y planes de entrenamiento para aprender a planificar tu entrenamiento de forma autónoma. *Acceso a todo el contenido *cuota fija *Soporte personalizado *Consultoría de inicio. Si quieres el link para el directo, me lo puedes solicitar a través de hilandofino.net/contacto Características de nuestras competiciones Duatlón: Se sale fuerte, se baja ritmo, se sube al final. Series a distintas intensidades. Buscar ritmo estable pero también saber adaptarnos a esos cambios. Ejemplos: Explicar Z4 y Z5 4x6' (30'' Z5+5'Z4+30''Z5) 4x6' (1'Z5+5'Z4) 4x6 (1'Z5 + 4'Z4+1'Z5) 4x6' (2'Z5+4'Z4) 4x6' (4'Z4 + 2' Z5) Evidentemente cuanto más volumen metamos de Z5 más duro será el entreno, además si metemos el Z5 al final de cada bloque también se hará más duro. Incluso se pueden jugar con más intensidades. Cuando trabajar esto? Yo lo estoy trabajando en periodo específico, son ritmo altos y hay que estar preparados para ello, se pueden simular estos trabajos a menor intensidad. Imaginación al poder. Sitios web y redes sociales -Web: https://www.hilandofino.net -Web personal: sebasabril.com -Instagram: https://www.instagram.com/sebas_abril_faura -Facebook Hilandofino: https://www.facebook.com/entrenaconhilandofino/ -Facebook Triatlón y otras drogas: https://www.facebook.com/triatlonyotrasdrogas/ -Strava: https://www.strava.com/athletes/7261728
Hoy es viernes 11, de Enero de 2019, y si no lo has hecho ya te animo a entrar en hilandofino.net, mi hogar en la red donde encontrarás La Academia. Un conjunto de cursos y planes de entrenamiento para aprender a planificar tu entrenamiento de forma autónoma. *Acceso a todo el contenido *cuota fija *Soporte personalizado *Consultoría de inicio. Montblanc: no fui cogido para el sorteo. Por un lado me alegré. No tengo que entrenar en Julio. Hoy tengo un entreno duro a pie 8 ( Cal + 3x(2' Z5' + 4' Z4 + 1' Z5)/2'30'' Z1 + soltar) y mañana de bici (cuestas), para encarar la semana del Cpto Regional de Archena de duatlón. Feedback: Julián Carretero (sebas@hilandofino.net) Sobre video de hip thrust con gomas. Mejor con gomas ancladas. https://www.youtube.com/watch?v=t6Wt6ij4v24 Feedback: JORGT Ivoox Buen entreno! creo que has mezclado el sesgo de confirmación con el refuerzo de conducta, los considero conceptos distintos. usar el sesgo de confirmación, para buscar información que refuerce esa conducta. el refuerzo de conducta, es buscar refuerzos positivos a aquello que hacemos para que en el futuro se produzca con mayor énfasis. Plataforma entrenamiento gratuita: https://app.trainingmonkeys.pro/home no me fío de las cosas gratuitas. tendrán que monetizar de alguna forma. Sitios web y redes sociales -Web: https://www.hilandofino.net -Instagram: https://www.instagram.com/sebas_abril_faura -Facebook Hilandofino: https://www.facebook.com/entrenaconhilandofino/ -Facebook Triatlón y otras drogas: https://www.facebook.com/triatlonyotrasdrogas/ -Strava: https://www.strava.com/athletes/7261728
The end of 2018 is here, and we want to know what you this. Please fill out our survey and let us know what you think! We also take a look at the best apps and games of 2018, as judged by our own Joe Hindy. Also, not to be overlooked (again) we look at some of the best phones in 2018 that maybe didn’t get the love they deserved. And speaking of overlooked, our review of the Huawei Mate 20 is in - a great phone with a greater big brother. Tech We Like: The Soundguys Podcast: It’s beginning to sound a lot like Christmas. Recorded December 20, 2018 7:30pm Time codes 2:20 - The Android Authority year-end survey: Help us become better! 3:30 - 15 best Android apps released in 2018! 20:10 - 15 best Android games released in 2018! 28:50 - The most underrated smartphones of 2018 35:10 - Lenovo Z5 Pro GT has outrageous 12GB of RAM, Snapdragon 855, sliding back 40:50 - Huawei Mate 20 review: Packing premium performance for a high price The Android Authority podcast is: Adam Doud - @DeadTechnology Jonathan Feist - @JFeist1 / @DroneRush Joe Hindy - @ThatJoeHindy Produced by Adam Doud
Beginner Tip 31 - Training zones and workout types 101. On this week's episode: Low-intensity (Zone 1 and Z2) workouts: recovery and aerobic endurance Moderate intensity (Zone 3 and low Z4) workouts: tempo, sweet spot, and sub-threshold High-intensity (mid-Z4 and Z5) workouts: threshold and VO2max Anaerobic and sprint training workouts (Z6+) LINKS AND RESOURCES: That Triathlon Show website Beginner Training Plans Coaching Training plan, coaching, and product bundle GIVEAWAY Training Zones part 1: Swimming | EP#27 Training Zones part 2: Cycling | EP#29 Training Zones part 3: Running | EP#30 How to drink when you're running - Precision Hydration blog post SPONSORS: Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW and get your first box for free! ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Get 20% off your entire order with the discount code THATTRIATHLONSHOW. RATE AND REVIEW: If you enjoy the show, please help me out by subscribing, rating and reviewing. CONTACT: Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Twitter - my handle is @SciTriat.
Edição de 25 Junho 2018 - A Lenovo mentiu. O smartphone Z5 afinal tem "notch"
联想Z5：苹果都做不到的产品；亚马逊假货被起诉，外媒支招学阿里打假
联想Z5：苹果都做不到的产品；亚马逊假货被起诉，外媒支招学阿里打假
RSS Link: http://mobiletechaddicts.libsyn.com/rss iTunes Stitcher Tunein Listener feedback: Hi Guys, Love the show and the video reviews, particularly the accessories and peripherals.I did pick up on something mentioned on the last podcast when you were discussing the lack of quality android tabs.We have previously had an Iphone 6s, Ipad mini 2 and ipad air 2 in the household. All of which were replaced for android devices. Now in their place we have a Sony Z4 10 inch tab, a Sony Z3 tablet compact. The Z5 compact was chosen as the phone, but replaced with a bargain nextbit robin until the xz1 compact later this month.Both these android tabs look better, feel better and out perform the ipads as well as being waterproof and have expandable storage, both with cellular as well.I cannot recommend these enough. I have since bought more z3 tablets for family who previously had ipad minis. They love them and find the improved functionality most beneficial.I note they remain on sale from CEX and cone with a 2 year warranty.I would be interested to hear your views especially as the smaller z3 tab is available for around £150.Heres to more great shows, keep them coming. All the best Gareth Sony tablets. Ok but not iPad quality at all. Show Notes News Google announcements Play Test: Gavin Bose QC35 II vs Beats Studio 3 Wireless vs Sennheiser HD 4.30 Optoma NuForce BE2 WIRELESS earphones review Samsung Gear Fit 2 Pro Review Gareth Orico 4-Port USB 3.0 Transparent Hub Unboxing GlocalMe U2 Unboxing Bargain Basement: Nokia 3 16GB, Copper White/Black - £85, + £10 Top Up = £95 Main Show URL: http://www.techaddicts.uk Email: contact@techaddicts.uk Twitter: @techaddictsuk ; @garethmyles ; @gavinfabiani ; @GadgetyNewsCom ; @JayGarrett ; @swanny ; @girlsngadgets ; @wildlime ; @TechTalkUK1 Facebook: Tech Addicts Web: http://gavinsgadgets.com ; http://GadgetyNews.com ; http://swanny.me/ Google Plus: +Techaddicts; +garethmyles ; +gavinfabiani-laymond; +JayGarrett YouTube: Gavin’s Gadgets
Recorded with HiQ MP3 on Z5.
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大家好，这里是新闻速读！带你每天快速了解科技圈的大事小情。 带你先看一条关于手机方面的消息，新款Nexus手机被外媒称作是夜拍最强机。昨日凌晨，谷歌发布了两款新品Nexus手机，而无论是其中的Nexus 5X还是Nexus 6P，都采用了感光面积达到了1.5微米的感光元件，外媒在测试之后也表示Nexus 6P是他们目前见过的夜拍最好的智能手机。说到这，最新上市的iPhone 6s Plus能否一战呢？ 谷歌在昨天凌晨发布了包括新款Nexus手机在内的多款产品，然而最终却被Apple Music正式入华的消息抢了头条。据悉，Apple Music将为用户提供三个月的免费试听服务，到期后用户每月仅需10元就可继续享受其中的海量正版音乐。可以说付费模式的数字音乐，一直是国内音乐人心中抹不去的痛；Apple Music能否打破僵局迎来新局面，值得我们期待。 索尼Z5台湾地区代言人竟是周杰伦。昨日，索尼官方公布了新机Z5的台湾地区代言人，周杰伦的名字一经曝出，便引起了网友的广泛热议。网友直呼索尼终于开窍了。看来以后手拿索尼Z5要这样说了，哎呦，不错哦。。。 小米要推旅行箱了。近日，小米公司CEO雷军为公司每位高管都配备了一件新产品，那便是即将上市的90分旅行箱，这是一款小米出品的20寸登机箱，售价299元。小米旅行箱都已经来了，下一步，万能的小米会推出什么样的新产品呢？ 特斯拉电动SUV来袭，网友直呼已沦陷。昨日，特斯拉电动SUV Model X正式发布，百公里4.4秒的加速时间，250公里每小时的最高时速，以及炫酷的鸥翼门设计，无不让人惊呼，这才是电动车该有的模样。 东哥与奶茶即将大婚。近日，有接近京东的消息人士透露，京东创始人兼CEO刘强东与奶茶妹妹章泽天将于今日在澳洲大堡礁正式完婚。对于二人的恋情，有网友表示，这是一个非常励志的故事，你如果足够努力，便可以娶同龄人的孩子做老婆；但是如果你不努力，搞不好你的孩子会变成同龄人的老婆。听闻此言，亚历山大啊 iPhone 6s硬件成本曝光，然而并没有什么卵用。近日，有媒体曝光了iPhone 6s的精确硬件成本，结果只相当于其售价的33%。首先，不得不承认的是，iPhone的价格确实有点小贵。但是我想说的是，对于更加注重体验的iPhone来说，这种单纯叠加硬件的成本计算方式，并不能说明任何问题，毕竟苹果不是一家传统的硬件厂商，软件以及系统方面的优化，才是苹果的强项；换一个角度来说，用更少的成本制造出体验更棒的产品，不恰恰说明了科技的魅力嘛 今天的新闻速读就到这里了，十一假期已经开始，你是选择了宅在家里，还是外出游玩呢？不管怎样，朋友圈杯摄影大赛马上就要开幕了，很快就会有各种景点留念以及风情美食出现在万恶的朋友圈，分分钟拉仇恨的节奏，诸位宅男宅女多多珍重吧 好了，我们下期节目再见O(∩_∩)O
阔别五年，谷歌欲重返中国；坚果手机情怀后壳，遇上法律问题；华为发布Mate S，欲冲击高端；索尼推出Z5系列手机，都有哪些黑科技？欲知最近发生在科技圈的新鲜事，就赶快来看极客报吧~参与互动话题，还有机会获得精美奖品哦！更多精彩内容请登录www.igeek.com.cn或者关注我们的新浪微博@爱极客。
阔别五年，谷歌欲重返中国；坚果手机情怀后壳，遇上法律问题；华为发布Mate S，欲冲击高端；索尼推出Z5系列手机，都有哪些黑科技？欲知最近发生在科技圈的新鲜事，就赶快来看极客报吧~参与互动话题，还有机会获得精美奖品哦！更多精彩内容请登录www.igeek.com.cn或者关注我们的新浪微博@爱极客。
阔别五年，谷歌欲重返中国；坚果手机情怀后壳，遇上法律问题；华为发布Mate S，欲冲击高端；索尼推出Z5系列手机，都有哪些黑科技？欲知最近发生在科技圈的新鲜事，就赶快来看极客报吧~参与互动话题，还有机会获得精美奖品哦！更多精彩内容请登录www.igeek.com.cn或者关注我们的新浪微博@爱极客。
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