ftp

Discover the revolutionary ways artificial intelligence is transforming the world of endurance sports with our special guest, Ryan Cooper, founder of Best Bike Split. Imagine having your own AI coach, crafting hyper-personalized training programs, nutrition plans, and race strategies just for you—whether you're a cyclist, triathlete, or runner. This episode peels back the layers of data and technology to show how AI is not only optimizing performance but also making elite-level coaching accessible to athletes everywhere. Ryan shares an inspiring tale of a triathlete who shattered personal records by embracing an AI-driven nutrition plan, exemplifying the powerful blend of technology and human determination.

Feel the pulse of the future as we explore the burgeoning role of AI in endurance sports, from its ability to bring in newcomers to creating entirely new competitive landscapes. With AI's potential to further our understanding of human capability and redefine training and competition, we stand on the precipice of a new era. Yet, amidst the tech talk, we keep the human spirit alive, celebrating the essential partnership between man and machine. As you listen, you'll come to realize that this episode itself is a testament to the sophisticated reach of AI in media, capturing the innovative spirit that drives athletes and coaches in the relentless pursuit of excellence. Join us for a conversation that promises to challenge your views and inspire your training journey.

In today’s podcast we cover four crucial cyber and technology topics, including: 

1.        Progress Software File Transfer service flawed 

2.        Zanubis operators impersonating Peruvian gov; targeting banks 

3.        Standards Institute in Europe compromised via now patched flaw 

4.        School in Virginia continues amidst ransomware attack 

I'd love feedback, feel free to send your comments and feedback to  | cyberandtechwithmike@gmail.com

We catch up with the Dutch Diesel and one of his success stories Erin Foy. Dutch Diesel has built a great brand thru Coaching and the Zwift platform. They have regular group rides in real life and also virtually. Find out more about his coaching philosophy and all of the different opportunities there are to interact with Dutch Diesel Cycling.  We touch on diet, training schedules, appropriate recovery days, FTP, Zone training, etc.. If you are trying to take your cycling to another level, this is a good one. 

Thanks for listening and following along with our podcasts. We are available on all streaming platforms and most recently we have started uploading episodes to Youtube. If you like what we are doing please leave a comment or a positive review, additionally you can become a subscriber at cylejerkspodcast.buzzsprout.com. We would love to hear from you! Please send all show or guest suggestions to cyclejerkspodcast2023@gmail.com
Episodes 1-129 feature intro and Outro music from Beau Grants band Ranchero..
Intro/Outro music from Episode 130 on is from the creative group "All Good Folks Music" and the voiceover is Dave, Mike and Madison.
Music from #Uppbeat (free for Creators!):
https://uppbeat.io/t/all-good-folks/jump-around
License code: XHVEWTI3ELIY5T8M

In this episode of "The Knowledge Podcast by Wahoo," Jeff Hoobler and Neal Henderson discuss the four key elements of successful endurance training - consistency, purpose, progression, and recovery. Without consistency, your body won't adapt and improve over time. Purpose refers to having a clear understanding of what you want to achieve with your training, and setting specific, measurable, achievable, and time-bound goals to stay motivated and focused. Progression means gradually increasing the demands of your training over time, but doing so in a gradual and safe manner. Finally, recovery is essential to prevent injury and burnout. Jeff and Neal provide examples of how to progress your training effectively and explain why discipline is crucial in following your workout goals. Listen to this episode to learn how to achieve your endurance training goals successfully.

Watch the Video version of this Podcast here: The Knowledge Podcast by Wahoo

**Learn more:**

https://www.wahoofitness.com/blog/road-off-road-elemnt-roam-expands-turn-turn-guidance/

**Try the SYSTM Training App free for 14 days.**

https://www.wahoofitness.com/systm/getting-started

Have questions? Please ask us here! 

https://wahoox.forum.wahoofitness.com/t/new-knowledge-episode-riding-at-altitude-part-1-what-to-expect-and-how-to-manage/20586

What a fantastic week of racing! It is starting to be very repetitive, but its true. This week it was the opening weekend for the classics season with Omloop het nieuwsblad and Kuurne - Brussels - Kuurne. Jack, Stewart Geoff and Gerry review the races in detail and share their opinions and exciting actions that caught their eyes. 

Next week Le Samyn, Strade Bianche and Paris Nice - Whoop!!

In addition to the races mentioned above we start with the UAE tour and Gran Camino in Spain.

Following global cycling news we also have an XC nationals update.

Jack and Geoff share some exciting technology like: 

• the Uno X aero helmet, which reminded us about the movie Spaceballs. https://www.cyclingnews.com/news/is-the-new-uno-x-time-trial-helmet-the-wildest-one-yet/
• new tires developed by NASA? https://www.startengine.com/offering/smart-tire-company
• updated Zwift companion app. https://www.zwift.com/news/29779-companion-leaderboards
• Shimano 3 wheel pully. https://www.bikeradar.com/news/shimano-three-pulley-rear-derailleur-patent/

Last but not least we talk about recovery. See top 10 tips below:

1. Reduce intensity and volume during your recovery week. I usually recommend a 3-1 schedule where you increase volume and/or power over the course of 3 weeks, followed by 1 week of recovery.
2. Adequate Rest: Getting enough sleep is crucial for recovery. Aim for 7-9 hours of sleep per night.
3. Proper Nutrition: Consume a balanced diet with adequate protein, carbohydrates, and healthy fats. Eating enough calories is essential for recovery after long workouts. Remember to lower your calorie intake during rest days in your recovery week. 
4. Active Recovery: Engage in low-intensity activities such as yoga, walking, or swimming to promote blood flow and speed up recovery.
5. Massage: Massaging tight or sore muscles can help to increase blood flow, reduce inflammation and promote relaxation.
6. Compression: Wearing compression socks or leggings can help to increase blood flow and reduce muscle soreness.
7. Hydration: Drinking enough water is essential for recovery. Aim to drink at least half your body weight in ounces of water daily.
8. Ice baths: Taking ice baths after a long workout can help to reduce inflammation and promote recovery.
9. Stretching: Incorporate stretching exercises into your routine to help maintain flexibility and prevent injury.
10. Listen to your body: Pay attention to how your body feels and adjust your training accordingly. Rest and recovery days are just as important as training days.

This is a must-listen for anyone serious about getting faster. Sure, you’ll hear why Neal loves going hard for an hour and why Mac feels you should think about 4DP like a cupcake. But, more importantly, they break through all the hype on FTP, explore what’s wrong with most standard FTP tests, and why not everyone’s FTP works the same way. They also explain why FTP is great for setting targets for recovery and endurance - but NOT for high-intensity work — and what understanding your FTP relative to your MAP, AC and NM tell you about your potential for improvement.

**Learn more:**

https://www.wahoofitness.com/blog/going-beyond-threshold-power-the-systm-4dp-profile/

**Try the SYSTM Training App free for 14 days.**

https://www.wahoofitness.com/systm/getting-started

Have questions? Please ask us here! 

https://wahoox.forum.wahoofitness.com/t/new-knowledge-episode-understanding-4dp-pt-4-functional-threshold-power-ftp/20585

Want to improve your FTP? Then you better start focusing on your MAP (Maximal Aerobic Power). After exploring the science of MAP, including why you ought to choose your parents well, Neal and Mac explain why this aspect of your 4DP delivers such fantastic rewards when you work on developing it. To help you get started on that, they also share some of their favorite SYSTM workouts for building MAP. Nine Hammers or Rue the Day, anyone?

**Learn more:**

https://www.wahoofitness.com/blog/why_focusing_on_ftp-is_making_you_slower/

**Try the SYSTM Training App free for 14 days.**

https://www.wahoofitness.com/systm/getting-started

Have questions? Please ask us here! 

https://wahoox.forum.wahoofitness.com/t/new-knowledge-episode-understanding-4dp-pt-3-maximal-aerobic-power/20294

Knowing when to stop and bank the gains is the subject of the podcast. Identifying the point where you have achieved what you needed to achieve and doing anymore would be counterproductive. We cover the Stress/Strain relationship, and where Sweetspot and Polarized Training Methods fit in with reaching an effective training workout that is sustainable and meets the goals you have in mind. 

There is a YouTube version of this Podcast where you can view the slides 

Tune into episode 160 of the Knup Sports Show with special guest Stephen Dunham of Play Globally. We talk about his unique free to play product called LuckyFans that is soon to be released.

Intel Alder Lake discussion and availability, performance metrics from M1 Pro and Max, AMD and Intel Earnings report and comparison, Google deletes FTP....yeah, and a burger.  See the full breakdown below.

Timestamps:
00:00 Intro
02:05 Burger of the Week
07:12 Intel Alder Lake Desktop CPUs
24:18 Intel Q3 Earnings
31:30 AMD Q3 Earnings
37:37 Podcast Sponsor: VPLS
38:55 Apple M1 Pro and M1 Max Performance at AnandTech
41:50 M1 Max vs. Leaked Alder Lake Geekbench Numbers
46:29 A New Starfield Trailer
48:31 The End of UWP
49:55 Microsoft Force-Installing PC Health Check on Win10 PCs
52:09 Podcast Sponsor: TextExpander
53:14 RPCS3
56:03 What is the MSI SPATIUM?
58:05 Google Deletes FTP from Chrome
59:27 Picks of the Week
1:07:40 Outro

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

Follow Matt on Instagram

MTBPhd.com

Validity of FTP in predicting XCO Performance

Brake Ace

Glad to see you made it back! In this episode, Neal and Mac are back again to break down how you can  train with purpose and what you will need to succeed. Speed vs Power Output, Heart Rate, and Perceived Exertion? What does it all mean and how do we use these specific metrics to our advantage. Find out now on The Knowledge Podcast brought to you by Wahoo. 

Want to learn more about the Metrics that Matter?

https://blog.wahoofitness.com/numbers-understanding-metrics-matter/

Try the SYSTM Training App free for 14 days.

https://www.wahoofitness.com/systm/getting-started

Have a question? Ask and get answers here!

https://systm.forum.wahoofitness.com/t/the-knowledge-why-you-need-to-know-more-than-just-ftp/12085

In this episode, Neal and Mack discuss why knowing more than just FTP (Functional Threshold Power) is important for effective training. While FTP has traditionally been used as the sole determinant for training, there are other levels of intensity that are important for overall performance improvement. These include anaerobic efforts, long-distance endurance events, and neuromuscular sprinting ability, each of which requires different training targets. By solely focusing on FTP, athletes may miss out on significant improvements in performance. 

To gain a better understanding of your rider type, incorporating 4DP or 4-dimensional power could be the solution. 4DP is a comprehensive measurement system used in SYSTM that evaluates four key aspects of a cyclist's fitness: neuromuscular power, maximal aerobic power, anaerobic capacity, and threshold power. By analyzing these four dimensions of power, riders can gain a deeper insight into their strengths and weaknesses, and develop a more targeted training plan to improve their overall performance. Therefore, it is important to consider and train for multiple metrics to achieve optimal performance.

Try the SYSTM Training App free for 14 days.

https://www.wahoofitness.com/systm/getting-started

Learn more:

https://blog.wahoofitness.com/going-beyond-threshold-power-the-sufferfest-4dp-profile/

Have a question? Ask and get answers here! 

https://systm.forum.wahoofitness.com/t/the-knowledge-why-you-need-to-know-more-than-just-ftp/12085

I am joined this week on the podcast by Dr. Derek Silva, Sociologist from Kings University College in Canada. Derek is also the co-host of the @EndofSportPod with Dr. Johanna Mellis and Nathan Kalman-Lamb. Please check out their podcast on Apple Podcasts and Spotify!

Derek broke down the exploitation of NCAA College Athletic Workers and their March 2021 article in The Guardian, ‘I signed my life to rich white guys': athletes on the racial dynamics of college sports.” We also discuss the March 31st Supreme Court arguments for NCAA v. Alston and NIL (Name, image, likeness), and what might come next; and discuss the College Athletic Bill of Rights introduced by congress that would potentially give NCAA college athletic workers 50% profit shares from revenue-generating sports after accounting for the cost of scholarships. Derek also echoes Dr. Billy Hawkins, and how the NCAA is “The New Plantation,” another form of Racial Capitalism and calls out the BS outdated NCAA argument of “Amateurism.”

Lastly, Derek gives his take on the impact of COVID-19 on College Athletic Workers and why those in power do not really care about college athletes, pro-athletes, or fans during the pandemic as stadiums/arenas are opening to fans. I close the podcast with this episode's Molotov MVP, Spurs legendary Head Coach Greg Popovich, who sounds off on the Police murder of 20-year-old Daunte Wright by Brooklyn Center Police Officer Kim Potters on Sunday, April 11, 2021, near Minneapolis. All this while the world watches the trial of the Minneapolis cop who murdered George Floyd last May.

When will it end? When will the Enemies in Blue stop murdering Black People and People of Color?

As always, you can listen, subscribe, and download the podcast on

Miguel Garcia produced this episode. The Sports As A Weapon Podcast is part of the @Anticonquista Media Collective. Subscribe to the ANTICONQUISTA Patreon and follow ANTICONQUISTA on YouTube, Instagram, Facebook, and Tik Tok!

Also, listen/subscribe to the Sports As A Weapon Podcast on Spotify, Apple Podcasts, Google Podcasts, Amazon Music, Deezer, or wherever you get your podcasts.

Follow us on:

Twitter: @sportsasaweapon
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Visit our website: www.sportsasaweapon.com

Laravel offers two systems for accessing the filesystem: the File facade and the Storage facade. The Storage facade wraps a package called "Flysystem", and in this episode Flysystem creator Frank de Jonge talks about how Laravel's storage and file systems work and talks about some best practices for working with them.

• Frank de Jonge Twitter - https://twitter.com/frankdejonge
• Frank on GitHub - https://github.com/frankdejonge
• Frank’s Blog -  https://blog.frankdejonge.nl/
• Flysystem - https://flysystem.thephpleague.com/v2/docs/
• Mollie Payments - https://www.mollie.com/en
• The PHP League of Extraordinary Packages - https://thephpleague.com/#packages
• Laravel Documents: File Storage - https://laravel.com/docs/8.x/filesystem
• Christoph Rumpel Episode - https://laravelpodcast.simplecast.com/episodes/the-service-container-with-christoph-rumpel
• Streamed Download - https://laravel.com/docs/8.x/responses#streamed-downloads
• Replicate Adapter - https://flysystem.thephpleague.com/v1/docs/adapter/replicate/
• Flysystem V2 - https://flysystem.thephpleague.com/v2/docs/what-is-new/
• Schiphol Airport - https://www.schiphol.nl/nl/
• Ecologi, Tree Sponsorship - https://ecologi.com/frankdejonge  

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Editing sponsored by Tighten; transcript sponsored by Larajobs.