The other way is a client-side includes.
Bicycle Training .Co.Uk – Free Training Plans On-Line. Here is a good explanation of heart rate zones plus references to figure outmore about determining what they are. I’m going to try using this for my own training program
Mavic Technical Information. This Mavic site normally requires a password, but google.com found me this backdoor. If you access just this set of HTML pages, you can see all the technical information that is normally for bike shop professionals only. Useful to me as I’ve got two Mavic wheelsets and want to make them both Campy compatible.
Bicycle Training .Co.Uk – Free Training Plans On-Line A pretty cool website that I need to try. Has in depth training plans. Will give it a whack. Here are Sean Williams, the site’s owner’s notes…
As a coach I have wondered how to do this site without the need to update pages frequently as the previous site so obviously needed. So, I have come up with this preset training plan format for a connotation of cycling disciplines covering Mountain Biking, Road Racing, Cyclo-Cross and TimeTrialling. There are even options to train for two different disciplines in the same year. So all those road/cross riders out there and not to mention the pure off roaders who want to race all year round – you will find something in these pages.
Get Training Program RecommendationA good explanation of how to do it follows. I think I’m probably in that zone of riding not hard enough to gain.
To really get the most out of your cycling workout, you need to be sure that
you’re riding in the right “zone.” If you ride too easily, you won’t get stronger or fitter, and if
you ride too hard, you’ll wear yourself out too soon. There are appropriate times to ride very
easily or intensely, to either encourage recovery or to increase fitness and strength,
respectively, and you can use your heart rate monitor to know that you are doing just that.
First, you need to know your Maximum Heart Rate (MHR). Be sure to
get an okay from your doctor before attempting to find your MHR, as it requires an all out effort.
An easy way to do this is with an indoor trainer while wearing your heart rate monitor. First, warm
up by pedaling easily for 15-30 minutes. Now, increase resisitance to a level that you can still
pedal without jumping on the pedals. At 60 second intervals, increase either the gear or the resistance a notch. Continue until exhaustion. Record the highest heart rate you attain. This is your MHR. Another way to find out your MHR is to note the highest heart rate on your monitor when
climbing hard for several miles (Use your best judgment here. You’re aiming for an all out effort) or riding an all out time-trial for 10 miles.
Okay. Now that you know what your MHR is, what good is this info? The advantage of knowing your max is that you will know at what intensity level you are riding. At below 65% of your max, you are riding easily and are riding at a pace that is best for recovery. For a typical 30 year old, using MHR = 220 – age = 190 as an approximation, this is below 123 bpm (beats per minute). At 65-80%, you’ll be riding easily at an aerobic pace, which is good for burning calories on a long, relaxing ride, and will build endurance. For a typical 30
year old, this is 123-152 bpm. At 80-85% effort (typically 152-161 bpm for a 30 year old), you’re riding pretty hard, but still aerobically. This is the pace that isn’t the best for training – too hard to build endurance and too easy to build strength. However, if you don’t have a lot of time to ride everyday, 80-85% is a good pace to ride for an hour three or times a week- you’ll being doing more than you would at 65-85%. At 85-92% (162-174 pm for a 30 year old) you are riding at your anaerobic threshold. This is the pace of a time-trial, and it is
the pace that will really help you build speed and strength.
A typical training week of 9-14 hours (or 171-266 miles at 19 miles/hour) might be something like this:
|Edurance ride. Two to four hour ride at 65-85% MHR with a 3-5 moderate climbs (or with 3-5 intervals of 5 minutes at 85-92%)|
|Recovery. Ride very easily at 60-65% HMR for an hour. You’ll recover better riding this way than simply resting.|
|One to two hour ride at 65-85% MHR with 3-5 two minute climbs or intervals at 85-92% MHR.|
|Two to three hour ride at 65-85% MHR. You’re just trying to build endurance and aren’t ready for more intervals.|
|One to two hour ride at 65-85% MHR with five 30 second all out sprints, spinning easily for 30-60 seconds in between each sprint to recover.|
|Two hour ride at 65-85% MHR. Leave something for Sunday’s endurance ride.|
PROVANTAGE.COM : PC Products SuperstoreProbably the cheapest place to get DVD+R and DVD+R2 except they charge $2 shipping for *every item* and these are $3 and $4 respectively!
Marin Introduces New Suspension Design. Wow, Specialized just launch the new Epic, Santa Cruz has the new Blur, Klein has the Phantom. I’m in heaven. Will have to get a mountain bike this season. Here are notes on the new Marin’s
Marin Bikes just announced the launch of its patented Quad technology which will be featured on the company’s XC full suspension bikes. The Quad was developed with chief designer John Whyte, an ex-Formula One engineer and cycling enthusiast. The Quad, named for its four-bar linkage system, four inches of rear wheel travel and quadratic wheel path equation will be available in four models including the East Peak, Rift Zone, Mount Vision and Mount Vision Pro.
According to Marin, the Quad suspension design is a four-bar linkage system with a patented Intelligent Pivot (i.e. similar to VPP designs). The Intelligent pivot center is designed to mechanically adjust itself relative to vertical forces applied to the rear wheel, and is claimed to offer riders better control and traction in all conditions.
DVDplusRW.org – The ultimate unofficial DVD+RW & DVD+R resource site
Hmmm. Seems like just the site to figure out what is going on with DVD plus RW
This web site is dedicated to the DVD RW and DVD R format, and as such it is by far the largest -independent- online source for DVD RW information. It will provide you with lots of product information, technical stuff, downloads, promotional material, compatibility lists, media overviews and other resources about DVD RW.
This site provides you with the most interesting, unique and up-to-date DVD R and DVD RW related information available on the web. Have a look around, and make sure to visit back regularly as I frequently add more interesting material!
Network Switches – PC Magazine Editor’s Choice winners OK, the power supply on one of my network switches died and Netgear wants $30 for the adapter for a box that now costs $80! Yikes. In any case, I’m now on the hunt for a 24 port switch so I don’t have to know what jacks are live in the house. Fortunately, PC Magazine did a review so that makes it easy. I’ll get the 24 port switch. Hope it fits in my cabinet though! Also, I wonder if it has a fan?
In the same vein, we award an Editors’ Choice to our low-end favorite, the SMC TigerStack II 6624M, which is a real bargain at $699. It’s a 24-port managed switch that can be stacked into a configuration of up to 16 units, offering 384 ports. But if management features are superfluous to your needs, go for the D-Link DSS-24+. This unmanaged switch is Plug and Play?simple, and at $249, it’s easy on the budget.
PimpRig.com – Smack Ya Rig Up! – Corsair XMS2700 512MB DDR Memory
. This is a site really designed for game enthusiasts. I kind of love it. It has good reviews and this is the best review I’ve seen on memory. Explains what all those mean.
Corsair Memory Uses the XMS designator which stands for Extreme Memory Speed. The Corsair Sticks never claim to be any certain specific chip but do however guarantee that the Stick you buy is fully tested and functional at its advertised speed. Most Corsair sticks usually exceed the rating they are given at the factory. Corsair doesnt just fill your head by promising that It manufactures its stuff and not deliver. It does in fact assmeble it’s own memory on site!!! They guarentee that each and every stick will do at least it?s XMS speed rating. When you hear the name Corsair, you think of speed, quality and overclocking. Corsair has been offering quality memory since 1994, and they?ve always been upfront introducing new technologies Corsair caters to the enthusiast market in a big way providing the fastest most stable memory available. Corsair has earned the respect and admiration of overclockers and gamers providing low CAS latency and high speed memory.