![]() Keep an eye on power and heart rate as well as perceived effort, and stay within the effort level you proved to be sustainable during your training. Remember, this is not a race, so don’t get carried away early on while you are still feeling fresh. Here’s a sample breakfast for a 70kg cyclist (scale up or down as suits): Starting the day with gastrointestinal discomfort could seriously hamper your performance.” “You should aim to consume at least a gram of carbohydrates per kilo of body weight – but don’t eat so much that you feel uncomfortably full. “Eat breakfast at least an hour before you start riding, and prioritise carbohydrates over other macronutrients,” advises performance nutritionist Danilo Coppola ( on Instagram). Make sure you get up early enough for a hearty breakfast. The most important meal of the day? Well, it certainly is today. Within a few minutes the route will be accessible on your bars via the navigation menu click and go! The day itself Garmin Connect, where you can select to share the route with your head-unit. To do this, you must first open the GPX file in your chosen app, e.g. Most routes are available as a GPX file which can then be downloaded onto your GPS head-unit. Are there going to be any steep climbs towards the end that you’ll need to save some energy for? Are there any dangerous descents? Where’s the best place to stop for lunch? Get it all mapped out in advance. Scout the route from the comfort of your sofa. Apps such as Veloviewer or Google Maps provide so much data it’s as though you’re previewing a Tour de France stage. Technology has turned route-planning from a chore into a pleasure. Fully charge all your electronics: phone, cycling computer, shifters and bike lights (the latter just in case). Hopefully it’ll be warm enough for bib shorts and short-sleeved jerseys, but if you’re starting early in the morning, you’re likely to need a thin gilet and/or arm-warmers to begin with – both of which are easily stashed in your jersey pockets once the heat of the sun breaks through.Ī long day under the sun won't just drain your water supply but also your batteries. Safety and peace of mind are paramount, so do not leave these checks until the last moment.īe ready to amend your kit choices accordingly. Make sure it is clean and that there is plenty of life left in the brake pads and chain. Your bike as well as your body is taking on its biggest challenge of the year, so it needs to be in tip-top condition. “Include at least two rest days in the final week before the big ride.” One or two short, sharp sessions during the final 10 days can be effective in keeping your engine primed without causing too much fatigue. “Around 10 days out from the event, start cutting down the duration of your long rides to a maximum of three hours,” says Mellor. Yes, a taper allows your body to freshen up and consolidate training gains. Repeat the session once every seven to 10 days. Be warned, though, long blocks of sweetspot are hard! Start with two times 15 minutes, adding a third and fourth interval only once you feel ready. Riding at around 90% of your FTP is a level of intensity that is uncomfortable but manageable and fast-tracks your sustainable power. Sweetspot training is great for long ride preparation. “There’s a time and place for shorter interval sessions, especially when working a full-time job, but for long rides, you need base endurance.” A long day out, such as a 100-mile ride, places big demands on your aerobic system, meaning you need to be able to churn out Zone 1 and 2 intensity for long periods of time. ![]() “Long, easy rides are the key,” says Mellor. “Instead, aim for a slow progression, increasing volume by 10% per week.” This steady progression allows your body time to adapt to the increase in volume, reducing the likelihood of overtraining, injuries and illness. “If your normal volume is six hours a week, you can’t jump straight into a 12-hour training week,” says Mellor. Nor should you ramp up your volume too dramatically. No, you do not need to have completed the distance in a single ride during your training. Accumulated time on the saddle is what matters most.” Focus on putting in the hours at a sustainable pace and keeping stops to a minimum.ĭo I need to complete the target distance in training? “After that, shorter rides of three to four hours should be enough. ![]() “If you’re aiming for 100 miles, I would suggest doing a five-hour ride nine weeks out, followed by a six-hour ride six weeks out,” advises Mellor. Ideally you’ll have put in at least 10 weeks of consistent riding, steadily building up your endurance and mileage.
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As the Subject, a brief description of the problem you are having.Provide as much of the following information as you can: Training, event, and educational videos (in English). These are mostly in English, but there are some gems in French and German as well. Hundreds of training sessions, events, and webinars. ![]() In addition, Extensis provides limited support for older products up to one year after the product version is no longer offered for sale. ![]() Search for articles about any current Extensis product, and retired versions as well.ĭetails about types of support and hours of availability, including our Support Policy.Įxtensis provides full support for the current version of all shipping products. Shows compatibility between recent Suitcase Fusion versions, operating systems, and third-party applications. Get hands-on help through short video tutorials (in English). Historical release notes for all updates to the current major release of Suitcase Fusion.Īrticles describing situational issues and solutions to user-reported problems with Suitcase Fusion. This page links to installers and uninstallers, PDF downloads, and other common support resources.įull system requirements and other information about the current version of Suitcase Fusion. Use these resources to get answers to questions you have about Suitcase Fusion and other Extensis products. Suitcase Fusion 22 Help > Extensis > Technical Support Technical Support ![]() The lotion sunscreen easily absorbs when applied, and it’s also suitable for children. The brand specializes in natural, non-toxic body care that’s safe for most skin types. Thinksport SPF 50+ Mineral SunscreenĪs its name suggests, Thinksport is one of our top choices for best sports sunscreens. Plus, it includes antioxidant Vitamin E to prevent premature aging and enhance skin hydration.īuy Bu WOWmist Sunscreen Spray $22.00 3. It’s also ideal for sensitive skin, as it contains no nut oil, gluten, soy, dairy, egg, colorants or synthetic fragrances. This broad spectrum, vegan formula leaves your skin feeling silky, while lasting up to 80 minutes of water and sweat resistance. Bu SPF 30 Ultrafine WOWmist Sunscreen Sprayįor an easy application, Bu’s SPF 30 Ultrafine WOWmist spray might be your favorite. Just make sure to thoroughly rub in the lotion and apply 15 minutes before sun exposure.īuy Blue Lizard Sport Mineral Sunscreen $27.45 2. ![]() What’s even more interesting is that it’s packaged in Smart Bottle technology–the bottle turns blue in harmful UV light.Īdditionally, the sunscreen is paraben-free and contains no Oxybenzone or Octinoxate in order to avoid harming coral reefs. It’s very water-resistant, as it can last up to 80 minutes in water. The fragrance-free part may not be a necessity for everyone, but it’s perfect for sensitive skin types. No sunscreen is waterproof.īlue Lizard makes a solid mineral-based sunscreen that has just what you need for outdoor activities: it has broad spectrum SPF 30, is water and sweat-resistant, and is fragrance-free. However, you still need to reapply every two hours, or even less, if you’re sweating a ton. These sunscreens will contain agents that help the formula stay on your skin for longer periods. The best water-resistant sunscreens are effective for up to 80 minutes. According to the Skin Cancer Foundation, the best sunscreen for sports and outdoors will ensure you can safely spend at least 40 minutes sweating, or in water, and still be protected. One key feature you should look for in a sunscreen for sports is sweat or water resistance. In order to get the most out of your fun, like not burning in the sun, we looked to find sunscreens that will properly protect and last longer during sports. Hopefully you found your go-to daily protection, but are you using the best sunscreen for outdoor activities? They can lead to sweating and washing away sunscreen, resulting in losing protection from harmful UVA/UVB rays. Sunscreen is crucial for maintaining healthy, glowing skin. If you purchase an independently reviewed product or service through a link on our website, Rolling Stone may receive an affiliate commission. ![]() Some people faint when they receive a vaccination, including the Shingrix vaccine. ![]() For example, they may recommend taking a pain reliever before you receive the vaccine to help manage myalgia. Before receiving your second dose, ask your doctor what you can do to prevent muscle pain. Having muscle pain from your first dose doesn’t predict whether you’ll have muscle pain after your second dose. Their recommendation for which pain reliever is best for you depends on your other medical conditions and any other medications you’re taking. They may recommend an over-the-counter pain reliever such as Advil ( ibuprofen) or Tylenol ( acetaminophen). If you’re concerned about muscle pain and how long it will last after receiving Shingrix, talk with your doctor. In Shingrix studies, this side effect was usually mild. But another common side effect is myalgia, which is general muscle pain. ![]() People may have muscle pain where they receive their vaccine. They may still recommend the vaccine but can discuss any concerns you may have. If you’ve had GBS in the past, tell your doctor. Most people recover from GBS, even severe forms of the disease. If you experience weakness after receiving Shingrix, talk with your doctor. And if you have GBS with your first dose of Shingrix, you can still receive your second dose. Having had GBS in the past doesn’t necessarily mean you’ll have it again with the Shingrix vaccine. Symptoms of GBS include mild weakness to severe paralysis that affects your ability to breathe on your own.ĭoctors cannot predict who will have GBS after a vaccine. In Shingrix studies, people have developed GBS up to 42 days after receiving the vaccine. (These are nerves that branch out of the brain and spinal cord.) With GBS, your immune system attacks your peripheral nervous system. Guillain-Barré syndrome (GBS) is a very rare side effect of some vaccinations including Shingrix. Learn more about some of the side effects Shingrix may cause. If you’re concerned about side effects lasting longer than a week, talk with your doctor. Yes, some side effects of Shingrix can last longer than a week, but most usually last about 2 to 3 days. Can side effects of Shingrix last longer than a week? They can help you prepare for immediate side effects and manage any that happen later. If you’re concerned about how soon side effects can start with Shingrix, talk with your doctor. malaise (a general feeling of discomfort).In Shingrix studies, the following side effects were reported up to 30 days after the dose: But these are short-term side effects that usually last 2 or 3 days. While they won’t happen to everyone, pain, discoloration, and swelling at the injection site can appear right away. Side effects can start as soon as you receive your dose. How soon do side effects start after receiving the Shingrix vaccine? If you’re concerned about side effects with the second dose, talk with your doctor. People may have different experiences with the first and second doses of Shingrix. But some side effects may be more common with the second dose.įor example, in Shingrix studies, the following side effects were reported more frequently following the second dose than the first: Side effects of the second dose of Shingrix are similar to those seen with the first dose. Are side effects of the second dose of Shingrix similar to those seen with the first dose? Get answers to some frequently asked questions about side effects of Shingrix. ![]() With USB C you had to open the machine to check, now you can see from across the room. ![]() ![]() I tried a 3rd party USB C- magnetic charging adapter for my 2016 MBP but it was horribly unreliable.Īside from being easier to use, having the LED on the cable to show charging status was incredibly handy. It just worked and it was a boneheaded move to remove it. is right - Magsafe was one of those brilliant Apple innovations that was beautifully simple and functional. MagSafe technology has been around for more than a decade. Grab a bargain from Australias leading home appliance store. (I assume you can use a USB C-USB C cable with the same power adapter) I actually don’t like the ease with which USB C plugs pull out I find them less secure than the old USB A plugs and have accidentally disconnected USB C cables on occasion. Shop Online for Apple MLYV3FE/A Apple USB-C to MagSafe 3 Cable (2m) and more at The Good Guys. You can still charge via the TB4 ports, it’s just limited to 100W. MagSafe 3 on the new MacBook Pro laptops delivers more power with an updated version of the familiar quick-release connector. Plus, the USB-C plug actually pulled out more easily in my experience than the reworked barrel-style MagSafe 1 connector. The benefit of being able to charge from either side was well worth it for me at the time. No one thinking clearly would have ever killed it. I'd love to know who was responsible for the removal of MagSafe. I typically keep my MBPs for seven years, so only three more to go on my 2017 before I get to have MagSafe again! Wheeee! ![]() This is also the best online traffic school if you plan on using a mobile device. In most states, the videos are optional to watch, so just keep that in mind. While watching the videos would certainly be responsible of you, the videos will end up slowing you down in the long-run. Keep in mind that Aceable delivers its content through both text as well as video. Well, Aceable was built from the ground up just a couple years ago and they received MILLIONS of dollars to build the course, so as one would expect, it operates flawlessly. If you have any problems with any of those things, your traffic school is going to take longer than anticipated with a possible call into customer service. Aceable is also faster for one very distinct reason – everything actually works! Many of the older online traffic schools are getting outdated and have issues with things like device compatibility, load times, identity authentication systems, etc. If you’re lucky enough to live in a state like California, there aren’t even any course timers. Fortunately, Aceable made some changes to their course and they now meet the state minimum requirements. However, I never listed them near the top because while Aceable is probably the best online traffic school you can take in terms of quality, it wasn’t always the fastest. iDriveSafely should definitely be a consideration.Ĭheck Out Current iDriveSafely Pricing Specials Hereįastest Online Traffic School #2 – Aceable Online Traffic SchoolĪceable is a newer online traffic school, so I just added them to this list recently. With no videos to watch, you won’t have to disrupt your Netflix watching until a quiz comes up. You can just sit there and watch Netflix until the timer ends, then go to the next page and do it all over again. This is a great course for states that require timers on each page. While watching videos can help to break things up and feels more modern, a surprising number of people don’t want to mess with videos and just want plain text with some pictures thrown in. I mostly recommend this course if you prefer a more text-heavy course. IDriveSafely is mobile-friendly, but they do not have a dedicated app for their online traffic school. With over 5 million “graduates” at this point, they’ve gotta be doing something right. ![]() The simple text-based course is way faster. Just make sure you DO NOT upgrade to their video-based course (you’ll be asked to upgrade a couple of times). Plus, I’ve got a coupon code you can use, so it will also be one of the cheapest online traffic schools as well. This is the fastest online traffic school you can take and it has made this list every year including now in 2019. The iDriveSafely online traffic school program has been around for literally decades and they have it down to a science. Oh, and you can also take a look at my online traffic school reviews by state if you want specific recommendations for your specific state.įastest Online Traffic School #1 – iDriveSafely Online Traffic School Regardless, these below 6 online traffic schools are the fastest online traffic schools you’ll find. However, I’ve noticed a TV or separate tab with YouTube open for some video surfing helps to make it more bearable. Yes, there may be a timer involved meaning you can only go through the course at a certain pace. Just sign up for any course on my top 6 fastest online traffic schools list and you’ll be good to go.įor the rest of you, the below courses all use the state-mandated minimums. But, if you just blast through it, we’re talkin’ about 30 to 45 minutes tops. If you take your online traffic school course seriously, it can still take hours. If you live in the state of California, none of the below courses have a course timer! Several years ago, the state of California decided to cut people a break and they now allow you to blast through the course as quick as you can. Now, the biggest enemy you have when taking an online traffic school is the pesky course timer. THIS Is The Online Traffic School You Should Sign Up Forīeware Of Online Traffic School Course Timers If anyone is an expert in online traffic schools, I’m it (yes, my parents are very proud). Basically, I’m kind of “in the industry” and I’ve been reviewing online traffic schools for years. I understand, you might be wondering, who the hell is this guy on a random blog to give me advice about the best and fastest online traffic schools? Well, I’m a certified driving instructor and creator of various online driver training programs. Hey, somebody has to watch out for all you traffic law criminals out there! Whether you got a traffic ticket, have too many driving points, or you just want to reduce your insurance rates, this list of the top 6 fastest online traffic schools was designed for you. ![]() All we can do is theorise and hypothesize. There are no definitive answers and no-one will ever truly know. Remember though, you’re not going to “crack this case”. As you’re watching, be listening for details that might give you some clues as to why he did this. If you already know the story, watch only the first 15 minutes. You can watch the whole documentary on Charles Whitman below, which goes into details about the course of the shootings and what actually happened. Why is this happening? You can read more about statistics on gun violence in America in this BBC article or in this article from the US newspaper the Washington Post. Here you can see the dramatic rise in mass shootings in the United States over the past century. It’s a valuable case study as well because there are multiple possible explanations for why he did what he did. Whitman’s atrocious acts in 1961 are often used as the chronological starting point for investigations into modern gun crime in the US, so we’ll start here as well. To do so, we will be use the story of Charles Whitman as a case study. We will instead explore possible explanations for the rise in gun violence in the USA. So what other possible explanations are there? This is an exceptionally broad problem and one that is impossible to answer definitely. It’s widely reported that Switzerland has more guns per capita (per person) than any other country, yet they have less than 1/3 of the gun deaths of the US ( source). I myself own five guns (for hunting) and have never once thought about using them on another human being. And there has to be more to the story than just being able to own a gun. There is a lot of merit in this argument, but we want to delve deeper to the potential root causes. One obvious argument is because guns are readily accessible and too easy to get. Why have there been more deaths in the US by domestic gun violence in the past fourty years than in all the wars the country has fought in? ![]() ![]() The unit covers the biological approach – click the image for more info. I like beginning my Criminology unit with the story of Whitman. ![]() The quality is quite good since they arenot re-encoded. This is also a movie or TV show downloaded via an onlinedistribution website, such as iTunes. ![]() Watch Escape Room Movie WEB-DL This is a file losslessly ripped from astreaming serEscape Room, such as Netflix, Amazon Video, Hulu, Crunchyroll, DiscoveryGO, BBC iPlayer, etc. Go back and see it a second time and pay attention. I could never see any other movie five times like I didthis one. How long were you asleep during the Escape Room movie? The music, the story, and the message were phenomenal in Escape Room. Soon, he must rely on his newfound powers to protect the world from a shadowy organization looking for a symbiote of their own. Story about Investigative journalist Eddie Brock attempts a comeback following a scandal, but accidentally becomes the host of Escape Room, a violent, super powerful alien symbiote. Genre : Adventure, Science Fiction, Action 123MOVIES""™Watch Escape Room or Download Full Movies Online * Watch Escape Room 2019 Full Streaming Online *Watch Escape Room (2019) Full Movie HD720p 1080 Watch Escape Room Online Free Full Movie Streaming Download Watch Escape Room movie online free 2019 HD 1080p Watch Escape Room viooz HQ Openload Free trusted Watch Escape Room Online Free on your computer in high definition quality without even having to spend a dime.* Watch Escape Room or Download Full Movies Online * Watch Escape Room 2019 Full Streaming Online™.Watch NOW!! Escape Room English Online Free, Escape Room English Full Movie, Escape Room 2019 Full Movie Free Streaming Online with English Subtitles ready for download, HD-720p, HD-1080p, BrRip, DvdRip, CapRip, Telesyc, High Quality. ![]() Pinball FX 2 is available free of charge and includes tables that can be played with a set time limit (Xbox and Steam) or fully with video advertisements (Windows 8). Penalties can also be set for losing a ball with players losing anywhere from 5 to 25 percent of their score when a ball is lost. Multiplayer games are won by being the first to achieve the set high score, which can be adjusted from 10 to 100 million points. Players can also participate in split-screen multiplayer. It also features leaderboards and online multiplayer for up to four players. The game allows use of the Xbox Live Vision camera to operate the flippers and to video chat with Xbox Live opponents. Each of the game's tables become more complex as the game advances, opening new paths and opportunities. Once the ball is in play the player controls the flippers and can nudge the machine to influence the path of the ball. As with a traditional pinball machine, the player fires a steel ball onto the playfield using a plunger. Pinball FX 2 uses the same basic rules as a physical pinball machine, but in a virtual environment. Pinball FX 2 is available with either time limited trials of all tables on Xbox platforms and Steam or full play with video advertisements for non- Star Wars tables on the current Windows 8 version, with the ability to unlock full tables via downloadable content. The Pasha table as it appears in the Xbox 360 version. Pinball FX 2 was announced for Windows Phone in February 2012. The game was subsequently released for other Windows platforms via Steam on May 10, 2013. The Windows 8 version of Pinball FX 2 was released on the Windows Store on October 27, 2012, two years after the original XBLA release. Players can also import all of the tables from Pinball FX they had previously purchased. The game includes several new features, such as local multiplayer and the ability to tweak table settings. It was released on Octovia the Xbox Live Arcade service. It was developed by Zen Studios and published by Microsoft Studios. Pinball FX 2 (stylized as Pinball FX2) is a pinballvideo game for Xbox 360, Xbox One, and Microsoft Windows (XP and higher) and is the sequel to Pinball FX. Pinball FX2: Aliens vs Pinball Tables Collection Gameplay - Duration: 8:19. Anyway, I’m just gonna have to buy the from the guys with the classic tables where play action is more varied and less visually assaulting.Pinball FX 2 - All tables! Unsubscribe from LiloPLAYS? Cancel Unsubscribe. At the risk of contradicting myself, I do like the free table, where my high score is 147,000,000, about an hour on a quarter. My take is just play the free table, it doesn’t get better I much prefer it over the tables I purchased. If there are plunger skill shots they’re well hidden, launch behavior seems predictably repetitive. The bumpers mostly just seem in the way and don’t allow for skilled interaction. The side games within the tables are difficult to get to and mostly just frustrating, no intuitive play controls and you just get dumped with no way to gain skill. ![]() The graphics and bells and whistles are completely over the top, practically seizure inducing. I bought two table and couldn’t stand them, obviously I’m not gong to keep buying tables hoping it gets better. New tables released regularly through in-app purchase.Įverything about this game is outstanding: physics, play action, graphics, views, UI, store integration, all great. We’re going to keep playing probably long after this review, and we’ll have no qualms ponying up for extra tables.Ĩ. Marvel Pinball is a great add-on to an already excellent experience.ħ. If you grew up with pinball machines, this will no doubt recapture a love long lost with the collapse of arcades.Ħ. ![]() ZEN PINBALL 2 INCLUDES THE CRITICALLY ACCLAIMED MARVEL PINBALL and STAR WARS PINBALL TABLES.ĥ. Zen Pinball 2 comes with the Sorcerer's Lair table absolutely free! There are no strings attached, we are giving you a FREE table.Ĥ. Williams™ Pinball classics are now available - and Fish Tales™ is yours for FREE! Zen is proud to bring these amazing games to players around the world.ģ. Zen Pinball 2 sets a new standard for realistic ball physics and graphical detail in pinball video games employing cutting-edge visuals, challenging tables, true-to-life ball and table physics and combines them with innovative features not found in any other pinball game.Ģ. Subscribers can create videos to the use with ease thanks to drag and drop. On numerous portable products, including the phone, ipad, Android, and many others, Wondershare Uniconverter can practice the media for audio. Subscribers can fire Dvds and make Iso pictures using its sustain for a variety of audio and video files. 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