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I live in Hull (flat and sometimes windy) and find 66 pretty much perfect for riding around the city (or for a more relaxed winter ride with some rolling hills). Can do reasonable speeds without spinning out too often (30km/h is a comfortable cadence of about 94) and cadence does not fall too low when going more slowly into a headwind.
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Can't you just drag the bar to change the height of the interval to the desired percentage of FTP? There is an option to display things as either watts or % of FTP in the bottom left. See at 1:19 in the video below:
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It looked like this on 25th of June and like it does now on 27th of August.
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Angled leg presses also differ a lot in weight, so the physio's recommendation only really makes sense if they know which machine will be used. Also, for a particular machine and weight, the difficulty changes a lot with foot placement (lower on the plate will generally be harder, which is why you see most people with feet placed too high if they are interested in improving quad hypertrophy/strength), depth (most people stop far too high) speed of rep, degree of pause at the bottom. I would hope the physio gave some advice about this form stuff. I would focus more on good consistent form and working up slowly ( but with enough challenge) than worrying about a particular (seemingly nonsensical) target weight recommendation.
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As well as the specific recommendations already given, there are also many online converters. Googling 'compress mp3' gives several options on the first page of search results.
Ideally you would compress from a lossless format (e.g. WAV, FLAC). Generally, taking a lossy format (like MP3) and further compressing it will not give as good a result. I am not sure how much difference it makes in practice, particularly if it is just voice.
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The podcasts I listen to are about 1MB per minute and Libsyn's recommendations will get you between 0.5 and 1MB per minute. Unless your podcast episode is three hours long it seems that lowering the bit rate would be the answer.
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How is it encoded? You could lower the bit rate. Libsyn's own recommendations are:
Spoken Word Shows:
Stereo Bit Rate - 192 kbps or lower (In Mono this gets cut in half)
Sample Rate - 44.1 kHz
Channels - MonoMusic Shows:
Stereo Bit Rate - 128 kbps or lower
Sample Rate - 44.1 kHz
Channels - Stereo
Stereo Mode - Joint Stereo -
I posted this earlier in this thread:
For the golfer's elbow, you might try what Mark Rippetoe recommends here:
or here:
https://www.youtube.com/watch?v=w2MA5cRxyG0
Basically, do a lot of sets of bodyweight chinups with a submaximal number of reps. In the second video he recommends each set should be a third of your max. E.g. if you can do ten reps, then he suggests sets of 3 reps with a 1 minute break, with the goal to do twenty sets (but if it is too painful, then start with fewer sets and work up).
It seemed to work for me. I developed golfer's elbow just before the last time gyms were forced to close for covid. It didn't seem to go away even when I was just doing some bodyweight stuff at home, so I tried the protocol he recommended, and it seemed to work (at least I no longer have golfer's elbow).
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Bulk has a January sale on: £74.99 for 5kg of whey protein. It is only slightly cheaper than MyProtein, but the prices for both are the lowest I have seen them in a very long time.. (Whey protein prices have risen significantly over the last couple of years, though not as much as creatine!)
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That creatine is pretty expensive (as is most of the Optimum-branded stuff). The cheapest creatine (micronised or not) I have found is Muscleform micronised creatine. It's 19.95 for 500g, but you can save a lot if you buy in bulk: 20% off if spending £60 and 30% off if spending £80 (this discount appears to be available all the time).
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Dolan's website says the Preffisio only takes up to 30mm tyres (28mm with mudguards).
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Wrong place. Put it in the classifieds.
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What about insensitive offers?
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I don't get how the base model is $5500 in his vid, but on Sigma it's £6250
In the UK there is a version with 105 Di2. This is priced at £4250 (about $5000). This model is not listed on the US version of the website. The two highest models are priced as you would expect from a simple currency conversion; it is only the lower models that are priced "strangely". However, this pricing seems consistent with economic theory on price discrimination: the existence of a lower base model in the UK would make it optimal to raise the prices of the higher level models (particularly the second highest UK model).
(Another explanation might be cost differences that are somehow relevant for the models lower than the top tier.)
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The e only hits for "outletassos" are this page and that website.
Also, I found this in the terms and conditions:
"We can guarantee that within a single order, the color/shade of every piece of a certain item will match up exactly. (I.E. if you place an order for 500 Red Satin Napkins, we guarantee that ALL 500 napkins from that order will match up exactly)."
So very unlikely to be legit.
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The 8bar Fhain V3 might work - the extra large has a 60cm seat tube. It fits 35mm tyres front and rear (maybe more) and is quite cheap at the moment. (A more expensive possibility is the 8bar Neukln.)
There is also the Omnium CXC, which can be set up fixed or with gears.
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From 12 years ago in the classifieds: For Sale: Death Spray Custom, Fyling Tiger Track Bike. Pro Lite Frame
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You might look at the 8bar Fhain Steel V3. The frameset is currently about 300 euro (including fork and headset) plus postage (50 euro). It appears to take at least 35mm tyres without mudguards (as the complete bike has 35mm tyres as an option). With mudguards it might take less (the complete bike has 38mm mudguards as an option - not wide enough for 35mm tyres).
They also have a new frameset (Neuklin Steel V2) which might fit the bill, but it is considerably more expensive (600 euro with fork).
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If you go to https://www.strava.com/settings/privacy you will find the following settings:
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I had one after an increase in volume on the turbo over lockdown. It eventually went away on its own without me having to reduce activity.
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The Boardman URB 8.9 looks similar and is only £875 (though comes without mudguards and lights).
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