By Hunter Allen, Peaks Coaching Group Founder/CEO and Master CoachMy work as a coach involves teaching my athletes to do many things. While much of that is based on each individual’s goals and history, sometimes the things they need to learn (or unlearn) are the same things most other cyclists should learn. I’d like to share a list of seven common mistakes I see a lot of athletes making.1. Rest More. Most athletes don’t rest properly or enough, and cyclists are no exception. Many cyclists just don’t give themselves enough rest, and when they do rest, they aren’t really resting. Find a good book and read it. Stretch lightly, eat healthy foods, and take naps. If you can take a nap each day, do it. You’ll be a better cyclist and get fitter faster. When you train hard, recovery is just as important as training. It’s in the rest period that you actually improve! Yes, it’s true; when you train, you break down muscles and get tired and sore, and when you rest, your body rebuilds, repairs, and gets stronger. If you don’t rest, you won’t ever get stronger.2. Train Harder. Many cyclists don’t train hard enough when they need to. So many athletes I start coaching think they already were training hard when they really had no clue! Most cyclists don’t train hard enough to create the proper training stress needed for training adaptation. One hard training ride a week is not going to make you the best you can be. Try three hard days a week, recovering for two days. How about trying four days in a row? Push yourself and push it hard, then rest. It’s amazing how much you can push yourself, and if don’t push those limits, you’ll never know how far you can go.3. Hydrate, Hydrate, Hydrate! The number one reason why cycling races are lost is because of improper hydration. Second place is almost always not as hydrated as first place. So hydrate plenty. Hydrate before your event, during your event, and after your event. If you don’t have to get up in the middle of the night to use the bathroom, you aren’t hydrated enough! Bring a two-liter container of water to work each day and finish it off before you go home. Have a cup of water beside your bed and drink some when you wake up in the middle of the night. You should drink a full water bottle for every 20-30 miles you ride.4. Wait Until You’re Healthy. Most cyclists don’t wait long enough after a sickness before training again. When you get sick, have a fever, or get a cough, you need to wait until you can honestly say you are 98% healthy again before going out and training. So many athletes go out and train while they’re 80% healthy, which only drags out the illness for another two weeks. If they’d waited just two more days before riding again, they’d have become 98-100% healthy and be back in full training. Here’s the rule: When you think you’re healthy enough to ride again, wait one more day, two if you think you’ll be even better on the third day. It’s always better than training for the next two weeks while kind of sick.5. Stretch. We’re a funny lot, we cyclists. Nowhere else do we hunch over, bring our legs up to our chest, never straighten out our legs, and keep our arms stretched out in front of us. Take a yoga class once a week. Stretch out those hamstrings, touch your toes easily, and open up that chest. You don’t want to live hunched over when you reach your sixties, do you? It’s essential that you stretch each day, even just fifteen to twenty minutes. Your back, shoulders, legs, and hips will thank you.6. Mimic Your Elders. If you ride with an experienced rider, do exactly what he does. When he drinks, you drink. When he rests, you rest. When he attacks, you attack. Experienced and successful riders have gotten there because they’ve learned all the little things that make cycling easier. Some of the best cyclists I’ve coached have learned by mimicking exactly what the best have done before them. Kids learn by watching their parents and doing what they do; don’t forget that important lesson when you’re on the bike.7. Take Time to Change. Give yourself transition time when changing bikes, shoes, cleats, pedals, etc. When you change something on your bike that changes your position in some way, even something as small as new shoes, take it easy. Transition slowly over a couple of weeks. Ride some easier rides for a while, and if you feel any pain, stop immediately. Even if you’re on a ride, have someone come pick you up. I can’t tell you how many cyclists’ entire seasons have been ruined because they bought a new seat and then went out and rode twenty hours that week, only to end up getting some kind of overuse injury the following week. It takes time for your body to adapt to a new movement pattern, especially for cyclists, as we repeat our patterns over and over hundreds of thousands of time each ride.And of course my best advice is to hire a coach. We’d love to help you get to the next level!Hunter Allen is a USA Cycling Level 1 coach and former professional cyclist. He is the coauthor of the book Training and Racing with a Power Meter, co-developer of TrainingPeaks’ WKO software, and CEO and founder of Peaks Coaching Group. He and his coaches create custom training plans for all levels of athletes. Hunter can be contacted directly through www.PeaksCoachingGroup.com.
Efficiency Vermont,Vermont Business Magazine Green Mountain Habitat for Humanity recently completed its first project in Essex Junction: a triplex built to one of Efficiency Vermont’s higher energy efficient standards. The home allows the new owners to live more comfortably and spend less on energy, all while building equity through homeownership.The three families residing in the newly completed 55 Park Street homes were selected based on need and the following criteria:Have an income 60 percent or less of the median household income in Chittenden County as well ability to pay a monthly no or low-interest mortgage.Willingness to collaborate with Green Mountain Habitat for Humanity including completing 400 hours of sweat equity helping to build their home, helping at the Green Mountain Habitat for Humanity ReStore on Route 2A in Williston, as well as other projects.Must be living in substandard rental housing and/or not qualify for a conventional mortgage.Efficiency Vermont estimates that the families living in the triplex will spend approximately $900 less per year on energy than the average Vermont household. Green Mountain Habitat for Humanity homeowner families are typically leaving rental housing that is significantly less efficient than the average Vermont home.“Our goals for affordable, healthy homes are the same as what energy efficiency delivers,” said Catherine Stevens, Advancement Director for Green Mountain Habitat for Humanity. “It only makes sense that we take advantage of Efficiency Vermont’s residential new construction services. High energy bills hit everybody, but they’re a huge percentage of income for the people we serve. Low energy bills, along with a mortgage payment less than what the family paid in rent, provide the family with the ability to improve their economic stability.” With support from Efficiency Vermont, the newly built homes feature continuous exterior wall insulation, greater air-tightness, high-efficiency balanced heat recovery ventilation and mechanical systems, as well as high-efficiency appliances and lighting.Those measures secured federal ENERGY STAR® and Indoor airPLUS certifications for the homes by following Efficiency Vermont Certified™ Homes Base 2.0 level, a new and improved 2018 protocol for residential construction developed by Efficiency Vermont.The federal certifications mean these new homes are more energy efficient than virtually anything else on the market, while also minimizing residents’ exposure to airborne pollutants and contaminants. As a result, these homes are not only more affordable through lower energy bills, they’re also more comfortable, more durable, and healthier.By engaging with Efficiency Vermont in the earliest planning stages for the 55 Park Street project, Green Mountain Habitat for Humanity was able to easily and affordably achieve top efficiency standards for the new homeowners.Any new residential construction project in Vermont can do the same to meet the new Efficiency Vermont Certified™ Home standards. Efficiency Vermont offers free efficiency consulting(link is external), as well as services for contractors throughout the planning and construction process that allow any project to meet the highest energy efficiency standards.“We are proud that our work supports Green Mountain Habitat for Humanity,” said Efficiency Vermont Director Karen Glitman. “The cost of living in an inefficient home hits low-income Vermonters hardest. The lower expenses and healthier living conditions in an energy efficient house can mean fewer illnesses and a more affordable house to live in.”The 55 Park Street triplex was built after the previous single-family home on the lot was damaged by fire in 2016. An existing carriage house unit will be owned by a fourth family. The new residents were selected by Green Mountain Habitat for Humanity’s volunteer-based family selection committee, which pores over many applications before choosing families.About Green Mountain Habitat for HumanityGreen Mountain Habitat for Humanity’s vision is a world where everyone has a decent place to live. For more information about Green Mountain Habitat for Humanity, including how to apply to become a homeowner, how to donate and how to volunteer, please visit https://vermonthabitat.org/(link is external) About Efficiency VermontEfficiency Vermont was created by the Vermont Legislature and is regulated by the Vermont Public Utility Commission to help all Vermonters reduce energy costs, strengthen the economy, and protect Vermont’s environment. For more information, contact Efficiency Vermont at 888-921-5990 or visit www.efficiencyvermont.com(link is external)Source: Green Mountain Habitat for Humanity
March 15, 2013 Regular News The good news is that going on 12 years now, The Florida Bar has had no increase in its annual membership fees. The better news is it looks like it will be several more years before any raise is needed. Budget Committee Chair Lanse Scriven reported to the Board of Governors on February 1 that the committee was working on the Bar’s 2013-14 budget, which will be presented to the board at its April 19 meeting.He gave no details, but said, from figures presented to the committee, it appears that no membership fee increase will be needed before 2019 or 2020.Scriven also reported that the current 2012-13 budget had been projected to run a slight deficit, but now looks as though it will run slightly in the black, an overall improvement of more than $300,000.He also presented and the board approved four amendments for the 2012-13 budget: $29,150 in starting expenses for the Leadership Academy, $10,982 for the Attorney Consumer Assistance Program, $1,859 for Fee Arbitration Program mailing expenses, and $2,500 for meetings expenses. Projections have Bar fees remaining stable for years Projections have Bar fees remaining stable for years
Speaking of low scores, junior Young Na Lee fired the Gophers’ low round of the tournament for the second time in a row, carding a 1-under par 71 in the final round to help Minnesota solidify its finish.Lee’s 71 was also a career best, one stroke better than her previous mark which she set a year ago at the Indiana Invitational and tied last week at the Diablo Grande.Final rounds seem to be Lee’s specialty, as all three of her best scores have all come on the last day.Unfortunately, those numbers have always followed rounds in the 80s.“She does a good job of finishing with good rounds,” associate head coach Kristine Wessinger said. “Now we just need to get her to start off with those 71s and 72s.“But I was proud that she came back and finished very well.”In her brilliant round yesterday, Lee didn’t think she necessarily hit the ball a lot better, but her mindset allowed her to be successful.“I was a little bit more aggressive on my shots and more decisive,” she said. “I didn’t hit the ball bad the first rounds so it’s the mental side that I have to improve on, but it’ll come.” Despite a 10th place finish, Minnesota happy with its team score in Oregon tournamentMarch 26, 2008Jump to CommentsShare on FacebookShare on TwitterShare via EmailPrintThe Minnesota women’s golf team’s version of the West Coast Swing has come to a close, but the Gophers have some solid play to show for it.Minnesota finished off its trip yesterday, firing a 54-hole total of 944 at Eugene Country Club to finish 10th out of 15 teams in the Oregon Duck Invitational.Though it was a significantly lower finish than the Gophers’ victory last week at the Diablo Grande Invitational, they managed to best that winning score by 10 in Oregon.And similar to Diablo Grande, Minnesota showed steady improvement over all three rounds.A final round 307 kept the Gophers firmly in the 10 spot and bettered their first round 323 and second round 314.Individually, Minnesota was led by Teresa Puga, who was a model of consistency, shooting a 77-78-77-232 to tie for 24th.Puga, a freshman from A Coruña, Spain, has played just four collegiate tournaments and has been a dependable anchor in each, but Director of Golf Brad James sees potential for much lower rounds from her.“She’s obviously very consistent but she’s also capable of shooting some scores in the 60s,” he said. “I think once she gets more comfortable in her environment you’ll start seeing some low scores for her.”
Arizonans have spent the last three years digging out of a deep recession, and from what we’re seeing in the residential communities we manage, the worst may not be over.Expert data backs up this observation. A huge portion of the state’s homeowners are underwater on their mortgages. The good news is that Arizona’s rate of negative equity has actually dropped since last year. The bad news: the drop is attributed to more homeowners losing their houses to foreclosure.By now, most everyone has heard the familiar advice about what cash-strapped individuals should do when they find themselves in over their heads with home mortgage payments or credit card bills. They’re encouraged to talk to the lender or credit card companies and try to work out a payment plan, right?But, most people don’t realize this counsel also holds true for HOAs and community management companies. In most cases, HOAs are eager to work out payment options with homeowners, operating under the belief that some money coming in is better than no money at all.HOAs are non-profit corporations that use income from homeowners’ dues to pay for everything from common area upkeep and clubhouse operations to private streets and street lighting, depending on the community and the terms laid out in its governing documents. The theory is that if everyone pays their designated share, the community is able to operate at a level that not only preserves appearances, but maintains property values as well.Since the recession hit, HOA membership fees seem to fall last on the list of bills to pay when homeowners are scrimping to pay mortgages and other necessities. Assessment delinquency rates that once hovered around five percent during the real estate boom years have shot up to 15 percent to 20 percent. Like most businesses, HOAs are not structured to bear year after year of declining income.If you are facing foreclosure on your home, or are struggling financially, here are two simple things you can do. First, understand that as a member of an HOA, you are still responsible for paying your assessment fees, even if you move out of the home. You are obligated to make payments until the transfer of the home’s title.Second, pick up the phone and call your HOA or community management company. Ask for help. Most HOAs and management companies have been empowered by their associations’ boards of directors to work out payment plans that can suit everybody.The Great Recession has touched us all in some way — whether personally or by affecting someone we know. If you give us a chance to help, we all win.We aren’t here to judge. We’re all on the same team.[stextbox id=”grey”]About AAMAAM’s system of community support has provided more personal attention and expert care per customer dollar than any other homeowners’ association management team for over 20 years. Better workload ratios and the longevity of AAM managers ensure each community will be managed by an industry leader who will treat it as their own. Homeowners can expect all AAM professionals to be able to answer the same 193 community management-related questions and to attend HOA meetings in person. A 24/7 emergency pager is just one example of AAM’s daily dedication to developing lasting client relationships and delivering peace of mind. For more information, visit www.AAMAZ.com.[/stextbox]
Saudi Arabia’s Ministry of Health (MOH) confirmed 2 new MERS-CoV cases today in Buraydah, which has now had 23 cases in less than 2 weeks, while the World Health Organization (WHO) provided details on 7 previously reported Saudi cases, 4 in Buraydah.One new case proved fatalOne of the new MERS-CoV (Middle East respiratory syndrome coronavirus) cases in Buraydah reported today by the MOH was fatal. It also does not appear to be linked to a large hospital outbreak in the city.Dead is an 84-year-old Saudi man. His case is listed as “primary,” meaning he likely did not acquire his infection from another patient.The other case involves a 54-year-old foreign man who is hospitalized in critical condition. He contracted the disease in a healthcare setting, so he is probably part of a large hospital outbreak in the city. Yesterday the MOH said that 18 of 23 MERS cases reported in the city at that time were associated with one hospital, which it did not name.Neither man is a healthcare worker. Of the 23 cases in Buraydah reported by the MOH since Mar 3, 11 have been fatal.The agency also noted that three men have recovered from their MERS-CoV infections. Two of them, aged 36 and 81, are from Buraydah, and the other, 49 years old, is in Jeddah. The oldest man had preexisting disease, while the others, both healthcare workers, did not.Saudi Arabia has now confirmed 39 MERS cases so far this month after reporting 24 in all of February. Only 9 of the 39 cases have involved women. Since the outbreak began in the country in 2012, the MOH has confirmed 1,346 cases, including 572 deaths. Nineteen patients are still undergoing treatment.WHO details 7 cases, 5 severeThe WHO, meanwhile, today detailed four cases in Buraydah and one each in Taif, Jubail, and Jeddah. All tested positive for MERS-CoV on Mar 8 or 9.Two of the cases involved recent contact with camels, a known risk factor. Two of the patients are hospitalized in stable condition, three are in critical condition, and two died.The four patients in Buraydah are all linked to the outbreak hospital, the WHO said, and one is a healthcare professional there. Investigation into how all four might have been exposed to the virus is ongoing.The healthcare worker, a 26-year-old man, is in stable condition after testing positive for MERS-CoV. He had preexisting disease.The other Buraydah patients are a 22-year-old woman with comorbidities who is in severe condition, a 29-year-old man with preexisting disease who died on Mar 9, and a 50-year-old man with comorbidities who is in critical condition on a mechanical ventilator.The three cases outside of Buraydah involve a 75-year-old man in Taif who is in critical condition, a 62-year-old man in Jubail city in critical condition, and a 64-year-old man in Jeddah who died on Mar 8. The former two had frequent camel contact and drank their raw milk, while an investigation into a possible MERS-CoV source for the third man is ongoing.The WHO said that, since September 2012, it has been informed of 1,684 lab-confirmed MERS cases worldwide, including at least 600 deaths.See also:Mar 16 MOH updateMar 16 WHO news release
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Department of Energy & Climate Change has reported that the latest offshore oil and gas licensing round, which closed for applications on Friday 25 April, has received a strong response with 173 applications from industry for around 370 blocks.Energy Minister Michael FallonEnergy Minister, Michael Fallon, said: “It’s 50 years since North Sea licensing began and there remains an extraordinary level of interest which is excellent news for industry and for the UK economy.“We have committed to implementing all of Sir Ian Wood’s recommendations to help maximise recovery of North Sea oil and gas, and the Chancellor is reviewing the tax regime.“Making the most of Britain’s home grown energy is crucial to keep job and business opportunities, get the best deal for customers and reduce our reliance on foreign imports.”The department will scrutinise applications over the coming months and aims to start awarding acreage in the autumn.The UK’s oil and gas sector still provides almost half of the country’s energy and is by far the largest single industrial UK investor. Directly and indirectly it supports around 450,000 jobs in the UK.[mappress]Press Release, May 06, 2014
HLPFI reported in its Friday Flyer on January 17, 2014 that Nicaraguan president Daniel Ortega and HKND chief executive Wang Jing had revealed that the project would go ahead in December 2014. Both parties still stand by this start date.The route is expected to stretch 278 km from the mouth of the Brito River, which connects the Pacific to Lake Nicaragua, to the Punta Gorda river on the Caribbean. The proposed dimensions of the Nicaragua Canal are between 230 m and 520 m wide, with a depth of 27.6 m.The industry is rife with speculation over the likelihood of the canal going ahead, however, which has been heightened by the never-ending obstacles that the consortium in charge of the Panama Canal expansion project seems to be coming up against.Wang Jing has also not yet revealed which investors are backing the project.If the canal is competed it should be able to hander larger vessels than its rival canal in Panama.Reports in the international media suggest that there are already engineers in Nicaragua working on the project, and HLPFI will continue to follow its progress.www.hknd-group.com
INTRO: PublicationsTHIS ’beginner’s guide to rail freight’ from the Association of Community Rail Partnerships is intended to offer a guide to ways in which communities can help to get freight traffic onto rail, translating a ’vague idea into a practical project’.The 48-page booklet is aimed at non-specialist readers, particularly those involved in community rail partnerships (RG 12.05 p785). According to ACoRP General Manager Dr Paul Salveson, ’many people think it is really easy to put in a siding and start running freight trains. This isn’t so, and the guide offers a reality check to schemes which may, on the surface, seem like a good idea.’ú10 from ACoRP, Rail & River Centre, Civic Hall, 15a New Street, Slaithwaite, Huddersfield, HD7 5AB, UKdawn@acorp.uk.com