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:

Sunday	Monday	Tuesday	Wednesday
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.
Thursday	Friday	Saturday
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.	Rest.	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.

Inkjet Printer Cartridges - the Best Web SitesAt Tech Support Alert we reviewed 47 Web sites selling cheap compatible inkjet printer cartridges by purchasing cartridges from each supplier and testing them on our office machines. Unfortunately many suppliers didn't make the grade but listed below are the best 15. Well there is something to be done for everyone. Here is a list of the best cartridge sites. The best solution seems to be to get a Canon which doesn't use cartridges at all. Good reviews on the S900, S600 on www.cnet.com. I'll get one. Once I exhaust my HP 960Cxi cartridges. I broke the paper feeding mechanism last year trying to do greeting cards. Sigh.

BlackBerry LCD Faint. How can I fix? The handheld's LCD is very faint. Can I make it brighter? There are two ways you can make it brighter, depending on when you find the LCD to be faint: If the LCD is faint all the time, even in bright, indoor light, you can adjust the screen contrast. From the Device Options screen, choose Screen/Keypad and adjust the screen contrast to your preference. If the LCD is faint when you use it in a poorly-lit or dark area, you can turn on the backlighting. Press the ALT key three times. Backlighting turns off automatically if you don't press any key or roll the trackwheel for 10 seconds

Grill Products. I just bought a Lynx Grill from Sutter Heath and Home. Now I can get accessories on line. Here is one well rated place that bizrate.com likes.

Top 10 Blackberry Tips. I just love my Blackberry and here are really cool tips. Check out #18, #19 and #20 particularly.

1. Hold the ALT key while you roll the trackwheel to scroll horizontally in any field where you can enter or view text.
   
   
2. Hold the ALT key while you roll the trackwheel to scroll through a field to view options.
   
   
3. Hold the SHIFT key while you roll the trackwheel to select multiple items in a list.
   
   
4. Type the first letter of an item in an options list or menu to jump directly to that item.
   
   
5. Type the first letters of a name or the initials separated by a space to find a contact in the Address Book screen.
   
   
6. To cut and paste text, hold the ALT key and click the trackwheel, then roll the trackwheel to highlight text. Click and scroll to Cut Selection or Copy Selection. To paste the selected text, place the cursor in an editable field and click. Scroll to Paste Selection and click.
   
   
7. Press and hold a letter to capitalize it (with Key Rate enabled).
   
   
8. Press the SPACE key twice to insert a period and capitalize the next letter.
   
   
9. Press the SPACE key to insert the "@" and "." characters in an Email field.
   
   
10. Press and hold a letter key and roll the trackwheel to scroll through international characters, equation symbols and other marks.
    
    
11. Press ALT + SPACE to open the Select Symbol screen. Press the associated letter below the symbol that you want to insert into the text.
    
    
12. Press ENTER to page down in an open message.
    
    
13. Press ALT+ENTER to page up in an open message.
    
    
14. Press T to go to the top and B to go to the bottom message, task, memo, or appointment in the list.
    
    
15. Press T to go to "Today" in the Calendar screen.
    
    
16. Press G to go to a specific date in Calendar the screen.
    
    
17. Press C to create a new message, task, or appointment in the Messages, Saved Messages, Calendar, and Tasks functions.
    
    
18. Press ALT+O to view only the sent messages in the Messages screen.
    
    
19. Press ALT+I to view only the received messages in the Messages screen.
    
    
20. In the Home screen, hold the ALT key and click the trackwheel to select an icon. Roll the trackwheel to move the icon to another position and click the trackwheel to "drop" it into the new position.
    
    

All Recipes | Roast Chicken 101. This is a good basic intro to brining a chicken and also to trussing. One secret to really flavorful, juicy roast chicken is brining-i.e., soaking in salt water. Kosher chickens are always brined before selling; this is one of the reasons that kosher birds tend to taste better. To brine a chicken, dissolve 1/2 cup kosher salt in 1/2 gallon of water, immerse the chicken in the solution and place immediately in the refrigerator. You should let it soak for at least 3 hours, but overnight is great too. When you're ready to cook the chicken, pour out the brine, rinse the chicken cold running water so it won't taste excessively salty, then pat it dry with paper towels. You can still achieve a delicious roast chicken even without brining, but do give it a try sometime. You'll love the results.

RecipeSource: Brine For Roasted Chicken. Here is another project for the Sunday dinners I'm supposed to do. Again good reviews from Cook's Illustrated... 3 Lemons, cut in half 1 c Kosher salt 3/4 c Brown sugar 1/3 c Garlic, crushed 3 Bay leaves 1/4 c Whole black peppercorns 5 Jalapenos, split and seeded 1 tb Dried basil 1 tb Dried oregano 1 tb Dried thyme 1 ga Cold water Place all ingredients together in container big enough to hold whole chicken and mix well. Rinse whole roasting chicken, be sure to remove giblets and any loose parts from cavity. Submerge in brine for 18 to 24 hours, refrigerated. Roast according to usual method.

Beer in the Butt Chicken - A strange name for a great way to cook a chicken. Here is the way to do the same thing on my good old Weber. Saw this in Cook's Illustrated too. Here is the recipe... 1 whole chicken 1 can of beer 2 tablespoons chopped onion 2 tablespoons apple cider vinegar 3 cloves garlic minced Preheat smoker. Wash and trim chicken. While the smoker heats up, open the beer and drink half and only half. With a can opener, cut the top of the beer can off. Add onion, vinegar and garlic to beer. When the smoker is read place the beer in the middle of the rack. Carefully place the chicken over the beer standing up. You might need to get a little creative to make it stand up properly. Make sure the beer can is completely covered by the chicken. Smoke for about 4 hours or until the skin is a dark tan, the meat is pink and juices run clear.

Rotisserie Chicken The main mystery for me is how to get the darn thing on the spit. Here about.com comes to the rescue... There is something of an art to putting meat on the spit. You need a good, firm hold and you need balance. If you put a bird on a spit that isn't balanced, not only will it put undue wear and tear on your rotisserie motor but also it will lead to uneven cooking. Putting the chicken on the spit: Step 1: Have the chicken thawed, cleaned and ready to cook. Have the spit and forks cleaned and the rotisserie ready to go. Step 2: Run the spit through the breast, parallel to the backbone. Try to image a line running through the very center of the bird. The spit will run out through the body opening. Make sure it is centered. Step 3: Attach spit forks into breast and tail areas. Make sure the forks are pressed tightly together and that the chicken is secure. Step 4: Tie the wings together with twine at the first joint from the tip around the back of the chicken. Step 5: Loop a piece of twine around the tail and rod and tie tightly around the crossed legs. Step 6: Test the whole thing for balance by rolling the spit in the palms of you hands. It should turn easily and not have a heavy and light side. If it isn't balanced adjust the spit forks. As the bird cooks it can become a little unbalanced due to fluid loss. I try to keep access to the body cavity and have some celery or carrot sticks, or whatever that I can wedge inside to try and rebalance a bit. Here is the complete recipe at Spit roasted chicken 1 five pound chicken 4 slices bacon 3 tablespoons butter salt and pepper to taste Sprinkle the inside of the chicken with the salt and pepper. Truss the chicken. Place securely on rotisserie skewer. Dry thoroughly with paper towels. Rub with butter and sprinkle with salt. Blanch bacon in boil water for one minute. Secure the strips of bacon over the breast and thighs with string. Preheat your grill and prepare you rotisserie. Place a drip pan under the place where the chicken will be and fill it half full with water. Place chicken on grill with a medium heat. Cook until the center of one breast reached 165 degrees. Remove bacon about 15 minutes before the chicken is done and baste with drippings from the pan. Another tip is to use a syringe with butter in it and inject directly into the breast of the bird every so often. Saw this on a forum somewhere

Rotisserie Chicken. Just got a rotisserie. Here is one recipe on how to use the darn thing...

PCWorld.com - PC World Spotlight on Rewritable DVD Drives. They like the HP DVD Write DVD200i. Seems like this takes the cake. Appears that it is the same as the Sony DRU-120A so thee are good ones to compare

Price Watch ® - Street Price Search Engine. Finding the lowest prices on the Internet isn't easy. Most of the monitoring sites are out of business. The two I use are Pricegrabber for reputable name brand resellers. I also use pricewatch.com to see where the rock bottom is for PC and computer prices. It's a nice site with arrows and things to show you where pricing is.

Technical The layering system We've all heard about it, but just in case you're not sure, here's a quick explanation of what is what and why you need to use it. The Base Layer sits next to the skin. It draws moisture (sweat) away, keeping the skin dry and warm. The best fabrics to choose are synthetic polyester yarns. Forget cotton right now; it stays wet and heavy and you'll smell by the end of the day. The middle layer is the insulating layer. It's the filling in the wicking system sandwich and allows moisture to escape, but keeps the heat in. Try and keep it lightweight – Microfleece is a good fabric to choose. Bear in mind during the spring that this layer can sometimes be the top layer too – so maybe think windproof… The outer layer is the breathable but weatherproof one. The ideal fabric for your jacket and pants should have a system of microscopic holes in it that are small enough that rain and wind can't penetrate, but big enough to let the moisture out. If it claims to be waterproof, make sure the seams are taped – needles make holes. Some final advice on layering: natural fibres aren't good for skiing. Especially not those cotton polar-necks everyone used to pose about in. And don't forget about your hands, feet and head – keep them warm, too.

ALTREC.COM - Ski Shop: Article Skis/Snowboard Bindings Poles for skiers Boots Custom footbeds or Orthotics Socks Extra socks for a change at lunch Long underwear base layer Ski pants Gaiters Synthetic briefs (polypropylene or polyester) Synthetic base layer top Fleece Jacket or Vest Ski jacket with hood Sunglasses Goggles (clear lenses for night riding) No Fog cloth for lenses Sun hat Warm hat Daypack or hydration pack Water bottle or hydration system Gloves or mitts Liner gloves

Cinelli Cinelli Ram Integrated Bars Fully produced in carbon fiber, monocoque, rigid, ergonomic, light, resistant, Ram is the latest revolution. The Ram's main support plan features a wing section with the characteristic drop profile improving the hand grippping. Its sinuous shape has not only been due to the aesthetic sense but also to ergonomics: the front V allows for grasping Ram when leading on the slopes or in spurts. With its side high hand position, this handlebar has been expressely conceived to accompany perfectly the thumb and the palm in their grasping. The passage of the cables is inside and the handle configuration and inclination allow a good approach to the brake levers. The fork tube closure is in aluminum (inserted clutch) to assure a tight and safe clamping. The Ram is a very sophisticated product combining ergonomics, lightness and comfort, with competitive spirit. 100/40, 110/40, 110/42, 120/42, 130/42, 130/44 and 140/44 320 grams Call For Price

Ritchey Bicycle Components Stem torquesStem Torque Specs and bolt pattern on Stems: These are Maximums only. 1. The two steerer clamp bolts DO NOT exceed 150kg-cm (130lbs-in.) torque. For carbon Steerers, DO NOT exceed 90KG+cm (78lbs-in). 2. The four front cap bolts: Tighten the top two bolts first, so that the face plate touches the stem and then torque down the bottom two bolts. This spreads the force down the clamp and not through the middle. DO NOT exceed 90kg-cm (78lbs-in.) torque. *130 lbs-in = 10.8 Foot-Pounds = 14.7 Meter-Newton's *78 lbs-in = 6.5 Foot-Pounds = 8.8 Meter-Newton's ** Pro stems are 10% lower

Ajump: Department: 'Shuttle Barebone System Configurations'. OK found ajump.com which will configure a shuttle barbone configuration and test it too.l Wow, cool!

Tom's Hardware Guide HowTo: Whoohoo! A Mini PC That Goes To The Max - Mini Power Supply v. Standard Power Supply The performance of the ultra-compact PC system is no small feat: equipped in the THG lab with ingredients such as Intel P4/2533, GeForce 4 Ti 4600 and DDR333 RAM, the Shuttle can easily take on high-performance big towers. Computers in the discount class don't have a chance. Added to that, it provides for pleasant noise conditions, thanks to actively regulated heatpipe cooling, and this is not something you're going to find factory-equipped in those antiquated "tin monsters." For a further look at the consistent pace of development, refer to our previous tests Goodbye to Hulking PCs: Athlon Mini-PCs Set The Trend and Build Your Own Mini-PC For The Office. This is the system I'm going to get for Grace. It is super small and quiet. Just need a video card and it already has 1394 and USB. Whoo hoo!

Unlocking Ericsson Download the free logger, connect your Ericsson T39, T65, T68, T68i, R520, contact us with payment and unlock your phone! Log prices are as follows: 1 to 4 = £15 each 5 to 20 = £12 each 21 to 50 = £10 each 51 = £8 each Eureka, found someone, now all I need is a cable!

Sony Ericsson T68 Unlocking Service Use your T68 or T68i with any GSM service provider, worldwide. Ok there it is in the US for $40 plus shipping to Virginia. Aweful tempting!

Remote unlocking for DCT 4, siemens, nokia, ericsson t68 Now you can unlock your own T39, T65, R520, T68i & T68M from the comfort of your own home or office. simply download the logging software for free. Then just simply use a standard fbus/mbus data cable and purchase the logs from us. The software works via the internet so there is no waiting for the logs to be returned. This is almost what I need. It only has a minimum of 5 phone to unlock at once so it is not quite right yet. Still waiting!

MP3DANCER - Desktop Dancers !

Specialized Epic: A Suspension Revolution. Another good preview from a british publication. Plus a note on the new XTR for 2003. Wow, drool, cool!

Specialized Epic: The Press Weighs In And this is also a great list of good Mountain Biking web sites

Yahoo! Movies: Terminator 3: Rise of the Machines - Greg's Preview. OK, a random site, but a good reference for some of my favorite "Buckets of Blood" movies of all time. Here are all the facts about the 2003 release of Terminator 3. Yahoo! Movies: The Matrix Reloaded - Greg's Preview . Well, the release date is May 15, 2003. I can't wait!

Mountain Bike RacingAnother review of the Epic from Mountain Bike Action. Wow! The new 90mm-travel rear suspension smoothly outperforms the FSRxc over uneven terrain, and it retains its predecessor’s ability to isolate suspension from braking and acceleration forces. The real beauty of the Brain-equipped Fox shock, however, shines when you jump out of the saddle and pound mercilessly on the pedals. Nothing—and we mean nothing—happens. The Epic doesn’t sprint like a hardtail—it sprints better. Hardtails bounce around all over the place when you sprint. The Epic’s inertial valving allows the suspension to continue to react to the bumps, while it halts the downward movement you create by bouncing on the pedals. As fantastic a tale as this may seem, it is as real as the paper these words are printed upon.

Specialized's Radical New Bike: The "Epic" Wow, looking for a new bike. The four bar linkage Horst link has been the best so far, but check out this new Specilized Epic. Understanding the inertial valve concept is the key to comprehending how the Epic's suspension performs. Bump forces from the ground activate the inertial valve inside the Brain, which activates the air shock, giving you suspension compliance. When the bike is rolling across flat ground, the air shock valving is closed, essentially "locking out" the rear suspension. S-Works frames will be available in late July for $2,170. A full range of complete bikes will start at $2,060 and will be on sale in mid-August.

Tom's Hardware Guide Mainboard Guide: DDR400 Kills Rambus: Shooting Star SiS 648 for P4 - Conclusion: SiS 648 Surprises with DDR400 and AGP 8x It seems like getting the DDR400 plus SiS 648 is going to be the highest performance route. Seet he notes below... The signs are auspicious - SiS might be able to land a great hit on the market with its 648 chipset. Compared to its competition (Intel and VIA), the manufacturer leads the way with numerous advantages: the 648 offers modern functions such as DDR400 support and AGP 8x, which are not to be found at all with its competitors. Intel isn't even planning to tackle DDR400 support and AGP 8x until the start of next year. In addition, the Intel 845G chipset is only meant for DDR266 at the moment, followed by DDR333 in August.