{
  "version": 3,
  "sources": ["ssg:https://framerusercontent.com/modules/neygL0UnMWvor60mbNPw/nseSV4LXeE4dZtmiYFBH/OcD_GeLin-17.js"],
  "sourcesContent": ["import{jsx as e,jsxs as t}from\"react/jsx-runtime\";import{Link as i}from\"framer\";import{motion as n}from\"framer-motion\";import*as o from\"react\";export const richText=/*#__PURE__*/t(o.Fragment,{children:[/*#__PURE__*/e(\"p\",{children:\"If you are a highly competitive cyclist like me, then you are always looking for that extra marginal gain. Whether it's that freshly waxed chain/aero helmet saving you a handful of watts, that new set of wheels saving a few hundred grams or that new supplement giving you that extra kick when you need it the most. A lot of the cycling products out there nowadays are just marketing snake oil, some of them are not.\"}),/*#__PURE__*/t(\"p\",{children:[/*#__PURE__*/e(\"em\",{children:/*#__PURE__*/e(\"strong\",{children:\"Written by: \"})}),/*#__PURE__*/e(i,{href:\"https://pascalkwaks.com/\",motionChild:!0,nodeId:\"OcD_GeLin\",openInNewTab:!0,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(n.a,{children:/*#__PURE__*/e(\"em\",{children:/*#__PURE__*/e(\"strong\",{children:\"Pascal Kwaks\"})})})}),\"Like many, of course, I would have preferred to become a professional cyclist, but unfortunately I only discovered my love for cycling at the age of 31. But hey, I can still look at what I can achieve, right?\"]}),/*#__PURE__*/e(\"p\",{children:\"Ever since I started cycling, I have tried almost every crazy \\\"upgrade\\\" out there to help me get faster, and trust me, the things I listed before are just a selection of what I have tried. While remaining within the sporting regulations, who doesn't like taking a shortcut? But the truth is, nothing works better than good ol' sweat and tears. In the end, it's you who needs to put in the training hours. YOU, who drags yourself though another turbo trainer session or into the rain and endless headwinds. It took me a while before I saw the truth.\"}),/*#__PURE__*/e(\"h2\",{children:\"Few years back in the best shape\"}),/*#__PURE__*/e(\"p\",{children:\"Let's rewind a few years back. From 2008 until late 2015 I was in the best shape of my life. During my air force days, I was doing multiple sports almost every day of the week. I ran, swam and was hitting the gym. I didn't look anything like Dwayne \\\"The Rock\\\"Johnson, but I had great stamina. I got to the point, where I was able to do a 5K run, and I was able to see 18 minutes on the clock. And that was without proper running training and when I was still smoking a pack of cigarettes a day.\"}),/*#__PURE__*/e(\"p\",{children:\"But those days quickly disappeared when I got a desk job in IT. I kept my unhealthy lifestyle and at some point I was getting a bit worried about my health. Not that I was feeling any serious issues, but I realised that it probably wouldn't stay the same.\"}),/*#__PURE__*/e(\"h2\",{children:\"Second-hand road bike\"}),/*#__PURE__*/e(\"p\",{children:\"In 2019, I decided to make a change by buying a cheap second-hand road bike on the Dutch equivalent of Ebay for 300 euro. It wasn't a lot, but I was happy and it sparked my love for cycling. It was super heavy, with a lot of dents and a triple chainring. Somehow indexing the gears never seemed to work, and a dropped chain was something I got acquainted with very soon. Around that time, I also quit smoking cold turkey. That and getting married were some of the better choices I have made in my life so far.\"}),/*#__PURE__*/t(\"p\",{children:[\"As the months and years progressed, I got increasingly competitive. I wasn't doing any races yet, but the \",/*#__PURE__*/e(i,{href:\"https://join.cc/cycling-tips/how-much-can-i-still-improve-on-the-bike-this-year/\",motionChild:!0,nodeId:\"OcD_GeLin\",openInNewTab:!0,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(n.a,{children:\"performance gains\"})}),\" were more than enough to keep me striving for more. At some point, I felt that I needed more structure in my training plans, since just riding my bike wasn't giving me the same performance increases anymore. Until now, I had never tried a training plan for a longer period of time, other than some testing with The Sufferfest, which I believe is now called Wahoo System.\"]}),/*#__PURE__*/e(\"h2\",{children:\"Hired a cycling coach\"}),/*#__PURE__*/e(\"p\",{children:\"I did something most people won't do: I hired a cycling coach. After filling out a lengthy questionnaire, and a few days later, I had my first call with him. I learned that he was from Australia but was living in France and that he had worked with some Australian world tour pro's in their youth years. So, a ton of experience and a very impressive resume! It wasn't cheap, it cost me just over a hundred euro every single month.\"}),/*#__PURE__*/e(\"p\",{children:\"What I chose was the lowest tier. The middle tier would give me double the amount of calls with the coach, and would allow for more monthly changes to the training plan. The most expensive plan had unlimited contact moments and plan changes. It also included a personalised food plan. Unfortunately, I don't remember the exact prices, but the most expensive plan was around the 1000 euro mark. In my opinion, that's only for the actual pro's. And even then, I was wondering if there were cheaper alternatives.\"}),/*#__PURE__*/e(\"p\",{children:\"So I bet you are wondering now: Was it worth it for me? Absolutely. After hitting a bit of a plateau, I started making some serious improvements again. In total, I think I hired him for about 1,5 years and almost every single FTP test I did saw me doing another personal best. Something else that was nice were the monthly calls. Whenever I would have a specific event coming up, I could consult my coach, and together we would come up with the best strategy.\"}),/*#__PURE__*/e(\"h2\",{children:\"Long term plan?\"}),/*#__PURE__*/e(\"p\",{children:\"So what was my long-term plan? I would follow the world's best in gravel cycling and see the likes of Laurens ten Dam and Peter Stetina doing incredible things. Laurens took 2nd place in Unbound gravel while being past 40! I'm not going to lie, my wildest dream, like many other people, is to do something similar. Maybe you are chuckling right now, and that's ok, I'm still going to try.\"}),/*#__PURE__*/e(\"p\",{children:\"And then... I decided to terminate my contract with my coach. But if everything was going so well, why quit? You never change a winning team, right? It was a leap of faith indeed. Probably it's a bit exaggerated, but it felt like ending a relationship. It was hard pulling the trigger.\"}),/*#__PURE__*/e(\"p\",{children:\"The reason I did this was because of two things: First, there's the price. 100+ euro every month is a lot of money for most people, me included. And even though the personal contact is nice, I started to wonder if it's really worth it. After all, I learned there are a lot of free and relatively cheap alternatives out there. One of the problems I had with these kind of plans, is that I didn't have the knowledge to judge if they were any good or not. Who was making them? Somebody like me, or did the person have a solid background with academic titles in sports related studies? Something else that made me unsure, was the fact that these plans were often made for the masses. But would it also fit my goals and background?\"}),/*#__PURE__*/e(\"h2\",{children:\"Lack of flexibility\"}),/*#__PURE__*/e(\"p\",{children:\"And then there's the other factor: the lack of flexibility. Every month my coach would give me a new schedule which would go on for another month. Before my coach did all the planning, I would add special days to the calendar. For instance, when I would have a race, or when I couldn't ride for various reasons.\"}),/*#__PURE__*/e(\"p\",{children:\"The only problem is that sometimes I couldn't foresee everything. There were times when the weather was so bad that I would not feel safe/comfortable riding my bike, or a day when I had to put extra hours in at work. When I would know this a few days ahead, I could write my coach a message, and he would change the schedule. But when it's on the same day, that no longer works. I can't expect the coach to monitor his e-mail 24/7. And remember, since I had the cheapest plan, I could only ask for changes once a month.\"}),/*#__PURE__*/e(\"p\",{children:\"So after jumping into the void of being coachless, I signed up for something I heard about a few times: JOIN cycling. JOIN is a cycling app that automatically generates a training plan based on your level and availability. For me, it simply fills the missing gaps. I no longer have to maintain a relationship with my coach, and I have the ultimate flexibility in just one app. I think this is the future of getting better on the bike.\"}),/*#__PURE__*/e(\"h2\",{children:\"Onboarding at the JOIN Cycling app\"}),/*#__PURE__*/t(\"p\",{children:[\"When I first downloaded the app, I had to \",/*#__PURE__*/e(i,{href:\"https://join.cc/training-plan-selector/\",motionChild:!0,nodeId:\"OcD_GeLin\",openInNewTab:!0,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(n.a,{children:\"set up a goal\"})}),\". For 2023 I have two big goals, first to try and qualify for the UCI gravel world cup, the second: get a good result in Unbound gravel. For the world cup, I think I will do 2 or 3 qualifying races. I don't know how strong the field is, and how many attempts I need. Maybe I get a lot of mechanical problems, who knows.\"]}),/*#__PURE__*/e(\"p\",{children:'If I need to pick between qualifying for the world cup and Unbound, the second will always win. So I chose for the \"One day event\" goal in the app: Unbound. When you do that, it asks you for the date, distance, and elevation of the event. Another important thing the app wanted to know is how serious I was as a cyclist, based on the amount of hours that I\\'m willing to put it. Based on that, I fell into the pro bucket. Yeah... ahum.. Not an actual pro, but thank you for believing in me, JOIN.'}),/*#__PURE__*/e(\"h2\",{children:\"Your weekly availability\"}),/*#__PURE__*/e(\"p\",{children:\"After filling in some more details, the cycle starts and JOIN will ask you for your weekly availability:\"}),/*#__PURE__*/e(\"img\",{alt:\"\",className:\"framer-image\",height:\"360\",src:\"https://framerusercontent.com/images/M03yS6LjsvUF3J2SIf6vmIjEM.png\",srcSet:\"https://framerusercontent.com/images/M03yS6LjsvUF3J2SIf6vmIjEM.png 364w\",style:{aspectRatio:\"364 / 720\"},width:\"182\"}),/*#__PURE__*/e(\"p\",{children:\"\\xa0\"}),/*#__PURE__*/e(\"p\",{children:\"This has to be my number one feature of the app. Even when I put in my availability for the week, I can still make adjustments on the same day, minutes before a planned ride. JOIN will do a complete overhaul for my schedule for that week, based on my latest input. How cool is that?! Something that is worth mentioning, is that setting your availability to 6 hours on a day, does not automatically mean that you will get a 6-hour ride. I just means that this is the maximum amount of hours that you have at your disposal.\"}),/*#__PURE__*/e(\"p\",{children:\"I can also choose to ignore the planned ride completely and go freestyle. After each ride, JOIN will ask me for feedback on a scale of 1 to 10. 1 is when it felt like a really light recovery ride, 10 is when you gave it everything. In addition, you get a toggle switch where it asks you if you did the suggested workout.\"}),/*#__PURE__*/e(\"p\",{children:\"And there you have it, your own personalised training plan:\"}),/*#__PURE__*/e(\"p\",{children:\"For every workout, JOIN can tell you why it gives you this specific workout, and once you tap on them, you will get a detailed break-down:\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})}),/*#__PURE__*/e(\"img\",{alt:\"Workout Overview - Pascal Kwaks - JOIN Cycling\",className:\"framer-image\",src:\"https://framerusercontent.com/images/BthukFaysHwuKJdRLgpY1XSGTo.jpg\"}),/*#__PURE__*/e(\"p\",{children:\"\\xa0\"}),/*#__PURE__*/t(\"p\",{children:[\"If you set up your \",/*#__PURE__*/e(i,{href:\"https://join.cc/cycling-tips/how-to-improve-your-ftp/\",motionChild:!0,nodeId:\"OcD_GeLin\",openInNewTab:!0,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(n.a,{children:\"FTP\"})}),\" and threshold \",/*#__PURE__*/e(i,{href:\"https://join.cc/cycling-tips/improve-your-workout-with-a-heart-rate-monitor/\",motionChild:!0,nodeId:\"OcD_GeLin\",openInNewTab:!0,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(n.a,{children:\"heart rate\"})}),\" in the app, all workouts will be modified to match your zones automatically. From there on, you will have the option to export a workout for different purposes, for instance, Zwift, Garmin, Wahoo and Trainingpeaks. I prefer to do my riding outdoors with my Garmin Edge device, so I pick Garmin. After the export is completed, the workout will be available in the Garmin Connect app under the workouts tab. From there you can sync it with your Garmin device. It just works.\"]}),/*#__PURE__*/e(\"p\",{children:\"Another useful feature in the app is that it shows you your initial and current level:\"}),/*#__PURE__*/e(\"p\",{children:\"\\xa0\"}),/*#__PURE__*/e(\"img\",{alt:\"Level - Pascal Kwaks - JOIN Cycling\",className:\"framer-image\",src:\"https://framerusercontent.com/images/M444na22fPyNnTjnGnbKfYyh78.jpg\",srcSet:\"https://framerusercontent.com/images/M444na22fPyNnTjnGnbKfYyh78.jpg 252w\"}),/*#__PURE__*/e(\"p\",{children:\"\\xa0\"}),/*#__PURE__*/e(\"p\",{children:\"For me, this works very motivating. I don't know what the algorithm is behind this bar, but the more hours I put in, the higher my score is. I also believe that the heart rate and power meter data of your previous workouts might come into play, but I cannot fully confirm that. Anyway, this stuff is very addictive because you're always trying to get that number further up.\"}),/*#__PURE__*/t(\"p\",{children:[\"A good thing to note is that the creators of the app are still very active when it comes to further improvements. A couple of weeks ago I installed an update which had a really cool new feature. From now on, the app can tell you your \",/*#__PURE__*/e(i,{href:\"https://join.cc/cycling-tips/eftp-in-the-join-app/\",motionChild:!0,nodeId:\"OcD_GeLin\",openInNewTab:!0,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(n.a,{children:\"estimated FTP\"})}),\", based on all the data it collects from all of your workouts:\"]}),/*#__PURE__*/e(\"p\",{children:\"\\xa0\"}),/*#__PURE__*/e(\"img\",{alt:\"Training Statistics - Pascal Kwaks - JOIN Cycling\",className:\"framer-image\",src:\"https://framerusercontent.com/images/KeocfWDML9sMik8P3B3WhSkKI.jpg\",srcSet:\"https://framerusercontent.com/images/KeocfWDML9sMik8P3B3WhSkKI.jpg 252w\"}),/*#__PURE__*/e(\"p\",{children:\"\\xa0\"}),/*#__PURE__*/e(\"p\",{children:\"Right now, I cannot say yet if this is accurate or not. My next FTP test is still a few weeks away, but things like these keep me hooked to JOIN.\"}),/*#__PURE__*/e(\"p\",{children:\"\\xa0\"})]});export const richText1=/*#__PURE__*/t(o.Fragment,{children:[/*#__PURE__*/e(\"blockquote\",{children:/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:'\"I find working out at home so boring, but I think it\\'s important. How do I make it fun?\"'})})}),/*#__PURE__*/e(\"p\",{children:\"\\xa0\"}),/*#__PURE__*/e(\"p\",{children:'Working out outdoors is of course the most fun to do: you can enjoy the environment, the fresh air, the sun and you train in the \"real world. But training at home is also important and sometimes even necessary. With these five tips from our Jim, working out at home will be fun!'}),/*#__PURE__*/t(\"ol\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/t(\"p\",{children:[/*#__PURE__*/e(\"strong\",{children:\"Make sure you have a goal.\"}),\" How about the Tour of Flanders, Li\\xe8ge-Bastinaken-Li\\xe8ge or \",/*#__PURE__*/e(i,{href:\"https://join.cc/cycling-events/la-marmotte-granfondo-alpes/\",motionChild:!0,nodeId:\"OcD_GeLin\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(n.a,{children:\"la Marmotte\"})}),\", for example? As long as you keep a nice goal in mind, it's much easier to motivate yourself. Make sure your training schedule is also well aligned with your goal.\"]})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/t(\"p\",{children:[/*#__PURE__*/e(\"strong\",{children:\"Video training!\"}),\" Video training can add that extra bit of excitement and fun to your home training. For example, you can race through the Ardennes, or take in some hills in Spain.\"]})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/t(\"p\",{children:[/*#__PURE__*/e(\"strong\",{children:\"Ride a virtual race.\"}),\" Add the competitive element to your individual home training by riding \",/*#__PURE__*/e(i,{href:\"https://join.cc/cycling-tips/zwift-racing-tips/\",motionChild:!0,nodeId:\"OcD_GeLin\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(n.a,{children:\"online races\"})}),\", for example with the multiplayer function of Zwift and Tacx.\"]})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/t(\"p\",{children:[/*#__PURE__*/e(\"strong\",{children:\"Turn on a fun DVD or series.\"}),\" This makes it easier to sustain n a workout, but remember that you are actually training and try not to lose yourself too much in the series or movie, that would be a waste of the workout. It is especially helpful to seek this kind of distraction when doing a longer workout of an hour or two.\"]})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/t(\"p\",{children:[/*#__PURE__*/e(\"strong\",{children:\"Sufficient cooling.\"}),\" Drink enough before you start your workout so that you can recover well afterwards. You generally lose more \",/*#__PURE__*/e(i,{href:\"https://join.cc/cycling-tips/what-should-i-eat-and-drink-before-during-and-after-a-workout/\",motionChild:!0,nodeId:\"OcD_GeLin\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(n.a,{children:\"moisture\"})}),\" indoors than outdoors. \\xa0Provide plenty of fresh air by opening a window, or turn on the fan.\"]})})]})]});export const richText2=/*#__PURE__*/t(o.Fragment,{children:[/*#__PURE__*/e(\"p\",{children:\"New Year's resolutions are part of the New Year, just like spreading salt on the road, listening to the Top 2000 and eating too many oliebollen.\"}),/*#__PURE__*/e(\"p\",{children:\"And although we all make them up again in good spirits, our resolutions are also a cause for skepticism. After all, it's time for a year full of energy, opportunities and challenges, but how do you make sure you don't put the same failed goals on the bucket list year after year at yet another New Year's party?\"}),/*#__PURE__*/t(\"p\",{children:[/*#__PURE__*/e(i,{href:\"https://join.cc/cycling-tips/what-should-i-eat-and-drink-before-during-and-after-a-workout/\",motionChild:!0,nodeId:\"OcD_GeLin\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(n.a,{children:\"Nutrition\"})}),\" and health are often high on the list of good intentions. Commonly heard are: 'snack less', \",/*#__PURE__*/e(i,{href:\"https://join.cc/cycling-tips/i-want-to-lose-weight/\",motionChild:!0,nodeId:\"OcD_GeLin\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(n.a,{children:\"'lose weight'\"})}),' and \\'exercise more\\'. Also \"drink less alcohol,\" or \"take better care of myself,\" appear on many a list.']}),/*#__PURE__*/e(\"p\",{children:\"Wondering how you can make it happen this year? Make it happen.\"}),/*#__PURE__*/e(\"p\",{children:\"These days, almost everyone has an opinion about nutrition. The articles, books and research on nutrition and foods seem endless. Unfortunately, the nuances in the research titles are often missing and we read in the media only the most talked-about facts without the scientific context. Meanwhile, articles about sugar are clicked on Blendle more often than news stories about Syria, for example. So we are curious about information on nutrition, but can't see the forest for the trees and base ourselves on half-truths. This was also evident at a recent symposium where several dieticians reported that during a consultation they spent more time debunking myths than putting together a balanced and complete diet.\"}),/*#__PURE__*/e(\"p\",{children:\"Therefore, seize the new year not to rely on the most sensational messages about nutrition and diets, but choose to start working on a better diet in a structured way with a plan. Once the basics are in place, you can improve through adjustments to your nutrition before, during and after your training or competition. This approach allows plenty of time for improvement in your diet to take place and all your burning questions will be answered.\"}),/*#__PURE__*/e(\"p\",{children:\"'Blue Monday,' by the way, seems to be the day when most good intentions disappear into the trash and we pick up where we left off on December 31. Although I read somewhere that the credibility of this message from 2005 is being questioned by various media outlets. Anyway, this year Blue Monday falls on Jan. 23, so put it in your calendar!\"})]});export const richText3=/*#__PURE__*/t(o.Fragment,{children:[/*#__PURE__*/e(\"p\",{children:\"A question that comes up frequently is what power or heart rate you should focus on in your intervals with the JOIN Cycling workouts. For example, should you look at the heart rate or power that jumps every second or at the average over the entire interval. And is that different for very long intervals or over your entire workout? For example, how do you handle turns or hills in your interval? Should you compensate for the moments when didn\u2019t pedal? Again cycling turns out not to be as easy as it seems.\"}),/*#__PURE__*/t(\"p\",{children:[\"First, there is a big difference in training for heart rate and power. With power, you can focus on target power from the very first seconds. Of course, you may have a bad day or the conditions are not optimal, but in principle it should just be doable. After all, the heart rates and power outputs associated with the intervals are tailored to your abilities. With heart rate, however, you have to trust your instincts much more. Your heart rate rises slowly to the target heart rate and if you trained hard the day before or get dehydrated at the end of your workout, the heart rate response is very difficult to interpret. We have written an extensive article about \",/*#__PURE__*/e(i,{href:\"https://join.cc/cycling-tips/why-cant-i-always-compare-my-power-and-heart-rate/\",motionChild:!0,nodeId:\"OcD_GeLin\",openInNewTab:!0,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(n.a,{children:\"comparing your power and heart rate\"})}),\" before.\"]}),/*#__PURE__*/e(\"h2\",{children:\"Matching the route to your workout\"}),/*#__PURE__*/t(\"p\",{children:[\"What we mainly want to talk about now is what you should do if, for example, you have to ride 250 watts for 10 minutes, but encounter 4 turns or a small hill with downhill. First of all, you try to avoid this of course and match the route to your workout. It is much easier to keep your power output constant with unchanging conditions. So preferably aim your intervals at long stretches straight road on the flat or with an even gradient, as explained in the '\",/*#__PURE__*/e(i,{href:\"https://join.cc/beter-worden-podcast/\",motionChild:!0,nodeId:\"OcD_GeLin\",openInNewTab:!0,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(n.a,{children:\"Beter Worden Podcast\"})}),\"' episode 52.\"]}),/*#__PURE__*/e(\"h2\",{children:\"Target power or heart rate\"}),/*#__PURE__*/t(\"p\",{children:[\"Now that doesn't always work out and in that case do not try to average the target \",/*#__PURE__*/e(i,{href:\"https://join.cc/cycling-tips/train-better-with-a-power-meter/\",motionChild:!0,nodeId:\"OcD_GeLin\",openInNewTab:!0,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(n.a,{children:\"power\"})}),\" or \",/*#__PURE__*/e(i,{href:\"https://join.cc/cycling-tips/improve-your-workout-with-a-heart-rate-monitor/\",motionChild:!0,nodeId:\"OcD_GeLin\",openInNewTab:!0,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(n.a,{children:\"heart rate\"})}),\". After all, that would mean (too) hard accelerations after every turn or all out on a climb with the goal of compensating for the moments you don\u2019t pedal. Of course, you try to minimize those moments, but if you try to compensate this then you are targeting (partially) another energy system. That, of course, is not the purpose of structured intervals.\"]}),/*#__PURE__*/e(\"p\",{children:\"Perhaps more importantly, and in any case a situation that occurs regularly, is when a long and easy endurance training is planned within the endurance. Of course, you then never ride exactly the target power, but you try to stay within the targeted zone with a certain bandwidth. In addition, you may well sprint or push yourself on a short climb, but it is not the intention to ride much higher power numbers on a climb of 10 minutes or longer to compensate for the descent.\"}),/*#__PURE__*/e(\"h2\",{children:\"Headwind or tailwind\"}),/*#__PURE__*/e(\"p\",{children:\"It also happens regularly that the route is cridden with a headwind in the first half and a tailwind for the second half. If you don't pay attention, the first half you ride at 250 watts and the second half at 150 watts. This is then a substantially different effort than a constant 200 Watts, while the average power is the same.\"}),/*#__PURE__*/e(\"p\",{children:\"Based on heart rate, you may find this difference impossible to notice at all. This is because the second half brings with some fatigue and thus the heart rate is automatically a bit higher for the same power output. In addition, a headwind often results in a somewhat higher cadence and thus a less efficient pedaling and therefore also a higher heart rate. So it may very well be that the 250 Watt with the head wind against in the first half results in the same heart rate as the 150 Watt with tailwind.\"}),/*#__PURE__*/e(\"p\",{children:'In the end, it\u2019s is best to adjust the route to the training. Especially with very strong winds, you can try to ride a bit more sheltered or meander a bit more instead of the \"good-old\" first half head wind and then tailwind. Very crazy idea of course, but just give it a try.'})]});export const richText4=/*#__PURE__*/t(o.Fragment,{children:[/*#__PURE__*/e(\"p\",{children:\"JOIN Cycling is co-sponsor of the GP Groot Egmond-Pier-Egmond, the beach race of the year to be held January 7. You'll ride 38 kilometers over the beach, through the dunes, over challenging obstacles and short & steep climbs. The conditions are always challenging, as it may be windy, freezing, snowing or take place during a winter sun. One thing is for sure: this beach race is the most epic race you will ride!\"}),/*#__PURE__*/e(\"blockquote\",{children:/*#__PURE__*/e(\"p\",{style:{\"--framer-text-alignment\":\"center\"},children:\"Beachracing is a discipline that is only practised in winter and is a good way for mountainbikers and road cyclists to have competitive incentives even in the cold months. The tyres on the beach bike have less tread than a mountain bike tyre, in order to ride on beach as hard as possible. After all, that's where 90% of the racing takes place. The rest often consists of technical aspects like stair climbing or other challenging obstacles.\"})}),/*#__PURE__*/e(\"h2\",{children:\"The fastest climber during a beachrace?\"}),/*#__PURE__*/e(\"p\",{children:\"Are you an explosive puncher? Then you have the chance to show yourself during the GP Groot Egmond-Pier-Egmond beachrace in Wijk aan Zee. You will face a 500-meter climb, with a maximum gradient of 8%. The short but steep climb makes the difference in the race and can be compared to the famous Cauberg in terms of gradient. The fastest climbers in the race and among the cyclosportives will win a hotel package from Strandhotel Het Hoge Duin. Who knows, you might surprise one of the (former) pros in this climbing classification.\"}),/*#__PURE__*/e(\"p\",{children:\"On the way back to the finish after 27 km there is a spectacular exit from the beach at Castricum aan Zee. Those who are not in the leading group on their return to the beach towards Castricum aan Zee, or have ridden too much in the red on the climb, can put the distinctive trophy out of their minds. The loose sand at the beach entrance, the steep climb, the steps to descend and the obstacles in the descent back to the beach make this perhaps the most spectacular part of the GP Groot Egmond-Pier-Egmond.\"}),/*#__PURE__*/e(\"h2\",{children:\"On the podium after a beachrace\"}),/*#__PURE__*/e(\"p\",{children:\"Sebastian Langeveld, Timothy Dupont, Lars Boom and Ivar Slik. Just a few of the riders who have been on the podium (several times) during the GP Groot Egmond-Pier-Egmond beachrace. How cool that you can be at the start on the same day as the 9fromer) pro's. The final ceremony will be held once everyone has crossed the finish line, in Sporthal de Watertoren.\"}),/*#__PURE__*/e(\"p\",{children:\"You can take part in this wonderful Le Champion event individually or as a business team participant. Get together with colleagues and/or friends in training and experience the adventure together. Each participant will be able to celebrate the achievement in the Sporthal de Watertoren afterwards. As a business participant, you will have extra benefits and access to the business tent.\"}),/*#__PURE__*/e(\"p\",{children:\"Everything is taken care of: tight organisation, closed course, a well-deserved medal and opportunities to hose down your bike. Will you take on the epic challenge?\"})]});export const richText5=/*#__PURE__*/t(o.Fragment,{children:[/*#__PURE__*/e(\"p\",{children:\"Cycling is not technically a very complicated sport. In essence, cycling is one of the few truly cyclical sports out there, by which is actually meant that it involves repetition of movement.\"}),/*#__PURE__*/e(\"h2\",{children:\"Bike pedaling technique\"}),/*#__PURE__*/e(\"p\",{children:\"The pedal stroke consists of two phases; a downward and an upward phase. Because you are stuck to the pedals on the bike, it is possible to add power\\xa0during both phases, which can be converted into speed. However, this addition of power throughout the pedal stroke does not mean that it is also the most efficient way of cycling.\"}),/*#__PURE__*/e(\"h2\",{children:\"Proper cycling pedal stroke\"}),/*#__PURE__*/e(\"p\",{children:\"In fact, it could be that you are working against yourself. Your upward leg works against the downward leg which is currently delivering power. As a result, this leg actually has to pedal even harder to keep the externally delivered power the same. Obviously not very convenient which will further increase oxygen intake as the total power to be delivered increases further. As a result, fatigue will occur faster which obviously decrease the performance.\"}),/*#__PURE__*/e(\"p\",{children:\"To prevent this obstruction, there are many sensible but, above all, many nonsensical techniques described on the internet. One technique that often comes up is deliberately pulling or sometimes discharging the pedals in the uphill phase. Focusing on this during training should improve pedalling efficiency.\"}),/*#__PURE__*/e(\"h2\",{children:\"Do you push or pull when cycling?\"}),/*#__PURE__*/e(\"p\",{children:\"However, recent research shows that cyclists who consciously pull the pedals upwards consume relatively much more oxygen to deliver the total amount of power (Sch\\xfccker et al, 2016). So the widely preached 'pushing and pulling' on the pedals turns out to be nonsense. The reason for this is actually quite simple too. The feedback from our nerve system is a lot faster and smarter than our consciousness. The muscles in your left leg are much sooner aware of what your right leg is doing, before your consciousness is aware of it. The body automatically looks for the most efficient way to move forward, saving fuel that can come in handy later. Evolutionarily, of course, this is mostly very convenient and logical. So by consciously imposing a different coordination pattern on yourself, you actually disrupt a process that normally runs perfectly automatically.\"}),/*#__PURE__*/e(\"h2\",{children:\"To improve pedaling efficiency or not?\"}),/*#__PURE__*/e(\"p\",{children:\"Definitely yes, just not by interfering with this automatic process. It starts with proper bike tuning. Indeed, within the adjustment, the body itself looks for the most efficient method. If the saddle is too high, the plates wrongly adjusted and the handlebars too deep, pedalling efficiency will never be optimal. So start with a good bike fitting, where you adjust the bike to the body and not the other way around. Think of a bike fitting as a range you have to fall within. A well-trained body should not be bothered by a millimetre difference in saddle height.\"}),/*#__PURE__*/e(\"h2\",{children:\"How to improve pedaling technique and pedal stroke\"}),/*#__PURE__*/t(\"ol\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/t(\"p\",{children:[/*#__PURE__*/e(\"strong\",{children:\"Train a lot of miles\"}),\", basically the human body is not meant to be on a bike. However, the body is incredibly adaptive (read; good at adapting to changing situations). By cycling lots of kilometres, your body will get used to the unnatural pedalling motion and eventually become a lot more efficient. No wonder pros score highest on \",/*#__PURE__*/e(i,{href:{pathVariables:{RRye6LbWE:\"what-is-the-perfect-pedal-stroke-and-how-can-you-train-it\"},unresolvedPathSlugs:{RRye6LbWE:{collectionId:\"OcD_GeLin\",collectionItemId:\"djsX25HvU\"}},webPageId:\"P0p2HyxuZ\"},motionChild:!0,nodeId:\"OcD_GeLin\",openInNewTab:!0,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(n.a,{children:\"pedal stroke\"})}),\" efficiency!\"]})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/t(\"p\",{children:[/*#__PURE__*/e(\"strong\",{children:\"Train at low cadence\"}),\", for example by doing seated power blocks at low \",/*#__PURE__*/e(i,{href:{pathVariables:{RRye6LbWE:\"ideal-cadence\"},unresolvedPathSlugs:{RRye6LbWE:{collectionId:\"OcD_GeLin\",collectionItemId:\"OdidOmNKb\"}},webPageId:\"P0p2HyxuZ\"},motionChild:!0,nodeId:\"OcD_GeLin\",openInNewTab:!0,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(n.a,{children:\"cadence\"})}),\". Because the movement speed is a lot slower, the body can get used to the pedal cycle better. Especially if you make sure the intensity of these blocks is high enough, your body will work on becoming more efficient so that no energy is wasted.\"]})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/t(\"p\",{children:[/*#__PURE__*/e(\"strong\",{children:\"Train at high cadence\"}),\", at first it won't feel comfortable but eventually the body gets used to doing blocks at high cadence. You will start to bounce less in the saddle. When you return to your old, voluntarily chosen cadence, you will find that it feels a lot easier.\"]})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/t(\"p\",{children:[/*#__PURE__*/e(\"strong\",{children:\"Train on different bikes in different disciplines\"}),\". While it used to be thought that mastering something mainly required endless repetition, nowadays the thinking is that it is precisely by changing conditions regularly that the learning process is accelerated. So training on a fixed gear, the mtb or occasionally grabbing the time trial bike is wise. In this light, the same crank length on every bike may also not be that effective at all.\"]})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/t(\"p\",{children:[/*#__PURE__*/e(\"strong\",{children:\"Strength training in the gym\"}),\", cyclists who do \",/*#__PURE__*/e(i,{href:{pathVariables:{RRye6LbWE:\"which-strength-training-will-make-you-ride-faster\"},unresolvedPathSlugs:{RRye6LbWE:{collectionId:\"OcD_GeLin\",collectionItemId:\"Is0PgmbL2\"}},webPageId:\"P0p2HyxuZ\"},motionChild:!0,nodeId:\"OcD_GeLin\",openInNewTab:!0,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(n.a,{children:\"strength training\"})}),\" in the gym in addition to a lot of cycling develop a proven more efficient pedalling movement compared to cyclists who cycle alone. This is thought to be because strength training increases neural adaptations such as improved control of the leg muscles (Loveless et al, 2005). Do prefer to work with free weights and, of course, proper execution.\"]})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/t(\"p\",{children:[/*#__PURE__*/e(\"strong\",{children:\"Improving your endurance capacity\"}),\", as fatigue decreases control considerably. As a result, you also lose efficiency (Pasfield and Doust, 2000).\"]})})]}),/*#__PURE__*/e(\"p\",{children:\"So don't let special pedalling techniques that you have to master fool you. In the end, it is mainly a matter of sitting properly on your bike and regularly taking your body out of its comfort zone by training on varying pedalling frequencies.\"}),/*#__PURE__*/e(\"h5\",{children:\"Literature;\"}),/*#__PURE__*/t(\"ul\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/t(\"p\",{children:[\"Loveless, DJ. Weber, CL. Haseler, LJ. Schneider, DA. (2005) \u2018Maximal leg strength training improves cycling economy in previously untrained men.\u2019\\xa0\",/*#__PURE__*/e(\"em\",{children:\"Medicine and Science in Sports and Exercise\\xa0\"}),\"37(7) pp. 1231-1236\"]})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/t(\"p\",{children:[\"Passfield, L. Doust, JH. (2000) \u2018Changes in cycling efficiency and performance after endurance exercise.\u2019\\xa0\",/*#__PURE__*/e(\"em\",{children:\"Medicine and Science in Sports and Exercise\"}),\"\\xa032 (11) pp. 1935\u20131941\"]})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/t(\"p\",{children:[\"Sch\\xfccker, L. Fleddermann, M. de Lussanet, M. Elischer, J. B\\xf6hmer, C. Zentgraf, K. (2016) \u2018Focusing attention on circular pedaling reduces movement economy in cycling.\u2019\\xa0\",/*#__PURE__*/e(\"em\",{children:\"Psychology of Sport and Exercise\"}),\"\\xa027 pp. 9-17\"]})})]})]});export const richText6=/*#__PURE__*/t(o.Fragment,{children:[/*#__PURE__*/e(\"blockquote\",{children:/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:'\"Every free hour of the day I grab my road bike to train. But instead of cycling faster and longer distances, I actually feel less energetic. Why is that?\"'})})}),/*#__PURE__*/e(\"p\",{children:'To want to succeed as a cyclist, resting and doing nothing should be an important part of your lifestyle. Training hard is important, but heavy training only makes sense if recovery is also \"heavy.'}),/*#__PURE__*/e(\"p\",{children:\"However, the average recreational cyclist hardly ever gets around to this. Training is done in between jobs, which can lead to overtiredness and a lack of fitness. This is also reflected in the question above. The person in question trains every free hour of the day, which does not benefit his or her training.\"}),/*#__PURE__*/e(\"p\",{children:\"To ensure that you recover faster and can eventually ride longer distances, we offer a few tips:\"}),/*#__PURE__*/t(\"ul\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/t(\"p\",{children:[/*#__PURE__*/e(\"strong\",{children:\"Maintain a good \"}),/*#__PURE__*/e(i,{href:\"https://join.cc/cycling-tips/best-approach-to-build-up-my-endurance-rides/\",motionChild:!0,nodeId:\"OcD_GeLin\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(n.a,{children:/*#__PURE__*/e(\"strong\",{children:\"base condition\"})})}),/*#__PURE__*/e(\"strong\",{children:\".\"}),\" This means that the body is well able to burn fats during exercise. This way, the carbohydrate supply in the body can be conserved, delaying fatigue. The secret is in training long and slowly. Novice cyclists often do the opposite: short and intense.\"]})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/t(\"p\",{children:[/*#__PURE__*/e(\"strong\",{children:\"Take your time.\"}),\" Make a good schedule in which you alternate heavy workouts with rest days. Find the right clothes before training and pay attention to your nutrition immediately after cycling. Especially after training, it is important to eat enough protein and carbohydrates as soon as possible.\"]})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/t(\"p\",{children:[/*#__PURE__*/e(\"strong\",{children:\"Loose Riding.\"}),\" After every mountain stage in the big tours, riders nowadays sit on an exercise bike immediately afterwards. Riding loose after a hard effort ensures that the waste products in the muscles are removed faster. Therefore, conclude every workout with a cool down. The last ten minutes of training should be relaxing, so that the legs will feel a little better the next day.\"]})})]}),/*#__PURE__*/e(\"p\",{children:\"And in closing, really give your body and mind a rest after each workout, before continuing with your further work and the order of the day.\"})]});export const richText7=/*#__PURE__*/t(o.Fragment,{children:[/*#__PURE__*/e(\"blockquote\",{children:/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"\\\"I've been riding with a couple of other cyclists for a few weeks now. The cooperation is going fine, but the fan riding doesn't really work yet. As a rider, how do you set up a fan well and effectively?\\\"\"})})}),/*#__PURE__*/e(\"p\",{children:'Fan riding is extremely important, especially when competing as a team. It can make the difference between a unit or a bunch of \"desperate soldiers\" being sent out of the trenches. Chaos, in other words. Choosing the right position, even before the fans are formed, is crucial.'}),/*#__PURE__*/e(\"h3\",{children:\"Basic\"}),/*#__PURE__*/e(\"p\",{children:\"Let's start at the basics of fan riding, which is the single fan. Suppose you are riding in a group of eight riders and you want to ride together as fast as possible. You are riding on a straight road and the wind is diagonally against you, from the left side. The moment the front rider rides on the far left side of the road, the other riders can seek shelter by repeatedly riding behind their predecessor on the right. Thus, the front rider rides into the wind, but the rest of the group rides out of the wind. By taking turns in the lead position, the forces are distributed. The front rider signals with his elbow to the rider behind him at the moment he goes off the lead. He then drops down past the string of teammates and joins the last rider.\"}),/*#__PURE__*/e(\"h3\",{children:\"Double range\"}),/*#__PURE__*/e(\"p\",{children:\"When the speed increases, it is more convenient to ride in a double fan. This is because the leading turns are then shorter, making it less difficult. This works as follows: at the moment a rider leaves the lead, he does not let himself drop completely, but stays on the wheel of the rider behind him. The rider who gets in the lead immediately goes off the lead and does the same as his predecessor. This creates two rows of riders, alternating like a chain. However, this must be done gradually. There is a problem when a rider takes the lead with too much speed or when he is in the lead for too long. This is because then his predecessor is no longer able to stay on his wheel and the chain of riders falls apart.\"}),/*#__PURE__*/e(\"p\",{children:\"Furthermore, it is extremely important to pay attention at every corner and every traffic circle. Because the riders go through the corner one by one, there is always a single fan after that so there is less space for a moment. It is then important to get through the corner or traffic circle with the first riders in order not to end up on the side for a moment. After a turn, the wind direction also changes. Therefore, even before the turn arrives, you need to know which side of the road you are going to ride on when you come out of the turn.\"}),/*#__PURE__*/e(\"p\",{children:\"Riders have to make this decision in a split second. Impeller races are therefore enormously grueling, because they also demand a lot mentally.\"}),/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:\"So Range riding is mainly positioning and thinking well ahead. Good luck!\"})})]});export const richText8=/*#__PURE__*/t(o.Fragment,{children:[/*#__PURE__*/e(\"blockquote\",{children:/*#__PURE__*/e(\"p\",{children:/*#__PURE__*/e(\"strong\",{children:'\"During my training sessions and competitions, I notice that I struggle to distribute my energy properly. How can I manage my energy level better and therefore perform better?\"'})})}),/*#__PURE__*/e(\"p\",{children:\"Racing wisely and having a lot of self-knowledge is important to perform well. That means never going too deep and trusting that the competition will. Always keep an eye on your power meter and don't (always) react to the competition's cutting demarrages. Making optimal use of the energy you have during an effort, also called pacing, is a skill in itself and requires a lot of training.\"}),/*#__PURE__*/e(\"h2\",{children:\"Constant speed\"}),/*#__PURE__*/e(\"p\",{children:\"Running a course with hills and mountains at a constant speed is impossible. After all, you can't ride up and down a mountain at 45 mph. Instead, it is advisable to play with your power. Deliver a lot of power during the climb (the speed is low, so the time gain is high) and use the descent to recover.\"}),/*#__PURE__*/t(\"p\",{children:[\"In addition to making smart use of course sections (downhill, uphill, windward, headwind), it is important for riders to look for their \",/*#__PURE__*/e(i,{href:\"https://join.cc/cycling-tips/how-to-improve-your-ftp/\",motionChild:!0,nodeId:\"OcD_GeLin\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(n.a,{children:\"FTP\"})}),\" (Functional Threshold Power) power in their training sessions. Something special happens in the body when riding at FTP power. This is the highest power the rider can deliver without his or her legs really souring. As soon as you exceed the FTP power, the legs acidify and an effort can be sustained much less long.To find out your \",/*#__PURE__*/e(i,{href:\"https://join.cc/cycling-tips/what-is-critical-power/\",motionChild:!0,nodeId:\"OcD_GeLin\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(n.a,{children:\"ideal power output\"})}),\", you especially need a lot of self-knowledge, good course knowledge but also nerves of steel. After all, the competition races differently than you do. Trust in your own quality and preparation.\"]})]});export const richText9=/*#__PURE__*/t(o.Fragment,{children:[/*#__PURE__*/e(\"blockquote\",{children:/*#__PURE__*/e(\"p\",{style:{\"--framer-text-alignment\":\"center\"},children:/*#__PURE__*/e(\"strong\",{children:'\"I have heard in the corridors that motorpacing is a good method to get in shape faster. Is that true?\"'})})}),/*#__PURE__*/t(\"p\",{children:[\"Motorpacing is already an ancient method of simulating race riding and it is indeed still used. There are also riders who prepare  only cycling the powers you ride in a peloton and keeping a high \",/*#__PURE__*/e(i,{href:\"https://join.cc/cycling-tips/ideal-cadence/\",motionChild:!0,nodeId:\"OcD_GeLin\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(n.a,{children:\"cadence\"})}),\". The added value of motorpacing training sessions is an important factor that causes your fitness to be boosted. That factor is called kinetic or kinetic energy. The higher the speed and the lower the opposing forces such as gravity and air resistance, the higher the kinetic energy.\"]}),/*#__PURE__*/e(\"p\",{children:\"In practice, this means that you more easily maintain your speed during or after holding your legs still. While riding up an slidely ascending road or with a strong headwind, it is impossible to keep your legs still, as you are instantly slow down. As a result, you have to keep constant pressure on the pedals. Training behind a moped increases the speed. The great advantage of this high speed is that rest points can be created regularly.\"}),/*#__PURE__*/e(\"h2\",{children:\"Pedaling frequency\"}),/*#__PURE__*/e(\"p\",{children:\"Especially during high-intensity efforts, this is crucial. This is because the lactic acid in the blood can then be consumed again, reducing the acidification in the muscles. However, it is important that the pedaling frequency (cadans) is high. This is because at a high pedaling frequency, the power delivered is smaller and so is the input of fast muscle fibers that produce a lot of lactic acid.\"}),/*#__PURE__*/e(\"p\",{children:\"But have no fear, riding at high speed facilitates maintaining a high cadence. As a result, fewer fast muscle fibers will be recruited and lactic acid formation will be lower. This combination (rest points with a high cadence) ensures that leg acidification is not a limiting factor and makes it easier to train at a high heart rate for long periods of time. In short: an excellent way of training to increase power at the turning point.\"}),/*#__PURE__*/e(\"h2\",{children:\"Tips for motorpacing trainingsessions\"}),/*#__PURE__*/t(\"ol\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"A motorpacing training session is not easy. The speed is high and in the busy Dutch traffic this can cause dangerous situations. Both the cyclist and the person driving the moped should be experienced in this part. In doing so, choose a quiet environment to complete the training sessions.\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"The exhaust fumes from a moped contain particulate matter. Not ideal for an athlete's lungs. So make sure the moped has a proper exhaust to minimize the inhalation of particulate matter.\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/t(\"p\",{children:[\"Train at a high intensity and in intervals. The goal is to increase power at your \",/*#__PURE__*/e(i,{href:\"https://join.cc/cycling-tips/how-to-improve-your-ftp/\",motionChild:!0,nodeId:\"OcD_GeLin\",openInNewTab:!0,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(n.a,{children:\"FTP\"})}),\". By training in intervals and recovering from them in between, you will be able to push the speed even higher.\"]})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Play with the motor. A motor is an ideal opponent since, provided there is enough fuel, it will always win from you. This allows you to simulate race situations.\"})})]})]});export const richText10=/*#__PURE__*/t(o.Fragment,{children:[/*#__PURE__*/e(\"p\",{children:\"Beet juice continues to keep the cycling peloton pretty busy. We are regularly asked if it really works and in what way exactly. \\xa0And if someone is already convinced of the effect, the question often remains as to what dosage to use and whether it is actually toxic. In order to answer these questions, here are some answers based on several studies on the effect of beet juice.\"}),/*#__PURE__*/e(\"h3\",{children:\"The effect.\"}),/*#__PURE__*/t(\"p\",{children:[\"Several studies have been conducted in recent years with almost exclusively positive results. A British study, for example, found that low intensity exercise took less oxygen and at high constant load, subjects were able to last 16% longer on average. Another study also found beet juice to be an effective means of counteracting the effect of thin air at \",/*#__PURE__*/e(i,{href:\"https://join.cc/cycling-tips/the-reasons-behind-altitude-training/\",motionChild:!0,nodeId:\"OcD_GeLin\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(n.a,{children:\"altitude\"})}),\".\"]}),/*#__PURE__*/e(\"h3\",{children:\"How it works.\"}),/*#__PURE__*/e(\"p\",{children:\"Beet juice contains nitrate (NO3). After ingestion, about 25% returns to the salivary glands in the mouth via the bloodstream. Twenty percent of that is converted to nitrite (NO2-) by bacteria on the tongue. Some of this in turn is converted to nitric oxide (NO) in the stomach and this is absorbed into the blood and tissues. For over 30 years, nitric oxide has been known to lower blood pressure and also play a role against bacterial infections. Nitric oxide, then, your body can make its own from amino acids for a reason. But this only happens when there is less oxygen available. The exogenous route (via food) is therefore superior to this endogenous route.\"}),/*#__PURE__*/e(\"p\",{children:'The main effect that beet juice has on athletic performance is that it improves mitochondrial function. In the mitochondria (part of the cell), energy is released using oxygen. Beet juice causes these \"energy factories\" to require less oxygen and thus work more efficiently. In this way, beet juice ensures that less lactate is produced at the same level of exertion.'}),/*#__PURE__*/e(\"h3\",{children:\"How much nitrate do we need.\"}),/*#__PURE__*/e(\"p\",{children:\"Based on current knowledge, a daily dose of 300 to 400 mg is recommended. This is equivalent to about 300 to 500 ml of beet juice. However, exactly how much nitrate is in beet juice is not stated on the packaging. Thus, there are differences between brands and there is also a difference between beets from the summer and winter harvests. So at this point it is a bit of a guess which beet juice you should have. Therefore, there are also rumors circulating that people make their own beet juice from the most inexpensive beets. This is because with these beets it is more likely, that they were grown on nitrate-rich fertilizer soil. Nitrate pills have also recently become available. These can also help to be sure of the right dose of nitrate. However, no scientific results can yet be found for these.\"}),/*#__PURE__*/e(\"h3\",{children:\"How often?\"}),/*#__PURE__*/e(\"p\",{children:\"Improvements in sports performance have already been measured after three hours after ingesting 500 ml of beet juice. Studies have shown that improvements continue to occur after 5 days of intake and even slight improvements after 14 days of intake.\"}),/*#__PURE__*/e(\"h3\",{children:\"Is it toxic?\"}),/*#__PURE__*/e(\"p\",{children:'Pure sodium nitrate cannot be sold as a dietary supplement in Europe because of its possible toxic effects. The problem lies in the fact that in the body nitrate can be converted into carcinogenic nitrosamines, although a 2008 study was unable to show a link between increased nitrate intake and cancer. The negative image of nitrate therefore stems in part from findings that nitrate-contaminated groundwater can cause cyanosis in infants. So all in all, the health risks don\\'t seem to be too bad. However, since nitrate does not require you to \"stack\" it is advisable not to drink beet juice every day, but to periodize.'}),/*#__PURE__*/e(\"h3\",{children:\"In conclusion?\"}),/*#__PURE__*/e(\"p\",{children:\"Do not rinse your mouth with Listerine and/or other antibacterial mouthwash after drinking beet juice. This way, in fact, the essential bacteria on the tongue that can convert nitrate into nitrite are missing and it is better not to drink beet juice at all.\"}),/*#__PURE__*/e(\"p\",{children:\"Vitamin C and other antioxidants also inhibit the conversion of nitrate to nitrite. Perhaps this is beneficial to prevent the formation of nitrosamines, but as an athlete you want to cause the formation of nitrite. Therefore, taking vitamin C or other antioxidants and beet juice at the same time is also not recommended.\"})]});export const richText11=/*#__PURE__*/t(o.Fragment,{children:[/*#__PURE__*/e(\"p\",{children:\"Living healthier and fitter often goes hand in hand with motivation and setting goals within cycling. To get these goals within reach, it always means training in a structured way for an extended period of time. This is often relatively easy in the first few weeks. Especially when the weather is good or you have just bought a new bike, but after a few weeks you will usually notice a dip in your motivation to get on the bike.\"}),/*#__PURE__*/e(\"p\",{children:\"The reason for this dip has everything to do with the background of your motivation to achieve the goal. When you know where this motivation comes from, or why you are on your bike in the first place, you can also find out where the dip in your motivation to train comes from. With this knowledge, you can then ensure that your motivation does not decrease at all.\"}),/*#__PURE__*/e(\"h2\",{children:\"Changing motivation\"}),/*#__PURE__*/e(\"p\",{children:'Motivation is the driving factor of all behaviour. Since humans always behave in a certain way, motivation must therefore always be present. When it rains, the motivation to stay at home may win out over the motivation to get on the bike. In terms of a definition, motivation is: \"a complex interaction between internal and external forces that result in a particular form of behaviour\".'}),/*#__PURE__*/e(\"h2\",{children:\"The power of motivation\"}),/*#__PURE__*/e(\"p\",{children:\"So behind every form of behaviour is a certain motivation. Strong motivation underlies behaviours such as persevering and doing your best. Because such behaviours are indispensable in sports, motivation predicts sports performance very well. While of course many factors play a role in the creation of sports performance, strong positive motivation is by far the most important. Even a magical concept like talent cannot match the power of motivation. Gert-Jan Theunisse, for example, was known for his extreme motivation. Even during the year he was suspended, he went every month for altitude training in order to be ready for next season.\"}),/*#__PURE__*/e(\"h2\",{children:\"Fulfilling needs\"}),/*#__PURE__*/e(\"p\",{children:\"Apparently, motivation is very important in sport. Therefore, it is interesting to see where motivation in sports comes from. As described, motivation is the driving factor behind behaviour. The purpose of behaviour is to fulfil needs. Research has shown that sport fulfils three important human needs (Martens, 1987). First, sport leads to experiencing stimulation and challenges. These experiences make sports fun and enjoyment is one of the main reasons to play sports. In addition, sport can fulfil the need to be accepted and belong to a group.\"}),/*#__PURE__*/e(\"p\",{children:\"This is a particularly important need among young people, which can be fulfilled by joining a team or training group. Finally, sport can generate feelings of competence. The need to feel yourself competent is a very important human need. This need results in enjoying doing the activities you are good at and getting better and better at the things you often do. In this case, there is a positive motivation spiral.\"}),/*#__PURE__*/e(\"h2\",{children:\"Reasons for cycling\"}),/*#__PURE__*/e(\"p\",{children:\"Besides the different needs that can be met participating in sports, everyone has their own reasons for exercising. For example, some people cycle because of the social contacts in the training group and others cycle out of passion for the activity. These reasons are more superficial and personal than fulfilling the needs discussed earlier. Because of this personal background, the reasons can also be very diverse. All reasons to exercise can be summarised in two different forms of motivation: someone can use sport as a means to achieve a certain goal - so-called external motivation - or exercising is an end in itself. Here, a person plays sport from pure enjoyment and to get satisfaction from the activity, so-called internal motivation. Both external and internal motivation can be divided into three different forms.\"}),/*#__PURE__*/e(\"h3\",{children:\"External regulation\"}),/*#__PURE__*/e(\"p\",{children:\"Firstly, external motivation can come from pure external factors, for example, for money or because the trainer requires it. This form of external motivation is called external regulation. Secondly, a person may have made the external reason to exercise their own. One then speaks of internal pressure, and this form occurs when someone obliges himself to cycle because otherwise he feels guilty. In this case, the external obligation of a trainer or parent has become internal. In the third form of external motivation, the motivation comes entirely from the cyclist himself, but the goal is to perform well and win. This form of motivation is called identified regulation.\"}),/*#__PURE__*/e(\"h3\",{children:\"Internal motivation\"}),/*#__PURE__*/e(\"p\",{children:\"As mentioned, internal motivation can also be divided into three different forms. First, internal motivation can come from the urge to learn. This could include discovering new aspects or learning techniques. In addition, internal motivation can come from the motivation for stimulation. In this form of internal motivation, for example, cycling is practised to gain experiences such as the pleasure of cycling through beautiful surroundings. Finally, internal motivation can come from the need to achieve something. For example, the pleasure experienced when reaching the top of Mont Ventoux can be a great internal stimulus.\"}),/*#__PURE__*/e(\"h2\",{children:\"The right mix of motivation\"}),/*#__PURE__*/e(\"p\",{children:\"Because with internal motivation, the motivation comes from within someone, this form of motivation is completely self-sufficient. Because it does not require anyone else, this form of motivation is indispensable for reaching the top. After all, there is not always someone ready to tell you to start training. Thus, the achievements of greats in sport are often attributed to the enormous internal motivation they seem to possess from an early age.\"}),/*#__PURE__*/e(\"p\",{children:\"Despite the praise for internal motivation, every athlete needs a little support from time to time. After all, nobody can be constantly motivated to exercise out of sheer love for the activity. Sometimes things get tough or it rains cats and dogs. Then it is suddenly very nice when a little external motivation helps you get over the threshold to go out while it is raining. This external motivation can also be a specific goal like completing the Marmotte successfully.\"}),/*#__PURE__*/e(\"h2\",{children:\"Setting goals for motivation\"}),/*#__PURE__*/e(\"p\",{children:\"Setting goals is therefore nothing more than putting external motivation on paper. When setting goals, it is therefore important to enjoy the road to the goal. After all, this enjoyment is the internal motivation that is crucial when doing sport. In complete absence of internal motivation, no activity can be sustained in the long term. On the contrary, in some situations, external motivation is indispensable as a crutch. So the trick is to find a good mix of external and internal motives to keep cycling.\"}),/*#__PURE__*/e(\"p\",{children:\"Finally, it is of course possible that you have no motivation to cycle at all. In that case, perhaps another sport would be more suitable, but you would most likely not have read this article at the same time.\"})]});export const richText12=/*#__PURE__*/t(o.Fragment,{children:[/*#__PURE__*/e(\"p\",{children:\"At training camp in sunny Albufeira, I left with the Koga formation once for a tough sprint training session. Although spearhead and multiple winner Wim Stroetinga was not present, Robin Chaigneau and Johim Ariesen were. Both men had proven several times in the past to have very fast legs, so all the more reason to develop this strong weapon to perfection. In a sprint prior to this training session Robin already measured over 1800 Watts after 180 km. The rear wheel needed replacing, so expectations were high. On a nice straight road Wim Botman sprinted to 53 km/h, after which Robin, Johim and I could measure our strength on a slightly ascending road over a distance of 300 meters.\"}),/*#__PURE__*/e(\"h2\",{children:\"Sprint training in blocks\"}),/*#__PURE__*/t(\"p\",{children:[\"A total of two \",/*#__PURE__*/e(i,{href:\"https://join.cc/cycling-tips/how-to-do-interval-training-outside/\",motionChild:!0,nodeId:\"OcD_GeLin\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(n.a,{children:\"blocks\"})}),\" of four sprints were completed. It is normal that the peak power of the first onset cannot be sustained for long. After about five seconds the speed stabilizes and the \",/*#__PURE__*/e(i,{href:\"https://join.cc/cycling-tips/ideal-cadence/\",motionChild:!0,nodeId:\"OcD_GeLin\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(n.a,{children:\"cadence\"})}),\" declines due to the depletion of free ATP stored around the muscles. No oxygen is required for this form of energy delivery, nor is lactate produced. Therefore, this form of energy delivery is also called anaerobic alactic. Unfortunately, it also takes a long time before a substantial amount of free ATP is available again. The peak power achieved in the first sprint is therefore no longer achieved in all seven subsequent attempts.\"]}),/*#__PURE__*/e(\"p\",{children:\"Despite the fact that the peak power in the second block is a lot lower than (1340 watts vs. 1443 watts), it is interesting to see if there is a less decay in power output. This sprint follows a 20-minute rest period. There is clearly some free ATP available again, but less than during the very first sprint. In this sprint it is mainly the anaerobic lactic energy system that provides the required energy. Because this is a first sprint after a rest period, the H+ ions from the previous sprints have been buffered away again by hydrogen carbonate. Thus, the effect of lactate accumulation from sprint after sprint is less, allowing the high-intensity effort to be sustained longer.\"}),/*#__PURE__*/e(\"h2\",{children:\"Energy systems\"}),/*#__PURE__*/e(\"p\",{children:\"Despite this treatise on the different energy systems that play a major role in sprinting, it became once again clear how important it is to have a good amount of fast-twitch fibers. After all, these fibers are able to provide energy in this way like no other. Johim showed how he was able to gain several meters on the competition at the very first start, while I showed that I know how to come back quite well in a long sprint. However, despite a maximum speed of over 64 km/h, he did not manage to win, because sprinting is ultimately much more than speed and power. Explosiveness, and especially placing the gear at the right moment, is much more important, as became clear once again today.\"})]});export const richText13=/*#__PURE__*/t(o.Fragment,{children:[/*#__PURE__*/e(\"blockquote\",{children:/*#__PURE__*/e(\"p\",{children:'\"Recently I bought a fitness subscription because I had heard that strength training is good for cyclists. But is it really? And does it also help improve a sprint, breakaway or climbing?\"'})}),/*#__PURE__*/e(\"p\",{children:\"Road cycling is an endurance sport. Indeed, during training sessions or races, long distances are covered, in which the average power output is relatively low. Here, the aerobic energy system in particular is trained. After a period of training, capillarisation increases (formation and development of small blood vessels) and thus also the exchange of oxygen, from blood vessel to muscle. Because the muscles have more oxygen available to them, they are able to burn more fats and carbohydrates and therefore provide more energy. Strength training increases muscle volume, which interferes with the exchange of oxygen between blood vessel and muscle. So you could argue that intensive strength training comes at the expense of endurance power.\"}),/*#__PURE__*/e(\"p\",{children:\"However, today's cycling is much more than an endurance sport. Races are in many cases decided in a sprint or ultimate demarrage/power explosion. Parts in which you can excel if you have a fair amount of strength. So the question of whether strength training contributes meaningfully to a sprint, demarrage or climbing is not very difficult to answer. In fact, it certainly does. But strength can also be a limiting factor while riding a long time trial or climb.\"}),/*#__PURE__*/e(\"p\",{children:\"The danger is that strength training can come at the expense of endurance. You can be such a strong sprinter, but you will need to have enough energy when you start the sprint. Finding the right form and tuning of strength training is therefore crucial for a cyclist.\"}),/*#__PURE__*/e(\"h3\",{children:\"Know your body\"}),/*#__PURE__*/e(\"p\",{children:\"So before riders start strength training, they should think carefully about what purpose they want to use this strength training for and how their own body is put together. For example, there are different workouts for each muscle fiber type. For example, type IIB fibers have the characteristics of being able to deliver a lot of force, but cannot sustain it for long. Especially during sprints and short violent demarrages, these muscle fibers are used. Strength training has a great effect on this type of muscle fiber. The muscles can deliver much more power and increase in size (hypertrophy). Unfortunately, the consequence of this is a negative effect on endurance and a substantial weight gain. A sprinter eager to survive a hill should be careful with this form of strength training.\"}),/*#__PURE__*/e(\"p\",{children:\"So strength training can certainly make a positive contribution to performance on the bike. However, it is important to choose the right form of strength training, taking into account the characteristics that need to be improved. Strength training should be as specific as possible. The muscle groups being strengthened should be the same and trained as much as possible in the same way as on the bike. Squats and step-up are the best exercises for this. Training with free weights is always preferable to fixed weights, since then multiple muscle groups that also provide coordination and balance must be controlled. After a period of strength training, not only is there an increase in strength, but also the coordination pattern on the bike changes. Therefore, cycling will always need to be done after strength training. In any case, never start strength training too fanatically, but first make sure you fully master the technique behind the exercises. Then carefully build up the weight. Good luck!\"})]});export const richText14=/*#__PURE__*/t(o.Fragment,{children:[/*#__PURE__*/e(\"p\",{children:\"In autumn and winter, it becomes less pleasant for some to enjoy cycling outside. That is why it is very handy if you can train indoors at home. Just bought a new Tacx or Wahoo but no idea where to start with indoor training and looking for tips & tricks? To get you started, we have a few tips for you. This will make it easier to start indoor training on the Tacx or Wahoo smarttrainer.\"}),/*#__PURE__*/e(\"p\",{children:\"The great thing about training at home is that you can completely focus on the training itself and are not distracted by other road users, traffic lights or the weather. This allows you to keep a close eye on exactly what your training is doing to you. But is it enough to sit down and enjoy a bit of cycling? Here are our tips for a successful start to home training!\"}),/*#__PURE__*/e(\"h2\",{children:\"Start with indoor training\"}),/*#__PURE__*/t(\"ol\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/t(\"p\",{children:[/*#__PURE__*/e(\"strong\",{children:\"Make sure you have a goal.\"}),\" Aimless indoor training is not a good idea, whether you ride in a virtual world or not. If you are already more experienced, you probably know exactly how to keep that one ambitious goal in mind that makes training useful and fun for yourself. If you are a true beginner, contact an expert or load up on a (JOIN) indoor workout that gives the right build-up for you. Selecting the right training goal within the JOIN Cycling cycling app will create the most efficient training schedule for you.\"]})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/t(\"p\",{children:[/*#__PURE__*/e(\"strong\",{children:\"Do an performance test before you start.\"}),\"\\xa0With the outcome of an performance test, you will know exactly where your areas of improvement lie and where you are already strong. If you want to test as accurately as possible, it is best to choose an exercise test with longer blocks (of about six minutes). That way, at the end of the day, you will have a test in your hands that allows you to make good steps towards your final goal. Enter the results of your FTP and your heart rate reference point in your personal profile in the JOIN app and you will train in the right zones at all times.\"]})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/t(\"p\",{children:[/*#__PURE__*/e(\"strong\",{children:\"No performance test? Do a test within the JOIN app.\"}),\"\\xa0This will give you an indication of your power and heart rate at the threshold. The JOIN app detects the right values and adds them to your training plan. This way, you are always 'on track' for achieving your goals.\"]})})]}),/*#__PURE__*/e(\"h2\",{children:\"Zwift the race of your life\"}),/*#__PURE__*/t(\"p\",{children:[\"Zwift is an indoor training application where you can both train and ride \",/*#__PURE__*/e(i,{href:\"https://join.cc/cycling-tips/zwift-racing-tips/\",motionChild:!0,nodeId:\"OcD_GeLin\",openInNewTab:!0,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(n.a,{children:\"Zwift races\"})}),\" in a virtual world. With or without opponents. The races are calculated on Watt/kg. In other words, your FTP divided by your body weight. This way, the races remain as fair as possible and you ride against equal riders in the various level groups. There are many different races available, at multiple times of the day. From small flat rounds, to longer distances with more hills or steep clminbings in them, to time trials. The riders you virtually encounter come from all over the world. You will be amazed at the size of the pelotons.\"]}),/*#__PURE__*/e(\"h2\",{children:\"Indoor training within Zwift\"}),/*#__PURE__*/t(\"p\",{children:[\"Indoor training within Zwift's virtual world is also a good option. Zwift offers many different workouts, for the various different training goals. You can also up load your JOIN workout (via a zwo.file or link with TrainingPeaks). You have the option to ride the workout with or without ERG mode. \",/*#__PURE__*/e(i,{href:\"https://join.cc/cycling-tips/training-in-erg-mode-on-your-indoor-trainer/\",motionChild:!0,nodeId:\"OcD_GeLin\",openInNewTab:!0,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(n.a,{children:\"ERG mode\"})}),\" is a mode that ensures you have constant pressure on your pedals, so you can perform your workout perfectly as long as you keep pressure on the pedals. If your cadence drops, the smarttrainer will adjust the resistance. In this way, you continue to deliver the workload required for the desired result at all times. The disadvantage is that if your cadence drops too low, it gets to heavy that you can no longer rotate the pedals normally. Find the right balance and training method for yourself!\"]})]});export const richText15=/*#__PURE__*/t(o.Fragment,{children:[/*#__PURE__*/e(\"p\",{children:\"According to many cycling followers, the core of the sport is not so much in the last 200 meters. They feel that cycling takes place while climbing in the mountains. There we see the suffering of the rider in its optima forma. Fighting against himself, the natural environment and his opponents. We look forward eagerly to the duel of the climbers when they conquer the high Alps and steep Pyrenean peaks in the upcoming Tour. And we ourselves want nothing more than to cycle in the mountains. But how hard do the best climbers ride uphill? When can a cyclist be called a climber? In other words, how does a climber reach the top?\"}),/*#__PURE__*/e(\"h3\",{children:\"Climber type among cyclists\"}),/*#__PURE__*/e(\"p\",{children:\"Within cycling and mountain climbing, the category of climbers can be divided into different types and sizes. In particular, the race climber and the tempo climber are clearly distinguishable from each other. The race climber is often too light to do time trials. They can handle uphill tempo changes well and the race climber is tall and thin or just small. The tempo climber is often slightly taller, has difficulty with acceleration but has an excellent time trial uphill. Jan Ullrich is such a tempo climber. In this article, we will focus on the race climber and the tempo climber and everything in between.\"}),/*#__PURE__*/e(\"h3\",{children:\"Oxygen intake in mountain climbing\"}),/*#__PURE__*/e(\"p\",{children:\"First, climbers naturally have extremely high maximum oxygen uptake (VO2max). Oxygen allows the body to burn fats and carbohydrates and thus release energy. Oxygen enters through the lungs and is transported through the blood to the muscles. The more oxygen an athlete can take in, the more he can burn and thus the harder he can cycle. Now, this VO2max is innate and only about 15% trainable. So this is what we call talent!\"}),/*#__PURE__*/e(\"p\",{children:\"Note that the VO2max is expressed in kg/ml/min. So this is a relative measure, which provides perfect guidance for climbers since climbing is a battle with gravity and lightweights are thus at an advantage.\\xa0However, a high VO2max does not guarantee a successful climbing career. Especially during the grand tours, where the highest cols must be conquered, how long you can sustain riding at submaximal levels is especially important. How long can a rider ride at 70%, 80% or 90% of his VO2max? Padilla and colleagues studied among 17 professional cyclists the impact of a big lap. Using heart rate and power data, he concluded that riders cycle only 1.0% to 2.3% above their anaerobic threshold during tough mountain stages.\"}),/*#__PURE__*/t(\"p\",{children:[\"Thus, a rider does not need to make much use of his VO2max. Fortunately for a climber, persistence at submax levels is trainable. Through intensive endurance training and interval training at the anaerobic threshold, the heart rate associated with the threshold will get closer to the maximum heart rate and the rider will be able to pedal more power at his \",/*#__PURE__*/e(i,{href:\"https://join.cc/cycling-tips/how-to-improve-your-ftp/\",motionChild:!0,nodeId:\"OcD_GeLin\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(n.a,{children:\"threshold\"})}),\". The disadvantage of such training is that it can come at the expense of explosiveness. Sloping mountain stages with lots of altimeters can have a completely different outcome than a stage with only an uphill finish.\"]}),/*#__PURE__*/e(\"h3\",{children:\"Muscle fiber types and pedaling frequency\"}),/*#__PURE__*/t(\"p\",{children:[\"To become a top climber, a rider will have to have the right ratio of muscle fiber types in addition to a high maximum oxygen uptake. Everyone possesses so-called slow-twitch type I and fast-twitch type II muscle fibers. Unlike a \",/*#__PURE__*/e(i,{href:\"https://join.cc/cycling-tips/the-all-important-final-meters-the-sprint/\",motionChild:!0,nodeId:\"OcD_GeLin\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(n.a,{children:\"sprinter\"})}),\", a climber naturally possesses more type I fibers. As a result, although a climber cannot produce much power in a short time, because the type I fibers produce little lactate, he can maintain this power for an extremely long time. An additional advantage of the slow muscle fibers is that they take up little volume. This is why climbers are generally petite and lightly built.\\xa0The problem the climber now faces is choosing the right pedaling frequency.As can be seen in the graph, the delivery of maximum power of the fast and slow muscle fibers depends on the contraction rate. Translating this contraction rate into the number of revolutions per minute, the slow muscle fibers are most efficient at a \",/*#__PURE__*/e(i,{href:\"https://join.cc/cycling-tips/ideal-cadence/\",motionChild:!0,nodeId:\"OcD_GeLin\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(n.a,{children:\"cadence\"})}),\" of 60-70 RPM, while the fast muscle fibers deliver optimal power at a cadence of 130-140 RPM. Because the contribution of the fast muscle fibers is proportional to the increase in power, it can be said that for optimal efficiency, the cadence should be increased when more power is required.\"]}),/*#__PURE__*/e(\"p\",{children:\"A climber possesses more slow than fast muscle fibers and does not need to deliver extremely high power during a long climb. In the context of efficiency, he will therefore choose a relatively low pedaling frequency. But it is not that simple. Peak forces become higher as pedaling frequency decreases. Higher peak forces mean a greater contribution from the fast muscle fibers. Something a climber does not want. Opting for a higher pedaling frequency in that case results in lower peak forces, which in turn results in lower efficiency. So it's make or break for the climber.\"}),/*#__PURE__*/e(\"h3\",{children:\"Optimal weight for cycling and climbing\"}),/*#__PURE__*/t(\"p\",{children:[\"Perhaps the most obvious characteristic of a good climber is only now coming into play: \",/*#__PURE__*/e(i,{href:\"https://join.cc/cycling-tips/lean-and-mean/\",motionChild:!0,nodeId:\"OcD_GeLin\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(n.a,{children:\"weight\"})}),\". Climbing in the mountains is a battle against gravity within cycling, and therefore a light climber is by definition at an advantage when the road is uphill. However, a light rider can deliver less power than a tall rider (assuming they are both trained). Therefore, when riding up a climb, the focus is not so much on the absolute power the riders can deliver, but on the relative power.\"]}),/*#__PURE__*/e(\"p\",{children:\"This relative power output is expressed in Watts/kg. An interesting question now is: at what gradient is the light rider at an advantage? Imagine two pro riders: one is 75 kg and pedals 412.5 Watt at his tipping point (412.5/75 = 5.5 Watt/kg). He is clearly a tempo climber. His competitor the race climber is only 60 kg and pedals 360 watts at his tipping point (6.0 watts/kg). It is not hard to imagine that the tempo climber goes faster at low gradients and that the race climber gets to the top sooner when the road rises 12%. What is noticeable is that both riders are not much inferior to each other in terms of speed.\"}),/*#__PURE__*/e(\"p\",{children:\"However, the differences are significant (by pro standards) when both men cycle for an hour at the tipping point.\\xa0Here we have not taken into account the difference in frontal area and drag coefficient. Both of these variables fall in favor of the lighter rider. In addition, the tempo climber has another additional problem: he has to deliver absolutely more power than his lighter competitor during tough mountain stages. That means he consumes in more energy and his heat production is a lot higher. So a heavy rider has to drink a lot more and will have more trouble controlling his body temperature.\"}),/*#__PURE__*/e(\"h3\",{children:\"Top climbers within cycling\"}),/*#__PURE__*/e(\"p\",{children:\"So what does it take within cycling - and specifically mountain climbing - to compete for a good result during a grand tour? And how much power do the top cyclists deliver during mountain climbing on the final col of a tough mountain stage? To find out, controversial doctor Michele Ferrari introduced the VAM. VAM stands for vertical speed in meters per hour. By dividing the altitude difference of a col by the time it takes the rider to cover this distance, you can compare the performance of riders on different cols. What is striking is that almost all of the achievements are older than 10 years.\"}),/*#__PURE__*/e(\"p\",{children:\"Still, Contador leads the list with the climb to Verbier in the 2009 Tour. To put Contador's climb in perspective, he completed the 8.7 km in 20 minutes and 40 seconds. Rui Costa took 22 minutes and 23 seconds in the second stage of the Tour of Switzerland. Once the VAM is known, it is possible to estimate relative power. Using the formula Relative power = VAM / Gradient factor x 100, Contador produced 6.78 Watt/kg (!) in the climb to Verbier. By the way, the gradient factor is the steepness degree of the climb and ranges from 2.6 to 3.1, with 2.6 corresponding to an average gradient of 6% and 3.1 of 11%.\"}),/*#__PURE__*/e(\"p\",{children:\"The steeper a climb is, the easier it is to achieve a high VAM. Because the speed is lower and therefore the influence of air resistance is smaller. Also notable is Indurain's performance. Far from being a race climber, due to his large stature, Indurain weighed about 80 kg during the 1995 Tour. To reach a VAM of 1758 m/h on the Alpe d'Huez, he averaged a relative power of 6.26 Watt/kg. This corresponds to an absolute power output of a whopping 500 Watts! Try keeping that up for 40 minutes.\"}),/*#__PURE__*/e(\"h3\",{children:\"Conclusion\"}),/*#__PURE__*/e(\"p\",{children:\"To become a top climber within cycling and mountain climbing, you must possess some exceptional physical qualities. A relatively high maximum oxygen uptake combined with a large amount of slow muscle fibers is essential to ride hard uphill. If you can maintain a relative power of 6.0 Watt/kg on the longest cols during the Tour, you are a candidate for the podium. Unfortunately, that cannot be achieved with talent alone!\"})]});export const richText16=/*#__PURE__*/t(o.Fragment,{children:[/*#__PURE__*/e(\"blockquote\",{children:/*#__PURE__*/e(\"p\",{children:'\"From riders around me, I constantly hear that the less weight you have, the faster you ride. Is that really true?\"'})}),/*#__PURE__*/e(\"p\",{children:\"It is true that weight, combined with a low fat percentage, is one of the simplest performance determinants in cycling. For example, a low fat percentage allows you to cycle up a mountain harder and more effectively. However, losing too much weight is not good either. Especially in professional cycling, the urge to lose weight seems to have taken quite a hold. Especially in the big tours, it is the flyweights who call the shots. An extremely low weight also has a downside.\"}),/*#__PURE__*/e(\"h2\",{children:\"Weight loss cycling\"}),/*#__PURE__*/t(\"p\",{children:[\"First of all, it is mentally extremely hard to stick to a very strict training and nutrition regime over a long period of time. This also explains the \",/*#__PURE__*/e(i,{href:\"https://join.cc/cycling-tips/lean-and-mean/\",motionChild:!0,nodeId:\"OcD_GeLin\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(n.a,{children:\"weight\"})}),\" fluctuations in many tour favorites. In addition, hormone functions can deteriorate with decreased production of estrogen in women and testosterone in men. In women's cycling, inability to menstruate due to extremely low weight and fat percentage is still common.\"]}),/*#__PURE__*/e(\"p\",{children:\"Because of these reduced hormone functions, bone decalcification (osteoporosis) is also lurking. As a result, fractures occur more quickly in falls. In addition, the functioning of the immune system decreases, causing a person to get sick faster. This can then completely negate the entire performance improvement.\"}),/*#__PURE__*/e(\"p\",{children:\"Training too hard on a fast stomach can cause you to burn protein, in addition to your fat tissue. This - in addition to your weight - also decreases your strength.\"}),/*#__PURE__*/e(\"h2\",{children:\"Conclusion, fat percentage and cycling\"}),/*#__PURE__*/t(\"p\",{children:[\"Not all effects of weight loss are beneficial to your performance in cycling. Make sure you have a good nutrition plan. After all, cyclists need huge amounts of energy to perform their sport. So \",/*#__PURE__*/e(i,{href:\"https://join.cc/cycling-tips/what-should-i-eat-and-drink-before-during-and-after-a-workout/\",motionChild:!0,nodeId:\"OcD_GeLin\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(n.a,{children:\"eating\"})}),\" nothing is not done.\"]})]});export const richText17=/*#__PURE__*/t(o.Fragment,{children:[/*#__PURE__*/e(\"p\",{children:\"Are you curious about your ftp but don't know where to start with an exercise test. You could do an exercise test yourself. We have developed a number of self-tests and a calculator to estimate your FTP even without a power meter. How we do that is explained below.\"}),/*#__PURE__*/e(\"h3\",{children:\"What do we normally measure during an exercise test?\"}),/*#__PURE__*/t(\"p\",{children:[\"With the exercise test we want to determine the FTP and training zones. At one of our locations we start by measuring height, \",/*#__PURE__*/e(i,{href:\"https://join.cc/cycling-tips/lean-and-mean/\",motionChild:!0,nodeId:\"OcD_GeLin\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(n.a,{children:\"weight\"})}),\" and fat percentage. Then we get on the bike and go through a step protocol, men start at 120w, women at 90w. Every 6 minutes the load increases by 30w. Meanwhile we accurately measure heart rate, \",/*#__PURE__*/e(i,{href:\"https://join.cc/cycling-tips/ideal-cadence/\",motionChild:!0,nodeId:\"OcD_GeLin\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(n.a,{children:\"cadence\"})}),\", power, RPE and prick a hole in your ear to take a drop of blood in which we measure the lactate concentration (in mmol/L). This gives us a good picture of how much acidification is present in your body at that moment. It also gives insight into how much energy is being produced mainly from fats or carbohydrates.\"]}),/*#__PURE__*/e(\"p\",{children:\"Because we go through the entire intensity spectrum during the exercise test, we get a good picture of both FTP, your lower and higher zones. We can therefore accurately determine both the aerobic threshold, and the tipping point.\"}),/*#__PURE__*/e(\"img\",{alt:\"\",className:\"framer-image\",src:\"https://framerusercontent.com/images/j3NETzZS1z4oqsiMY0KjKC4t3pQ.png\",srcSet:\"https://framerusercontent.com/images/j3NETzZS1z4oqsiMY0KjKC4t3pQ.png?scale-down-to=512 512w,https://framerusercontent.com/images/j3NETzZS1z4oqsiMY0KjKC4t3pQ.png 838w\"}),/*#__PURE__*/t(\"p\",{children:[\"The aerobic threshold is the point at which fat burning is maximal, this is a hugely important point as this is the intensity you can sustain for several hours. This is because once above this point the body switches completely to carbohydrate burning. Then you rush through all your stored sugars (muscle glycogen) quickly. So the aerobic threshold really says something about endurance capacity and up to what sub-maximal intensity the body stays in fat burning. The next point we measure is the tipping point, at which the production and breakdown of lactate is exactly still in steady state, also called Maximal Lactate Steady State (MLSS) in science. This point corresponds well to the tipping point/\",/*#__PURE__*/e(i,{href:\"https://join.cc/cycling-tips/how-to-improve-your-ftp/\",motionChild:!0,nodeId:\"OcD_GeLin\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(n.a,{children:\"FTP\"})}),\" (Functional Threshold Power; power you can ride for an hour).\"]}),/*#__PURE__*/e(\"h3\",{children:\"Testing yourself\"}),/*#__PURE__*/e(\"p\",{children:\"Above the tipping point, it takes a few more minutes before the acidification gets the better of you and we will abort the test, thereby determining maximum power. This is a good indication of the power you can pedal above your tipping point.\"}),/*#__PURE__*/e(\"p\",{children:\"Of course, you could perform exactly our protocol on your smarttrainer at home, which will allow you to measure your maximum power on this test. However, this defeats the purpose of the exercise test. Without lactate measurements, especially at low intensity, you cannot see where the energy comes from. In addition, you cannot determine your turning point this way.\"}),/*#__PURE__*/e(\"h3\",{children:\"20 minute FTP test\"}),/*#__PURE__*/e(\"p\",{children:\"Using your power meter and/or smart trainer, you can get a good indication of where your turning point is. You can measure that with a 20 minute FTP test. Here you ride a time trial for 20 minutes. You have to plan it well so you don't blow up in the first few minutes. This value is multiplied by 0.95 (95%) to get an indication of the FTP. However, we often see that 95% gives a considerable overestimate of the power output at the tipping point, this is very individual and depends on the type of rider you are as well. Especially for riders with a large anaerobic tank; good at releasing anaerobic energy and therefore able to ride in the 'red' above the turning point, the 20 minute test in combination with the 95% rule gives a considerable overestimate.\"}),/*#__PURE__*/t(\"p\",{children:[\"There are also other \",/*#__PURE__*/e(i,{href:\"https://join.cc/cycling-tips/calculate-your-own-ftp/\",motionChild:!0,nodeId:\"OcD_GeLin\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(n.a,{children:\"self-test FTP\"})}),\" tests you can perform with a power meter. For example, we have several ready for you in the \",/*#__PURE__*/e(i,{href:\"https://join.cc/\",motionChild:!0,nodeId:\"OcD_GeLin\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(n.a,{children:\"JOIN\"})}),\" application, such as a Ramp test, a 12-minute test and even a 4-minute all-out test. It is best to choose a test that suits you well. If the test is too difficult you cannot repeat it once every 6 to 8 weeks. In doing so, always try to keep conditions as similar as possible. Keep in mind that these self FTP tests are not as accurate as an exercise test with lactate measurement.\"]}),/*#__PURE__*/e(\"h3\",{children:\"No power meter\"}),/*#__PURE__*/t(\"p\",{children:[\"If you do not have a power meter, it is very difficult to estimate someone's power. This can be done uphill using the climbing times, but unfortunately it is not in our backyard. In order to make a rough estimate of the FTP based on speed, we have created a calculator on our site. This gives an indication and is especially a nice tool to see what happens to the power if you are for example 3 kilos lighter or choose a different posture. Still, with this \",/*#__PURE__*/e(i,{href:\"https://join.cc/cycling-tips/calculate-your-own-ftp/\",motionChild:!0,nodeId:\"OcD_GeLin\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(n.a,{children:\"calculator\"})}),\" we can make an estimate and include this in the starting point of guidance.\"]}),/*#__PURE__*/e(\"h3\",{children:\"Measuring performance above the FTP\"}),/*#__PURE__*/e(\"p\",{children:\"We normally perform an anaerobic field test with all riders who have a power meter as well. With this, we better measure how good you are at pedaling values above the turnover point. This is also called anaerobic capacity. Of course, for many people the question is how much this matters with the goals they have. For someone doing a cyclo in the mountains where you cycle mostly below FTP, it's pretty useless. For competitive cyclists (especially in the flat Netherlands) it adds a lot.\"}),/*#__PURE__*/e(\"img\",{alt:\"\",className:\"framer-image\",src:\"https://framerusercontent.com/images/nzMWCVdflu0i2kh8lIHSKZ9eQ.png\",srcSet:\"https://framerusercontent.com/images/nzMWCVdflu0i2kh8lIHSKZ9eQ.png?scale-down-to=512 512w,https://framerusercontent.com/images/nzMWCVdflu0i2kh8lIHSKZ9eQ.png 904w\"}),/*#__PURE__*/t(\"p\",{children:[\"During this test you perform some 10-15 second sprints after a good \",/*#__PURE__*/e(i,{href:\"https://join.cc/cycling-tips/why-warm-up/\",motionChild:!0,nodeId:\"OcD_GeLin\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(n.a,{children:\"warm-up\"})}),\". Then you also ride for 1 and 5 minutes at full speed, all with of course full recovery in between. With these 3 values (15sec, 1minute, 5minutes) your coach will calculate. Then we look mainly at how far above the turning point we measured that same week in our lab. This gives us a good indication of the values above the turning point and thus how big your anaerobic tank is. Doing regular exercise tests on your smarttrainer and with your power meter in addition to measuring your FTP is the way to see how you are doing.\"]}),/*#__PURE__*/e(\"h3\",{children:\"Determining heart rate and power zones\"}),/*#__PURE__*/t(\"p\",{children:[\"Unfortunately, it is not possible for a while to do an accurate exercise test with lactate measurement. For this, the lactate measurement still adds too much. Measuring the aerobic threshold and determining the tipping point much more accurately. Still, with these self-tests and FTP calculator, we can make an estimate of the tipping point based on speed. With this, your trainer can then determine your \",/*#__PURE__*/e(i,{href:\"https://join.cc/cycling-tips/heart-rate-zones/\",motionChild:!0,nodeId:\"OcD_GeLin\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(n.a,{children:\"heart rate\"})}),\" and \",/*#__PURE__*/e(i,{href:\"https://join.cc/cycling-tips/train-better-with-a-power-meter/\",motionChild:!0,nodeId:\"OcD_GeLin\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(n.a,{children:\"power zones\"})}),\" and we can still maintain or improve fitness in a responsible way even though the goals may be a little far away right now.\"]})]});export const richText18=/*#__PURE__*/t(o.Fragment,{children:[/*#__PURE__*/e(\"p\",{children:\"To set a perfect time, a time trialist must be well prepared. Time trial requires a lot of planning and training, it's\\xa0more than a game of hard pedaling. When it comes to time trials, everything has to be right. The pacing strategy plays an important role. On windy and sloping courses, a rider must distribute his forces to perfection. On a flat course, pacing strategy is less important.\"}),/*#__PURE__*/e(\"p\",{children:\"The biggest opponent in time trial is air resistance. You must therefore keep your frontal area as small as possible. Sitting position comes at the expense of comfort and therefore power. With wind tunnel testing and training hours in the time trial position, you can find out which position works best for you. These training hours on the time trial bike are not only important for getting used to the bike position. Cornering technique is almost as important on the time trial bike. This is because a time trial bike is much more difficult to control than a regular road bike. You need to train on this to maintain control during tricky turns.\"}),/*#__PURE__*/e(\"h2\",{children:\"Details in Time Trial\"}),/*#__PURE__*/t(\"p\",{children:[\"When you are in good shape, perfectly seated on the bike and able to go through turns at a decent speed, it is time to pay attention to the details in your Time Trial. When preparing for a time trial, you should explore the course as much as possible. That way you can better assess the turns and already think about your grading strategy. To get into the right focus for the time trial, you can use visualization to play the time trial back in your head several times already. Before the time trial, warm up. Your leg muscles should be well \",/*#__PURE__*/e(i,{href:\"https://join.cc/cycling-tips/why-warm-up/\",motionChild:!0,nodeId:\"OcD_GeLin\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(n.a,{children:\"warmed up\"})}),\" before the race starts, as they will be able to provide more power. It's also good to get your heart rate up well a few times during the warm-up, so you don't immediately catch your breath during the time trial and go into acidosis.\"]}),/*#__PURE__*/e(\"h2\",{children:\"Divide your power\"}),/*#__PURE__*/t(\"p\",{children:[\"Everyone understands that you will have to divide your \",/*#__PURE__*/e(i,{href:\"https://join.cc/cycling-tips/how-to-improve-your-ftp/\",motionChild:!0,nodeId:\"OcD_GeLin\",openInNewTab:!0,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(n.a,{children:\"power\"})}),\" in a 3 km time trial differently than a 60 km time trial. It is impossible to produce the average power you produce during a maximum performance for 3 km also over 60 km. So you have to start in a different way. Looking at a long time trial, where there is no influence of external factors, such as turns, wind and altitude difference, you can classify a time trial in 3 ways:\"]}),/*#__PURE__*/t(\"ol\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"A strong first part, where you give everything and try to hold this in the second part as long as possible.\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Delivering constant power, using up all your available energy.\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Riding the first part of the time trial on reserve, so that you can go flat out in the second part.\"})})]}),/*#__PURE__*/e(\"h2\",{children:\"Studies in Time Trial\"}),/*#__PURE__*/e(\"p\",{children:\"Several studies show that the second way, distributing energy evenly, produces the fastest finishing time in a long time trial. This is because the first way causes the rider to blow up and lose too much time in the second part. Applying the third method leaves the rider with too much energy left when he or she crosses the finish line.\"}),/*#__PURE__*/e(\"p\",{children:\"On a course that is anything but flat and the wind can play a role, option two is definitely not recommended. In order to achieve the fastest time here, the rider must drastically adjust his or her grading strategy. During the climbs and descents, for example, it is smart to vary your power output. After all, you have to have enough energy to face difficult mountains. You can only do this by saving on the flat parts of the course. So to eventually get better at time trials, the main thing you need to do is prepare well, be comfortable on the time trial bike and smartly plan the course in advance. Good luck!\"})]});export const richText19=/*#__PURE__*/t(o.Fragment,{children:[/*#__PURE__*/e(\"h3\",{children:/*#__PURE__*/e(\"em\",{children:\"With an example of a core stability training scheme\"})}),/*#__PURE__*/e(\"p\",{children:\"You can't fire a cannon from a canoe. This is the best way to describe why core stability is so important for a cyclist. In this article we briefly explain why every cyclist should include core stability training in his daily routine and what exercises are the most useful.\"}),/*#__PURE__*/e(\"h2\",{children:\"Why cycling core workouts are important\"}),/*#__PURE__*/e(\"p\",{children:\"Core stability are all the muscles of the back, abdomen, buttocks and hip that provide a stable posture. These muscles are used daily to a greater or lesser extent. On the bike you need them to effectively transfer the power of your legs to the pedals. A better trained core ensures that the posture remains stable during the pedaling movement so that all the power is transferred to the pedal stroke as effectively as possible. Especially at high pedaling frequencies, a better trained core ensures that you do not bounce off the saddle and at very low pedaling frequencies (and a high torque), for example when toiling uphill, it ensures that all power flows to the pedal. You will notice that you need these muscles if you cycle uphill a lot and your lower back starts to ache. The same can happen during long stretches against the wind. If your goal is to climb a mountain, it makes sense to give these muscles extra attention when training off the bike.\"}),/*#__PURE__*/e(\"h2\",{children:\"5 rules for a good core workout for cyclists\"}),/*#__PURE__*/e(\"p\",{children:\"The fact that most cyclists are not used to core stability training often lies in the lack of knowledge of what exactly they can do. In addition, many routines are quite too long and you'd rather spend that time on the bike. Therefore below please find our 5 rules for a good core stability routine.\"}),/*#__PURE__*/t(\"ol\",{children:[/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Work on your core stability at least 3 times a week. Less is too little while more is better.\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Do the same exercises as much as possible. Keep it simple, this way you ensure that you actually do it. Bring in some new exercises only after 8 weeks when you feel the need for a new set.\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Always do it at the same time. For example, right out of bed or after you get out of the shower, before bed. It doesn't really matter, but work on that routine.\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"A total set of exercises including rest, should not last more than 5 to 8 minutes. Longer is not necessary and only makes it harder to stick to the routine.\"})}),/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"p\",children:/*#__PURE__*/e(\"p\",{children:\"Train back, abdomen, buttocks and hip in equal measure. Be especially careful not to overwork those abs because you want to have that hot beach body. If the balance is missing, it can actually lead to additional pain in your back or elsewhere.\"})})]}),/*#__PURE__*/e(\"h2\",{children:\"Our top-5 core exercises for cyclists\"}),/*#__PURE__*/t(\"p\",{children:[\"With the above tips in mind, here are 5 exercises suitable to any cyclist. Ideally, you should do all the exercises for 40 seconds. If that is not possible, start with 20 seconds and slowly build up to 40 seconds. If it is too easy for you, do the exercises for a maximum of 60 seconds. Between the exercises you keep 5 seconds rest. A yoga mat is nice but not really necessary, a carpet works fine as well.\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})]}),/*#__PURE__*/e(\"ol\",{children:/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"h3\",children:/*#__PURE__*/e(\"h3\",{children:/*#__PURE__*/e(\"strong\",{children:\"The superman plank.\"})})})}),/*#__PURE__*/t(\"p\",{children:[\"Put both your hands and knees on the floor, then simultaneously extend your left arm and right leg and hold this position with slight movements for 40 seconds. Then it's the turn of the right arm and left leg.\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})]}),/*#__PURE__*/e(\"ol\",{start:\"2\",children:/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"h3\",children:/*#__PURE__*/e(\"h3\",{children:/*#__PURE__*/e(\"strong\",{children:\"The bicycle crunch\"})})})}),/*#__PURE__*/t(\"p\",{children:[\"It sounds more complicated than it is and there are countless versions, but while cycling in the air you raise your upper body about 10 centimeters off the ground. In doing so, you can try to use your hands under your head to touch your knee with your elbows, but this is not a must. As long as you start to feel the abdominal muscles you're OK. This also trains your hips through the cycling movement.\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})]}),/*#__PURE__*/e(\"ol\",{start:\"3\",children:/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"h3\",children:/*#__PURE__*/e(\"h3\",{children:/*#__PURE__*/e(\"strong\",{children:\"The side plank\"})})})}),/*#__PURE__*/t(\"p\",{children:[\"Lie on one elbow and hold your body in the air like a plank. The oblique abdominal muscles in particular will get a good workout. You can make this exercise extra heavy by moving your upper leg 10 to 20 centimeters up and down, or by dipping the hips to the floor.\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})]}),/*#__PURE__*/e(\"ol\",{start:\"4\",children:/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"h3\",children:/*#__PURE__*/e(\"h3\",{children:/*#__PURE__*/e(\"strong\",{children:\"The bridge with leg raises\"})})})}),/*#__PURE__*/t(\"p\",{children:[\"Lie on your back, then lift your buttocks off the ground and bring your knees to a 90-degree angle. Tighten the buttocks and abdomen so that your knees, hips, and shoulders are in a straight line. Then alternate extending the left and right leg all the way out.\",/*#__PURE__*/e(\"br\",{}),/*#__PURE__*/e(\"br\",{className:\"trailing-break\"})]}),/*#__PURE__*/e(\"ol\",{start:\"5\",children:/*#__PURE__*/e(\"li\",{\"data-preset-tag\":\"h3\",children:/*#__PURE__*/e(\"h3\",{children:/*#__PURE__*/e(\"strong\",{children:\"Knee-to-elbow plank\"})})})}),/*#__PURE__*/e(\"p\",{children:\"Bring yourself in the plank position but with arms extended and hands on the floor. Keep the rest of the body stretched. Then alternately move the left knee to the right elbow and vice versa.\"}),/*#__PURE__*/e(\"p\",{children:\"If this routine is still too difficult, make the duration of the exercises a little shorter. If you notice that you need more rest between the exercises, then also shorten the duration of the exercises, so that the total set does not take too long. Finally, do not forget to breathe. This may sound obvious but sometimes it is forgotten in the heat of the moment.\"})]});export const richText20=/*#__PURE__*/t(o.Fragment,{children:[/*#__PURE__*/e(\"p\",{children:'A good polarized training plan contains a combination of different types of workouts and will include workouts around the turnover point and interval workouts in addition to gentle endurance training. We call this the 80/20 rule. In addition to consistency, varying your training in both duration, intensity and also overall volume is an important component of \"getting better\" through polarized training. A schedule where you always do the same thing won\\'t make you better after about eight weeks. This is because the body has then become accustomed to the training stimulus and no longer improves because of it.'}),/*#__PURE__*/e(\"p\",{children:\"However, in recent years there has been a clear trend in intensity distribution, with top endurance athletes training very hard or very quietly. This 80/20 distribution in the training plan - with almost no training in the gray area in between - is also called polarized training.\"}),/*#__PURE__*/e(\"h2\",{children:\"80/20 rule for polarized training\"}),/*#__PURE__*/t(\"p\",{children:[\"The obvious thing to do is train on your Functional Threshold Power (\",/*#__PURE__*/e(i,{href:\"https://join.cc/cycling-tips/how-to-improve-your-ftp/\",motionChild:!0,nodeId:\"OcD_GeLin\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(n.a,{children:\"FTP\"})}),\"), the power a rider can deliver for an hour. Funnily enough, this does not appear to be the most effective way to train. When looking at how high-level athletes trained, it turns out that these athletes have a particular intensity distribution. Research shows roughly a distribution of 80 percent gentle workouts (endurance training) and 20 percent hard workouts (interval) is a distribution that is very common.\"]}),/*#__PURE__*/e(\"p\",{children:\"Training around the FTP is thus virtually avoided. The reason is that training around the tipping point mainly causes fatigue, while the stimulus is not strong enough to improve the body of well-trained endurance athletes. By doing the low-intensity workouts more slowly, by the time interval training is scheduled, you will be equipped enough to go to the limit. Interestingly, this typical 80-20 distribution has been found in cyclists as well as other endurance athletes such as runners, swimmers, rowers and cross-country skiers.\"}),/*#__PURE__*/e(\"p\",{children:\"So it seems that a polarized way of training is more effective than an 80/20 training plane that involved a lot of training around the tipping point. A training distribution where 80 percent of the time is gentle and 20 percent of the time is very heavy seems to provide the right training adaptations while also leaving enough room for recovery.\"}),/*#__PURE__*/e(\"h2\",{children:\"Exercise thresholds\"}),/*#__PURE__*/e(\"p\",{children:'The problem with this method of training, however, is that each rider has a different effort threshold. Thus, each workout can be interpreted differently. So how do you determine what is a \"hard\" workout and what is a \"gentle\" one? A 3 zone model is often used where the boundaries of these zones are determined by the aerobic and anaerobic threshold (this is determined during an exercise test). Everything below the aerobic threshold is characterized as quiet (zone 1), workouts between the aerobic and anaerobic threshold as workouts around the tipping point (zone 2), above the anaerobic threshold the heavy interval workouts take place (zone 3).'}),/*#__PURE__*/e(\"p\",{children:\"Both thresholds can be determined with an exercise test, which measures lactate production. The higher the intensity, the greater the load on the body becomes and the more lactate is produced. Whereas initially there is primarily an increase in the aerobic system, later on more and more anaerobic energy will also be released. The disadvantage of this, however, is that acidification takes place. Two thresholds can be distinguished here: the aerobic threshold and the anaerobic threshold.\"}),/*#__PURE__*/e(\"h3\",{children:\"Aerobic threshold\"}),/*#__PURE__*/t(\"p\",{children:[\"The \",/*#__PURE__*/e(\"em\",{children:\"aerobic threshold\"}),\" is the first point at which the body starts producing substantially more lactate. At this point, absolutely fat burning is maximal. This point is usually around 2 mmol of lactate and can only be determined during an exercise test. The higher the aerobic threshold, the better your \",/*#__PURE__*/e(i,{href:\"https://join.cc/cycling-tips/how-do-you-measure-endurance-capabilities/\",motionChild:!0,nodeId:\"OcD_GeLin\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(n.a,{children:\"endurance training\"})}),\" is.\"]}),/*#__PURE__*/e(\"h3\",{children:\"Anaerobic threshold\"}),/*#__PURE__*/t(\"p\",{children:[\"The \",/*#__PURE__*/e(\"em\",{children:\"anaerobic threshold\"}),\", also called the tipping point, is the last point at which the lactate concentration is stable and balanced. If you start cycling at a power level above the anaerobic threshold, more and more lactate will be produced and your muscles will acidify. This causes you to have to stop the effort. The \",/*#__PURE__*/e(i,{href:\"https://join.cc/cycling-tips/what-is-anaerobic-work-capacity/\",motionChild:!0,nodeId:\"OcD_GeLin\",openInNewTab:!1,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(n.a,{children:\"anaerobic threshold\"})}),\" has a strong correlation with the FTP.\"]}),/*#__PURE__*/e(\"h2\",{children:\"Polarized training plan\"}),/*#__PURE__*/e(\"p\",{children:\"After determining both thresholds, it is important to start working on your fitness with a polarized training plan. Here it is important to keep the intensity during quiet training sessions below the aerobic threshold. This will keep you fresh enough to do vigorous interval training 1-2 times a week. These interval training sessions create adaptations (adjustments in the body) that are not achieved with endurance training. Both of these types of workouts are best performed with a power meter, which makes it possible to control the intensity of the workout very precisely.\"}),/*#__PURE__*/e(\"p\",{children:\"During endurance training, it is important not to cycle too hard and to keep the power below the power at the aerobic threshold. During interval training, on the contrary, the intensity should be above the anaerobic threshold.\"})]});export const richText21=/*#__PURE__*/t(o.Fragment,{children:[/*#__PURE__*/e(\"h2\",{children:\"Running and Cycling: A Dynamic Duo\"}),/*#__PURE__*/e(\"p\",{children:\"Many of today\u2019s cyclists are no longer just riding their bikes. More and more are regularly putting on a pair of running shoes, hitting the gym, swimming, or joining boot camps. The cycling world was surprised last spring when Roglic and Wout van Aert were seen running together on the flanks of the Teide volcano during their altitude training camp. While we already knew that Wout van Aert is not averse to running through the mud with his bike on his shoulder, seeing a general classification rider like Roglic regularly lace up his running shoes was unexpected news to many in the cycling world.\"}),/*#__PURE__*/e(\"p\",{children:\"The question for recreational cyclists is: should we all start running now as well? Did Jumbo-Visma start sending Robert Gesink and Steven Kruiswijk a pair of Nikes with carbon soles? In other words, does running have benefits for cyclists? Before we dive in, let\u2019s separate a few scenarios. First, there\u2019s the cyclist who occasionally enjoys running as cross-training, while keeping their primary goals on the bike\u2014a very balanced approach. Then there\u2019s the cyclist who sets a running goal, making cycling a secondary part of their training. And of course, there are runners who occasionally cycle, but we\u2019ll leave them aside for now.\"}),/*#__PURE__*/e(\"h2\",{children:\"Running and Cycling Training Plan: Running to Improve Cycling Performance\"}),/*#__PURE__*/e(\"p\",{children:\"Let\u2019s start with cyclists who run to boost their cycling performance, as in the case of Roglic. Is it a good idea? As with almost everything, it depends. But let\u2019s be clear: running is not as disastrous for cyclists as some might think. Running uses many of the same muscle groups as cycling, though with a different coordination (strength and length relationship), meaning experienced cyclists may see limited muscle-building benefits from running.\"}),/*#__PURE__*/e(\"p\",{children:\"Nevertheless, running supports cycling fitness through muscle adaptations. Running also strengthens the heart-lung system, which is essential for cycling. Because running is weight-bearing while cycling typically is not (except on climbs), running intensity is generally higher. This means you can train the cardiovascular system effectively in a short time at a high intensity, which can be more efficient than road cycling unless you live near something like Alpe d\u2019Huez.\"}),/*#__PURE__*/e(\"h2\",{children:\"Does Running Help with Cycling?\"}),/*#__PURE__*/e(\"p\",{children:\"Running can enhance a cyclist's cardiovascular fitness and engages similar muscle groups, but it also includes eccentric muscle use\u2014where muscles lengthen on impact. This can be taxing for cyclists unaccustomed to it. Incorporating running gradually can improve fitness and complement cycling, especially when done with care to avoid injuries from overuse.\"}),/*#__PURE__*/e(\"h2\",{children:\"The Eccentric Impact of Running\"}),/*#__PURE__*/e(\"p\",{children:\"Running efficiently trains the cardiovascular system and involves many of the same muscles as cycling. However, it also uses these muscles eccentrically, lengthening them upon impact. This is very different from the concentric muscle movements (shortening) that cyclists are used to, and it can lead to soreness that makes high running volumes challenging. Runners may log 70 kilometers a week, but experienced cyclists often train for more hours on the bike than runners can manage on foot.\"}),/*#__PURE__*/e(\"h2\",{children:\"Running is Always Weight-Bearing\"}),/*#__PURE__*/e(\"p\",{children:\"With running, you are constantly supporting your body weight. This impact affects not only your muscles but also your tendons, joints, and even bones. For beginner runners who are experienced cyclists, a slow buildup is essential. While your cycling fitness may allow you to easily run ten kilometers at a brisk pace, your muscles, tendons, and joints may not be prepared. Often, after just a few running sessions, injuries appear and the running shoes return to the closet. A novice runner with good physical conditioning should start with alternating short running intervals with walking, gradually building up over the first few weeks.\"}),/*#__PURE__*/e(\"h2\",{children:\"Running as Medicine\"}),/*#__PURE__*/e(\"p\",{children:\"There is a positive aspect to this impact. Since cycling is not weight-bearing, it spares the skeletal system. This can be a drawback for cyclists, especially older athletes or women, as they risk losing bone density, a condition known as osteoporosis. Running, with its impact load, can actually help counteract this effect. Whether due to time constraints or other benefits, cyclists may add running to their training now and then. But will running make you faster on the bike?\"}),/*#__PURE__*/e(\"p\",{children:\"The answer is uncertain. Based on your fitness level, you can only handle a certain training load per day, week, or month. If your schedule is already packed with cycling, you can\u2019t simply add running without risking overtraining. If you\u2019re not Roglic, you quite literally run the risk of overdoing it. Additionally, many cyclists have limited training time, and depending on their goals, running may or may not add much value. A core principle of training is specificity: train directly for the goal you want to improve.\"}),/*#__PURE__*/e(\"h2\",{children:\"Cyclists with a Running Goal\"}),/*#__PURE__*/e(\"p\",{children:\"Now, let\u2019s consider cyclists who set a running goal for themselves. First, the advice is to increase training very gradually. Second, continue this gradual progression even if you already have some running experience. Running injuries among cyclists have contributed to the idea that running is \u201Cbad\u201D for cyclists. By building up slowly, you can help prevent injury. Even if trained in running, you\u2019ll notice that running-only workouts total less time than what you\u2019re used to on the bike. This makes long, endurance cycling sessions a perfect addition to support a running-focused training plan.\"}),/*#__PURE__*/e(\"h2\",{children:\"Practical Tips\"}),/*#__PURE__*/e(\"p\",{children:\"Finally, here are a few practical tips. As mentioned, trained cyclists should start running very gradually. Running requires more technique than it may seem. To minimize injury risks, avoid running on uneven surfaces, invest in shoes suited to your body type, and consider a few technique lessons. These steps reduce impact and can significantly lower injury risk. And if running still doesn\u2019t suit you, remember that you can still win the Tour de France without any running training.\"})]});export const richText22=/*#__PURE__*/t(o.Fragment,{children:[/*#__PURE__*/e(\"h2\",{children:\"How to Build Cycling Endurance\"}),/*#__PURE__*/e(\"p\",{children:\"We are frequently asked how to build up the duration of long cycling rides. While your JOIN endurance training plan will guide you, here\u2019s some background on how endurance training helps build up stamina for extended rides.\"}),/*#__PURE__*/e(\"h3\",{children:\"The Purpose of Endurance Training\"}),/*#__PURE__*/e(\"p\",{children:\"Long training rides, also called endurance training rides, focus on building stamina for sustained periods. Rather than aiming to climb faster, the goal is to keep riding longer. This requires a well-developed fat-burning system. At low intensities, the body uses fat for fuel as long as there\u2019s enough oxygen. As intensity rises, carbohydrate usage increases, but because carbohydrate stores are limited, training your fat-burning system allows you to sustain longer rides. Even the leanest athletes have enough fat reserves to fuel their rides for days.\"}),/*#__PURE__*/e(\"h3\",{children:\"The Aerobic Threshold\"}),/*#__PURE__*/e(\"p\",{children:\"Endurance rides should be done at an intensity up to the aerobic threshold, the point where fat-burning reaches its maximum. When intensity exceeds this threshold, the body begins to rely more on carbohydrates, reducing fat usage. For most cyclists, the aerobic threshold lies between 75 and 90 percent of their threshold heart rate or FTP, moving closer to the upper range as endurance improves.\"}),/*#__PURE__*/e(\"h3\",{children:\"First Increase Duration, Then Intensity\"}),/*#__PURE__*/e(\"p\",{children:\"To build endurance, start by assessing how long you can comfortably maintain a low-intensity ride. For example, if you can currently handle three hours without a noticeable increase in heart rate or perceived effort, begin there and gradually increase by about 15 minutes each week. As you progress, add \u201Ctempo blocks\u201D at aerobic threshold intensity, which enhances fat-burning efficiency while slightly increasing speed. Focus first on building duration, then incorporate tempo blocks, and return to extending duration.\"}),/*#__PURE__*/e(\"h3\",{children:\"Avoid Overly Long Training Sessions\"}),/*#__PURE__*/e(\"p\",{children:\"A weekly long endurance ride is recommended, but it doesn\u2019t need to exceed the duration of your goal event by much. For events lasting 4-5 hours, a 4-hour long ride each week is sufficient. Even for longer events, it\u2019s best not to extend your weekly long ride too far. Overly long rides require extensive recovery, which can compromise training in the following week. For ultra-long events, try a longer ride (5-6 hours) once a month and keep other weekly endurance rides to 4-4.5 hours to maintain a balanced training load.\"}),/*#__PURE__*/e(\"h2\",{children:\"How Do I Increase My Cycling Stamina Uphill?\"}),/*#__PURE__*/e(\"p\",{children:\"To boost uphill stamina, focus on strength and endurance at lower cadences, incorporating hill repeats and tempo intervals. Gradually add climbing sessions to train both the legs and cardiovascular system for longer, sustained efforts on steep terrain, helping you tackle climbs with improved endurance and confidence.\"}),/*#__PURE__*/e(\"h2\",{children:\"How Long Does It Take to Build Stamina for Cycling?\"}),/*#__PURE__*/e(\"p\",{children:\"Building cycling stamina takes time and consistency. For noticeable improvement, allow at least 6-8 weeks of steady endurance training. Progress varies, but with regular sessions targeting aerobic capacity, most riders feel a marked increase in stamina within a few months.\"})]});export const richText23=/*#__PURE__*/t(o.Fragment,{children:[/*#__PURE__*/e(\"p\",{children:\"Sprinting, accelerating, descending or time trialing are all very nice to do, but nothing beats cycling up a beautiful mountain pass. There is nothing more rewarding than toiling your way up all those altitude meters arriving on a mountain top or a famous col. Everyone who has ever ridden up a serious climb has also wondered: should I stand on the pedals or stay in the saddle? Usually this question is answered unconsciously as you get out of the saddle on a hunch to try and give some suffering muscle groups a little relief. But which is actually better and where and when should you get out of the saddle? In this article we address these questions.\"}),/*#__PURE__*/e(\"h2\",{children:\"More power and more muscle groups\"}),/*#__PURE__*/t(\"p\",{children:[\"The big difference between standing and seated climbing is in the bio-mechanics. When you stand on the pedals, literally all of your weight is in a straight line above the pedals. This allows you to use more muscles. In particular, your butt and calf muscles can now be recruited much more efficiently, while your quadriceps can also provide more \",/*#__PURE__*/e(i,{href:\"https://join.cc/cycling-tips/train-better-with-a-power-meter/\",motionChild:!0,nodeId:\"OcD_GeLin\",openInNewTab:!0,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(n.a,{children:\"power\"})}),\". In addition, your upper body, trunk and arm muscles can contribute to the forward cycling motion, which allows you to deliver more power overall.\"]}),/*#__PURE__*/e(\"h2\",{children:\"Higher air resistance when climbing standing\"}),/*#__PURE__*/e(\"p\",{children:\"By standing on the pedals, the frontal surface increases considerably and thus the air resistance. Part of the extra power generated by standing is therefore immediately lost to the increased air resistance. However, climbing is usually done at low speeds, so getting out of the saddle does not create a lot of extra resistance.\"}),/*#__PURE__*/e(\"h2\",{children:\"Type-II muscle fibers\"}),/*#__PURE__*/t(\"p\",{children:[\"So by climbing while standing you can deliver more power, just like with \",/*#__PURE__*/e(i,{href:\"https://join.cc/cycling-tips/the-all-important-final-meters-the-sprint/\",motionChild:!0,nodeId:\"OcD_GeLin\",openInNewTab:!0,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(n.a,{children:\"sprinting\"})}),\" while standing. However, this always comes at a cost in terms of higher overall energy consumption, so you will build up more muscle fatigue. Research shows that this higher energy does not go hand in hand with a higher oxygen uptake. This means that this extra power is mostly generated by anaerobic, type-II muscle fibers. As a result, more oxygen is not immediately required to deliver the higher power output. However, this anaerobic energy has a limited availability, so at some point you have to go back in the saddle to recover and work off the lactic acid build up during that anaerobic effort.\"]}),/*#__PURE__*/e(\"p\",{children:\"Everybody who has ever done a long, mountainous cyclosportive ride will recognize this, as on the final climb you can only sustain climbing out of the saddle for a short while, if at all still. A study of high-level cyclists has found that they mainly climb out of the saddle to keep their speed as constant and as high as possible throughout a climb. On steep sections, these cyclists climbed standing for a short time and then on flatter sections they would go back in the saddle to recover.\"}),/*#__PURE__*/e(\"h2\",{children:\"The factors that determine when to stand\"}),/*#__PURE__*/t(\"p\",{children:[\"When is it better to stand than to stay seated? This is actually a fairly complex interplay of several factors. First of all, speed is important. If the speed is high, the extra power gained by standing is compensated by the increased air resistance. Of course, that speed is largely dependent on the steepness of the climb, but also on how strong you are. Research shows that climbing standing is especially beneficial when your power output is close to or above your threshold (or \",/*#__PURE__*/e(i,{href:\"https://join.cc/cycling-tips/how-to-improve-your-ftp/\",motionChild:!0,nodeId:\"OcD_GeLin\",openInNewTab:!0,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(n.a,{children:\"FTP\"})}),\"). However, this point at which it is better to stand is different for each individual. It depends, for example, on the distribution of muscle fibers. Someone with a lot of anaerobic, type-II muscle fibers can stand longer and more often than someone with more aerobic, type-I muscle fibers.\"]}),/*#__PURE__*/e(\"p\",{children:\"Finally, body weight is also a very important factor. Because standing climbing involves putting all of one's weight above the pedals, a heavier cyclist must also support a greater weight. A lighter cyclist can therefore stand more often and for longer, while very heavy cyclists enjoy very few benefits at all from getting out of the saddle.\"}),/*#__PURE__*/e(\"h2\",{children:\"Practical tips\"}),/*#__PURE__*/t(\"p\",{children:[\"Finally, three important tips to keep in mind before you start on that magic climb. Firstly, shift gears a little heavier when you stand. Because you engage more muscle groups when climbing out of the saddle, the coordination also becomes more complex. If the pedaling frequency is too high, the cycling movement will quickly become inefficient because you will be working against your coordination. Therefore, ideally ride with a \",/*#__PURE__*/e(i,{href:\"https://join.cc/cycling-tips/ideal-cadence/\",motionChild:!0,nodeId:\"OcD_GeLin\",openInNewTab:!0,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(n.a,{children:\"cadence\"})}),\" about 5 to 10 rpm lower than sitting down. Secondly, don't sway the bike from left to right. This might look rather impressive, but it also increases rolling resistance. A slight swaying motion can help to improve the bio-mechanical transfer from your hip to your pedals, but don't overdo it.\"]}),/*#__PURE__*/e(\"p\",{children:\"The last and perhaps most important tip is to not underestimate the intelligence of the human body. Your body can tell you when to stand and when not to stand. Try not to override your brain when it tells you something, but learn to listen to it.\"}),/*#__PURE__*/e(\"p\",{children:\"\\xa0\"})]});export const richText24=/*#__PURE__*/t(o.Fragment,{children:[/*#__PURE__*/e(\"p\",{children:\"What many road cyclists who occasionally take the MTB or MTB riders who occasionally ride on the roadbike encounter is that the intensity of these training sessions is difficult to compare. So how can MTB and riding the roadbike be combined in one training schedule?\"}),/*#__PURE__*/e(\"p\",{children:\"First of all it is important to realize that a workout on the MTB is very different from an effort on the road bike. On the road bike, you mainly deliver power below your threshold with a constant pressure on the pedals and often somewhere between 80 and 100 rpm. As a result, the energy supply is for the most part aerobic and mainly the slow muscle fibers type that is dependent on oxygen and fat are used. In addition, the force per pedal rotation is more or less the same for every pedal stroke and power remain constant. There is therefore often enough time to compensate for delays in the rise and fall of the heart rate.\"}),/*#__PURE__*/e(\"p\",{children:\"On the mountain bike, on the other hand, you make short fierce efforts or keep your legs (almost) completely still. It is often really on or off. These efforts, on the other hand, depend largely on the powerful fast muscle fibers and are short and anaerobic. So the powers is much more volatile and the heart rate that goes with it is always lagging. Therefore, the heart rate doesn\u2019t tell well how hard the effort really is.\"}),/*#__PURE__*/e(\"h2\",{children:\"MTB & interval workout\"}),/*#__PURE__*/e(\"p\",{children:\"It is actually impossible to do structured interval training on the MTB. Even short micro intervals of 40 seconds are difficult to execute because it is important to keep the rest intervals the same each time. This does not mean that MTB training once a week is a good addition for a road cyclist with a goal on the road. For example, 2 times 20 minutes of a hard effort on a challenging MTB track is an excellent (unstructured) interval workout. For this road cyclist, it makes little sense to do more training on the MTB because the effort and thus the training effect differs too much from the goal.\"}),/*#__PURE__*/e(\"p\",{children:\"For an MTB rider with a goal on the MTB the opposite applies. A good aerobic endurance training session once or twice a week helps to improve the basic condition, but too much endurance training on the road runs the risk of hampering the strength and explosiveness that the MTB rider needs. It should be noted that a goal such as the Transalp requires much more endurance training than a cross country race.\"}),/*#__PURE__*/e(\"h2\",{children:\"MTB and roadbike with a powermeter\"}),/*#__PURE__*/t(\"p\",{children:[\"With a \",/*#__PURE__*/e(i,{href:\"https://join.cc/cycling-tips/train-better-with-a-power-meter/\",motionChild:!0,nodeId:\"OcD_GeLin\",openInNewTab:!0,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(n.a,{children:\"power meter\"})}),\" on both an MTB and a road bike, the training sessions and the training load can be easily compared and can fit into the same training plan. Of course, this only applies when there is no discrepancy between the two \",/*#__PURE__*/e(i,{href:\"https://join.cc/cycling-tips/which-power-meter-should-i-buy/\",motionChild:!0,nodeId:\"OcD_GeLin\",openInNewTab:!0,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(n.a,{children:\"power meters\"})}),\". It seems like a needless addition, but we see this go wrong more than once. In JOIN we assume \",/*#__PURE__*/e(i,{href:\"https://join.cc/nl/training-tips/normalized-power-trainingsschema/\",motionChild:!0,nodeId:\"OcD_GeLin\",openInNewTab:!0,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(n.a,{children:\"normalized power\"})}),\" to determine the training load. This takes into account the much higher volatility of power on the MTB. The fact that the effort on the MTB is often more intense is not reflected in the average power output, but is apparent from a much higher normalized power output.\"]}),/*#__PURE__*/e(\"h2\",{children:\"Workout with heart rate & RPE\"}),/*#__PURE__*/t(\"p\",{children:[\"It often goes wrong when one trains with power on the road bike and with \",/*#__PURE__*/e(i,{href:\"https://join.cc/nl/training-tips/beter-trainen-met-een-hartslagmeter/\",motionChild:!0,nodeId:\"OcD_GeLin\",openInNewTab:!0,scopeId:\"contentManagement\",smoothScroll:!1,children:/*#__PURE__*/e(n.a,{children:\"heart rate\"})}),\" on the MTB. Especially on the MTB, heart rate says very little about the short, intense efforts. In this case, a power meter on the MTB and only heart rate on the road bike would even be a better combination. Because JOIN estimates the RPE based on normalized power or, in the absence of a power meter this figure on the MTB can sometimes deviate from the actual effort. The heart rate does not adequately tell whether short, intense efforts have been made.\"]}),/*#__PURE__*/e(\"p\",{children:\"As always, but even more so with MTB training based on heart rate, it is very important to let the feeling prevail about the intensity of the training. Especially when JOIN only has access to heart rate data, the RPE number will be weighed more heavily in the calculation of the training load than if power data is also available. As a result, with only heart rate data on the MTB, you can correct the training load by means of a higher RPE number. In this way, road training with power and MTB training with heart rate data can be combined into one training schedule. Of course you still need to make sure that you continue to do specific workouts in line with your goal.\"})]});\nexport const __FramerMetadata__ = {\"exports\":{\"richText15\":{\"type\":\"variable\",\"annotations\":{\"framerContractVersion\":\"1\"}},\"richText17\":{\"type\":\"variable\",\"annotations\":{\"framerContractVersion\":\"1\"}},\"richText19\":{\"type\":\"variable\",\"annotations\":{\"framerContractVersion\":\"1\"}},\"richText8\":{\"type\":\"variable\",\"annotations\":{\"framerContractVersion\":\"1\"}},\"richText14\":{\"type\":\"variable\",\"annotations\":{\"framerContractVersion\":\"1\"}},\"richText18\":{\"type\":\"variable\",\"annotations\":{\"framerContractVersion\":\"1\"}},\"richText23\":{\"type\":\"variable\",\"annotations\":{\"framerContractVersion\":\"1\"}},\"richText22\":{\"type\":\"variable\",\"annotations\":{\"framerContractVersion\":\"1\"}},\"richText4\":{\"type\":\"variable\",\"annotations\":{\"framerContractVersion\":\"1\"}},\"richText13\":{\"type\":\"variable\",\"annotations\":{\"framerContractVersion\":\"1\"}},\"richText20\":{\"type\":\"variable\",\"annotations\":{\"framerContractVersion\":\"1\"}},\"richText16\":{\"type\":\"variable\",\"annotations\":{\"framerContractVersion\":\"1\"}},\"richText9\":{\"type\":\"variable\",\"annotations\":{\"framerContractVersion\":\"1\"}},\"richText5\":{\"type\":\"variable\",\"annotations\":{\"framerContractVersion\":\"1\"}},\"richText24\":{\"type\":\"variable\",\"annotations\":{\"framerContractVersion\":\"1\"}},\"richText6\":{\"type\":\"variable\",\"annotations\":{\"framerContractVersion\":\"1\"}},\"richText11\":{\"type\":\"variable\",\"annotations\":{\"framerContractVersion\":\"1\"}},\"richText1\":{\"type\":\"variable\",\"annotations\":{\"framerContractVersion\":\"1\"}},\"richText21\":{\"type\":\"variable\",\"annotations\":{\"framerContractVersion\":\"1\"}},\"richText7\":{\"type\":\"variable\",\"annotations\":{\"framerContractVersion\":\"1\"}},\"richText\":{\"type\":\"variable\",\"annotations\":{\"framerContractVersion\":\"1\"}},\"richText10\":{\"type\":\"variable\",\"annotations\":{\"framerContractVersion\":\"1\"}},\"richText2\":{\"type\":\"variable\",\"annotations\":{\"framerContractVersion\":\"1\"}},\"richText3\":{\"type\":\"variable\",\"annotations\":{\"framerContractVersion\":\"1\"}},\"richText12\":{\"type\":\"variable\",\"annotations\":{\"framerContractVersion\":\"1\"}},\"__FramerMetadata__\":{\"type\":\"variable\"}}}"],
  "mappings": "+LAAsJ,IAAMA,EAAsBC,EAAIC,EAAS,CAAC,SAAS,CAAcC,EAAE,IAAI,CAAC,SAAS,iaAAia,CAAC,EAAeF,EAAE,IAAI,CAAC,SAAS,CAAcE,EAAE,KAAK,CAAC,SAAsBA,EAAE,SAAS,CAAC,SAAS,cAAc,CAAC,CAAC,CAAC,EAAeA,EAAEC,EAAE,CAAC,KAAK,2BAA2B,YAAY,GAAG,OAAO,YAAY,aAAa,GAAG,QAAQ,oBAAoB,aAAa,GAAG,SAAsBD,EAAEE,EAAE,EAAE,CAAC,SAAsBF,EAAE,KAAK,CAAC,SAAsBA,EAAE,SAAS,CAAC,SAAS,cAAc,CAAC,CAAC,CAAC,CAAC,CAAC,CAAC,CAAC,EAAE,kNAAkN,CAAC,CAAC,EAAeA,EAAE,IAAI,CAAC,SAAS,siBAAwiB,CAAC,EAAeA,EAAE,KAAK,CAAC,SAAS,kCAAkC,CAAC,EAAeA,EAAE,IAAI,CAAC,SAAS,gfAAkf,CAAC,EAAeA,EAAE,IAAI,CAAC,SAAS,iQAAiQ,CAAC,EAAeA,EAAE,KAAK,CAAC,SAAS,uBAAuB,CAAC,EAAeA,EAAE,IAAI,CAAC,SAAS,+fAA+f,CAAC,EAAeF,EAAE,IAAI,CAAC,SAAS,CAAC,6GAA0HE,EAAEC,EAAE,CAAC,KAAK,mFAAmF,YAAY,GAAG,OAAO,YAAY,aAAa,GAAG,QAAQ,oBAAoB,aAAa,GAAG,SAAsBD,EAAEE,EAAE,EAAE,CAAC,SAAS,mBAAmB,CAAC,CAAC,CAAC,EAAE,qXAAqX,CAAC,CAAC,EAAeF,EAAE,KAAK,CAAC,SAAS,uBAAuB,CAAC,EAAeA,EAAE,IAAI,CAAC,SAAS,+aAA+a,CAAC,EAAeA,EAAE,IAAI,CAAC,SAAS,+fAA+f,CAAC,EAAeA,EAAE,IAAI,CAAC,SAAS,6cAA6c,CAAC,EAAeA,EAAE,KAAK,CAAC,SAAS,iBAAiB,CAAC,EAAeA,EAAE,IAAI,CAAC,SAAS,sYAAsY,CAAC,EAAeA,EAAE,IAAI,CAAC,SAAS,+RAA+R,CAAC,EAAeA,EAAE,IAAI,CAAC,SAAS,wtBAAwtB,CAAC,EAAeA,EAAE,KAAK,CAAC,SAAS,qBAAqB,CAAC,EAAeA,EAAE,IAAI,CAAC,SAAS,yTAAyT,CAAC,EAAeA,EAAE,IAAI,CAAC,SAAS,ygBAAygB,CAAC,EAAeA,EAAE,IAAI,CAAC,SAAS,obAAob,CAAC,EAAeA,EAAE,KAAK,CAAC,SAAS,oCAAoC,CAAC,EAAeF,EAAE,IAAI,CAAC,SAAS,CAAC,6CAA0DE,EAAEC,EAAE,CAAC,KAAK,0CAA0C,YAAY,GAAG,OAAO,YAAY,aAAa,GAAG,QAAQ,oBAAoB,aAAa,GAAG,SAAsBD,EAAEE,EAAE,EAAE,CAAC,SAAS,eAAe,CAAC,CAAC,CAAC,EAAE,iUAAiU,CAAC,CAAC,EAAeF,EAAE,IAAI,CAAC,SAAS,ifAAkf,CAAC,EAAeA,EAAE,KAAK,CAAC,SAAS,0BAA0B,CAAC,EAAeA,EAAE,IAAI,CAAC,SAAS,0GAA0G,CAAC,EAAeA,EAAE,MAAM,CAAC,IAAI,GAAG,UAAU,eAAe,OAAO,MAAM,IAAI,qEAAqE,OAAO,0EAA0E,MAAM,CAAC,YAAY,WAAW,EAAE,MAAM,KAAK,CAAC,EAAeA,EAAE,IAAI,CAAC,SAAS,MAAM,CAAC,EAAeA,EAAE,IAAI,CAAC,SAAS,2gBAA2gB,CAAC,EAAeA,EAAE,IAAI,CAAC,SAAS,kUAAkU,CAAC,EAAeA,EAAE,IAAI,CAAC,SAAS,6DAA6D,CAAC,EAAeA,EAAE,IAAI,CAAC,SAAS,4IAA4I,CAAC,EAAeA,EAAE,IAAI,CAAC,SAAsBA,EAAE,KAAK,CAAC,UAAU,gBAAgB,CAAC,CAAC,CAAC,EAAeA,EAAE,MAAM,CAAC,IAAI,iDAAiD,UAAU,eAAe,IAAI,qEAAqE,CAAC,EAAeA,EAAE,IAAI,CAAC,SAAS,MAAM,CAAC,EAAeF,EAAE,IAAI,CAAC,SAAS,CAAC,sBAAmCE,EAAEC,EAAE,CAAC,KAAK,wDAAwD,YAAY,GAAG,OAAO,YAAY,aAAa,GAAG,QAAQ,oBAAoB,aAAa,GAAG,SAAsBD,EAAEE,EAAE,EAAE,CAAC,SAAS,KAAK,CAAC,CAAC,CAAC,EAAE,kBAA+BF,EAAEC,EAAE,CAAC,KAAK,+EAA+E,YAAY,GAAG,OAAO,YAAY,aAAa,GAAG,QAAQ,oBAAoB,aAAa,GAAG,SAAsBD,EAAEE,EAAE,EAAE,CAAC,SAAS,YAAY,CAAC,CAAC,CAAC,EAAE,2dAA2d,CAAC,CAAC,EAAeF,EAAE,IAAI,CAAC,SAAS,wFAAwF,CAAC,EAAeA,EAAE,IAAI,CAAC,SAAS,MAAM,CAAC,EAAeA,EAAE,MAAM,CAAC,IAAI,sCAAsC,UAAU,eAAe,IAAI,sEAAsE,OAAO,0EAA0E,CAAC,EAAeA,EAAE,IAAI,CAAC,SAAS,MAAM,CAAC,EAAeA,EAAE,IAAI,CAAC,SAAS,wXAAwX,CAAC,EAAeF,EAAE,IAAI,CAAC,SAAS,CAAC,6OAA0PE,EAAEC,EAAE,CAAC,KAAK,qDAAqD,YAAY,GAAG,OAAO,YAAY,aAAa,GAAG,QAAQ,oBAAoB,aAAa,GAAG,SAAsBD,EAAEE,EAAE,EAAE,CAAC,SAAS,eAAe,CAAC,CAAC,CAAC,EAAE,gEAAgE,CAAC,CAAC,EAAeF,EAAE,IAAI,CAAC,SAAS,MAAM,CAAC,EAAeA,EAAE,MAAM,CAAC,IAAI,oDAAoD,UAAU,eAAe,IAAI,qEAAqE,OAAO,yEAAyE,CAAC,EAAeA,EAAE,IAAI,CAAC,SAAS,MAAM,CAAC,EAAeA,EAAE,IAAI,CAAC,SAAS,mJAAmJ,CAAC,EAAeA,EAAE,IAAI,CAAC,SAAS,MAAM,CAAC,CAAC,CAAC,CAAC,EAAeG,EAAuBL,EAAIC,EAAS,CAAC,SAAS,CAAcC,EAAE,aAAa,CAAC,SAAsBA,EAAE,IAAI,CAAC,SAAsBA,EAAE,SAAS,CAAC,SAAS,2FAA4F,CAAC,CAAC,CAAC,CAAC,CAAC,EAAeA,EAAE,IAAI,CAAC,SAAS,MAAM,CAAC,EAAeA,EAAE,IAAI,CAAC,SAAS,wRAAwR,CAAC,EAAeF,EAAE,KAAK,CAAC,SAAS,CAAcE,EAAE,KAAK,CAAC,kBAAkB,IAAI,SAAsBF,EAAE,IAAI,CAAC,SAAS,CAAcE,EAAE,SAAS,CAAC,SAAS,4BAA4B,CAAC,EAAE,oEAAiFA,EAAEC,EAAE,CAAC,KAAK,8DAA8D,YAAY,GAAG,OAAO,YAAY,aAAa,GAAG,QAAQ,oBAAoB,aAAa,GAAG,SAAsBD,EAAEE,EAAE,EAAE,CAAC,SAAS,aAAa,CAAC,CAAC,CAAC,EAAE,sKAAsK,CAAC,CAAC,CAAC,CAAC,EAAeF,EAAE,KAAK,CAAC,kBAAkB,IAAI,SAAsBF,EAAE,IAAI,CAAC,SAAS,CAAcE,EAAE,SAAS,CAAC,SAAS,iBAAiB,CAAC,EAAE,qKAAqK,CAAC,CAAC,CAAC,CAAC,EAAeA,EAAE,KAAK,CAAC,kBAAkB,IAAI,SAAsBF,EAAE,IAAI,CAAC,SAAS,CAAcE,EAAE,SAAS,CAAC,SAAS,sBAAsB,CAAC,EAAE,2EAAwFA,EAAEC,EAAE,CAAC,KAAK,kDAAkD,YAAY,GAAG,OAAO,YAAY,aAAa,GAAG,QAAQ,oBAAoB,aAAa,GAAG,SAAsBD,EAAEE,EAAE,EAAE,CAAC,SAAS,cAAc,CAAC,CAAC,CAAC,EAAE,gEAAgE,CAAC,CAAC,CAAC,CAAC,EAAeF,EAAE,KAAK,CAAC,kBAAkB,IAAI,SAAsBF,EAAE,IAAI,CAAC,SAAS,CAAcE,EAAE,SAAS,CAAC,SAAS,8BAA8B,CAAC,EAAE,wSAAwS,CAAC,CAAC,CAAC,CAAC,EAAeA,EAAE,KAAK,CAAC,kBAAkB,IAAI,SAAsBF,EAAE,IAAI,CAAC,SAAS,CAAcE,EAAE,SAAS,CAAC,SAAS,qBAAqB,CAAC,EAAE,gHAA6HA,EAAEC,EAAE,CAAC,KAAK,8FAA8F,YAAY,GAAG,OAAO,YAAY,aAAa,GAAG,QAAQ,oBAAoB,aAAa,GAAG,SAAsBD,EAAEE,EAAE,EAAE,CAAC,SAAS,UAAU,CAAC,CAAC,CAAC,EAAE,kGAAkG,CAAC,CAAC,CAAC,CAAC,CAAC,CAAC,CAAC,CAAC,CAAC,CAAC,EAAeE,EAAuBN,EAAIC,EAAS,CAAC,SAAS,CAAcC,EAAE,IAAI,CAAC,SAAS,kJAAkJ,CAAC,EAAeA,EAAE,IAAI,CAAC,SAAS,yTAAyT,CAAC,EAAeF,EAAE,IAAI,CAAC,SAAS,CAAcE,EAAEC,EAAE,CAAC,KAAK,8FAA8F,YAAY,GAAG,OAAO,YAAY,aAAa,GAAG,QAAQ,oBAAoB,aAAa,GAAG,SAAsBD,EAAEE,EAAE,EAAE,CAAC,SAAS,WAAW,CAAC,CAAC,CAAC,EAAE,gGAA6GF,EAAEC,EAAE,CAAC,KAAK,sDAAsD,YAAY,GAAG,OAAO,YAAY,aAAa,GAAG,QAAQ,oBAAoB,aAAa,GAAG,SAAsBD,EAAEE,EAAE,EAAE,CAAC,SAAS,eAAe,CAAC,CAAC,CAAC,EAAE,0GAA4G,CAAC,CAAC,EAAeF,EAAE,IAAI,CAAC,SAAS,iEAAiE,CAAC,EAAeA,EAAE,IAAI,CAAC,SAAS,6sBAA6sB,CAAC,EAAeA,EAAE,IAAI,CAAC,SAAS,gcAAgc,CAAC,EAAeA,EAAE,IAAI,CAAC,SAAS,uVAAuV,CAAC,CAAC,CAAC,CAAC,EAAeK,EAAuBP,EAAIC,EAAS,CAAC,SAAS,CAAcC,EAAE,IAAI,CAAC,SAAS,mgBAA8f,CAAC,EAAeF,EAAE,IAAI,CAAC,SAAS,CAAC,gqBAA6qBE,EAAEC,EAAE,CAAC,KAAK,kFAAkF,YAAY,GAAG,OAAO,YAAY,aAAa,GAAG,QAAQ,oBAAoB,aAAa,GAAG,SAAsBD,EAAEE,EAAE,EAAE,CAAC,SAAS,qCAAqC,CAAC,CAAC,CAAC,EAAE,UAAU,CAAC,CAAC,EAAeF,EAAE,KAAK,CAAC,SAAS,oCAAoC,CAAC,EAAeF,EAAE,IAAI,CAAC,SAAS,CAAC,gdAA6dE,EAAEC,EAAE,CAAC,KAAK,wCAAwC,YAAY,GAAG,OAAO,YAAY,aAAa,GAAG,QAAQ,oBAAoB,aAAa,GAAG,SAAsBD,EAAEE,EAAE,EAAE,CAAC,SAAS,sBAAsB,CAAC,CAAC,CAAC,EAAE,eAAe,CAAC,CAAC,EAAeF,EAAE,KAAK,CAAC,SAAS,4BAA4B,CAAC,EAAeF,EAAE,IAAI,CAAC,SAAS,CAAC,sFAAmGE,EAAEC,EAAE,CAAC,KAAK,gEAAgE,YAAY,GAAG,OAAO,YAAY,aAAa,GAAG,QAAQ,oBAAoB,aAAa,GAAG,SAAsBD,EAAEE,EAAE,EAAE,CAAC,SAAS,OAAO,CAAC,CAAC,CAAC,EAAE,OAAoBF,EAAEC,EAAE,CAAC,KAAK,+EAA+E,YAAY,GAAG,OAAO,YAAY,aAAa,GAAG,QAAQ,oBAAoB,aAAa,GAAG,SAAsBD,EAAEE,EAAE,EAAE,CAAC,SAAS,YAAY,CAAC,CAAC,CAAC,EAAE,yWAAoW,CAAC,CAAC,EAAeF,EAAE,IAAI,CAAC,SAAS,8dAA8d,CAAC,EAAeA,EAAE,KAAK,CAAC,SAAS,sBAAsB,CAAC,EAAeA,EAAE,IAAI,CAAC,SAAS,4UAA4U,CAAC,EAAeA,EAAE,IAAI,CAAC,SAAS,4fAA4f,CAAC,EAAeA,EAAE,IAAI,CAAC,SAAS,2RAAsR,CAAC,CAAC,CAAC,CAAC,EAAeM,EAAuBR,EAAIC,EAAS,CAAC,SAAS,CAAcC,EAAE,IAAI,CAAC,SAAS,+ZAA+Z,CAAC,EAAeA,EAAE,aAAa,CAAC,SAAsBA,EAAE,IAAI,CAAC,MAAM,CAAC,0BAA0B,QAAQ,EAAE,SAAS,2bAA2b,CAAC,CAAC,CAAC,EAAeA,EAAE,KAAK,CAAC,SAAS,yCAAyC,CAAC,EAAeA,EAAE,IAAI,CAAC,SAAS,qhBAAqhB,CAAC,EAAeA,EAAE,IAAI,CAAC,SAAS,8fAA8f,CAAC,EAAeA,EAAE,KAAK,CAAC,SAAS,iCAAiC,CAAC,EAAeA,EAAE,IAAI,CAAC,SAAS,yWAAyW,CAAC,EAAeA,EAAE,IAAI,CAAC,SAAS,oYAAoY,CAAC,EAAeA,EAAE,IAAI,CAAC,SAAS,sKAAsK,CAAC,CAAC,CAAC,CAAC,EAAeO,EAAuBT,EAAIC,EAAS,CAAC,SAAS,CAAcC,EAAE,IAAI,CAAC,SAAS,iMAAiM,CAAC,EAAeA,EAAE,KAAK,CAAC,SAAS,yBAAyB,CAAC,EAAeA,EAAE,IAAI,CAAC,SAAS,8UAA8U,CAAC,EAAeA,EAAE,KAAK,CAAC,SAAS,6BAA6B,CAAC,EAAeA,EAAE,IAAI,CAAC,SAAS,ycAAyc,CAAC,EAAeA,EAAE,IAAI,CAAC,SAAS,sTAAsT,CAAC,EAAeA,EAAE,KAAK,CAAC,SAAS,mCAAmC,CAAC,EAAeA,EAAE,IAAI,CAAC,SAAS,o2BAAo2B,CAAC,EAAeA,EAAE,KAAK,CAAC,SAAS,wCAAwC,CAAC,EAAeA,EAAE,IAAI,CAAC,SAAS,wjBAAwjB,CAAC,EAAeA,EAAE,KAAK,CAAC,SAAS,oDAAoD,CAAC,EAAeF,EAAE,KAAK,CAAC,SAAS,CAAcE,EAAE,KAAK,CAAC,kBAAkB,IAAI,SAAsBF,EAAE,IAAI,CAAC,SAAS,CAAcE,EAAE,SAAS,CAAC,SAAS,sBAAsB,CAAC,EAAE,2TAAwUA,EAAEC,EAAE,CAAC,KAAK,CAAC,cAAc,CAAC,UAAU,2DAA2D,EAAE,oBAAoB,CAAC,UAAU,CAAC,aAAa,YAAY,iBAAiB,WAAW,CAAC,EAAE,UAAU,WAAW,EAAE,YAAY,GAAG,OAAO,YAAY,aAAa,GAAG,QAAQ,oBAAoB,aAAa,GAAG,SAAsBD,EAAEE,EAAE,EAAE,CAAC,SAAS,cAAc,CAAC,CAAC,CAAC,EAAE,cAAc,CAAC,CAAC,CAAC,CAAC,EAAeF,EAAE,KAAK,CAAC,kBAAkB,IAAI,SAAsBF,EAAE,IAAI,CAAC,SAAS,CAAcE,EAAE,SAAS,CAAC,SAAS,sBAAsB,CAAC,EAAE,qDAAkEA,EAAEC,EAAE,CAAC,KAAK,CAAC,cAAc,CAAC,UAAU,eAAe,EAAE,oBAAoB,CAAC,UAAU,CAAC,aAAa,YAAY,iBAAiB,WAAW,CAAC,EAAE,UAAU,WAAW,EAAE,YAAY,GAAG,OAAO,YAAY,aAAa,GAAG,QAAQ,oBAAoB,aAAa,GAAG,SAAsBD,EAAEE,EAAE,EAAE,CAAC,SAAS,SAAS,CAAC,CAAC,CAAC,EAAE,sPAAsP,CAAC,CAAC,CAAC,CAAC,EAAeF,EAAE,KAAK,CAAC,kBAAkB,IAAI,SAAsBF,EAAE,IAAI,CAAC,SAAS,CAAcE,EAAE,SAAS,CAAC,SAAS,uBAAuB,CAAC,EAAE,yPAAyP,CAAC,CAAC,CAAC,CAAC,EAAeA,EAAE,KAAK,CAAC,kBAAkB,IAAI,SAAsBF,EAAE,IAAI,CAAC,SAAS,CAAcE,EAAE,SAAS,CAAC,SAAS,mDAAmD,CAAC,EAAE,0YAA0Y,CAAC,CAAC,CAAC,CAAC,EAAeA,EAAE,KAAK,CAAC,kBAAkB,IAAI,SAAsBF,EAAE,IAAI,CAAC,SAAS,CAAcE,EAAE,SAAS,CAAC,SAAS,8BAA8B,CAAC,EAAE,qBAAkCA,EAAEC,EAAE,CAAC,KAAK,CAAC,cAAc,CAAC,UAAU,mDAAmD,EAAE,oBAAoB,CAAC,UAAU,CAAC,aAAa,YAAY,iBAAiB,WAAW,CAAC,EAAE,UAAU,WAAW,EAAE,YAAY,GAAG,OAAO,YAAY,aAAa,GAAG,QAAQ,oBAAoB,aAAa,GAAG,SAAsBD,EAAEE,EAAE,EAAE,CAAC,SAAS,mBAAmB,CAAC,CAAC,CAAC,EAAE,6VAA6V,CAAC,CAAC,CAAC,CAAC,EAAeF,EAAE,KAAK,CAAC,kBAAkB,IAAI,SAAsBF,EAAE,IAAI,CAAC,SAAS,CAAcE,EAAE,SAAS,CAAC,SAAS,mCAAmC,CAAC,EAAE,gHAAgH,CAAC,CAAC,CAAC,CAAC,CAAC,CAAC,CAAC,EAAeA,EAAE,IAAI,CAAC,SAAS,qPAAqP,CAAC,EAAeA,EAAE,KAAK,CAAC,SAAS,aAAa,CAAC,EAAeF,EAAE,KAAK,CAAC,SAAS,CAAcE,EAAE,KAAK,CAAC,kBAAkB,IAAI,SAAsBF,EAAE,IAAI,CAAC,SAAS,CAAC,kKAAqKE,EAAE,KAAK,CAAC,SAAS,iDAAiD,CAAC,EAAE,qBAAqB,CAAC,CAAC,CAAC,CAAC,EAAeA,EAAE,KAAK,CAAC,kBAAkB,IAAI,SAAsBF,EAAE,IAAI,CAAC,SAAS,CAAC,0HAA6HE,EAAE,KAAK,CAAC,SAAS,6CAA6C,CAAC,EAAE,gCAA2B,CAAC,CAAC,CAAC,CAAC,EAAeA,EAAE,KAAK,CAAC,kBAAkB,IAAI,SAAsBF,EAAE,IAAI,CAAC,SAAS,CAAC,8LAAiME,EAAE,KAAK,CAAC,SAAS,kCAAkC,CAAC,EAAE,iBAAiB,CAAC,CAAC,CAAC,CAAC,CAAC,CAAC,CAAC,CAAC,CAAC,CAAC,EAAeQ,EAAuBV,EAAIC,EAAS,CAAC,SAAS,CAAcC,EAAE,aAAa,CAAC,SAAsBA,EAAE,IAAI,CAAC,SAAsBA,EAAE,SAAS,CAAC,SAAS,6JAA6J,CAAC,CAAC,CAAC,CAAC,CAAC,EAAeA,EAAE,IAAI,CAAC,SAAS,uMAAuM,CAAC,EAAeA,EAAE,IAAI,CAAC,SAAS,yTAAyT,CAAC,EAAeA,EAAE,IAAI,CAAC,SAAS,kGAAkG,CAAC,EAAeF,EAAE,KAAK,CAAC,SAAS,CAAcE,EAAE,KAAK,CAAC,kBAAkB,IAAI,SAAsBF,EAAE,IAAI,CAAC,SAAS,CAAcE,EAAE,SAAS,CAAC,SAAS,kBAAkB,CAAC,EAAeA,EAAEC,EAAE,CAAC,KAAK,6EAA6E,YAAY,GAAG,OAAO,YAAY,aAAa,GAAG,QAAQ,oBAAoB,aAAa,GAAG,SAAsBD,EAAEE,EAAE,EAAE,CAAC,SAAsBF,EAAE,SAAS,CAAC,SAAS,gBAAgB,CAAC,CAAC,CAAC,CAAC,CAAC,EAAeA,EAAE,SAAS,CAAC,SAAS,GAAG,CAAC,EAAE,6PAA6P,CAAC,CAAC,CAAC,CAAC,EAAeA,EAAE,KAAK,CAAC,kBAAkB,IAAI,SAAsBF,EAAE,IAAI,CAAC,SAAS,CAAcE,EAAE,SAAS,CAAC,SAAS,iBAAiB,CAAC,EAAE,2RAA2R,CAAC,CAAC,CAAC,CAAC,EAAeA,EAAE,KAAK,CAAC,kBAAkB,IAAI,SAAsBF,EAAE,IAAI,CAAC,SAAS,CAAcE,EAAE,SAAS,CAAC,SAAS,eAAe,CAAC,EAAE,qXAAqX,CAAC,CAAC,CAAC,CAAC,CAAC,CAAC,CAAC,EAAeA,EAAE,IAAI,CAAC,SAAS,8IAA8I,CAAC,CAAC,CAAC,CAAC,EAAeS,EAAuBX,EAAIC,EAAS,CAAC,SAAS,CAAcC,EAAE,aAAa,CAAC,SAAsBA,EAAE,IAAI,CAAC,SAAsBA,EAAE,SAAS,CAAC,SAAS,8MAAgN,CAAC,CAAC,CAAC,CAAC,CAAC,EAAeA,EAAE,IAAI,CAAC,SAAS,uRAAuR,CAAC,EAAeA,EAAE,KAAK,CAAC,SAAS,OAAO,CAAC,EAAeA,EAAE,IAAI,CAAC,SAAS,kvBAAkvB,CAAC,EAAeA,EAAE,KAAK,CAAC,SAAS,cAAc,CAAC,EAAeA,EAAE,IAAI,CAAC,SAAS,+sBAA+sB,CAAC,EAAeA,EAAE,IAAI,CAAC,SAAS,qiBAAqiB,CAAC,EAAeA,EAAE,IAAI,CAAC,SAAS,iJAAiJ,CAAC,EAAeA,EAAE,IAAI,CAAC,SAAsBA,EAAE,SAAS,CAAC,SAAS,2EAA2E,CAAC,CAAC,CAAC,CAAC,CAAC,CAAC,EAAeU,EAAuBZ,EAAIC,EAAS,CAAC,SAAS,CAAcC,EAAE,aAAa,CAAC,SAAsBA,EAAE,IAAI,CAAC,SAAsBA,EAAE,SAAS,CAAC,SAAS,kLAAkL,CAAC,CAAC,CAAC,CAAC,CAAC,EAAeA,EAAE,IAAI,CAAC,SAAS,sYAAsY,CAAC,EAAeA,EAAE,KAAK,CAAC,SAAS,gBAAgB,CAAC,EAAeA,EAAE,IAAI,CAAC,SAAS,iTAAiT,CAAC,EAAeF,EAAE,IAAI,CAAC,SAAS,CAAC,2IAAwJE,EAAEC,EAAE,CAAC,KAAK,wDAAwD,YAAY,GAAG,OAAO,YAAY,aAAa,GAAG,QAAQ,oBAAoB,aAAa,GAAG,SAAsBD,EAAEE,EAAE,EAAE,CAAC,SAAS,KAAK,CAAC,CAAC,CAAC,EAAE,gVAA6VF,EAAEC,EAAE,CAAC,KAAK,uDAAuD,YAAY,GAAG,OAAO,YAAY,aAAa,GAAG,QAAQ,oBAAoB,aAAa,GAAG,SAAsBD,EAAEE,EAAE,EAAE,CAAC,SAAS,oBAAoB,CAAC,CAAC,CAAC,EAAE,qMAAqM,CAAC,CAAC,CAAC,CAAC,CAAC,EAAeS,EAAuBb,EAAIC,EAAS,CAAC,SAAS,CAAcC,EAAE,aAAa,CAAC,SAAsBA,EAAE,IAAI,CAAC,MAAM,CAAC,0BAA0B,QAAQ,EAAE,SAAsBA,EAAE,SAAS,CAAC,SAAS,yGAAyG,CAAC,CAAC,CAAC,CAAC,CAAC,EAAeF,EAAE,IAAI,CAAC,SAAS,CAAC,uMAAoNE,EAAEC,EAAE,CAAC,KAAK,8CAA8C,YAAY,GAAG,OAAO,YAAY,aAAa,GAAG,QAAQ,oBAAoB,aAAa,GAAG,SAAsBD,EAAEE,EAAE,EAAE,CAAC,SAAS,SAAS,CAAC,CAAC,CAAC,EAAE,8RAA8R,CAAC,CAAC,EAAeF,EAAE,IAAI,CAAC,SAAS,2bAA2b,CAAC,EAAeA,EAAE,KAAK,CAAC,SAAS,oBAAoB,CAAC,EAAeA,EAAE,IAAI,CAAC,SAAS,iZAAiZ,CAAC,EAAeA,EAAE,IAAI,CAAC,SAAS,ubAAub,CAAC,EAAeA,EAAE,KAAK,CAAC,SAAS,uCAAuC,CAAC,EAAeF,EAAE,KAAK,CAAC,SAAS,CAAcE,EAAE,KAAK,CAAC,kBAAkB,IAAI,SAAsBA,EAAE,IAAI,CAAC,SAAS,mSAAmS,CAAC,CAAC,CAAC,EAAeA,EAAE,KAAK,CAAC,kBAAkB,IAAI,SAAsBA,EAAE,IAAI,CAAC,SAAS,4LAA4L,CAAC,CAAC,CAAC,EAAeA,EAAE,KAAK,CAAC,kBAAkB,IAAI,SAAsBF,EAAE,IAAI,CAAC,SAAS,CAAC,qFAAkGE,EAAEC,EAAE,CAAC,KAAK,wDAAwD,YAAY,GAAG,OAAO,YAAY,aAAa,GAAG,QAAQ,oBAAoB,aAAa,GAAG,SAAsBD,EAAEE,EAAE,EAAE,CAAC,SAAS,KAAK,CAAC,CAAC,CAAC,EAAE,iHAAiH,CAAC,CAAC,CAAC,CAAC,EAAeF,EAAE,KAAK,CAAC,kBAAkB,IAAI,SAAsBA,EAAE,IAAI,CAAC,SAAS,mKAAmK,CAAC,CAAC,CAAC,CAAC,CAAC,CAAC,CAAC,CAAC,CAAC,EAAeY,EAAwBd,EAAIC,EAAS,CAAC,SAAS,CAAcC,EAAE,IAAI,CAAC,SAAS,+XAA+X,CAAC,EAAeA,EAAE,KAAK,CAAC,SAAS,aAAa,CAAC,EAAeF,EAAE,IAAI,CAAC,SAAS,CAAC,uWAAoXE,EAAEC,EAAE,CAAC,KAAK,qEAAqE,YAAY,GAAG,OAAO,YAAY,aAAa,GAAG,QAAQ,oBAAoB,aAAa,GAAG,SAAsBD,EAAEE,EAAE,EAAE,CAAC,SAAS,UAAU,CAAC,CAAC,CAAC,EAAE,GAAG,CAAC,CAAC,EAAeF,EAAE,KAAK,CAAC,SAAS,eAAe,CAAC,EAAeA,EAAE,IAAI,CAAC,SAAS,0pBAA0pB,CAAC,EAAeA,EAAE,IAAI,CAAC,SAAS,iXAAiX,CAAC,EAAeA,EAAE,KAAK,CAAC,SAAS,8BAA8B,CAAC,EAAeA,EAAE,IAAI,CAAC,SAAS,uyBAAuyB,CAAC,EAAeA,EAAE,KAAK,CAAC,SAAS,YAAY,CAAC,EAAeA,EAAE,IAAI,CAAC,SAAS,2PAA2P,CAAC,EAAeA,EAAE,KAAK,CAAC,SAAS,cAAc,CAAC,EAAeA,EAAE,IAAI,CAAC,SAAS,gnBAAinB,CAAC,EAAeA,EAAE,KAAK,CAAC,SAAS,gBAAgB,CAAC,EAAeA,EAAE,IAAI,CAAC,SAAS,mQAAmQ,CAAC,EAAeA,EAAE,IAAI,CAAC,SAAS,mUAAmU,CAAC,CAAC,CAAC,CAAC,EAAea,EAAwBf,EAAIC,EAAS,CAAC,SAAS,CAAcC,EAAE,IAAI,CAAC,SAAS,8aAA8a,CAAC,EAAeA,EAAE,IAAI,CAAC,SAAS,8WAA8W,CAAC,EAAeA,EAAE,KAAK,CAAC,SAAS,qBAAqB,CAAC,EAAeA,EAAE,IAAI,CAAC,SAAS,qYAAqY,CAAC,EAAeA,EAAE,KAAK,CAAC,SAAS,yBAAyB,CAAC,EAAeA,EAAE,IAAI,CAAC,SAAS,moBAAmoB,CAAC,EAAeA,EAAE,KAAK,CAAC,SAAS,kBAAkB,CAAC,EAAeA,EAAE,IAAI,CAAC,SAAS,uiBAAuiB,CAAC,EAAeA,EAAE,IAAI,CAAC,SAAS,iaAAia,CAAC,EAAeA,EAAE,KAAK,CAAC,SAAS,qBAAqB,CAAC,EAAeA,EAAE,IAAI,CAAC,SAAS,6zBAA6zB,CAAC,EAAeA,EAAE,KAAK,CAAC,SAAS,qBAAqB,CAAC,EAAeA,EAAE,IAAI,CAAC,SAAS,oqBAAoqB,CAAC,EAAeA,EAAE,KAAK,CAAC,SAAS,qBAAqB,CAAC,EAAeA,EAAE,IAAI,CAAC,SAAS,onBAAonB,CAAC,EAAeA,EAAE,KAAK,CAAC,SAAS,6BAA6B,CAAC,EAAeA,EAAE,IAAI,CAAC,SAAS,mcAAmc,CAAC,EAAeA,EAAE,IAAI,CAAC,SAAS,ydAAyd,CAAC,EAAeA,EAAE,KAAK,CAAC,SAAS,8BAA8B,CAAC,EAAeA,EAAE,IAAI,CAAC,SAAS,+fAA+f,CAAC,EAAeA,EAAE,IAAI,CAAC,SAAS,mNAAmN,CAAC,CAAC,CAAC,CAAC,EAAec,EAAwBhB,EAAIC,EAAS,CAAC,SAAS,CAAcC,EAAE,IAAI,CAAC,SAAS,krBAAkrB,CAAC,EAAeA,EAAE,KAAK,CAAC,SAAS,2BAA2B,CAAC,EAAeF,EAAE,IAAI,CAAC,SAAS,CAAC,kBAA+BE,EAAEC,EAAE,CAAC,KAAK,oEAAoE,YAAY,GAAG,OAAO,YAAY,aAAa,GAAG,QAAQ,oBAAoB,aAAa,GAAG,SAAsBD,EAAEE,EAAE,EAAE,CAAC,SAAS,QAAQ,CAAC,CAAC,CAAC,EAAE,4KAAyLF,EAAEC,EAAE,CAAC,KAAK,8CAA8C,YAAY,GAAG,OAAO,YAAY,aAAa,GAAG,QAAQ,oBAAoB,aAAa,GAAG,SAAsBD,EAAEE,EAAE,EAAE,CAAC,SAAS,SAAS,CAAC,CAAC,CAAC,EAAE,qbAAqb,CAAC,CAAC,EAAeF,EAAE,IAAI,CAAC,SAAS,8qBAA8qB,CAAC,EAAeA,EAAE,KAAK,CAAC,SAAS,gBAAgB,CAAC,EAAeA,EAAE,IAAI,CAAC,SAAS,yrBAAyrB,CAAC,CAAC,CAAC,CAAC,EAAee,EAAwBjB,EAAIC,EAAS,CAAC,SAAS,CAAcC,EAAE,aAAa,CAAC,SAAsBA,EAAE,IAAI,CAAC,SAAS,8LAA8L,CAAC,CAAC,CAAC,EAAeA,EAAE,IAAI,CAAC,SAAS,0uBAA0uB,CAAC,EAAeA,EAAE,IAAI,CAAC,SAAS,idAAid,CAAC,EAAeA,EAAE,IAAI,CAAC,SAAS,6QAA6Q,CAAC,EAAeA,EAAE,KAAK,CAAC,SAAS,gBAAgB,CAAC,EAAeA,EAAE,IAAI,CAAC,SAAS,0xBAA0xB,CAAC,EAAeA,EAAE,IAAI,CAAC,SAAS,8+BAA8+B,CAAC,CAAC,CAAC,CAAC,EAAegB,EAAwBlB,EAAIC,EAAS,CAAC,SAAS,CAAcC,EAAE,IAAI,CAAC,SAAS,sYAAsY,CAAC,EAAeA,EAAE,IAAI,CAAC,SAAS,kXAAkX,CAAC,EAAeA,EAAE,KAAK,CAAC,SAAS,4BAA4B,CAAC,EAAeF,EAAE,KAAK,CAAC,SAAS,CAAcE,EAAE,KAAK,CAAC,kBAAkB,IAAI,SAAsBF,EAAE,IAAI,CAAC,SAAS,CAAcE,EAAE,SAAS,CAAC,SAAS,4BAA4B,CAAC,EAAE,ifAAif,CAAC,CAAC,CAAC,CAAC,EAAeA,EAAE,KAAK,CAAC,kBAAkB,IAAI,SAAsBF,EAAE,IAAI,CAAC,SAAS,CAAcE,EAAE,SAAS,CAAC,SAAS,0CAA0C,CAAC,EAAE,yiBAAyiB,CAAC,CAAC,CAAC,CAAC,EAAeA,EAAE,KAAK,CAAC,kBAAkB,IAAI,SAAsBF,EAAE,IAAI,CAAC,SAAS,CAAcE,EAAE,SAAS,CAAC,SAAS,qDAAqD,CAAC,EAAE,8NAA8N,CAAC,CAAC,CAAC,CAAC,CAAC,CAAC,CAAC,EAAeA,EAAE,KAAK,CAAC,SAAS,6BAA6B,CAAC,EAAeF,EAAE,IAAI,CAAC,SAAS,CAAC,6EAA0FE,EAAEC,EAAE,CAAC,KAAK,kDAAkD,YAAY,GAAG,OAAO,YAAY,aAAa,GAAG,QAAQ,oBAAoB,aAAa,GAAG,SAAsBD,EAAEE,EAAE,EAAE,CAAC,SAAS,aAAa,CAAC,CAAC,CAAC,EAAE,4hBAA4hB,CAAC,CAAC,EAAeF,EAAE,KAAK,CAAC,SAAS,8BAA8B,CAAC,EAAeF,EAAE,IAAI,CAAC,SAAS,CAAC,6SAA0TE,EAAEC,EAAE,CAAC,KAAK,4EAA4E,YAAY,GAAG,OAAO,YAAY,aAAa,GAAG,QAAQ,oBAAoB,aAAa,GAAG,SAAsBD,EAAEE,EAAE,EAAE,CAAC,SAAS,UAAU,CAAC,CAAC,CAAC,EAAE,mfAAmf,CAAC,CAAC,CAAC,CAAC,CAAC,EAAee,EAAwBnB,EAAIC,EAAS,CAAC,SAAS,CAAcC,EAAE,IAAI,CAAC,SAAS,wnBAAwnB,CAAC,EAAeA,EAAE,KAAK,CAAC,SAAS,6BAA6B,CAAC,EAAeA,EAAE,IAAI,CAAC,SAAS,smBAAsmB,CAAC,EAAeA,EAAE,KAAK,CAAC,SAAS,oCAAoC,CAAC,EAAeA,EAAE,IAAI,CAAC,SAAS,2aAA2a,CAAC,EAAeA,EAAE,IAAI,CAAC,SAAS,ytBAAytB,CAAC,EAAeF,EAAE,IAAI,CAAC,SAAS,CAAC,yWAAsXE,EAAEC,EAAE,CAAC,KAAK,wDAAwD,YAAY,GAAG,OAAO,YAAY,aAAa,GAAG,QAAQ,oBAAoB,aAAa,GAAG,SAAsBD,EAAEE,EAAE,EAAE,CAAC,SAAS,WAAW,CAAC,CAAC,CAAC,EAAE,2NAA2N,CAAC,CAAC,EAAeF,EAAE,KAAK,CAAC,SAAS,2CAA2C,CAAC,EAAeF,EAAE,IAAI,CAAC,SAAS,CAAC,yOAAsPE,EAAEC,EAAE,CAAC,KAAK,0EAA0E,YAAY,GAAG,OAAO,YAAY,aAAa,GAAG,QAAQ,oBAAoB,aAAa,GAAG,SAAsBD,EAAEE,EAAE,EAAE,CAAC,SAAS,UAAU,CAAC,CAAC,CAAC,EAAE,usBAAotBF,EAAEC,EAAE,CAAC,KAAK,8CAA8C,YAAY,GAAG,OAAO,YAAY,aAAa,GAAG,QAAQ,oBAAoB,aAAa,GAAG,SAAsBD,EAAEE,EAAE,EAAE,CAAC,SAAS,SAAS,CAAC,CAAC,CAAC,EAAE,sSAAsS,CAAC,CAAC,EAAeF,EAAE,IAAI,CAAC,SAAS,mkBAAmkB,CAAC,EAAeA,EAAE,KAAK,CAAC,SAAS,yCAAyC,CAAC,EAAeF,EAAE,IAAI,CAAC,SAAS,CAAC,2FAAwGE,EAAEC,EAAE,CAAC,KAAK,8CAA8C,YAAY,GAAG,OAAO,YAAY,aAAa,GAAG,QAAQ,oBAAoB,aAAa,GAAG,SAAsBD,EAAEE,EAAE,EAAE,CAAC,SAAS,QAAQ,CAAC,CAAC,CAAC,EAAE,wYAAwY,CAAC,CAAC,EAAeF,EAAE,IAAI,CAAC,SAAS,knBAAknB,CAAC,EAAeA,EAAE,IAAI,CAAC,SAAS,imBAAimB,CAAC,EAAeA,EAAE,KAAK,CAAC,SAAS,6BAA6B,CAAC,EAAeA,EAAE,IAAI,CAAC,SAAS,4lBAA4lB,CAAC,EAAeA,EAAE,IAAI,CAAC,SAAS,smBAAsmB,CAAC,EAAeA,EAAE,IAAI,CAAC,SAAS,ifAAif,CAAC,EAAeA,EAAE,KAAK,CAAC,SAAS,YAAY,CAAC,EAAeA,EAAE,IAAI,CAAC,SAAS,yaAAya,CAAC,CAAC,CAAC,CAAC,EAAekB,EAAwBpB,EAAIC,EAAS,CAAC,SAAS,CAAcC,EAAE,aAAa,CAAC,SAAsBA,EAAE,IAAI,CAAC,SAAS,qHAAqH,CAAC,CAAC,CAAC,EAAeA,EAAE,IAAI,CAAC,SAAS,+dAA+d,CAAC,EAAeA,EAAE,KAAK,CAAC,SAAS,qBAAqB,CAAC,EAAeF,EAAE,IAAI,CAAC,SAAS,CAAC,0JAAuKE,EAAEC,EAAE,CAAC,KAAK,8CAA8C,YAAY,GAAG,OAAO,YAAY,aAAa,GAAG,QAAQ,oBAAoB,aAAa,GAAG,SAAsBD,EAAEE,EAAE,EAAE,CAAC,SAAS,QAAQ,CAAC,CAAC,CAAC,EAAE,0QAA0Q,CAAC,CAAC,EAAeF,EAAE,IAAI,CAAC,SAAS,4TAA4T,CAAC,EAAeA,EAAE,IAAI,CAAC,SAAS,sKAAsK,CAAC,EAAeA,EAAE,KAAK,CAAC,SAAS,wCAAwC,CAAC,EAAeF,EAAE,IAAI,CAAC,SAAS,CAAC,sMAAmNE,EAAEC,EAAE,CAAC,KAAK,8FAA8F,YAAY,GAAG,OAAO,YAAY,aAAa,GAAG,QAAQ,oBAAoB,aAAa,GAAG,SAAsBD,EAAEE,EAAE,EAAE,CAAC,SAAS,QAAQ,CAAC,CAAC,CAAC,EAAE,uBAAuB,CAAC,CAAC,CAAC,CAAC,CAAC,EAAeiB,EAAwBrB,EAAIC,EAAS,CAAC,SAAS,CAAcC,EAAE,IAAI,CAAC,SAAS,2QAA2Q,CAAC,EAAeA,EAAE,KAAK,CAAC,SAAS,sDAAsD,CAAC,EAAeF,EAAE,IAAI,CAAC,SAAS,CAAC,iIAA8IE,EAAEC,EAAE,CAAC,KAAK,8CAA8C,YAAY,GAAG,OAAO,YAAY,aAAa,GAAG,QAAQ,oBAAoB,aAAa,GAAG,SAAsBD,EAAEE,EAAE,EAAE,CAAC,SAAS,QAAQ,CAAC,CAAC,CAAC,EAAE,wMAAqNF,EAAEC,EAAE,CAAC,KAAK,8CAA8C,YAAY,GAAG,OAAO,YAAY,aAAa,GAAG,QAAQ,oBAAoB,aAAa,GAAG,SAAsBD,EAAEE,EAAE,EAAE,CAAC,SAAS,SAAS,CAAC,CAAC,CAAC,EAAE,6TAA6T,CAAC,CAAC,EAAeF,EAAE,IAAI,CAAC,SAAS,wOAAwO,CAAC,EAAeA,EAAE,MAAM,CAAC,IAAI,GAAG,UAAU,eAAe,IAAI,uEAAuE,OAAO,uKAAuK,CAAC,EAAeF,EAAE,IAAI,CAAC,SAAS,CAAC,osBAAitBE,EAAEC,EAAE,CAAC,KAAK,wDAAwD,YAAY,GAAG,OAAO,YAAY,aAAa,GAAG,QAAQ,oBAAoB,aAAa,GAAG,SAAsBD,EAAEE,EAAE,EAAE,CAAC,SAAS,KAAK,CAAC,CAAC,CAAC,EAAE,gEAAgE,CAAC,CAAC,EAAeF,EAAE,KAAK,CAAC,SAAS,kBAAkB,CAAC,EAAeA,EAAE,IAAI,CAAC,SAAS,oPAAoP,CAAC,EAAeA,EAAE,IAAI,CAAC,SAAS,gXAAgX,CAAC,EAAeA,EAAE,KAAK,CAAC,SAAS,oBAAoB,CAAC,EAAeA,EAAE,IAAI,CAAC,SAAS,0vBAA0vB,CAAC,EAAeF,EAAE,IAAI,CAAC,SAAS,CAAC,wBAAqCE,EAAEC,EAAE,CAAC,KAAK,uDAAuD,YAAY,GAAG,OAAO,YAAY,aAAa,GAAG,QAAQ,oBAAoB,aAAa,GAAG,SAAsBD,EAAEE,EAAE,EAAE,CAAC,SAAS,eAAe,CAAC,CAAC,CAAC,EAAE,gGAA6GF,EAAEC,EAAE,CAAC,KAAK,mBAAmB,YAAY,GAAG,OAAO,YAAY,aAAa,GAAG,QAAQ,oBAAoB,aAAa,GAAG,SAAsBD,EAAEE,EAAE,EAAE,CAAC,SAAS,MAAM,CAAC,CAAC,CAAC,EAAE,+XAA+X,CAAC,CAAC,EAAeF,EAAE,KAAK,CAAC,SAAS,gBAAgB,CAAC,EAAeF,EAAE,IAAI,CAAC,SAAS,CAAC,4cAAydE,EAAEC,EAAE,CAAC,KAAK,uDAAuD,YAAY,GAAG,OAAO,YAAY,aAAa,GAAG,QAAQ,oBAAoB,aAAa,GAAG,SAAsBD,EAAEE,EAAE,EAAE,CAAC,SAAS,YAAY,CAAC,CAAC,CAAC,EAAE,8EAA8E,CAAC,CAAC,EAAeF,EAAE,KAAK,CAAC,SAAS,qCAAqC,CAAC,EAAeA,EAAE,IAAI,CAAC,SAAS,0eAA0e,CAAC,EAAeA,EAAE,MAAM,CAAC,IAAI,GAAG,UAAU,eAAe,IAAI,qEAAqE,OAAO,mKAAmK,CAAC,EAAeF,EAAE,IAAI,CAAC,SAAS,CAAC,uEAAoFE,EAAEC,EAAE,CAAC,KAAK,4CAA4C,YAAY,GAAG,OAAO,YAAY,aAAa,GAAG,QAAQ,oBAAoB,aAAa,GAAG,SAAsBD,EAAEE,EAAE,EAAE,CAAC,SAAS,SAAS,CAAC,CAAC,CAAC,EAAE,ghBAAghB,CAAC,CAAC,EAAeF,EAAE,KAAK,CAAC,SAAS,wCAAwC,CAAC,EAAeF,EAAE,IAAI,CAAC,SAAS,CAAC,wZAAqaE,EAAEC,EAAE,CAAC,KAAK,iDAAiD,YAAY,GAAG,OAAO,YAAY,aAAa,GAAG,QAAQ,oBAAoB,aAAa,GAAG,SAAsBD,EAAEE,EAAE,EAAE,CAAC,SAAS,YAAY,CAAC,CAAC,CAAC,EAAE,QAAqBF,EAAEC,EAAE,CAAC,KAAK,gEAAgE,YAAY,GAAG,OAAO,YAAY,aAAa,GAAG,QAAQ,oBAAoB,aAAa,GAAG,SAAsBD,EAAEE,EAAE,EAAE,CAAC,SAAS,aAAa,CAAC,CAAC,CAAC,EAAE,8HAA8H,CAAC,CAAC,CAAC,CAAC,CAAC,EAAekB,EAAwBtB,EAAIC,EAAS,CAAC,SAAS,CAAcC,EAAE,IAAI,CAAC,SAAS,0YAA0Y,CAAC,EAAeA,EAAE,IAAI,CAAC,SAAS,uoBAAuoB,CAAC,EAAeA,EAAE,KAAK,CAAC,SAAS,uBAAuB,CAAC,EAAeF,EAAE,IAAI,CAAC,SAAS,CAAC,iiBAA8iBE,EAAEC,EAAE,CAAC,KAAK,4CAA4C,YAAY,GAAG,OAAO,YAAY,aAAa,GAAG,QAAQ,oBAAoB,aAAa,GAAG,SAAsBD,EAAEE,EAAE,EAAE,CAAC,SAAS,WAAW,CAAC,CAAC,CAAC,EAAE,2OAA2O,CAAC,CAAC,EAAeF,EAAE,KAAK,CAAC,SAAS,mBAAmB,CAAC,EAAeF,EAAE,IAAI,CAAC,SAAS,CAAC,0DAAuEE,EAAEC,EAAE,CAAC,KAAK,wDAAwD,YAAY,GAAG,OAAO,YAAY,aAAa,GAAG,QAAQ,oBAAoB,aAAa,GAAG,SAAsBD,EAAEE,EAAE,EAAE,CAAC,SAAS,OAAO,CAAC,CAAC,CAAC,EAAE,2XAA2X,CAAC,CAAC,EAAeJ,EAAE,KAAK,CAAC,SAAS,CAAcE,EAAE,KAAK,CAAC,kBAAkB,IAAI,SAAsBA,EAAE,IAAI,CAAC,SAAS,6GAA6G,CAAC,CAAC,CAAC,EAAeA,EAAE,KAAK,CAAC,kBAAkB,IAAI,SAAsBA,EAAE,IAAI,CAAC,SAAS,gEAAgE,CAAC,CAAC,CAAC,EAAeA,EAAE,KAAK,CAAC,kBAAkB,IAAI,SAAsBA,EAAE,IAAI,CAAC,SAAS,qGAAqG,CAAC,CAAC,CAAC,CAAC,CAAC,CAAC,EAAeA,EAAE,KAAK,CAAC,SAAS,uBAAuB,CAAC,EAAeA,EAAE,IAAI,CAAC,SAAS,mVAAmV,CAAC,EAAeA,EAAE,IAAI,CAAC,SAAS,wmBAAwmB,CAAC,CAAC,CAAC,CAAC,EAAeqB,EAAwBvB,EAAIC,EAAS,CAAC,SAAS,CAAcC,EAAE,KAAK,CAAC,SAAsBA,EAAE,KAAK,CAAC,SAAS,qDAAqD,CAAC,CAAC,CAAC,EAAeA,EAAE,IAAI,CAAC,SAAS,mRAAmR,CAAC,EAAeA,EAAE,KAAK,CAAC,SAAS,yCAAyC,CAAC,EAAeA,EAAE,IAAI,CAAC,SAAS,g8BAAg8B,CAAC,EAAeA,EAAE,KAAK,CAAC,SAAS,8CAA8C,CAAC,EAAeA,EAAE,IAAI,CAAC,SAAS,6SAA6S,CAAC,EAAeF,EAAE,KAAK,CAAC,SAAS,CAAcE,EAAE,KAAK,CAAC,kBAAkB,IAAI,SAAsBA,EAAE,IAAI,CAAC,SAAS,+FAA+F,CAAC,CAAC,CAAC,EAAeA,EAAE,KAAK,CAAC,kBAAkB,IAAI,SAAsBA,EAAE,IAAI,CAAC,SAAS,8LAA8L,CAAC,CAAC,CAAC,EAAeA,EAAE,KAAK,CAAC,kBAAkB,IAAI,SAAsBA,EAAE,IAAI,CAAC,SAAS,kKAAkK,CAAC,CAAC,CAAC,EAAeA,EAAE,KAAK,CAAC,kBAAkB,IAAI,SAAsBA,EAAE,IAAI,CAAC,SAAS,8JAA8J,CAAC,CAAC,CAAC,EAAeA,EAAE,KAAK,CAAC,kBAAkB,IAAI,SAAsBA,EAAE,IAAI,CAAC,SAAS,qPAAqP,CAAC,CAAC,CAAC,CAAC,CAAC,CAAC,EAAeA,EAAE,KAAK,CAAC,SAAS,uCAAuC,CAAC,EAAeF,EAAE,IAAI,CAAC,SAAS,CAAC,0ZAAuaE,EAAE,KAAK,CAAC,CAAC,EAAeA,EAAE,KAAK,CAAC,UAAU,gBAAgB,CAAC,CAAC,CAAC,CAAC,EAAeA,EAAE,KAAK,CAAC,SAAsBA,EAAE,KAAK,CAAC,kBAAkB,KAAK,SAAsBA,EAAE,KAAK,CAAC,SAAsBA,EAAE,SAAS,CAAC,SAAS,qBAAqB,CAAC,CAAC,CAAC,CAAC,CAAC,CAAC,CAAC,EAAeF,EAAE,IAAI,CAAC,SAAS,CAAC,oNAAiOE,EAAE,KAAK,CAAC,CAAC,EAAeA,EAAE,KAAK,CAAC,UAAU,gBAAgB,CAAC,CAAC,CAAC,CAAC,EAAeA,EAAE,KAAK,CAAC,MAAM,IAAI,SAAsBA,EAAE,KAAK,CAAC,kBAAkB,KAAK,SAAsBA,EAAE,KAAK,CAAC,SAAsBA,EAAE,SAAS,CAAC,SAAS,oBAAoB,CAAC,CAAC,CAAC,CAAC,CAAC,CAAC,CAAC,EAAeF,EAAE,IAAI,CAAC,SAAS,CAAC,qZAAkaE,EAAE,KAAK,CAAC,CAAC,EAAeA,EAAE,KAAK,CAAC,UAAU,gBAAgB,CAAC,CAAC,CAAC,CAAC,EAAeA,EAAE,KAAK,CAAC,MAAM,IAAI,SAAsBA,EAAE,KAAK,CAAC,kBAAkB,KAAK,SAAsBA,EAAE,KAAK,CAAC,SAAsBA,EAAE,SAAS,CAAC,SAAS,gBAAgB,CAAC,CAAC,CAAC,CAAC,CAAC,CAAC,CAAC,EAAeF,EAAE,IAAI,CAAC,SAAS,CAAC,2QAAwRE,EAAE,KAAK,CAAC,CAAC,EAAeA,EAAE,KAAK,CAAC,UAAU,gBAAgB,CAAC,CAAC,CAAC,CAAC,EAAeA,EAAE,KAAK,CAAC,MAAM,IAAI,SAAsBA,EAAE,KAAK,CAAC,kBAAkB,KAAK,SAAsBA,EAAE,KAAK,CAAC,SAAsBA,EAAE,SAAS,CAAC,SAAS,4BAA4B,CAAC,CAAC,CAAC,CAAC,CAAC,CAAC,CAAC,EAAeF,EAAE,IAAI,CAAC,SAAS,CAAC,wQAAqRE,EAAE,KAAK,CAAC,CAAC,EAAeA,EAAE,KAAK,CAAC,UAAU,gBAAgB,CAAC,CAAC,CAAC,CAAC,EAAeA,EAAE,KAAK,CAAC,MAAM,IAAI,SAAsBA,EAAE,KAAK,CAAC,kBAAkB,KAAK,SAAsBA,EAAE,KAAK,CAAC,SAAsBA,EAAE,SAAS,CAAC,SAAS,qBAAqB,CAAC,CAAC,CAAC,CAAC,CAAC,CAAC,CAAC,EAAeA,EAAE,IAAI,CAAC,SAAS,iMAAiM,CAAC,EAAeA,EAAE,IAAI,CAAC,SAAS,6WAA6W,CAAC,CAAC,CAAC,CAAC,EAAesB,EAAwBxB,EAAIC,EAAS,CAAC,SAAS,CAAcC,EAAE,IAAI,CAAC,SAAS,umBAAwmB,CAAC,EAAeA,EAAE,IAAI,CAAC,SAAS,0RAA0R,CAAC,EAAeA,EAAE,KAAK,CAAC,SAAS,mCAAmC,CAAC,EAAeF,EAAE,IAAI,CAAC,SAAS,CAAC,wEAAqFE,EAAEC,EAAE,CAAC,KAAK,wDAAwD,YAAY,GAAG,OAAO,YAAY,aAAa,GAAG,QAAQ,oBAAoB,aAAa,GAAG,SAAsBD,EAAEE,EAAE,EAAE,CAAC,SAAS,KAAK,CAAC,CAAC,CAAC,EAAE,+ZAA+Z,CAAC,CAAC,EAAeF,EAAE,IAAI,CAAC,SAAS,uhBAAuhB,CAAC,EAAeA,EAAE,IAAI,CAAC,SAAS,4VAA4V,CAAC,EAAeA,EAAE,KAAK,CAAC,SAAS,qBAAqB,CAAC,EAAeA,EAAE,IAAI,CAAC,SAAS,4oBAA4oB,CAAC,EAAeA,EAAE,IAAI,CAAC,SAAS,4eAA4e,CAAC,EAAeA,EAAE,KAAK,CAAC,SAAS,mBAAmB,CAAC,EAAeF,EAAE,IAAI,CAAC,SAAS,CAAC,OAAoBE,EAAE,KAAK,CAAC,SAAS,mBAAmB,CAAC,EAAE,6RAA0SA,EAAEC,EAAE,CAAC,KAAK,0EAA0E,YAAY,GAAG,OAAO,YAAY,aAAa,GAAG,QAAQ,oBAAoB,aAAa,GAAG,SAAsBD,EAAEE,EAAE,EAAE,CAAC,SAAS,oBAAoB,CAAC,CAAC,CAAC,EAAE,MAAM,CAAC,CAAC,EAAeF,EAAE,KAAK,CAAC,SAAS,qBAAqB,CAAC,EAAeF,EAAE,IAAI,CAAC,SAAS,CAAC,OAAoBE,EAAE,KAAK,CAAC,SAAS,qBAAqB,CAAC,EAAE,4SAAyTA,EAAEC,EAAE,CAAC,KAAK,gEAAgE,YAAY,GAAG,OAAO,YAAY,aAAa,GAAG,QAAQ,oBAAoB,aAAa,GAAG,SAAsBD,EAAEE,EAAE,EAAE,CAAC,SAAS,qBAAqB,CAAC,CAAC,CAAC,EAAE,yCAAyC,CAAC,CAAC,EAAeF,EAAE,KAAK,CAAC,SAAS,yBAAyB,CAAC,EAAeA,EAAE,IAAI,CAAC,SAAS,mkBAAmkB,CAAC,EAAeA,EAAE,IAAI,CAAC,SAAS,oOAAoO,CAAC,CAAC,CAAC,CAAC,EAAeuB,EAAwBzB,EAAIC,EAAS,CAAC,SAAS,CAAcC,EAAE,KAAK,CAAC,SAAS,oCAAoC,CAAC,EAAeA,EAAE,IAAI,CAAC,SAAS,8lBAAylB,CAAC,EAAeA,EAAE,IAAI,CAAC,SAAS,spBAA6nB,CAAC,EAAeA,EAAE,KAAK,CAAC,SAAS,2EAA2E,CAAC,EAAeA,EAAE,IAAI,CAAC,SAAS,6cAAmc,CAAC,EAAeA,EAAE,IAAI,CAAC,SAAS,geAA2d,CAAC,EAAeA,EAAE,KAAK,CAAC,SAAS,iCAAiC,CAAC,EAAeA,EAAE,IAAI,CAAC,SAAS,2WAAsW,CAAC,EAAeA,EAAE,KAAK,CAAC,SAAS,iCAAiC,CAAC,EAAeA,EAAE,IAAI,CAAC,SAAS,6eAA6e,CAAC,EAAeA,EAAE,KAAK,CAAC,SAAS,kCAAkC,CAAC,EAAeA,EAAE,IAAI,CAAC,SAAS,goBAAgoB,CAAC,EAAeA,EAAE,KAAK,CAAC,SAAS,qBAAqB,CAAC,EAAeA,EAAE,IAAI,CAAC,SAAS,ieAAie,CAAC,EAAeA,EAAE,IAAI,CAAC,SAAS,qhBAA2gB,CAAC,EAAeA,EAAE,KAAK,CAAC,SAAS,8BAA8B,CAAC,EAAeA,EAAE,IAAI,CAAC,SAAS,+mBAAslB,CAAC,EAAeA,EAAE,KAAK,CAAC,SAAS,gBAAgB,CAAC,EAAeA,EAAE,IAAI,CAAC,SAAS,2eAAse,CAAC,CAAC,CAAC,CAAC,EAAewB,EAAwB1B,EAAIC,EAAS,CAAC,SAAS,CAAcC,EAAE,KAAK,CAAC,SAAS,gCAAgC,CAAC,EAAeA,EAAE,IAAI,CAAC,SAAS,sOAAiO,CAAC,EAAeA,EAAE,KAAK,CAAC,SAAS,mCAAmC,CAAC,EAAeA,EAAE,IAAI,CAAC,SAAS,kjBAA6iB,CAAC,EAAeA,EAAE,KAAK,CAAC,SAAS,uBAAuB,CAAC,EAAeA,EAAE,IAAI,CAAC,SAAS,8YAA8Y,CAAC,EAAeA,EAAE,KAAK,CAAC,SAAS,yCAAyC,CAAC,EAAeA,EAAE,IAAI,CAAC,SAAS,ohBAA0gB,CAAC,EAAeA,EAAE,KAAK,CAAC,SAAS,qCAAqC,CAAC,EAAeA,EAAE,IAAI,CAAC,SAAS,whBAA8gB,CAAC,EAAeA,EAAE,KAAK,CAAC,SAAS,8CAA8C,CAAC,EAAeA,EAAE,IAAI,CAAC,SAAS,gUAAgU,CAAC,EAAeA,EAAE,KAAK,CAAC,SAAS,qDAAqD,CAAC,EAAeA,EAAE,IAAI,CAAC,SAAS,mRAAmR,CAAC,CAAC,CAAC,CAAC,EAAeyB,EAAwB3B,EAAIC,EAAS,CAAC,SAAS,CAAcC,EAAE,IAAI,CAAC,SAAS,ipBAAipB,CAAC,EAAeA,EAAE,KAAK,CAAC,SAAS,mCAAmC,CAAC,EAAeF,EAAE,IAAI,CAAC,SAAS,CAAC,8VAA2WE,EAAEC,EAAE,CAAC,KAAK,gEAAgE,YAAY,GAAG,OAAO,YAAY,aAAa,GAAG,QAAQ,oBAAoB,aAAa,GAAG,SAAsBD,EAAEE,EAAE,EAAE,CAAC,SAAS,OAAO,CAAC,CAAC,CAAC,EAAE,qJAAqJ,CAAC,CAAC,EAAeF,EAAE,KAAK,CAAC,SAAS,8CAA8C,CAAC,EAAeA,EAAE,IAAI,CAAC,SAAS,0UAA0U,CAAC,EAAeA,EAAE,KAAK,CAAC,SAAS,uBAAuB,CAAC,EAAeF,EAAE,IAAI,CAAC,SAAS,CAAC,4EAAyFE,EAAEC,EAAE,CAAC,KAAK,0EAA0E,YAAY,GAAG,OAAO,YAAY,aAAa,GAAG,QAAQ,oBAAoB,aAAa,GAAG,SAAsBD,EAAEE,EAAE,EAAE,CAAC,SAAS,WAAW,CAAC,CAAC,CAAC,EAAE,6lBAA6lB,CAAC,CAAC,EAAeF,EAAE,IAAI,CAAC,SAAS,+eAA+e,CAAC,EAAeA,EAAE,KAAK,CAAC,SAAS,0CAA0C,CAAC,EAAeF,EAAE,IAAI,CAAC,SAAS,CAAC,seAAmfE,EAAEC,EAAE,CAAC,KAAK,wDAAwD,YAAY,GAAG,OAAO,YAAY,aAAa,GAAG,QAAQ,oBAAoB,aAAa,GAAG,SAAsBD,EAAEE,EAAE,EAAE,CAAC,SAAS,KAAK,CAAC,CAAC,CAAC,EAAE,qSAAqS,CAAC,CAAC,EAAeF,EAAE,IAAI,CAAC,SAAS,wVAAwV,CAAC,EAAeA,EAAE,KAAK,CAAC,SAAS,gBAAgB,CAAC,EAAeF,EAAE,IAAI,CAAC,SAAS,CAAC,kbAA+bE,EAAEC,EAAE,CAAC,KAAK,8CAA8C,YAAY,GAAG,OAAO,YAAY,aAAa,GAAG,QAAQ,oBAAoB,aAAa,GAAG,SAAsBD,EAAEE,EAAE,EAAE,CAAC,SAAS,SAAS,CAAC,CAAC,CAAC,EAAE,uSAAuS,CAAC,CAAC,EAAeF,EAAE,IAAI,CAAC,SAAS,wPAAwP,CAAC,EAAeA,EAAE,IAAI,CAAC,SAAS,MAAM,CAAC,CAAC,CAAC,CAAC,EAAe0B,EAAwB5B,EAAIC,EAAS,CAAC,SAAS,CAAcC,EAAE,IAAI,CAAC,SAAS,4QAA4Q,CAAC,EAAeA,EAAE,IAAI,CAAC,SAAS,qnBAAqnB,CAAC,EAAeA,EAAE,IAAI,CAAC,SAAS,gbAA2a,CAAC,EAAeA,EAAE,KAAK,CAAC,SAAS,wBAAwB,CAAC,EAAeA,EAAE,IAAI,CAAC,SAAS,4lBAA4lB,CAAC,EAAeA,EAAE,IAAI,CAAC,SAAS,yZAAyZ,CAAC,EAAeA,EAAE,KAAK,CAAC,SAAS,oCAAoC,CAAC,EAAeF,EAAE,IAAI,CAAC,SAAS,CAAC,UAAuBE,EAAEC,EAAE,CAAC,KAAK,gEAAgE,YAAY,GAAG,OAAO,YAAY,aAAa,GAAG,QAAQ,oBAAoB,aAAa,GAAG,SAAsBD,EAAEE,EAAE,EAAE,CAAC,SAAS,aAAa,CAAC,CAAC,CAAC,EAAE,0NAAuOF,EAAEC,EAAE,CAAC,KAAK,+DAA+D,YAAY,GAAG,OAAO,YAAY,aAAa,GAAG,QAAQ,oBAAoB,aAAa,GAAG,SAAsBD,EAAEE,EAAE,EAAE,CAAC,SAAS,cAAc,CAAC,CAAC,CAAC,EAAE,mGAAgHF,EAAEC,EAAE,CAAC,KAAK,qEAAqE,YAAY,GAAG,OAAO,YAAY,aAAa,GAAG,QAAQ,oBAAoB,aAAa,GAAG,SAAsBD,EAAEE,EAAE,EAAE,CAAC,SAAS,kBAAkB,CAAC,CAAC,CAAC,EAAE,8QAA8Q,CAAC,CAAC,EAAeF,EAAE,KAAK,CAAC,SAAS,+BAA+B,CAAC,EAAeF,EAAE,IAAI,CAAC,SAAS,CAAC,4EAAyFE,EAAEC,EAAE,CAAC,KAAK,wEAAwE,YAAY,GAAG,OAAO,YAAY,aAAa,GAAG,QAAQ,oBAAoB,aAAa,GAAG,SAAsBD,EAAEE,EAAE,EAAE,CAAC,SAAS,YAAY,CAAC,CAAC,CAAC,EAAE,4cAA4c,CAAC,CAAC,EAAeF,EAAE,IAAI,CAAC,SAAS,kqBAAkqB,CAAC,CAAC,CAAC,CAAC,EAC1itI2B,EAAqB,CAAC,QAAU,CAAC,WAAa,CAAC,KAAO,WAAW,YAAc,CAAC,sBAAwB,GAAG,CAAC,EAAE,WAAa,CAAC,KAAO,WAAW,YAAc,CAAC,sBAAwB,GAAG,CAAC,EAAE,WAAa,CAAC,KAAO,WAAW,YAAc,CAAC,sBAAwB,GAAG,CAAC,EAAE,UAAY,CAAC,KAAO,WAAW,YAAc,CAAC,sBAAwB,GAAG,CAAC,EAAE,WAAa,CAAC,KAAO,WAAW,YAAc,CAAC,sBAAwB,GAAG,CAAC,EAAE,WAAa,CAAC,KAAO,WAAW,YAAc,CAAC,sBAAwB,GAAG,CAAC,EAAE,WAAa,CAAC,KAAO,WAAW,YAAc,CAAC,sBAAwB,GAAG,CAAC,EAAE,WAAa,CAAC,KAAO,WAAW,YAAc,CAAC,sBAAwB,GAAG,CAAC,EAAE,UAAY,CAAC,KAAO,WAAW,YAAc,CAAC,sBAAwB,GAAG,CAAC,EAAE,WAAa,CAAC,KAAO,WAAW,YAAc,CAAC,sBAAwB,GAAG,CAAC,EAAE,WAAa,CAAC,KAAO,WAAW,YAAc,CAAC,sBAAwB,GAAG,CAAC,EAAE,WAAa,CAAC,KAAO,WAAW,YAAc,CAAC,sBAAwB,GAAG,CAAC,EAAE,UAAY,CAAC,KAAO,WAAW,YAAc,CAAC,sBAAwB,GAAG,CAAC,EAAE,UAAY,CAAC,KAAO,WAAW,YAAc,CAAC,sBAAwB,GAAG,CAAC,EAAE,WAAa,CAAC,KAAO,WAAW,YAAc,CAAC,sBAAwB,GAAG,CAAC,EAAE,UAAY,CAAC,KAAO,WAAW,YAAc,CAAC,sBAAwB,GAAG,CAAC,EAAE,WAAa,CAAC,KAAO,WAAW,YAAc,CAAC,sBAAwB,GAAG,CAAC,EAAE,UAAY,CAAC,KAAO,WAAW,YAAc,CAAC,sBAAwB,GAAG,CAAC,EAAE,WAAa,CAAC,KAAO,WAAW,YAAc,CAAC,sBAAwB,GAAG,CAAC,EAAE,UAAY,CAAC,KAAO,WAAW,YAAc,CAAC,sBAAwB,GAAG,CAAC,EAAE,SAAW,CAAC,KAAO,WAAW,YAAc,CAAC,sBAAwB,GAAG,CAAC,EAAE,WAAa,CAAC,KAAO,WAAW,YAAc,CAAC,sBAAwB,GAAG,CAAC,EAAE,UAAY,CAAC,KAAO,WAAW,YAAc,CAAC,sBAAwB,GAAG,CAAC,EAAE,UAAY,CAAC,KAAO,WAAW,YAAc,CAAC,sBAAwB,GAAG,CAAC,EAAE,WAAa,CAAC,KAAO,WAAW,YAAc,CAAC,sBAAwB,GAAG,CAAC,EAAE,mBAAqB,CAAC,KAAO,UAAU,CAAC,CAAC",
  "names": ["richText", "u", "x", "p", "Link", "motion", "richText1", "richText2", "richText3", "richText4", "richText5", "richText6", "richText7", "richText8", "richText9", "richText10", "richText11", "richText12", "richText13", "richText14", "richText15", "richText16", "richText17", "richText18", "richText19", "richText20", "richText21", "richText22", "richText23", "richText24", "__FramerMetadata__"]
}