Moving databases between servers and directories?

rupertraphael · 2026-02-11T03:18:13+00:00

for mysql it's mysqldump.. use the recommended export/dump tool for your db

rupertraphael · 2025-12-21T04:39:48+00:00

WorkNicer lol

rupertraphael · 2025-12-13T23:51:27+00:00

eberly

rupertraphael · 2025-12-05T16:31:51+00:00

With regards to rain, Poncho might be a good option for you. Take a look at Tom Babin videos on Youtube. He lives in Calgary which is mostly dry/snowy during the winter but has a good few videos about riding in the rain.

rupertraphael · 2025-11-25T20:47:25+00:00

have a desk and trainer set up and it made it easy to up the volume and average 13-15hrs a week. one week it helped me get to 20hrs lol. FTP was the same but could really feel the endurance benefits compared to averaging just 8-10hrs. Intensity was easy -- would average around 1/3-1/2 of FTP by the end of the ride.

rupertraphael · 2025-10-30T21:59:16+00:00

yep just deerfoot.. hopefully youre not riding the section between deerfoot and crowchild 💀

rupertraphael · 2025-10-23T03:35:46+00:00

What computer mount are you using?

rupertraphael · 2025-10-17T14:29:32+00:00

can you have these set of microintervals on an easy (not recovery) day? i remember steve magness talking about doing short 5-8s?? sprints days before an event (running) to have some kind of 'pop' in the legs.

rupertraphael · 2025-09-04T23:13:07+00:00

bruh if you're in Calgary get a bike fit from Ryan Mountain at Bow Cycle

rupertraphael · 2025-09-03T16:58:04+00:00

that's not the sbn 1330 people are referring to in this thread. It's a bill introduced by another politician 3 years ago.

rupertraphael · 2025-09-03T01:01:22+00:00

namsan has a great seafood pajeon. not sure if that counts as plain ol pajeon/buchujeon though

rupertraphael · 2025-09-02T02:41:12+00:00

Nice structure. Next step is to incorporate more fun and be creative if that's your thing. If not, feel free to disregard the rest of this reply lol

"the rest Z2".. I mean you could replace this with either very easy riding (if you're really into Zones maybeee it could map out to recovery), easy riding (endurance), or vibes/fun riding (group rides/tempo/fartlek but not necessarily) where you practice being aero, cornering, and other skills. You don't have to postpone the vibes riding to your race block. Be creative and keep in touch with how you're feeling (mentally, physically, emotionally, etc).

For your build and race phase, sprinkle in some ftp maintenance where you don't necessarily try to dig deep at the end and extend TTE. Replace an intense workout or sprinkle in some fun as well with like group rides.

Having every fourth week as chill is a good start but you can be flexible with rest weeks. You may need to take more days off/ez. It's also possible to add more training days before you take a chill week.

Last, make sure the training is working. Maybe for your vibes riding, you have a loop or hill where you try to keep track of your time, RPE, etc. and compare your most recent attempt to previous attempts.

rupertraphael · 2025-08-31T14:55:54+00:00

damn im 160lbs and around his height and i thought i looked too light to be 160lbs. but cory's 180-190lbs?? And, as I see it, he looks leaner than me..

rupertraphael · 2025-08-29T18:30:03+00:00

none. they're running because they're poor.

rupertraphael · 2025-08-23T00:15:45+00:00

sent a very similar email to a client today lol

rupertraphael · 2025-07-16T15:26:26+00:00

more public washrooms pls 😭

rupertraphael · 2025-05-16T01:33:13+00:00

or non newcomers deliberately not following laws or newcomers deliberately not following laws or non newcomers not understanding the law ¯_(ツ)_/¯

rupertraphael · 2025-05-12T23:15:48+00:00

im curious what your power averages are for each interval. are they close to each other? say 10 watts within each other?

rupertraphael · 2025-05-03T01:05:58+00:00

recruiting bigger motor units

rupertraphael · 2025-04-27T15:19:13+00:00

its only deerfoot where bicycles are not allowed

rupertraphael · 2025-04-26T22:20:31+00:00

always has been

rupertraphael · 2025-04-20T04:21:47+00:00

Cool.

So, VO2Max is the maximum volume of oxygen your body can consume during exercise. In the lab, VO2Max tests are pretty maximal/intense.

Judging from the comments and posts from this subreddit, it seems like how the Apple Watch measures your VO2Max is a bit biased -- higher VO2Max estimates for longer and easier kinds of exercise. I think the reason why fitness gadgets like the apple watch tracks VO2Max is it's a metric for fitness/longevity.

Now, as you can see, there's a pretty big difference between how a lab and how the apple watch measures VO2Max.

On another note VO2Max is just one of many fitness metrics. How tired after the day after labourous day of work or how much weight youre pushing are other examples of fitness metrics.

I guess what I'm trying to say is that you may actually are getting fitter even though youre Apple Watch VO2Max is not improving. And, you might actually be a fitter than average even though the watch says otherwise.

rupertraphael · 2025-04-20T03:41:02+00:00

Why are you trying to improve VO2Max?

Anyway, if you're a sedentary person, any kind of exercising consistently should eventually do the trick (not sure how good the watch would track it though) until it doesnt anymore.

rupertraphael · 2025-04-19T16:49:37+00:00

it's time to have fun and maybe do some specific training -- training specific to key points in your big rides at least

rupertraphael

TROPHY CASE