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Excelleration for sale on US's largest classifieds sites (9 results)
2006 Honda Interceptor VFR 800
Model 2006 Honda 800 VFR Interceptor. This is a very good looking bike with Black Metal flake paint. It has little metal flakes that glitters in the sunlight. This bike runs excellent and is in showroom condition with no noticeable scratches. It is garage kept and never dropped or invol
Year: 2006, Make: Honda, Model: Interceptor VFR 800
: ONE OWNER LOCAL TRADE! ADULT DRIVEN! Imperial Blue Metallic! Navigation System! Power Sunroof w/Express-Open & Vent! Remote keyless entry! Clean CARFAX! PREMIUM WHEELS! 6-Speed Manual! ABS brakes! Low tire pressure warning! Stainless-Steel Dual-Outlet Exhaust! GREAT AMERICAN SPORTSCAR!! EX...
1999 GMC SUBURBAN - $5500 (Colerain Township)
Black w/Chrom Trim 1999 GMC Suburban 1500. 190,000 miles. SUV is in Great Condition, Body is in Excellent Condition and runs Great. SUV responds very very well to excelleration. The "SERVICE ENGINE SOON" light and "ABS" light `STAYS ON`, Mechanic says "Engine is fine, light just need to be turned off
1996 Dodge Intrepid - $500 (Big Timber, MT)
1996 Dodge intrepid, new fuel pump, new water pump, like new tires, full size spare on rim. Slight excelleration shake due to undermined origin. will sell for parts. Need money for bills contact David 509-948-2458 Clean and clear title. Location: Big Timber, MT it`s NOT ok to contact this poster w
2014 Ford Escape
: Carfax 1 owner with low miles!! Save thousands compared to new and still get the new car warranty. Ecoboost engine gets superior fuel economy and still has all of the excelleration. Let us show you the full vehicle history to take the worry out of buying. Our Location is: Autoway Ford -
: Red Candy Metallic! Charcoal Black Leather Sport Bucket Seats! 19 Bright Machined Aluminum Wheels! Spoiler! Tilt steering wheel! SYNC Voice System! ONE OWNER PERSONAL VEHICLE! Comfort Package! 4.6L V8! Air Conditioning! Front fog lights! Heated Front Seats! Low tire pressure warning! Outside t...
2010 Kia Forte Koupe-black ice - $10900 (woodside Estates-Elkhart In 46514-call )
2010 Kia Forte Koup- jet black ice color, 2 dr,auto, LOADED!!!! better excelleration than a 1.8 engine honda civic!!!! This is a stand alone car-2.0 4 cyl-solar glass,am fm cd player-mp3,audio w/ 6 speakers,sirius radio,bluetooth, onstar compass and homelink, sunroof,advanced airbags,dual 12v outlets
Year: 2010, Make: Kia
**1995 Lexus SC 300** - $4000 (North)
White 95 Lexus sc 300. Great running condition. 2 door, rear wheel drive, OD, power excelleration, original parts, alloy wheels, no dents, just minor wear, leather interior, moon/sun roof, auto locks doors, remote lock/unlock. Brand new power steering pressure hose. Maintenance has been keep up. 170,
Selling 2000 Subaru Legacy Sedan - $2100 (O.B.O. Missoula)
This car has pretty low miles around 153k it runs really good no power loss shifts good it is an automatic and an all wheel drive, interior is in great shape, starts good drives good, may need front brake pads replaced or just driven they make a scratchy noise but that might be just from sitting, ...


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Start > Destinations > Costa Brava Playa d'Aro > Agenda > Mobile World Congress
Over the course of four days, Mobile World Capital Barcelona will host the world's greatest mobile event: Mobile World Congress.
The 2017 GSMA Mobile World Congress will convene industry leaders, visionaries and innovators to explore the trends that will shape mobile in the years ahead.
Costa Brava: one of the Mediterraneans top tourist destinations.
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Sandusky is located in Erie county and has a population of 27,844.
CPA schools in Sandusky charged students an average tuition of $9,471.00 if they were Ohio residents, and $9,471.00 if they were non-residents, during the 2009 - 2010 school year.
Books and supplies for cpa schools in Sandusky cost an average of $1,080.00. There is one cpa college in Sandusky. 11 students were reported to have graduated from cpa programs in Sandusky in the 2008 - 2009 school year.
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Bibliographic Details
Title: Marriage Records of Hunterdon County, New ...
Publication Date: 1986
Binding: Hardcover
DEATS, HIRAM E. Marriage Records of Hunterdon County, New Jersey, 1795- 1875. Lambertville, 1986. 378 p. Cloth. Reprint of the 1918 edition, with the addition of several hundred marriages not included in the original printing, plus many corrections to the original. An important revision to a basic reference tool. Bookseller Inventory # 8628
Payment Methods
This bookseller accepts the following methods of payment:
AbeBooks Bookseller Since: February 25, 2000
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All material is offered subject to prior sale. Prices are net. Condition is carefully described. Where no condition statement is provided, the item is in very good, collector's condition. Orders shipped within New Jersey will be charged 7% sales tax.
Payment may be made by check, bank draft, or wire transfer; we also accept MasterCard, Visa, and American Express. Recognized institutions can be billed to suit their budgetary needs. Joseph J. Felcone Inc. has been in the antiquarian book business ...[More Information]
Shipment within the continental United States is by USPS Media Mail. The charge is $6.00 for the first book. Please inquire about USPS Priority Mail or UPS delivery. International customers should inquire about shipping options outside the United States.
Store Description: Joseph J. Felcone Inc. has been in the antiquarian book business since 1972. Please visit our website at www.felcone.com for a history of our firm.


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Modern Love Dead of Summer : Season 1 Episode 4
Freeform 1h
Aired: July 19th, 2016 @ 8:00 PM CST on Freeform
With a string of unfortunate events plaguing the start of the summer at Camp Stillwater, Deb decides to push up the masquerade ball to try and revitalize the morale. But as the campers begin the preparations for the ball, the counselors start to compare notes of the strange occurrences they have encountered. With too many weird things taking place to be a coincidence, Alex, Cricket and Amy are determined to get to the bottom of what is happening. As their investigation turns towards Deb, Joel finds himself in a tricky situation. Meanwhile, flashbacks feature Drew who is being haunted by his past.


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Kelburn Risk Management
Risk Assessments, Fire Risk Assessments, safety consultants
Kelburn Risk Management is a Fire Risk Assessment and Fire Safety Consultancy company which provides specialist, impartial advice and support across Cumbria and the North West Region in relation to developing cost effective fire safety solutions through design and consultation.
Kelburn Risk Management was fully established in 2013 and our company has been built on many years of experience in the world of fire safety. At Kelburn Risk Management, we pride ourselves on the fact that we can provide cost effective services to all types of business across Cumbria and the North West Region, from the small independent retailer to larger multi-national companies.
As a fully independent company, the solutions we offer to our clients are not biased by other fire safety products that others sell (unlike many of our competitors); our primary aims are to fulfil clients' demands in life safety, minimisation of damage to property and compliance with fire safety legislation.
The tailored services we offer are undertaken by fire safety professionals, educated to degree standard in fire safety or are ex-fire service personnel, who maintain continual professional development training through accredited courses.
Kelburn Risk Management uses various industry specific codes of practice to ensure we are always in compliance with the latest standards and practices and therefore clients can feel safe in selecting Kelburn Risk Management as competent fire risk assessors.
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We specialise in bespoke basic, intermediate and advanced fire safety training courses, delivered in a relaxed, informal but engaging style, and designed to protect your people and premises while helping you comply with current legislation.
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Not many fans will argue that Paul Pogba and Dele Alli are two of the best players in the English Premier League. One of the biggest differences between the two players is the amount their clubs paid to sign them. Spurs got the bargain of the century and only had to part with five million
According to reports, Real Madrid are interested in launching a big-money move for Dele Alli. The Spanish giants are reportedly set on bidding £50 million for the Tottenham star. As reported by ESPN FC: "Dele Alli is set to become Real Madrid's No. 1 target this summer with the Express reporting that Tottenham can expect
According to reports, Pierre-Emerick Aubameyang isn't being looked at as a transfer target for Zidane and Real Madrid this upcoming summer. The Borussia Dortmund star has recently professed his dream of playing for Real Madrid. As reported by Marca: "Even though the 27-year-old revealed his desire to one day turn out for the home team
Andy's latest "The Madrid-Barca Axis" column. It was a fitting way to start 2017 at the Bernabeu on Saturday afternoon as Cristiano Ronaldo was presented with his fourth Ballon D'Or trophy and Real Madrid trounced Granada by five goals to nil. Even though the Portuguese only scored one goal in the rout, there was no
Real Madrid are poised to offer Thibaut Courtois an irresistible deal, The Sun are reporting. Chelsea could face losing a crucial part of their team, if the Belgian international leaves. Antonio Conte values the keeper's importance to the team and will throw a massive pay-raise his way to keep him at Stamford Bridge. Greener
According to the player's agent Jorge Mendes, Cristiano Ronaldo rejected a world-record offer from the Chinese Super League. The Real Madrid star was offered £85 million a year as part of a £257 million deal. As reported by IB Times: ""From China, they've offered 300m Euros to Real Madrid and more than 100m per year
In a recent statement to AS, James Rodriguez's agent Jorge Mendes has seemingly ruled out a January exit for the Colombia international. Rodriguez, who hasn't had the best of times at Real Madrid, has been linked with a host of top sides including Chelsea and Manchester United. As reported by Goal: "James Rodriguez will not leave
According to Spain's Marca newspaper, Chelsea keeper Thibault Courtois has told his teammates that he's off to Real Madrid next summer. As reported by the Metro: "Marca claim that the Belgium international will make a return to La Liga at the end of the season, with Real Madrid in the driving seat for his signature,
Barcelona vs Real Madrid is arguably the biggest club game in world football. On average, there is almost 800 million people who watch the match each year. It truly is the game that brings the most talented individuals onto one playing field. So who will come out trumps in 2016? Madrid are certainly the form
It's hard to believe that Cristiano Ronaldo turns 32 in three months: it's even harder to believe that he is on the same fine scoring form he was six years ago- if not better. The forward found the back of the net twice as a jaded Real Madrid side narrowly won 2-1 against bottom placed
When Manchester United begrudgingly accepted a then world-record £80 million bid from Real Madrid for Cristiano Ronaldo, they ended a long-running transfer saga that had lasted more than two years. During that time, the talented Portuguese has gone from being a promising forward to the best player in the world, winning the Ballon d'Or and
As reported by The Guardian, Real Madrid's star-studded attack could become a galaxy with the arrival of one of the Premier League's best strikers. Sergio Aguero could be set to swap the darkness of Manchester for the glamour of Madrid in a move that would see Los Blancos boast a frightening array of attacking talent.
Andy's latest "The Madrid-Barca Axis" column. With great power comes great responsibility as Stan Lee famously penned in one of his many Spiderman comics. Being the head coach of Real Madrid, one of the most influential, powerful and successful sides in world football, Zinedine Zidane is learning that this quote is undeniably true. Less than
Andy's latest "The Madrid-Barca Axis" column. It has been a strange start to the season for Real Madrid. After five straight wins, four domestically and one in Europe, the club have contrived to draw their last two games against, on paper anyway, inferior opposition. Whilst much of the attention in Spain has revolved around Cristiano
Player power has become a modern buzzword in football. With the huge sums of money involved in the game anyone in demand has the power to command the highest fee they possibly can. With Real Madrid looking to sign Gareth Bale to a new long term contract this exact thing is being played out at


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Balayage Hair Color Ideas
Celebrity stylist such as Guy Tang have really brought balayage into the spotlight recently. So what is balayage hair and how to DIY balayage? If you have no idea what the term balayage is, allow us to explain; balayage definition: it is a style of ombre designed to look natural and sun-kissed, as if painted by nature. The goal is to create an ombre that will look natural with new growth that will also spice up every day hair. While this look may seem daunting and high-upkeep, it is one of the least maintenance required dye jobs you could get. Additionally, you don't need to select a 'natural' color to take part in the balayage movement: more and more stylists are balayaging every shade imaginable, creating stunning masterpieces of hair. We've selected 20 of the most stunning balayage dye jobs to hopefully inspire you to call up your stylist and make your balayage appointment. Each color also includes a recommended "base" color, but feel free to experiment. No time is better than the present to take part in this beautiful trend!
1Upside-Down Cupcake Blonde Balayage
Recommended Base Color: Blondes, Pastels
Something about this frosty-pink look reminds us of sweet treats and guilty pleasures. We love how the cool, chic platinum pairs so well with this pastel pink. Try a rose gold balayage for even more glamour! This balayage is especially wonderful on ladies with paler skin or cool undertones.
2Brown Blonde Balayage & Platinum Tips
Recommended Base Color: Brunettes, Reds
This balayage has a bit too high of a contrast to be mistaken for natural, but don't worry: it will still look amazing as you grow it out. If your hair is a golden or other blonde, go for more platinum tips! If you're still not convinced, have your stylist select shades that will compliment you.
3Just a Hint of Balayage Color
Recommended Base Color: Brunettes
This color has just the right amount of warmth without being too overwhelming or blatantly dyed. If you want to have that "just returned from a trip to the beach" glow, go for a balayage that's only a few shades warmer than your current color. Because brunette is a universal hair color, this balayage is universally appealing on ladies of all skin tones.
4Warm, Rich Reds Balayage Ombre Hair
Recommended Base Color: Reds, Brunettes
Pairing a deep red or brunette with a muted orange is sure to be a hit! This balayage ombre hair color is not quite fiery enough to be "in your face", but perfectly blends rebel with regal. How to balayage this color? Play around with base colors and oranges to find the right combination for your skin tone! Be warned, though: wearing pink may create a visual clash of colors.
5Stunning Silver Hair Balayage
Recommended Base Color: Any
Silvers and whites look good with almost any base, so no worries if you aren't sporting a black base like the model. Be warned, though: going silver is a long process and will take multiple visits, so be prepared to shell out some $$$ if you're beginning from a darker base. Silvers and whites look good with all skin tones and undertones, but find a grey that works well for you.
6Sun-Stripped Tresses Brown Blonde Balayage Straight Hair
Recommended Base Color: Blondes, Brunettes
This airy blend of warm and cool tones could easily be obtained with a bottle of Sun-In and a few hours lounging outside. Have your stylist select a blonde balayage that will warm your skin and rock this color for the summer. After you step out of the salon, hit the beach in your brand new bikini and rock your new color!
7Natural Glow Brown Blonde Balayage Dark hair
Recommended Base Color: Brunettes
This look reminds us of days spent with lemon juice in our hair, trying to create the perfect blonde from a brunette base. Worry no more! Bring this balayage inspiration to your stylist for a warm, edgy new color. Since this color is relatively natural, it's perfect for ladies with office jobs or strict dress codes.
8Rose Gold Reward
Recommended Base Color: Brunettes, Blondes
Rose gold has become increasingly popular as of late: hop on the train with a rose gold balayage. Although this coloring looks good with most base colors, we recommended staying away from red to combat any awkward brassiness. If you're feeling particularly daring, pair this sweet color with dark makeup for a dreamy, out-of-this-world look.
9Fiery Fiesta Balayage Highlights
Recommended Base Color: Reds, Brunettes
Muy caliente! This color is perfect for hot summer nights and a wild vacation to an ocean-side paradise… or any time, really! If you want to re-create the fire of this color, we recommend sticking with warmer bases likes reds or some brunettes. This balayage looks fantastic on ladies with darker eyes as it brings out flecks of warmth in your irises.
10The New Goldilocks Balayage on Dark Hair
Recommended Base Color: Reds, Brunettes
Who says Goldilocks can't have experimented with her look? We love how this golden balayage looks when paired with a red or warm base, especially on those with tanner skin tones. Have your stylist create the perfect color combo for you! The model's chic, trendy dark attire only serves to bring out the beauty of this balayage to its full potential!
11Painted with Sunshine Caramel Balayage
Recommended Base Color: Brunettes, Reds
I got a pocket, got a pocket full of sunshine~ Create your own sunshine by pairing warm, strawberry blonde balayage with brunette or even red bases. How to achieve this balayage technique? Toy around with hints of platinum and gold for an even more dynamic color. If you're feeling really bold, throw in caramel and red coloring for even more appeal.
12Whispers of Balayage Highlights
Recommended Base Color: Brunettes
A dramatic balayage does not always equal a better balayage! This barely there brunette balayage is still stunning and perfectly compliments the model's skin tone. If you want a very natural look, draw your inspiration from this whisper of a dye job. Be careful not to select a brunette or gold that's too 'green' or you may look as though you've taken a dip in some algae.
13Burgundy or Purple?
Recommended Base Color: Any
Well, which is it? It doesn't really matter, as you can choose as warm or as cool as a balayage as you like within this color family. Most base colors work well with burgundy: talk over with your stylist if you want a dramatic balayage or a more complimentary color. This color works well with all skin tones, but is particularly dramatic on paler ladies due to the contrasting colors.
14Secretly a Mermaid Dark Hair Balayage
Recommended Base Color: Any
Any girl can be a mermaid with a few dashes of teal in her hair! While this color can have some fading issues, it's beautiful while it lasts and looks good with a variety of base colors. Book your teal balayage today and soon you'll be singing with Ariel! For even more drama, throw in a few shades of blue or green with your teal to create a vivid, eye-catching balayage all your friends will want.
15Runway Ready Brunette Balayage
Recommended Base Color: Brunettes
Warm, sunny blondes or barely-brown brunettes make a stunning, inviting balayage that just screams "I'm ready for my close up!" This particular balayage combo looks wonderful on brunette bases and darker skin tones. Due to the warmth of this balayage, it looks simply stunning when paired with a dramatic red lip.
16Ashy Blonde Balayage
Recommended Base Color: Brunettes
Ash blonde is a hot color this season (here's looking at you, Cara.) Go in for an ashy blonde balayage to bring a bit of ice queen to your brunette base. Platinum tips really vamp up this chilly cool balayage. If you'd like to take it a step further, play around with hints of pastel pink to really vamp up your color.
17Neon Overload
Recommended Base Color: Neons, Pastels, "Unnatural" Shades
Channel your inner Jeffree Star with a bright, vivid neon that screams to the world your are a one-of-a-kind goddess. Although we recommend pairing a neon balayage with a neon base, any "unnatural" color works well with glowing tips: try pastels or other vivid hues. This bright blue/alien green combo is just the color to welcome in a summer of partying!
18Warm and Welcoming Caramel Balayage
Recommended Base Color: Brunettes
Something about this honey-dipped balayage is so sweet and tempting! While you can create this color on a dark or dirty blonde, it is best on brunettes. The warmth really works well with ladies of many undertones; how to balayage hair to this style? Ask your stylist to select a blonde that will look the best on you. This balayage looks wonderful on ladies of all skin colors.
19Natural Caramel Balayage
Recommended Base Color: Brunettes, Blondes
Why are blonde balayages so tempting? Your friends will never be able to guess if you created this blonde caramel balayage color with time in the sun or in a salon chair, so leave them guessing! Play around with warm and cool tones to find what works best for you.
20Strawberry Amore
Recommended Base Color: Brunettes, Reds
Sweet as a strawberry but still fiery and exotic, this balayage is stunning on other shades of red as well as brunette bases. If you're looking to bring some spice into your every day color, look no further!


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As long-time Sufferlandrians know, The Sufferfest has been a big supporter of women's cycling. We produced the first cycling training video, Hell Hath No Fury, to feature female professional racing (and today we have 9 videos featuring female athletes), were the first sponsor of the UCI's Women's World Cup (where we introduced 'The Suffer Prize) and support many female teams around the world and elite female athletes.
We were also the first corporate sponsor of a documentary on women's racing called 'Half the Road' That film was created by Kathryn Bertine, an absolute legend and incredible change agent in the world of cycling.
So when Kathryn, who just retired as a pro cyclist, told us she was setting up the Homestretch Foundation to make the lives of female cyclists more comfortable we knew we had to be involved to help them Suffer more.
The Homestretch Foundation, a nonprofit organization in Tucson, Arizona, provides free housing and training support for up to ten female cyclists, helping to relieve the financial burden that many athletes face. Throughout the rest of the year, the foundation works to eradicate salary inequity – not just in sports, but in every occupation. Their ultimate goal is to help reduce the immediate living expenses of female athletes who have reached the same level as their male counterparts.
We strongly believe in The Homestretch Foundation's mission as it's all about facilitating change, promoting equality and empowering women in the cycling community. We're proud to be a part of that movement -- but, of course, we needed to bring more Suffering to the table.
So! Thanks to The Sufferfest, athletes will now receive free, weekly motorpacing sessions, a key element pro riders use to build race fitness, but which is often out of reach because of the cost. We also provide all Homestretch Foundation athletes with unlimited use of The Sufferfest Training Centre App."We are incredibly grateful for The Sufferfest in helping our athletes take advantage of motorpacing, which is not only a key component to training, but suffering in its purest form," say Kathryn. "Since The Sufferfest has come on board to support equality for female cyclists, it has been a win-win situation for everyone in our sport."
To learn more about The Homestretch Foundation listen to The Sufferfest podcast, 'Everybody Hurts' and the interview with Kathryn Bertine here.
Since APEX Coaching first partnered with The Sufferfest we have continued to refine our training philosophy. Some of this has been in response to feedback and questions from the close-knit community of Sufferlandrians toiling tirelessly in their torture chambers and Embassies around the world. A common question from those concerned about maximising their Return on Suffering is how best to set up heart rate training zones based on Lactate Threshold Heart Rate (LTHR)
First let's define what exactly Lactate Threshold Heart Rate is, and why it is useful. If you were to do a sustained, maximal, one-hour effort your average heart rate during that effort is your LTHR. Just like maximum heart rate, LTHR can vary widely from person to person. Knowing your particular LTHR is vital if you want to get the most benefit out of your workouts. The key to maximising your training is to make sure you are Suffering at the correct intensities for the correct amount of time. Knowing your LTHR will allow you to tailor your training zones to your specific heart rate and maximise your Return on Suffering.
For subscribers to The Sufferfest Training Centre App, you have the ability to input your LTHR into your profile. The app then uses this value (in parallel withor Functional Threshold Power (FTP) if you've determined that) to automatically set recommended heart rate zones for each section of the workouts. This functionality shows you, in real time, what zone you should be in at any given moment. But in order to take advantage of this feature you first have to determine your LTHR. That's where the head scratching often begins.
Enough digital ink has been spilled on the "correct" way to measure LTHR to fill the crater of Mt. Sufferlandria. The old, traditional method is to take your average heart rate for the last 20 minutes of a 30 minute all-out effort, or alternatively, your average heart rate for a 20 minute max effort. This value would then be used to set up your training zones. At APEX Coaching we feel there are some downsides to using this method. The main issue is that your heart rate during a 20 or 30 minute all-out effort will give you a higher heart rate than you could hold for an hour long effort. That's like saying, "I can average 1,000 watts for a 10-second sprint, so I should be able to average 1,000 watts for 10 minutes." While optimistic, this isn't realistic. Let's look at why.
Physiologically when you ride at intensities above your FTP your body starts releasing stress hormones, such as norepinephrine and epinephrine (commonly referred to as adrenaline). Your heart rate increases in response to the epinephrine in your blood. As the levels of epinephrine rise so will your heart rate. That is why it is tricky to base your LTHR off of a test where your average effort is greater than FTP. All that epinephrine is muddling the results, making it seem like your LTHR is higher than it actually is.
Our observations and empirical studies at APEX Coaching have led us to believe that there is a better, more effective way to calculate LTHR and use it to determine the appropriate training zones to give you the greatest Return on Suffering.
If you have a full hour to do a maximal effort, you certainly have that option. Just make sure you don't have anything strenuous to do for the next two days. Like walking. There is, however, a quicker way. It's not going to be pretty, but it will get the job done. It's time for some Tough Glove.
The aptly named "Rubber Glove" is a Sufferfest fitness (ahem) "examination", a workout designed specifically to help you determine your FTP or your LTHR. On its face it seems harmless enough: one hour on the bike consisting a solid warm-up, some high-cadence drills and then a 20 minute maximum effort, but it has been the undoing of many a Sufferlandrian.
A few words of advice before you step into the doctor's office. The key is not to go too hard too early. The more evenly paced you can complete this maximal effort, the more accurate your LTHR will be. Perfect pacing can take time to master, so don't fret if you struggle with your pacing during your first few cracks at Rubber Glove. If you have your heart rate monitor connected to The Sufferfest Training Centre during the workout the app will take care of calculating LTHR for you, and then set heart rate zones for all subsequent workouts based on that value. If you don't yet have a subscription to The Sufferfest app, find your peak average 20 minute heart rate from this ride (please note this is not the same as your average heart rate for the 20min of Rubber Glove, your heart rate will remain elevated after finishing your effort, and we want to make sure that is taken into account). Once you have that peak 20 minute heart rate you will want to subtract 12 beats per minute from that number, and Voila! You now have your LTHR. Since individuals vary in LTHR, if your peak 20 min heart rate is under 155bpm then we suggest subtracting 10 beats per minute instead of 12.
The APEX philosophy of LTHR and training zones is based off of APEX founder Neal Henderson's years of experience as the head of Sports Science at The Boulder Center for Sports Medicine (BCSM). During his tenure he performed over 10,000 physiological tests in the lab. By comparing the results of these tests with data collected from athletes in the field, he was able to refine the testing protocol to create a new, more accurate method. It's important to note that everyone's heart rate will respond differently to the same workload, and no one method for calculating training zones will be universally applicable or yield results that are 100% accurate for every single individual.
If you have previously set up LTHR based on your average heart rate from a 20 or 30 minute test it is likely that the LTHR you get by using our method will be a little bit lower. To accommodate this we have adjusted the Recommended Perceived Exertion (RPE) values and how they equate to HR zones on The Sufferfest LTHR mapping sheet. A good example of this change can be seen in the HR Z2, or "Endurance", pace. Previously the upper limit for Z2 was 83% of LTHR. Based on the APEX method we have increased Z2 to 87% of LTHR. But don't worry. Despite the change, you haven't gotten slower. You're training has only gotten more effective.
Keep in mind that your heart rate can vary quite a bit from day to day. Things like hydration, fatigue, and stress can have a profound effect on heart rate. That is why when determining how hard to go during a given effort it's best to combine heart rate with RPE (and power data if you have the ability to measure it through a power meter of via virtual power). By comparing multiple factors like heart rate and RPE you can adjust efforts accordingly. You will also want to ensure your Torture Chamber has adequate cooling by using a good fan. Your body produces a lot of heat when exercising, and if you start to overheat your body responds by diverting some blood closer to the surface of your skin where it can be more readily cooled. Your legs still need the same amount of blood, though, so the only way your body can simultaneously provide blood to your legs and divert it to the surface of your skin is by increasing your heart rate. This can cause of what is called "heart rate drift", which is when your heart rate rises above your LTHR despite the fact you are doing an effort under your FTP.
If you've used the old standard method of determining LTHR you might feel that this new method results in an LTHR that is "too low", meaning that longer efforts—particularly sustained climbs like those in Hell Hath No Fury and Thin Air— are now "too easy". Physiologically speaking, a sub-threshold effort gives your body 99% of the same training stimulus as a full on threshold effort. However, the total stress on your body is higher after threshold efforts compared to sub-threshold efforts. In practical terms this means if you're using the heart rate zones based on the APEX LTHR method as part of a complete training plan, going "easier" isn't necessarily a bad thing. In fact, quite the contrary. Staying right below threshold will leave you fresher to smash tomorrow's workout. Hitting two workouts back to back is a much better training stimulus than hitting day one at full gas but falling apart on day two. If you aren't as concerned with being fresh the next day, then by all means, see what the weather's like up there above your LTHR and Suffer like there's no tomorrow. You won't hear the Minions complain.
Mac Cassin has been coached by Sir Neal Henderson since 2009 and is a coach at APEX Coaching, with a focus on masters and junior racers. As an elite cyclist who also has to balance the demands of 'life' with his goals as an athlete, Mac has a deep understanding of how to get the most out of those who have limited time to train. Mac has raced at the World and PanAmerican championships and holds several US national and state titles. His studies were in Integrative Physiology from the University of Colorado and has worked as a research assistant in the CU Neurophysiology lab.
Did we miss anything? Make sure to ask a question or leave a comment in the space below.
With the advent of the smart-trainer, indoor turbo sessions have made a massive leap into the 21st century. In addition to allowing you to capture and review performance data from your workouts, many smart trainers also offer what's called "ERG Mode". This mode allows the The Sufferfest Training Centre App to dynamically control the resistance of the trainer to match a given workout profile. We call it "AARGH Mode", or "The Minions in the Machine".
Tell The Sufferfest Training Centre what your Functional Threshold Power (FTP) and it sets power targets for the workout based on that value. Trainer resistance is automatically adjusted so you are forced to hit those targets, whether you like it or not.
While ERG Mode does represent some serious next-level Suffering, there are some situations in which good old slope or "dumb trainer " mode may be a better option. Today we're going to break down the pros and cons of ERG Mode so you can use it—or not—most effectively.
One of the biggest problems athletes have when it comes to training is pacing themselves during an interval. All too often riders start out an effort well above a sustainable pace. One reason is that innate Sufferlandrian impulse to turn it up to 15 and rip the knob off. Another is athletic optimism. When you're fresh it really does feel like you could hold that effort. By having a smart trainer control your effort it forces you to pace it correctly. This gives you a much better idea of how RPE can shift throughout a single interval, or throughout an entire workout.
Revolver is the perfect example. If you're not familiar with this little slice of Sufferlandrian sadism, you are tasked with holding roughly the same power for 15 (more or less...) 60 second (mostly...) intervals. When you naively stroll into interval number one, the first 10 seconds feel like a cool breeze carrying scents of bergamot and Couchlandrian coffeecake. By the last 10 seconds of the
15th 16th, interval you'd swear that someone replaced the fine blood you usually have in your body with dark, smouldering lava crystals. While they feel different, they should be done at the exact same effort for maximum benefit. That is where ERG mode really makes a difference. It's far better to hit all 15 16 efforts at the same, barely sustainable effort, rather than destroying yourself on the first few only to whimper and soft pedal through the last half of the workout..
Not only does ERG mode hold you accountable during the actual intervals, but it also keeps you in check during the recovery between efforts. Despite our best efforts, when riding a normal trainer or outside, the tendency is to completely back off the power as soon as you finish a hard effort. With ERG mode you still get to recover, but at a level that is more active recovery than spa day.
Lastly, ERG mode also helps you deliver consistent power over a given effort. Our natural tendency is to surge and ease off power at random times. With ERG mode you don't have that option. The trainer will increase and decrease resistance in response to your output, resulting in consistent power, whether you're pedalling at 70 rpm or 110 rpm. This allows you to complete workouts exactly as they are intended, meaning you maximise your training time and ultimately your Return on Suffering.
Despite these benefits there are times when ERG mode can actually be detrimental to a given session. The most obvious is during sessions when you are trying to determine your Functional Threshold Power, or FTP. If you haven't been to see the doctor for a dose of tough glove that is Rubber Glove, you're in for a….treat. The whole idea of doing a power test like Rubber Glove is to determine the absolute maximum effort you can sustain, allowing you to set your FTP for future suffering. The issue with ERG mode is that The Sufferfest Training Centre sets the power targets for all of the efforts in a workout based on your current FTP. It's a classic Sufferlandrian Catch 22: how can one possibly know the percentage of one's old FTP that is sustainable for 20 minutes when the reason for the Dr's Visit is finding your new FTP?
The main limitation of ERG mode is this: all effort levels are based off of your your FUNCTIONAL Threshold Power. That F-word makes all of the difference. FTP isn't a fixed value. It's a fluid, ever-moving target, one that can change from week to week and even day to day. When you're on the bike you have your own internal Suffer-meter that tells you whether pushing 220 watts feels like a 5 out of 10 or an 11 out of 10 on any given day.
As smart as it is, your smart-trainer isn't plugged into your Suffer-meter. You're going to have days when you feel like your legs are made of Couchlandrian balsa wood. Everyone does. Sometimes it's because you are at the tail end of a 2 week block of structured suffering and your body is reaching its limits. Or maybe you just didn't eat and drink enough before entering your torture chamber. On those days your FTP might be 5% lower than when you last did Rubber Glove. Again with the F-word. What is Functional Threshold Power one day won't necessarily be the next. That's normal.
You have to put your ego aside and listen to your body, it knows a thing of two. Take the hint and dial back the intensity of your workout by 5% or so. If you don't and insist on pushing it, the chances are you'll overextend yourself, not complete the workout, and send your mental state into a Downward Spiral that is more toilet-like than Sufferlandrian, all because of a single bad session. But remember: a single bad session does not a Couchlandrian make. It simply means that you need to rest and recover as enthusiastically as you Suffer.
The opposite can also be true. After several weeks of good, consistent Suffering, and *gasp* proper rest, your FTP might have gone up 5%. Unless you've booked an appointment with The Doctor, your smart trainer would have no idea. It can't read your mind. You might end up breezing through a workout that was supposed to leave you with a third-class, one-way ticket to grovel town. That means you didn't quite Suffer like you should have, and that makes GvA shed a tear.
Apart from Rubber Glove, there are two other videos that simply aren't suited to completing in ERG mode: Violator & Half Is Easy. These short, rapid fire, on/off efforts are best done in slope mode, so you can unleash your high speed and power for each effort (without waiting for the resistance to ramp up).
With ERG Mode, there is nowhere to hide. There is no try, there is only DO.
Every tool has its purpose. Building a house? Use a hammer. Dialing in your carbon race bike? Maybe try something less...hefty. Pacing, accountability, consistency—all of these are made easier by ERG mode, that beautifully nasty Minion in the Machine. But tools are only as good as the craftsman who uses them. When it comes to establishing baseline metrics like FTP, or when your body is telling you something different, let your smart trainer play dumb and get reacquainted with your shifters. They've missed you.
Mac Cassin has been coached by Sir Neal Henderson since 2009 and is a coach at APEX Coaching, with a focus on masters and junior racers. As an elite cyclist who also has to balance the demands of 'life' with his goals as an athlete, Mac has a deep understanding of how to get the most out of those who have limited time to train. Mac has raced at the World and PanAmerican championships and holds several US national and state titles. His studies were in Integrative Physiology from the University of Colorado and has worked as a research assistant in the CU Neurophysiology lab.
Did we miss anything? Make sure to ask a question or leave a comment in the space below.
Winter is a glorious season in Sufferlandria. Lava snow covers the slopes and peaks of Mount Sufferlandria, reflecting the glow from the occasional volcanic eruption. Turbo trainers are dusted off, Torture Chambers spruced up, and talk turns to that age-old winter tradition: Base Training.
Conventional wisdom holds that winter is the season of LSD: Long Steady Distance. This means countless hours riding at a steady mellow pace for weeks and months on end in order to lay a 'foundation' for the more intense training sessions in the spring. Without all those base miles, the thinking goes, your body can't possibly handle all that intensity later on. But is that true?
Fortunately for the time-crunched Sufferlandrian, the supposed benefits of high-volume, low-intensity training is more about tradition and less about science. Don't get us wrong: doing long, steady base miles can improve your overall fitness, but that doesn't mean it's the only way, or even the best way to structure your winter training if you want to be fast.
The problem with the traditional "base phase" of many training plans is the time commitment required to see any real benefits. To see any substantive return from Long Slow Distance rides you need to dedicate a minimum of 16 hours a week, with some weeks requiring upwards of 25 hours of training.
While that might be an option for Sufferlandrian monks and full-time professional cyclists, chances are you're not able to get out and train that much. For you, LSD riding is a waste of time -- time you don't have.
You see, studies have shown (see reference at the end of the article) that when athletes with a fixed amount of training time switch from training that includes high intensity efforts, to only low intensity training will actually see a decrease in critical metrics like VO2 max, your body's maximum ability to utilise oxygen. Training only works when your body is subjected to a new stress that it hasn't encountered before. Training stress triggers adaptation and improvements in fitness. Only when you present your body with a different challenge, a novel stimulus, will it make changes to become stronger and more efficient. If you're a seasoned Sufferlandrian with a few years of riding under your belt, then doing a few 10 hour weeks of nothing but Long Slow Distance rides will only serve to de-train you. You're riding a lot, but you're getting slower. If you're going to keep your title of Sufferlandrian Speed Demon come spring, you can't afford that.
Many unfortunate souls have convinced themselves that doing high volume weekends during the winter is enough to get those benefits from LSD riding. No - not going to work. For LSD riding to really work you need to be hitting those big days at least five times a week. So hitting your weekends hard and riding once or twice during the week for an hour isn't going to cut it.
The question then becomes, "How should I be suffering over the off season?" Well, your off-season training should include:
All of our training plans, which work in both the offseason and the season, are based upon balancing these elements.
Another key area to work on year round—and one that most athletes neglect— is neuromuscular training. Unlike swimming or running which require good technique, cycling is a bit more forgiving. You can be "pedalling squares" all day and still go fast, albeit not efficiently. One of the biggest differences between elite and amateur cyclists is how efficient their pedal stroke is. By incorporating a variety of cadence drills (like you can find in our plans) you train your muscles to contract when they are supposed to, and relax when they are supposed to.
Ultimately combining quality neuromuscular training with a dash of high intensity efforts and an assortment of "this sucks but it isn't that bad" type efforts, you have the perfect recipe for improving your overall fitness over the winter, while leaving enough in the tank so that you can crush all comers once the arm warmers and booties come off.
But can you just go into intervals without having a 'base? Won't you just burn out come summer time? No. You won't. Incorporating high-intensity training into your winter programme isn't the culprit. It's only true if you hit things too hard, for too long, too often and overtrain in the spring. Burnout is usually more likely when a rider is already engaged in high-volume training that piles high-intensity training on top of it.
As a Sufferlandrian you already know the benefits of high-intensity interval training. Get in, Suffer, get out, rinse and repeat. We use it because it works, regardless of whether the lava snows are covering the dormant vineyards of Sufferlandria's Whine Region. To quote Sir Neal Henderson, "More is always more, but more is not always better." By incorporating high-intensity efforts into your winter training program you can continue to increase your fitness without increasing volume, and emerge from your Torture Chamber in the spring ready to show mere mortals the true meaning of Suffering.
Mac Cassin has been coached by Sir Neal Henderson since 2009 and is a coach at APEX Coaching, with a focus on masters and junior racers. As an elite cyclist who also has to balance the demands of 'life' with his goals as an athlete, Mac has a deep understanding of how to get the most out of those who have limited time to train. Mac has raced at the World and PanAmerican championships and holds several US national and state titles. His studies were in Integrative Physiology from the University of Colorado and has worked as a research assistant in the CU Neurophysiology lab.
Did we miss anything? Make sure to ask a question or leave a comment in the space below.
Sufferlandrians are known for their superhuman capacity for, well...Suffering. They're also known for their self-sufficiency and strong sense of motivation. It's part of their identity and a source of national pride. So when the subject of the value of structured training plans arises, some Sufferlandrians are skeptical. You might even be one of them. And sure, you may lock yourself in your Torture Chamber every day with almost religious devotion, regardless of what other commitments you may have. And sure, you may be seeing fitness gains. The high-intensity interval training that a Sufferfest session dishes out will do that. So why follow a structured training plan? Can't you just pick a video, flog yourself into oblivion, and call it good? You could, but you wouldn't be making the most of your time. Structured training has many advantages over random, undirected workouts.
Whether you're trying to learn a new language, master an instrument, or vanquish your competitors come race season, there's one common, critical component: consistency. Talk to any coach and they'll tell you the most important thing you can do to get faster is to be consistent with your training. An odd workout here and there isn't enough to produce real fitness gains, and will only get you so far.
The word "balance" gets used a lot these days, and with good reason. Busy Sufferlandrians are always trying to balance their burning desire to be a total BADASS, with the everyday commitments of being a good employee, husband, daughter, spouse and friend.
Do you want to get faster? Be more disciplined? Maximize your Return on Suffering? Stop "training" aimlessly and train with purpose. You have nothing to lose. Your competitors, on the other hand, they'll probably wish you didn't.
Mac Cassin has been coached by Sir Neal Henderson since 2009 and is a coach at APEX Coaching, with a focus on masters and junior racers. As an elite cyclist who also has to balance the demands of 'life' with his goals as an athlete, Mac has a deep understanding of how to get the most out of those who have limited time to train. Mac has raced at the World and PanAmerican championships and holds several US national and state titles. His studies were in Integrative Physiology from the University of Colorado and has worked as a research assistant in the CU Neurophysiology lab.
Did we miss anything? Make sure to ask a question or leave a comment in the space below.
Greetings, fellow Sufferlandrians. Have you suffered today? If so, I may be partially responsible. My name is Mac Cassin, and I am the Director of Strategic Suffering at The Sufferfest.
First, a little background. In addition to devising new and painful ways to maximise your Return on Suffering, I'm also one of the coaches at APEX Coaching, the Boulder-based coaching firm founded by Sir Neal Henderson (evil mastermind behind "Blender","Nine Hammers", "The Way Out" and "Violator", to name a few). I know firsthand what it's like to be on the receiving end of Neal's sadistic but results-oriented training methodology, having been personally coached by Neal since I was an aspiring junior racer. During my time working with him he has taken me from a fairly mediocre junior to five collegiate national championships on the track (including the collegiate record for the 4K individual pursuit), the opportunity to represent the USA at the Pan American Track Championships and a spot to race the Team Time Trial at the 2015 UCI World Championships.
But I'm not just a pair of legs. In addition to my experience riding at the elite level I have spent time studying Integrative Physiology at the University of Colorado Boulder. I understand the science behind different training philosophies and can separate fact from I-read-it-on-the-internet fiction. I joined the team at APEX in 2015, focusing on helping Masters riders and racers with limited time get the most out of their training. You could say that I specialise in maximising Return on Suffering. My favourite Sufferfest video is The Omnium, having raced a few of these on the track. (The Sufferfest version is harder!)
With the release of The Sufferfest Training Centre App, The Sufferfest has evolved from producer of the best indoor cycling videos to a comprehensive training platform for time-crunched athletes. APEX Coaching is proud to be a part of this evolution. Neal and I worked closely with the Minions to develop a full array of resources you won't find anywhere else, including a library of detailed, easy-to-follow training plans for cyclists of all disciplines and skill levels. These 10-week and 3-week training plans (now available free to all subscribers to The Sufferfest Training Centre App) integrate Sufferfest workouts, outdoor rides, skills 'n' drills, and off-the-bike training to address the needs of the complete athlete. Beyond these training plans, I will also produce a series of articles designed to, you guessed it, maximise your Return on Suffering. We'll be delving into a range of training topics that will help you take your riding to the next level, and give you a better understanding of the 'why' behind the workouts and training methodologies.
My hope is that this becomes a conversation between me and those of you out there in Sufferlandria. Ultimately, you're the reason why we're doing this—all of you Suffering in the solitude of your Torture Chambers or in one of our Embassies. It's about your journey to be better, stronger, more confident tomorrow than you are today. We're here to help you achieve your fitness goals, whether that means setting a personal best up your local climb or standing on the top of the podium. If there's content you'd like to see or questions you have, let us know. As The Sufferfest Training Centre app continues to develop and the community of Sufferlandrians continues to grow (despite the efforts of Couchlandria), we'll be with you every step of the way. The only thing you have to do is Suffer.
Interested in learning more about Suffering? Make sure to leave your helpful tips or questions in the comments below and we'll do our best to write more about them in future articles.
For many of us the last few months of the year are marked by multiple social gatherings, often in the company of non-Sufferlandrians, and with a mouth-watering buffet of Couchlandrian enticements on offer. Many of these Couchlandrians will be friends and family, most of whom will likely (and unintentionally) try to push you towards denouncing your Sufferlandrian Citizenship.
Fear not!
Occasional incursions into Couchlandrian Territory is by no means an act of treason. In fact, true Sufferlandrians pride themselves on the ability to safely and intelligently navigate their way through Couchlandria while remaining true to the Motherland. Visits to Couchlandria can be riddled with pitfalls, and we hope to offer these guidelines to minimize the stress involved so you can return happy, healthy, and ready to resume Suffering.
While some Sufferlandrians live in close proximity to the Couchlandrian border, others will have to travel, sometimes for multiple hours via plane, train or automobile. On these travel days you should make sure you are prepared to be self sufficient for the duration of the trip. What that means is:
Yeah, we have 20 yoga sessions in The Sufferfest Training Centre now! Here's what it looks like:
Some traveling Sufferlandrians will have the good fortune of a portable torture chamber that will travel along with them into Couchlandria. This is not an option for all Sufferlandrian travelers though, so be prepared to get creative.
You're just hallucinating! pic.twitter.com/teW0VFNDjI— The Sufferfest (@TheSufferfest) November 4, 2016
The final, and often biggest, hurdle to cross when visiting Couchlandria is the seemingly endless offering of food and drinks. Even the strongest of Sufferlandrians can give into temptation - just be smart about it.
The most important thing to remember during your time in Couchlandria is that you are there to see and visit people you care about, so enjoy the time you spend with them. Focusing too much on losing your Sufferlandrian Citizenship can turn what should be a fun trip into a stress-filled nightmare. Remember that the borders of Sufferlandria will always be open to those willing to undergo pain, misery and agony in the pursuit of honour, glory and victory!
Mac Cassin has been coached by Sir Neal Henderson since 2009 and is a coach at APEX Coaching, with a focus on masters and junior racers. As an elite cyclist who also has to balance the demands of 'life' with his goals as an athlete, Mac has a deep understanding of how to get the most out of those who have limited time to train. Mac has raced at the World and PanAmerican championships and holds several US national and state titles. His studies were in Integrative Physiology from the University of Colorado and has worked as a research assistant in the CU Neurophysiology lab.
Did we miss anything? Make sure to leave your helpful tips or questions in the comments below!
Contrary to what you might think after, say, slogging through the pukefest that is "The Omnium", the Minions pulling the levers here at the Fortress of Suffertude aren't just unrepentant sadists. Ok, they are unrepentant, but they're not *just* sadists.
Every agonizing interval, every foray into the outer limits of human endurance is focused on a singular purpose: making you stronger. It's not just about the Suffering (forgive me, Grunter), it's about getting the most benefit out of a limited amount of training.
Maximum 'Return on Suffering' for the limited amount of time you have to train. And our videos are designed to do just that. That's why we work with some of the brightest minds in coaching and sports science. But in order to be the most effective, the workouts need some structure. You can't clip in and punish yourself with 117 minutes of ISLAGIATT day in and day out at 110% intensity for two weeks straight and expect to 1) have any semblance of sanity left, or 2) not be completely shattered and useless. The point is not just to Suffer, but to Suffer with a purpose.
In our ongoing quest to give you all of the tools you need to crush the competition and leave a trail of shredded chamois in your wake, subscribers to The Sufferfest Training Centre App now have free, exclusive access to a full suite of 10 structured training plans for a range of disciplines; including Road, Olympic Distance Triathlon, Cyclocross and XC Mountain Biking, as well as plans focusing specifically on Speed and Climbing. Designed with our partners at APEX Coaching, these comprehensive, incredibly detailed plans bring you the expertise and proven results of one the greatest coaches (and evil geniuses) in endurance sport: Sir Neal Henderson.
All of our training plans utilize:
The Sufferfest Training Plans are available for free to all subscribers of The Sufferfest Training Centre App. Sign up for your free trial today.
Say goodbye to junk miles. Our integrated road training plans are required reading for riders of all skills levels who want to train smarter and climb the podium or simply hang with the fast group on the club rides.
Our 10-Week Plans are tailored to fit riders of varying experience and time commitment: Novice (for new riders with 4-5.5 hours/week to train), Intermediate (for experienced riders with 6-8 hours/week to train), and Advanced (for racing or highly experienced cyclists who can take a heavy training schedule of 8.5 hours/week)
Our 3-Week Plans focus on specific skills: Climbing (for experienced cyclists who want to soar with the angels) and Speed.
The Sufferfest Training Plans are available for free to all subscribers of The Sufferfest Training Centre App. Sign up for your free trial today.
If you're racing an Olympic distance triathlon, you need to swim, bike and run to the nearest computer and download this plan. With comprehensive coverage of your swim / bike / run workouts and a wide range of technique drills across all three disciplines, our Triathlon training plans will help ensure quick transition to a faster you (see what we did there?).
Triathlon plans are available for Novice: (new triathletes with about 5 hours/week to train) and Intermediate (experienced triathletes with about 6 hours/week to train) athletes.
A discipline after our own dark hearts: 60 minutes of lung-busting, redlining madness. One of the few places outside of your Torture Chamber that rivals the pure, unbridled intensity of a Sufferfest workout. These plans harness that raw power of The Sufferfest into a manageable, easy-to-follow structure so you can get the hole shot and leave your competitors cleaning mud out of their teeth.
Cyclocross plans are available for Novice barrier hoppers (with 5 hours/week to train) and Intermediate aspiring Sven Nyses who can devote 6 hours/week to train. More cowbell!
The punchy climbs, intense efforts and long courses that characterize Cross Country mountain bike races require a specific kind of fitness. The first one across the line is going to be someone that's capable of delivering across a wide range of efforts. That might as well be you, and this plan will get you there. Designed for Intermediate cyclists with an average of 6 hours/week to train, the fat-tire set aren't going to know what hit them.
Like you, those of us behind The Sufferfest aren't content to rest on our laurels. Could we have just kept making the best indoor cycling videos out there? Of course we could have, but we weren't content with that. Like that extra interval at the end of "Revolver", we don't know when to quit. We're going to continue to bring you valuable training resources, tools to help you get to the next level, stuff you won't be able to get anywhere else. But don't worry, we'll continue to dish out the Suffering you know and hate us for. We wouldn't have it any other way.
The Sufferfest Training Plans are available for free to all subscribers of The Sufferfest Training Centre App. Sign up for your free trial today.
I know what some of you are thinking. You're only comfortable when you're above threshold. You never take the easy route. You beat your own ass twice a day just because you can, only to yell, "Thank you, Grunter, may I have another!"
And yoga? That seems to be straying a little too close to Couchlandrian territory. Anything that uses a mat not intended to catch copious amounts of Holy Water...seems suspicious.
Well, The Minions have news for you: yoga is one of the best kept secrets in professional sport and we're letting all subscribers to The Sufferfest app in on the action. By the end of this post you won't be able to imagine doing "Downward Spiral" without downward dog and wouldn't think of leaving the "OM" out of "The Omnium". Yes, there's a reason you can't spell 'Agony' without 'Yoga'.
Yoga isn't just for the patchouli-scented set. It also isn't tied to any kind of spiritual practice and doesn't require you to grow a beard or join a drum circle. Though it is low impact, yoga helps develop real, functional strength in a way that just riding your bike can't.
Elite athletes, especially in endurance sports like cycling, routinely adopt yoga as part of their regular training routine. Yoga develops power, flexibility, balance and agility, as well as increasing your ability to focus. All of those skills transmit directly to being a better bike rider, whether you're set on dominating the local TT or crushing the cyclocross course. Who doesn't want better power on the bike, the ability to stay in an efficient, aero position without pain, or cat-like reflexes that allow you to stay upright while your competitors flounder in the sandpit.
The strength gains and improved range of motion that yoga facilitates also help prevent injury and speed recovery. That means less time spent convalescing and more time spent making your competitors beg for mercy. Talk to any coach or sports scientists and you'll hear the same refrain: gains are made during rest and recovery. If you don't recover properly, cumulative fatigue will start to wear you down, preventing you from getting the most out of your workouts. Less Return on Suffering? No. Thank. You.
We've talked about why you need to incorporate yoga into your training, but the question now is, how? Few of us have the luxury to find a yoga studio, figure out which class to take and then worry about whether the routines are actually going to translate into on-the-bike performance gains. Not to mention the additional investment, both in time and money.
Fear not, Sufferlandrians, we have you covered. The Sufferfest app has an entire Yoga for Cyclists Programme, developed in partnership with Abi Carver, founder of Yoga 15 and one of the most recognized names in yoga for endurance and action sports athletes.
Subscribers to The Sufferfest Training Centre App have access to 20 videos of routines developed by Abi specifically for cyclists. These routines are designed to strengthen notoriously weak areas for cyclists—core, back, and upper body— as well as improve overall flexibility, posture, balance, and focus. Additional breathing and meditation exercises will help you quash those pre-race nerves, allowing you to find the calm before the storm and deliver your best performance when it matters most. On the road or stuck in the office? The Yoga in Couchlandria sessions are just the ticket, whether you're travelling or putting in long hours at work.
Now, you're probably thinking, "I don't have the time for yoga." Think again. Just as The Sufferfest workouts are designed to give you maximum benefit in a short amount of time, so is the Yoga for Cyclists Programme. Most of The Sufferfest yoga sessions are 15 minutes or less, making them perfect for the time-crunched Sufferlandrian looking to improve full-body strength and flexibility.
They're also performance-oriented, getting you straight to the exercises that matter without any fuss. You'll easily be able to fit them in at home a few times a week, without having to stare at some stranger's Downward Dog in a crowded yoga studio.
Even better: if you're using one of The Sufferfest training plans that are now included free with your app subscription, you'll find that Abi and Mac Cassin at APEX Coaching have integrated the Yoga for Cyclists Programme into each plan. We make it easy. All (all?) you have to do is Suffer, Yoga, Breathe, Dominate.
Not an app subscriber yet? You need to fix that pronto.
Check out this sneak peek of one of Abi's routines developed for The Sufferfest Training Centre app.
About Abi Carver
Abi Carver's fitness career started out in personal training, before later branching out into yoga. She completed her yoga teacher training in Guatemala, and has since grown a huge online following with Yoga 15, her comprehensive yoga system designed specifically for athletes. Abi now teaches in Europe, South America and Indonesia, tailoring her classes and routines specifically to the athletes she's teaching. With her own interests including surfing, climbing and running, she uses yoga to improve her performance through conditioning, recovery, and mental skills training. You can find more by Abi at www.yoga15.com and www.instagram/yoga15abi
It all started off as a bit of a laugh really. One cold, dark and miserable evening, while bouncing ideas for new workouts around SUF HQ, I turned to David "Chief Suffering Officer" McQuillen and said "You know what's really missing is a 30 minute climb." To which he replied "Why stop at 30 minutes?"
(Incidentally, this is a prime example of why the man is continually brought before the United Nation to answer questions about Human Rights violations.)
As soon as my legs stopped twitching in the conditioned fear response our videos inspire in me, I naturally agreed that a 40 minute climb would be an AWESOME ideas. So, we set about making this twisted idea into a reality.
It's a beautiful day for hill repeats in Sufferlandria! #ThinAir pic.twitter.com/QQIg4Pqp6f— The Sufferfest (@TheSufferfest) October 12, 2016
After Sir Neal Henderson got involved we settled on our first 'summit finish' video, a session truly designed by Sufferlandrians for Sufferlandrians.
...but then you have to follow through with it. Once you realise that "If we make this we're going to have to do it too!" you start to understand why the average resting heart rate of a Minion is 220 BPM...
The story for the climb began to come together as we worked with footage from the 2016 Giro d'Italia. The race was packed full of attacks, breaks and amazing scenes of epic Suffering. Once GvA knit the footage together and the Minions programmed the workout into the app. it was ready for initial testing. Dave, being the brave one, was first.
While doing the workout, he looked like he was being beaten with a sledgehammer on fire. As soon as he got off (and that did take a little while) and stepped into the not-insignificant pool of Sufferlandrian Holy Water beneath him, he said only three words: "It's too easy.
The Minions knew what they had to do.
The surges became longer and harder, the attacks more frequent. More testing and more refining took place. Then, one day, it was my turn...
I found myself in Hobart, Tasmania for a test run of Thin Air at one of two local Sufferlandrian Embassies.
The instructor that night was a real hard ass, but he kept the class motivated and focused on absolutely CRUSHING the climb, dropping Fireball and destroying The Shark (you'll find out who they are in the video). With Courageous Sufferlandrians by my side I knew I had to put my best effort in. Holy water was shed, curses muttered, efforts grovelled, lakes of Sufferlandrian Holy Water filled... it was sublime!
It may take awhile before you feel the full effects of Thin Air...
When you're compared to one of cinema's all-time best villains, you know you're doing something right!
What's the Difference between Darth Vader & GVA? Vader came good eventually..GVA is just pure evil #no soul #thin air @TheSufferfest— Brett McKenzie (@lordofdaroad) October 7, 2016
Allow us to paraphrase for Kelly: "I'm not crying! Pain is just leaving my body through my tear ducts!"
Thin Air was unleashed onto the world after countless emails and posts on social media BEGGING us not to make anything like it. This inspired Sir Neal Henderson to no end.
A hallmark of Sir Neal's workouts are that you are constantly brought to the edge and walked back just a bit. Then you're shown that edge again, walked back, to the edge again, maybe over it, then back...and so on. Here's how he does it:
We won't give much away, but just be on the lookout for The Shark. If he senses blood in the water he'll attack and shred every chamois in sight... and remember, Sufferlandrians don't get dropped!
This year's Giro d'Italia featured some epic climbing stages and attracted some of the world's strongest climbers, including Esteban 'Chavito' Chaves, Steven Kruijswijk & Vincenzo Nibali. Here's a sample of the action:
If you're not in a hypoxic state you'll love the soundtrack for Thin Air, which is dominated by one of our favourite finds of late, the artist Paris Burns. "Bombs Away" kicks it at just the right time. Enjoy!
It's your duty as a Sufferlandrian to soak up as much pain, misery & agony and convert it into honour, glory & VICTORY. Thin Air is 60 minutes packed with the goods, so stop reading this and start SUFFERING!
Seriously, Thin Air is great for...
This is the STEEP SIDE OF MT. SUFFERLANDRIA PEOPLE !!! Prepare yourself mentally and physically for a lung popping, leg burning, teeth clenching, fist pumping rollercoaster of a ride. You'll feel so bad it'll start to feel good, we promise!
Hey good lookin' pic.twitter.com/vslwKyC4ho— The Sufferfest (@TheSufferfest) October 14, 2016
Here's a few things the Minions have learned about 'conquering' Thin Air...
Let's face it. The road to glory is paved in many ways and sometimes "less is more". If you need a good tempo or sweet spot effort after a hard day or during an easier phase of your training, don't hesitate to dial down the intensity.
OR, if it's been a while since your last visit to the Doctor and you're feeling particularly fresh and frisky, you can turn it up to 11 and test your limits (and sanity). Grunterspeed!
Destroy the inner Couchlandrian with Thin Air! Thin Air is exclusive to the Sufferfest Training Centre app. Learn more and start your free trial today.
Get unlimited access to 37 Sufferfest videos, 20 yoga for cyclists videos, 10 different training plans and more. Train to specific fitness targets by connecting your power meter, HR strap and trainer using real or virtual power. Control your smart trainer. One subscription works across Windows, Mac, iPad and iPhone devices. Try it for free for 7 days. Cancel easily at any time. If you continue, it's just $10 USD/month.


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Thermotolerance and hsp70 heat shock response in the cold-stenothermal chironomid Pseudodiamesa branickii (NE Italy)
Bernabol P.,University of Modena and Reggio Emilia |
Bernabol P.,University of Trento |
Rebecchi L.,University of Modena and Reggio Emilia |
Jousson O.,University of Trento |
And 2 more authors.
Cell Stress and Chaperones | Year: 2011
To better understand the physiological capability of cold-stenothermal organisms to survive high-temperature stress, we analyzed the thermotolerance limits and the expression level of hsp70 genes under temperature stress in the alpine midge Pseudodiamesa branickii (Diptera Chironomidae). A lethal temperature (LT100) of 36°C and a lethal temperature 50% (LT50) of 32.2°C were found for the coldstenothermal larvae after short-term shocks (1 h). Additional experiments revealed that the duration of the exposure negatively influenced survival, whereas a prior exposure to a less severe high temperature generated an increase in survival. To investigate the molecular basis of this high thermotolerance, the expression of the hsp70 gene family was surveyed via semi-quantitative reverse transcription-polymerase chain reaction analysis in treated larvae. The constitutive (hsc70) and inducible (hsp70) forms were both analyzed. Larvae of P. branickii showed a significant up-regulation of inducible hsp70 gene with increasing temperatures and an over-expression of both hsp70 and hsc70 by increasing the time of exposure. Different from that was shown in many cold-stenothermal Antarctic organisms, P. branickii was able to activate hsp70 genes transcription (equal to heat shock response) in response to thermal stress. Finally, the unclear relationship between hsp70 expression and survival led us to surmise that genes other than hsp70 and other processes apart from the biochemical processes might generate the high thermaltolerance of P. branickii larvae. These results and future high-throughput studies at both the transcriptome and proteome level will improve our ability to predict the future geographic distribution of this species within the context of global warming. © 2010 Cell Stress Society International. Source
Bernabo P.,CNR Institute of Neuroscience |
Bernabo P.,Center for Integrative Biology |
Lunelli L.,Fondazione Bruno Kessler |
Quattrone A.,Center for Integrative Biology |
And 3 more authors.
Journal of Insect Physiology | Year: 2015
In stressed organisms, strategic proteins are selectively translated even if the global process of protein synthesis is compromised. The determination of protein concentrations in tissues of non-model organisms (thus with limited genomic information) is challenging due to the absence of specific antibodies. Moreover, estimating protein levels quantifying transcriptional responses may be misleading, because translational control mechanisms uncouple protein and mRNAs abundances. Translational control is increasingly recognized as a hub where regulation of gene expression converges to shape proteomes, but it is almost completely overlooked in molecular ecology studies. An interesting approach to study translation and its control mechanisms is the analysis of variations of gene-specific translational efficiencies by quantifying mRNAs associated to ribosomes. In this paper, we propose a robust and streamlined pipeline for purifying ribosome-associated mRNAs and calculating global and gene-specific translation efficiencies from non-model insect's species. This method might found applications in molecular ecology to study responses to environmental stressors in non-model organisms. © 2015 Elsevier Ltd. Source
Feedback effects between plant and flower-visiting insect communities along a primary succession gradient
Losapio G.,University of Milan |
Losapio G.,University of Zurich |
Gobbi M.,Section of Invertebrate Zoology and Hydrobiology |
Marano G.,University of Milan |
And 9 more authors.
Arthropod-Plant Interactions | Year: 2016
Primary successions of glacier forelands are unique model systems to investigate community dynamics and assembly processes. However, successional changes of plant and insect communities have been mainly analysed separately. Therefore, changes in plant–insect interactions along successional gradients on glacier forelands remain unknown, despite their relevance to ecosystem functioning. This study assessed how successional changes of the vegetation influenced the composition of the flower-visiting insect assemblages of two plant species, Leucanthemopsis alpina (L.) Heyw. and Saxifraga bryoides L., selected as the only two insect-pollinated species occurring along the whole succession. In addition, we investigated the links between reproductive output of these plants and pollinator abundance through experimental exclusion of pollinators. Plant community structure changed along the succession, affecting the distribution and the abundance of insects via idiosyncratic responses of different insect functional groups. L. alpina interacted with ubiquitously distributed pollinators, while S. bryoides pollinators were positively associated with insect-pollinated plant species density and S. bryoides abundance. With succession proceeding, insect assemblages became more functionally diverse, with the abundance of parasitoids, predators and opportunists positively related to an increase in plant cover and diversity. The reproductive output of both plant species varied among successional stages. Contrary to our expectation, the obligate insect-pollinated L. alpina showed a reproductive output rather independent from pollinator abundance, while the reproductive output of the self-fertile S. bryoides seemed linked to pollinator abundance. Observing ecological interactions and using functional traits, we provided a mechanistic understanding of community assembly processes along a successional gradient. Plant community diversity and cover likely influenced insect community assembly through bottom-up effects. In turn, pollinators regulate plant reproductive output through top-down control. We emphasise that dynamics of alpine plant and insect communities may be structured by biotic interactions and feedback processes, rather than only be influenced by harsh abiotic conditions and stochastic events. © 2016 Springer Science+Business Media Dordrecht Source
Hypoxia and anoxia effects on alcohol dehydrogenase activity and hemoglobin content in Chironomus riparius Meigen, 1804
Grazioli V.,University of Milan |
Rossaro B.,University of Milan |
Parenti P.,University of Milan Bicocca |
Giacchini R.,University of Milan Bicocca |
Lencioni V.,Section of Invertebrate Zoology and Hydrobiology
Journal of Limnology | Year: 2016
The metabolic effects of low oxygen content on alcohol-dehydrogenase (ADH) activity and hemoglobin (Hb) concentration were investigated in IV-instar larvae of Chironomus riparius (Diptera: Chironomidae) from an Italian stream. Two series of short-term (48 h) experiments were carried out: exposure to (1) progressive hypoxia (95 to 5% of oxygen saturation) and (2) anoxia (at <5% of oxygen saturation). In (1), Hb amount increased with increasing oxygen depletion up to a critical value of oxygenation (about 70% of oxygen saturation). Below this percentage, the Hb amount declined to values comparable with those present in the control. The respiration rate (R) remained almost constant at oxygen saturation >50% and decreased significantly only after 48 h of treatment (= <5% of oxygen saturation) reaching values <100 μmolO2 gAFDW–1 h–1. ADH activity showed two phases of growth, within the first 14 h and over 18 h of exposure. Overall, we inferred that i) Hb might function as short-term oxygen storage, enabling animals to delay the onset of anaerobiosis; and ii) alcoholic fermentation co-occurs for a short time with aerobic respiration, becoming the prevalent metabolic pathway below 5% of oxygen saturation (<1 mg L–1). These considerations were supported also by results from anoxia exposure (2). In such condition, larvae were visibly stressed, becoming immobile after few minutes of incubation, and ADH reached higher values than in the hypoxia treatment (2.03±0.15 UADH mg prot–1). Overall, this study showed a shift from aerobic to anaerobic activity in C. riparius larvae exposed to poorly oxygenated water with an associated alteration of ADH activity and the Hb amount. Such metabolites might be valid candidate biomarkers for the environmental monitoring of running waters. © 2016, Page Press Publications. All rights reserved. Source
Pauls S.U.,Biodiversity and Climate Research Center |
Alp M.,Leibniz Institute of Freshwater Ecology and Inland Fisheries |
Alp M.,CNRS Biological Evolution and Diversity Laboratory |
Balint M.,Biodiversity and Climate Research Center |
And 14 more authors.
Freshwater Biology | Year: 2014
Summary: Molecular genetic techniques have been used in freshwater biology for more than 30 years. Early work focussed on studies of population structure, systematics and taxonomy. More recently, the range of studies has broadened to include ecology and adaptation. Advances in analytical methods and in technology (e.g. next-generation sequencing) and decreasing costs of data production ensure that the field will continue to develop and broaden in scope. At least three factors make the application of molecular techniques to freshwater biology exciting. First, the highly variable nature of many aquatic habitats makes them excellent models for the study of environmental change on ecological and evolutionary time scales. Second, the mature state of the field of freshwater biology provides an extensive foundation of ecological knowledge of freshwater organisms and their distinct adaptations. Third, the methodological advances allow researchers to focus more on merging molecular and ecological research and less on designing studies around technical limitations. We identified eight research areas in freshwater biology in which the integration of molecular and ecological approaches provides exceptional opportunities. The list is not exhaustive, but considers a broad range of topics and spans the continuum from basic to applied research. The areas identified use a combination of natural, experimental and in silico approaches. With advancing molecular techniques, freshwater biology is in an unusually strong position to link the genetic basis and ecological importance of adaptations across a wide range of taxa, ecosystems and spatiotemporal scales. Our aim was to identify opportunities for the integration of molecular and ecological approaches, to motivate greater collaboration and crossover, and to promote exploitation of the synergies of bridging ecological and evolutionary freshwater research. © 2014 John Wiley & Sons Ltd. Source


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Flooring America
4100 US Hwy 17/92
Casselberry, FL 32707
(407) 478-0323
Monday through Friday 9am-7pm, Saturday 9am-6pm and Sunday 11am-4pm
Flooring America is more than just a flooring specialty store. We are family owned and locally operated; trained in flooring sales and design to help you find the perfect floor for the way you live.
We are conveniently located on highway 17/92 across from the Police Station in Casselberry, FL.


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We can only be said to be alive in those moments when our hearts are conscious of our treasures. ~Thornton Wilder
In this post I am focusing on the third intention of my life's manifesto, cultivate gratitude:
Stay Present
Practice Patience
Cultivate Gratitude
Maintain Flexibility
Be Kind and Gentle
Remain Humble & Open Minded
Forgive, Forgive, Forgive
And above all else
Love Deeply
A little ruminating…
I've already written a bit about about gratitude here, in that I am moving more towards the idea that LIFE is a joyous gift that we are granted, not some sort of cosmic punishment or trap for misdeeds…that the first act of gratitude comes by loving the very gift of life.
As I move through my days, make plans, teach, love, talk, laugh, sing (or some approximation thereof) I know there are moments when it feels hard, difficult, impossible even…I know that often I have become overwhelmed and despaired (and it will probably happen again) Yet somehow something always comes around to remind me how amazing life is…my husband's smile, my youngest son's laugh, a call from my son overseas, a story from the other one about school or my grandson, the ridiculous way my dog wags his whole body, watching people dance, eating a vegan cupcake , realizing you share a favorite move with a friend….the list is quite literally ENDLESS for as I type new wonders and joys are being created just for me. So no matter how grateful I am, no matter how much I say thank you there will always be more to be thankful for — how utterly amazing and astonish is that?
And not that "I'm so thankful it's not worse feeling", or I have so much more, or thank goodness that didn't happen to me…that's dirty gratitude; I'm talking the truthful joyousness for the all the marvelous things that we too often take for granted. When was the last time you marveled — I mean MARVELED over a piece of fruit? Or a cactus? Or the sky? Or or or???
There is god in every morsel of food we imbibe and yet we all too easily take it for granted. Most of us are blessed with people that would notice if we disappeared — have you stopped recently to appreciate how wonderful that is?
My list of intentions, my Life Manifesto if you will — is my reminder, to myself, of those things that I believe help me live a life worthy of the gift of being human. Adopting an attitude of gratitude brings all the other intentions more readily into focus.
I'd like to thank the world for the lessons, the love, the leaps of faith and each day that allows me to keep growing.
Asana (yoga pose) for the week:
Ananda Balasana (Happy Baby)
Hey, we are practicing being happy to be alive…this sort of embodies that experience. Don't forget to smile and rock!!!
Wellness Tip of the Week:
Attitude of Gratitude Adjustment Intensive: The power of gratitude is oft underestimated. See what it can do for you —
- every morning and ever night for 21 days list 5 things you are thankful for (any size and try to do something new each list)
- At the end of the day read what you wrote in the morning when you write your evening list and of course each morning read the list from the night before…
- Post each list in a place where you can keep adding to them and where you can see the list often and watch your heart and happiness grow as the list does…
After you complete your attitude intensive, let me know about your experience!! firstname.lastname@example.com
So many great articles abound about cultivating gratitude – need some help just google it! Here is just one example…Gratitude Lowers Stress
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My favorite "mindful" eco last-minute Valentine's Day gifts for lazy lovers. 0 shares A letter to the Anger that refuses to Leave Me. 4,334 shares A Relationship will only be as Good as the Sex. 5,216 shares Welcome to Pisces Season: A Love there is no Coming Back From. 7,984 shares How Each Zodiac Sign Prefers to Celebrate Valentine's Day. 12 shares The 4 Requirements for a Twin Flame Relationship to Work. 1,270 share What Rumi had to Say about Unhappy Love. 260 shares The Most Powerful Performance at the Grammys was (Surprisingly) Not Beyonce's. 1,398 share How we can go to Heaven without Dragging Others with Us. 40 shares Happy Valentine's Day, to My Love I haven't yet Met. 3 shares


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Helpful (2)
I applied online. I interviewed at Fujitsu.
Basic algorithms, stochastic, probability questions are included in. As well as some research topics.
Most of the interviewers are very nice. One of them is kind of rude and impatient. Stop you when you just saying three sentences about the introduction.
Interview Questions
I applied through a recruiter. The process took 2+ months. I interviewed at Fujitsu (Fontana, CA) in August 2016.
They called me for my first phone interview. There were many technical question about programming and many question about bringing you software to production.
The second interview was face-2-face. They seemed to be unprepared for the interview. There were 3 people just looking at me not knowing what to ask me about. So after about 10 seconds of awkward silence I started with my own questions, which got the ball rolling.
They did not validate my parking. So I had to pay for it. It wasn't a big deal but that was my second hint about the company.
Interview Questions
Reasons for Declining
My third hint about the company was when they started the background check. I understand that companies have to do this. However, they wanted me to sign a release letter for one of my previous employers to give them full access as to why I left the company. I decided not to this this.
Helpful (6)
I applied through a staffing agency. The process took a week. I interviewed at Fujitsu in May 2016.
The interviewer is very kind and give me some significant suggestion after interview. It is with general questions in resume without Technical Questions. They don't ask hard questions, which makes me feel very comfortable. It is a good experience and they offer me an onsite next week. I hope I can get more experience onsite.
Interview Questions
Is this helpful? The community relies on everyone sharing – Add Anonymous Interview Review
I applied online. The process took a week. I interviewed at Fujitsu (Sunnyvale, CA).
Easy, everyone is too busy to even remember there's an interview scheduled that day and they wing it. (FCPA). Ask you questions they've googled to sound like they are interested, they'll just hire anyone though. Unless you're not attractive or "fit" enough.
Interview Questions
Helpful (7)
I applied through an employee referral. The process took 2 weeks. I interviewed at Fujitsu.
The process was easy, one phone interview. Talked about the past experience and the project that they want you to work on. One on-site interview, mostly talking about the experiences and skills.
I applied through college or university. The process took 1 day. I interviewed at Fujitsu (Rolla, MO) in March 2016.
I met up with representatives of a company under Fujitsu (PFU Systems specifically) at a career fair, and was told though they liked me that their interview slots for the next day were filled. Later that day I got a phone call, and was invited to an interview at the local bar. The interview was fairly casual, especially given the setting, and it felt more conversational than anything. Typical questions were asked about experience and skills, with one technical question. Overall a very pleasant exchange.
Interview Questions
very organized met manager project leader, director and vice president, from simple to detailed tech questions structural analysis question, natural and forced heat transfer questions
Interview Questions
I applied online. I interviewed at Fujitsu (Sunnyvale, CA).
The interview went well.
I got an offer a few days later. The offer was way lower than market. I sent them some numbers more aligned to what a person with my experience is offered everywhere else.
After two weeks they answered they would not move forward, CANCELLING THE ORIGINAL OFFER. This is probably the most unprofessional process I have ever faced.
Interview Questions
I applied through a recruiter. The process took 3+ months. I interviewed at Fujitsu (Dallas, TX).
Start with a recruiter calling you. Send in your CV and then set up several phone interviews. If you pass those, you will meet in person if local.
Interview Questions
Helpful (1)
Phone interview, and person interview follows. The overall process is not quite formal, relaxing. Discuss the personal experience and a difficult situation to resolve. Also review the HR policy and benefit. Overall the process is good and helpful to learn more about the company. But it looks like the organization is a little bit messed up though.
Interview Questions
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Watch Treehouse Movie Online
Published 11 13, 2014
Year : 2014
Release date : false
Country: UK,USA
Genres: Horror, Mystery, Thriller,
Director : Michael Bartlett,
Writers: Alex Child, Miles Harrington,
Stars: J. Michael Trautmann, Dana Melanie, Clint James, Daniel Fredrick, Darren Kennedy,
Quality: DVDRip/BDRip
Keywords: Watch Treehouse Movie Online
Treehouse is a suspense thriller from four time feature film director Michael Bartlett (The Zombie Diaries). The film was adapted to screen from Alex Child and Miles Harrington's script. Currently at the Cannes Film Festival, an opportunity to review this film early was provided to this film fan and some thoughts on Treehouse are hosted here. ]Thoroughly suspenseful, Treehouse is a well-paced thriller, which brings a lot of emotion to the screen. A supernatural or malicious physical element is plaguing a pair of teenagers and tension is built by this threatening element. This title is a standout indie feature, because of its attention to directing techniques and the performances provided by actors J. Michael Trautmann and Dana Melanie.Treehouse is a very creepy feature, which needs to reach a wide audience.The story begins with a double kidnapping. Early scenes show the character Elizabeth (Melanie) looking for her younger brother, Little Bob (Jake Gregory). Instead of her brother, Elizabeth finds a strange character on her isolated ranch; she gives chase. Then, the film transitions to new characters and settings. Brothers Killian (J. Michael Trautmann) and Crawford (Daniel Fredrick) are out in the woods for a night of fun. But, fun does not come knocking. Instead, these two brothers find Elizabeth frightened and wounded in a large treehouse. Mysterious shadows in the forest below suggest that someone or something is out to get them.


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Sit, stay, save 20% sitewide. 24 hours only. Use code GOFETCH20
Shot in Karpathos island, Greece
blue dreamy greece greek idyllic mediterranean sea sea view silvia ganora windmill
Just FAB!.As usual…A fav, 4 me!Much luv,DANIELA
Thanks a lot! :)
Beautiful image Silvia!
Your cohosts Cee and Chris
Now i am really getting excited about my little holiday in 3 weeks time :-). Excellent composition, love it!
So great….I want to dive into those blues.
Simple and simply perfect!
Excellent composition – Lovely blues!
Perfectly balanced and composed shot! Like the simplicity of this image, the contrast of colors and the wonderful angles of the windmill exposed Silvia!
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