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Train like the pros with power-based training that fits your schedule and training availability. TrainerRoad’s training plans for enthusiasts are designed for riders who want to get fast for the love of the sport whether they’re preparing for a Gran Fondo or simply staying fit.

“I rode my first grand fondo and all I kept thinking was 'Thank you TrainerRoad'. Your plans really work and made a huge difference!”

Training Plans for Every Enthusiast

Get expert guidance throughout the year designed to help you stay in shape and enjoy your time spent on the trainer.

Training for the Everyday Cyclist

You don’t have to be a pro to train like one.

As an enthusiast, your training is all about staying fit and staying connected to the sport you love. Explore training plans that maintain your fitness to keep you in great shape even when you aren’t preparing for an event.

Cycling Training for Your Schedule

Spending hours on the trainer each week simply isn’t possible for every athlete.

With plans that focus on making the most out of your available training time, you can follow a plan that fits your schedule without sacrificing your family, work or personal time.

Cycling Training Plans for Enthusiasts

Browse the following training plans designed to help you stay fit while training for the sport you love.

Stay fit and stay connected to the sport you love with training plans designed for cycling enthusiasts.

Maintenance 8 Weeks Per Block

These blocks are designed for the enthusiast who wants to stay fit. Riders work through three high-intensity workouts with the option for some low-intensity variation based on weekly training volume.

Time Crunch 30 8 Weeks Per Block

Time Crunch 30 blocks are modeled after some of our most popular 60-minute workouts offering shorter but no less intense efforts in order to grant time-crunched athletes the luxury of a similar training effect, just in less time.

Time Crunch 45 8 Weeks per Block

Every workout constituting the Time Crunch 45 plans are slightly shortened versions of many of our most popular 60-minute workouts which then trim off enough work to get you on off the bike inside of a single hour.

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Citation information in Europe Pubmed Central

A case is described of a woman with acute hepatitis C infection whose partner had chronic hepatitis C infection and where heterosexual contact was the only major risk factor. Infection of both partners was confirmed serologically and by the finding of virus RNA by reverse transcription and polymerase chain reaction amplification. Nucleotide sequence analysis of the NS5 region (RNA polymerase) was used to show that both partners were infected with virus of the same genotype (1a). The nucleotide sequence of virus RNA found in the female patient is closest to variants cocirculating in the male contact, consistent with transmission having occurred between the two.

Citation information in Europe Pubmed Central

Human immunodeficiency virus (HIV) type 1 sequences obtained from HIV-infected persons in different risk groups in Edinburgh were studied to determine the number and origin of virus variants and patterns of virus transmission. Phylogenetic analysis revealed that 12 of 14 hemophiliac patients who had been exposed to a single common batch of factor VIII had closely related gag gene sequences. Sequences from intravenous drug users and patients infected through heterosexual contact formed another distinct group, and 2 other hemophiliacs formed a third group. However, epidemiologic relationships inferred from analysis of the V3 region of the env gene were less conclusive, especially when the V3 loop was taken in isolation. This appears to be due to the length of time since infection and the action of selection, which has favored the independent appearance of similar V3 loop variants.

Citation information in Europe Pubmed Central

The prevalence of hepatitis C virus (HCV) infection amongst a group of intravenous drug users (IVDUs) resident in West Suffolk (East Anglia, England) was investigated and compared with the prevalence of infection with hepatitis B virus (HBV) and human immunodeficiency virus (HIV). In addition, both the level of HCV persistence, as defined by detection of viral RNA, and the HCV genotypes present in this population were determined. It was found that HCV antibodies were present in 59% of those tested; by comparison 22% had antibodies to HBV and 1% antibodies to HIV. HCV RNA was found in 44% of those with HCV antibody. HCV genotype 1 was the most prevalent within this population although both genotypes 2 and 3 were also represented.

Citation information in Europe Pubmed Central

The distribution of hepatitis C virus (HCV) genotypes was investigated in 89 HCV-infected Turkish patients. Blood samples were collected from haemodialysis patients (n = 45), chronic liver disease (CLD) patients (n = 38), acute non-A, non-B (NANB) hepatitis patients (n = 2) and blood donors (n = 4). HCV RNA sequences were amplified in the 5' non-coding region and were typed by restriction fragment length polymorphism analysis. The predominant genotype was 1b (75.3%), followed by 1a (19.1%), 2 (3.4%) and 4 (2.2%). While there was no significant difference in the distribution of HCV genotypes with respect to age, sex, transfusion history, alanine aminotransferase levels or liver histology (in the CLD group), type 1a-infected patients were younger than type 1b-infected patients (P < 0.05) in the haemodialysis group. Serological reactivity to recombinant HCV proteins was assessed in 58 samples using the Chiron RIBA-2 assay. The reactivity of samples from patients infected with type 1b with 5-1-1 and c100 antigens was significantly lower (P < 0.05) than the reactivity of samples from those infected with type 1a. These results, together with the results of two previous studies, indicate that HCV genotypes 1, 2, 3 and 4 are prevalent in different frequencies in the Turkish population. Determination of the genotype distribution of HCV in a geographical area may provide important clues for studying the epidemiology, transmission and pathogenesis of HCV-related diseases and may also aid in improving serological assays to detect HCV infection.

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How to identify the pest, the nest and the threat

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such as various types of wasps, yellowjackets, hornets and bees, are common summertime pests and their stings can be more than just a painful nuisance.The National Pest Management Association reports that Cheap Shop For Burberry Leather Flats Buy Cheap The Cheapest 2018 Unisex For Sale Exclusive For Sale Many Kinds Of FcwYSMP
every year.Those with allergies to stings are most at risk, although anyone can be affected if a large number of stinging insects swarm and sting at once.

One way to protect yourself and your family from types of stinging insects like wasps and hornets this summer is to ensure your property is free from hives and nests. On a routine basis, walk around the exterior of your home, paying special attention to overhangs, eaves, the underside of porches and decks for nests. Also inspect shrubs, trees, sheds and other structures. If you do find a nest on your property, do not attempt to remove it on your own. The colony can become defensive and attack en masse.Instead, Best Prices Cheap Price Isabel Marant Chelsea boots 2018 Newest Cheap Price Outlet Pick A Best Outlet Find Great 100% Authentic GMZv8RcNX
who will be able to relocate or remove the hive in a safe manner.

Some stinging insects pose more serious threats than others. To determine the risk to your family, you will need to identify the type of insect, especially for wasps and yellowjackets. A trained pest professional will be able to properly identify a pest species and its threats, but you can also use this guide to help determine the species:

Types of Stinging Insects

Bumble Bees

Carpenter Bees


Baldfaced Hornets

European Hornets

Mud Daubers

Velvet Ants

Paper Wasp


Remember, it is not advised to attempt to remove a stinging insect nest on your own, and doing so can be extremely dangerous. Instead, work with a licensed pest professional to access your property and the nest, to identify the type of stinging insect (like wasps or other dangerous stingers), and to determine the best way to eliminate the threat to your family.


NPMA Entomologist Dr. Michael Bentley spoke with Popular Science aboutants. Find out how bad ants will be this year, waysto keep them out and how to get rid of them.

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Deep questions to ask your significant other to create meaningful conversation

Team Lemonade
| Feb 14, 2018

When’s the last time you had a meaningful conversation? Or deepened your relationship with your friend or partner? Knowing how to have a deep conversation isn’t easy. That said, t alking about deep topics – rather than small talk – is crucial to maintaining an intimate connection.

In an experiment, social psychologist Arthur Aron found pairs who discussed ‘deep questions’ were much more likely to maintain their level of connection than those who kept to small talk. (SAGE Social Sciences Connection)

Since relationships are undoubtedly one of the most important aspects of our lives, we decided to examine several psychological studies, and figure out which conversation topics foster closeness. From that, we created a list of 52 questions that can scientifically foster intimacy between you and your spouse, partner, or friend – one for every week of the year!

Ritualize deep conversation

Looking for deep things to talk about with your sig other? You’re in luck.

We suggest creating a weekly ritual of asking these questions – try it on a Friday night to recap the week. You can spiral off into other topics, but the point is to start a real conversation, and learn more about your partner.

So bookmark this page, grab your partner or friend, and start reclaiming conversation!

52 questions to foster (or maintain) closeness and intimacy

1. What do you miss about being a kid?

2. If someone gave you enough money to start a business – no strings attached – what kind of business would you want to start and why?

3. Tell me about a relationship issue you’re having, and ask me for advice on how to fix it.

4. If you could go back in time, what’s one piece of advice you’d give to your younger self?

5. What’s something you want to do in the next year that you’ve never done before?

6. Tell me three things that happened in the last week that you’re thankful for.

7. What’s your favorite memory we’ve shared together? Gimme as many details as possible.

8. What makes you happy?

9. Who or what has changed your life?

10. How do you best connect with others?

11. Are you a Rocket Dog Womens Manilla Boots Cheap Websites Real For Sale bcUq0t
? Are there areas in your life where you act like one type, and other areas where you act like another? [Here’s the Giver/Taker Test ]

12. What are the five most important things on your bucket list?

13. What matters most to you?

14. What’s some of the best advice you’ve ever gotten?

15. What’s your ideal weekend?

16. If you could take a year-long paid sabbatical, what would you do?

17. Who do you trust?

18. What are five things you’re thankful for right now?

19. If a genie granted you three wishes right now, what would you wish for?

20. What’s the craziest thing you’ve ever done and would you do it again?

21. What’s your favorite family tradition?

22. If you could enter a time machine, what time period would you go to?

23. What’s your favorite quote?

24. What do you value most in a friendship?

25. Tell me your life story in four minutes, with as many deets as possible.

26. What’s something I’ve done for you that you’re grateful for?

27. What do you want your legacy to be?

28. Let’s alternate sharing three positive characteristics of each other.

29. What are your biggest goals for this year? How will you work to achieve them?

30. Where was your favorite place to go as a child and why did you love it there?

31. Tell me about a challenge you’ve been having at work or school, and ask me for advice on what to do about it.

32. What was the first thing you bought with your own money?

33. What are you curious about?

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35. Name four things we have in common.

36. What are your favorite three topics to talk about?

37. What’s your earliest memory?

38. How do you express gratitude towards others? Give me an example.

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40. In what situations do you feel most comfortable sharing your perspective?

41. Who’s someone you really admire?

42. How do you like to be comforted when you’re upset?

43. What would you do on your “perfect” day?

44. In 10 years, how would you like to describe your life?

45. If you had $100,000 to give away to any cause, which cause would you choose and why?

46. Where are the top three places you want to travel to some day, and why?

47. If you could have any job you wanted, that would it be?

48. Tell me about a day you had that you’ll never forget.

49. If there were 26 hours in a day, what would you do more of?

50. Is there something you’ve dreamed of doing for a long time? Why haven’t you done it yet?

51. What moments or events during your childhood shaped who you are now?

52. What do you think about most?

These questions will help you and your loved one dive into deep and meaningful topics that are proven to enhance intimacy. But which topics are scientifically proven to bring you closer to another person?

Here’s a look at 6 central ideas behind our 52 questions, and why these topics bring us closer together:

Gratitude According to psychologist Robert Emmons , gratitude is good for our bodies, minds, and relationships. Whether you discuss what you’re thankful for, or express appreciation for your partner’s good deeds, gratitude deepens our relationship with others.Why? Gratitude does a few things: it establishes trust and intimacy, creates higher relationship satisfaction, and encourages you and your loved one to give even more.

Here’s how it works: when you do something your partner is grateful for, it creates norm of reciprocity, and inspires your partner to do something nice in return. With this chain reaction, you and your loved one will feel even more gratitude towards each other, which will make your relationship even stronger.

Nostalgia Speaking of gratitude, reminiscing on past events is a sure way to inspire feelings of appreciation. A study by psychologist Clay Routledge found that recounting shared moments between you and your loved one increases feelings of social connectedness, and even makes you more supportive and considerate of each other.

To dig even deeper into nostalgia, we suggest talking about your experiences growing up.

“Discussing each other’s childhoods can really build an intimate bond between partners. Expressing how you felt as a child and things that hurt you when you were young gives your partner real insight into what shaped you as an adult,” said relationship guru Rob Alex .

Giving (and asking for) advice Giving advice is one of the most powerful forms of engagement between two people, according to Professor Julia Glazer. When you advise a loved one on a challenge they’re facing, it signifies that you’re willing to be honest to them, and that you care about them. Combined, these two signals communicate an extremely high level of trust, which creates a deeper level of closeness. ( Psychology Today )

On the other side of it, asking for advice and expressing vulnerability also fosters intimacy. “One key pattern associated with the development of a close relationship is sustained, escalating, reciprocal, personal self-disclosure,” wrote Psychologist Arthur Aaron in his study

Sharing When you share something with your partner – whether it’s a deep secret, a dream, or an aspiration – something crazy happens in your brain. Your pleasure centers light up like a Christmas tree, and a hormone called oxytocin is released. Another name for oxytocin? The ‘love hormone,’ because it plays a huge role in forming bonds between two people.

Several new studies show that the release of oxytocin makes us more sympathetic, supportive, and open with our feelings. In fact, research conducted by couple therapist Beate Ditzen found that oxytocin release helps loved ones manage conflict more effectively; when it’s released, women show a decrease in a social stress hormone, whereas men become better at communication, make more eye-contact, and become more open about their feelings – all essential behaviors for resolving conflict peacefully.

Learning each other’s preferences If we know what our loved ones like and dislike, we’ll better understand how to be good companion for them. This may seem obvious, yet many of us neglect to ask our partners about their preferences point blank. From asking which activities they enjoy most, to what they value in their friendships with others, understanding their perspective will help us become better partners.

Similarly, learning how your loved one likes to be comforted when times are tough is a valuable conversation to have. “The one conversation couples can have in order to build intimacy is to ask: How can I help you when you’re suffering? Or, how would you like me to react when you’re in pain?” says clinical hypnotherapist Rachel Astharte .

Commonalities It’s no coincidence that dating sites link people based on what they have in common – science tells us that commonalities keep relationship strong.

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, we feel more connected to people who hold similar attitudes as us. In fact, a review of 313 studies with over 35,000 participants found that similarity is a very strong predictor of attraction and connection in relationships. Why? Because when two people have a similar gravitational pull, it creates less division and less judgement among them.

Discovering what you and your loved one have in common – whether it’s an opinion, a habit, or a favorite food – will bring you closer together and remind you of your friendship. Plus, reflecting on your common experiences will elicit gratitude (bringin’ it back!) for the relationship you have and the memories you share.

– – –

“That understanding of how you felt in good times and bad times as a kid really allows your partner to see your vulnerabilities, and can evoke deep feelings and connections with each other.”

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