First Race Expectations, Beating the Breakaway, Rest Week Diets and More – Ask a Cycling Coach 242

Setting expectations for the first race of the season, race tactics for when you miss the break, what to eat during a rest week and more is all covered in Episode 242 of The Ask a Cycling Coach Podcast.

More show notes and discussion in the TrainerRoad Forum.


Topics covered in this episode

  • Pete’s takeaways from The Coast Ride
  • Tips to find the best gravel bike for you
  • Setting expectations for the first race of the season
  • How to add aerobic rides for effective training
  • The power of taking notes during training
  • What should you eat during a rest week?
  • How to plan your outdoor workouts for the most benefit
  • Race tactics for when you miss the break
  • Nutrition planning tips for long events

Subscribe to the Podcast

For more cycling training knowledge, listen to the Ask a Cycling Coach — the only podcast dedicated to making you a faster cyclist. New episodes are released weekly.


Full Transcription of Podcast

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Low Volume Training, Racing as a Solo Rider, Hydration and More – Ask a Cycling Coach 241

Getting faster on low volume training, pro tips for racing as a solo rider, maintaining proper hydration and more is all covered in Episode 241 of The Ask a Cycling Coach Podcast. 

More show notes and discussion in the TrainerRoad Forum.


Topics covered in this episode

  • Nate’s tips to train while traveling
  • Avoiding overtraining when you feel fresh and want to push it
  • Planning effective training on a time-crunched schedule
  • Pro tips to be successful when racing alone
  • How to monitor hydration levels to avoid cramps and other issues
  • Will sub-threshold training while pregnant make you faster?

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For more cycling training knowledge, listen to the Ask a Cycling Coach — the only podcast dedicated to making you a faster cyclist. New episodes are released weekly.


Full Transcription of Podcast

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Tactics for Bigger Riders, Extra Recovery, Racing a New Category and More – Ask a Cycling Coach 235

The benefits of being a larger rider, when to add extra recovery, staying competitive after an upgrade to cat 2 and more will be discussed in Episode 235 of The Ask a Cycling Coach Podcast. 

More show notes and discussion in the TrainerRoad Forum.


Topics covered in this episode

  • The do’s and don’ts of fast group rides
  • Is enduro riding quality training for an XC mountain biker?
  • How to pace intervals to get the most from your workouts
  • Why being a larger rider can actually be a benefit
  • How to know when you need extra recovery time
  • Tips to stay competitive after your cat 2 upgrade
  • How to train for races with fast starts
  • The coaches’ holiday wishlists

Subscribe to the Podcast

For more cycling training knowledge, listen to the Ask a Cycling Coach — the only podcast dedicated to making you a faster cyclist. New episodes are released weekly.


Full Transcription of Podcast

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Off Season, Power Imbalances, Workout Fuel Timing and More – Ask a Cycling Coach 234

How to plan your offseason, fixing power imbalances, optimal timing for workout fuel and more are all covered in Episode 234 of The Ask a Cycling Coach Podcast.

More show notes and discussion in the TrainerRoad Forum.


Topics covered in this episode

  • How long should your off season be?
  • Why you should not immediately start a Build Phase after time off
  • Deep dive on how and when you should fuel your workouts
  • Is it bad to change position during VO2 max intervals?
  • What to do if you have a left / right power imbalance
  • Coach Chad’s tips on how to read while on the trainer
  • Entertainment options on the trainer
  • Do athletes need more cooling as they adapt to putting out more power?

Subscribe to the Podcast

For more cycling training knowledge, listen to the Ask a Cycling Coach — the only podcast dedicated to making you a faster cyclist. New episodes are released weekly.


Full Transcription of Podcast

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Upgrading Categories, Fat Burning, Food Allergies and More – Ask a Cycling Coach 233

Upgrading race categories, the myth of “the fat burning zone,” food sensitivities vs food allergies and more will all be covered in Episode 233 of The Ask a Cycling Coach Podcast.

More show notes and discussion in the TrainerRoad Forum.


Topics covered in this episode

  • Is the “fat burning zone” a myth?
  • Food sensitivities vs food allergies
  • Are dairy products bad for performance?
  • How to ride rollers
  • Dealing with injury and returning to training
  • How to transition from triathlon to cycling
  • Suspension setup tips
  • When should you upgrade categories?
  • How to pee on the bike during a race

Subscribe to the Podcast

For more cycling training knowledge, listen to the Ask a Cycling Coach — the only podcast dedicated to making you a faster cyclist. New episodes are released weekly.


Full Transcription of Podcast

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Training When Sick, Weight Gain to Build Power, Anemia and much more – Ask a Cycling Coach 232

Training while sick, gaining weight to increase power, how to modify training for athletes with anemia and much more will be discussed on Episode 232 of The Ask a Cycling Coach Podcast.

More show notes and discussion in the TrainerRoad Forum.


Topics covered in this episode

  • How to modify training for athletes with anemia
  • What indoor workouts suit rollers better than a trainer?
  • Healthy eating tips that the coaches use
  • Do lighter riders need to put on weight to increase power?
  • What do you lose by skipping recovery rides?
  • Should you still train when sick?
  • How does riding easy on downhills affect normalized power?

Subscribe to the Podcast

For more cycling training knowledge, listen to the Ask a Cycling Coach — the only podcast dedicated to making you a faster cyclist. New episodes are released weekly.


Full Transcription of Podcast

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Kona Learnings, L-Carnitine’s effect on Performance, Tapers and much more – Ask a Cycling Coach 230

Join us live for Episode 230 of the Ask a Cycling Coach Podcast where we’ll share what we learned at IRONMAN World Championships, the effect of L-Carnitine on endurance performance, how to alter your taper for specific races and much more.

More show notes and discussion in the TrainerRoad Forum.


Topics covered in this episode

  • Kona athletes recap from Ironman World Champs
  • Coach Jonathan’s experience of being hit by a car
  • Integrating standing in your TrainerRoad Workouts
  • The effect of L-Carnitine on endurance performance
  • How does a taper differ between types of races?
  • Should gravity racers train cardio differently than other cyclists?
  • Nutrition tips for enduro racers
  • How to keep your bottles from falling off the bike
  • Is cadence and precision important during recovery intervals?

Subscribe to the Podcast

For more cycling training knowledge, listen to the Ask a Cycling Coach — the only podcast dedicated to making you a faster cyclist. New episodes are released weekly.


Full Transcription of Podcast

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A Power Meter Deep Dive with Special Guest 4iiii’s Scott Cooper – Ask a Cycling Coach 229

Special Guest 4iiii’s Scott Cooper joins the team to discuss all things power meters, including how power meters are made, calibration, and what the future of power meters may look like. Tune in to hear Scott’s insights in episode 229 of the Ask a Cycling Coach Podcast!

More show notes and discussion in the TrainerRoad Forum.


Topics covered in this episode

  • What is inside a power meter?
  • How are power meters calibrated in the factory?
  • Can the power meter calibration change?
  • The difference between zero offset and calibration
  • What makes carbon harder to install a power meter on?
  • How does temperature affect the zero offset of a power meter?
  • The future of cycling power meters

Subscribe to the Podcast

For more cycling training knowledge, listen to the Ask a Cycling Coach — the only podcast dedicated to making you a faster cyclist. New episodes are released weekly.


Full Transcription of Podcast

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Kona Special Interview – Nate Zarlengo – Ask a Cycling Coach 228

Nate Zarlengo is coming into Kona already having overcome a big obstacle. After so many hard hours training and preparing, hitting a car on his bike days before the race is the last thing he expected. Regardless, he is not going to let it slow him down. Tune in to hear Nate’s experience and his feelings going into IRONMAN World Championships.

More show notes and discussion in the TrainerRoad Forum.


Topics covered in this episode

  • Nate’s start in triathlon
  • Nate by the numbers
  • Managing work, travel, family, and triathlon
  • Nate’s nutrition strategy
  • Dealing with hitting a car days before the race
  • How Nate heat trained for Kona
  • Nate’s support team
  • Who will win Ironman World Champs this year?

Subscribe to the Podcast

For more cycling training knowledge, listen to the Ask a Cycling Coach — the only podcast dedicated to making you a faster cyclist. New episodes are released weekly.


Full Transcription of Podcast

Please note this is an automated transcription and is prone to error. If you have any questions, please reference the timestamps in the podcast or video for further clarification. If you have additional questions, please reach out to us at [email protected]

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Strength Training, Heart Rate and Testing, Elevation & More – Ask a Cycling Coach 208

Team Clif Bar Racing’s Pete Morris joins us again as we go over Coach Chad’s strength training plan, how to gain weight and get faster, what your heart rate data means during a ramp test, and much more!

More show notes and discussion in the TrainerRoad Forum.


Topics covered in this episode

  • How to increase your FTP with TrainerRoad
  • Why you experience numbness when riding hard
  • Barely holding on to a fast group, or leading a slower group: What’s best?
  • How to use an olympic tri to prep for a Half-Ironman
  • How to taper before a Half-Ironman
  • Why course replica workouts aren’t good training
  • How to make the most of course reconnaissance
  • Tips to avoid a tight lower back
  • How elevation affects pacing
  • How to use “negative split” pacing
  • How to pick the right gearing for a climb
  • How to gain weight and get faster
  • Coach Chad’s Strength Training Recommendations
  • Should you reach max heart rate during a ramp test?
  • How to make a hot and humid room cool and dry
  • Training in the heat vs. cold
  • Tech that measures recovery

Subscribe to the Podcast

For more cycling training knowledge, listen to the Ask a Cycling Coach — the only podcast dedicated to making you a faster cyclist. New episodes are released weekly.


Full Transcription of Podcast

Please note this is an automated transcription and is prone to error. If you have any questions, please reference the timestamps in the podcast or video for further clarification. If you have additional questions, please reach out to us at [email protected]

Transcription to be added after recording.

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Strength Training, Heart Rate and Testing, Elevation & More – Ask a Cycling Coach 208

Team Clif Bar Racing’s Pete Morris joins us again as we go over Coach Chad’s strength training plan, how to gain weight and get faster, what your heart rate data means during a ramp test, and much more!

More show notes and discussion in the TrainerRoad Forum.


Topics covered in this episode

  • How to increase your FTP with TrainerRoad
  • Why you experience numbness when riding hard
  • Barely holding on to a fast group, or leading a slower group: What’s best?
  • How to use an olympic tri to prep for a Half-Ironman
  • How to taper before a Half-Ironman
  • Why course replica workouts aren’t good training
  • How to make the most of course reconnaissance
  • Tips to avoid a tight lower back
  • How elevation affects pacing
  • How to use “negative split” pacing
  • How to pick the right gearing for a climb
  • How to gain weight and get faster
  • Coach Chad’s Strength Training Recommendations
  • Should you reach max heart rate during a ramp test?
  • How to make a hot and humid room cool and dry
  • Training in the heat vs. cold
  • Tech that measures recovery

Subscribe to the Podcast

For more cycling training knowledge, listen to the Ask a Cycling Coach — the only podcast dedicated to making you a faster cyclist. New episodes are released weekly.


Full Transcription of Podcast

Please note this is an automated transcription and is prone to error. If you have any questions, please reference the timestamps in the podcast or video for further clarification. If you have additional questions, please reach out to us at [email protected]

Transcription to be added after recording.

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Strength Training, Heart Rate and Testing, Elevation & More – Ask a Cycling Coach 208

Team Clif Bar Racing’s Pete Morris joins us again as we go over Coach Chad’s strength training plan, how to gain weight and get faster, what your heart rate data means during a ramp test, and much more!

More show notes and discussion in the TrainerRoad Forum.


Topics covered in this episode

  • How to increase your FTP with TrainerRoad
  • Why you experience numbness when riding hard
  • Barely holding on to a fast group, or leading a slower group: What’s best?
  • How to use an olympic tri to prep for a Half-Ironman
  • How to taper before a Half-Ironman
  • Why course replica workouts aren’t good training
  • How to make the most of course reconnaissance
  • Tips to avoid a tight lower back
  • How elevation affects pacing
  • How to use “negative split” pacing
  • How to pick the right gearing for a climb
  • How to gain weight and get faster
  • Coach Chad’s Strength Training Recommendations
  • Should you reach max heart rate during a ramp test?
  • How to make a hot and humid room cool and dry
  • Training in the heat vs. cold
  • Tech that measures recovery

Subscribe to the Podcast

For more cycling training knowledge, listen to the Ask a Cycling Coach — the only podcast dedicated to making you a faster cyclist. New episodes are released weekly.


Full Transcription of Podcast

Please note this is an automated transcription and is prone to error. If you have any questions, please reference the timestamps in the podcast or video for further clarification. If you have additional questions, please reach out to us at [email protected]

Transcription to be added after recording.

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Strength Training, Heart Rate and Testing, Elevation & More – Ask a Cycling Coach 208

Team Clif Bar Racing’s Pete Morris joins us again as we go over Coach Chad’s strength training plan, how to gain weight and get faster, what your heart rate data means during a ramp test, and much more!

More show notes and discussion in the TrainerRoad Forum.


Topics covered in this episode

  • How to increase your FTP with TrainerRoad
  • Why you experience numbness when riding hard
  • Barely holding on to a fast group, or leading a slower group: What’s best?
  • How to use an olympic tri to prep for a Half-Ironman
  • How to taper before a Half-Ironman
  • Why course replica workouts aren’t good training
  • How to make the most of course reconnaissance
  • Tips to avoid a tight lower back
  • How elevation affects pacing
  • How to use “negative split” pacing
  • How to pick the right gearing for a climb
  • How to gain weight and get faster
  • Coach Chad’s Strength Training Recommendations
  • Should you reach max heart rate during a ramp test?
  • How to make a hot and humid room cool and dry
  • Training in the heat vs. cold
  • Tech that measures recovery

Subscribe to the Podcast

For more cycling training knowledge, listen to the Ask a Cycling Coach — the only podcast dedicated to making you a faster cyclist. New episodes are released weekly.


Full Transcription of Podcast

Please note this is an automated transcription and is prone to error. If you have any questions, please reference the timestamps in the podcast or video for further clarification. If you have additional questions, please reach out to us at [email protected]

Transcription to be added after recording.

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FTP Improvement, Sleep Deep Dive, Training Outside & More – Ask a Cycling Coach 207

What it takes to win a World Cup STXC race, a deep dive on how the body cools itself, how cyclists should be using protein and BCAA, and much more in Episode 206 of the Ask a Cycling Coach Podcast!

More show notes and discussion in the TrainerRoad Forum.


Topics covered in this episode

  • New TrainerRoad apps!
  • How to do TrainerRoad workouts outside
  • Coach Jonathan’s mini training camp
  • How to incorporate and recover from a training camp
  • How to train as a busy parent
  • Time management techniques for busy athletes
  • A deep dive on sleep and performance
  • How to be a better descender
  • The risks of using race data to update your FTP
  • Cramming for an ultra-endurance race
  • Stage race preparation tips
  • The Mongolia Bike Challenge

Subscribe to the Podcast

For more cycling training knowledge, listen to the Ask a Cycling Coach — the only podcast dedicated to making you a faster cyclist. New episodes are released weekly.


Full Transcription of Podcast

Please note this is an automated transcription and is prone to error. If you have any questions, please reference the timestamps in the podcast or video for further clarification. If you have additional questions, please reach out to us at [email protected]

Transcription to be added after recording.

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FTP Improvement, Sleep Deep Dive, Training Outside & More – Ask a Cycling Coach 207

What it takes to win a World Cup STXC race, a deep dive on how the body cools itself, how cyclists should be using protein and BCAA, and much more in Episode 206 of the Ask a Cycling Coach Podcast!

More show notes and discussion in the TrainerRoad Forum.


Topics covered in this episode

  • New TrainerRoad apps!
  • How to do TrainerRoad workouts outside
  • Coach Jonathan’s mini training camp
  • How to incorporate and recover from a training camp
  • How to train as a busy parent
  • Time management techniques for busy athletes
  • A deep dive on sleep and performance
  • How to be a better descender
  • The risks of using race data to update your FTP
  • Cramming for an ultra-endurance race
  • Stage race preparation tips
  • The Mongolia Bike Challenge

Subscribe to the Podcast

For more cycling training knowledge, listen to the Ask a Cycling Coach — the only podcast dedicated to making you a faster cyclist. New episodes are released weekly.


Full Transcription of Podcast

Please note this is an automated transcription and is prone to error. If you have any questions, please reference the timestamps in the podcast or video for further clarification. If you have additional questions, please reach out to us at [email protected]

Transcription to be added after recording.

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FTP Improvement, Sleep Deep Dive, Training Outside & More – Ask a Cycling Coach 207

What it takes to win a World Cup STXC race, a deep dive on how the body cools itself, how cyclists should be using protein and BCAA, and much more in Episode 206 of the Ask a Cycling Coach Podcast!

More show notes and discussion in the TrainerRoad Forum.


Topics covered in this episode

  • New TrainerRoad apps!
  • How to do TrainerRoad workouts outside
  • Coach Jonathan’s mini training camp
  • How to incorporate and recover from a training camp
  • How to train as a busy parent
  • Time management techniques for busy athletes
  • A deep dive on sleep and performance
  • How to be a better descender
  • The risks of using race data to update your FTP
  • Cramming for an ultra-endurance race
  • Stage race preparation tips
  • The Mongolia Bike Challenge

Subscribe to the Podcast

For more cycling training knowledge, listen to the Ask a Cycling Coach — the only podcast dedicated to making you a faster cyclist. New episodes are released weekly.


Full Transcription of Podcast

Please note this is an automated transcription and is prone to error. If you have any questions, please reference the timestamps in the podcast or video for further clarification. If you have additional questions, please reach out to us at [email protected]

Transcription to be added after recording.

Go to Homepage

FTP Improvement, Sleep Deep Dive, Training Outside & More – Ask a Cycling Coach 207

What it takes to win a World Cup STXC race, a deep dive on how the body cools itself, how cyclists should be using protein and BCAA, and much more in Episode 206 of the Ask a Cycling Coach Podcast!

More show notes and discussion in the TrainerRoad Forum.


Topics covered in this episode

  • New TrainerRoad apps!
  • How to do TrainerRoad workouts outside
  • Coach Jonathan’s mini training camp
  • How to incorporate and recover from a training camp
  • How to train as a busy parent
  • Time management techniques for busy athletes
  • A deep dive on sleep and performance
  • How to be a better descender
  • The risks of using race data to update your FTP
  • Cramming for an ultra-endurance race
  • Stage race preparation tips
  • The Mongolia Bike Challenge

Subscribe to the Podcast

For more cycling training knowledge, listen to the Ask a Cycling Coach — the only podcast dedicated to making you a faster cyclist. New episodes are released weekly.


Full Transcription of Podcast

Please note this is an automated transcription and is prone to error. If you have any questions, please reference the timestamps in the podcast or video for further clarification. If you have additional questions, please reach out to us at [email protected]

Transcription to be added after recording.

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How to Win a World Cup Race, Cooling, Protein & More – Ask a Cycling Coach 206

What it takes to win a World Cup STXC race, a deep dive on how the body cools itself, how cyclists should be using protein and BCAA, and much more in Episode 206 of the Ask a Cycling Coach Podcast!

More show notes and discussion in the TrainerRoad Forum.


Topics covered in this episode

  • (2:50) Chloe Woodruff’s World Cup STXC win!
  • (5:45) Advice for cyclists with diabetes
  • (10:20) How to pace an ultra-distance race
  • (15:40) Why more people should do low-volume plans
  • (21:35) Hacks and tips for fitting in training with a busy schedule
  • (31:00) Do topical skin products affect cooling?
  • (33:40) A deep dive on cooling
  • (44:05) Are baselayers effective?
  • (48:30) A deep dive on protein and BCAA for cyclists
  • (1:05:00) Understanding race prioritization
  • (1:11:55) Returning from a crash
  • (1:32:35) When should you use solid foods on the bike?
  • (1:40:10) How to be fast for an entire race series

Subscribe to the Podcast

For more cycling training knowledge, listen to the Ask a Cycling Coach — the only podcast dedicated to making you a faster cyclist. New episodes are released weekly.


Full Transcription of Podcast

Please note this is an automated transcription and is prone to error. If you have any questions, please reference the timestamps in the podcast or video for further clarification. If you have additional questions, please reach out to us at [email protected]

Transcription to be added after recording.

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How to Win a World Cup Race, Cooling, Protein & More – Ask a Cycling Coach 206

What it takes to win a World Cup STXC race, a deep dive on how the body cools itself, how cyclists should be using protein and BCAA, and much more in Episode 206 of the Ask a Cycling Coach Podcast!

More show notes and discussion in the TrainerRoad Forum.


Topics covered in this episode

  • (2:50) Chloe Woodruff’s World Cup STXC win!
  • (5:45) Advice for cyclists with diabetes
  • (10:20) How to pace an ultra-distance race
  • (15:40) Why more people should do low-volume plans
  • (21:35) Hacks and tips for fitting in training with a busy schedule
  • (31:00) Do topical skin products affect cooling?
  • (33:40) A deep dive on cooling
  • (44:05) Are baselayers effective?
  • (48:30) A deep dive on protein and BCAA for cyclists
  • (1:05:00) Understanding race prioritization
  • (1:11:55) Returning from a crash
  • (1:32:35) When should you use solid foods on the bike?
  • (1:40:10) How to be fast for an entire race series

Subscribe to the Podcast

For more cycling training knowledge, listen to the Ask a Cycling Coach — the only podcast dedicated to making you a faster cyclist. New episodes are released weekly.


Full Transcription of Podcast

Please note this is an automated transcription and is prone to error. If you have any questions, please reference the timestamps in the podcast or video for further clarification. If you have additional questions, please reach out to us at [email protected]

Transcription to be added after recording.

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How to Win a World Cup Race, Cooling, Protein & More – Ask a Cycling Coach 206

What it takes to win a World Cup STXC race, a deep dive on how the body cools itself, how cyclists should be using protein and BCAA, and much more in Episode 206 of the Ask a Cycling Coach Podcast!

More show notes and discussion in the TrainerRoad Forum.


Topics covered in this episode

  • (2:50) Chloe Woodruff’s World Cup STXC win!
  • (5:45) Advice for cyclists with diabetes
  • (10:20) How to pace an ultra-distance race
  • (15:40) Why more people should do low-volume plans
  • (21:35) Hacks and tips for fitting in training with a busy schedule
  • (31:00) Do topical skin products affect cooling?
  • (33:40) A deep dive on cooling
  • (44:05) Are baselayers effective?
  • (48:30) A deep dive on protein and BCAA for cyclists
  • (1:05:00) Understanding race prioritization
  • (1:11:55) Returning from a crash
  • (1:32:35) When should you use solid foods on the bike?
  • (1:40:10) How to be fast for an entire race series

Subscribe to the Podcast

For more cycling training knowledge, listen to the Ask a Cycling Coach — the only podcast dedicated to making you a faster cyclist. New episodes are released weekly.


Full Transcription of Podcast

Please note this is an automated transcription and is prone to error. If you have any questions, please reference the timestamps in the podcast or video for further clarification. If you have additional questions, please reach out to us at [email protected]

Transcription to be added after recording.

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