วันนี้ผมได้ออกไปฝึกซ้อมปั่นตามปกติ แต่ที่ไม่ปกติคืออากาศที่หนาวเย็นที่สุดของกรุงเทพที่ผมเคยสัมผัสมา อุณหภูมิ 18 องศา ตอน 8 โมงเช้า ผมดู Power และ Heart Rate จาก Garmin 1030 แล้วพบว่าค่า Power ของผมนั้นปกติดีที่ 280 วัตต์ แต่ Heart Rate ของผมต่ำกว่าปกติประมาณ 10 ครั้งต่อนาที และผมแทบจะไม่มีเหงื่อออกเลยทีเดียว ซึ่งเป็นเรื่องที่ตลกมากเพราะผมเพิ่งจะได้พูดคุยกับเพื่อนร่วมงานของผม Danial Amby สัปดาห์ที่แล้ว (หัวหน้าโค้ชจากธัญปุระ ภูเก็ต) เกี่ยวกับความร้อนชื้นของประเทศไทยที่กินเวลากว่า 97% ของทั้งวัน และการแข่งขันส่วนใหญ่นั้นมักจะอยู่ในอุณหภูมิที่สูงถึง 30-40 องศา เลยทีเดียว

เราได้พูดถึงการใช้ชีวิตประจำวันของนักปั่นไทย ที่ทำงานในห้องแอร์ รับประทานอาหารในห้องแอร์ นอนในห้องแอร์ ขับรถติดแอร์ ช็อปปิ้งในห้องแอร์ และฝึกซ้อมในห้องแอร์ที่อุณหภูมิ 26 องศา โดยเพิ่มพัดลมเป่าให้เรารู้สึกเย็นขึ้นอีก โดยทั่วไปแล้วเราใช้ชีวิตส่วนใหญ่ในโลกติดแอร์ ทำให้ร่างกายเราคุ้นชินกับการทำงานในภาวะปกติที่อุณหภูมิ 24-26 องศา กลายเป็นอุณหภูมิที่เราให้เรารู้สึกสบาย

เมื่อวันแข่งขันมาถึง หลังจากหนึ่งชั่วโมงไปแล้วอุณหภูมิจะเพิ่มขึ้นเป็น 36 องศา คุณจะเหงื่อออกหนักมากและ Heart Rate ของคุณจะเต้นถึงจุดสูงสุด คุณจะรู้สึกแย่มาก รู้สึกเหมือนหัวจะระเบิดออกมา และคุณจะอยากอาเจียนเมื่อคุณทานหรือดื่มอะไรเข้าไป หลังจาการแข่งขันจบลง การฝึกซ้อมอย่างหนักที่ผ่านมาสูญเปล่าเพราะร่างกายของคุณคุ้นชินกับอุณหภูมิ 24 องศา ไม่ใช่ 36 องศา!

ผมเชื่อว่าคุณหลายๆ คนคงคิดว่าก็จริงนะ แต่มันเป็นแค่ความคิดเห็นของโค้ชเจเจเท่านั้นแหล่ะ ใช่แล้วครับนี่เป็นเพียงความคิดเห็นของผมแต่นั่นเป็นเพราะผมมีข้อมูลที่เก็บจากลูกศิษย์ของผมเป็นเวลาหลายปี ผมเป็นโค้ชและก็ยังเป็นนักวิทยาศาสตร์การกีฬาอีกด้วย สิ่งที่ผมทำคือวิเคราะห์ข้อมูลและนำไปปรับใช้เพื่อพัฒนาประสิทธิภาพการฝึกสอนของผมให้กับนักกีฬา ยกตัวอย่าง ผมมีนักปั่นที่อยู่ในระดับเฉลี่ย ชื่อ AJ ผมโค้ชเค้าเป็นเวลา 3 ปีแล้วตอนที่อยู่ประเทศไทย ซึ่งผมก็จะมีข้อมูลทั้ง Power และ Heart Rate ของเค้าทั้งการฝึกในร่มและการฝึกข้างนอกตลอดระยะเวลา 3 ปีที่ผ่านมาบันทึกในโปรแกรม Training Peaks ข้อมูลชุดหนึ่งที่ผมได้จาก Training Peaks คือ “ค่าความแปรผันของ Power และ Heart Rate” ถ้า FTP ถูกตั้งค่าที่  200 วัตต์ และ ค่าหัวใจสูงสุดที่ระดับ FTP คือ 175 ถ้าคนๆ นี้ปั่น 30 นาที ที่ 200 วัตต์ และหัวใจเฉลี่ยของเค้าอยู่ที่ 175 ค่าความแปรผันจะอยู่ที่ 0% ซึ่งในความเป็นจริงไม่มีทางเป็นไปได้ เพราะคนเรานั้นจะมีปัจจัยของความเหนื่อยล้า หรือช่วงที่มีประจำเดือน และปัจจัยอื่นๆ ที่ส่งผลกระทบต่อร่างกาย ในความเป็นจริงที่ว่าอัตราการเต้นของหัวใจจะใช้เวลาช่วงระยะหนึ่งในการไต่ระดับไปให้เท่ากับ Power ที่ส่งออก ดังนั้นค่าความแปรผันตรงนี้มักจะอยู่ที่ประมาณ 1-2% เสมอ

จากข้อมูลของ AJ ผมสามารถเห็นข้อมูลว่าการฝึกซ้อมในร่มของเค้าที่ Tempo ที่ 170 วัตต์ ในห้องแอร์ที่ 24 องศา พร้อมพัดลมเป่า ค่าความแปรผันของ Power/Heart Rate อยู่ที่ 1% แต่เมื่อเค้าออกไปปั่นข้างนอกที่อุณหภูมิ 36 องศา ด้วยการฝึกซ้อมที่เหมือนกันนั้น ค่าความแปรผันของ Power/ Heart Rate จะอยู่ที่ 8% อธิบายง่ายๆ ได้อย่างร่างกายของเค้าไม่สามารถทำงานได้มีประสิทธิภาพสูงสุดที่อุณหภูมิแวดล้อมที่สูงนั่นเอง

การแก้ไขเพื่อให้ร่างกายสามารถทำงานได้มีประสิทธิภาพมากขึ้นในอุณหภูมิ 36 องศา นั้น ทำได้ง่ายมาก

  1. ฝึกซ้อมในร่มโดยไม่ต้องเปิดแอร์ แค่ใช้พัดลมให้เหมือนกับลมพัดเวลาปั่นจริง
  2. พยายามออกไปฝึกข้างนอกเวลาเดียวกับที่คุณต้องใช้ในการแข่งขัน
  3. หมั่นฝึกซ้อมด้วยท่าทางเดียวกับที่คุณใช้ในการแข่ง สิ่งนี้จะทำให้ร่างกายคุณคุ้นชินกับการส่ง Power ที่ออกมาอย่างมีประสิทธิภาพด้วยท่านั้นๆ คนส่วนใหญ่ฝึกซ้อมด้วยการนั่งตัวตรง และสงสัยว่าทำไมแข่งจริงจึงไม่สามารถส่ง Power ได้เหมือนตอนที่ฝึกซ้อม
  4. ฝึกฝนการเพิ่มเติมน้ำในร่างกายรวมทั้งวางแผนโภชนาการในขณะที่ร่างกายใช้พลังงานสูงเหมือนการแข่ง ด้วยตำแหน่งการแข่งบนจักรยานและอุณหภูมิ 30-36 องศา สิ่งนี้จะช่วยสอนให้ร่างกายปรับตัวและเรียนรู้การย่อยเครื่องดื่มและอาหารหรือเจลให้พลังงานในภาวะที่ร่างกายใช้พลังงานสูงในการแข่ง

เมื่อคุณเริ่มฝึกซ้อมในภาวะที่อุณหภูมิสูง ในสัปดาห์แรกๆ คุณจะรู้สึกแย่มาก ดังนั้นคุณควรจะเริ่มจากการค่อยๆ เพิ่มอุณหภูมิในการฝึกในร่มในห้องแอร์ของคุณทีละนิดๆ ประมาณหนึ่งเดือน เพื่อให้ร่างกายได้คุ้นชิน นอกจากนั้นควรลองเพิ่มอุณหภูมิในรถหรือในบ้านของคุณดูด้วย คุณจะแปลกใจทีเดียวที่ร่างกายคุณจะสามารถปรับตัวให้กับอุณหภูมิใหม่ได้อย่างรวดเร็ว อัตราการเหงื่ออออกก็จะลดน้อยลงอย่างมากและคุณจะสามารถรับมือกับความร้อนได้ดีขึ้นเวลาแข่งขัน

โปรดจำไว้ว่าการเพิ่มปริมาณน้ำทั้งการฝึกซ้อมในร่มและปั่นข้างนอก ควรจะอย่างน้อย 1 ขวด ต่อ 30-45 นาที และเจล หรือกล้วยทุกๆ 30 นาที ถ้าการฝึกซ้อมนั้นเกิน 1 ชั่วโมง ส่วนตัวแล้วผมจะแนะนำเป็นกล้วยมากกว่า และคุณสามารถซื้อกล้วยได้อย่างง่ายดายตามร้านสะดวกซื้อ ที่จำหน่ายผลิตภัณฑ์ที่มีคุณภาพและมาจากแหล่งที่มีความน่าเชื่อถือ

ขอบคุณผลิตภัณฑ์อาหาร CP’s food Sustainability

http://www.cpfworldwide.com/th/sustainability

 

 

 

 

 

Today I was out training on one of the coldest in Bangkok for many years, 18 degrees at 8am and I was looking at my power and heart rate on my Garmin 1030, my power was the same as usual around 280 watts, but my heart rate was about 10 beats lower than normal and I was barely  sweating. Ironically I was talking with my colleague Daniel Amby last week (head coach at Thanyapura, where I now act as a consultant): We were discussing how Thailand is a very hot tropical climate 97% of the time and all races/events are held in temperatures of 30-40 degrees.

We discussed the daily life of an average Thai cyclist:-we work in aircon, we eat in aircon, we sleep with aircon, we drive with aircon, the shopping malls have aircon and when we train indoors we have the aircon set at 26 and a fan blasting away to keep us cool. Basically we live in an aircon world and our bodies are conditioned to function at say 24-26 degrees, and it feels super comfortable.

Race day arrives and after an hour the temperature is 36 degrees, you are sweating like a pig and your heart rate reaches an all-time new max, you feel like hell, your head wants to explode with the heat and you want to vomit when you try to eat or drink. Race over, all that hard work wasted because your body was conditioned for 24 degrees not 36 degrees!

I am sure some of you are thinking, yes but it’s just Coach JJ opinion, yes it is but is backed up years of data. I am a Coach and Sport Scientist, what I do is analyse data and then use it to improve athlete’s performance. Let’s take a rider and call him Average Joe ‘AJ’, I have coached him for 3 years in Thailand and have 3 years of his power and heart rate data indoors and outdoor on Training Peaks. One of the data fields I can see on Training Peaks is ‘power to heart rate variability’, if FTP is set at say 200 watts and Threshold heart rate at FTP is 175. if he rides 30 minutes at 200 watts and his average heart rate is 175 the variability would be 0%, now that isn’t going to happen as factors such as fatigue, nutrion menstrual cycle will affect it, as well as the fact that heart rate will take a while to catch up with power output, so there will always be a small 1-2 % variability.

From AJ data I can see that indoors for say a one hour tempo ride at 170 watts, with aircon at 24 degrees and a fan his power/heart rate variability is 1%. But outside at 36 degrees for the same workout at the same power, his power/heart variability is 8%, quite simply his body cannot function efficiently at high temperatures.

The solution to make the body function better at 36 degrees is actually very simple
  1. Train indoors with no aircon , just a fan to simulate the effect of the wind
  2. Try training outside at the same time you would normally race
  3. Always train in the same position on the bike as you would race, this will allow the body to be used to produce effective power in that position, most of us sit up when we train then wonder why we can’t push out the power when we are racing.
  4. Practice hydration and nutrition at race intensity, race position on the bike and a temperature of 30-36 degrees, this will teach the body to adapt and learn to digest liquids and energy gels/ bananas at that intensity.

When you first start to practice training in high temperatures, the first few weeks you feel like hell, so gradually increase the temperature indoors over a month, and you will get used to it. Why not increase the aircon temperature by a few degrees in the car and at home, you will be surprised how quickly you will adapt to it. Your sweat rate will reduce dramatically and you will be able to perform much better outside at higher temperatures.

Remember to hydrate well indoors and outdoors, approx. 1 bottle every 30-45 minutes and a gel or banana every 30 minutes if the workout is longer than 1 hour, personally I prefer bananas and you can buy bananas from most minimarts that provide quality food from trustworthy sources

 

Thank you CP’s food Sustainability

http://www.cpfworldwide.com/th/sustainability

Categories: Cycling Tips

75 Comments

Luz · November 15, 2021 at 1:40 am

Hi, Neat post. There’s an issue together with your site in web explorer, may check this?
IE nonetheless is the market chief and a huge section of other people will omit your fantastic writing due to this problem.

Wendell · November 15, 2021 at 2:07 am

Very nice article, totally what I needed.

Merri · November 15, 2021 at 2:08 am

You can certainly see your skills in the article you write.
The world hopes for even more passionate writers such as you who aren’t afraid
to say how they believe. At all times follow your heart.

Leola · November 15, 2021 at 2:44 am

I’ve been browsing online more than 4 hours today, yet I
never found any interesting article like yours.
It’s pretty worth enough for me. In my view, if all
webmasters and bloggers made good content as you did,
the web will be much more useful than ever before.

Harold · November 15, 2021 at 2:56 am

This is my first time pay a quick visit at here and i am in fact
happy to read all at alone place.

Erick · November 15, 2021 at 2:59 am

Incredible points. Sound arguments. Keep up
the amazing spirit.

Senaida · November 15, 2021 at 3:22 am

Useful info. Lucky me I found your website unintentionally, and I am shocked why this accident didn’t
happened earlier! I bookmarked it.

Temeka · November 15, 2021 at 3:27 am

I think this is one of the most vital info for me. And i
am glad reading your article. But wanna remark on some general things, The website style is wonderful, the articles is
really great : D. Good job, cheers

Michell · November 15, 2021 at 3:28 am

Having read this I believed it was rather enlightening.
I appreciate you spending some time and effort to put
this informative article together. I once again find myself personally spending way too much time both reading and posting comments.
But so what, it was still worth it!

[https://demoslotpragmatic.info akun demo slot pragmatic play · November 15, 2021 at 3:53 am

I’m not sure why but this web site is loading extremely slow for me.

Is anyone else having this problem or is it a issue on my
end? I’ll check back later on and see if the problem still exists.

Francisco · November 15, 2021 at 4:12 am

Wow that was strange. I just wrote an really long comment but after I clicked submit my comment didn’t appear.
Grrrr… well I’m not writing all that over again. Anyway,
just wanted to say excellent blog!

Rosaline · November 15, 2021 at 4:20 am

You should take part in a contest for one of the highest quality blogs on the internet.
I will highly recommend this site!

AGEN SABUNG AYAM ONLINE · November 15, 2021 at 4:28 am

I am regular visitor, how are you everybody?
This piece of writing posted at this site is in fact nice.

Harris · November 15, 2021 at 4:35 am

There’s definately a lot to know about this subject.

I love all the points you’ve made.

streaming anime sub indo · November 15, 2021 at 4:35 am

Hello there, just became aware of your blog through Google,
and found that it’s really informative. I am gonna watch out for brussels.
I will be grateful if you continue this in future. A lot of
people will be benefited from your writing. Cheers!

Andreas · November 15, 2021 at 4:36 am

I read this post fully regarding the resemblance of newest
and preceding technologies, it’s remarkable article.

Rachel · November 15, 2021 at 4:37 am

Excellent post but I was wondering if you could write
a litte more on this topic? I’d be very grateful if you could elaborate a little bit more.
Appreciate it!

Aimee · November 15, 2021 at 6:37 am

Hi my family member! I want to say that this article
is amazing, nice written and come with approximately all
vital infos. I would like to see extra posts like this .

Marlene · November 15, 2021 at 7:30 am

Terrific article! This is the kind of information that should be shared around the internet.
Shame on the search engines for no longer positioning this
put up higher! Come on over and discuss with my site .
Thank you =)

Lorna · November 15, 2021 at 7:30 am

Hi there, after reading this awesome post i am too
happy to share my experience here with friends.

daftar sabung ayam online · November 15, 2021 at 8:47 am

I pay a quick visit every day some web sites and websites to read articles,
but this blog offers feature based writing.

Leandra · November 15, 2021 at 9:00 am

Touche. Great arguments. Keep up the good effort.

Grace · November 15, 2021 at 9:11 am

Hello! I know this is kinda off topic nevertheless I’d figured I’d
ask. Would you be interested in trading links or maybe guest writing a blog article or vice-versa?
My site goes over a lot of the same subjects as yours and I feel
we could greatly benefit from each other.
If you might be interested feel free to send me an e-mail.
I look forward to hearing from you! Awesome blog by the way!

Jolie · November 15, 2021 at 9:23 am

For most recent information you have to pay a quick visit world-wide-web and on world-wide-web
I found this web site as a best site for latest updates.

Gabriella · November 15, 2021 at 9:26 am

Superb post however , I was wanting to know if
you could write a litte more on this subject? I’d be very grateful if you could elaborate a little bit more.

Many thanks!

Georgina · November 15, 2021 at 9:36 am

When someone writes an article he/she maintains the plan of a user in his/her mind that how
a user can know it. So that’s why this paragraph is amazing.

Thanks!

Savannah · November 15, 2021 at 9:37 am

You’ve made some really good points there. I checked on the internet for more information about the issue and found most individuals will go along with your views on this website.

Sue · November 15, 2021 at 9:39 am

Simply want to say your article is as surprising.
The clearness in your submit is simply cool
and that i can assume you are an expert in this
subject. Fine with your permission allow me to grasp your feed to keep up to date with
coming near near post. Thank you one million and please
carry on the rewarding work.

Lula · November 15, 2021 at 10:05 am

Hello to all, how is everything, I think every one is getting more from
this site, and your views are nice designed for new people.

Connie · November 15, 2021 at 10:06 am

Everything is very open with a really clear clarification of the issues.
It was truly informative. Your site is very helpful. Thanks for sharing!

Danae · November 15, 2021 at 10:11 am

I believe everything posted was actually very reasonable.
However, what about this? suppose you were to write a killer headline?
I ain’t saying your information is not good., however what if you added a post title that
makes people desire more? I mean Power Up your Indoor Training เพิ่มพลังการซ้อม Indoor!
| JJ Pro Performance Centre is a little
plain. You might glance at Yahoo’s home page and see how they create post titles to get people interested.
You might add a video or a related pic or two to grab readers
interested about what you’ve got to say. Just my
opinion, it might make your posts a little bit more
interesting.

[https://165.22.240.171 Agen Sabung Ayam · November 15, 2021 at 10:14 am

Yes! Finally someone writes about agen sabung ayam.

Marilynn · November 15, 2021 at 10:23 am

Pretty! This has been an incredibly wonderful article.

Thanks for supplying this info.

Cleta · November 15, 2021 at 10:27 am

Hi there! I just wanted to ask if you ever have any trouble
with hackers? My last blog (wordpress) was hacked and I
ended up losing a few months of hard work due to no data backup.
Do you have any solutions to protect against hackers?

Danilo · November 15, 2021 at 10:34 am

Wonderful article! That is the kind of information that are supposed
to be shared around the web. Shame on Google for no longer positioning this submit upper!
Come on over and visit my web site . Thank you
=)

link slot deposit pulsa tanpa potongan 2021 · November 15, 2021 at 11:13 am

What’s up everyone, it’s my first pay a quick visit at this web site, and
paragraph is actually fruitful for me, keep up posting these types of content.

Shoshana · November 15, 2021 at 11:25 am

At this time I am going to do my breakfast, when having
my breakfast coming over again to read more news.

https://tajenbali.biz · November 15, 2021 at 11:42 am

Do you have a spam problem on this site; I also
am a blogger, and I was wondering your situation; many of us have developed some nice procedures and we are looking to exchange methods with
others, please shoot me an e-mail if interested.

Maricruz · November 15, 2021 at 11:52 am

Have you ever thought about creating an ebook or guest authoring on other sites?
I have a blog centered on the same information you
discuss and would really like to have you share some stories/information.
I know my audience would value your work. If you’re
even remotely interested, feel free to send me an email.

Jeannie · November 15, 2021 at 12:20 pm

It’s going to be ending of mine day, however before ending I am reading this impressive paragraph to improve my experience.

Kathie · November 15, 2021 at 1:30 pm

I really like your blog.. very nice colors & theme. Did you create this website yourself
or did you hire someone to do it for you? Plz answer
back as I’m looking to create my own blog and would like to
find out where u got this from. many thanks

Gilberto · November 15, 2021 at 1:48 pm

Hi there! Do you know if they make any plugins to safeguard against hackers?
I’m kinda paranoid about losing everything I’ve
worked hard on. Any suggestions?

Irma · November 15, 2021 at 3:15 pm

Have you ever considered about including a little bit more than just your articles?
I mean, what you say is important and all. Nevertheless think of if you
added some great graphics or videos to give your posts more,
“pop”! Your content is excellent but with images and videos, this website could certainly be one of the very
best in its niche. Superb blog!

Aimee · November 15, 2021 at 3:18 pm

Nice post. I learn something new and challenging on websites I stumbleupon on a
daily basis. It will always be useful to read content from other authors and use something from their web sites.

Erik · November 15, 2021 at 3:33 pm

After looking into a handful of the blog articles on your website,
I truly like your technique of writing a blog. I book marked it to my bookmark site list and will be checking
back in the near future. Take a look at my website too and let me know your
opinion.

Antje · November 15, 2021 at 3:50 pm

It’s perfect time to make a few plans for the long run and it is time to be happy.
I’ve learn this publish and if I could I wish to suggest
you few fascinating issues or advice. Perhaps you could write subsequent articles referring to this article.
I desire to learn more things about it!

Florene · November 15, 2021 at 4:46 pm

Having read this I believed it was very informative.
I appreciate you spending some time and effort to put this article together.
I once again find myself personally spending a significant amount of
time both reading and leaving comments. But
so what, it was still worthwhile!

Agen Sabung Ayam · November 15, 2021 at 4:59 pm

Good web site you have got here.. It’s difficult to find high-quality writing
like yours these days. I seriously appreciate people like you!
Take care!!

Margret · November 15, 2021 at 5:07 pm

Fantastic beat ! I would like to apprentice while you amend your website, how could i subscribe for a blog website?
The account helped me a acceptable deal. I had been a little bit
acquainted of this your broadcast provided bright clear
concept

Harriet · November 15, 2021 at 5:24 pm

Hey superb website! Does running a blog like this take a great deal of work?
I have virtually no expertise in coding but I was hoping to start my own blog in the near future.
Anyhow, if you have any ideas or techniques for new blog owners please share.
I know this is off topic but I simply had to ask.

Cheers!

Lee · November 15, 2021 at 5:55 pm

Link exchange is nothing else except it is simply placing the other person’s web site link on your page at appropriate place and other
person will also do similar in favor of you.

Rolland · November 15, 2021 at 6:00 pm

I love it whenever people get together and share thoughts.

Great website, continue the good work!

Georgia · November 15, 2021 at 6:00 pm

I think what you posted made a ton of sense. However, consider this, suppose you were to create a killer headline?
I am not suggesting your information isn’t good., but what if you added a title
to maybe get folk’s attention? I mean Power Up your Indoor Training เพิ่มพลังการซ้อม Indoor!

| JJ Pro Performance Centre is kinda boring.
You might look at Yahoo’s front page and note how they create news headlines to get viewers to open the links.
You might try adding a video or a related picture or two to grab people interested about everything’ve written. Just my opinion, it could bring your website a little livelier.

Dolly · November 15, 2021 at 6:19 pm

When I originally commented I clicked the “Notify me when new comments are added” checkbox and now each time a
comment is added I get three emails with the same comment.

Is there any way you can remove me from that service?
Thanks!

Chanda · November 15, 2021 at 6:40 pm

Thanks for one’s marvelous posting! I definitely enjoyed reading it, you
might be a great author.I will ensure that I bookmark your blog and will come back in the foreseeable future.

I want to encourage continue your great work, have a nice weekend!

Bertha · November 15, 2021 at 7:01 pm

Excellent post but I was wanting to know if you could
write a litte more on this subject? I’d be very thankful
if you could elaborate a little bit further.

Appreciate it!

Katie · November 15, 2021 at 7:08 pm

Hello there! I could have sworn I’ve visited this web
site before but after going through a few of the
posts I realized it’s new to me. Nonetheless, I’m certainly pleased I discovered it and I’ll
be bookmarking it and checking back often!

slot demo gratis pragmatic play no deposit · November 15, 2021 at 7:55 pm

It’s very simple to find out any matter on web as compared to textbooks,
as I found this piece of writing at this web page.

Regena · November 15, 2021 at 8:06 pm

Thanks for your marvelous posting! I quite enjoyed reading it, you could be a great author.
I will ensure that I bookmark your blog and may come back in the foreseeable
future. I want to encourage that you continue your great job,
have a nice afternoon!

Elsa · November 15, 2021 at 8:11 pm

Hello! I’m at work surfing around your blog from my new apple iphone!
Just wanted to say I love reading your blog and look forward to all your posts!
Keep up the excellent work!

Dusty · November 15, 2021 at 9:26 pm

Wow! In the end I got a website from where I be capable of
truly take helpful data concerning my study and knowledge.

Tyler · November 15, 2021 at 9:36 pm

For most recent news you have to pay a quick visit web and on internet I found this web site as a
best site for newest updates.

agen sabung ayam online · November 15, 2021 at 10:14 pm

Thanks for sharing your thoughts on cycling tips.
Regards

Titus · November 15, 2021 at 10:17 pm

Hey just wanted to give you a brief heads up and let you know a few of the images aren’t loading properly.
I’m not sure why but I think its a linking issue. I’ve tried it
in two different internet browsers and both show the same results.

Inez · November 15, 2021 at 10:23 pm

It’s the best time to make some plans for the longer term and it is time to be happy.
I have read this submit and if I could I desire to recommend
you some fascinating things or tips. Perhaps you could write next articles regarding this article.
I wish to read even more things about it!

Latrice · November 15, 2021 at 10:32 pm

Hello! This is kind of off topic but I need some advice from an established blog.
Is it very difficult to set up your own blog? I’m not very techincal
but I can figure things out pretty fast. I’m thinking about creating my
own but I’m not sure where to begin. Do you have any
ideas or suggestions? Many thanks

Rosalyn · November 15, 2021 at 10:54 pm

Do you have any video of that? I’d want to find out more
details.

prediksi 4d hari ini hk · November 15, 2021 at 11:15 pm

I would like to thank you for the efforts you’ve put in writing this site.
I am hoping to view the same high-grade content by you in the future as well.

In fact, your creative writing abilities has motivated me to get my own,
personal website now 😉

Cyrus · November 15, 2021 at 11:20 pm

Have you ever thought about adding a little bit more than just your
articles? I mean, what you say is valuable and all.
But just imagine if you added some great photos or videos to give
your posts more, “pop”! Your content is excellent but
with pics and videos, this site could undeniably be one of the most beneficial in its field.
Good blog!

agen sabung ayam online terpercaya · November 15, 2021 at 11:49 pm

Attractive section of content. I just stumbled upon your web site and in accession capital to assert that I acquire actually enjoyed account your blog posts.
Any way I will be subscribing to your augment and even I achievement you access consistently quickly.

prediksi 4d hari ini hk · November 15, 2021 at 11:53 pm

We are a group of volunteers and opening a new scheme in our community.
Your website provided us with useful info to work on. You have performed
an impressive task and our entire community will probably be
grateful to you.

Augustus · November 16, 2021 at 12:16 am

Can I just say what a comfort to discover someone who truly understands what they are discussing over
the internet. You definitely know how to bring a problem to light and make it important.
A lot more people should look at this and understand this side
of the story. I was surprised that you are not more popular since you certainly possess the gift.

Jorge · November 16, 2021 at 12:32 am

This website truly has all the info I wanted concerning this subject and
didn’t know who to ask.

Carlos · November 16, 2021 at 1:17 am

Hello mates, how is all, and what you would like to say on the
topic of this article, in my view its genuinely remarkable designed for me.

Constance · November 16, 2021 at 1:26 am

Write more, thats all I have to say. Literally, it seems as
though you relied on the video to make your point. You obviously know what youre talking about, why waste your intelligence on just posting videos to your blog
when you could be giving us something informative to read?

Leave a Reply

Avatar placeholder

Your email address will not be published. Required fields are marked *

en_USEnglish