User:DennisG100

=UserPage for Dennis= My real/Sandbox sub-page

Sandbox Section of My Userpage
When you surround a Heading with two equal signs it draws a line below the heading.

Heading level 4
italic text  some bold text  Bold and italic - surround text with 5 apostrophes.  Greg Lemond - Internal link to another wiki page. Pagename is in double brackets 

Four minus signs will give ya a Horizontal line as shown above  Link to Lance Armstrong page Project Plan

If you indent one space your text goes into a box like this.


 * Bullet item
 * Bullet item again
 * Bullet item even again


 * 1) One
 * 2) Two
 * 3) Threee

Example Table 

Application Development Teams 

Online Training Sites Reference

 * Annual Surveys:
 * Stack Overflow 2017: https://insights.stackoverflow.com/survey/2017#technology


 * Website Development
 * ECO Web hosting - Account page https://www.ecowebhosting.co.uk
 * Control Panel - Eco web hosting http://cp.ecowebhosting.co.uk


 * Coding for Kids
 * Alice PC or Mac application
 * Ozobot mini robots and ipad app
 * CodeMash 2016 talk/ Teach kids to code:
 * Codemash talk Teach kids to Code


 * Rock Stars
 * Venkat Subramaniam on Twitter: https://twitter.com/venkat_s
 * Adam Bien: https://twitter.com/AdamBien
 * https://twitter.com/AdamBien
 * http://adam-bien.com/roller/abien/


 * Youtube Channels:
 * Sylvestor Morgan. https://www.youtube.com/watch?v=qse4ddqyP1c


 * Conferences:
 * Oracle Open world Keynote videos:
 * https://www.oracle.com/javaone/on-demand.html


 * Clean Code Book Summary: https://gist.github.com/wojteklu/73c6914cc446146b8b533c0988cf8d29
 * W3schools Templates - https://www.w3schools.com/w3css/w3css_templates.asp
 * W3schools Templates - https://www.w3schools.com/w3css/w3css_templates.asp

Online Training - Other
Chrome. F12 - developer tools. Then can click  Device icon bar.

Khan Academy - Math and Coding https://www.khanacademy.org/

Java Build Tools:  Ant vs Maven vs Gradle https://www.virtualpairprogrammers.com/training-courses/Java-Build-Tools-training.html?agent=youtube

Intro to Javascript -  Columbus Web Group: https://www.youtube.com/watch?v=xt_FoEHiZy0&t=702s

Linked IN - Web Services course: https://www.linkedin.com/learning/java-ee-web-services/what-you-need-to-get-started

Sylvestor Morgan:  (from youtube ) http://sylvestermorgan.com/

Stan Jonsson - audio book review: http://www.sjonsson.com/

Online training sites: +++++++++++++++++++++++ W3schools.com

FreeCodeCamp .com

Udacity.com

Codecademy.com

Khan academy Udemy
 * Web devloper
 * Web services
 * security

Plural Sight Skillsoft / skillport ( link here )

Cycling training
Especially when on your bike. Also is very wise to use an HR monitor when doing indoor cardio. By using an HR monitor you know for sure if you are pushing your body hard enough. 220-age = MAX HR. Low zone is 65% of Max High zone is 85% of Max STAY IN YOUR ZONE! FAT Burn zone = 60% range Cardio zone = 80-85% Early season: (8-10 weeks before event) get saddle time in to get your butt sore. Butt has to get "used to" bike seat for a while. There is no substitute for the real thing. ie. You cannot just train on a tread mill, or stair climber. Early season you can train on an indoor stationary bike, or cycle trainer. Also in early season, triceps tend to get sore during first rides, so strengthen these in off-season. When cycling outdoors, stay hyrdrated and drink before you are thirsty. When working out indoors, keep your bike water bottle with you. Most cyclists encounter hills or headwinds during a bike ride. Therefore intensity varies during the ride. You need to simulate this while training. You cannot just jog or bike indoors at the same pace for the entire workout. At least one cardio workout per week, you have to vary your intensity. Warm up - go hard for 2 minutes - slow down - go hard 3 minutes - cool down, etc. Do this at least once per week for 40 minutes. Spinning classes do this often (called Spinervals) How do you know if you are pushing hard enough (see Tip#1.) Physique type: Ectomorph (marathon runner build) - Eat high carb with protein, aim to build additional leg muscle. Mesomorph / Endomorphs - watch fat intake diet. Moderate carbs. See Tip#1 Fat Burn zone for early season. Consider hydroxycut? Caution that caffeine can dehydrate you. Power-to-weight ratio is important to cyclists. The more body weight you have, the more power you need to propel yourself and your bike. If you will be cycling in hills, then body weight is very critical. Be cautious how much upper body muscle you add. 6.) Weight training Muscles to train in order of importance  1. Upper quads / glutes  2. Calves 3. Hamstrings - used frequently when pedaling seated going uphill  4. Lower quads - (leg extensions do not help cyclists much) Also cyclists need to have a strong core - abs / mid section. Obviously they do a lot of pulling with arms and and pushing with legs. 7.) Schedule Most cyclists do a long group ride on Saturday. Thursday is a good day for a long pre-weekend ride or cardio workout (at least 1:40, preferablly 2 hours) Cyclists do not taper off mileage like marathon runners do. The weekend before your event is a critical weekend to train at least 60% of the distance/duration of your goal/event. 8.) Sleep "Sleep is a weapon." When you are within 2 weeks or your event, sleep is critical. 8 hours per night consistently. Two days before your event you should get 8-9 hours sleep both nights.
 * 1) 1.) Train with a heart rate monitor
 * 1) 2.) Saddle time. Focus on time/duration not miles.
 * 1) 3.) Hydration
 * 1) 4.) Intervals
 * 1) 5.) Consider the physique of the athlete.

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