Pages Menu
Categories Menu

Posted by on dec 1, 2020

Onderweg naar Giro di Kika 2021: trainen met TOT Endurance

Onderweg naar Giro di Kika 2021: trainen met TOT Endurance

In de zomer van dit jaar stelde ik mezelf een doel. Omdat ik voor de tweede keer deelneem aan de goede doelen-etappekoers Giro di Kika wilde ik zien wat goede trainingsbegeleiding me zou brengen. Wat kan ik bereiken als ik mezelf in sportief opzicht zo goed mogelijk voorbereid? Ik ben 47 jaar en fiets ruim 20 jaar. Zeker de laatste jaren merk ik dat HIIT-trainingen me veel opleveren, maar er zit niet echt een idee achter, zeker niet voor de langere termijn. Hoe zou ik dat kunnen veranderen?

Gedurende de lockdown waren deze zomer ook de sportscholen dicht. In die tijd kwam ik op het spoor van TOT Endurance. Ik nam deel aan een vier weken durend core-stabilityprogramma, waarbij ik vooral geraakt werd door de no-nonsense video’s die daarbij als begeleidend materiaal dienden. In die tijd kwam ik ook in contact met Joachim Cronquist, de eigenaar van TOT en zelf triathleet. Toen er het aanbod kwam voor begeleiding bij trainingsprogramma’s legde ik bij hem de vraag neer wat er mogelijk was. Ik zocht namelijk specifieke ondersteuning voor het wielrennen en niet triathlon in bredere zin. 

Aan de slag

Na wat nadere kennismaking via de mail en vervolgens een video-chat besloot ik dat dit wel een de juiste stap kon zijn. Mijn doel is helder (Giro di KiKa, juni 2021) en daarmee ook de beschikbare trainingstijd (42 weken). Na met Joachim besproken te hebben hoeveel tijd ik wekelijks wilde besteden volgde ook het aankopen van trainingsbenodigdheden: een wattagemeter en een fietstrainer voor binnen.

Mijn jaarschema. De overwegend groene blokken gaan nog allerlei kleurtjes krijgen, wat betekent dat de intensiteit gaat toenemen.

Op 31 augustus ben ik begonnen met een trainingsprogramma dat 42 weken duurt. Dit programma is opgebouwd uit vier fases (Prep, Base, Build en Race) en heeft een maandelijkse FTP (Functional Treshold Power)-test. Ik spendeer tussen de 6 en 12 uur per week aan de trainingen. Elke week hebben we een videochat om de ervaringen en voortgang met elkaar te bespreken. Daarnaast doe ik in mijn sportschool (en thuis) aan ondersteunende training: core, flexibiliteit en kracht. Daarbij werk ik nog steeds samen met mijn lokale trainer, Erwin Loomeyer, bij Sportcentrum Ursus. Voor mij is dit de ideale combinatie, omdat Erwin mij natuurlijk veel beter kent dan Joachim. Dat wat ik met Erwin doe vormt daarmee de perfecte ondersteuning en aanvulling op de oefeningen die Joachim me aanreikt. Mijn dagelijkse woonwerkverkeer op de fiets (in totaal 25 kilometer) is tot slot mijn perfecte en ‘gratis’ hersteltraining.

Effect

Input van de voortgang krijgt Joachim door de data die ik hem stuur en die hij analyseert in TrainingPeaks. Dat zijn de harde data: wattage, hartslag en trapfrequentie, maar zeker ook de zachte: hoe beviel de training? Is er sprake van pijntjes? Als groot liefhebber van buiten fietsen en trainen heb ik even moeten wennen aan indoorsessies op de fietstrainer. Ik doe deze meestal ‘s morgens vroeg, voordat ik naar m’n werk ga. Voor de lange(re) trainingen maak ik een combinatie van binnen en buiten, of volledig buiten (als het weer het toestaat).

Wekelijkse meeting met Joachim, waarbij we de trainingsvoortgang bespreken.

Pacingschema

Ik zit nu in week 14 van het schema en heb de prepfase en drie FTP-tests achter de rug. Die heeft al best veel opgeleverd. Zo kom ik erachter dat ik prima uit de voeten kan met een wat hogere trapfrequentie. Dat besef hebben we gelijk verwerkt in het schema en gaan we verder optimaliseren. Ook bleek dat ik bij de FTP-test van 20 minuten voor mijn gevoel onder m’n capaciteit fietste. Door het gebruiken van een pacingschema lijken we daarin ook de oplossing gevonden te hebben. Ik deel de 20 minuten op in blokjes van vijf minuten, waarbij ik achtereenvolgens op 95, 100, 105 en 110% van mijn vorige FTP fiets. Je gaat er niet minder kapot van (want geloof me, het is een maandelijkse marteling waarvoor ik elke keer weer zenuwachtig ben), maar je loopt minder kans te snel de man met de hamer tegen te komen. Het is naast een fysieke meting tegelijkertijd ook een mentale stresstest: fiets in je eentje 20 minuten zonder toe te geven aan gedachtes om op te geven. Het is daarmee telkens op zich al een overwinning om het te volbrengen.

Experimenteren met split rides

Joachim gebruikt mijn trainingen ook om te experimenteren. Zo hebben we twee weken terug een zogeheten split ride in het programma opgenomen. Het idee daarachter was het volgende: hoe kunnen we een race van zeven uur of meer repliceren zónder daardwerkelijk zeven uur te fietsen (want dat past nu niet in het schema), maar wél in die mindset te verkeren? Joachim stelde voor om zeven keer een stevig blok van 30 minuten af te wisselen met 30 minuten rust. Dat betekende naast een fysieke inspanning ook een ritme van droge kleding aantrekken, eten & drinken en rust nemen. Het bleek achteraf, in zijn woorden, een break through session te zijn: ik verteerde het goed en maakte een grote fysieke stap. Daarom staan er nog twee van deze split rides op het programma die telkens wat zwaarder zullen zijn qua tijdsduur (respectievelijk 8 en 9 uur) en de invulling van de blokken zelf.

De harde data van de 7-uurs split ride.

Maatwerk

Er is dus echt sprake van maatwerk. Doordat we wekelijks met elkaar spreken (ongeveer 45 minuten) is er ondanks de grote afstand sprake van een nauwe relatie. Via appberichten kunnen we tussentijds ook met elkaar afstemmen. Joachim voorziet me van deskundig advies, ook op het terrein van bijvoorbeeld voeding. Zo ben ik vanaf het begin van de trainingsperiode gestart met intermittent fasting en dat bevalt uitstekend.

Voorbeeld van een training van 120 minuten.

Koffie en muziek

De ochtendtrainingen doe ik, mits ze niet te zwaar zijn, op een nuchtere maag. Dat heeft als bijkomend voordeel dat de koffie erna nooit lekkerder smaakte. En ik luister nog meer muziek dan dat ik al deed. Dat is daarmee ook de enige afleiding die ik bij het binnenfietsen toesta. Noem me een purist, maar ik probeer het daarmee niet alleen een fysieke test te laten zijn, maar probeer ook andere manieren te vinden om de verveling het hoofd te bieden dan bijvoorbeeld een scherm voor m’n neus te hebben. Tegelijkertijd zijn de trainingen ook zo specifiek dat er van verveling niet heel vaak sprake is.

Een steentje bijdragen aan onderzoek naar kanker?

Het hele proces is best een ontdekkingstocht dus die me op allerlei momenten laat inzien wat beter of anders kan, maar bovenal één met een belangrijk doel: in de zomer geld bij elkaar fietsen voor KiKa. Dat je daarbij kan helpen spreekt hopelijk voor zich: een bijdrage leveren kan hier.

Read More

Posted by on nov 28, 2020

Column: digital citizenship

Column: digital citizenship

Have you seen The Social Dilemma? For many, watching this controversial Netflix docu will have been a sobering experience. In case you missed it: the film provides a glimpse into the true workings of social media, namely the unbridled collection of user data in order to ultimately influence the behavior of those same users.

According to various insiders, this has disastrous consequences and goes much further than being able to predict which ad will be clicked. Tim Kendall, a former Facebook executive, fears that the massive online polarization in the US will soon lead to a real civil war. And tech philosopher Jaron Lanier even predicts the end of the world.

It is not the first time that these kinds of doom scenarios have been sketched. In 2019’s The Great Hack (also on Netflix) the story behind data company Cambridge Analytica and its questionable role in the previous US presidential elections was told. What both documentaries also have in common is that it’s former insiders who get to tell their stories. Certainly with The Social Dilemma that feels a bit strange. After all, isn’t it easy to be critical after having held a prominent, well-paid position at Facebook, Twitter, Google or Instagram for years?

In a critical article titled The Prodigal Techbro, author Maria Farrell argues that when collaborators she believes are co-responsible for today’s tech dystopia now lead the critical dance, it will never be possible to truly invent what the machinations behind social media companies are. Isn’t enforcing regulation of those same companies much more a role for the government, which is advised by independent experts?

So it comes down to sincere and independent criticism. Which also brings me to libraries, because after all, we also play a role in this debate. When we speak of digital inclusion and digital citizenship, we enable people to deal independently as much as possible with what passes by in (digital) life. Being able to critically use technology becomes increasingly important.

Libraries therefore pay a lot of attention to this in their programming. Maker spaces in libraries, for example, are places to learn how things are made and how they function. As a result, you are much better able to have an opinion about that. With a method like the Data Detox Kit, libraries enable people to regain control of their personal data, without having to give up the technology they use. And in The Netherlands librarians help people with the national Corona app (CoronaMelder). They do that not only through assistance with installation, but, at least as importantly, also by advising on the considerations that you can make beforehand. How do you make an informed decision whether or not to use the app?

The starting point is that in libraries the human aspect is paramount. What role do you play as an individual or group of people in the use of technology? And what questions do you ask yourself and each other? Ultimately, the first realization the next time you get the message “We added a series for you” on Netflix will be that it didn’t come out of the blue.

**

This column was originally written in Dutch and published in the 50th anniversary magazine of NBD Biblion.

Read More

Posted by on jul 18, 2020

John Lewis speech at ALA 2017

John Lewis speech at ALA 2017

Civil rights activist and congressman John Lewis passed away. At the 2017 Congress of the American Library Association, he spoke at the Library of Congress booth, where he was welcomed by librarian of congress, Carla Hayden. I had the pleasure to be there and shoot this video.

Nu.nl: Dit was John Lewis: Freedom Rider en burgerrechtenactivist tot zijn dood

Read More

Posted by on jun 17, 2020

Webinar Privacy Probiblio

Webinar Privacy Probiblio

Vorige week verzorgde ik, samen met Nathan Speekenbrink (Bibliotheek Midden-Brabant), een bijdrage voor het Webinar Privacy van Probiblio. Ik vertelde over privacygerelateerde activiteiten in bibliotheken en de stappen die we daarin bij Fers en partners zetten, Nathan over het verwerkingsregister (AVG).

Een videofragment uit VPRO Tegenlichtuitzending ‘De Grote Dataroof’ dat ik in mijn verhaal gebruikte kan op Youtube helaas niet gedeeld worden, maar de gehele uitzending vind je hier.

Read More

Posted by on mei 18, 2020

Digital inclusion, or why libraries should embrace privacy-friendly video calling services

Digital inclusion, or why libraries should embrace privacy-friendly video calling services

Video calling with Zoom? The service has to repair so much in order to be considered a privacy-friendly and safe video calling option that there is almost no beginning. New York City has banned Zoom from its schools, the Dutch Ministry of Defense prohibits use and the American government is also hesitant. Security expert Bruce Schneier writes in his article Security and Privacy Implications of Zoom:

“Zoom is a security and privacy disaster, but until now had managed to avoid public accountability because it was relatively obscure. Now that it’s in the spotlight, it’s all coming out. (Their 4/1 response to all of this is here.) On 4/2, the company said it would freeze all feature development and focus on security and privacy. Let’s see if that’s anything more than a PR move.”

If the inventor of surveillance capitalism seizes the opportunity to fill in the gap then you’re out of the game. And even Facebook tries to get a bite. To be honest, Zoom has worked on the shortcomings since. Even Schneier compliments them for that.

But frankly, that cleans up nicely, because it’s a choice less in determining a video calling service that does deserve to get positive attention. And one that fits the image of public libraries, especially since many libraries hardly seem to be concerned with this topic. And that is remarkable, because video calling has quickly become our second nature of communication, with all the additional questions and challenges that this entails. A solid informative function from libraries fits in with this, certainly based on the broadly embraced principle of digital inclusion.

Digital inclusion

Libraries, together with other social and private partners, have put the topic of digital inclusion high on the agenda. This means that citizens are enabled to participate as much as possible in the digital society. Practically this for example concerns support in accessing digital public services. From the Dutch Letter to Parliament on Digital Inclusion:

In the Netherlands, we are increasingly communicating digitally. This has a major impact on everyone’s life. Technology can prepare our country for the future. It offers opportunities. But for many people, developments are moving very fast. We have to take this into account. We will ensure that everyone can participate in the digital society. Also the people who need extra help.

However, at the time of adopting the concept of digital inclusion, we could not foresee the impact of the corona crisis on digital participation in a much broader sense than just access to digital government. Everyone is suddenly forced to move online to have a bit of sense of participation. The convenience of digital services is extremely important in this. However, that all too easily means that other topics, such as privacy and security, whether you like it or not, simply are deemed less important.

Acknowledging this, libraries can play a positive and distinctive role. Real effective digital inclusivity, with video calling as a current, but also permanent pilar, means that all elements of video calling services should be assessed, propagated and perhaps even facilitated.

Assessment

But what services are there and what are their pros and cons? Fortunately, an inventory has already been made by countless reliable parties. Libraries can have a close look at the results and make them their own. No overview is complete, but you quickly get a picture of the most important players. For example, take a look at this report from the Autoriteit Persoonsgegevens (Dutch Data Protection Authority).

Mozilla also made an overview, headed *privacy not included.

Because we were all thrown into the deep, everyone had to make a choice for services to use. For some, it was easier than for others, but I think it’s safe to assume that a tool’s functionality was at the top for almost everyone: it just has to work and not being too difficult.

On the one hand that means that you easily choose for something you already know, for example Whatsapp, Facebook Messenger or Facetime. For professional use this becomes a bit more difficult and you see that tools with a lot of marketing power (Zoom), or tools from well-known companies, or services from providers for which you already pay (Google Meet, Microsoft Teams) are the easiest to adopt to. That is also understandable, but maybe not always the best reasons to make a decision.

Functionality vs library values

It is crystal clear that a video calling service first of all should work and preferably shouldn’t be too complicated. Importanty however is that it must also meet a number of requirements that have nothing to do with functionality, but that do fit the image of the public library. Being privacy friendly is high on the list, as is security, preferably a non-commercial character and the possibility to manage the tool itself (which often means that it is also open-source, which is also an advantage). In short, I ask myself the question:

Which tool do I proudly use in the library and also deserves recognition towards colleagues and the public?

An inspiration for tools that I would use myself, because they meet the question above, I find at Waag Society. They have made an inventory of tools that they have brought together according to the following reasoning:

“The Netherlands works at home, so we were looking for good solutions to continue working together. However, with many technologies we use, we notice that something is wrong: we are being tracked and our data is being misused and traded. At Waag we want fair alternatives and we research open, safe and fair tools. We call these technologies the Public Stack: a stack of technologies that values people, society and the world as central values – and not the shareholder.”

So there’s more to a service than functionality. I believe that libraries also have an external responsibility: to what extent do we inform the public about which video calling services are recommended from a library perspective? And don’t we have an extra responsibility when it comes to less digitally skilled citizens? For me it goes without saying that we definitely have an assignment to fulfill, because otherwise some of us aren’t able to participate.

Our daily library practice is not too positive

Asking yourself the above question seems obvious, but unfortunately it is not. Although libraries increasingly seem to make choices for tools for their own use (regardless of whether these are sensible ones), there is actually no message to patrons. Also the National Library also has no policy or advice which services to use. A question I asked them at the beginning of the crisis to take a stance and host a Jitsi Server could initially count on enthusiasm, but in the end turned out not to be a priority. The roll-out of other digital services was deemed more important. Of course I cannot say much about those internal choices, except that I thought and think it was a missed opportunity.

A quick scan of Dutch library websites also shows that there isn’t much to be found about this subject. On some library websites a reference is made to Seniorweb’s (volunteer organization to help people understanding the digital world) offer of Thuis Online (HomeOnline). However, that does not go much further than advising well-known consumer services such as Whatsapp, Facetime, Zoom and Skype. If I’m asking myself the question above, my answer is a resounding “No“.

Which video calling service should libraries embrace?

This blog post is about video calling services: applications to communicate with individual or limited groups of colleagues or patrons. This means that applications for providing webinars are not specifically mentioned.

In a blog post on the Fers website I wrote about our positive experiences with Jitsi. This service is also praised in many other places, for example by Bits of Freedom and the Dutch Consumers’ Association. At Fers we are currently investigating whether we can provide our own Jitsi server. It is expected this will have a positive effect on the occasionally unstable connection when you depend on the official Jitsi server.

A few weeks ago I participated in a webinar from Waag Society, hosted on their own Jitsi server. Fot the duration of two hours 40 people at the same time took part without any issues. So that is positive. In the meantime, you can use Jitsi via Dutch servers here. Marcus Bergsma wrote a manual (Dutch) if you want to get started.

A tool that is gaining fame is BigBlueButton. Unlike Jitsi, this tool is much more than just a video calling service (it is designed for educational use), but like Jitsi, it can be managed independently. This also applies to the well-rated services Nextcloud Talk and Riot. And to experience that open source isn’t scary, try using Signal (and to get started ask a few colleagues to join you) instead of Whatsapp. It works the same, but is safe and privacy-friendly.

And which video calling service shouldn’t be?

If you take a closer look at the whole set of features of video calling services, and broaden them with core library values, a tool like Zoom easily can be ignored. Feel free to use it for yourself if you want, but using it as a library, and thus promoting it, simply does not fit. I would also not be approaching users with services that charge a premium for extra functionality, such as Whereby (which scores well on elements such as privacy and security).

Onwards to true digital inclusion

Video calling has become indispensable and therefore an important part of a digitally inclusive society. The aforementioned Letter to Parliament on Digital Inclusion is subtitled “everyone should be able to participate“. The British Good Things Foundation, whose approach to a Britsh Digital Agenda inspired the Dutch Parliament Letter, very recently published an already updated vision: A new manifesto for digital inclusion. For me, this is the core element:

“This is where digital intersects with community. The overriding reasons people give for their digital exclusion reflect poverty – they can’t afford a device or connectivity – but are also strongly based on motivation. Lack of interest and fear of harm are at the top of the list. So widening access to technology can only happen if these barriers are addressed.”

Therefore the challenge is to remove disinterest for the digital world. This is not made easier by an increasing and well-founded fear of internet crime, with phishing, data breaches and fake news & disinformation as important topics. The manifesto then continues with a direct invitation to libraries, which also ties in with Doug Belshaw’s individual approach in his Essential Elements of Digital Literacies:

“Only by building trust, and finding the way digital can be relevant for that person at that time, can you build the confidence to start learning digital skills. And this is the special skill and passion of special people in our communities: those who work in community organisations, from small charities and libraries to social enterprises and housing associations.”

Getting started: collecting and disseminating knowledge

The need for an increase in knowledge is substantiated in Alert Online’s Cyber Security Survey 2019, in which the researchers advise that only investing in knowledge helps making citizens more digitally resilient. That is a wonderful and necessary step for libraries to take and which we must make our own. This means however that we have to start with ourselves. However, that, starting with ourselves, there is work to be done. Let the need for secure video calling services be the best motivation we can wish for.


Original article in Dutch here.

Afbeelding: Mario A. P. Flickr via Compfightcc

Read More

Pin It on Pinterest