Planning the Perfect Winter Cycling Plan

by Jasond Johnston


Traditionally, base miles are long low intensity rides in the off-season to increase your base fitness. Now with new training methods, indoor trainers and everyone riding cyclocross, there are more efficient, warmer and muddier ways to keep your fitness up.

But there’s still a place for base – it’s a great addition to indoor training, improving your bike handling skills (especially in the wet) and a chance to ride new roads at a relaxed pace. But really, it’s just a good excuse to ride with mates and eat plenty of cake, so here are a few tips from the team to plan the perfect base miles…

1. Motivation

You’re laying in bed. It’s dark, cold and probably raining. This is the toughest bit; swapping your cozy bed for a cold saddle. Once you’re up and out, you won’t regret it so our three tips for motivating your arse out of bed would be:

a) Ride with mates. Sounds obvious, but arranging to meet mates forces you out – you don’t want to be that guy that texts to cancel while everyone else is waiting in the cold to set off.

b) More coffee, more cake. Base rides should have at least two coffee stops. You can use the ELEMNT Route Me Anywhere feature to find and route you to the cafe stop of your choice. Then procrastinate going back into the rain as long as possible by trying more of their cakes.

c) Recovery beer. In the UK, we’re not short of warm, cozy pubs with open fires. Aim to finish at one of these and the rest of the ride will fly by.

2. Layer up

Again, a fairly obvious one, but your ride will be a lot more enjoyable if you have the right kit. A good rain jacket, thick gloves, waterproof overshoes, and mudguards are a must. It took me a good few winters before I invested properly but it’s worth it, no ride is enjoyable if you’re cold and wet.

3. Explore new roads

Winter is a great excuse to explore new roads. If you live in a city, you’ve probably got your exit and entry routes dialed. Use them as a template for your ride, then add a new point of interest – a cafe, castle, village or pub – as your half way point. You’ve then got your beginning, middle, and end. Keep dragging the points in between to quieter, more interesting lanes, then throw in a couple of climbs as well. The ELEMNT keeps you heading in the right direction and on bicycle friendly roads enabling you to explore to your hearts delight.

Strava heat maps can be great a way of finding well-ridden roads nearby that you may not know about but some of our team prefer to use RideWithGPS to plot their routes – it has more background map options and allows turn-by-turn navigation on the ELEMNT main screen.

4. Throw in an effort

I read somewhere that for a base ride, your heart rate should stay in Zone 2, 65%-75% of your maximum heart rate. That’s great for an easy ride but a bit boring. I like to add in a couple of efforts, normally hill climbs, to keep things interesting.

Strava Live Segments on the ELEMNT is perfect for this, especially if you’re riding solo. Just star the segment you want to attack in Strava then it’ll appear on your ride, either versus your PR or the KOM. It’s best to do this on roads you know but probably not a good idea to go all-out if it’s wet or slippy.

5. Enjoy riding your bike

Most importantly, you should enjoy riding your bike. That’s what I love about winter riding – it reminds me of when I first started riding a road bike. Longer distances, new roads, no pressure to go fast and a pint or two after. Perfect.

Admittedly, though, there are still those mornings when the rain is hammering down outside, and the bed wins.

Choice of Champions: Bora Hansgrohe

by Jasond Johnston

Winning a seventh Green Jersey is goal number one for one of the strongest teams on the World Tour. We caught up with riders Daniel Oss and Max Schachmann on the Tour, riding, and life. Daniel is a Tour legend and has proven himself as a loyal teammate while Max is starting his first Tour and will be looking to gain experience while riding in support of three-time World Champion Peter Sagan. Here is what they had to say.


Team Bora Hansgrohe have used the ELEMNT BOLT GPS Bike Computer for the past two seasons. 


by Jasond Johnston

Ask any KICKR owner: you’ll pour some serious hours into your smart bike trainer. Since we know you need your KICKR to work efficiently every time you train, we punishingly put the KICKR to the grindstone in the engineering room. We obsess over making it simpler, more efficient, and more powerful in each iteration.

This year we heard your needs and turned the cogs again. The KICKR, in response, is our most adaptable KICKR yet; this is the rider’s calling.

KICKR CLIMB Compatibility

Cyclists love new gear. If you haven’t heard, we’re rolling out a groundbreaking addition to the cycling market: the KICKR CLIMB. We’ve replaced your front wheel with a carbon steel attachment that simulates real world elevation. As you pedal on your smart trainer, you’ll tilt in real-time to the same grading changes that your route dictates. It changes the way we interact with Zwift and our bike trainers. It lifts your training with real burn and feel as you’ll have to stand up and adjust to the new angles. Your pain cave just got taken to new heights.

Because of this new tech, we’ve built the CLIMB to work uniquely with the new KICKR and KICKR SNAP. Your new KICKR has all of the internal advancements required to easily pair up to the CLIMB. Prepare your weary legs for the next generation of uphill indoor training.

12×148 Thru Axle Compatibility

For those riding on thru axle systems, we’ve made an another welcome upgrade to the KICKR: 12×142 and 12×148 thru axle systems compatibility! Your favorite bike can plug right into your indoor bike trainer without the need of an adapter. The newest edition of the KICKR is making it easier to get right into the fun.

Improved Disc Brake Clearance

Our new KICKR has also been readjusted for your rugged disc brakes. We’ve expanded the KICKR system to fit more rotor sizes. As more and more bikes are using disc brakes, the chances that the next bike you use on the KICKR will have them is high.

It’s time to get your hands on the KICKR. If you’re a new adopter to smart bike trainers, or looking to upgrade, you’ve picked the perfect time to check out the new KICKR.

4 Goals to Reach With Your New KICKR


Become a Performance Metrics Wizard

With our upgraded KICKR system, we’re pumping out the most accurate measurements of your training. In conjunction with the Wahoo Fitness ELEMNT, our ecosystem will keep you informed during your training. Working on your cadence or threshold? We’re calculating professional-grade metrics. We challenge you to put that advanced data to good use this year.

And don’t worry: it’s okay to obsess over your metrics. We obsess with the numbers too. This is a safe place.

Double Your KICKR Training Sessions

New Thru Axle compatibility means all of your bikes can be used on the KICKR. We heard your needs and engineered a more capable ride. Set up your indoor training space with the bike you want and save time. Busy schedule? No excuses not to ride with the new KICKR.

Explore New Apps (or Reinvent Your Favorites!)

The creation of the KICKR CLIMB will change the way you train. We designed the CLIMB to work exclusively with the KICKR and KICKR SNAP. Now, you can experience real-time gradient changes on virtual routes and structured workouts from your favorite training apps like Zwift or TrainerRoad. We are only getting stock of the KICKR CLIMB in 2018.

You’ll love the feeling of the CLIMB – it replicates the climbing grades you love to hate. Whether it’s climbing to the top of Zwift’s South Pacific virtual paradise Watopia, or conquering the real Alpe d’Huez’ 7.9% average gradient downloaded to your ELEMNT, expect to feel some burn within your favorite training program.

Or, if you’re feeling adventurous, chart your own course — the KICKR CLIMB can handle it. Fly through a -10% descent or rise to an insane +20% gradient; the choice is yours with a tap of the remote. Your bravery is only the limit.

Master Popular Routes

Did you follow your friend on Live Track while they attempted Super Flag, and now you want to try? The KICKR was crafted to help you better prepare for the ascent. With the introduction of the CLIMB to the Wahoo Fitness ecosystem, you can train for your next cycling trip by downloading your favorite Strava segments and experience the hills in real, elevated immersion.

Contact us for more information.




A Beginner’s Guide to Indoor Bike Trainers

by Jasond Johnston

Bike trainers have evolved over the years…

Ask any long-time rider to recall their first indoor training experience and it probably sounds like a B-grade horror movie; you’d hop on your stationary torture machine and slave away in agony in an aptly-named “pain room.” On your indoor trainer, no one can hear you scream…

But thanks to the ingenuity of some cycling engineers, indoor bike training has advanced considerably in the last few years. It’s a faster, happier, indoor training world full of new acronymic descriptors: AR (augmented resistance), VR (virtual reality), and PM (performance metrics). We’ve built tools to immerse ourselves in virtual utopias (Zwift) and simulate the ascents and descents of downloaded routes. We’ve gotten better at tracking our training data by incorporating pinpoint accurate sensors in nearly every gear and chain. It’s the second coming of the indoor cyclist.

How Do You Choose the Right Trainer?

But with so many options, understanding what trainers do and which one is right for you can get overwhelming. In response, here’s our beginner’s guide to answer all of your indoor bike trainer questions when searching for your next indoor trainer.

Types of Bike Trainers

Indoor Bike Trainers are created with a few different types of resistance. Each type has it’s own particular benefits, and it depends on the needs of the rider.


As the name describes, fluid trainers use a hydraulic substance to modulate resistance. Pedal faster, and the fluid and internal flat blades will increase the resistance.

Something to Consider: While fluid-style trainers are some of the more realistic trainers, some riders have reported overheating or leaking if pushed too hard. Many newer models have gotten better about this issue, but consider this factor if you want a trainer to last you for a long time.


In wind bike trainers, your resistance is determined by how hard you pedal the fan from your bike’s back wheel.

Something to Consider: Wind-based trainers are generally a cheaper option, but there’s a lot of drawbacks. They’re noisy, have little resistance customization, and, if you pedal hard enough, you can quickly reach a “peak” resistance. These aren’t recommended for those looking for plenty of options and capabilities.


These types of machines use opposing magnets to provide resistance. An internal ‘flywheel’ filled with magnets gets closer together, begins to attract, and – through the magic of science – causes greater resistance for the rider.

Something to Consider: The price of magnetic-based machines is dependent on how your trainer adjusts resistance. Certain lower-cost models require the rider to manually change the resistance once you’re off the machine. The more expensive options have a lever that adjusts the resistance.


These are the original indoor bike trainers. Many “OG” riders will remember these in their living rooms or garages as they were one of the first indoor trainers for riders. Bikes sit on three rollers which turn as you pedal and create resistance.

Something to Consider: These rollers are good for building up your form, but the resistance range isn’t close to what you’ll find in other types of trainers. Also, it takes some practice to keep steady so you don’t fall or slide off. If you want a more stable option, consider the other types of trainers.


Flywheel-based resistance trainers are indoor trainers that, unquestionably, provide the best training experience. They’re the most realistic and they offer almost unlimited resistance options.

Something to Consider: Generally flywheel-type trainers aren’t as portable as other types of trainers, but the features they provide to riders tend to outweigh the cons.

Smart Trainers

These can technically be any combination of aforementioned resistance types, but they have one important commonality: digital connectivity.

“Smart” trainers are just that – intelligent machines that can connect and communicate with third party software to provide data feedback and management. This gives your trainer the ability to modulate resistance automatically – like when you go up virtual hills on Zwift, or when want to replicate a route downloaded to your bike computer.

Wahoo’s KICKR and KICKR SNAP fit in this category. With both of our smart trainers, you’ll have total connectivity though new apps, software, and attachments. We’ve built our smart trainers to last and fit the specific needs of the rider. Everyone trains differently, so it’s important to have options.

Pick Your Important Factors

There are several important factors to consider when picking out a bike trainer.

Factor: Real-Ride Feel

Do you like to feel like you’re traveling on a real road while you’re training indoors? More advanced bike trainers, like flywheel and fluid trainers, will definitely provide a smoother ride over others. We generally suggest riders choose bike trainers that simulate real conditions and elevations as they translate better when moving workouts from indoors to outdoors, or vice versa.

Also, if you plan to output some serious work on your trainer, be prepared to spend a little more on a rig that feels capable of taking hours of abuse. The last thing you want is to end up on the floor with a broken trainer (or tailbone) because you had a sudden second wind.

Factor: Adjustable Resistance

Maybe you just want to cruise on your bike trainer and don’t foresee lots of resistance changes during your workouts. Maybe you love working hills and need quick resistance adjustments. Whatever your angle, it’s important to consider that adjusting resistance on certain types of trainers can take up lots of your time during workout sessions. Choose the trainer that best fits how you train.

Factor: Noise

Wind trainers are noisy. If you’re living in an apartment, or in close quarters with a roommate, new baby, or sound-sensitive individual, these may not be for you.

Noise can also be annoying to you; indoor workouts can potentially last a while, so be certain you’re okay with some noise before buying your new trainer.

Factor: Adaptability

Nowadays, we connect our smartphones to everything – our cars, our bank accounts, even our coffee baristas. It’s also where we keep our workout plans. Pairing your smartphone to your indoor bike trainer is a feature only available to smart trainers like the KICKR. It’s an important consideration into choosing the right indoor trainer.

For those using TrainerRoad or Planned Workouts, the KICKR pairs directly with your ELEMNT. Your KICKR’s resistance will adjust according to your downloaded route in real-time. TrainerRoad and Planned Workouts are ideal for training and following a workout plan. This kind of integration is seamless and provides tons of value.

Factor: Pairing Sensors

You may also want to pair your sensors up to your bike trainer. As you know, tracking and recording performance metrics is important to the long-term success of any athlete. Whether it’s your speed, cadence, or both, you’ll want to have plenty of ways to track your progress as you train.

Factor: Experience

As we painfully admit, riding indoors for long periods of time can get monotonous. That’s why many riders have turned to smart trainers like the KICKR for the ability to incorporate the excitement of Zwift and other apps into their training. It’s not always easy (or possible) to connect and ride with friends in the real world, so having an online social community to ride alongside is a welcome option. And, for many, the social capabilities of the smart trainer is their sole motivation to continue to train indoors. Make sure that your trainer is fun to use as you’ll probably be on it a lot!

Factor: Budget

The all-important factor: money. While it’s easy to let this single factor drive your entire decision-making process, remember that you’re making an investment in a piece of important tech that you want to last. It’ll add up considerably if you’re going through trainers every couple of months or years. Also, cheaper options are sometimes only compatible with a select type of bikes; If you’re planning on upgrading soon, make sure that the trainer can fit your new ride.

At Wahoo, we offer a few versions of our smart trainer the KICKR. If you’re not ready for the newest KICKR, the KICKR SNAP is a welcome and no-less-capable smart trainer. Like all Wahoo products, it has effortless integration into your training ecosystem.

Find Your Fit

In the end, the choice is yours. So many factors play into choosing a bike trainer, and it’s your decision to decide what works best for you and your training style. We take the aforementioned questions into careful consideration when designing our trainers. Our goals are to make a product that fits all the needs of the modern cyclist. The KICKR, for example, is what we believe to be the most advanced, flexible, and complete bike trainer on the market. And with the innovative modulations we’re always building to accompany it (like the KICKR CLIMB), we’re always upgrading your bike trainer to the latest in bike tech.


For more information please contact us.

How Live Track Brings Peace of Mind | ELEMNT Family

by Jasond Johnston

Wahoo now has three ELEMNT bike computers. If you ride, the ELEMNT is the computer you’ve been waiting for. The ELEMNT family of computers has Live Track functionality with the ability to pre-load routes, view text, email, and phone alerts on your screen; you can even view other Wahooligans nearby and join them for a ride. These are just a few of the many features of the ELEMNT, but the one I enjoy most is the Live Track functionality.


Trust me, I’m the spouse in this equation. My husband was hit by a car several years ago while on his bike. Thankfully, he turned out fine with just a few scrapes and bruises. He was riding home from work when he called me and said, “I’m fine, but I was hit by a car.” He explained twice where he was but I was panicking. I ended up having to call him after I got in the car to find out his exact location. If he had an ELEMNT years ago, I would have been able to view his location from my phone.

I often think back to that day and wonder how things would have unfolded had he not been able to call me for help. I always know the general area he is riding but not his exact routes. Now that he has an ELEMNT bike computer, I’m reassured each time he ventures out on the road or trails alone. Now I can see if he is still pedaling. Oftentimes, I’m still at work when he begins a ride. Let’s be real, on Saturday mornings I’m still in bed. However, I’ll wake up to an email that is automatically sent to me when he begins a ride. In the email, there is a link to Live Track. This allows me to view his current location, speed, and power.

If he’s using a route, I can view that as well as his ETA—I really appreciate this when we are out of town and he’s on unfamiliar roads. He often rides for time rather than distance, so I can view his ride time and tell when to expect him to be finished. In the evenings, I’ll take a look at his location and begin making dinner when I’ve noticed he is on his way home.

Peace of mind for me and pasta for him– really a win-win.

I’m sure you’ve all been there, needing a new set of wheels, a new pair of shoes, new shades, or a new computer and your spouse asks, “Why?” Instead of saying you want top of the line and the ability to wirelessly upload your data, just explain the Live Track function and the peace of mind they will experience when you leave the house on your next ride.

Sandefur Porter is a wife of a Wahooligan, a mom and an avid runner. In her spare time, she loves spending time with her family, training for races with her dog, Aspen and adventuring outdoors.

5 Hacks to Up your KICKR Indoor Trainer Ride

by Jasond Johnston

Getting back into gear for the new season isn’t always as easy as it sounds, and getting the motivation to hop on the trainer can sometimes be an even bigger challenge. Here’s five things to keep on hand at all times to make your time in the pain cave more comfy.

Ice Cold Bidon (water bottle)

Now what’s cooler than being cool? Ice cold! Not only will your body thank you when you take that first ice cold gulp from your bottle, but you can also place the bottle on your neck every once in a while to cool yourself off!

Bluetooth Headphones

It takes two to tango, and it’s always a pain in the butt when you’re tangled. Bluetooth headphones are a great way to eliminate cords getting in the way during your workout and allow you to connect to devices that might not be at arm’s reach when you’re on your KICKR.

Sweat Catcher

There’s nothing worse than having to clean up a sweaty trainer mat after a hard effort. Grab yourself a sweat catcher to avoid the big mess. A beach towel can be used as well.

Storage Solution

You’ve gotta store the goods somewhere, right? You can be creative and head to the hardware store to find pouches for tool belts or hang your jersey somewhere on the handlebars to make use of the rear pockets. The epic set up is a trainer specific bike desk that gives you all the space needed for bidons, nutrition and electronics.

Cooling Towel

We all acclimate to heat differently, and for some, training indoors takes some time getting used to. If you can’t handle the heat just yet, having a cooling towel handy on days that you know you’ll be digging a little deeper might help you finish that last interval strong!

Now that you know what tools you need to keep cool, keep the sweat in check, and keep the tunes kickin, you’re on your way to build a big base this season!


Fitter Not Fatter

by Jasond Johnston

Hello, Wahooligans!

My name is Kevin Batchelor, and I am a 34-year-old, passionate cycling enthusiast. I do not race bikes, but I usually ride 4,000-5,000 miles each year. I live and Boulder, CO, where it is not at all uncommon to find oneself in the midst of a threshold crisis, while a seemingly sweet grandmother happily cycles past, pulling her groceries and grandchild in a trailer. It Is December 2016, and I can still see that third helping of Thanksgiving dinner staring at me in the mirror.

It is time to take some action.

When I decided to start my winter training journey, my goals were pretty simple. Having grown increasingly tired of the colder months meaning the same thing year after year, all of the miles I had put in during the warmer seasons becoming a distant memory and leaving me on the other side of winter, fatter and slower, it was time for a new approach. As someone who has never really “trained” before, I did not have much in the way of specific fitness goals, other than to break those bad winter riding habits.

Originally the plan was to jump right out of Summer/Early fall fitness (who am I kidding, I did not really leave the fall with any real fitness) and jump into base training. However, on the eve of my first training week, an unexpected run-in with a Lexus SUV threw me hard to the pavement and onto a different path. Training with serious contusions on your left leg and a few cracked ribs change things. Undeterred by the setback and with the new reality firmly in my mind, I realized I would be starting back at square one. In retrospect, this is where I should have planned to start anyway.

Here we go…

I fired up the KICKR for the first time, got all of the sensors connected, downloaded the companion apps, performed the calibration, and I was ready to go! The folks from TrainerRoad got me dialed in with a training plan that met my needs. Sweet Spot Base/High Volume is where we decided to start. While I do not recommend performing an FTP test with cracked ribs, it certainly was illuminating. Now that I had established my starting point, the journey had begun!

With a couple of weeks behind me and one stronger than normal ride on the road, I quickly realized how powerful this tool could be. Not only would I be combating the dreaded winter chub, but I might also actually see myself hitting spring with more fitness than I have ever had! I needed a new goal. The first thing that came to my mind is something that takes place on one of Boulder’s most iconic climbs…Super Flagstaff.

I have climbed it dozens of times in the five years that I have lived in the area, but this particular goal had been well out of my grasp. I could always talk myself out of it by saying things like, “well, I do not really train” or “I do not really ride to be fast.” However, the truth is, I have looked at the number more times than I care to admit. That number is 30:00 or more accurately, 29:59. Under thirty minutes is somewhat of a benchmark for the locals. An unspoken initiation into the, faster than average club. I know it sounds silly, trying to hit a number that is more than 6 minutes off the Strava KOM, but you have to remember, I am just an ordinary Joe and the names that go much faster than 30 minutes are usually paid to ride their bikes. More on the 29:59 goal later, but for now, I am up to my sweaty eyes in base training, and I cannot wait to see where I will land when Spring comes!

Why Wahoo KICKR? This one is simple to answer. If you have ever spent any time with a traditional indoor trainer, you know it is about as close to having a door to your own private, boring, sweat-drenched hell, as it gets. Sure, the sweat is still a very real part of your indoor cycling life, but EVERYTHING else about the KICKR is better. No more worn out tires. No more absurdly loud whirring sounds. No more unrealistic feel. The super simple connectivity with apps like TrainerRoad and Zwift took all of the guess work out of how to structure my training and allows me to focus on getting the work done.


Post Ride Recovery Smoothie Recipe

by Jasond Johnston

When the weather turns cold, evolutionary habits kick in and we all tend to eat more this time of year. Incorporating a detox friendly smoothie into your diet at this time of year is a great way to keep you on track, remind you to eat mindfully the rest of the day, and pack in nutrients.

The Wahoo KICKR makes it easy to get a workout in no matter how cold it is outside—or how little time you have. But post-workout nutrition is crucial in allowing you to recover and do it all over again. That’s why I love this smoothie you can make it the blink of an eye! All you need is a high speed blender – no fancy tools or equipment. I added 1 cup of greens and I even used frozen spinach so there’s no need to have fresh produce on hand to whip this up. Fresh lemon juice makes this a slightly tart smoothie while also adding some great benefits like reducing inflammation and aiding digestion. Frozen mango makes this smoothie creamy and thick and complements a green apple for the perfect combination of sweet and tart.

If you’re enjoying this post- KICKR session, I recommend adding a scoop of your favorite vanilla protein powder to amp up the nutrients and help aid muscle recovery. But this smoothie is also a great option if your just looking to cleanse and reboot pre or post holiday! This refreshing and energizing smoothie will keep you pedaling strong all holiday long.

Recipe Serves 2 hungry riders:

1 cup spinach (frozen or fresh)

1 cup mango (frozen or fresh)

1 green apple

1/4 cup fresh lemon juice

1 cup water or nut milk

Optional if having post workout- 1 scoop vanilla protein powder

In a high speed blender combine all ingredients until smooth for about one minute. Once combined serve right away.


5 Reasons You Will Love the New KICKR

by Jasond Johnston



Cyclists don’t just ride for the fun of it. They do it for the sweat, the burn and even the pain because ultimately these things lead to great results. In the past, indoor training has sucked for those cyclists that are used to training outdoors. Understanding that struggle, we decided to do something about it. Enter: KICKR 16, Wahoo’s new smart trainer, created for cycling masochists who crave a good ass kicking (because they know it will help them become a machine).

Here are just some of the reasons KICKR 16 rocks.

It’s Responsive

While you might not be racing up an actual mountain, the feel is real. You don’t feel like you are on an indoor trainer; you feel like you are pushing yourself to your limits outside. KICKR 16 helps recreate the same experience you feel on your favorite outdoor rides. All that’s missing is the wind in your face. (But you can always use a fan for that.)

It’s Connected

KICKR 16 connects to all your devices and most of your favorite apps. It’s the only smart trainer keeping pace with leading apps and device developers like ZWIFT and Apple. No other trainer has as many 3rd party software integrations. Also, the new LED status lights make connecting your devices much easier.

It’s Quiet

Whether you live in a large home or a tiny loft, quietness is an invaluable quality in a smart trainer. At only 61 dB, KICKR 16 is so quiet you can hear your heart pounding. Your spouse, children, and neighbors will thank you later.

It’s Powerful

KICKR 16 is more powerful than ever before, meaning it will kick your ass and you will love it. With up to 2,000 watts of resistance and the superior stability of the KICKR construction, you can be guaranteed to get the most out of indoor training. The only limitation is yourself. Good luck walking tomorrow, friend.

It’s Team Sky Approved

Team Sky has been using the KICKR for the past three years. At the 2016 Tour de France, Chris Froome used the new KICKR in his warm-up before winning the stage 18 mountain time-trial. If the best in the world approves, you should too.



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