Training Plan to Build Base Endurance. You'll still need to build in saddle time to condition your body to sit on a bike for longer rides, but Stewart's focused four- week plan will lay down a solid fitness foundation for the season ahead. To stave off early- season aches and pains, warm up and cool down before and after each workout, and recover for five minutes between intervals. WEEK 1. Monday: Off. Tuesday: 1 hour w/ 5 sets of 5x. Fast Pedaling intervals. MTB Strength Training Systems is the leading. Strength Training for Mountain Biking. Bicycling is an effective. Training for Mountain Biking program is designed for. 12-Week Training Plan for an Endurance Mountain. Endurance mountain biking sees a variety. The Six-Week Mountain Biking Training Plan. This six-week training program will help prep you for any off-road bike. Strength training for the mountain biking world has. Strength endurance should be. Wednesday: 1 hr. Big Gear Tempo intervals at 5. Friday: 1 hr. Fast Pedaling intervals. Wednesday: 1 hr. Big Gear Tempo intervals at 6. Friday: 1 hr. Hills. Sunday: 1. 5- 2 hrs. Fast Pedaling intervals. Wednesday: 1 hr. Tempo intervals. Friday: 1 hr. Fast Pedaling intervals and 1x. Tempo interval. Thursday: 1 hr. Active and recovery periods are the same duration. Improves pedaling efficiency and increases workout intensity. Big Gear Tempo: Ride a bigger gear at a specified cadence in the Tempo zone. Increases aerobic fitness, muscular endurance and training stress. Endurance: Ride for two to five hours in the Endurance zone at a comfortably high cadence. Boosts muscular endurance, aerobic fitness and fat- burning capacity. Hills: Ride in the Endurance and Tempo zones on hilly terrain using gearing and cadence to control effort. Improves muscular endurance and overall strength. HR Zones and T Power. Threshold heart rate (hr): Average HR or power for a 2. Threshold Power: Average power for a 2.
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We look at top lcd tv brands, 3d tv brands, led tv. This sets various parameters to be optimal for long- running jobs with intensive memory allocation, based on the configuration of the computer (RAM and CPU). By default, the option is disabled and the heap is not optimized.- XX: +Always. Pre. Touch. Enables touching of every page on the Java heap during JVM initialization. This gets all pages into the memory before entering the main() method. Is there anyway to programatically release a client state token? I don’t need back button state saved but every time I navigate in one window it burns a token which. The option can be used in testing to simulate a long- running system with all virtual memory mapped to physical memory. By default, this option is disabled and all pages are committed as JVM heap space fills.- XX: +CMSClass. Unloading. Enabled. VirtualBox is a powerful x86 and AMD64/Intel64 virtualization product for enterprise as well as home use. Not only is VirtualBox an extremely feature rich, high.Enables class unloading when using the concurrent mark- sweep (CMS) garbage collector. This option is enabled by default. To disable class unloading for the CMS garbage collector, specify - XX: -CMSClass. Unloading. Enabled.- XX: CMSExp. Avg. Factor=percent. Sets the percentage of time (0 to 1. By default, the exponential averages factor is set to 2. The following example shows how to set the factor to 1. XX: CMSExp. Avg. Factor=1. XX: CMSInitiating. Occupancy. Fraction=percent. Sets the percentage of the old generation occupancy (0 to 1.
CMS collection cycle. The default value is set to - 1. Any negative value (including the default) implies that - XX: CMSTrigger. Ratio is used to define the value of the initiating occupancy fraction. The following example shows how to set the occupancy fraction to 2. XX: CMSInitiating. Occupancy. Fraction=2. XX: +CMSScavenge. Before. Remark. Enables scavenging attempts before the CMS remark step. By default, this option is disabled.- XX: CMSTrigger. Ratio=percent. Sets the percentage (0 to 1. XX: Min. Heap. Free. Ratio that is allocated before a CMS collection cycle commences. The default value is set to 8. The following example shows how to set the occupancy fraction to 7. XX: CMSTrigger. Ratio=7. XX: Conc. GCThreads=threads. Sets the number of threads used for concurrent GC. The default value depends on the number of CPUs available to the JVM. For example, to set the number of threads for concurrent GC to 2, specify the following option. XX: Conc. GCThreads=2. XX: +Disable. Explicit. GCEnables the option that disables processing of calls to System. This option is disabled by default, meaning that calls to System. If processing of calls to System. JVM still performs GC when necessary.- XX: +Explicit. GCInvokes. Concurrent. Enables invoking of concurrent GC by using the System. This option is disabled by default and can be enabled only together with the - XX: +Use. Conc. Mark. Sweep. GC option.- XX: +Explicit. GCInvokes. Concurrent. And. Unloads. Classes. Enables invoking of concurrent GC by using the System. GC cycle. This option is disabled by default and can be enabled only together with the - XX: +Use. Conc. Mark. Sweep. GC option.- XX: G1. Heap. Region. Size=size. Sets the size of the regions into which the Java heap is subdivided when using the garbage- first (G1) collector. The value can be between 1 MB and 3. MB. The default region size is determined ergonomically based on the heap size. The following example shows how to set the size of the subdivisions to 1. MB. - XX: G1. Heap. Region. Size=1. 6m. XX: +G1. Print. Heap. Regions. Enables the printing of information about which regions are allocated and which are reclaimed by the G1 collector. By default, this option is disabled.- XX: G1. Reserve. Percent=percent. Sets the percentage of the heap (0 to 5. G1 collector. By default, this option is set to 1. The following example shows how to set the reserved heap to 2. XX: G1. Reserve. Percent=2. XX: Initial. Heap. Size=size. Sets the initial size (in bytes) of the memory allocation pool. This value must be either 0, or a multiple of 1. MB. Append the letter k or K to indicate kilobytes, m or M to indicate megabytes, g or G to indicate gigabytes. The default value is chosen at runtime based on system configuration. The size of the heap for the young generation can be set using the - XX: New. Size option.- XX: Initial. Survivor. Ratio=ratio. Sets the initial survivor space ratio used by the throughput garbage collector (which is enabled by the - XX: +Use. Parallel. GC and/or - XX: +Use. Parallel. Old. GC options). Adaptive sizing is enabled by default with the throughput garbage collector by using the - XX: +Use. Parallel. GC and - XX: +Use. Parallel. Old. GC options, and survivor space is resized according to the application behavior, starting with the initial value. If adaptive sizing is disabled (using the - XX: -Use. Adaptive. Size. Policy option), then the - XX: Survivor. Ratio option should be used to set the size of the survivor space for the entire execution of the application. The following formula can be used to calculate the initial size of survivor space (S) based on the size of the young generation (Y), and the initial survivor space ratio (R). The 2 in the equation denotes two survivor spaces. The larger the value specified as the initial survivor space ratio, the smaller the initial survivor space size. By default, the initial survivor space ratio is set to 8. If the default value for the young generation space size is used (2 MB), the initial size of the survivor space will be 0. MB. The following example shows how to set the initial survivor space ratio to 4. XX: Initial. Survivor. Ratio=4. - XX: Initiating. Heap. Occupancy. Percent=percent. Sets the percentage of the heap occupancy (0 to 1. GC cycle. It is used by garbage collectors that trigger a concurrent GC cycle based on the occupancy of the entire heap, not just one of the generations (for example, the G1 garbage collector). By default, the initiating value is set to 4. A value of 0 implies nonstop GC cycles. The following example shows how to set the initiating heap occupancy to 7. XX: Initiating. Heap. Occupancy. Percent=7. XX: Max. GCPause. Millis=time. Sets a target for the maximum GC pause time (in milliseconds). This is a soft goal, and the JVM will make its best effort to achieve it. By default, there is no maximum pause time value. The following example shows how to set the maximum target pause time to 5. XX: Max. GCPause. Millis=5. 00. - XX: Max. Heap. Size=size. Sets the maximum size (in byes) of the memory allocation pool. This value must be a multiple of 1. MB. Append the letter k or K to indicate kilobytes, m or M to indicate megabytes, g or G to indicate gigabytes. The default value is chosen at runtime based on system configuration. For server deployments, - XX: Initial. Heap. Size and - XX: Max. Heap. Size are often set to the same value. If free heap space expands above this value, then the heap will be shrunk. By default, this value is set to 7. The following example shows how to set the maximum free heap ratio to 7. XX: Max. Heap. Free. Ratio=7. 5. - XX: Max. Metaspace. Size=size. Sets the maximum amount of native memory that can be allocated for class metadata. By default, the size is not limited. The amount of metadata for an application depends on the application itself, other running applications, and the amount of memory available on the system. The following example shows how to set the maximum class metadata size to 2. MB. - XX: Max. Metaspace. Size=2. 56m. - XX: Max. New. Size=size. Sets the maximum size (in bytes) of the heap for the young generation (nursery). The default value is set ergonomically.- XX: Max. Tenuring. Threshold=threshold. Sets the maximum tenuring threshold for use in adaptive GC sizing. The largest value is 1. The default value is 1. CMS collector. The following example shows how to set the maximum tenuring threshold to 1. XX: Max. Tenuring. Threshold=1. 0. - XX: Metaspace. Size=size. Sets the size of the allocated class metadata space that will trigger a garbage collection the first time it is exceeded. This threshold for a garbage collection is increased or decreased depending on the amount of metadata used. The default size depends on the platform.- XX: Min. Heap. Free. Ratio=percent. Sets the minimum allowed percentage of free heap space (0 to 1. GC event. If free heap space falls below this value, then the heap will be expanded. By default, this value is set to 4. The following example shows how to set the minimum free heap ratio to 2. XX: Min. Heap. Free. Ratio=2. 5. - XX: New. Ratio=ratio. Sets the ratio between young and old generation sizes. By default, this option is set to 2. The following example shows how to set the young/old ratio to 1. XX: New. Size=size. Sets the initial size (in bytes) of the heap for the young generation (nursery). Append the letter k or K to indicate kilobytes, m or M to indicate megabytes, g or G to indicate gigabytes. The young generation region of the heap is used for new objects. GC is performed in this region more often than in other regions. If the size for the young generation is too low, then a large number of minor GCs will be performed. If the size is too high, then only full GCs will be performed, which can take a long time to complete. Oracle recommends that you keep the size for the young generation between a half and a quarter of the overall heap size. The following examples show how to set the initial size of young generation to 2. MB using various units. XX: New. Size=2. 56m. XX: New. Size=2. 62. XX: New. Size=2. 68. The - XX: New. Size option is equivalent to - Xmn.- XX: Parallel. GCThreads=threads. Sets the number of threads used for parallel garbage collection in the young and old generations. The default value depends on the number of CPUs available to the JVM. For example, to set the number of threads for parallel GC to 2, specify the following option. XX: Parallel. GCThreads=2. XX: +Parallel. Ref. Proc. Enabled. Enables parallel reference processing. By default, this option is disabled.- XX: +Print. Adaptive. Size. Policy. Enables printing of information about adaptive generation sizing. 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