SpokEasy

SpokEasy

April 2025

Lapping It Up

Leave a Comment / BACK ISSUES, bicycling, Food /

Lapping It Up ⏱️ Lapping it up would be easy if it were only about gels. Most gels appeal to my palate; and they’re easy to carry along anywhere. I like to take some with me wherever I go, in case I start to get too hungry. Then a gel will tide me over until I can get home.  When lapping it up means putting in the miles, aka laps,  things get harder. This morning the wind reached 20 mph while I was riding; and when it was a headwind, I had to work hard! As happens all too often, I got the headwind on the way back home. I tried to work hard against it, but couldn’t keep it up for long. I feel like such a weakling — even a quitter! When I have to work hard on the bike, it gets harder to eat; and often I wonder just what I really should eat for ride food. I have to keep the prediabetes in mind; and I also have to watch saturated fat and cholesterol! Thus menu planning can be tricky; but I do know that lapping it up can’t mean frequent indulgence in my favorite ice cream.  Menu Planning 🌮 🍲 So, here I am, back at menu planning. I rather let things go for a week or two; and now I’m tightening the screws, as they say. A big issue is, the nutritionist I consulted says to limit saturated fat to 12 grams per day. Twelve grams! It’s nearly impossible to do that and still get enough to eat; especially when I’m supposed to aim for 60 grams of protein per day. I even double-checked to be sure that 12 grams was correct. What am I supposed to do, then? Poultry and ground beef supply the protein; but also cholesterol and saturated fat. Besides, I’m not keen on chopping up a chicken; I’ve never liked the feeling of fat/grease on my hands. Legumes provide protein; but are rather high in carbs. I’m supposed to limit carbs to 200 grams per day. I’m allowed that much because of my activity level; but many protein bars are high in carbs. They can run up my count of “sat fat”, too. This is why I like to keep plant-based protein powders, such as Orgain, on hand. Menu planning can be tricky, then. I need to watch sat fat; cholesterol; and whatever. At least What Do I Eat Now? says somewhere that it’s not really necessary to cut out sweets entirely; and that’s a big relief to me.  And how about the RAGBRAI menu? RAGBRAI Menu 🌽 🥧 🥞 I think I’ve gone into this before: how can I adapt the RAGBRAI menu for my dietary needs? After all, it’s loaded with high-carb foods: corn on the cob. Lots of 𝚷 — er, sorry, that’s pie. Ice cream! Pancakes! I ran that by the nutritionist; and got the suggestion to eat something with protein, when I eat anything high-carb. So my menu planning for RAGBRAI includes meat snacks. I’m experimenting with taking them on my regular rides; and I eat a bit of a meat stick when I take a bite of protein bar. I’m starting to try combining nuts with the protein bars, too. I guess I’ll be able to make the RAGBRAI menu work. Actually, my A1c has edged down below the prediabetes border; so my menu planning probably doesn’t mean being too stringent during the event. I’ll need calories, after all! But when I’m back home afterwards — that’s when getting back on track will be hard for a while! This blog/page may contain affiliate links. “We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.” ABOUT ME I began this website primarily as a way to present the story of how I accomplished a century ride on an adult tricycle. Other riders of adult trikes might want to know whether it’s possible. It sure is! You can read all about it in My Story. I live in New Orleans; and  retired in January 2023. More time for cycling! Website designed by Cecile Levert © This website is the property of its author. DISCLAIMER I am not a cycling coach; nor a health professional. This site is based on my own experiences, opinions, etc. If you need help, please consult the appropriate professional.   FRESH FROM MY JOURNAL Lapping It Up April 30, 2025 Vested Interest April 29, 2025 Murky Waters April 28, 2025 At Ease! April 27, 2025 Load More TRANSLATOR

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Vested Interest

Leave a Comment / BACK ISSUES, equipment, Outdoors, Personal Care /

Vested Interest? 🦺 Could you say that I have a vested interest in RAGBRAI? Maybe; I don’t expect to earn any money that way. But I’m weighing the possibility of getting an Ergodyne Chill Cooling Vest for the ride. This morning I was checking a news site; and it included an article about a hot, dry Summer coming up. Does that include Iowa? I read some of the comments about the Ergodyne Chill Cooling Vest; and one of them pointed out that this vest cools only as long as it stays damp. No surprise, really; the same is true of a cool rag. But this vest can keep cooling for up to five hours; and I should have ample opportunities to “recharge” this vested interest if I decide to take that option. I can re-wet the vest every time I stop in a town and refill my water bottles. Our weather is heating up fast, too; so it’s time for me to start at getting acclimated. And see how well a cooling vest works for me. Heating Up ♨️ By this time of year, it’s usually heating up; and on the one hand, it’s a relief to not need full-fingered gloves and other cold-weather gear. The flip side of that coin is, I have to be much more on guard against sunburn. It’s rather a bother to have to reapply sunblock every 80 minutes. Maybe I should work up a vested interest in the manufacturer, and buy stock in the company? Or invest in leg sleeves? Yes, it’s heating up; but I expect leg sleeves are like sun sleeves for the arms: once you get active; and they start to get sweaty; they have a cooling effect!   This blog/page may contain affiliate links. “We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.” ABOUT ME I began this website primarily as a way to present the story of how I accomplished a century ride on an adult tricycle. Other riders of adult trikes might want to know whether it’s possible. It sure is! You can read all about it in My Story. I live in New Orleans; and  retired in January 2023. More time for cycling! Website designed by Cecile Levert © This website is the property of its author. DISCLAIMER I am not a cycling coach; nor a health professional. This site is based on my own experiences, opinions, etc. If you need help, please consult the appropriate professional.   FRESH FROM MY JOURNAL ✍🏻 Vested Interest April 29, 2025 Murky Waters April 28, 2025 At Ease! April 27, 2025 Why? April 26, 2025 Load More TRANSLATOR

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Murky Waters

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Murky Waters 🏊🏻 We’ve got some murky waters around here. In the past two weeks, the Mississippi River has risen a lot; and the backwater at the foot of the levee is some very murky waters. I’ve been watching for signs of alligators; but haven’t seen any yet. If I went for a pre-dawn ride, though, I’m sure I’d see their eyes gleaming in my headlight’s beam. Mornings are in the low 70s now; a bit too cool for me to omit a vest at the start of a ride. But by 9:00 am or so, it’s quite warm; and soon I’ll want the cool rag. I wish hot weather came on more gradually; but many a year it’s a very rapid crescendo! Crescendo 𝆒 I expect we’ll experience a steady crescendo in both heat and humidity now; and an Ergodyne Chill Cooling Vest sounds like a good thing to have. If, that is, the smallest size available isn’t too big for me! I was looking for the measurements, and didn’t find them. I bet this vest would be great if it gets very hot on RAGBRAI. Nobody wants it to get as hot as it did for RAGBRAI L; but we can’t predict the weather this far ahead. Long-range forecasting is murky waters. It’s time for a crescendo in my prep for the big ride in July. Yesterday I finally got up to 40 miles; but I think it’s time I took a day off. Today my legs felt tired; and I managed only 20.25 miles. I’m still keeping ahead of the recommended training schedule’s mileage; but I mustn’t get complacent! This blog/page may contain affiliate links. “We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.” ABOUT ME I began this website primarily as a way to present the story of how I accomplished a century ride on an adult tricycle. Other riders of adult trikes might want to know whether it’s possible. It sure is! You can read all about it in My Story. I live in New Orleans; and  retired in January 2023. More time for cycling! Website designed by Cecile Levert © This website is the property of its author. DISCLAIMER I am not a cycling coach; nor a health professional. This site is based on my own experiences, opinions, etc. If you need help, please consult the appropriate professional.   FRESH FROM MY JOURNAL Murky Waters April 28, 2025 At Ease! April 27, 2025 Why? April 26, 2025 Or Leave It? April 25, 2025 Load More TRANSLATOR

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At Ease!

Leave a Comment / BACK ISSUES, bicycling, Training /

At Ease! 😌 It’s a refreshing change to feel at ease on the bike. Today, for once, there was almost no wind; and that was perfect for my planned ride: forty miles at a leisurely pace. I didn’t have to fight headwinds; and it didn’t get uncomfortably warm until the final five miles. The sky was mostly cloudy; but it didn’t rain. As the road bike is still in the shop, I was on the hybrid. That meant stopping every time I wanted a bite to eat; which was fairly often. I had my snacks in the bike trunk; and that was behind me. After a long ride, muscles can feel a bit stiff and sore. Some folks swear by epsom salt baths; but I prefer massage balls. In fact, I plan to take them along on RAGBRAI. I wouldn’t be able to soak in a tub. And I’ll probably want some way to get a massage; RAGBRAI will mean hill repeats! That’s hard work for the legs. Hill Repeats 🚵🏽 But I don’t think I’d be at ease with hill repeats! Even so, I’ve remembered that there’s a vehicular access ramp to some kind of docks, only a mile from here. It’s where I typically turn left to go to the park; and this ramp is to the right. I’ve developed the habit of ignoring it; so I don’t think of it when hill repeats come to mind. I’ve seen cyclists riding up and down that ramp; and if I start doing that, I’ll get more climbing practice. The scary part will be coming back down: I won’t want to keep going straight and cross the railroad tracks; and will I be able to turn quickly so that I avoid the tracks? There might be other cyclists riding past; and of course I”ll have to watch out for any cars coming up or down. I’m more at ease with performing hard intervals on flat ground. I must also remember that repeated stopping at the bottom of a steep ramp will wear out my brakes. I sure don’t need that! This blog/page may contain affiliate links. “We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.” ABOUT ME I began this website primarily as a way to present the story of how I accomplished a century ride on an adult tricycle. Other riders of adult trikes might want to know whether it’s possible. It sure is! You can read all about it in My Story. I live in New Orleans; and  retired in January 2023. More time for cycling! Website designed by Cecile Levert © This website is the property of its author. DISCLAIMER I am not a cycling coach; nor a health professional. This site is based on my own experiences, opinions, etc. If you need help, please consult the appropriate professional.   FRESH FROM MY JOURNAL Ride Easy April 27, 2025 Why? April 26, 2025 Or Leave It? April 25, 2025 Not So Hot April 24, 2025 Load More TRANSLATOR

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Why?

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Why? 🫤 “Why?” isn’t a question exclusive to curious toddlers. I’m sure I’m not the only cyclist who sometimes wonders, “Why?” Every time I’ve done a century, at some point, I’ve begun to ask myself, “Why am I doing this?” It can be hard to keep going when this doubt begins to set in; but it seems to be part of any endurance event. I won’t be surprised if it even pops up during RAGBRAI! So remind yourself of the reason for your doing the ride. Some folks do RAGBRAI because they enjoy meeting the people: this event attracts riders from all 50 states; and a number of foreign countries. Others love the roadside attractions: petting farm animals; Slip ‘N Slides; and food of all sorts. I have quite a list of things I want to try! But the principal attraction, for me, is the challenge of riding all those miles. It’s why I’ve been working up to longer rides. Maybe shoot for 35 tomorrow? At a rather leisurely pace; day before yesterday I rode hard! Wherefore? 🤔 So never mind the why and wherefore; let’s just ride! There’s nothing wrong with sometimes going for a spin that’s not focused on some aspect of training (e.g. working on force) — even when you’re training up for a big event. Tomorrow I think I’ll keep the pace moderate; and, for a change, take longer breaks. Typically I try to keep breaks short and to a minimum; I always have wanted to improve my endurance. During long events, I think it’s better if you can stop for breaks because you want to; not because your body forces you to stop. Ergo the need for endurance training. And the why and wherefore of that? The better you train, the more fun the event! This blog/page may contain affiliate links. “We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.” ABOUT ME I began this website primarily as a way to present the story of how I accomplished a century ride on an adult tricycle. Other riders of adult trikes might want to know whether it’s possible. It sure is! You can read all about it in My Story. I live in New Orleans; and  retired in January 2023. More time for cycling! Website designed by Cecile Levert © This website is the property of its author. DISCLAIMER I am not a cycling coach; nor a health professional. This site is based on my own experiences, opinions, etc. If you need help, please consult the appropriate professional.   FRESH FROM MY JOURNAL Why? April 26, 2025 Or Leave It? April 25, 2025 Not So Hot April 24, 2025 Longer and Longer April 23, 2025 Load More TRANSLATOR

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Or Leave It?

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Or Leave It? ⏩ Take it, or leave it? That’s the question when planning to travel; whether to RAGBRAI or something else. How much can I fit into a duffle bag? How much will it weigh? I also need to consider what might set off alarms at the airport; e.g. my cable lock. I’ve been debating whether to take it or leave it; but nobody want to set off alarms. So I guess I’ll leave the cable lock at home. By more than one account, a bike lock really isn’t necessary on RAGBRAI, anyway. Everyday Stuff 🪥 🧼 And then there’s the everyday stuff: soap; toothpaste; towel, and so on. I don’t realize how much I take their presence for granted when I’m at home; but they’re not a take it or leave it question. Especially when you’ll be on a bicycle tour and might not be able to get such items. If your tour is RAGBRAI, the sheer number of riders explodes the population of the small towns on the route; and I’ve got a hunch that stores sell out of these things in a hurry.  Everyday stuff gets very important, very fast if you’ve forgotten to bring it. I know I won’t want to go a week without being able to clean myself up! I’d rather take these things from home than have to make a frantic search for them. Such a frenzy would take a lot of the fun out of the tour! This blog/page may contain affiliate links. “We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.” ABOUT ME I began this website primarily as a way to present the story of how I accomplished a century ride on an adult tricycle. Other riders of adult trikes might want to know whether it’s possible. It sure is! You can read all about it in My Story. I live in New Orleans; and  retired in January 2023. More time for cycling! Website designed by Cecile Levert © This website is the property of its author. DISCLAIMER I am not a cycling coach; nor a health professional. This site is based on my own experiences, opinions, etc. If you need help, please consult the appropriate professional.   FRESH FROM MY JOURNAL Or Leave It? April 25, 2025 Not So Hot April 24, 2025 Longer and Longer April 23, 2025 Dress Rehearsal April 22, 2025 Load More TRANSLATOR

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Not So Hot

Leave a Comment / BACK ISSUES, bicycling, Training /

Not So Hot 🥵 Today it was not so hot when I went out to ride; but I’m sure it’s coming! I need to get more practice riding in the heat; and today I didn’t go out until 11:00 am. It was 76 degrees then; still not so hot by New Orleans standards. But I’ll probably be able to put away my heater soon; and I can wait until Summer to order more hand warmers. I have only a few pairs left; but that’s enough for me to to pack along two sets for RAGBRAI. If it does get cold during RAGBRAI, I’ll be glad of them! Meanwhile I’m working to mix it up from day to day. Mix It Up 🥣   I’m trying to mix it up because, as I’ve read so often, you need to train at different intensities and for varying distances. Day before yesterday, I kept the distance short; and worked at hard efforts. Yesterday, I pushed for 30 miles, but at a rather leisurely pace; and today I did another short, intense ride. Specifically, I attempted to find the intensity of climbing a 7%-grade access ramp. Also, I kept the efforts going for more than 12 seconds! It would be nuts to think that climbs in Iowa will all be very short. Besides, riding at the same old pace day after day is not so hot. It would get too boring; and when you mix it up, things get a lot more interesting!   This blog/page may contain affiliate links. “We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.” ABOUT ME I began this website primarily as a way to present the story of how I accomplished a century ride on an adult tricycle. Other riders of adult trikes might want to know whether it’s possible. It sure is! You can read all about it in My Story. I live in New Orleans; and  retired in January 2023. More time for cycling! Website designed by Cecile Levert © This website is the property of its author. DISCLAIMER I am not a cycling coach; nor a health professional. This site is based on my own experiences, opinions, etc. If you need help, please consult the appropriate professional.   FRESH FROM MY JOURNAL Not So Hot April 24, 2025 Longer and Longer April 23, 2025 Dress Rehearsal April 22, 2025 In a Flash April 21, 2025 Load More TRANSLATOR

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Longer and Longer

Leave a Comment / BACK ISSUES, bicycling, Outdoors, Training /

Longer and Longer 📏 My weekday rides are getting longer and longer. Today I pushed it to 30 miles; but I sure wasn’t fast! Yesterday I put in intense efforts; so today I rode at a more leisurely pace. For the time being, I’m riding the hybrid. The road bike is in the shop for a tuneup; and it’s also due for new tires and tubes. I’d rather get that done now; and not leave it until too close to RAGBRAI! The weekend long ride also needs to get longer and longer. It’s time to aim for 40-45 miles; after all, there are only three months left to train. It’s also getting warmer and warmer; a good “warm-up” for the conditions I’ll meet dudring RAGBRAI. Warmer and Warmer ♨️ Right when I’m working to make my rides longer and longer, the weather is getting warmer and warmer. I might as well say, “hotter”. Afternoon temperatures are climbing well into the 80s! Soon I’ll need that cool rag! It’s time to start doing rides later in the day, so I can get used to riding in the heat. In fact, I did one such ride last week. It’s getting warmer and warmer, so before long it won’t be difficult to pick a hot time of day. For now I can do short and easy hot rides, maybe 10 miles; and start making such treks longer and longer. It’s time to pull out the sun sleeves; and now that it’s warm enough for bare legs, I need a lot more sunblock! This blog/page may contain affiliate links. “We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.” ABOUT ME I began this website primarily as a way to present the story of how I accomplished a century ride on an adult tricycle. Other riders of adult trikes might want to know whether it’s possible. It sure is! You can read all about it in My Story. I live in New Orleans; and  retired in January 2023. More time for cycling! Website designed by Cecile Levert © This website is the property of its author. DISCLAIMER I am not a cycling coach; nor a health professional. This site is based on my own experiences, opinions, etc. If you need help, please consult the appropriate professional.   FRESH FROM MY JOURNAL Longer and Longer April 23, 2025 Dress Rehearsal April 22, 2025 In a Flash April 21, 2025 Down the Bunny Trail April 20, 2025 Load More TRANSLATOR

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Dress Rehearsal

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Dress Rehearsal? 👗  I feel like I’m in dress rehearsal mode today. I’ve got both my duffle bags out; and I’m experimenting with packing them. At one time, I had an idea that I might be able to fit everything into one bag; but it’s become obvious that this is mere fantasy. Even with the compression stuff sack, the sleeping bag (blue layer only!) takes up about one-third of one duffle bag; and the sleeping pad that I got doesn’t compact well. Thus it’s rather a space hog. I’m packing gallon-size zip-top plastic bags with things that I need to take to RAGBRAI, e.g. clothes; and I’m refining my lists of what to put into which bag when it’s really time to pack. What Goes Where? 🧳   With two bags to pack, what goes where will be important. This dress rehearsal will help a lot; and what goes where might turn out to be unconventional! For instance, is it OK to put GU-Gels in your checked bag? Answer: yes, it is; and I’m taking along enough for two or three per day of RAGBRAI. That might be too many for the carry-on. A full tube of Chamois Butt’r is too big for the carry-on; so it has to go into the checked bag.  Hand warmers are permissible, too … wait a second! Hand warmers for RAGBRAI? Yes, indeed. It can get chilly, despite its being late July; so I want to be prepared. If it’s a no-no in my carry-on, it will go into the checked bag. Goodness knows, I might end up putting the sleeping bag into my carry-on! I’m glad I’ll be shipping my bicycle. This blog/page may contain affiliate links. “We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.” ABOUT ME I began this website primarily as a way to present the story of how I accomplished a century ride on an adult tricycle. Other riders of adult trikes might want to know whether it’s possible. It sure is! You can read all about it in My Story. I live in New Orleans; and  retired in January 2023. More time for cycling! Website designed by Cecile Levert © This website is the property of its author. DISCLAIMER I am not a cycling coach; nor a health professional. This site is based on my own experiences, opinions, etc. If you need help, please consult the appropriate professional.   FRESH FROM MY JOURNAL Elementor #198562 April 22, 2025 In a Flash April 21, 2025 Down the Bunny Trail April 20, 2025 Serenade April 19, 2025 Load More TRANSLATOR

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In a Flash

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In a Flash ⚡️ Things can change in a flash; too often, when we aren’t expecting it. Take the weather — it can go from sunny to torrential rain in a hurry! We got some heavy rain today; fortunately, not while I was riding. We’re still under flash flood warning; and we might get more rain tomorrow. Rain is a good reason to keep lights on your bike. You need to be able to see; and perhaps even more important, you need to be seen. Not everyone has the luxury of being able to ride on a bike path almost entirely free of motor traffic; and that means staying extra alert in bad weather. Trouble can happen in a flash! Getting back to rain, it’s amazing how much grit and muck get kicked up by the wheels after a rain; the rear wheel in particular. I guess many cyclists would be glad of a spare bike to ride; one that has fenders. Glad of a Spare 🚲 I expect the ground will still be wet tomorrow morning, even if it isn’t raining. That’s when I’m glad of a “spare” bicycle; namely, my hybrid. It has fenders, so the bike and I stay a bit cleaner. This wet weather isn’t great for this week’s riding plans. I want to start doing some shorter rides, with bursts of much greater intensity. If it’s pouring, visibility of course is poorer; and that’s not the best time to be blasting down the path! An unexpected obstacle can come up in a flash; and you need to be able to see it in time. Hard efforts, though, are what I need to get ready for RAGBRAI. I don’t expect that each day’s maximum gradient means I’ll be facing such climbs the whole day; but I’m sure there will be more than one such hill. It’s repeated hill efforts that I’m thinking about. I might be glad of a spare pair of legs! This blog/page may contain affiliate links. “We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.” ABOUT ME I began this website primarily as a way to present the story of how I accomplished a century ride on an adult tricycle. Other riders of adult trikes might want to know whether it’s possible. It sure is! You can read all about it in My Story. I live in New Orleans; and  retired in January 2023. More time for cycling! Website designed by Cecile Levert © This website is the property of its author. DISCLAIMER I am not a cycling coach; nor a health professional. This site is based on my own experiences, opinions, etc. If you need help, please consult the appropriate professional.   FRESH FROM MY JOURNAL In a Flash April 21, 2025 Down the Bunny Trail April 20, 2025 Serenade April 19, 2025 Pack It In April 18, 2025 Load More TRANSLATOR

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