This is for me to remember the links I found that discuss cycling and knee pain. Also knee strengthening exercises, VMO and foam rolling. Plus a few shoulder rehab links as I have a dodgy shoulder:
http://www.performbetter.com/catalog/matriarch/MultiPiecePage.asp_Q_PageID_E_91_A_Pa
geName_E_ArticleMyofacialRelease
http://sportsmedicine.about.com/od/flexibilityandstretching/ss/FoamRoller_5.htm
http://www.clutchfitness.com/forums/showthread.php?t=2545 (Cressey)
http://www.kineticloop.org/article3.html
http://www.socaltrailriders.org/forum/pub/35432-foam-roll-wtf.html
http://jcdfitness.com/2009/05/shoulder-rehabilitation/
http://ericcressey.com/
http://www.youtube.com/thedieselcrew
http://www.bigkneepain.com/knee-exercises.html
http://treadly.net/2007/06/11/seat-height-and-my-knee-injury/ Saddle height
http://video.google.co.uk/videosearch?q=VMO+strengthening+exercises&oe=utf-
8&rls=org.mozilla:en-GB:official&client=firefox-a&um=1&ie=UTF-
8&ei=IkxeStuzIs2ZjAeZ7YXdDQ&sa=X&oi=video_result_group&ct=title&resnum=4# VMO exercises on You Tube
http://www.youtube.com/watch?v=eZFadWpw93A Tennis ball shoulder rehab exercise
http://www.youtube.com/watch?v=dNilld58tks&feature=related Shoulder "dislocation" exercise with a theraband
Thursday, 16 July 2009
Sunday, 7 June 2009
Live music in Worcester (WR1)
There's no single website listing live music in Worcester for all venues, so here's a list of the few that I can find. (and I don't mean covers!).
http://www.marrsbar.co.uk/ - music at The Marrs Bar, Peirpoint St.
http://www.thetaskinhand.co.uk - music nights organised by the Task In Hand. Website is not being updated. They also have a mySpace that appears to updated regularly.
Undercurrent: gigs by the Task In Hand at the Marrs Bar. Can't find a website... "The people who brought you Task In Hand are also running the Under Current sessions here on the last Thursday of each month bringing some of the best local and not so local talent about. £3"
http://www.myspace.com/jennyatthepub- music at The Bedwardine pub, St. Johns. No links to the bands playing and text is very small.
http://www.bbc.co.uk/herefordandworcester/entertainment/friday_session/ - gigs in Worcestershire. Local BBC radio website.
http://www.notjustsauce.co.uk/ - Not Just Sauce. Venues and Promoters in Worcester (but not Evolution?). It's June and the homepage still shows gigs in May... They also have a myspace.
Worcester Music Festival on Facebook.
Worcester Music Group on Facebook
The Firefly pub on Facebook
The Task in Hand on Facebook
Evolution on LastFM
Cellar Bar on Facebook - Cellar Bar, Foregate Street.
Days Old Booking - "Putting on Live music in Worcester From Punk/Hardcore/Emo/ and anything else..."
Further afield:
The Lamb (West Malvern) on myspace.com - The Lamb in West Malvern. No links to the bands playing.
Hereford - "Broad Sheep has been the definitive what's on guide to the Arts in Herefordshire, South Shropshire and the Welsh Borders." (their words).
Robbins Well, Leamington Spa - gigs at the Robbins Well pub, Leamington Spa. Another Leamington related mySpace here.
If a website listing gigs at Evolution exists I couldn't find it...
Monday, 16 March 2009
My CFL light mod featured on diyphotography.net
Just a quick note of thanks to Udi over at DIYPhotography.net for featuring my Halogen to CFL site light modification on his website.
It's a website that I visit often to see what good ideas and tips I can find for making photography kit for a minimum outlay. I'd rather make something and work out whether I really need it or not before spending money on some "proper" kit that I may subsequently find I don't need/ want/ use.
Plus it's always fun to make something and use it to create a great photo although many of mine seem to follow the Edison ethic of discovering 999 ways not to make a lightbulb before the 1000th way becomes clear... no pun intended :)
If you're not familiar with diyphotography.net it's an inspirational Photography DIY website run by Udi Tirosh.
In his own words, DIY Photography.net is:
and I can say it's made my week to have been mentioned :)
It's a website that I visit often to see what good ideas and tips I can find for making photography kit for a minimum outlay. I'd rather make something and work out whether I really need it or not before spending money on some "proper" kit that I may subsequently find I don't need/ want/ use.
Plus it's always fun to make something and use it to create a great photo although many of mine seem to follow the Edison ethic of discovering 999 ways not to make a lightbulb before the 1000th way becomes clear... no pun intended :)
If you're not familiar with diyphotography.net it's an inspirational Photography DIY website run by Udi Tirosh.
In his own words, DIY Photography.net is:
and I can say it's made my week to have been mentioned :)
Thursday, 12 March 2009
What is Twitter and how does it work?
My first thoughts when I saw Twitter was "how does this work and why would anyone join?" I had a google and still couldn't work it out.
I understood even less how it was valued at roughly $250million based on it's business model - the idea of a business model based on an individuals status posted on a website using less than 140 characters seemed bizarre.
A few weeks later I think I have a better idea of how it works but only based on my limited observations and cynical thoughts. Twitter users seem to approximately fit four profiles:
I understood even less how it was valued at roughly $250million based on it's business model - the idea of a business model based on an individuals status posted on a website using less than 140 characters seemed bizarre.
A few weeks later I think I have a better idea of how it works but only based on my limited observations and cynical thoughts. Twitter users seem to approximately fit four profiles:
- Your average person.
- As above but with a blog.
- Someone who blogs often and has a revenue stream from their blogs/ web activities.
- Spammers
I'm sure if I was writing a sociology essay I'd get a D+ for such sweeping generalizations but I'm sure you get the idea.
Anyway, I started as a Type I, Twittering the odd thing I'd done, read or planned to do. A stream of consciousness as and when the inclination took me.
I'm now Type II - I started a blog and sometimes posted tiny URLs to my blog in Twitter (dreams of huge revenue streams still on hold). Still haven't really got the hang of it but trying to make sense of it. This is probably why I only have a handful of followers and am neither bothered by this nor doing anything to increase it.
Type III is a big step up from Type II and uses Twitter to fully support their blogging and other web based activities, from magazines, photographers, brands, comedians, etc., creating a "stream" that provides snippets of information related to their profession and to their web activities. etc. I'm guessing this group gives the Twitter business model it's greatest value, both from the number of followers and regular Tweeting. I follow a few Type IIIs because of their niche and the content of their Tweets.
Type IV I categorise as a spammer and are best avoided unless you want 20 status updates a day.
Their blogs and websites provide no real content other than "how to make money from blogging", "make money from Twitter", "be an Internet entrepreneur" and other dross. All their Tweets link to their infomercials and they probably use automated software to update their Twitter status with essential links to their crap.
I make sure I don't follow any Type IV Twits.
Please note this blog post isn't meant to be taken too seriously but is my ill-informed opinion based on what I've seen over the past month or so.
Feel free to leave a comment whether you agree or not. And my twitter is http://twitter.com/mhuk if you're interested :)
Anyway, I started as a Type I, Twittering the odd thing I'd done, read or planned to do. A stream of consciousness as and when the inclination took me.
I'm now Type II - I started a blog and sometimes posted tiny URLs to my blog in Twitter (dreams of huge revenue streams still on hold). Still haven't really got the hang of it but trying to make sense of it. This is probably why I only have a handful of followers and am neither bothered by this nor doing anything to increase it.
Type III is a big step up from Type II and uses Twitter to fully support their blogging and other web based activities, from magazines, photographers, brands, comedians, etc., creating a "stream" that provides snippets of information related to their profession and to their web activities. etc. I'm guessing this group gives the Twitter business model it's greatest value, both from the number of followers and regular Tweeting. I follow a few Type IIIs because of their niche and the content of their Tweets.
Type IV I categorise as a spammer and are best avoided unless you want 20 status updates a day.
Their blogs and websites provide no real content other than "how to make money from blogging", "make money from Twitter", "be an Internet entrepreneur" and other dross. All their Tweets link to their infomercials and they probably use automated software to update their Twitter status with essential links to their crap.I make sure I don't follow any Type IV Twits.
Please note this blog post isn't meant to be taken too seriously but is my ill-informed opinion based on what I've seen over the past month or so.
Feel free to leave a comment whether you agree or not. And my twitter is http://twitter.com/mhuk if you're interested :)
Wednesday, 11 March 2009
Calm Like A Riot - Birmingham
Calm Like A Riot played a gig last Saturday at the Flapper pub in Birmingham with four other bands in a local heat for Surface Unsigned. The Flapper was a good venue- small, dark and intimate allowing the crowd to get up close and personal if they chose.
Some pre
-gig nerves seemed to fire Calm Like A Riot into giving possibly their best performance to date, putting on a tight display and John (vocals) almost fit to bust with enthusiasm and energy. The PA was good for such a small venue and allowed the band to shine, with plenty of interaction between the band and the audience who were down the front enjoying the Calm Like A Riot experience.
At the end of the evening the votes from the bewildering "voting system" (text, audience, the other bands and industry pundits) were added up and the four bands proceeding to the next round were given in no particular order.When the third band announced were not Calm Like A Riot things were pretty tense in the band and in the partisan audience will all eyes on John, who was standing just in front of the compere...
Why did we worry? Calm Like A Riot easily qualified for the next round with the highest number of votes and the only band on the night to receive an industry vote.The next gig is 7.30pm 17th May 2009 at The Rainbow Under the Arch, Birmingham B9 4EE
More details available here.
Thursday, 26 February 2009
DIY Halogen to CFL Light conversion - part 1
DIY Halogen to CFL Light conversion - part 1
What you'll need:
1. 45/ 50W 5400k CFL bulbs, ideally with a CRI > 90 (954).
2. ES (E27) lampholder
3. A few tools: drill with HSS bit, hacksaw blade and file, screwdriver, electrical cable, heat shrink, scissors.
The steps:
1. The halogen site light, lampholder and CFL bulb are shown in photo ONE.
2. Undo the external retaining screw, remove the glass from the door, the inner relfective shield and the halogen lampholder, as shown in photo TWO.
3. Flip the light over, undo the screws in the electrical box, loosen the screws and remove the cables to the halogen bulb lampholder, as shown in photo THREE.
4. If you're lucky your site light will be long enough to fit a CFL bulb and E27 lampholder inside the body of the light. Unfortunately mine was too small so I've had to resort to mounting the E27 lampholder externally.
Mark the position of the new lampholder on the side of the light (it makes the wiring easier if you do this on the same end of the lamp where the cables were removed from the junction box).
Be careful to not cut the hole to high as the slope of the side will mean the bulb will hit the glass in the door (if you keep the glass), as shown in photo FIVE (oops, that should have been labelled FOUR).
5. Now either drill lots of holes and use a hacksaw blade to cut out the hole, or use a jigsaw with an HSS blade. File the sides smooth with a metal file, as shown in photo FOUR.
6. Cut a length of electrical cable long enough to reach from the electrical junction box to the end of the new lampholder. Wire it into the electrical junction box into the connectors you removed the halogen lampholder cables from, and the other end to the E27 lampholder. Photo SIX.
7. Screw in a bulb and test it all works OK. Make sure the wiring is connected correctly and safely. Once you're happy it works undo the lampholder screws and put sufficient heatshrink on the cable to cover the lampholder and the cables that go into it (I used a combination of 50mm, 25mm and 10mm heatshrink). Reconnect the cable to the lampholder, position the heatshrink and shrink to fit with a heat gun.
Photo SEVEN.
8. Now cut a larger hole in the bulb end of the reflector and fit it into the light (I added some aluminium foil behind it as there are a few extra holes in it.
For safety I recommend using a rubber grommet on the new hole to prevent the metal thread on the bulb touching the body of the light. Depending on the E27 lampholder and the thickness of the grommet it is possible that the bulb may not screw fully into the lampholder and therefore not work. You'll have to judge this depending on the components that you have.
I didn't a grommet so used some electrical insulating tape on the edges of the new hole and also at the top of the thread on the CFL bulb.
Carefully screw the CFL bulb into the E27 lampholder until it is secure- mine is a pinch fit (you can see the black heatshrink on the lampholder). If it doesn't work when you test it tighten it up a bit more but be careful not to break the bulb. Photo EIGHT.
A few comments:
Although the photo shows the two lights mounted horizontally I plan to mount them vertically - two high and two low. Depending on how they work I'll also be adding some barndoors to them. Hopefully this will follow in part 2.
I'll be adding this to my blog with individal photos but for the present the write-up will be the same as this one.
Comments and suggestions welcome.
Remember: safefty first. If you're not confident DON'T do it.
What you'll need:
1. 45/ 50W 5400k CFL bulbs, ideally with a CRI > 90 (954).
2. ES (E27) lampholder
3. A few tools: drill with HSS bit, hacksaw blade and file, screwdriver, electrical cable, heat shrink, scissors.
The steps:
1. The halogen site light, lampholder and CFL bulb are shown in photo ONE.
2. Undo the external retaining screw, remove the glass from the door, the inner relfective shield and the halogen lampholder, as shown in photo TWO.
3. Flip the light over, undo the screws in the electrical box, loosen the screws and remove the cables to the halogen bulb lampholder, as shown in photo THREE.
4. If you're lucky your site light will be long enough to fit a CFL bulb and E27 lampholder inside the body of the light. Unfortunately mine was too small so I've had to resort to mounting the E27 lampholder externally.
Mark the position of the new lampholder on the side of the light (it makes the wiring easier if you do this on the same end of the lamp where the cables were removed from the junction box).
Be careful to not cut the hole to high as the slope of the side will mean the bulb will hit the glass in the door (if you keep the glass), as shown in photo FIVE (oops, that should have been labelled FOUR).
5. Now either drill lots of holes and use a hacksaw blade to cut out the hole, or use a jigsaw with an HSS blade. File the sides smooth with a metal file, as shown in photo FOUR.
6. Cut a length of electrical cable long enough to reach from the electrical junction box to the end of the new lampholder. Wire it into the electrical junction box into the connectors you removed the halogen lampholder cables from, and the other end to the E27 lampholder. Photo SIX.
7. Screw in a bulb and test it all works OK. Make sure the wiring is connected correctly and safely. Once you're happy it works undo the lampholder screws and put sufficient heatshrink on the cable to cover the lampholder and the cables that go into it (I used a combination of 50mm, 25mm and 10mm heatshrink). Reconnect the cable to the lampholder, position the heatshrink and shrink to fit with a heat gun.
Photo SEVEN.
8. Now cut a larger hole in the bulb end of the reflector and fit it into the light (I added some aluminium foil behind it as there are a few extra holes in it.
For safety I recommend using a rubber grommet on the new hole to prevent the metal thread on the bulb touching the body of the light. Depending on the E27 lampholder and the thickness of the grommet it is possible that the bulb may not screw fully into the lampholder and therefore not work. You'll have to judge this depending on the components that you have.
I didn't a grommet so used some electrical insulating tape on the edges of the new hole and also at the top of the thread on the CFL bulb.
Carefully screw the CFL bulb into the E27 lampholder until it is secure- mine is a pinch fit (you can see the black heatshrink on the lampholder). If it doesn't work when you test it tighten it up a bit more but be careful not to break the bulb. Photo EIGHT.
A few comments:
Although the photo shows the two lights mounted horizontally I plan to mount them vertically - two high and two low. Depending on how they work I'll also be adding some barndoors to them. Hopefully this will follow in part 2.
I'll be adding this to my blog with individal photos but for the present the write-up will be the same as this one.
Comments and suggestions welcome.
Remember: safefty first. If you're not confident DON'T do it.
Saturday, 17 January 2009
Calm Like A Riot
Calm in the light, originally uploaded by ukespresso.
Calm Like A Riot played this week in Wolverhampton's Little Civic as part of Battle of the Bands. They played 4 songs to impress the judges but despite an impressive and typically spirited performance came second. Onwards and upwards!
The other bands were metal so they may have been fighting an uphill battle before they started but the short, sharp and sweet set went down well. Calm Like A Riot hail from Worcester and write/ play all their own songs that are hard to label but have a hint of Rage Against The Machine, a splash of hip-hop and a twist of punk attitude.
Make up your own mind- listen to their music at http://www.myspace.com/CalmLikeARiot
If you're on Facebook visit them here.
NB: I had planned to do an introductory type first post but... "We're supposed to start with these operation programs first. That's major boring shit. Let's do something a little more fun. How about... combat training."
Subscribe to:
Posts (Atom)
Posts
