From 553bb4b61559bfac42f04bbcdc712c9d67f0eb17 Mon Sep 17 00:00:00 2001
From: Thies Lennart Alff <lennart.alff@gmail.com>
Date: Mon, 27 Mar 2023 19:51:58 +0200
Subject: [PATCH] added lactate protocol

---
 config.yaml                               |  2 ++
 content/cycling/_index.md                 | 37 ----------------------
 content/cycling/lactate_test_protocol.md  | 38 +++++++++++++++++++++++
 content/recipes/drinks/gin_basil_smash.md | 11 +++++++
 4 files changed, 51 insertions(+), 37 deletions(-)
 delete mode 100644 content/cycling/_index.md
 create mode 100644 content/cycling/lactate_test_protocol.md
 create mode 100644 content/recipes/drinks/gin_basil_smash.md

diff --git a/config.yaml b/config.yaml
index 4634679..75d10b0 100644
--- a/config.yaml
+++ b/config.yaml
@@ -3,6 +3,8 @@ languageCode: 'en-us'
 title: 'Thies Lennart Alff'
 googleAnalytics: ''
 
+pluralizelisttitles: 'false'
+
 menu:
   main:
     - name: Home
diff --git a/content/cycling/_index.md b/content/cycling/_index.md
deleted file mode 100644
index 5e9f123..0000000
--- a/content/cycling/_index.md
+++ /dev/null
@@ -1,37 +0,0 @@
----
-title: Cycling
-date: 2022-08-25
-categories: ['Cycling']
-tags: ['cycling']
----
-
-## Maintenance
-
-### Vector 3 Battery
-{{% table %}}
-| Date | Distance (km) | Time (h)| Lifetime (h) |
-| ---- | ------------- | ------- | ------------ |
-| 20.08.21 | 2526.4 | 102.8 | - |
-| 23.03.22 | 4073.5 | 163.4 | 60.6 |
-| 25.08.22 | 7306.6 | 284.2 | 120.8 |
-{{% /table %}}
-
-### Chain Waxing
-#### Chain 1
-{{< table >}}
-| Start Date | End Date | Start Distance | End Distance | Diff | Total |
-| ---------- | -------- | -------------- | ------------ | ---- | ----- |
-| 30.08.22   |          | 7335.6         |              |      |       |
-{{< /table >}}
-
-#### Chain 2
-{{% table %}}
-| Start Date | End Date | Start Distance | End Distance | Diff | Total |
-| ---------- | -------- | -------------- | ------------ | ---- | ----- |
-{{% /table %}}
-
-#### Chain 3
-{{% table %}}
-| Start Date | End Date | Start Distance | End Distance | Diff | Total |
-| ---------- | -------- | -------------- | ------------ | ---- | ----- |
-{{% /table %}}
diff --git a/content/cycling/lactate_test_protocol.md b/content/cycling/lactate_test_protocol.md
new file mode 100644
index 0000000..f7393bc
--- /dev/null
+++ b/content/cycling/lactate_test_protocol.md
@@ -0,0 +1,38 @@
+---
+title: Lactate Test Protocol
+date: '2023-03-27'
+categories: ['Cycling']
+tags: ['cycling', 'lactate', 'ftp']
+mathjax: True
+---
+
+## MLSS Test
+
+**Warm Up**
+: 5-step ramp from `$0.5\,\text{MLSS}_{\text{guess}}$` to `$0.8\,\text{MLSS}_{\text{guess}}$`.
+
+**Ramp**
+: Starting either `$10\,\text{W}$` or `$20\,\text{W}$` below guessed MLSS. Each step the power is increased by `$10\,\text{W}$`. Lactate is measured at `$3\,\text{min}$` and `$9\,\text{min}$` for each step. Lactate concentration is considered steady as long as the increase is below `$1\,\text{mmol}/\text{l}$`.
+
+The result is stored in a corresponding `yaml` file.
+
+``` yaml
+measurements:
+  - date: 2023-03-25
+    MLSS_guess: 284
+    measurements:
+      - power: 260
+        lactate: [4.0, 4.3]
+      - power: 270
+        lactate: [6.0, 7.1]
+  - ...
+```
+
+
+## General Test
+
+**Warm Up**
+: `$15\,\text{min}$` at `$0.4\,\text{FTP}$` with measurement at the end.
+
+**Ramp**
+: Starting from `$0.5\,\text{FTP}$` and increasing by `$0.1\,\text{FTP}$` per step until `$1.0\,\text{FTP}$`. `$6\,\text{min}$` per step. Test at `$5\,\text{min}$` for each step.
diff --git a/content/recipes/drinks/gin_basil_smash.md b/content/recipes/drinks/gin_basil_smash.md
new file mode 100644
index 0000000..9711b61
--- /dev/null
+++ b/content/recipes/drinks/gin_basil_smash.md
@@ -0,0 +1,11 @@
+---
+title: Gin Basil Smash
+date: '2022-08-07'
+---
+
+* 3cl lemnon juice
+* 3cl cane sugar syrup
+* 6cl gin
+* 2-3 ice cubes for shaking
+* some basil (including the stems)
+* (crushed ice for drinking)