Controversial singer, Habeeb Okikiola, popularly known as Portable, has vowed to turn a new leaf.
The singer made the vow after he was granted a N2 million bail by an Ogun State Magistrate Court sitting in Isabo, Abeokuta, on Thursday.
The Zazu crooner was arraigned by the Ogun State police command for allegedly assaulting three officials from the Ogun Planning and Development Permit Authority, OGPDPA.
He was granted bail after pleading not guilty to a five-count charge of conspiracy, assault, possession of cutlass, guns to cause injury, and conducting himself in an unruly manner.
Speaking in a video message via his social media after his bail, Portable promised to stop causing mayhem and focus on making money.
The singer said he’s looking for money to fulfill his bail condition.
“My fans, thank God for everything. If you have God, you have everything. I need money. I am not looking for trouble anymore. I’m now focused on making money. I have N2 million bail debt. I need more money. I am looking for money,” he said.
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Understanding FTP And How To Perform Your Own Test Indoors
# Understanding FTP And How To Perform Your Own Test Indoors
FTP stands for Functional Threshold Power, a concept that has become a
cornerstone in cycling performance analysis.
It represents the maximum power output a cyclist can sustain over a specific duration, typically 60 minutes, while maintaining lactate levels
below a certain threshold. This metric is particularly
useful for understanding how well your body can endure sustained efforts and determine the optimal training zones for improvement.
## Why You Should Conduct A Performance Test
Performing a performance test allows you to gain valuable insights into
your physical capabilities. It helps identify your current fitness level,
pinpoint weaknesses, and track progress over
time. Whether you’re an aspiring cyclist or a seasoned athlete, testing can guide your training program, prevent burnout, and help avoid plateaus.
## Functional Threshold Power
To calculate FTP, you can use the following formula:
[ \textFTP = 0.7 \times \textmax HR + 1.5 \times (\textHR @ 95\% VO2 max) – 20 ]
This equation estimates your FTP based on heart rate
data collected during a steady-state or ramp test.
The key is to ensure you’re comfortable and not exceeding
sustainable lactate levels. Over time, your FTP will improve with consistent
training and racing.
## Get The Leadout Newsletter
Stay updated on the latest cycling performance tips, training strategies,
and product reviews by subscribing to the Leadout Newsletter.
Simply fill in your email address and start receiving expert insights directly in your
inbox.
## Ramp Tests
Ramp tests are a popular method to measure endurance
and functional threshold power. These tests involve increasing your power output at specific intervals to
assess how well your body adapts under pressure.
A common approach is to start at 70-80% of your FTP and increase the intensity by 10%
every 5 minutes until you can no longer maintain the effort.
Indoor cycling sessions allow cyclists to simulate race conditions, track progress,
and tweak training programs with precision. By using power meters and heart rate monitors, you can gather
accurate data that enhances your training effectiveness.
## Please Login Or Signup To Comment
Join the conversation by logging in or creating an account.
Share your thoughts, experiences, and questions about FTP testing and cycling
performance. Your insights could help others achieve their goals while building
a supportive community.
By conducting regular performance tests indoors, you can monitor
your progress, refine your training strategy, and stay motivated on the road.
FTP testing is not just for elite athletes—it’s a valuable tool
for every cyclist looking to elevate their performance.
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