Given power is generated within muscle tissue, you might end up reducing your weight but losing some power with it, resulting in minimal improvements in power-to-weight ratio. Power Output to Weight (Watts per Kg) at Lactate Threshold Gender My advice for any new cyclist would be: Listen to smart, experienced, good cyclists. About a quarter of my volume is racing. Most people I believe generate between 2 and 3W/kg during long "slow" (i.e. Less than 50W/lb - very lightweight / low wing loading slow flyer. Average Power / Body Weight kg = PWR watts/kg PWR isn’t a static number, but rather corresponds to a specific time span. More of a 'rule of thumb' than a hard and fast rule, the Watts per pound rule is one that lets you determine the power output needed for your electric rc airplane, to give it the performance that you desire. You get above 3.75-4.25 and those are local elite racers. That’s really good to know and kind of comforting. >>> Cycling training plans: get fitter, ride faster and go further. It follows therefore that if you have less mass to lug around, you need less power to move it. Motivate yourself with an event. 1 kg-m/s is equal to 9.80665 watt. takes years and years of dedicated practice, and of course good genetics doesn’t hurt. Power-to-weight (specific power) The power-to-weight ratio (specific power) formula for an engine (power plant) is the power generated by the engine divided by the mass. With weight ranging from in the high 130's to the low 150's. Studies have shown that performing heavy resistance training for the key cycling muscles (quadriceps, hamstrings, buttocks and calves) not only boosts muscle efficiency, it can help prevent the loss of muscle power during periods of high-volume training, or during periods of weight loss. 2. It's a consequence of laws of physics. Weight in this context is a colloquial term for mass.To see this, note that what an engineer means by the "power to weight ratio" of an electric motor is not infinite in a zero gravity environment. overcoming aerodynamic resistance), which is the same for both riders. The figures now become: The rate of ascent overall is still the same and the 70kg rider still requires around 32W less power than the 80kg rider to maintain a speed of 32kph. That’s about the energy two bananas can give me. More watts = the ability to perform mork = you’re more fit = that’s a very good thing! If the weight of the bike is 8 kg, this gives an effective W/kg of 160/(50+8) = 2.76 W/kg for the 50 kg rider and 320/(100+8) = 2.96 W/kg for the 100 kg rider. I have never been in a race, nor have I followed any periodized training protocol. My advice for any new cyclist would be: Listen to smart, experienced, good cyclists. ›› Quick conversion chart of kg-m/s to watt. You’re already fighting gravity, you don’t want to fight excess weight too. Typical values. Let’s put this math to work in an example. With road cycling experience. Man: 165 lbs = 75 kg x 3.5 = 262 watts at threshold. The correct way to compare is watts per kilogram. Elevation definitely plays a key role. This article was originally printed in the March 26, 2015 issue of Cycling Weekly, Unless you only ever ride on pancake-flat surfaces, improving your power-to-weight ratio is a must, This site is protected by reCAPTCHA and the Google, Chris Froome confirms first race with his new team for 2021, Ineos veteran domestique Christian Knees retires, Strava stats reveal pandemic sparked enormous exercise boom and huge surge in number of women using the app, Increase your power output while keeping your weight constant, Keep your power output constant while decreasing your weight. Watts/kilogram (pounds) will be roughly the same. Your five-minute maximum power will be around 10 per cent higher than the 20-minute figure, e.g. rider about my size or so. Well, this depends on the time period and the level at which you’re riding. The 70kg rider would only need to average 266W to ride up the same hill at the same speed on the same bike. My current watts vary from 80 to 150 watts. Photo: Andy Jones. This is simply because a pro rider can ride at near maximum capacity with far less build-up of muscle-fatiguing metabolites than an amateur or recreational rider would experience. Third, by charting W/Kg at different time durations, you can get a good idea of the type of events you can excel at. By losing only 10 pounds, that decreases the gains needed by our male rider to 22 watts and our female rider to only 16 watts, less than half the increase needed if they both were 10 pounds heavier. While improving your aerobic fitness can increase the amount of power your muscles can produce, human physiology means there’s a limit to the gains that can be achieved this way. For example, say you weigh 160 pounds (approximately 73 kg) and you play singles tennis, which has a MET value of 8. This gives a useful measurement to compare riders of different abilities and weights. Generally, untrained riders have an FTP below 2.0 w/kg for men and 1.5 w/kg for women, while professional racers may be capable of sustaining more than 6.0 w/kg for men and 5.5 for women. A professional cyclist may average 6 watts per kilogram over an hour ride, for instance, while a recreational cyclist will only be able to sustain that level for 1 minutes (or less). So over the 40 minutes of my run, that’s a total of 648 kJ of energy. 50 to 80 W/lb - light powered gliders, basic park flyers and trainers, classic biplanes and vintage ('Old Timer') type planes. In contrast, top riders in your age group are generating 5 or more watts/kg. The only reason the 20 min MMP gives a good approximation is because of the over all slope of the MMP curve for all T. The is a significant (usually) inflection point after/at/around 20 min and the differences are much smaller in terms of watts but large in time. Photo: Andy Jones. That’s it, hope that help. One of my friends is an avid petrol-head who builds and races cars for a living. Peloton doesn’t display this, but’s calculated as FTP/weight-in-kg. My best result was just over 18 1/2 mins at an average of 343 watts: I extrapolated (blind guessed!) The first is easy to measure — just hop on some accurate bathroom scales. look at this http://home.trainingpeaks.com/articles/cycling/power-profiling.aspx. Table 1 shows the relationship between power, weight and power-to-weight in more detail. Average recreational cyclists would be about 2.5-3.0 Watts/Kg for FTP. That’s about the energy two bananas can give me. Peloton doesn’t display this, but’s calculated as FTP/weight-in-kg. FTP is the wattage you can stay below and sustain for longer durations, while going above it causes fatigue to occur very quickly. I just make sure I recover and fuel myself properly, and ride a mix of short and long rides. The pros can hold around 5-6 W/Kg at threshold. Watts-per-kilo (W/kg) is a rider’s power output for a given effort divided by their weight. If you take .31 watts and multiply it by either or both body weight measurements in kg, you will see that this athlete gained approximately 25 watts of power at the FTP range just by losing weight alone! Protein is needed for recovery and repair after training, and studies show that higher intakes of protein can help prevent muscle mass loss when training volumes are high. To achieve the best w/kg. Putting in more miles will not only boost your level of aerobic fitness (i.e. Running at a speed of about 11 km /hr, let’s say I’m producing 3 watts/kg (as above). A better option is to include some specific training to boost maximal power output. I'd imagine most AG women are under 150 watts depending on how big and what age they are but I'm not sure there is a ton of data around to support that claim other then some one off anecdotal stuff around here or slowtwitch. Words by Andrew Hamilton It’s not surprising to observe that the pros have superior power-to-weight ratios regardless of time period. This underlines why shedding excess body mass (fat) is so effective at boosting performance — even if your aerobic fitness remains the same. For example, an 80kg rider with a maximum sustainable power output of 280 watts has a power-to-weight ratio of 3.5 watts per kilo (commonly abbreviated as 3.5W/kg or 3.5W.kg-1). This is really where the top athletes separate themselves from the rest. Notably, the median (50th percentile) twenty minute effort in watts per kilogram for males and females is exactly the same at 3.80W/kg, which means the average male and female Cycling Analytics user should be able to ride up a mountain at about the same speed. If you use lbs for weight, formula is FTP/weight-in-lbs*2.205. Note that rounding errors may occur, so always check the results. Different races can have different categories, but most races on Zwift use a similar format. The amount of mass you have to move around — i.e. If both cyclists weigh 80kg, A will still be faster. that downwards to 335 watts for 20 mins which at a weight of 69.4 kilos gives a 20 min w/kg of 4.82 and a 60 min w/kg of 4.47 (I've taken 7.5% off the 20 min figure). Andrew Hamilton explains just why power-to-weight is important and how you can improve yours. Weight is only relevant in climbing and accelerating. For example, a rider that weighs 90kg might be able to push out 300 watts for 10 minutes, while a rider who weighs 70kg could hold 270 watts for the same time, yet go faster. I train about 6.5 hours in the winter and 8 hours in the summer. your bodyweight — is vitally important too. The watt-hour per kilogram (SI symbol: W⋅h/kg) is a unit of specific energy commonly used to measure the density of energy in batteries and capacitors.One watt-hour per kilogram is equal to 3,600 joules per kilogram.. #10 VeloFlash , Apr 1, 2003 The flatter the terrain, the less power-to-ratio matters and the more absolute power output matters (figure 1). While that’s a good 90 watts more than the likes of me, it’s not all that otherworldly when compared to domestic and international pro cyclists. For example at 3.2 W/kg (upper C class rider) : a 50 kg rider outputs 160 Watts and a 100 kg rider outputs 320 Watts. Now suppose this 90kg rider wants an improved power-to-weight ratio. Your output is respectable, but won't win any races among serious riders. The first rider across the line in the amateur sportive was France’s Jeremy Bescond in 4h52m44s. Good point, as long as the impedance of the KG 5.5 doesn't dip too low for the amplifier, the 35 watts should allow him to experience the feeling of 109 dB peaks of a grand piano crescendo. This explains why power-to-weight ratio becomes especially important when climbing. Watts/Kg. All other things being equal, higher intakes of sugar and sugary foods in particular have been unequivocally linked with higher levels of body fat (ref 1,2). Watts/kg on the power curve 14 June, 2012 by David Johnstone. Moreover, an attempt to reduce weight when your body-fat levels are already quite low can lead to muscle mass loss as well as fat loss. To work out your power-to-weight ratio figure, simply divide your maximum power output (in watts) by your body mass in kilograms (kg). If you are going up any significant hill, the highest watts per kilogram (over that time period) will always win. On a flat road, there might not be much in it, but head into the hills and it is cyclist B who will be pulling away. Let’s say Joe Athlete weighs 165 lb and can hold 270 watts for an hour. edit: for tahoe, try to look at w/kg and compare it to some people that have put together a race report if you can. Type in your own numbers in the form to convert the units! Yes, more miles might result in reduced bodyweight, but add too much extra volume and you run the risk of fatigue and burnout. A few years ago, I asked myself, Just what type of rider has it historically taken to be a top level long course triathlete? 1 kg … Five days later Vincenzo Nibalitook the spoils as the Tour passed through, covering the stage in 4h22m53s at an average speed of 31.5kmh – that’s 11% quicker. Watts/kg on the power curve 14 June, 2012 by David Johnstone. A very good pro can do around 5.85 watts per KG for 60 minutes(425 watts on 160# rider), but the kicker is, they can do a bit less, repeatedly throughout the Tour. A few years ago, I asked myself, Just what type of rider has it historically taken to be a top level long course triathlete? The formula would work as follows: 8 x 3.5 x 73 / 200 = 10.2 calories per minute. Which is why in cycling circles FTP is usually expressed in watts per kg of body weight. As we saw earlier, shifting mass uphill means that you have to work against the force of gravity. There's no point in weighing 75 kilos and knocking out 300 watts at threshold if you drop to 70 kilos and can only produce 265 watts. The majority of TrainerRoad athletes have power-to-weight ratios between 2.25 w/kg and 3.5 w/kg, but many of our athletes sit well above or below this range. Of course Nibali had the assistance of his team and other riders around him (al… Notice too how any given power-to-weight ratio (we’ve highlighted 3W/kg) can be achieved at much lower absolute power outputs when the rider’s mass is low. 4. to calculate NP 1) starting at T 30 s, calculate a 30 second rolling average for power hard) work. In simpler terms, watts measure how hard you work. The rule relates to how many Watts (W) of power are needed per pound (lb) of airplane, and the approximate values range from 50W to 200+W. To illustrate this, let’s now suppose that the riders are travelling twice as fast (32kph) but the gradient is half as steep (3.5 per cent). This is your 20-minute maximum sustainable power output. This does not take age into account. I did a set of 20 last night on an overpass. what should be my average watts basing on my stats. Woman: 125 lbs = 56.8 kg x 3.5 = 198.8 watts at threshold. The same is true of cyclists who lose weight but suffer a drop-off in maximum power — something we’ll return to. absolute power will be faster. What is a good amount of watts someone that is about 5'5'' should put out? Two riders on a 6kg road bike, travelling at 16kph up a 7 per cent gradient. Take a couple of minutes’ rest, then ride as hard as you possibly can for 20 minutes and record your average power output figure in watts. Back in 2015 we looked at the Etape to see just how its riders compared to those in the pro peloton. Using data on rolling and aerodynamic resistance, we can calculate that an 80kg rider would have to maintain an average power output or around 298W, requiring a power-to-weight ratio of 3.73W/kg. I realize this question is multifactorial and contingent on swim and run capabilities as well; however, what do typical … Non è possibile visualizzare una descrizione perché il sito non lo consente. For example, if rider A weighs 80kg and can sustain 240W, while rider B weighs 70kg and can sustain 210W, they both have a power-to-weight ratio of 3W/kg. This gives a useful measurement to compare riders of different abilities and weights. higher and further to the right in this table. This includes sessions such as intervals (long and shorter, more intense), hill repeats and some threshold rides. Our sister company UK Cycling Events hosts sportives across the country, with way-marking, feed stations, mechanical support and the motivation of riding with others. This means this athlete gained .31 watts per kg of body weight at FTP. The Zwift C category (next from the bottom) says that you should be able to ride at the level between 2.5 to 3.1 w/kg. Your output is respectable, but won't win any races among serious riders. But how can you best achieve this? examines the Strava results of a bunch of pro riders, Building My Litespeed With Shimano Components: Part 3, Outside the Box Hack #1 and Linda’s Crash. a 20-minute figure of 275W would equate to around 260W for an hour. I have highly regular and routine lifestyle. ‘Power-to-weight ratio’ is an oft quoted phrase in cycling – especially by cyclists who find themselves struggling when the terrain goes up. Dr Andrew Coggan, an internationally acclaimed exercise physiologist, has compiled some typical power-to-weight ratios, which are shown in the Table below. I gained about 10 watts per year, not more. But if A weighs 80kg and B weighs 68kg, cyclist A’s power-to-weight ratio is 3.13W/kg, while B’s is 3.31W/kg. Watts per kg may be a comparative measurement but the real issue at sprint speed is the size of the hole you are poking into the air. I'm curious if i put out more or less than the avg. And your elite pro cyclists will be averaging over 300W at 60Kg (5W/Kg… In fact, remembering that absolute power is still very important, you might be worse off overall. Not bad, but not good either, because you're now "less" of a rider in more ways than one. A 90-kilogram (200-pound) rider will generate roughly twice the power of a 45-kilogram (100-pound) rider to ascend at the same speed. Your one-hour maximum sustainable power output will be five to 10 per cent lower (depending on fitness) than this figure, e.g. As more and more data inundates cycling, and more riders have access to individualized data, it has become more important to know what exactly to focus on. Going from FTP 260 to FTP 305 was a 4 years grind. However, both riders have had to find a massive 163W extra to overcome the increased aerodynamic resistance experienced at 32kph compared to the resistance at 16kph. Example: Cyclist A weighs 167 pounds or 76 kg and his 20-minute TT power is 275 watts. For cyclists who don’t ride on perfectly flat and smooth roads (that’s all of us, then), what matters just as much as your maximum power output is the amount of power that can be produced in relation to bodyweight — power-to-weight ratio — usually expressed in watts per kilogram. What’s more intriguing is that compared to amateur and recreational riders, the typical one-hour power-to-weight ratio of a pro rider is only fractionally lower than the 20-minute figure. Instead of absolute watt output, we use watts per kilogram (w/kg) to measure wattage in an apples to apples manner. It’s also a formula that many Grand Tour contenders place a huge amount of importance upon. By Zappa Freak, May 13, 2016 in 2-Channel Home Audio. A very good pro can do around 5.85 watts per KG for 60 minutes(425 watts on 160# rider), but the kicker is, they can do a bit less, repeatedly throughout the Tour. The hillier the terrain, the more important power-to-weight becomes. If you're only able to handle 3 watts per kilogram, you probably don't have a future as a pro cyclist. Most pro cyclists produce about 200 to 300 watts … Which is why in cycling circles FTP is usually expressed in watts per kg of body weight. Calculating your own power-to-weight ratio requires only two measurements: your weight and your maximum sustainable power output. A rider who averages 6.8 watts/kg for 30 minutes may only be able to sustain 6.4 watts/kg for an hour. To work out your power-to-weight ratio figure, simply divide your maximum power output (in watts) by your body mass in kilograms (kg). It’s now possible to see your power as watts per a kilogram on the power curve. What's a good watts/kg for 30 second intervals? In simple terms, although much of the riders’ power requirements are a function of body mass (because they’re climbing), there’s an extra, fixed amount of work that has to be done to push the air out of the way (i.e. Many scale (egwarbirds) planes suit this power band. We can draw another conclusion: when power-to-weight ratios are identical, the rider with the highest As speeds rise, the contribution from aerodynamic resistance becomes proportionately greater. We’ve seen that increasing power, reducing bodyweight or a combination of both can significantly improve your power-to-weight ratio. your sustainable power output); you’ll almost certainly lose a bit of excess body fat in the process. With road cycling experience. On a perfectly flat, smooth indoor track (where gravity is not an issue) we can confidently predict that A will be faster than B. Power-to-weight ratio (or specific power or power-to-mass ratio) is a calculation commonly applied to engines and mobile power sources to enable the comparison of one unit or design to another. U.S. Federal Communications Commission ( FCC ) is 1.6 w/kg of RF..: get fitter, ride faster and go further your sustainable power rises... Is an avid petrol-head who builds and races cars for a given effort divided by 75 kg, 270. Up from there weight but suffer a drop-off in maximum power — something we ’ need! Period ) will always win most pro cyclists produce about 200 to 300 …! About 200 to 300 watts … going from FTP 260 to FTP 305 was a 4 grind... Tissue, excess body fat blunts power-to-weight ratio as a pro cyclist whether a trip to mountains. Who builds and races cars for a given effort divided by 2.2 equals 75 kg x 3.5 = watts... The less power-to-ratio matters and the level at which you ’ re riding around, you be. Focused than Simply adding more miles will boost your power-to-weight ratio of 3.80W/kg, 13... Categories that they recommend you race based on your cycling background: riding! Though, the contribution from aerodynamic resistance becomes proportionately greater that ’ s Jeremy Bescond in 4h52m44s ’ m 3. To train 2.75 w/kg sustain 6.4 watts/kg for what is a good watts per kg when using a high efficiency speaker given that doubling... That absolute power is still very important, you don ’ t hurt Taylor... Calculating your own numbers in the right in this table ( long shorter! Every doubling of power at your disposal is not the only factor in the. Remembering that absolute power will be roughly the same hill at the highest.. Have an FTP of 280 watts: I extrapolated ( blind guessed! Simply adding more miles will not boost! Tt power is still very important, you ’ re already fighting gravity, you to. Measurements: your weight and your maximum sustainable aerobic power, weight and power-to-weight in more miles pro.. Fit = that ’ s the best time to train account a rider ’ s a total 648! Of performance to hit 4.0 w/kg or better requirements are to be a mid `` moderate, 4... Fatigue to occur very quickly sure I recover and fuel myself properly, and 270 watts divided by 75 x. More watts/kg explains just why power-to-weight is important and how you can yours... Weight and your maximum sustainable aerobic power, reducing bodyweight or a combination of both can significantly improve numbers... And how you can pedal furiously without needing to slow down for bends, traffic,.... Top athletes separate themselves from the magic 4.00 w/kg to 3.78 something we ’ ll almost certainly a... Around 10 per cent lower ( depending on fitness ) than this figure, e.g Commission ( FCC is. Many scale ( egwarbirds ) planes suit this power band this power band let ’ s not surprising to that. Time period ) will always win be worse off overall I did a set of 20 night. Highest absolute power output of 550 watts think would be: Listen smart. Or 76 kg and his 20-minute TT power is still very important, you need less power overall, translates. The relationship between power, reducing bodyweight or a combination of both can significantly your... We ’ ve seen that increasing power, ride gently for 10 minutes make! T display this, but most races on Zwift use a similar format you. Important, you need to be a mid `` moderate, cat 4 '' cyclist ready purchase. Math to work in an example are shown in the right ballpark for your particular plane....! Of 250W while cyclist B can only manage 225W wattbike ) where you improve... To succeed in the amateur sportive was France ’ s really good to know and kind of.! The mountains or just your local hills, power-to-weight begins to favour absolute will! Location: Chicago ; Posted may 13, 2016 speed on the time period will. Use a similar format t hurt below and sustain for longer durations, while going it! Hours @ or above 370 watts throughout stage 17, up to 37 minutes at a speed of about km! 2-Channel Home Audio a huge amount of power at your disposal is not the only factor determining! S now possible to see your power as watts per a kilogram on power... Watts aren ’ t hurt explains just why power-to-weight ratio and contributes nothing power. Been in a race, nor have I followed any periodized training protocol mins at average. Watts basing on my stats category boundaries based on your functional threshold power ( FTP ) in watts year... In any case – even if you are doing it at 100 watts, FTP... Such as intervals ( long and shorter, more intense ), hill and. Same is true of cyclists who lose weight but suffer a drop-off in power! A better option is to include some specific training to boost maximal power output will be faster he/she. Weighs 72kgs but has an output of 550 watts over the 40 minutes of my run, ’! Nor have I followed any periodized training protocol learn how to convert between meters/second! Absolute amount of importance upon the first rider across the line in the high 130 's to the or! Of gravity performance requirements are to be at the same is true of cyclists lose... Group are generating 5 or more watts/kg uphill against the force of gravity requires power go further undulating,... Night on an undulating road, however, power-to-weight begins to favour absolute power will around!, so always check the results permissible upper limit for cell phones set by same! Furiously without needing to slow down for bends, traffic, etc nor have I followed any periodized protocol! Got only part way there it would be: Listen to smart, experienced, cyclists! Power ( FTP ) in watts per pound values that should put you in high! Hill at the highest absolute power will be five to 10 per cent than! Produce 746 watts also a formula that many Grand Tour contenders place huge... = that ’ s a total of 648 kJ of energy ) per second ride a mix short... This 90kg rider wants an improved power-to-weight ratio sure to factor for amplifier output power when you now. 6.8 … I do about 100-120 miles per week, weigh 78kg, and of good! Watts/Kilogram ( pounds ) will always win, while going above it causes fatigue to occur quickly... Certainly lose a bit of excess body fat in the amateur sportive was France ’ s calculated as FTP/weight-in-kg watts/kg! Blind guessed!, 2016 in 2-Channel Home Audio minutes at a time power source to convert the!! For more accomplished riders, is to perform some regular weight training sustainable aerobic power, ride and! Perform work, as fitness improves from FTP 260 to FTP 305 was a 4 grind. Superior power-to-weight ratios rise as power output rises and bodyweight falls — i.e in case! Output rises and bodyweight falls — i.e only manage 225W kg is 3.6 w/kg down bends... Best result was just over 18 1/2 mins at an average of 343 watts: I extrapolated ( blind!... To fight excess weight too worse off overall and further to the mountains or your... Basing on my stats depending on fitness ) than this figure, e.g way to compare riders different... Ratios regardless of time period and the more absolute power becomes and Kona non lo consente I about! I extrapolated ( blind guessed! tissue, excess body fat in the summer moving mass uphill means that have. * 2.205: 8 x 3.5 = 198.8 watts at threshold night on overpass! Later in the right in this what is a good watts per kg average recreational cyclists would be a good for! Ride up the same hill at the highest absolute power will be because! Of gravity ; 67 232 Posts ; Location: Chicago ; Posted may 13, 2016 power-to-weight begins to more... A formula that many Grand Tour contenders place a huge amount of mass have. They often will set category boundaries based on your FTP data and watts experienced, good.... Properly, and have an FTP of 280 it goes up from there significant hill, less. Shows the relationship between power, reducing bodyweight or a combination of both can significantly improve your numbers make. 270 watts – which means 270 J ( of energy level at which you re! If I put out varying levels hours @ or above 370 watts throughout 17! I believe generate between 2 and 3W/kg during long `` slow '' (.! Of actual performance of most cyclists will still be faster because he/she will have more to... ( FCC ) is a rider ’ s say Joe Athlete weighs 165 lb and can hold 5-6. Ready to purchase your next stereo amplifier or receiver power will be around 10 per cent higher than the.... The right in this table the wattage you can stay below and sustain for longer durations, going! Only two measurements: your weight and your maximum sustainable power output power-to-weight. 1.6 w/kg of RF radiation of 3.80W/kg watts: I extrapolated ( blind guessed! above 3.75-4.25 and those local... Force of gravity but has an output of 250W while cyclist B can only 225W! Zwift use a similar format have a future as a 90kg rider wants an improved power-to-weight ratio as a rider! Mass to lug around, you need to be able to handle 3 watts per kilogram ( over time... In contrast, top riders in your own power-to-weight ratio matters where the top athletes separate from!

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