by Michael Roberts | Feb 26, 2016 | Technology
Stationery and themes are a set of unified design elements and color schemes. They specify fonts, bullets, background color, horizontal lines, images, and other design elements that you want to include in outgoing email messages.
Outlook includes a large selection of stationery. You can also design your own custom stationery. For example, you can include a company logo or design that matches your organization’s style guidelines.
- Create your HTML page.
- Customize the page by using fonts, bullets, a background color, horizontal lines, images, and other design elements that you want to include.
- Save the HTML file
- In the Save As dialog box address bar, enter %appdata%\microsoft\stationery, and then press Enter
- Save As dialog box with stationery path in address bar. The Stationery folder opens.
- In the File name box, enter a name for your new stationery.
- In the Save as type list, click HTML.
- Click Save.
by Michael Roberts | Jan 24, 2016 | C4 Cycling
Tentative Race Schedule
Feb 6 – Ace Speedway, Elon
Feb 21 – Keep Raleigh Boring Crit – Raleigh, NC
Mar 6 – Bull City Grand Prix, Durham
Mar 12 – Michelin Test Track Crit, Mountville, SC (maybe?)
April 9 – Dilworth, Charlotte, NC
April 23 – Wolfpack Classic?!?!?
April 30 – Charlotte Criterium (? check on details)
May 1 – Belmont Criterium
May 7 – Falls Lake RR, Raleigh, NC
May 21 – Park Circle, Charleston, SC (Crit Champ)
May 24 – 27 – Masters National Championships, Winston-Salem, NC.
May 29/30 – Winston Salem Classic (Memorial Day)
Jun 11/12 – NC/SC RR Championships
Jun 18 – NC/SC TT Championships, Mt. Pleasant, SC
Jun 25 – Double Down, Kershaw, SC
** Vacation July 16 – July 23 **
Jul 23 – Hendersonville Crit
Aug 4-7 – Crossroads Crits
Aug 20 – Iron Hill Criterium, West Chester, PA
Aug 28 – Carolina Cup, Greensboro
Sep 3 – Anderson Omnium, Anderson, SC
by Michael Roberts | Feb 8, 2015 | C4 Cycling
Feb 14/15 – Wolfpack classic RR and crit
Mar 14 – Ace crit
Mar 22 – Bull Street Crit (Durham)
Mar 28 – Ace crit
Apr 5 – BHB Sunday crit
Apr 11 – Dilworth/Novant crits
Apr 12 – Belmont
Apr 12 – BHB Sunday crit
Apr 19 – BHB Sunday crit
Apr 25 – Athens Twilight
Apr 26 – BHB Sunday crit
May 3 – BHB Sunday crit
May 9 – Downtown Asheville crits
May 10 – BHB Sunday crit
May 16 – Army’s Army charity ride (Falls Lake RR)
May 17 – BHB Sunday crit
May 17 – Tour of Winston Salem Gran Fondo
May 24 – BHB Sunday crit
May 30 – Winston Salem Crit
May 31 – Winston Salem RR (UCI)
May 31 – BHB Sunday crit
Jun 6 – Triangle Velo Crit
Jun 7 – BHB Sunday crit
Jun 12/13/14 – Pisgah Omnium
Jun 14 – BHB Sunday crit
Jun 20 – Apex RR
Jun 21 – BHB Sunday crit
Jun 27/28 – NC/SC Regional RR Championship
by Michael Roberts | Aug 18, 2014 | Technology
Over the past few years, I’ve been using twitter Bootstrap for many different websites we’ve built or managed. Here are some of the things I’ve learned while using it. These are good reference points for me later as I run across the same problems on other people’s sites.
- Printing shows the URLs. IF you don’t want them, add the media query to remove them:
https://tracker.moodle.org/browse/MDL-40321
- Bootstrap not working on iPhones:
by Michael Roberts | Apr 16, 2014 | Technology
W7C LogonUI Changer
by Michael Roberts | Jan 3, 2014 | C4 Cycling
Here are the races I’m thinking about for 2014. Tentative…
- Saturday, January 25 – Ace Speedway, Altamaha, NC
- Saturday, February 1 – Ace Speedway, Altamaha, NC
- Saturday, February 15 – Wolfpack Classic, Raleigh, NC
- One of the Greenville, SC series races (probably Saturday, March 1st)
- Saturday, April 12 – Dilworth Crit, Charlotte, NC
- Sunday, April 13 – Belmon-Charlotte Omnium, Charlotte, NC
- April 18 to April 25 – VACATION
- Saturday, April 26 – Tour de Moore
- Sunday, April 27 – Brick City Crit, Sanford, NC
- Saturday, May 31 – All that Jazz Crit, Cheraw, SC
- June 14/15, NC Road Race championships
- June 21/22, Blythewood Omnium, Blythewood, SC
- ** Possible ** Saturday, June 28 – Brownstown Road Race, Brownstown, PA
- Saturday, July 12 – NC Crit Champs (probably in High Point, NC)
- July 29 thru August 2 – Crossroads. Probably not able to do all of them. But maybe Friday, Saturday and Sunday.
- Saturday, August 9 – Orange Star Crit, Cary, NC
- August 22, 23, 24 – Raleigh Omnium, Raleigh, NC
- Saturday, September 6 – High Point Classic, High Point NC
base mile training guide:
base gym workout guide:
http://coach.dancoy.com/archive/Strength_Training_for_Cyclist.pdf
by Michael Roberts | Dec 6, 2013 | Technology
Typically, when you have Outlook 2007 and open an attachment with the same file name 200 times, Windows will stop you from opening it again. This happens when I receive my voicemails in my emails. So after opening it 200 times, I get an error.
To clean out the old temporary files, I do this. I navigate to the registry and look at this key.
HKEY_CURRENT_USER\Software\Microsoft\Office\12.0\Outlook\Security\OutlookSecureTempFolder
In this case, the directory is named as follows:
C:\Users\%%username%%\AppData\Local\Microsoft\Windows\Temporary Internet Files\Content.Outlook\%%random numbers%%
The last part is system generated. I just delete the files with the name that is repetitive, and bam. It works again. Or, see this article.
http://www.technipages.com/outlook-cant-create-file-error-when-opening-attachment
by Michael Roberts | Jan 9, 2013 | C4 Cycling
Here are the races I’m going to plan for in 2013. After July 1st, I won’t be able to plan much of anything, so here goes.
- Saturday, January 26th – Ace Speedway
- Saturday, February 2nd – Ace Speedway
- Saturday, February 9th – Wolfpack Classic RR
- Sunday, February 10th – Wolfpack Classic Crit (if it’s not collegiate only)
- March 2nd/3rd – Carolina Pain Inst. Race Weekend, Winston-Salem, NC.
- March 9th/10th – Blythewood Omnium, Bllythewood, SC
- April 6th/7th – App State Race weekend, Boone, NC
- Saturday, April 13th – Dilworth Crit, Charlotte, NC
- Sunday, April 14th – NoDa Crit, Charlotte, NC
- Saturday, April 20th – Duke U. RR, Durham, NC
- Saturday, April 27th – Tour de Moore RR, Southern Pines, NC
- Saturday, May 4th – Asheboro Crit, Asheboro, NC
- Sunday, May 5th – Denton Crit, Denton, NC
- Saturday, May 18th – Gyro RR, Raleigh, NC
- Saturday, June 15th – Dragon’s Circuit, Pope Air Field, NC
- June 22nd/23rd – NC RR Championships, Southern Pines, NC
by Michael Roberts | Sep 16, 2012 | C4 Cycling
So here are a few examples of cycling intervals to increase speed and stamina. Intervals shouldn’t be done more than 2 to 3 times per week, as they should be strong workouts for your heart. They following listings can be done while NOT doing group rides.
OPTION #1 – True intervals
This is one of the best interval training workouts you can do to improve fitness. It burns lots of calories in a short amount of time.
How to do it:
- Warm up for 15 minutes.
- 3 minutes at 90 to 95 percent of your maximum heart rate. Max heart rates are ‘usually’ in the 180 range, so somewhere above 160 or 162 bpm. Take 3 minutes active recovery (you’re still moving, but at an easy pace) and repeat the 3 on/3 off pattern 3 to 4 more times.
- Finish with a 10-minute cooldown.
- Bonus benefit: This workout is like weight training for your heart—it strengthens your cardiovascular system, which improves your overall health.
OPTION #2 – Sprint work
This workout is used to increase speed, and increase sprinting distance and intensity.
How to do it:
- Warm up for 15 minutes, adding a few 20-second bursts at the end to prepare for the workout.
- Sprint for 30 seconds at a nearly all-out effort.
- Take 3 minutes active recovery and repeat the 30 seconds on/3 minutes off pattern 5 or 6 more times.
- Finish with a 10-minute cooldown.
- Bonus benefit: Because of its very high intensity, this workout is very short.
OPTION #3 – The Ladder
How to do it:
Warm up for 15 minutes, adding a few 20-second bursts at the end to prepare for the workout. During the work periods, you should raise your heart rate above 160 bpm.
Build and taper the workout like this:
- 30 seconds sprint/30 seconds recover
- 1 minute sprint/1 minute recover
- 2 minutes sprint/2 minutes recover
- 4 minutes sprint/4 minutes recover
- 2 minutes sprint/2 minutes recover
- 1 minute sprint/1 minute recover
- 30 seconds sprint/30 seconds recover
Finish with a 10-minute cooldown.
Bonus benefit: This major calorie-burning interval training plan gives you the best of both worlds—high-octane cardio and muscle-sculpting sprints.
by Michael Roberts | Jun 27, 2012 | Personal Updates
Amy,
Zip file is here.
