Sunday, December 19, 2010

The Next Level

Peaks Coaching Group Scott Moninger

What’s the next level? What does that mean and how do you get there? Everyone is always talking about the next level and that they are going to "the next level." What exactly is the next level that they're referring to? Do you want to have more endurance? Do you want a higher FTP? Do you want more "matches" in your matchbox? Or do you just want more of everything!

Well, of course it’s that last one. “Sir, can you just give me more of everything, please?” But really, can you have more of everything at the same time, or should you just focus on improving one area and then another and then another until finally you have more of everything? The question is of course really about improvement and making sure you go faster on a bicycle. The challenge is how to go faster on a bicycle.

Once you have established that you want to improve, you need to consider what is more important for you to improve in. If you want to take yourself to the next level, that means really improving in every part of your fitness. When we examine the overall picture of fitness, it’s really your threshold power that holds you back from that next level. If George Hincapie could all of a sudden go to the next level and now crack out 450 watts at FTP, versus his norm of 420, then I would say that he’s at the next level. Does this mean his sprint has also improved or that his ability to go hard on short steep hills has improved?  Probably not, but maybe now that his FTP has increased so much, he won’t ever be in a position in which he needs to do a sprint as he is winning solo off the front.   This was the case with a masters athlete that I coached last year.  He had focused on improving his sprint and vo2 max power, which did improve and now he was more competitive in his masters category, but still wasn’t winning races in a dominating fashion and occasionally still being pipped at the line by his archrival. The solution was to ‘go to the next level’.  I had him focus on improving his FTP solely and not worrying about his sprint or Vo2 or any other specific area of fitness.  He increased the amount of training he did by 15-20%, (which was a struggle for a masters rider with family, work, etc.) and he did more sub-threshold and threshold intervals than he had ever wanted to do.   This focused effort of nearly 3 months working in one area made a difference as his FTP went up more than 30 watts that season over previous seasons.  With this 30 watt increase in FTP, he no longer needed to contend in sprint finishes or worry about short hills, as he just simply rode away from everyone that he competed against.  So, how do you get there?  What training should you do in order to make that quantum leap?  To push yourself farther than you have gone and make it to ‘the next level’.

The first thing that has to be done is focus on improving your threshold power as that is what determines the ‘level’ that you are riding in.   The average speed of a category 4 race is determined by the collective average threshold power of riders in the peloton and that is a lower power to weight ratio than the Category 3 riders, etc.  So basically if you want to ride in the Category 3 peloton and you are now a Category 4 racer, then you need to increase your threshold power to at least the median of all the racers in the Category 3 pack. When your threshold has improved to the new level, you can then tune the engine so to speak with shorter, harder intervals that give you more race specific qualities.  Here are four key things that you need to do in order to go to the next level.

  1. Increase your overall training stress by 15-20%.  This is something that many masters and category racers overlook.   So many of us are time constrained that it’s impossible to get in a ride longer than 2 hours each day and even on the weekend.  If you want to go to the next level though, you are going to have to figure out how to squeeze it in….. and doing (2) separate rides in one day is not going to do it.   You have to get in (2) big rides each month and preferably (3) big rides.  Rides that are at least 5-6 hours long that force you to dig deep near the end, so that when you reach home, you are tired and your muscles are quivering(not cramping though) from the fatigue.   This is the #1 thing you can do and you cannot skip this step if you want to go to the next level, no matter if you are a pro or a recreational cyclist, you have to increase the miles, hours, and overall volume of training stress in order to challenge your cardiovascular and muscular system enough to create positive adaptations for the future.  Those longer rides enhance your endurance and there is no substitute for them.   I have listened to countless stories of riders talking about how they just can’t improve any more no matter how many intervals they do or how many group rides they ride in, yet they never do rides that are 5 hours or longer.

  2. Focus on doing longer intervals at or very near your functional threshold power (FTP).   You are going to need to do at least 40-60 minutes of work from 91-105% of your FTP three days a week and then bump it up from there.  After 3 weeks of riding at this level, you need to increase the amount of time spent at or near FTP to 60-90 minutes, where one session a week will be a long ride and have nearly 90 minutes of riding at your FTP.  Start out with (3) x 10minutes at 105% of FTP and build up so that you are doing (3) x 30minutes at 100% of FTP, with lots of little steps in between. If you get too tired to ride right at your FTP, then lower the wattages down to your ‘sweet-spot’ wattage, 88-93% of FTP and continue from there.  You’ll still get plenty of training stress and as long as you can maintain at least 88% or so, then you should be training intensely enough to get improvements in your threshold.

  3. REST between sessions.   Give yourself a rest day between each training day.  If you are really serious and want to improve your FTP, then you will need a rest day between each workout.   This is another important step because if you are doing intervals and don’t hit any numbers each day, then you won’t be receiving the same benefits either!   The beauty of your power meter is that you have a goal wattage to hold in each interval, so you know you are training correctly.  The power meter also tells you when you can’t do the work and that is equally important to know.   If you head out to do a threshold workout and you can’t hit your goal wattages,  and then give yourself some  rest (endurance pace) and try again in 20 minutes.   If you still can’t hit them, it’s time to go home and rest up for another try the next day.

  4. Quality and Quantity counts.   You want to hit those intervals and at the same time you need to also get in a much larger quantity of intervals/work in the legs. Most of the time you are going to emphasize quality over quantity, because if you can’t physically produce the wattages at your threshold power, then you are not straining your systems enough to improve.  For example, you could do (4) x 10 minutes at threshold power with 10 minute rests between each and still get in a total of 40 minutes at threshold , which is better than doing (2) x 20 and the first effort is at FTP, but the second one you can only eek out 85% of ftp.  So, for certain focus on the quality first and if you start to fatigue, shorten the interval length (no shorter than 10 minutes though) in order to still hit the goal wattages.   As you get stronger and stronger, you’ll be able to do more and more intervals and lengthen the total amount of work done at threshold, and eventually you’ll be doing (3) x 30minutes or even (1) x 60 minutes and (1) x 30 minutes.  In that last interval set of each workout, remind yourself that it’s ‘this’ one that really counts. It’s always the last hill repeat, the last interval, the last week of your  build cycle that really makes the difference.  So dig deep in that last effort in order to really get the most out of the effort.    The intervals themselves and how you execute them are also important. If you start too hard in the effort, then you won’t be able to maintain your threshold pace or higher for the entire effort.  If you start too easy, you are cheating yourself of precious training strain.  So, proper pacing is critical to success when doing all intervals, especially threshold ones.  I recommend that you start out quickly to get up to speed, but no need to sprint, then immediately settle in on your threshold pace or 10-15 higher .   Hold this pace until the last minute or so of the effort and then bring up your pace by 10-20% and push hard to the very end.  This gives you a ‘double peak’ shape in your downloaded power file with a peak of wattage in the beginning and then another peak at the end.  This is the ideal pacing strategy for a time trial, threshold interval and many other intervals as well.
The next level isn’t as easy as just doing some random intervals, riding 50 more miles each week or by focusing on one specific energy system alone. It’s the combination of all of these things done in a rational, progressive manner that allows you to overload your lactate threshold system and then when you rest, it improves to give you a higher threshold power.  It does take time and do at least three months of highly focused training on your threshold before expecting any significant gains.   There will be days when you are tired and there’ll be days when you are doubting whether the training is working or even worth it.  You have to have faith and push through these days as if we only trained on the days that we felt great, then not much training would get done at all.   The next level is there, and you can get there if you work for it with an intelligent and focused plan.


_______________________________________________________

If you would like to use this plan,  Hunter has built this plan to be uploaded into your TrainingPeaks account.   Purchase it here.




Hunter Allen is a USA Cycling Level 1 coach and former professional cyclist. He is the coauthor of Training and Racing with a Power Meter and Cutting-Edge Cycling, co-developer of TrainingPeaks’ WKO software, and CEO and founder of Peaks Coaching Group. He and his coaches create custom training plans for all levels of athletes. Hunter can be contacted directly through PeaksCoachingGroup.com

44 comments:

  1. Hunter,

    Reference 3) above.

    When you say rest between does that mean no riding or is easy riding ok?

    Also I find it is hard to keep the weekly TSS average up without doing back to back days early in the week and the same on the weekend. Thoughts or ideas?

    Thanks,
    Trevor

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  2. Thanks for reading, Trevor! Rest means full rest, off the bike. Stretching or yoga class is fine. I would rather you take the full day off to recover as much as you can.

    That’s the hardest part, doing enough TSS. There is no other solution than doing exactly what you are doing. It’s not an easy plan and challenges you in many ways. Follow it and do your best, and you’ll be at the next level!

    Hunter

    ReplyDelete
  3. Hello. I read a study recently stating that greater improvements made by blocking at least 50% of interval sessions into the first week of a 4-5wk cycle. Thn spread the remaining intervals days over the rest of the "hard" weeks prior to the recovery week. Any thoughts?

    ReplyDelete
  4. Sorry, Skatebomb, I haven’t read that study. Can you point me to it? Not sure what they might mean by "blocking."

    Hunter

    ReplyDelete
  5. My bad, Hunter. The idea is actually in the book "High-Performance Training for Sports".

    ReplyDelete
  6. Hi Hunter,

    In your The Next Level training plan, you suggested on Day 2 to do 3x10mins at FTP and 5-10mins rest in between.

    Can you define rest? Complete stop or z1 peddling?

    ReplyDelete
  7. Hi Lukman! Rest is zone 1: less than 56% of FTP. Thanks for reading!

    ReplyDelete
  8. Hi Hunter
    Is it me or does it seem this approach is vastly different than the approach you prescribe in the What to Do Next: A VO2Max Intensive Plan article.... both are about how to get to the next level of FTP gains, but very different training. Why is that?
    Thanks

    ReplyDelete
  9. Thanks for reading, Marcos! You are correct: they are different. Because they're each meant for different people or different times. The Next Level is for those who have been stuck at the same level for a long time and are fed up with it; they're ready to up their hours, push harder than ever, and do what it takes to get to the next level. The VO2Max intensive is made for those who already have a super solid base of FTP work with a high FTP and want to up their FTP and VO2Max. The volume of VO2Max intervals can give you a short-term boost in your FTP, and that’s the real goal of the VO2Max intensive program. Hope this helps!

    ReplyDelete
  10. I saw one of your youtube videos last night and read your book. This is one of the best reads I have found on increasing FTP which is key focus for me this season. What phase for Triathlon should I start working on building FTP? Base 2/3/Build 1/2?

    ReplyDelete
  11. Sorry if I am peoducing duplicate comments here. This kind of training seems to be rather unconventional. If you substract the z1 rides from your the next level-plan you are left with something like 9-11h and a training frequency of only 3 times a week. While I am still able to mantain a highish TSS I especially find the very low training frequency irritating. I understand the idea of going into the threshold work as fresh as possible nevertheless there must be a reason most programs feature a significantly higher training frequency and microcycles of 3 or even more consecutive days? What are the downsides of this kind of training?

    ReplyDelete
  12. Hi Hunter, i follow the Next Level Program of yours and (starting 7 week now)
    i see great results. Is it possible to repeat the program after a break and when is the ideal season to start it again during the year ...after the winter base training, maybe?
    Is it wise to do after the VO2 Max intensive plan or wait for the next year?
    Thanks in advance
    John

    ReplyDelete
  13. Hi John -- that’s great to read! I am glad to hear you are doing well and seeing great results. Outstanding! Yes, you can reuse the plan later when you like. I would do it after you have done my Winter Program and then the first 8 weeks of the Threshold Improvement plan. That will give you a very solid foundation of fitness to build on, and you’ll be ready for the next level.

    The VO2Max intensive is designed to do during the season, normally in the April/May/June/July time range. If you are racing cyclocross this year, you could do the VO2Max intensive this season; otherwise wait till next year. Hope this helps!

    Hunter

    ReplyDelete
  14. I am just about to start this program. I got the program from training peaks, and added it to my calendar. I've estimated the weekly TSS (for the first 8 weeks) and it seems my CTL will have a downward trend. So i am now at 80 CTL and by week 8 i will be around 65.

    Should I make some of the recovery rides in zone 2 to raise the TSS, should I add another long ride during the week, or should I leave it like it is?









    ReplyDelete
  15. Hi Sircyclealot

    Great question and good thinking ahead.
    1) Add in (3) x 15minutes at FTP on one day during the weekend
    2) Lengthen 1 weekend ride to 4-5 hours.
    3) If needed, you can also increase time for one day during week to an additional hour or two. If you do this, then I would make sure it’s some solid tempo work with bursts in there to keep the legs moving.

    Hope this helps!
    Go for it!
    Hunter

    ReplyDelete
  16. Hunter,

    I definitely need to do some solid work to push my FTP up and like the idea of really focusing on threshold efforts. But as a masters athlete (43), should I be concerned about losing VO2Max if I'm only doing FTP work? There's been a lot of talk lately about 'use it or lose it' with masters athletes, if you don't regularly do at least some VO2Max work, you lose it pretty quickly. Thanks.

    ReplyDelete
  17. J Walker - You definitely need to incorporate VO2 workouts into your regime, along with sprinting and anaerobic work too. Do them all. The trick is how to plan them in effectively and just the right amount. ;-)
    Have a look at my pre-built training plans on www.trainingpeaks.com/hunter

    Hunter

    ReplyDelete
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    ReplyDelete
  21. Get Your Lover Back Perfect Urgent Love Spell, Am Alexis scorpio from FL Usa All Thanks To Dr happy Who Brought Back The Love Of My Life. my girlfriend cheated on me and asked for a breakup. I don't believe at first i try to get back with her but all she told me was she’s with someone else. that she is no longer interested in marrying me at that point i was heart broken coz i love my girlfriend so much that i could not let go off her all of a sudden she left me, i really love her and never can imagine my life without her. not until i came across a powerful real spell caster Dr happy who promise me 24hours urgent love spell to get back with my girlfriend, good twenty-four {24} hours. hmm-mm, it was a good night time at 11:pm within the days that Dr happy told me that my girlfriend will be back, at first i heard the bell rings getting close to my door i heard someone saying honey!!!, it sound familiar i opened the door and i saw my girlfriend standing and weeping in front of me. i was not surprised because its all i have been praying for her to come back home. Guess what 2 weeks after she noticed her system and her body temperature was changed and i took her to clinic for check up and the doctor told me that there is life in her which means she was pregnant i really wants to use this opportunity to thanks Dr happy so much and the love page that directed me to Dr happy if you have any problem getting your ex back, or predicament that is worse or exactly like this you have been into, contact Dr happy on happylovespell2@gmail.com
    Whatsapp/cal +2348133873774
    visit his website...happylovespell2.webnode.com/
    about his love spell Blogs site.http://happylovespel.blogspot.com.ng/

    ReplyDelete
  22. Get Your Lover Back Perfect Urgent Love Spell, Am Alexis scorpio from FL Usa All Thanks To Dr happy Who Brought Back The Love Of My Life. my girlfriend cheated on me and asked for a breakup. I don't believe at first i try to get back with her but all she told me was she’s with someone else. that she is no longer interested in marrying me at that point i was heart broken coz i love my girlfriend so much that i could not let go off her all of a sudden she left me, i really love her and never can imagine my life without her. not until i came across a powerful real spell caster Dr happy who promise me 24hours urgent love spell to get back with my girlfriend, good twenty-four {24} hours. hmm-mm, it was a good night time at 11:pm within the days that Dr happy told me that my girlfriend will be back, at first i heard the bell rings getting close to my door i heard someone saying honey!!!, it sound familiar i opened the door and i saw my girlfriend standing and weeping in front of me. i was not surprised because its all i have been praying for her to come back home. Guess what 2 weeks after she noticed her system and her body temperature was changed and i took her to clinic for check up and the doctor told me that there is life in her which means she was pregnant i really wants to use this opportunity to thanks Dr happy so much and the love page that directed me to Dr happy if you have any problem getting your ex back, or predicament that is worse or exactly like this you have been into, contact Dr happy on happylovespell2@gmail.com
    Whatsapp/cal +2348133873774
    visit his website...happylovespell2.webnode.com/
    about his love spell Blogs site.http://happylovespel.blogspot.com.ng/

    ReplyDelete
  23. This is the most wonderful thing i have ever experienced. I visited here online on the 17 june and i saw a marvelous testimony of Tracie Aldana from United States on the forum about the good works DR.tunde I never believed it, because have never heard anything about such miracle before. No body would have been able to convince me about it not until DR.tunde did a marvelous work for me that restored my mairage of 4 years by getting back my husband back i just as i read on the internet. I'm carolina peter I was truly shocked when my husband knelt down pleading for forgiveness to accept him back. I am really short of words to use to show my appreciation to DR.tunde For his a God sent to me and my entire family for divine restoration of my mariage. Contact him now for any kind of help via Email:babatundesolutioncentre1@gmail.com or you can contact his whatsapp mobile line +2348143581382 Also specialise in treating all kinds of illness, HERPES VIRUS, HEPATITIS B, CANCER, BRAIN DISEASE, PREGNANCY, DIABETIES AND MORE.

    ReplyDelete
  24. I have been casting spells for many years and I have helped many people, I might be able to help you too. I am honest, and I genuinely care for all the clients who choose me to cast a spell for them.


    If you have any questions about Love, Money, curse, protection, bad luck, divorce, court cases, or about me please call or email me. I really want you to feel comfortable before moving forward with any spells, or other services. I will take the time to explain things to you and provide you with honest advice, to what is best for your situation. I will not pressure you into having a spell cast, I will leave that decision up to you, and when or if you decide to move forward, I might be able to help you.
    I will respect your Privacy. I will not seek to obtain any of your personal information beyond what you might voluntarily offer and all information you might give me including emails, phone numbers and photos will remain private and confidential.
    I perform my Rituals only at night between the hours of 0.00 - 0.59 (South African time) lasting 1 hour but of course, this depends on the nature of the ritual, some rituals might take hours and can also become necessary to be performed at specials places like; flowing streams, cemeteries and other places dictated by the gods.
    I do not want anyone to be under any illusions about my spells and its numerous rituals. Real and effective Voodoo is no child's play, it is expensive because, after the rituals, I will have to destroy all the materials involved by fire and the ashes scattered over a flowing stream or river.
    You will get what you seek.But please understand this might take a lot of time and that individual results may vary. contact +27663492930, greatogudugu@gmail.com

    Herbal cure for Following DISEASES,this is not scam is 100% Real.

    -HPV
    -DIABETES
    -PENIS ENLARGEMENT AND WEAK ERECTION
    -VIRGINA PROBLEM
    -WHOOPING COUGH
    - HEPATITIS B
    -FORDYCE SPOT
    -COLD SORE
    -ALS
    -LOWER RESPIRATORY INFECTION
    -LOW SPERM COUNT
    -MRSA(METHICILLIN-RESISTANT STAPHYLOCOCCUS AUREUS
    -ZIKA VIRUS
    -HIV
    -STROKE
    -IMPOTENCE
    -PILE
    -HYPERTENSION
    -LOW SPERM COUNT
    -MENOPAUSE DISEASE
    -ASTHMA
    -CANCER
    -BARENESS/INFERTILITY
    -PCOS
    -SHINGLES
    -VIRAL HEPATITIS/HEPATITIS B
    -FIBROID
    -ASTHMA
    -SICKLE CELL
    -TINNITUS
    -BARENESS/INFERTILITY
    -DIARRHEA and so on...

    ReplyDelete
  25. Hello everyone i Am williams pater and i am from USA i am here to give my testimony about an herbal doctor called Dr,olu I was heartbroken because i had very small penis,not nice to satisfy a woman, i have been in so many relationship, but cut off because of my situation, i have used so many product which doctors prescribe for me, but could not offer me the help i searched for. i saw some few comments on the internet about this specialist called Dr,OLU and decided to email him on his email i saw on the internet,(drolusolutionhome@gmail.com ) so I decided to give his herbal product a try. i emailed him and he got back to me, he gave me some comforting words with his herbal product for Penis Enlargement, Within three weeks of me use it, i began to feel the enlargement, " and now it just 4 weeks of using his products my penis is about 8 inches longer, and i had to settle thing out with my ex girlfriend , i was surprised when she said that she is satisfied with my performance in bed and i now have a large penis.thanks to DR OLU for is herbal product. you can also reach him with emsil drolusolutionhome@gmail.com though is..number WHATASPP him today on this number [ +2348140654426 ]

    ReplyDelete
  26. Hello everyone i am Mudaf Kyle from MALARIA , i am here to give my testimony about a great spell caster called Dr OLU, I was heartbroken and disappointed because i had very small penis, not big enough to satisfy or pregnant a woman, i have been in so many relationship, but cut off because of my small penis situation, i have used so many product,drugs,vaccines,herbs which doctors prescribe for me, but none could offer me the help i searched for. one faithful day i saw some few comments on the internet about how this great specialist called Dr OLU has been helping men enlarge their penis size ,pregnant woman and last longer in bed and i decided to email him on his email i saw on the internet,(drolusolution@gmail.com) i also visited his website http://droluherbs.clan.su/ and also his you-tube page https://youtu.be/VMTo3gqbO08 so I decided to give his herbal product a try. i emailed him and he got back to me, he gave me some comforting words and steps to follow which i did with his herbal pills for Penis Enlargement, Within 1 week of it, i began to feel the enlargement of my penis, " and now it just 1 weeks of using his products my penis is about 10.5 inches longer in erection , and i had to settle out with my Ex girlfriend Stephanie, i was surprised when she opened her mouth and said that i almost killed her and she is satisfied with my sex and i have got a very Big penis now.
    Am so happy, thanks to Dr OLU I also learn that Dr OLU also help with
    penis enlargement
    weak erection
    erectile dysfunction
    breast pills and enlargement bums,
    pregnancy
    herpes cure
    diabetes type 1 / 2
    fat belly and swollen stomach
    Abortion
    malaria/lassar fever
    heart failure
    kidney problem
    human papiloma virus (HPV)
    tigthling and enlarging of vagina
    spell of all kinds(ex boyfriend/husband/girlfriend back,lottery spell,win a court case spell,job promotion or boom,marriage spell,breakup spells,cancel a divorce spell,Death spell and so many more

    so if you have any of this problem or other do not hesitate to contact Dr.OLU now for help on his email via (drolusolution@gmail.com or website http://droluherbs.clan.su/ [drolusolutionhome@gmail.com] or you can call him on his mobile number +2348140654426 .........for more information and advice contact my email mudafkyle@gmail.com THANKS

    ReplyDelete
  27. i want to use this opportunity to tell everyone, that i am very grateful to this man Dr isong Spell Caster for helping me get back my husband’ after he abandoned me for six months with pains and tears in my heart. Before the breakup, he usually insult and see nothing good in me and any thing i do, i felt as if i was cursed. my friends advised me to let go but i couldn’t because of the love i have for him which was so strong and could even move ten mountains in a speed of light.So i had to seek for help and i saw so many good testimonies about this man Dr isong and i decide to contact him and explain my problem to him and he assured me of good result.After two days of my contact with Dr isong my husband came back with apologies and love that he had never show me before. right now he doesn’t insult me any more rather he tells me how pretty and wonderfully made each morning. Today i am also sharing my testimonies and experience about Dr isong which is so wonderful and i will never stop publishing his name so that who ever that is going through breakup and problem in their relationship should also contact him so he can also help you. Once again Dr isong i am extremely grateful to you {drisongspellhome@gmail.com} or you can message him on whatsApp at +2347063612587

    ReplyDelete


  28. My name is Kelvin Voilet I Live in:New Jersey, I am 55 years old,I want you to know how Dr Winner helped me, he is do generous with lottery winning numbers, early this year 2018 I contacted him for a Canadian lottery number, he gave me and I won $750,000,000 SEVEN HUNDRED AND FIFTY MILLION DOLLARS I still can’t believe people could have this kind of powers in this modern days. Dr Winner is the best, he put a smile on my face and my family is rich now. Everybody must be rich, contact Dr Winner for lucky winning numbers and be rich all your life. Contact him now, it doesn’t matter where you are ,it doesn’t matter your status in life,just contact him and he will sully help you okay... Email: Winnersspellcast@gmail.com or contact him on his website: https://winnersspellcast.blogspot.com or call him now: +2348138289852

    ReplyDelete
  29. my name is Promise dickson Finch am from Texas USA. I want to share a testimony of how Dr. OLU herbal mixture cream saves me from shame and disgrace, my penis was a big problem to me as the size was really so embarrassing,and i was also having weak erection problem. I can make love to my wife and my penis was just too small a full grown man like me having 4 inches penis and to worsen it i don't last in sex i cant even last two minutes it was really a thing of shame to me. My wife was really tired of me because my sex life was very poor,she never enjoyed sex,i was always thinking and searching for solutions everywhere until when i saw a testimony of how Dr. OLU. herbal mixture cream have been helping people regarding their sex life, so i decided to give him a try and to my greatest surprise in less than two weeks of taking the herbs my penis grow to 8 inches i couldn't believe my eyes and as i speak now my penis is now 8 inches and i do not have weak erection again. I can make love to my wife longer in bed. And my marriage is now stable,my wife now enjoy me very well in bed. You can contact him via (drolusolutionhome@gmail.com) You can contact him today and get your problem solved.Call +2348140654426 .." or you can also contact him through his what-app +238140654426

    ReplyDelete
  30. WOOOOOOOOOW!I am so happy to shear the goodness of Priest Aziba ,my name is Eric Rodgrigaz a local estate agent now living on the house of my own choice.When I first brought Spell from Email: PRIESTAZIBASOLUTIONCENTER@GMAIL.COM , to win my lotto that was 2018, He showed me how to arrange my winning numbers to win big amount of money . A week later, I my Gfriend went back and matched the spell Lotto numbers to the EuroMillions draw all five numbers matched and i won £81,674.50,I was crazy because I did not put the numbers on the ticket to play but just to try the numbers Priest Aziba gave to me. So, it shows you that this system works. I play all the time now and i always win with the spell of Priest Aziba magic winning numbers. Email at PRIESTAZIBASOLUTIONCENTER@GMAIL.COM And also Write ti his active WhatsApp on +2348100368288 he is really magical telling and giving you all the numbers to play with. I dont have much to say but try his help and be happy like me ERIC forever.





    WOOOOOOOOOW!I am so happy to shear the goodness of Priest Aziba ,my name is Eric Rodgrigaz a local estate agent now living on the house of my own choice.When I first brought Spell from Email: PRIESTAZIBASOLUTIONCENTER@GMAIL.COM , to win my lotto that was 2018, He showed me how to arrange my winning numbers to win big amount of money . A week later, I my Gfriend went back and matched the spell Lotto numbers to the EuroMillions draw all five numbers matched and i won £81,674.50,I was crazy because I did not put the numbers on the ticket to play but just to try the numbers Priest Aziba gave to me. So, it shows you that this system works. I play all the time now and i always win with the spell of Priest Aziba magic winning numbers. Email at PRIESTAZIBASOLUTIONCENTER@GMAIL.COM And also Write ti his active WhatsApp on +2348100368288 he is really magical telling and giving you all the numbers to play with. I dont have much to say but try his help and be happy like me ERIC forever.

    ReplyDelete
  31. Hi views did you know there are spell to win love back from an ex. I have done it. I love reading about relationships and how to make them work, how to better the relationship, and how to keep the spark alive, even how to talk to them a certain way to get them to think a different way about the situation and you. If you need advice or want to win your ex back, try this: +27663492930 or His WHATSAPP +27663492930 copy and message on the following (greatogudugu@gmail.com) will change your mentality and get you what you want.

    Website: https://greatogudugu.wixsite.com/website

    ReplyDelete
  32. Hello everyone ,this is unbelievable,i'm not asthmatic anymore , month ago i contacted Dr Sambo for a herbal treatment for asthma , he told me that he has a herbal medicine that will make me free from asthma forever , my condition was getting worst . i never believed but i got the herbal medicine , he instructed me on how to use them , i followed his instructions religiously and to my greatest surprise i was at my friends place and she used a very concentrated perfume and i was able to stay with her till i left and we made dinner together we fried meet , i was inside smoke for a while and nothing happened , i went to the hospital for a test and the doctor confirmed that my airways are opened and no more extra mucus and its not swollen . he said he needed to know how i got this miracle and i told him about Dr Sambo , if you are asthmatic and you want to get completely healed , Dr Sambo is the only solution . inhaler will not cure you . contact him now for your total cure and thank me later Dr. Sambo his contact details seen below: divinespellhome@gmail.com
    WhatsApp him now +1(267)527-9481
    You can also visit his website http://DrSambo443.website2.me


    ReplyDelete
  33. Hi everyone I'm Olivia Hannah and am here to share the wonderful work Dr Raypower did for me. After 5 years in marriage with my husband with 2 kids, my husband started acting weird and going out with other ladies and showed me cold love, on several occasions he threatens to divorce me if I dare question him about his affair with other ladies, I was totally devastated and confused until a old friend of mine told me about a spell caster on the internet called Dr. Raypower who help people with relationship and marriage problem by the powers of love spells, at first I doubted if such thing ever exists but decided to give it a try, when I contact him, he helped me cast a love spell and within 48hours my husband came back to me and started apologizing, now he has stopped going out with other ladies and his with me for good and for real. Contact this great love spell caster for your relationship or marriage problem to be solved today via email: Urgentspellcast@gmail.com or Call or WhatsApp: +14243308109.

    Read more about him on his website: http://urgentspellcast.website2.me/ and Blogs: https://urgentpowerfullovespell.blogspot.com/

    ReplyDelete
  34. Hi Everyone

    Am Lourens Harverd by name, from texas USA never lose hope because there is always a helper, it can delay but God is always with you i want to use the means to thank great DR.MANBELA for his hand work i was very sick for 3year i have search all over for genital herpes cure but no way until i meet the is DR.The man that always keep his words and promise, i saw post about this man on net, i was like asking my self if this will work, looking at this i give this great man a try, he told me not to worry he assured me that i will be cured only if i do according to his term and condition that i will be cured i reply telling him i will, this man ask me for many details i was so scared to give it out i decide to confirm what is the details is needed for he explain to me is the details that he will use for casting the curing spell and also have the herbal cure which i will take for 2 weeks so should choose from the both the curing spell and the herbal cure so i choose the curing spell after he was done in 3 days that i will get cured and heal totally i was so surprise and i do according to he requested and again this man inform me that there will be something needed for the cure i provide the necessary things needed and DR.MANBELA do according to his command and i give him time to cure me after everything was done, i was now seen my self getting cure a bit by bit finally i was cure 3day after i have an appointment to go for test which i did guest what i was cured am so happy to see me i am free from this sickness a great thank to DR.MANBELA the man that help me from pain i love you Dr i will want to tell the public about him that was my promise to him before he cured me you can reach him through this email (drmanbelaherbalhome@gmail.com) or through his whatsapp number +2348057502337.
    THANKS AGAIN DR.MANBELA.

    ReplyDelete
  35. Hi everyone I'm Olivia Hannah and am here to share the wonderful work Dr Raypower did for me. After 5 years in marriage with my husband with 2 kids, my husband started acting weird and going out with other ladies and showed me cold love, on several occasions he threatens to divorce me if I dare question him about his affair with other ladies, I was totally devastated and confused until a old friend of mine told me about a spell caster on the internet called Dr. Raypower who help people with relationship and marriage problem by the powers of love spells, at first I doubted if such thing ever exists but decided to give it a try, when I contact him, he helped me cast a love spell and within 48hours my husband came back to me and started apologizing, now he has stopped going out with other ladies and his with me for good and for real. Contact this great love spell caster for your relationship or marriage problem to be solved today via email: Urgentspellcast@gmail.com or Call or WhatsApp: +14243308109.

    Read more about him on his website: http://urgentspellcast.website2.me/ and Blogs: https://urgentpowerfullovespell.blogspot.com/

    ReplyDelete
  36. Contact Dr Raypower at urgentspellcast@gmail.com if you want to get your Husband, Wife, Boyfriend and Girlfriend back now and regain your happiness.

    Hi i am Laura Christ from USA I have just experience the wonders of Dr. Raypower love spell, that have been spread on the internet and worldwide, How he marvelously helped people all over the world to restored back their marriage life and get back lost lovers, and also help to win lottery. I contacted him after going through so many testimonies from different people how he help to bring back ex lover back, i told him about my husband that abandoned me about 8 months ago, and left home with all i had.. Dr Raypower only told me to smile and have a rest of mind he will handle all in just 24 hours, After the second day my husband called me, i was just so shocked, i pick the call and couldn't believe my ears, he was really begging me to forgive him and making promises on phone.. He came back home and also got me a new car just for him to proof his love for me. i was so happy and called Dr Raypower and thanked him, he only told me to share the good news all over the world .. Well if you need an effective and real spell caster contact Dr Raypower Via email: urgentspellcast@gmail.com or urgentspellcast@yahoo.com or Call or WhatsApp: +1 (424) 330-8109 and also see more reviews about him on his website: http://urgentspellcast.website2.me/ view his blog page: https://urgentpowerfullovespell.blogspot.com/

    ReplyDelete