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Riding with a power meter on your bike

Installing and using the 4iiii Precision Powermeter

Aug. 28, 2019
In this post I describe my experience with installing the 4iiii Precision Powermeter on my road bike.

After I created a minimal road bike, I decided to install a power meter to find out what's it like to measure the power output of my legs. What can you learn from a power meter? Is it difficult to install? Is it worth it? Read along to find out.

Limitations of sleep tracking using a wearable

Comparison with a chest strap HR-monitor

July 16, 2019
Limitations of heart rate analyses during sleep, why you should reconsider tracking your sleep.

Sleep monitoring is a popular feature of many smartwatches and wearables. Devices like Fitbit, Withings, Apple Watch and Biostrap analyse biometrics during your sleep. These wearables are worn on the wrist and use optical sensors to capture your heart rate. I wondered how the optical sensors would compare to a high resolution chest strap HR-monitor.

Optical vs chest strap heart rate monitors

Measuring beats per minute using different sensors

July 15, 2019
Understanding the differences in common HR monitors used in wearables, smartwatches and fitness trackers

With modern wearables, smartwatches and fitness bands, it has become easy and common to measure your heart rate. There are however fundamental differences in sensor types. Some sensors capture the electrical signal from your heart while others use light to analyse the blood flowing through your vessels. If you're interested in measuring heart rate, it's good to understand these differences.

Six months with MCADD

Thoughts and tips on the daily life as parents

June 24, 2019
It's six months since our son was born with MCADD, a good moment to reflect upon the experience of being a parent with some thoughts and tips.

Tomorrow it's six months since our son was born, a good moment to reflect upon the experience of being a parent of a kid with MCADD. This metabolic condition demands special attention on the feeding schedule and preparation for situations when things go different. It's good to share that this has quickly become normal for us, here are some thoughts and tips.

Solo around the Markermeer (211KM)

Tips to prepare, to endure and to enjoy long distance cycling

May 29, 2019
This week I took my bike for a long distance (211)KM ride around the Dutch Markermeer, solo! Read along for practical tips for long distance cycling.

This week I took my bike for a long distance (211KM) ride around the Dutch Markermeer, solo! Unlike participating in an organised event with service, support and company along the way, going solo requires a different preparation, mindset and planning. Read along for some practical tips for long distance cycling.

Dig for dummies

Explaining an highly useful network tool

May 24, 2019
Learn how to use the dig command to query domain name servers to find the source of network problems, IP-addresses, hostnames, mail servers and related info.

When you're building websites, apps or email services you may run into domain names and their configurations. When everything is working as it should, most of this is invisible. But when troubleshooting a domain name configuration, it may be necessary to dig a little deeper... read along to learn how!

The best bike computer app: Cyclemeter

Get advanced ride data with a flexible setup

Apr. 30, 2019
Collect advanced bike ride data using your smartphone connected to external Bluetooth sensors and a steer mounted display.

This month I have intensified my training to become fit for this year's Fietselfstedentocht, a 235KM bicycle ride through Friesland. Over the years I have tested different kinds of bike computer setups: from dedicated (and expensive) Garmin Edge bike computers to no data at all. Eventually I came up with a flexible setup to gather advanced ride data using my smartphone, let me explain how this works.

Understanding the security concerns in shared hosting

Considering open ports and unused network facing services

Feb. 28, 2019
People pay me to hack them, provided I'll explain how I did it. Read along to learn how hackers use security holes to hack your app, webshop or website!

People pay me to hack them, provided I'll explain how it was done, so future hacks can be prevented. As security consultant, I scan for weaknesses in my clients' apps, webshops and websites. Very often a hack starts by exploiting a security hole that is visible remotely. Read along to learn how hackers find security holes and what you can do to secure them.

My first weeks as dad

On the challenges and rewards of being a father

Jan. 24, 2019
Last Christmas my wife gave birth of our son. It's a life changing experience to become a parent. Read along for my (biometric) findings and some practical tips.

Last Christmas my wife gave birth to our son, a little boy that would change everything! It's an incredible experience to become a parent, especially if it is your first kid. It introduces a whole new way of living, having to deal with regular feeding, caring and sleepless nights. Read along for my (biometric) findings and some practical tips!

Is the Apple Watch the modern tool watch?

Testing the Apple Watch's usefulness in real life

Nov. 2, 2018
I tested the Apple Watch during my work in Frankfurt this week where I had to go inside an internet data centre.

This week I went to Frankfurt for business. I had to perform maintenance to servers in a data centre. This seemed like a great opportunity to test the Apple Watch's usefulness in real life (other than health and fitness). I wondered, is the Apple Watch the modern tool watch?

Rescuing files from a broken harddisk

Make backups to be safe rather than sorry!

Oct. 16, 2018
Yesterday I helped a young woman with her broken computer containing precious photos, could I safe them?

Yesterday a young woman brought me her laptop, it didn't start anymore and it only showed an error message. It turned out to be a broken harddisk. It startled her when I told her that all data on the disk was lost. She told me it contained precious photos of her pregnancy and young child. What could I do?

Swimming and cycling with Apple Watch

Different activities in the workout app in watchOS

Sep. 27, 2018
This month I tested the newest watchOS while swimming and cycling.

This month Apple launched a new Apple Watch series and released an update to watchOS. The focus of the smartwatch is more and more gearing towards health and fitness. This made me curious, how well does Apple Watch work for different activities?

Optimising images for the web and performance

Reduce filesize with jpegoptim, optipng, pngcrush and pngquant

Sep. 26, 2018
Make your website faster by optimising the images. This posts explains how you can do this.

One way to make your website faster is to make it smaller. Not with tiny fonts, but with less bytes! More than half the weight of an average website is because of images. Yet very few people optimise their images for the web and performance, time to find out how much bytes you can safe!

Google Analytics vs AWStats

Understanding web traffic statistics software

Aug. 20, 2018
Comparing Google Analytics with AWStats to find out where they differ and which is better.

This month I have been working on website statistics, tracking traffic using different technologies. Some of my customers use Google Analytics, others use AWStats, and some use both. Which is better is often debated, but few people really understand the differences. Time to shed some light on the magic of web statistics.

Listen to your body

Why I stopped using health and fitness sensors

May 17, 2018
Using health data gathered by sensors and wearables I learned to listen to my body. Now I have stopped using bluetooth sensors all together.

A good customer of mine was once a physiotherapist, he told me about people asking him to "feel their muscles" to tell them how they where doing. "Crazy!" he told me: "I can never feel better than the people themselves, if they only would listen to their body". This caused me to question the health and fitness sensors I use.

Outside the comfort zone: amateur acting

Wearing an heart rate monitor during my debut performance

Apr. 18, 2018
This month I strapped myself with sensors during a little experiment outside my comfort zone: I debuted as amateur actor!

This month I made my debut as amateur actor. I am no Hollywood star, nor do I envy to become one. But I do like crazy experiments and operating outside of my comfort zone often leads to new and refreshing insights. I took part in an amateur drama play and - in the name of science and fun - strapped myself with sensors to measure what happened to my body.

Cyber security: 5 easy tips to protect your server against hackers

Server hardening best practices for Windows and Linux

Mar. 10, 2018
These 5 practical cyber security measures will improve the safety of server, website and data.

This week one of my clients was hacked and asked me for emergency assistance to help secure their server infrastructure. It was a web server that ran WordPress websites on Apache (with PHP/MySQL), including a few webshops with customer data. This hack could easily have been prevented with the following best practices, is your server secure?

Collecting health data with Biostrap

Wearing a clinical-grade photoplethysmography (PPG) sensor for a month

Nov. 15, 2017
Wearing a clinical-grade PPG sensor for a month to collect advanced biometrics from my wrist.

Most wearables (smartwatches, fitness trackers, etc.) use very basic sensors to capture heart rate. Their signal is binary: just counting beats. Biostrap is different, instead of just checking pulses, it captures a high-fidelity PPG waveform. These waveforms are the same kind that doctors use, making me wonder what I could learn from them!

Clouds below my floor

Building a little datacenter in my basement

Aug. 31, 2017
Building a little datacenter in my basement utilising a very fast internet connection.

At my home I have this crazy fast optical internet connection. It is a 600MB up and down fibre connection which directly arrives in my home (no copper cables involved). It's like a private internet highway. Reason enough to find out if I could do something to make better use of all this speedy fiber galore...

The day I killed my LAN

Turned off my local network and went 4G only

July 31, 2017
I killed my office LAN and went 4G only. Saves a lot of clutter, energy and money.

Today I called my provider to quit my office's ADSL internet subscription, I don't need it anymore. I have turned off my local area network and switched my workflow onto mobile internet only. The simplicity and savings actually surprised me so much, that I made blog post for it.

Smartwatches vs Mechanical watches

Why I still wear mechanical and why smartwatches have potential

Apr. 30, 2017
Why I still wear a mechanical watch and why smartwatches have potential.

Technology has come a long way since the first computer. Smartwatches today are very much an achievement of miniaturisation of technology. I recently used an Apple Watch Series 2 to find out if technology has come far enough to replace my mechanical watch, today I share you my findings.

One year of cycling

GPS recording an entire year of bike rides using Garmin and Strava

Dec. 31, 2016
GPS recording an entire year of bike rides using Garmin and Strava.

One year ago I started recording all my bike rides, including commutes, short grocery trips and long Gran Fondos. I equipped my bicycles with Garmin Edge computers that recorded location (GPS), speed, cadence and my heart rate. I covered more than 7683 kilometers during 320 hours of riding. It's time to review all the data and share some photos I took along the ride!

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Once a hacker knows what software your website uses, its easy to lookup known security holes using databases like cvedetails.com
Once a hacker knows what software your website uses, its easy to lookup known security holes using databases like cvedetails.com
Cycling underneath a tall ship!
Cycling underneath a tall ship!
Different kinds of hosting: Shared hosting, VPS hosting and dedicated hosting visualised (a circle representing a physical server)
Different kinds of hosting: Shared hosting, VPS hosting and dedicated hosting visualised (a circle representing a physical server)
Wahoo TICKR uses conductive pads in its strap to capture your heart's electric activity directly
Wahoo TICKR uses conductive pads in its strap to capture your heart's electric activity directly
Looking over the Markermeer at the (former) island of Marken
Looking over the Markermeer at the (former) island of Marken
Me playing
Me playing "Broeder Gerard" in "Zusters in Zaken" during my debut as amateur actor
Connecting the 4iiii Precision Powermeter to the Cyclemeter app
Connecting the 4iiii Precision Powermeter to the Cyclemeter app
With or without a power meter: don't forget to enjoy your ride!
With or without a power meter: don't forget to enjoy your ride!
Biostrap on the wrist - now you see me...
Biostrap on the wrist - now you see me...
Music from the office cabinet - iPhone as a connected music player. Quite the solid rock show in combination with Apple Watch as remote.
Music from the office cabinet - iPhone as a connected music player. Quite the solid rock show in combination with Apple Watch as remote.
Bluetooth scan from the 4iiii app
Bluetooth scan from the 4iiii app
Apple HealthKit aggregating data from different sources and devices
Apple HealthKit aggregating data from different sources and devices
This pedal was new when I started, this is how thousands of kilometers cycling look like on a pedal.
This pedal was new when I started, this is how thousands of kilometers cycling look like on a pedal.
Wahoo TIKR (left) captures more data per minute than Apple Watch (right) per hour!
Wahoo TIKR (left) captures more data per minute than Apple Watch (right) per hour!
Room service by daddy: smoked salmon as starter
Room service by daddy: smoked salmon as starter
The box contains three straps, charging cable, charger and two sensors
The box contains three straps, charging cable, charger and two sensors
Dealing with MCADD, the L-Carnitine medicine and Fantomalt energy powder (photo by Ellen Middelkoop)
Dealing with MCADD, the L-Carnitine medicine and Fantomalt energy powder (photo by Ellen Middelkoop)
Cycling with Apple Watch using the Workout app
Cycling with Apple Watch using the Workout app

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