Yeah, we are late. All right, cool. Give me one second. Can you see my screen? Not yet. Okay, one sec. Okay, this part. There we go. Okay, should be all set now. All right, so on the call we have Oleg, Joseph, Natasha, Slaydan, and myself. I think that's everyone. This is the office hours for 3rd of July. So, since the last office hours, we've had two releases, 1.21 and 1.22. I think 1.21, there was no user facing changes, but there was for anyone using the JMH benchmarks, support was added to people depending on the configuration as code plugin to configure JMH benchmarks using configuration as code. And in 1.22, there was a few fixes, so Oleg just added the blog to the meeting notes of how to do the JMH benchmarks. In 1.22, we added a debugging fix for to make it easier when there was bad configuration being sent through. It now shows the expected parameters. I'll just show a quick example. And here it now adds the, so available attributes are now in there. Here we go, expected names and parameters, expected type of parameters. And I think that's now being combined in line as well. So hopefully that makes it easier for users. We've also added some support for I think subclass fields that we had to on the descriptor. So Git plugin was doing this. You can add browsers to the Git plugin in some way. And that's now supported thanks to Oleg. We've had some demo fixes for the EC2 plugin, which is now compatible again. And we have the test now passed with Windows again. We're not testing every build on Windows because of the Jenkins infrastructure, the Windows tests. The Windows infrastructure is a lot slower and not as reliable. And we had a lot of issues with it, so we don't test continuously. So every now and then issues are introduced. We try not to. And the other thing is we're now blacklisting default properties on tools. So that's something that's used for the UI, which was being exported. And it was preventing you from being able to export your config and import it again without any modifications. So now in a lot of cases you should be able to export your configuration and then re-import it and it should work before this change. It wasn't possible. We've also added a blacklisting method inside of the plugin for now, which you can add to if you don't want certain fields to be exported. This is an example of the syntax. So the one that we have, the one that we have, blacklisting is currently default properties on Hudson Tools Tool Property. We're open to extending this to making it so plugins can contribute themselves. But we just need to see that there's a need and there wouldn't be too much of a change given that we're looking at the GEP 200 that has a similar sort of functionality. And we may move and we are looking into removing the we currently have a restricted annotation which isn't really meant for us to use but currently we ignore anything that's restricted and we're looking at removing that behavior as requested by a couple of users and then using the blacklist functionality instead but that's ongoing work that we'll look into soon, hopefully. I think that's all from the release updates unless anyone's got anything to add on that. Nothing specific. So maybe it was mentioned that we had a few plugin releases which added JCASC compatibility. For example, the EC2 plugin which has been already mentioned now it's compatible with JCASC. The bugs have been fixed today and released. Then in Git plugin we now have support of submodel definitions. We are still waiting for the final release but it should land soon. And yeah, there is a lot of other pull requests which are staged for example, a log parser plugin a pull request created by Joseph if I recall correctly. It's also staged for the release. So yeah, maybe for the next meeting it makes sense to just put a list of such new integrations. Yeah. But it makes sense. Yeah, another one I know of is the Build Fairly Analyzer plugin is now compatible in beta. It's an experimental version you can use. This needs to be sorted by recently updated. Well, it's not trivial. Basically it's sourced by artifact ID name so that we can group plugins. The other dashboard I think is sorted by recently updated. Yeah. Yeah. This is the only open dashboard. Open compatibility issues. This one is sorted by updated. Okay. So we'll go on to the next topic. We've got Oleg here's some Google Summer of Code updates. Yeah, it's just a quick update. So last meeting we had one student who joined the meeting to talk about his JSOC project. So the update that this project is not going to happen. So the student we have grown and it means we are not going to proceed on the scope we had in this project. But yeah, maybe there are other options which we will discuss in the next items. So yeah. Right now there is no JSOC project which strictly targets JCASC. But yeah, for example Abiodale already did some patches for performance testing because system and Natasha is interested in the data planning manager. So still we have a lot of activities related to JSOC JCASC and JSOC projects. All right, cool. Thanks for that update. So we have the Jenkins configuration as code community bridge projects discussion. Slaydan, do you want to do you want to Yeah, sure. As I discussed with Oleg, I think we thought about I actually read the community bridge kind of the application form that was there and Oleg said that you could apply there formally and they had a JISAC they had all of the configuration ready to actually start this project. So he told me to pick you guys on the channel and take some beginner pull request. So that's why I just picked some beginner pull request and actually wanted to discuss some of the things that we could do as a part of the community bridge project. So anything anything you guys can contribute. So maybe it makes sense to briefly introduce community integration. Actually this is JSOC as a service program being run by Linux foundation Jenkins project moves to continuous delivery foundation and continuous delivery foundation as a part of Linux foundation. So basically we get access to this platform and we can use it for our projects. And one month ago so there was a discussion about RISC meetings about using the platform. We have created a stop project there and basically there is an interest to try it out and to have a program running but it will be a low scale program so maybe a few students and few projects I think it's a lot for your interest. I think we can use it as an opportunity to run the program. Unfortunately I'm still waiting for the Vocational RISC meeting recordings to be published so I cannot refer anything specific and if you want I can just screen share and show this program but basically nothing is really settled there so we just have open way and yeah we don't have strictly defined process and strictly defined timelines. Okay it feels appropriate to show something there if you want or let us know what you need from us there is there anything you want to discuss now or I think it was a discussion now yeah if you have some ideas what you would like to work on or particular interests you would like to focus on? Yeah yeah I mean anything that you guys if you guys have any project in mind regarding Jinkask I would love to like maybe we could set up a maybe a Gita channel or something where we could just focus on this a particular project like this I'm just beginning to solve some issues I'm getting a feel of it so if you guys have any sort of a specific project that you want to undertake yeah there's definitely a few small features I'm not sure but larger projects because there's quite a few non trivial features that would be great to work on I think I should have a doc on the Gita channel regarding the project maybe I don't remember exactly where it is maybe we could add some points there regarding to what we discussed let me see if I can find it okay I'll see you on my screen again show it yeah I'm looking for the document in parallel so basically if your agenda items don't hesitate to just add links to the agenda so that we can quickly find them yeah so that's just like community grid project doc yeah just a brief description okay yeah I mean for us it's really what you're interested in working on the certainly certainly some nice missing features around the IDE and the the schema that would be quite nice to fix fix and enhance because the schema doesn't really work properly right now so you can't validate and you can't you can't use a JSON schema for IDE auto-completion would be quite nice could you could you could you add it to that doc yeah that would be I mean if you have a concrete kind of set of points yeah I didn't get to the meeting call straight now yeah we can move it to the google doc I think that's one of the main features the other one is the wrong configuration kills you can start that would be quite a nice one to look at yeah could we could we compile I think we could compile all of these issues and do a single problem statement where we could actually take it up as a full-face project then yeah yeah so if you want to have a bigger problem statement so what team was referencing it would be integration development tools and support of development tools so yeah it might be integrations it may be validation it might be for example Jenkins pipeline steps or whatever which would be able to verify that so that somebody could set up CI CD whatever so I guess it would be interesting for any project user yeah yeah and other possible problem statements are just whatever integrations would have new features for example ufi was interested in adding support of providing configurations not from file system but from s3 and in such case it would also require some architecture changes for example adding extension points adding additional providers so if you're interested in such work it could be also doable yeah yeah cool cool I think I would just have a look of all these points that you add and then I think maybe formulate a problem statement and propose it maybe that would be cool yeah yeah do you guys require any proposal of sort like since we're following the GSOC framework so just in case so that we document everything that we're going through yeah so my suggestion would be to have a proposal yeah I don't think that you need to spend too much time on the proposal because the main idea for that is just have top level guidance and understanding what you want to do yeah cool cool yeah and since you already reviewed it you already did some contributions we have an interchart so we can just discuss that there is no need in application just application but still having some proposal would be nice yeah cool I think that's nice so you can just update it I think that's a nice idea yeah right and you also had a question about the special guitar chat yeah I know I don't think that's needed right if we can just have the normal Gcast channel because because having too many channels would be difficult to like track yeah that's for sure and the convolutional scope channel is definitely a place where you will get feedback from potential stakeholders yeah regarding to Benters I think Tim and Joseph would be or are there any specific yeah would that be cool or sir okay cool yeah so we firstly need to understand the time frame for the project because what we can't put in a community bridge it's autumn because my approach was that JSOC finishes in August and after that we can start community bridge because we have more mentors around etc yeah cool basically we can start when you and mentors agree so I can adjust the program to get it running yeah I think I would be flexible yeah depends on my mentor yeah Tim thoughts on that right so one potential set of community bridge is financial side so we have for example JSOC students a better stipend and we had a discussion in our advocacy and outreach special interest group about having a kind of stipend for community bridge participants so right now it's not confirmed but I got initial for that so I would be just interested to know what is your expectation so that I can work on that I think I don't have any such expectation from the financial side it's just a learning kind of thing for me so anything anything from your side would be fine I think okay I don't have any such specific expectations no specific yeah right but if you dedicate significant time 30-40 hours of course we need to think about something if it's a relaxed mode just like other open source contributors to do it's other option but yeah I'm going to be a pretty much flexible there yeah cool so yeah let's see what we can do about it and yeah I'll circle back but Joseph Tim what would be your availability in terms so let's assume this project starts you can handle all formalities maybe in one or two weeks what is your preferred timeframe for starting the project like I'm available on chat during the day my time zone and I can have calls every now and then and definitely have a recurring call or ad hoc every now and then but not hugely frequently but I'm around that's fine same for me so yeah so basically you're fine to start when you're ready yep yep yeah and what about you John would you be interested sorry I wasn't really listening to the details but if it's in my time zone I'll be usually be available I've got obviously some information coming up but apart from that I'll be I'll be around so yeah my action item is to just get everything crying but yeah I can probably do it in a couple of weeks yeah I think yeah the formalities yeah yeah regarding the mail and stuff you could send a formal mail which could actually so that we have all the documents and stuff ready okay yeah that's fine thank you for that okay all right I think we'll go over to Natasha now for the plugin management GSOP project integration yeah so I just kind of wanted to see I guess like kind of how this would fit into configuration as code and try to better understand like how those two will fit together and then like yeah how I can configure my project to fit in what's existing and I guess how configuration as code would want to use the plugin library hello did you okay so I don't know if you caught that I guess so maybe just for like this is kind of just like really basic stuff but like so I guess like first question is like how would like configuration as code want to use my the plugin library and then I know that this was kind of done before but there were some issues so I just want to try to understand that better so I was wondering if you guys could explain that a little in a little bit more detail I can say what the problem with the previous implementation was those two problems with it one was that there was no guarantee that the plugin would be installed before the configuration was loaded that required it and the other one was that sometimes there needed to be a restart when plugins were installed and well and then there was two problems with that one was there was a bug somewhere that was causing a reboot loop when that happens and two that causes Jenkins to be restarted whereas the rest of the configuration can all be applied live so this complexity which left a lot of people not using the functionality and a few the reboot loop happened a few times to people which really scared them away and most people like myself didn't use it as soon as they hit the problem where they would put the plugin configuration in the config for the plugin and the configuration wouldn't the configuration would fail because the plugin wasn't installed yet there are multiple issues with that basically there are many ways to resolve the issue for installing a new plugin but the real problem starts with updating plugins because firstly you cannot update plugins without restart hence all issues are referenced by Tim and Joseph and if you restart there is no guarantee that the instance will start up at all after applying the update because jcasp doesn't verify that so unless you have whatever automatic disaster recovery integrated updating plugins via Jenkins configuration is pretty complicated and what we were talking about this issue for the tickets actually the consensus was that instead of doing it via plugin we would rather do it via a library because in Jenkins it's possible to inject a library which works on a very start up and does something for example we could inject it using custom work package and doing a civilization of plugins before Jenkins even starts a plugin loading loop does it make sense? yeah I think so and then so like right now I guess like my understanding of current functionality and core is like there's sort of two steps it's like A the plugins have to be downloaded and then B they have to be installed or they have so like I think right now basically what the library does is it just downloads them so is this something where like it would also have to install them or is that that would just be it would be the same thing where it would just like download and then it would just be injected before like the installation even happens I think there are a lot of options so you don't need to implement the existing code okay yeah what could we ideally do we could just make the library your can a part of Jenkins core so I'm not sure whether other contributors would agree with that but basically we could inject support of plugin loading directly into Jenkins or it's not a problem to do it for Docker images for example because for Docker images it's much more trivial so now install plugins which works only when you build the image but basically you can invoke the script or your tool when the image starts up and in such case you can also do some automatic initialization so for me the best way to get jcask integrated with plugin management is to not do any changes on the jcask plugin side but implement whatever library which can read from Jenkins YAML and which installs the plugin according to that when Jenkins starts up so basically you already support plugins TXT if you support Jenkins YAML as an input and if we can basically we can then use a single YAML definition so it will be read into places okay I see for me it would be probably the most optimal way to go because otherwise you will likely hit a lot of issues including Jenkins architecture once I haven't tried it yet so I cannot say what would be the downside okay thanks what do others think it would make sense to me the only thing I could see there was people thinking that the plugins would get reloaded when they changed them because the rest of the configuration can be reloaded on change whereas the plugin would require a reboot but there may be a way to make that clear but yeah I certainly agree that directly in the plugin is quite complicated and likely require some core changes to integrate it properly yeah right there was a pull request by Kosike at some point to have pluggable core components so basically the idea was that to be able to load core components like step 3 or Jenkins Remoting from a plugin so there was a prototype for that but this prototype has never been completed and integrated but if we put this prototype in the core we could have done something like that from plugin for base yeah basically it does exactly the same as just injecting library it just has some machinery to read plugins and extract these libraries before it really starts loading the plugins yeah it sounds odd but it's exactly what that pull request was doing yeah I think that answers most of my questions or at least kind of like it gives me an idea of like where to go from here so it sounds like the main thing is just making this work with like the Jenkins YAML file and then I guess also figuring out like how to inject that as well so there would be multiple things so supporting YAML input is definitely a thing then you would need to ensure that this input can coexist with jcasc plugin because if you just install plugins using this YAML and then jcasc refuses to load because it discovers a section which is not supported it's probably not the best experience so maybe it still presumes some integration with jcasc plugin just to ensure that the configuration doesn't bring down the instance or maybe some edit value features for example, integration with update center to show which plugins are pinned and which plugins are updateable maybe you just want to disable update plugins when they are configured for jcasc so there are multiple options for you if you want to improve integration between jcasc plugin and plugin management but yeah it's a really good question what you're interested to work on I think right now so my main focus at least for the most immediate features just getting things working with Docker but I'm just trying to figure out what's next in the pipeline I don't know maybe we can talk a little bit more about some of those options when I actually start trying to work on that okay yeah it sounds totally right and yeah so basically once you have something working for plugin manager too maybe it makes sense to create a sample demo repository where you use your configuration tool to manage plugins and jcasc plugins to manage configurations and then you can use this repository to increment the new changes and make them closer together so it will be a kind of reference implementation for using tools then all integrations can be just a showcase to them okay okay thank you for that Natasha does anyone have any other topics that they want to discuss I have some topics regarding well some topics I would rather prefer to discuss after the broadcast so if you Joseph and team can stay around for a while it would be great I can stay for about 5 minutes if we want to shut them down okay so people started dropping anyway so I think we can stop the broadcast thanks for watching okay


Can I come in sir? Good afternoon sir, good afternoon ma'am. Hello missa, how are you? Sir, I am very fine sir, how are you? Yes sir. Coming from Rewani in the morning or? Sir, I am staying with my ma'asi sir. Where is this place? Sir, Piragadi. Piragadi. You studied in Mirinda house. How is Mirinda house? Sir, it is one of the most prestigious college and the college provided a lot of opportunities sir. If you compare this Mirinda house in Dholakram and this one is better and in what way? Sir, every college is unique and provide opportunity to a large extent sir, especially colleges of Delhi University because of the exposure they have. So, Mirinda house has a historical legacy and it has developed its own brand sir. It is performing very well in terms of ranking and sir, different extracurricular activities also. Is it still for women or there was some talk of making it co-ed?  Still for women. There was talk, no sir? Yes sir, no sir. Adventure come nature study camps. Yes sir. Sir, can I remove the mask? No, okay. Sir, I have done trekking camps with youth hostel association of India. Sir, Dalhousie from Dobhi to... Sir, then Kuntutu Jyot in Kuludistik from Dobhi to Chandrakhani Pass. Sir, they were organized by Haryana Legal Literacy Authority and I wrote an essay on PCP and DT Act and their awareness. How do we stop the female fitty side? Yes, I got state-level first prize. Put that essay in some magazine or some newspaper also? Sir, they publish in their magazine sir. What on beti bachao? So, the movement when it was launched, the scheme when it was launched in 2015 sir, I wrote the essay on beti bachao beti padao. Again it was published in their magazine. So, I got second position. So, what has been effect of this program from 15 to now? Yes, sir. Sir, the child sex ratio has improved to a great extent sir. For example, in Haryana, it has improved from 880 to 924 now. So, these are the observed benefits. But it is one of the largest behavioral movements sir. It has reached the grass root level. The gram panchayats have been collaborating. Sir, Gudda Guddi boards have been launched sir to register birth of a girl child and sir school education is also being promoted. So, see now all these morals and ethics in politics. We have opposition. Opposition party they have mandate is very clear what they have to do. And lot of election manifestos are also there fooling the public. Do you think there are morals and ethics in the politics or it is just one up game. Everybody wants to be in the power and once they come to power they feel and do whatever they want. Sir, I think sir there are ethics and morality in politics as well. And the Gandhian principle will always be relevant because politics without ethics would be disastrous for Indian democracy sir. So, Indian democracy is gradually strengthened and the ethical principles still uphold that government is accountable to the citizen of the country. So, here are ethics, same thing higher arms, higher arms if your power is given to me I will support you otherwise I will win, I will go to some other party. Everywhere it is happening, Iran also it is happening. And election manifesto there will be so many promises. Not even 10 percent sir. And those promises are at the expense of who? Experiments. Like Punjab also they I think something for the farmers which was promised in 17. I think at the election time it is being given now because new elections are coming. So, where are the ethics? Sir, India is one of the greatest democracy and we are gradually improving things. And so, democracy always comes with its own challenges. But the strength, the deep roots that we have will gradually solve the problem. So, regarding anti-defection sir we can there are some issues that have to be addressed through amendments in the act. So, these issues will be handled sir in a transparent and democratic way. And the challenges will be gradually eliminated sir. You know we have panchayats and there are different bodies are there, committees are there. And there is one committee who looks after access and benefits sharing. Have you heard of that? Sir, is it related to biodiversity sir? Yes sir. Can you tell me something about that? Sir, access and benefit sharing is one of the component of Nagoya protocol. Which talks about sharing of the benefits coming out of natural resources to the indigenous population and the homegrown countries sir. You know what is biodiversity, what are the objectives? Yes sir. Sir, bio-diversity act to. So, conservation of bio-diversity with the participation of local communities. Sir, genetic resources, the benefits arising out of genetic resources have to be shared with the farmers sir. So, there are certain provisions that benefit the farmers as well. And sir, whenever certain genetic resources have to be. In article 19, we have five freedoms. Yes sir. Sir, right to freedom of speech and expression. Sir, right to settle in any part of the country. Right to move freely in the country. Sir, right to start any business and commerce activity. Whether government can take any of these rights? Sir, they come with certain restrictions and sir, in when national emergency is imposed, article 19 automatically gets. Otherwise, it does not happen. Sir, it has to be with balance with regard to the basic structure sir. So, government has the power. Government issues an executive instruction that from this period to this period and nobody can move freely in the state of umbrella. Can they do it? Yes sir. Sir, parliament, if it is a certain constitutional amendment has to be there so. Just listen to what I say. Government issues an instruction that in the interest of security and all, nobody in Haryana will move from Panchkula to south. Yes sir, government can do so sir. The constitution provides for restrictions. Nisha. What are the status of a general empowerment in Haryana rights? Sir, the sex ratio is gradually improving sir. The education reach is also improving for girls. Sir, in terms of labour force participation, we have to increase more. So, there have been a social mindset change after the launch of different schemes. But sir. Can I name some state government schemes for women? Yes sir. Sir, our daughter provides 21,000 cash to the first and the second girl child. And sir, Sukanya Samrithi Yojna for financial inclusion of girls. Sir, free education till college education sir. How many people from Haryana are representing India in the Olympics? Sir, I believe it is around 19 sir. 19. Which are the major sports? Sir, athletics, wrestling, boxing. So, this is all I can remember. What are the problems of? Sir, I believe everybody are expected to win a medal for India. Who are you betting on? Sir, previous Hindu sir. Mary Kom. So, is it fair to say that the investment environment in Haryana is on a decline? Sir, investment? Environment. Yes sir. In Haryana is on a decline. No sir, ease of doing business ranking has improved in Haryana. It has reached to third. There have been instances of industrial violence. You have had policies by the government which talked about privatisation or reservation in Haryana. Is it impacting the investment environment in Haryana? So, government has recently downgraded the salary level from 15,000 to a lesser level. And so, that reservation is for semi-skilled labour. So, the mandate provided by the government is that it would provide job opportunities to the indigenous population and may stop the irregular migration. Sir, in the long term I definitely agree that it could hamper the business environment. So, it is not a long term solution. So, tax incentives can be provided to the industries that have job opportunities to the indigenous population. What are the three major industries in Haryana? Sir, it is IT and ITES. Secondly sir, auto manufacturing sir. Haryana manufacture around 80% of motorcycles and 60% of cars. So, these and hospitality sector sir. How is the automobile industry in Haryana would be called? Adopting to electric vehicles. Sir, Haryana government is giving various incentives to promote electrical vehicles. Consumption of electrical vehicles or manufacturing of electric vehicles? So, manufacturing sir and in later term adoption. Any electric vehicle manufacturing facility in Haryana? Sir, I don't remember the name of the facility but it is around Gudgaon Manasur sir. Now, Secretary of State of USA is visiting. Are you aware of this? Yes sir. Can you tell me what was expected out of this visit? Sir, the visit primarily aims to address the issues in Afghanistan that we have because the withdrawal of US will impact our security in Afghanistan and we have a greater stake there. So, negotiations on that aspect are expected out of it sir. In your opinion, who is the better ally? USA or Russia? Who can be trust more? Sir, do I have to give one sir? Yes, you have to lose one. And why? Sir, in the contemporary time US is a more reliable partner because of the strategic depth and the relations have gone after the civil nuclear deal. Yes sir. Mehendi has certain cultural significance. Can you tell me some cultural significance of Mehendi? Sir, Mehendi is applied on festivals sir in Tej during Holi, Diwali. So, when we celebrate this festival with zeal, so this provides a spiritual benefit as well. So, it is an integral component in marriage ceremony also which kind of bring a good woman to marriage the married bride sir. Secondly sir, it has some medicinal benefit as well right from the medieval times it has cooling effect. So, in that aspect also Mehendi is important. Mehendi is represented or used differently in different religions. Can you roll icon? Yes sir, there are different designs in Mehendi. For example, Rajasthani design has more peacock motifs. Then we have Arabic Mehendi designing which is kind of difficult to design, but I try my best to do that sir. Now, what are the materials used for Mehendi? Are there different types of Mehendi? Sir, traditionally the Mehendi is derived from henna plant which is Los Ania in Armas. But in recent time the chemicals such as P phenylane diamine is also used which gives a reddish color when it combines with the keratin protein of our skin sir. You have done VA right? Yes sir. In the history, political science and all that and from Miranda house. Yes sir. Can you name one ex-CM of Delhi? She was also part of Miranda house well known, political figure. Sir, I believe it was Shila Dixit, Srimati Shila Dixit. Yes sir. That's it, very good. Now, you have Lady Sriram also right? Yes sir. Why is it called Lady Sriram? It's a strange name right? Dholatram, fine, Miranda house. Okay, but Lady Sriram, why this thing? Sir, I haven't gone through the reason for it, but I believe it is the same founder which was of Sriram College. So, no, that is okay. But why this Lady thing? Okay, Sriram, you know his name was Sir Sriram. Now, you get the clue. You have given a title of Sir by Britishers. Sir, I am not aware about that. So, the third title gives, the wife is always called the Lady. That's right. Yes sir, thank you for the information. So, instead of naming her, the Lady Sriram, you know that option. Anyway, now tell me something about monetary policy. What do you understand by monetary policy? Sir, monetary policy is the policy of RBI to control the money supplying the economy and the objective of this policy is to control the inflation, which is 4 plus minus 2 percent, sir. So, this is the objective of the monetary policy. Sir, the importance of this policy in the Indian economy is to accommodate the fiscal policy, sir. This is the main objective of the policy. Now, tell me, okay, define monetary policy. Just definition on that. Sir, monetary policy is the policy to control the money supplying the economy. You are always linking it to money control. Now, you have gold monetization. What is gold monetization? So, gold monetization is the incentive provided by the government so that the gold in the household sector can be incorporated in the formal economy to increase the resource base of the economy, sir. So, now define monetization. What is monetization? So, monetization is the liquidation of the assets that are with the government. Money value to any asset. Yes, sir. And what is demonetization? Taking back the money value of any asset. Currency, item, tomorrow gold can be demonetized. Yes, sir. I am theoretical. What is gender budgeting? So, gender budgeting as a concept aims to address and accommodate the budgets that are specifically to address the woman empowerment issues, sir. For example, there are different schemes within the budget that aims to empower women. So, different accounting of that schemes would demarcate how the budgets are allocated specifically for women empowerment, sir. Can you name one item in the budget which comes under this? Sir, I believe sir, there is a project, sir, Dhan Lakshmi which is about SHG promotion at the village level for women, sir. Your second option is police, police service. Yes, sir. That is very good. Can you name one or two police officers where other from the IPS side, one or two? Yes, sir. Sir, my motivation right from, I met her in 10th class, sir, during the public day spectacle. She was IPS officer Nazineen Bhasim, sir. Okay. Tell us something about her. I don't know. She is from Haryana Kader. Yes, sir. She is from Haryana Kader, sir. Where is she now or what is she? Sir, last time when I checked, she was in Mahendra Ghar district, sir. But I don't know about her presence. What happened to your interaction? Sir, I was in 10th class, so I just had an interaction about what is the service about. So, it was just 5 to 10 minutes interaction and the kind of boldness she depicted, sir. And it was, I can see an empowered woman in herself. She was managing the function very well, sir.   Pardon, sir? No. Boldness, you said. Yes, sir. In front of you, she showed boldness. No, sir. She was in 10th class. She was bold as a personality, sir. As a personality? Yes, sir. Okay. Have you heard of Kiran Bedi? Yes, sir. She was not from Haryana? No, sir. She was from? Sir, I don't remember the place. Punjab, I think. Anyway, so what do you know about her? So, she is presently the lieutenant governor in Pondicherry. Oh, no. She is still there. Sir, I am sorry. No, no, no. No, no. No, no. I feel we are all describing about I.T.S. She is no more a lieutenant. That's, I mean, she gave up in the reach of whatever. Okay. We have a department called Ayush. What is this department doing? What is the full form of Ayush? Can you tell me? Sir, it is about the traditional medicine that we have. What is the Ayurveda? Sir, Ayurveda, yoga. Sir, Siddha. Sir, And you for? Sir, Yunani, sir. And then? Sir, one is about, sir, I don't remember the last one, sir. Edge. What is this Siddha thing? Sir, what is Siddha? Sir, Siddha is a community as well. So, community? Yes, sir. Where, which part of India? Sir, in Gujarat and Karnataka especially. Gujarat and Karnataka. Okay. Thank you. Yeah. Hi, Nisha. Nisha, you just, I just read. It is, you also spoke on beti bachao. Beti parao, beti bachao. And you said it's one of the biggest and the most successful behavioral campaign. So, can you name some more campaigns like this, which have happened in the past? Not beti, but behavioral campaigns. Sir, ma'am, Swachh Bharata Bihar has been one of the major behavioral movement in terms of cleanliness drive, ma'am. So, that has also been a very successful initiative. Now, in terms of education, which article of Indian caste review talks about right to education for all people irrespective of caste, gender or creed? I think it is article, it is one of the fundamental duty as well and article 45 talks about it. Yeah. And what is the importance of it? Ma'am, the importance of it is that it provides a directive to the government that whenever resources are available that you provide free education, now it is from six to 14 years and primarily at the secondary level education. So, that directive would increase the education initiatives by government to larger extent, ma'am. So, Haryana has recently announced something in the direction of women empowerment, Haryana government. So, could you tell what exactly they have announced which leads to women empowerment? So, any announcements by Haryana government? Some reservations? Ma'am, there are different initiatives. For example, Mission Check is there to provide semi-skilled job opportunities to the domestic help workers. Ma'am, there are 33% reservation in Panchayati and municipal board elections. That is all I know about it. 33%. Yes, ma'am. So, it's increased recently, 20% But I think that it would help and it somewhere connects with the empowerment of women and how do you think that it will help? It will be overcome. Ma'am, reservation, as you said, that it is increased. So, 33% reservation has provided many initiatives that gender empowerment at the local level has increased, ma'am. For example, that is also reflected in the cap and charts that are there. For example, Bibipur Cups has women elected representatives and they are promoting women education. And further, ma'am, dowry is also disfavored through these Panchayats. So, ma'am, whenever women representatives are there, so more visibility of women at the local level happens. And that kind of provides incentives to the local population that they need to invest in their girl child as well, ma'am. But you just talked about dowry. So, what is the Dowry Prohibition Act? Ma'am, do you think that it is successful that it has failed? Ma'am, Dowry Prohibition Act prohibits the dowry and it makes it a criminal offense. Further, ma'am, the act has been successful. However, the mindset change at the family and the community level is missing. So, legal provisions are well in their place, ma'am. So, we need to strengthen the community awareness that you have to be resistant against dowry at the family and the community level, ma'am. So, you think that this has helped in bringing down the cases of dowry? Yes, ma'am. It has helped. Okay. And how do you think that we can get rid of this problem? Because apart from whatever provision we have or whatever the act is passed, what other steps can be taken to address this problem? Yes, ma'am. Ma'am, the recent cases in Kerala has shown that even if the state has done very well in education front, the dowry deaths are still there. So, ma'am, I believe to address this issue, more economic independence to the woman has to be there. For example, ma'am, in Haryana, they participate in agriculture, but there is no land resource in their name. So, land resource is a very empowering resource that they have. Further, ma'am, the economic independence can also be come through SHG participation. So, education, health and economic opportunities are something that we have to work upon now. What is the recent Supreme Court judgment on migrant workers? Ma'am, the judgment directed the government that they need to collate the data on migrant workers. So, it is about providing a database to migrant workers and the policy initiatives that the government would take to empower them. And what is the significance of this order? Ma'am, it has provided a motive incentive to the government and a directive to the government. However, there are some debates that certain executive decisions must be kept out of judiciary. But ma'am, judiciary has been the harbinger of rights of people. So, it is seen as both ways, ma'am. What is this one nation, one Russian card? Ma'am, one nation, one Russian card aims to increase the availability of Russian to the migrant workers to address the administrative issues that sometimes they are not able to get their Russian in different states when they move. So, it is about integrating the data across states so that the food security of those migrant workers is... What led to this that we had to come out with this one nation, one Russian card? Ma'am, there are some structural differences in terms of availability of Russian in different states. So, that integration of data did not happen. So, that was the primary reason, ma'am. Recently, what has happened which has prompted the government to take up this? The pandemic has been provided a push to the government so that they need to accelerate on this. Ma'am, the job loss and due to which they are not able to earn their livelihood and that has impacted their food security, ma'am. The people have moved back to their cities. So, there has been structural and a huge shift in terms of migration, ma'am. So, that kind of provided us the more push that a more integrated database base has to be there.


Hi, my name is Fadim. I'm a 10 years old and I'm a Hazara refugee living in Chiserva outside of Jakarta. Since I was a child, I loved karate. I had a black belt and I was a national champion. But in Pakistan and Afghanistan, my people are persecuted by the Taliban. When a bomb went off near my school, killing 126 people, I decided that I had to leave. Like many other Hazaras, I am stuck here in Indonesia. I have a mobile phone and I have started to make a film about our lives. I live in a small house with 3,000. Baz Mohammad, Rahim, and Amanullah. We try to stay positive and keep our days structured. Everyone has a job to do. Every day, Baz Mohammad makes the naan. He is kept from Malistan, but he still has five children and a wife back in Pakistan. He has been here for one year now. Rahim is from Jakarta and he has been here for 18 months. His job is to buy the supplies and he is a great cook. I especially love his fruit, the smoothies. But it is really hot for him. 18 months is a really long time to be stuck in one place. Amanullah is 20 years old. Like many Hazaras in Chisarwa, he loves to play football. In Chisarwa, football is more than just for fun. It helps keep away the tension and worry. Amanullah usually plays at a pitch not far from our house. But if the Indonesians are already there, they can't play. It really ruins his day. Some of the Hazaras have started a refugee football league. Most days are 3pm. There is a game. Many Hazaras go and watch. It's great fun. Music is another way we entertain ourselves. Abdul Khalif is a great Dambra player. So Baz Mohammad and the others made him a Dambra. In Chisarwa, we make them out of old motorcycle helmets. We love Dambra. We all try and learn English. I'm lucky because I learned when I was in Pakistan. But for some of the older men, it is really difficult. One of the most important things for all of us is to register with United Nations High Commissioner for Refugees, UNHCR. They decide whether we are genuine refugees or not. I followed Baz Mohammad to the UNHCR office in Jakarta. After 9 months, he was to find out if he had been given refugee status. He starts early and after 3 hours, he gets his letter. He's successful, but does not look any happier. When I asked him, he says he was a refugee since the day he left home. And the letter does not make any difference to that. Nonetheless, when we get home, we decided to have a celebration. We bought a fresh chicken, a real treat for us. And we invited some friends over. Afterwards, it was New Year's Eve and we played music and watched the fireworks.


YouTube, what's up, man? Fly Eagles Fly flooded the Giants. Where are the Giants fans at? Danny Dimes, Dexter Lawrence, he's mean Joe Green, Kevon Thibodeau is Lawrence Taylor. Giants fans, what I mean, what happened? Absolutely demolished that team, embarrassed the culture of the year. That team was not prepared for the Eagles. That was the most uncompetitive playoff game I've ever watched. What the Eagles did to the Giants? It was over. It was cooked. It was cooked before the first quarter was over. The Eagles look back to being high powered, looked to be the best team in the playoffs right now. Without a doubt, I know some of you are saying, relax, is the Giants? Is the Giants? Well, they were hot. Apparently it was 2007 again. Isn't that what you guys said? It's 2007 again. Danny Dimes, he's moving up to that elite echelon. What we saw was elite from the Philadelphia Eagles. We move on to the NFC championship game. I will be in Philly. We'll be going to the game Sunday. 3 p.m. We're playing Brock Purdy and the Niners. Who do you guys like? Niners are cracked. They're tough. They're really good. I think the rosters are pretty even. I really do. The biggest advantage the Eagles have, quarterback. They got Jalen Hurts MVP candidate. Probably want to be second to MVP to Pat Mahomes. They got Brock Purdy, Mr. Irrelevant, seventh round pick. Seven games started. I mean, he's done really well. I have nothing bad to say about Brock Purdy. He's been balling. He's been doing his thing. Still a little eh. He doesn't have to do much. Get the ball out there to Debo, to Christian McAfrey, get it to Kittle. They got a lot of horses over there. Great online, great running game. Good offensive coach. So it's going to be tough to stop.  Quarterback, got to agree on that. And then at the end of the day, home field advantage. San Francisco has to fly 3,000 miles to the other side of the country. Those are two huge advantages. So for me, got to go birds. Birds by double digits. Easy claps. Go into the Super Bowl. Can't wait. Love to see it. This is the Eagles team team. And because the Eagles are doing so well, we keep getting cards. I can't lie. This Eagles team team is cracked. Look at what I'm rocking right now. We got Randall Cunningham, the man, the myth, the legend. Pass lead, elite, fearless, gunslinger. He's actually cracked. Keith Byers. We got AJ Brown, Devonte Smith, and we're actually going to use Zach Erch and Dallas Goddard. Two tight end system. Both have short end, and Zach Erch has red zone threat. Devonte Smith has short end and slot apprentice. And AJ Brown has route tech and red zone threat. Jordan Malata has edge protector. Once I get Lane Johnson, they get a new Lane Johnson with like one AP edge. I'll put him on. I'll put that out there, but they don't have one. So I'm missing an edge threat edge protector. So if I run into an edge threat or a double enough, and I might have some trouble, but we'll be able to double team and slide and pray for most part. But that's the offense I'm rocking. You guys know I'm rocking the New Orleans Saints ebook. That link is below. You guys got to check it out. It will be updated this week. Tons of new plays I've been running. And if you guys have been watching MCS, tight offset is kind of meta. A lot of plays that I've been running all year are really starting to become super comp now. If you guys have been paying attention, tight offset is probably the number one used offense in Madden 23. I would, I mean, I would put that out there. And you know, I definitely come up with a lot of schemes from a lot of plays, a lot of route combinations. And this is the defense. We're going to rock man coverage. Don't have the best players for man coverage, but we're going to make it shake. We're going to put CJ Gardner Johnson in outside corner with deep knockout and pick artists. Rasul Douglas also outside corner, deep knockout and pick artists, but he's a zone archetype. So it costs me five AP on him, I believe. So just a lot, a lot of AP on players where, you know, with the God squad, you can get somebody to do that for one AP. So definitely tougher. And we have Harold Carmichael corner with just medium knockout and no pick artists. And Brian Dawkins, this is the new card right here. Boom. Insane 98 speed, 98 zone, 93 man coverage. I have the some ballhawk thing to get boost. I don't, you guys know what I'm talking about. They're the little strategy cards. And we're going to put deep knockout on him and pick artists. That's a total of two AP, I want to say. Yeah. And then the newest limited as we keep you in great cars, Javon Hargrave, 11 sacks, Pro Bowl snub, all pro snub, right there. You see him, Javon Hargrave, 97 blot shed, 90 speed, 95 finesse, 90 power, 97 blot shed, absolute stud. He's one of the reasons that he was defense is really tough, Javon Hargrave. And what we're going to put on him, we actually have his X factor, which is called relentless. And it gives him defensive down. What is it? Rush moves, no longer cost points. So he doesn't have to care about points when he does his rush attack. So he's non-stopping by non-stopping, swim, moving, bull rushing. So we'll see if it's good. And he's got secure tackler for zero.  He might be tough. He might be weak. We'll see. But like I said, when you got a theme team and you don't have any of the cheap abilities, you got to make a shake. This car, CJ Gardner Johnson outside corner, 97 speed, 97 man. This card is actually cracked and deep knockout and pick artists. So we'll see what he does. This is the Eagles theme team, New Orleans playbook on offense. And we have the four six playbook on defense boys. Tune in. I might want to start running when the springtime comes and man start dying down, run more theme teams. What theme teams are you guys rocking? Are you guys staying with legends? Are you mixing it up? I do feel like some of these could kind of be comp, especially if you mix in some of the legends. Like if you don't have just a strict theme team, because I mean, having 97 98 speed wide receivers like the Eagles theme team does. I mean, that's definitely a big deal. And really fast corners. You see 97 speed CJ 98 speed Dawkins. That's fast. And I'm assuming we're going to get a new Bradbury card here soon or a new Slade. That's going to make the Eagles team team actually super tough. So it's getting to the point where some of them might be comp, especially if we get some ability discounts, but we'll see this game was in my Super Bowl. Let's see how this team does boys. I appreciate the YouTube love. We crushed 40,000 subs. The road to 50 K starts now. Super Bowl. The Eagles showing up to a Super Bowl. Let's go boys. Yeah, the Eagles got to stop all the rinky dink. They got to be prepared to play the Niners. The Niners do a lot of the Niners are scumbags. They want a audible flip motion reverse, right? Audible flip motion. This guy play action. They want it. They want to steal yards and then they steal yards with good players. So it makes it so much better, so much tougher like they're running a play action to get a tight end open, but not only is it a tight end, now it's Kittle.  Yo, the way y'all hating on gentlemen hurts is crazy. I feel like everybody that likes sports where hurts is the franchise he play for.  Yo, you want the Eagles? I got to hate. Is that how it works? Like am I supposed to hate Dak? Look at her skin up out of there in the bowl early. I don't hate Dak. First of all, the Eagles don't have two white safeties. Okay. They got one. His name is Reed. So he might be super white. Reed, Reed Blankenship. Bro, he's been tough. He's been low key like solid. My man, Reed. Eps is not white.  He's a combo coverage. Eps is combo coverage for work to work to work to work. All right. This is RPO. I don't know how to stop it though. So what do I do? Like how do I, it's dead. It's like what am I supposed to do? But I pass committed. I didn't press.  I pass committed. He just snapped and then dude's just wide open. Because they're like a like such a cool game and love playing it. I don't want to run cover three. So literally I can't play man coverage is what you're telling me. I know I can run cover three. So I can't play man coverage. So because he can run RPO snapped over the flat, I can't run man coverage. Nice man. So awesome. Awesome game. User to DB and pick it. I should shouldn't I? That'd be something a lord would do. Nice pick bro. I mean most crazy is like they didn't even make a hot rod. He's just like I'm going. I'm out of here. See you later. Easy claps. Two men under. Swear to God. I bet my top dollar. God, I just I got the reads bro. I mean, who is that Hercules? Oh my God. What is going on man? Like why? I seriously man. Let's go man. Come on. Let's go run to Vante. All right. I'm going to start stop RPO and we went. Good tackle Aguilar. Good run bro. Way to get them six. Nice job. Should I be using an employer? Is he like fast? Is he good at anything? I mean Carmichael. Are we like are we serious kid? Oh my God.  There you go. Hargraves. Let's go on the run. Let's go. 38, 38. Be great. 38. Dundus. I got an audible chat told me. Dog. Why do I why do I just like put myself through this life? Dog. RPO.  Yo dudes would rob their mother to win a Madden game. They really would rob their mother to win a Madden game. Yo, I got a third and 10. Yeah, let me just run RPO snap and throw it. But I'm not going to look at you. I'm just going to snap and throw it. Can we get a stop? Can we get off the field? What do you know? What do you say boys? What do you know? What do you say? Thank God you do to that guy, huh? Bro, if I could just if I just know like what defense to run to stop the RPO, we get a dub here. Dawkins. Let's go man. Dummy. Five seconds left. I have a gold kicker. Well, I just want to let you guys know if you're new here. This is where it makes plays. If you're new to the channel, new to the stream, new to pretty much everything. This is where we change the game here alive. Go get it. Boy. That's why you have buyers in running bag. Six foe pro tip right here. Listen, when they run three deep, who are they going to use her? The linebacker, right? They don't want to mess up the deep safeties. So if you put your running back on a wheel route, hopefully he doesn't run with them. And then you can get a one on one with the safety, right? That's what we got. We got a one on one with the safety because in all honesty, you're not going to throw a bomb on three deep. You're not going to make them use or somebody else, you know, second good. Boom. I wish the running back was the same damn icon for every formation, dude. I swear to God. Oh, I don't like that. Reggie White, fourth and six for your boy. Oh, he's not going to the RPO. Thank God. Oh, yeah. Dawkins locking down again. Dawkins locking down again. We will get a free touchdown to Zachary. It's right here. I'm just a man. I'm just a man of genius. Real man of genius. I mean, I know the RPO is really not like a glitch, but I just feel like if I have a man on that guy and I pass commit, he should guard him. That's all. That's why I feel like it's a glitch. It's glitchy. Whipper out was wide open. I mean, he really just no huddled. Or he really just hit me with a RPO glitch. Let's go Dawkins. Boy, fourth and 20. No huddle. Come on. Always got everybody. Oh, but Javon Curse gets him. He is on tilt as the kids say in the streets. He is indeed on tilt. That's what happens sometimes. Now, this is where my conscious comes in as I'm a professional man, player and streamer. You know, this guy's just out here balling. I really do want to quit and give him his Superbowl because I'm a good guy.  So like I don't have anything to prove to myself. You know, what do I have to prove to myself? Right? Bro, why is it? Why is it why? Like he's getting real. You know, well, he quit. There it is. Oh, heart. I mean, he was he did show a lot of heart because he was he was he was down bad for a while. Like he was down bad for a while, honestly.


Most of us already know about the importance of sleep. It really doesn't take a rocket scientist to figure out that not getting enough sleep is probably going to make you tired. And being tired is probably not a good thing for pedaling bikes. That being said, getting enough sleep can often be ignored by athletes. For instance, there are those of us who need to wake up early in the morning or go to bed late at night just to get our workout in. And then I'm sure there are plenty of us who just stay up late watching TV or Netflix or some guy on YouTube talk about how you need more sleep in order to ride your bike faster. Tell me about it, dude. I'm usually up late arguing with strangers on the internet about whether disc brakes belong on road bikes or not. Surely if I write a novel in the comment section of this Facebook post, people will actually read it and agree with my opinion. Whatever the reason is, not getting enough sleep has been shown to slow the recovery process. This study on sleep restriction following heavy exercise had subjects perform a cycling and resistance exercise workout followed by a three-kilometer time trial the next day to assess how well the subjects recovered. In the control condition, subjects got a full night of sleep averaging a little over seven hours. While in the sleep restricted condition, sleep was restricted to an average of a little less than two and a half hours. Not too surprisingly, when subjects were sleep restricted, they did not fare as well the next day. But exactly how much did a poor night sleep cost them? Under the control condition, subjects saw about a half a percent drop in performance the following day while the sleep restricted condition saw a four percent drop in performance. This review confirms this stating that sleep loss attenuates the recovery process, although it actually appears that sleep loss may not overtly affect acute submaximal exercise performance. That last bit is interesting. You would assume that a bad night sleep would affect your workout the next day, and that certainly does seem to be the case if you had a hard workout the day before since your recovery will be compromised. But if that's not the case, then having a bad night sleep the night before a race or hard workout may not be as detrimental as you think. For example, this study on one night sleep deprivation on performance the following day had subjects stay up all night or get a normal night's rest before a series of anaerobic cycling tests. Interestingly enough, staying awake for 24 hours did not affect subjects performance. However, at 36 hours performance was impaired. This study on the effect of sleep on elite athlete performance stated that natural variation in sleep quality impacts psychomotor vigilance to a greater extent than athletic performance. It is suggested that one night of compromised sleep may not be immediately problematic, but that more extreme sleep loss or accumulated sleep debt may have more severe consequences. This is good news for anyone who gets the pre-race nerves and has a hard time sleeping before races. It seems that one night of bad sleep won't completely derail your performance. However, start to accumulate many sleepless nights in a row and we have a problem. This is where we move the conversation from acute sleep loss to chronic sleep loss or even sleep gain for that matter. What are the effects of adjusting your sleep pattern over a longer period of time? This study on the effect of sleep extension on collegiate basketball players had subjects undergo a five to seven week sleep extension period with a minimum of 10 hours in bed every night. What they found was that sprint time gradually improved the longer the subject stayed in this sleep extension phase. And in my experience with collegiate athletics, coaches rarely take this into account, regularly scheduling early morning practices when they know their players don't naturally get up that early and will be losing sleep by doing so. And this is not just a college athlete problem. Many of us wake up at five in the morning to hit the trainer before we have to go to work. And while I appreciate the dedication, make sure this isn't compromising the amount of sleep you would normally get. In this 2018 systematic review on sleep interventions designed to improve athletic performance, they looked at studies that implemented several sleep interventions, including sleep extension, napping, sleep hygiene, and post exercise recovery strategies. Evidence suggests that sleep extension had the most beneficial effects on subsequent performance. And while sleep extension or simply sleeping for a longer period of time each night has been shown to be the most effective in terms of performance, if you do find yourself sleep deprived, then taking a nap may be a good strategy to catch up on some sleep and improve subsequent workout performance. Let's shift gears and talk about a different but related topic, which is if you're looking to maximize performance, when in the day is the best time to go out for your ride. A lot of people report lower numbers and a lower overall feeling when they ride in the morning. Certainly seems to make sense, especially if you're not a morning person, but what does the science have to say about how time of day affects your cycling? This study on the effect of time of day on aerobic power had subjects perform cycling tests at eight in the morning and four in the afternoon. What they found was that time to exhaustion was 9% greater and peak VO2 was 7% higher in the afternoon than in the morning. These findings were backed up by this review on sleep circadian rhythm and athletic performance, which stated that athletic performance seems to be best in the evening around the time when core body temperature is typically at its peak. If you have the option of choosing when in the day you can ride, it may be best to do high intensity workouts in the afternoon. That being said, some of us are morning people and some of us are definitely not, and this will likely influence how well you performed in the morning. From this review on time of days effects on athletic performance, higher performing morning sport athletes had a higher morningness score than high performing afternoon sport athletes. Basically meaning that those of us who are morning people perform better in the morning than those of us who are not morning people. I know, shocker, right?  I was so close to getting a KOM on a local climb last week, but I did it at eight in the morning. Totally would have made up that 10 minute difference had I just waited till the afternoon. You may also want to consider what time of day you'll be racing when trying to decide what time of day you should be training. Endurance training should probably be conducted at the same time of day that performance is scheduled. They also make the point that adequate warm-up should be performed before morning exercise to ensure proper physiological readiness for intense exercise. So if you do have to do a morning workout, it may be beneficial to warm-up for a longer period of time. And in the weeks leading into a big race or event, I would try to train at the same time of day that the race is going to take place, if possible. Let's get back to talking about sleep though, but this time instead of talking about how sleep affects your training, let's talk about how training affects your sleep because it does. And maybe somewhat surprisingly, it's not in a good way. Take this study on prolonged endurance exercise and sleep disruption. Subjects had their sleep studied on four separate occasions. After a day with no exercise, after a 15 kilometer run, after a 42 kilometer run, and after a strenuous ultra triathlon.  However, the sleep pattern after the ultra triathlon day, when compared with the other three days, showed significantly increased wakefulness and delayed and decreased REM sleep. This may come as a surprise to some people. It would seem safe to assume that it would be pretty easy to get a good night's sleep after an ultra endurance event. However, the increased stress from such an event actually has the opposite effect. The same has also been found during hard training periods when athletes start to flirt with overtraining. This study on sleep disturbance in overreached endurance athletes had subjects follow either a normal or overload training program for three weeks. What they found was that in athletes that experienced functional overreaching, sleep quality declined after the training period and then improved again during the taper. It's even been shown that athletes show poorer sleep quality than their non-athletic peers. If you're thinking to yourself, this research doesn't seem to add up. I have no problem sleeping when I'm training hard. Well, your subjective measure of how well you're sleeping may not be the most reliable. This study looking at sleep quality in elite cyclists found that total sleep time and sleep efficiency decreased significantly during the high training phase. In contrast, subjective sleep quality did not differ during high training phases compared to baseline, suggesting that athletes can be inaccurate when assessing their own sleep quality. This is a pretty good argument for using some sort of sleep tracking device to ensure that you are in fact getting the sleep that you need. It's rather inconvenient that the times when you need sleep the most, like during a hard training block or after a taxing ultra endurance event, are also the times when your sleep is most likely to be compromised. That being said, there are things that you can do to improve your sleep quality. For example, this review article on nutritional interventions to enhance sleep in athletes came up with some interesting findings. Diets high in carbohydrates may result in shorter sleep latency or the time it takes you to fall asleep. Diets high in protein may result in improved sleep quality, while diets high in fat may negatively influence sleep time, and when total caloric intake decreases, sleep quality may be disturbed. If you've ever tried to go to bed on an empty stomach, you probably already assumed that reducing your calories affects your sleep. However, the other points about carbs, protein, and fat were more surprising. There are also non-nutritional strategies that you can try as well. This review on sleep recovery and athletic performance states that a generalized recommendation is that athletes need seven to nine hours of sleep per day. However, this will vary between individuals. Elite athletes who train four to six hours a day may require between 10 and 12 hours of sleep per day. A good approach is for athletes to sleep for the amount of time that is required to feel wakeful and alert throughout the following day. This is often easier said than done, but this article goes into some research-backed strategies that you can use to improve your sleep quality. Some of these include going to bed and waking up at the same general time each day, don't use a bedroom clock, avoid coffee and alcohol before bed, avoid watching TV, working, reading, or eating in bed, etc. And while naps can be useful to catch up on missed sleep, they should be limited to 30 minutes and avoided in the late afternoon or evening. And then of course there are the pre-race nerves which often keep people awake the night before a race. As I stated earlier, one night of bad sleep is not as detrimental to your performance as you might think, but it can't hurt to get as much sleep as possible before a big event. Relaxation techniques such as positive suggestion and creative visualization are recommended as part of the sleep routine to ensure a clear mind and relaxed state when going to bed. I've generally found that the more racing I do, the less nervous I get for each race. At this point in my racing career, I have no problem sleeping the night before a race, but there was a time when that was not the case. For beginner racers, the pre-race nerves should dissipate the more races that you do, which is one of many reasons why it's often a good idea to have many B and C priority races before your big A race. Thanks for watching. If you enjoyed this video, be sure to give it a like, subscribe for weekly science-based cycling videos just like this one, and share this video with your cycling friends. I'll see you in the next one.


Mohammed, in the last report, a briefing you did to the Security Council, you wrote and spoke of, and I quote, a worsening security situation in the entire Sahel. And you elaborated and spoke about benditism, terrorism, inter-communal violence. You also mentioned some progress on the governance side, democracy building, but basically you concentrated on the worsening security situation pointing to Mali and Burkina Faso particularly. So my question to you is, could you give us a little bit more detail on the specific kind and the magnitude of the security challenges in that region, and also try to tell us what organizations like the G5 Sahel or Burkina or the UN mission in Mali actually can do? Please, Mohammed. Well, there are two areas to keep in mind here. First of all, the Sahel and then the Lechad Basin area, which are facing specific threats from terrorist and violent extremism. In the Sahel, the result of the situation and the activities of the terrorist group in north of Mali, which has descended to central Mali and now is pulling over into Burkina Faso and Niger. We are indeed witnessing what we have characterized as this deterioration in the security situation in the Sahel region. And evidence of it is the almost now daily attacks by terrorist groups in Mali, of course, particularly in central Mali, which has also triggered inter-communal conflicts because of the skilful manner in which the terrorist groups have infiltrated setting communities, leading to an unfortunate characterization of the entire community as supporting terrorism, and therefore the kind of attacks that we see, very unfortunate attacks that we see, for instance, in Mali, between the Pearl communities and the Dagon. And then, of course, this has flowed over into initially into Niger, in west of Niger, in the provinces of Tilabere and Tyre, which also are more and more witnessing the presence, the very active presence of these terrorist groups. Recently, and this has caused the entire region to wake up to this challenge, we have also seen in the Sahel the phenomena of terrorism descending into Burkina Faso. Burkina Faso, which otherwise had been seen as a fairly stable, strong country, sort of a buffer between the Sahel and the coastal states, is indeed descending into this instability, regular attacks while we were here. Two days ago, there was an attack near Fadah Gruma, which has come pretty south because this is one of the bigger cities, towns in Burkina Faso, a little bit outside of the Zoom and Sahel region. And it's a crossroad city linking many of the countries such as Benet, Togo, Ghana, and in fact a major regional highway into Niger. So when cities like that come under threat, then you see that this phenomena is expanding. So in general, that is the threat in the Sahel. And this particularly linked to terrorist groups which have been known to exist in north of Mali and have declared and do have links with international terrorist groups, al-Qaeda, Islamic states, et cetera. Now in the lecture basing, it's a slightly different story. You could talk of a homegrown terrorist group, which Boko Haram is, haven't come out of Borno State in northeast of Nigeria, and initially affecting six northeastern states of Nigeria and then spreading into Cameroon, into Chad, and into Niger, for instance, south of Niger in Defa County. And although it was seen as maybe perhaps just a fluke, it has shown resilience. In the campaign that brought current President Buharing to power, his strength and I think the perception that he succeeded in giving was that being a former military man, and a rather tough reputation from those days of military governments in West Africa, that he would take on and defeat Boko Haram. Boko Haram recently celebrated his 10th anniversary, and that more or less in the 50th year of the government of President Buharing. So it hasn't been that easy to fully contain Boko Haram. It remains effective in Borno State. I should say the progress has definitely been made, because before it was at least six states in northeast that were threatened. Today, Boko Haram's influence and effectiveness reduced to Borno State. So that's definitely progress. And certainly even in Cameroon, in Chad, we have seen that there is their influence or their effectiveness that have been reduced, and it's reduced to just predatory attacks on communities, on villages, etc. The response of the region has been, in both cases, on the one hand, the creation of the Jason Sahel as a community of countries facing this existential threat from terrorist violent extremists in the Sahel. And they have been able to organize to seek to address the phenomena in a comprehensive way, more or less along the lines of whether you and advocates that it should be a total approach, not just a security approach, but also address root causes. That means address the poverty and sometimes exclusion. And what Professor Roberto so has talked about, the governance deficit that in some of these countries, because the territories are so huge, whether you take Mali or Niger or Chad, and the government itself, the question of state capacity, so limited, its presence has not been felt in some communities. And then let's face it, there has been clearly some discrimination and negligence and just not the right attitude of some communities in the past. So all of these need to be attacked at the same time as we seek to address the poverty and the lack of basic socioeconomic infrastructure of schools, of education, providing for women and youth, particularly generating youth and employment. So the Jason Sahel has this comprehensive approach in addition to seeking to stand up a force to fight against terrorism and which force, of course, UN position has been very clear, especially Secretary General and all his advisors have recommended that this needs the support of Security Council. And so we still hope that Security Council will come around to authorize support, direct support to this force. And very quickly, if we shift back to lectured basin countries, they have also made their own effort in standing up what is called the multinational joint task force, where the four countries have contributed troops. I must say they have been a bit more even advanced than the Jason Sahel, which is in a way still working project in progress. The MNJTF has actually been operational with support, you know, from Force Balkan, which is deployed in the region, but also from EU in particular, but partners such as U.S., France, and the U.K., which have provided bilateral support. And then Nigeria's role there has to be acknowledged, where the initial 100 million dollars was granted from Nigeria. So there is that effort to deal with the problem in the security sense. But for me, the most significant is the acknowledgement that the root causes of this phenomenon of violent extremism and terrorism needs to be addressed. Hence, in the lectured basin, you now have a regional stabilization strategy, which addresses not just the security aspect, but indeed is also looking at how do we ensure that this objective of sustainable development, SDGs, is actually part of the national programs decentralized to these regions where we are seeing high levels of poverty, low electricity rates, lack of health, and other basic facilities that need to be there. And now to give it a regional chapel, we have recently seen the EQUAS convene a summit on the 14th of September, where West Africa as a whole together with Sahel. And it's significant that for this summit, Cameroon, Chad, and Mauritania were invited. As if to say, this is no longer a problem just exclusive to the Sahel countries, like Chad basin countries. It's a problem that is threatening even coastal states and countries like Senegal, and Côte d'Ivoire, Ghana, Togo, and Benet are saying we would like to join hands in tackling this phenomenon and in ensuring a truly regional approach in the fight against terrorism and violent extremism. What I understand you're saying is that the root courses, of course, are not terrorism and jihadism, but governance, poverty, lack of sustainability in development. But when I understood your interventions yesterday and the day before here at this conference correctly, you were basically saying the Europeans and the Americans should engage as strongly, and I understood militarily, as they do in Syria and Iraq. Is that your recommendation, actually? Well, some who will be probably less diplomatic will say that until the Libya problem is solved, what we are doing in West Africa and Sahel is maybe just putting a bandage on the wound because they will argue strongly that, and in fact, some of the heads of state in the region often say, we told you to be careful about Libya, and you didn't listen. So perhaps as Colin Powell would say, if you broke it, you fix it. And until Libya, frankly, is stabilized, that it's a capable state there and doesn't become a theater where all these groups have free rein and with a different support. So that's the concern of Sahel and West African states. Yes, it's true that if you look at governance issues and if you look at neglect of past governments, particularly military governments in Nigeria, it's not a secret that most of the military governments were left by people from the north and who, frankly, did not do enough. Shouldn't be the case that you go to Borno and literacy rate is less than 50 percent. That's not acceptable today, that there are not enough schools. And you can repeat that of whether it's extreme note in Cameroon or in Chad and in the areas of Burkina Faso where you're seeing this phenomenon. There are certain patterns that there was clearly, I mean, 60 years after independence, it shouldn't be that that level of poverty still persists, but it's the reality. And then not to forget even the aspect of women, that they are not being enrolled in school. The fertility rates are still too high, whether it's in Niger or Mali. So all these issues need to be dealt with, but we have to also understand that today the groups that are fighting there are aligned to international terrorist groups of Al-Qaeda, of Islamic State, Islamic State West Africa province, claiming attacks in Niger, attacks that led to killing of Americans in northeast of Nigeria, of Borno State. Now I'm saying that one of the factions of Boko Haram is fully aligned with Islamic State West Africa province. So there are those internal factors with your governance issues that need to be dealt with, but our concern is also that these groups are aligned with international terrorist group. And that's why we say that the same vigor with which these nefarious groups were taken on and defeated in Iraq, in Syria, we are not seeing that same favor, that same vigor, but we need that on the part of international community. Thank you.