Hated in the Nation: Black Mirror, Can It Happen?

Before we talk about Hated in the Nation, let’s flashback to when this episode was first released: October 21, 2016

In 2016, the European Union teamed up with big tech companies like Facebook, Twitter, YouTube, and Microsoft to launch the “Code of Conduct on Countering Illegal Hate Speech Online.” This voluntary agreement aimed to fight the spread of illegal hate speech. The platforms committed to reviewing and removing such content within 24 hours of being notified. While it was a significant step forward, challenges remained regarding its effectiveness, accountability, and balancing free speech with regulation.

Smartphone manufacturers integrated facial recognition features into their devices in 2016. This allowed users to unlock phones, authorize payments, and access secure apps using facial biometrics, adding an extra layer of security and convenience.

Also in 2016, the Robird, developed by Clear Flight Solutions, emerged as an innovative solution for bird control, particularly in environments where pest birds could cause significant damage or pose safety risks like the airport. 

The Mirai botnet attacks of 2016 were a series of cybersecurity incidents that targeted Internet of Things (IoT) devices such as security cameras, home routers, and smart home devices. The hackers exploited common vulnerabilities like default passwords and insecure configurations to infect a large number of IoT devices and launch massive distributed denial-of-service (DDoS) attacks. These attacks highlighted the security flaws in IoT devices, leading to more efforts to improve network defenses against such threats.

In 2016, costume companies and retailers got into trouble for selling offensive Halloween costumes. Some faced backlash for designs that were seen as perpetuating harmful stereotypes. Celebrities like Chris Hemsworth and Hillary Duff were also called out for their costume choices. However, they weren’t the most hated figures of the year.

In February 2016, Martin Shkreli, a businessman, appeared before a congressional hearing to testify about drug pricing practices. The hearing focused on his company, Turing Pharmaceuticals’ pricing of Daraprim, which had been raised from $13.50 to $750 per pill, and its impact on patient access to affordable medication. Shkreli’s unapologetic demeanor and evasive answers during the hearing only made the public angrier, cementing his status as one of the most hated people in the world.

And that brings us to episode 6, season 3 of Black Mirror, “Hated in the Nation.” This episode isn’t just a crime drama; it dives into the dark side of social media and technology. It makes us think about how tech is used in climate change and law enforcement and how online anonymity, mob mentality, and viral outrage impact society. Who is responsible for the fallout from viral trends and public shaming? What are the ethical and moral implications of our actions online? And how do we handle the backfire of our good intentions? 

 In this video, we’ll explore 3 themes of this episode and determine whether similar events have happened — and if not, whether they are still plausible. 

The Right to Offend

In this episode, detective Karin Parke found herself plunged into one of the most disturbing cases of her career. It all started with the mysterious death of a journalist who had been targeted online. The hashtag #DeathTo seemed like a cruel joke, but it quickly became clear that this was no coincidence. Each victim had been publicly shamed and vilified on social media, and now they were turning up dead.

Most of the people who used the hashtag #DeathTo didn’t think it was serious. They saw it as just another way to vent their frustrations or join in on the latest online mob. They believed joking online shouldn’t have real-world consequences, and they never imagined their actions could lead to someone’s death. This mindset highlighted a disturbing hypocrisy.

The inspirations for this episode were plenty. The creator of Black Mirror, Charlie Brooker had firsthand experience with public backlash after writing a satirical article for The Guardian in 2004. In the article, Brooker wrote, “John Wilkes Booth, Lee Harvey Oswald, John Hinckley Jr, where are you now that we need you?” — implying the assassination of then-U.S. president George W. Bush.

This led to a torrent of violent messages directed at Brooker, prompting him to apologize and The Guardian to remove the article from their website. Although this experience occurred before the rise of Twitter, with early social media, people no longer needed an authoritative platform to share their unsavory thoughts anymore. That was… until 2013, when the public had enough and the right to do whatever you want on the Internet officially ended. The warning signs came in the form of Cancels.

Kevin Hart faced significant backlash over homophobic tweets from nearly a decade earlier. These tweets resurfaced after he was announced as the host for the 2019 Oscars. The controversy led to Hart stepping down from the gig and issuing multiple apologies.

Roseanne Barr posted a racist tweet about Valerie Jarrett, a former advisor to President Obama. The tweet was widely condemned, leading to ABC canceling the 2018 reboot of her show “Roseanne” and relaunching it without her as “The Conners”.

Kathy Griffin faced intense backlash after posting a photo of herself holding a prop that looked like the severed head of President Donald Trump. The photo sparked outrage across social media and led to Griffin being fired from her role as co-host of CNN’s New Year’s Eve broadcast, as well as receiving death threats.

And the list continues. 

But this is not limited to public figures. When normal people do something that the public feel is disrespectful, they are often called out now. 

In 2014, a teenager from Brecksville, Ohio, Breanna Mitchell posted a selfie on Twitter smiling at Auschwitz. The photo was widely condemned. But the phototaker wondered if in fact the mob against her had gone too far. Was she really not allowed to smile? 

Following the popularity of the TV series “Chernobyl,” there was an increase in tourism to the Chernobyl Exclusion Zone in Ukraine. Some visitors were criticized for taking playful or inappropriate photos at the site of the nuclear disaster.

In this episode, we are asked to question the rights people have to express themselves and to fully understand what the freedom of speech actually means. 

Freedom of speech is not absolute and is subject to certain limitations, such as when speech incites violence, promotes hate, or jeopardizes public safety. In democratic societies, there are often laws and regulations that balance freedom of speech with other societal values.

While freedom of speech protects the expression of diverse viewpoints and critical discourse, it also entails accountability for the impact of one’s words on others and society at large. “Hated in the Nation” reminds us to be mindful of what we say and do online, because while we may take full liberty of our freedom of speech, we never know who might be watching, or better yet, recording.

Unpopularity Contest 

As the investigation unfolds in Hated in the Nation, it is revealed that the ADIs, those robotic bees, have been hacked by an individual seeking to punish those who were nominated by using a social media hashtag, #DeathTo.

Trending topics are familiar, the internet is known to use hate and anger as clickbait through sensational headlines and polarizing content. Media outlets and content creators capitalize on that to boost engagement metrics like likes, shares, and comments. Additionally algorithms amplify this by promoting content that aligns with users’ beliefs, creating echo chambers that reinforce extreme viewpoints. 

While effective for driving traffic, these tactics undermine civil discourse and exacerbate societal tensions. For instance, during the 2020 U.S. presidential election, many right-wing users were frequently exposed to posts and news articles supporting claims of election fraud. This led to a stronger belief in misinformation and contributed to events like the Capitol riot on January 6, 2021. 

But it doesn’t begin and end in politics. Echo chambers are also prevalent in other communities as well, including health and wellness, sports, lifestyle and hobbies, and entertainment. 

Gamergate was a 2014 controversy that started in the gaming community but quickly became a broader cultural phenomenon. It involved harassment campaigns and online abuse targeting women in the gaming industry and facilitating the spread of misogynistic rhetoric and coordinated attacks against those perceived as threats to the status quo in gaming culture.

Trends are essentially the heartbeat of the Internet. It keeps it alive and active. With an endless scroll of influential idiots to follow, it’s hard to predict what people will get caught up with next. 

“Momo” was a controversial and widely discussed online trend that emerged in 2018. It involved a creepy-looking sculpture of a woman with exaggerated features, initially created by a Japanese artist. The image was used in online challenges on social media platforms, where users were reportedly encouraged to contact “Momo” and engage in dangerous tasks that could lead to self-harm or harm to others. The trend spread globally, causing panic among parents, educators, and Kim Kardashian.

Many experts and authorities suggested that the trend was largely a hoax or urban legend, with no confirmed cases of direct harm linked to it. Despite the ambiguity surrounding “Momo,” it highlighted broader concerns about the influence of online trends and challenges, particularly those targeting vulnerable individuals such as children and teenagers. 

But online challenges have long existed: 

The Tide Pod Challenge gained infamy in 2018, with participants, primarily teenagers, posting videos of themselves biting into or consuming laundry detergent pods. 

Originating in Russia between 2015 and 2016, the Blue Whale Challenge reportedly encouraged participants to complete a series of tasks over 50 days, culminating in self-harm such as carving “F57” into their writs or suicide. Russian independent media, Novaya Gazeta reports that about 130 children have killed themselves after participating in this game. 

And let’s not forget the ever fateful, Choking Game. Although not exclusive to social media, the choking game is as it sounds. It involves self-strangulation or suffocation to induce a temporary high or euphoria. In the U.S., 82 children aged 6 to 19 died from playing the Choking Game between 1995 and 2007, according to the Centers for Disease Control and Prevention. This ignited fear as the game gained popularity online in 2016, with over 36 million YouTube results, many of which providing instructions for this activity.

I can go on… but let’s stop there.

The reasons for following trends are as basic as human connection and community, but social media and digital platforms often play a role in what trends we follow, promoting content through algorithms. While humor and creativity can trigger the algorithm, nothing sparks engagement like content that promotes fear and loathing.

Fake Animals, Real Hacks 

RoboBees are tiny, insect-inspired robots developed by researchers at Harvard University’s Wyss Institute for Biologically Inspired Engineering. The project, which began in 2009, aims to create autonomous flying microrobots capable of performing tasks typically carried out by bees, such as pollination. 

Much like the ADIs (Autonomous Drone Insects) in “Hated in the Nation,” RoboBees are incredibly small, weighing just a fraction of a gram. They are constructed with components made from lightweight materials like carbon fiber. 

Early versions of RoboBees were tethered, receiving power and control signals through a wire. However, researchers are developing untethered versions with onboard power sources and advanced sensors for autonomous navigation and operation.

Developing fully autonomous RoboBees requires advanced sensors, control algorithms, and efficient onboard power systems. Current research includes creating lightweight micro-batteries and energy harvesting technologies. Another area of focus is developing swarm behavior, allowing RoboBees to work together, similar to how real bees operate in a hive, which involves sophisticated communication and coordination algorithms. 

 “Hated in the Nation” illustrates the dangers of such technologies being misused for surveillance and targeted attacks. But real-world researchers must also assess their impact on ecosystems and ensure responsible use. 

Overall, RoboBees represent a fascinating intersection of biology and engineering, with the potential to address critical challenges in agriculture, environmental conservation, and disaster response. Despite the significant technical and ethical hurdles that remain, the ongoing research and development efforts hold promise for a future where RoboBees could play a vital role in various fields, just as ADIs were intended to do in “Hated in the Nation.” 

The stark comparison underscores the importance of careful consideration and regulation to prevent potential misuse and unintended consequences. As we saw in the episode, failure to do so will be dire. But the real world is also full of alarming examples.

In 2011, a cybersecurity breach at Creech Air Force Base, Nevada, compromised systems controlling US Predator and Reaper drones. Malware — including a keylogger, a virus used to capture passwords — infected both classified and unclassified networks, raising security alarms — and ultimately impacting the control over the drones operating in Afghanistan. This incident spurred efforts to bolster defenses against cyber threats targeting essential defense systems.

But alas, no technology can be considered completely unhackable, as the potential for exploitation often exists due to the evolving nature of cybersecurity threats. 

Governments allocate substantial portions of their budgets to cybersecurity. For example, the United States federal government proposed a $12.33 billion budget for fiscal year 2025 to secure federal networks and combat nation-state cyber threats and hacking campaigns. This represents a 10% increase from the previous year.

However, all the security didn’t prevent a global tech outage on July 19, 2024, which grounded airlines, knocked news channels off the air, brought banks offline, and disrupted 911 operators. People worldwide couldn’t boot up their computers due to a faulty software update from cybersecurity firm CrowdStrike, causing Windows computers to crash with the Blue Screen of Death. World wide chaos, all due to a simple error — not a malicious hack. 

So it seems, when it comes to our technological infrastructure, we are only as strong as our weakest link.

Whether we are part of the swarm or trapped in it, “Hated in the Nation” reminds us of our personal and collective mistakes. As technology advances and our communication expands, so does our isolation and the power of the mob. Safety in numbers is an illusion, and acting alone is impossible. What happens to your neighbor will likely happen to you. We are playing with unstable toys — new and shiny, but precarious dominoes ready to fall. We are right on track for events in this episode to unfold as it’s harmful to stay alone and terrifying to join the crowd. 

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What I Should Have Done Before Writing My Novel | Novel Planning

I gave myself a lot of freedom when I started writing my novel four years ago, and it’s been great! Yes, four years is a long time, but I began this project with the intention for it to last. I’ve enjoyed every step — even though there were some dark times in between — but mostly, I love that I get to keep working on it. It’s a pleasure to see it evolve.

The project is a trilogy, totaling over 300,000 words. I’ve drafted all three books, and now it’s time to tie everything together. And I mean: EVERYTHING. The story has changed a lot since I started, so I need to go back and ensure consistency. It would have been ideal to get everything right the first time, but better now than never.

Yes, three separate manuscripts down and now going back to revise. That’s where I am. I’m all about slow progress with this project. But I understand not everyone is with theirs. 

It’s crazy to recommend that other people take on something so big with complete abandonment like I did. But I really started working on this giant project without a blueprint and kinda just made my way as I went. I’m still alive and I’m confident that it’ll end up being something I’m proud of, and I have the patience and stamina to get it there. But if you are starting your journey, or you had done what I did, know this, it’s never too late to pause and do some planning. 

Today, I’m going to share with you what I did when I started working on this project and talk about what I should have done. All of this will be framed around what is known as the 5 P’s of planning a novel. 

If you are interested in learning more about the 5 P’s  and how to fully complete a novel, check out this course by Reedsy. The folks at Reedsy had been friendly enough to reach out to me and allowed me to get a preview of this course and it definitely sparked a lot of ideas for me. Please use this affiliate link, if you want to learn more. Thank you so much!

The five P’s are key elements of your novel that you should consider before starting. You can dive in without any planning, as I did, or you can do the bare minimum to organize your thoughts. In my opinion, that means simply making some notes on the five P’s.

Now, you are probably asking what are the five P’s? Don’t worry, I’ll get to that. Let’s start with the first one: The Pitch. 

The Pitch: 

What I Did

I didn’t really think of the pitch when I started this novel process. I built my story around an event. Not the character or setting, but an event. A moment of intensity. The inciting incident. It all starts with a character losing a competition and then biting his competitor. From there the world falls apart around him. What does that mean? I did not know until I started writing.

I think this is exactly the reason why I swayed and had my story go in a broad direction. That’s why it grew in the telling, out of control. 

I did not have a pitch. I didn’t even want to think about the pitch. The thought of marketing my story in anyway would have probably turned me off from writing it. But I was thinking of the pitch the wrong way.

What I Could Have Done

Yes, while the pitch is ultimately how I would be communicating the story to Netflix or people I’m stuck on the elevator with, it’s more than that. It’s understanding what my story is actually about. 

The pitch is about story, not about theme or style.  It’s about clearly defining the beginning, middle, and end of your book. A pitch is the most basic of outlines for the story, and a story is about change—what transformation does the character go through in the narrative? 

A strong pitch is specific and driven by conflict. What is stopping the character from reaching those changes? If the outcome is uncertain, with a difficult choice at its core that adds tension and intrigue, that will be the ingredient that keeps the reader turning the pages.

While it’s certainly much easier to write now after I have my draft, what I should have done at the start was distill my novel into a few short sentences that served as a north star. Arguably, the most important sentences of our project is the pitch, but no pressure. 

Here’s the pitch of book one of my trilogy: 

“When a boy with dreams of glory loses a critical competition to his rival, his anger triggers a hidden power that shakes the very fabric of his confined world. As his uncontrollable abilities make him the prime suspect in a series of mysterious events, he becomes a target for those who see him as both a weapon and a threat. Torn between clearing his name and controlling his newfound powers, he must decide whether to embrace his role in an impending rebellion or risk losing everything he holds dear.” 

The Protagonist: 

What I Did

I started this project as a way to vent during the pandemic, so I didn’t need to delve too deeply to develop my protagonist. In many ways, the protagonist was my response to the world—a way to throw a tantrum without hurting anyone. Every bad thing I put the protagonist through as a writer, I experienced and responded to as myself.

What I Could Have Done

While I was pulling a lot of inspiration for my protagonist from my personal experience, what I should have identified was less of how my character would react to circumstance, but rather what were his wants and needs. 

Understanding that would have helped me uncover the goals that drove him forward.

‘Want’ is something the character believes they deserve—often a false driver that can mislead them. It might push them down the wrong path, which acts as fuel for conflict in the story.

‘Need,’ on the other hand, is what the character fundamentally desires, even if they’re not fully aware of it. This deeper need may eventually compel them to change their goals and, in doing so, evolve as a person.

For example, my protagonist wants glory and power, but what he truly needs is to feel cared for and valued.

When it comes to character profiles, I didn’t focus on them until after I wrote the first draft. Surprisingly, I found this process enjoyable. Sometimes, I even took it a step further by imagining a famous actor playing the role. This helped me visualize the character more clearly and kept them consistent throughout the story. It would have been incredibly useful to do this during the planning stage, but I’m glad I discovered it along the way.

The Plot: 

What I Did

I never really considered the plot in its entirety. Instead, I allowed the story to develop organically. I knew I wanted to bring the characters together in a dramatic, action-packed scene at the end, but I hadn’t thought about how I’d get there until I started writing. The only thing I was certain of was that the character would bite his rival, leading to chaos. Beyond that, I wasn’t sure what would happen next.

To be honest, I think too much planning would have made me stop writing altogether. The writing and discovery process was therapeutic for me, and if I had planned the plot in detail, the experience would have been different. It was the process itself that I enjoyed the most.

What I Could Have Done

Novels offer the freedom to structure stories in ways that aren’t always possible in movies or television shows, and I love that. I used to be caught up in traditional writing structures, like the hero’s journey, but I’ve realized that approach doesn’t work for me if I want to write freely.

Now, I have a new way of thinking about plot: it’s a symphony of change. Change is the protagonist’s journey, and by the end of the novel, the protagonist should be a different person. Understanding this process of change helps build the framework for the story..

The protagonist wants X, achieves X, but realizes it’s not enough. They learn that what they need Y, and ultimately achieve Y.

My protagonist wants glory and power, he achieves that, but realizes glory and power are not in his control. He learns that what he needs is friends, families, and allies. He ultimately finds people who care enough to save him from a dire situation. 

Point of Views: 

What I Did

I chose to write in the first person past tense. Although I sometimes consider this choice, I’m firm in my decision not to change it.

Writing in the first person was essential for me, especially during uncertain times. It allowed me to actively express myself. Was first person the right choice for storytelling? I honestly believe so. Without it, the story might have expanded into something entirely different. The first-person perspective imposed some limitations, keeping the narrative firmly within the character’s point of view.

Although I frequently think about the possibility of switching to third person, it’s tempting but not something I want to pursue. The first-person viewpoint compels me to be creative in how my main character discovers information, which I believe contributes to the unique style of the story. Of course, this is all in hindsight.

I felt most comfortable writing in the past tense. I knew that if I tried writing in the present tense, I would trip myself up. The project is just so big, and I needed to make it as easy as possible for myself. That’s all I considered when I picked POV and tense. What’s the easiest? 

What I Could Have Done

Like I said, I didn’t spend much time considering the point of view initially, but I now realize I should have weighed the pros and cons of each POV and tense more thoroughly.

When deciding, it’s important to consider the balance between immediacy and depth. For me, depth is the more crucial factor. I value a deeper, more immersive exploration of the character’s inner world over the immediate impact of the narrative.

But all of that is based on my personal opinion. What I should have done was test it out a bit. 

One useful exercise would be to write a few paragraphs from different viewpoints to see how each one affects the story. Does the chosen POV feel like the right fit? Answering that will bring so much clarity. 

Of course, it’s something I can still experiment with, and it could serve as an interesting short story exercise. But it would have been nice to get that confirmation at the start, because at this point, I’m not going back to change the POV and tense. NOT GOING TO HAPPEN!

Although, I still wonder what if… what if I did write in third person…? That temptation of changing it still lingers because I never got that assurance. 

The Place: 

What I Did

My story grew in the telling, and so did the setting. Partway through drafting, I embarked on a world-building journey, which continues as I write and edit subsequent drafts today. It’s such a great experience seeing all of it come to life and get clearer and clearer.

Although my novel writing process began during the pandemic, it is not a pandemic story. I wanted to create a setting that was more challenging for the main character than the world of 2020. Therefore, I chose a dystopian, post-apocalyptic post-war future as the backdrop. What did that mean to me? I’m still trying to figure that out. 

What I Could Have Done

I took some inspiration from the real world, but my world was fully fictional. And that left a lot of holes to be filled in and made things hard, especially while writing in first person. I would use metaphors but then go, wait… does my character know that? 

To address this, I could have taken steps to better understand what my character knew or didn’t know by really getting some clarity of the setting. For example, I should have asked: What global events occurred prior to the story? What is the state of technology? What is the culture of the people? How close is he to a body of water? What is the weather like? 

I also should have experimented with taking a real-world setting and making it fictional. Although I considered this approach, I didn’t delve deeply into the research and detail, so I abandoned it. Moving forward, I need to decide if my world is set on a fictional version of Earth or another planet altogether. 

Either way, I should have started by gathering some inspirational pictures of real places and blending it with some fictional motifs on mood boards. Additionally, taking notes and involving some of the other senses, such as smell. For example, at one point I decided that the atmosphere in my setting is polluted and breathing is hard. How does that affect everyone who lives there? 

There you have it, those are the Five P’s you should consider before starting your big project. If you found these tips helpful, I got them from the How to Write a Novel course by Reedsy. If you’re interested in learning more, check out the link in the description. 

Even though I’m not a planner by nature, I found this planning exercise to be very helpful at my current stage, even though I’ve already completed the first drafts. For me, the real work happens during the editing stage, and now I feel better equipped to tackle it. 

It might seem like the long way around, and perhaps if I had done this planning before starting, I wouldn’t be in this situation. But as you embark on your own journey or take time to regroup, you’ll find that there is no perfect method—what works is unique to you. So, I don’t dwell on missing any steps, because unlike assembling IKEA furniture, writing a novel isn’t so straightforward. Take what works, leave what doesn’t, and be flexible enough to move steps around.

Planning is valuable, but it doesn’t have to be confined to the beginning. Gaining insight at any stage is useful. That’s why it’s beneficial to check in and get advice from courses now and then, as they offer strategies and approaches to regroup after major milestones or writing sessions. So do check out this one from Reedsy!

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My Gains from Rouvy “Build Your FTP” Workout | Project: FTP Builder (PART 5)

I’m Elliot, and I’m here to improve my cycling skills. To achieve this, I’m embarking on a project I call FTP Builder, inspired by the workout I’ll be taking on in Rouvy. This series will be told in five parts. This is the conclusion, entitled: The Gains


We’ve made it! What a journey. At last, we are here at the final part of this project. When I began, I was confident that after going through this training plan and racing the race, I would emerge as a better cyclist. I knew that if I put in the work, I’d see positive results in the end. 

But as we know with sports, there are no guarantees. You can trust in the process and do every workout perfectly, but the only thing that matters is what happens on the day. And that’s what I love about it.

So, I returned to Stanley Park, both the virtual version and the real one, after a couple of weeks of recovery. In Part 2 of this series, I ran two time trials, to give myself a baseline number of one lap around the Stanley park course. As you may recall, I am training for a race later this year that will require me to do four laps of this course. So this remains to be appropriate training. 

The goal in this episode is to do the time trials all over again and then compare my results. Did I improve? Do I have a proper strategy for when I have to do this in a competitive environment with other racers around me? What areas of my cycling abilities should I focus on after this? Where are my weaknesses still? These are all questions I have in the back of my mind as I return to the start line of the Stanley Park course.

Let’s begin! 

Here I am once more in Rouvy. Last time I took on this course in the virtual environment, I had a feeling that I might not have given it my 100%, that in the end, I might have left a bit in the tank. Of course, in the moment, I was probably thinking about pacing appropriately, building up as I went, and aiming for a negative split.

This time, I wanted to try something different. I started off a little more aggressively, aiming to hold a steady pace for the whole course.

I immediately got my watts into the 200s, aiming for around 220, which is just around my FTP. This was about 40-50 watts faster than my first attempt. Things were looking good!

About 3 minutes into the time trial, I was just under 200 meters ahead—not far enough to feel comfortable. My ghost could still catch up, even though I was pushing much more power. But as more time passed and I maintained the pace, I was able to keep building the gap, which was exactly what I intended to do.

One interesting point to note was my heart rate. During my first attempt, my heart rate was about 15 bpm faster than in my second attempt, even though I was pushing harder the second time. This was good news, though it could also mean my heart rate monitor wasn’t working properly. Who knows?

I reached the first split at 7:12 in my second attempt, 42 seconds faster than my first attempt, which was 7:54. I was on pace to break my record and still felt relatively good as I approached the hill.

There was no sign of me slowing down at this point—I was full steam ahead. At the climb, my heart rate rose, but compared to my first attempt, it was still at a moderate zone 2 level. Yeah, something must not have been right, so we’ll take that metric with a grain of salt.

It’s incredible to see the difference in the power I was putting in. I remember that during the climb in my first attempt, I decided to turn it on, pacing myself for most of the race but pushing it now. I did the same in my second attempt. Finally, my heart rate shot up to 177, reaching zone 6 by the end of the climb. It seemed to at last calibrate appropriately. I was indeed giving it my all as I approached the descent, where I continued to put down the watts. I wanted to ensure there was no denying that I had improved.

By the end of the climb in my first attempt, my heart rate was only in zone 4. There was no doubt I had some left in the tank, and I had picked this point to really increase my effort. But it was too late. There is something to be said about being able to go steady and hard the whole way through. 

In my second attempt, I was almost done by the time my first attempt finished the climb. I flew down the descent and finished at 15:17.9, beating my previous record of 16:38.7 by 1 minute and 21 seconds. I was on average 3 km/hour faster and pushed an average of 37 watts more. It’s safe to call it an improvement.

But wait, the experiment is not over. What about the real world?

So much had happened in the two months between the two attempts. Yes, I went through the training plan, but I also had a couple of crashes that messed up my confidence. I had low expectations this go. I knew beating my original time was possible, but I wasn’t willing to do anything too risky. My arm, although it felt much better, still wasn’t 100%, and I couldn’t shake the image of myself crashing on the descent. Nevertheless, I approached the start line with determination to try my best. It was all I could do.

Like my indoor ride, on my second attempt outside, I went out a lot harder at the start. If my training worked as it had shown, I shouldn’t hold back as much. I needed to go for it! This was especially true if I anticipated being a bit nervous on the descent later on. I wanted to give myself as much running room as possible.

My first checkpoint was the turn into Stanley Park, where I had to slow down a bit to anticipate traffic. I counted that I was about 8 seconds faster than my previous time. If I continued at this pace, I could build upon it, so I kept rolling.

I could feel myself moving a lot faster this time, but I also knew it was not going to be easy. Unlike my first indoor time trial, the last time I rode the course outdoors, I really was giving it my all. 

Luckily, there were a few riders that day on my second attempt who were really flying, especially this guy. I used him as a bit of a carrot to chase, and he actually helped pace me. That guy was going fast, and if I could at least keep him in sight, I knew I could beat my previous record. But he was moving. It goes to show that as much as I have improved, there are still so many people who are better.

At the midway point, I counted about 20 seconds ahead of my previous time. This gave me a slight bit of comfort, but like I mentioned, the hard part was still to come: the hill.

Thanks to all my training, the hill didn’t seem that hard this time. Yes, it was still hard, and you can hear it in my breathing, but I managed to catch the guy who had zoomed ahead of me, and that made it feel easier. I knew I was on pace, I just couldn’t blow up now.

Looking at this footage, it’s interesting to see how green the park got in the past few months. That’s something that certainly isn’t replicated in the virtual version.

I got to the top of the hill about 36 seconds faster than my previous attempt. That hill climb allowed me to extend my lead by an additional 10-15 seconds. Now all I needed to do was stick the landing, get down the descent at a moderate pace, and I would beat my time. Good thing the guy I passed on the climb passed me again. It was nice to have him on the descent because it made the experience feel less lonely. Then another rider joined us. We were a group now, which really erased all my worries, and I could just follow their lead.

I did it! Got all the way down and I ended up beating my time by 45 seconds, finishing at 20:13 compared to 20:58. This was far better than I expected! I thought I was only going to squeak through with a few seconds left, but 45 seconds is substantial.

So in a matter of a couple of months, I improved my indoor time by nearly a minute and a half and my outdoor time by almost a minute. After my crashes, a part of me thought I might give up completely and find a new hobby where I could stay inside bubble-wrapped. I am thrilled that I stuck with it and saw an improvement. But I know this is only the beginning. There is so much more to learn and improve on. What fun projects I have ahead!

Thank you all for joining me on this journey. I hope you enjoyed the ride with all its ups and downs. I assure you there is more to come in my triathlon adventures, so if you don’t want to miss it, please subscribe.

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Sprint Triathlon Race and Bike Crash Recovery | Project: FTP Builder (Part 4)

Hi, I’m Elliot, and I’m here to improve my cycling skills. To achieve this, I’m embarking on a project I call FTP Builder, inspired by the Build My FTP workout I’ll be taking on in Rouvy. This series will be told in five parts. This is Part 4, entitled: Race and Recovery


One week before I was to race in a Sprint triathlon, I took a spill off my bike. Crashing right into the curb. This was partly caused by the fact that I was still recovering from a previous fall I had two weeks before. Needless to say, at this point my nerves were a bit shaken, my confidence was compromised, and my bike had some new scratches to remind me of my ambitions — and errors. 

I had intended to finish the Build My FTP training plan with one week to taper, but that plan is now out the window. 

I did one more test run on my road bike just to keep the feel, but the most important thing was not to do anything risky. There was no point in pushing it anymore. This race will not be about performance and personal records but rather about enjoying myself. My goal now is simply to finish the workouts I committed to, not in 4 weeks but in 6, with the last workout taking place 2 days before the race.

Final Workout: 

The final workout for the Build My FTP training plan was an easy ride that lasted just under 30 minutes. It was steady most of the way with 2 significant bursts at the 3 quarter mark. 

Overall my legs felt great. When I consider how strong they feel, it’s hard to believe that I won’t be able to use them to their full potential. The thought of descending fast or taking a sharp turn still made me nervous. All the indoor training had been great, but having lost so much confidence outside was just disappointing.

Sadly, injuries are a part of the sport. Like I said, coming out with just a sore elbow, a few scratches on my body, and minor damage to my bike was really a lucky outcome. It could have been much worse.

In the end, the accident was a good learning experience. I’m the type of person who needs to learn from making mistakes. I can hear advice all I want, but experiencing an injury that compromises my performance in a race is something I will carry with me into the future. For that, I am grateful. Give me a diploma for that!

North Shore Sprint Triathlon Race: 

The sprint triathlon race I participated in was hosted in North Vancouver. The course started in a community pool with a 444-meter swim, featuring a staggered start with the fastest swimmers going first. 

I had a hard time predicting my speed, as my right arm was still only about 75% healed. When I tried to pull, I couldn’t generate much power on that side. Overconfident as usual, I positioned myself too far ahead and ended up letting 8-10 people pass me along the way. This short swim was much harder than I expected due to one end being super shallow and choppy. Anyway, all is good, and I survived.

I had been dreading the bike course. Anything can happen, and I was still nervous about my cycling abilities. So, I took my time preparing at T1, making sure I had everything I needed. I took a gel and got up the initial hill into the course, which was an out-and-back that I had to complete 4 times.

Heading out was a moderate hill, nothing too crazy, but it did allow me to coast a bit on the way back. The tricky thing was the two hairpin turns at either end. With my nerves, I might have hit a cone on the last lap out. Luckily, I didn’t fall off my bike this time and embarrass myself. I’m genuinely pretty happy with the way it went. Confidence up 10%!

Once the bike leg was done. The run was a piece of cake. Even though it was a hilly course, with over 90 m of elevation gain, I felt great and finished strong. if I came in 100%, I’m honestly not sure how much better I could have done. Maybe a minute faster in the swim? Maybe another minute on the bike? We’ll never know. 

In the end, I finished somewhere in the middle of the pack and the race worked out in its own unique way, and that’s all you can ask with this stuff sometimes. 

Returning from Injury: 

When it was over, I took a week off from riding outdoors, and started loosening up and preparing myself for my A-race in September. An Olympic distance triathlon in Stanley Park. I honestly felt pretty shaky getting back up to speed. Parked cars and curbs made me nervous. Doing simple things like descending or riding one hand to drink from my water bottle was really tricky. I was worried about pulling too hard on the brakes again and flying over the handlebars. 

I couldn’t help replaying the accidents in my head. So I considered the best way to confront my fears, and that was to return to the scene of my accidents. Riding past where I had crashed and seeing how innocuous the road was, I wondered how I even fell the first time. I chalk it up to just having a lack of focus that one time. A one time thing. Let’s move on. 

After a month of just getting back into the groove with safe indoor riding and light runs, I prepare myself for the final chapter of this project. At the start, I gathered some baselines numbers for this experiment. 

I finished the indoor Rouvy Stanley Park course in 16:38

And the outdoor course in 20:58

In the conclusion of Project FTP Builder, I’ll return there and see if I can beat my time. 

Stay tuned for the final installment… and subscribe so you do not miss it!

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Indoor Cycling Training, Rouvy: Build Your FTP Workout — Project: FTP Builder (Part 3)

This is part three in the series. Read part one / part two

Hi, I’m Elliot, and I’m here to improve my cycling skills. To achieve this, I’m embarking on a project I call FTP Builder, inspired by the Build My FTP workout I’ll be taking on in Rouvy. This series will be told in five parts. This is Part 3, entitled: The Workout


Rouvy’s Build My FTP workout is a structured training plan designed to boost your FTP over 4 weeks. It includes various intervals that target different aspects of your fitness like endurance, strength, and power. 

During each workout, I can expect a warm-up to get my muscles ready and my heart rate up. This usually means starting at a moderate pace and gradually increasing the intensity.

Then there’s the intervals. This is the heart of the workout. I’ll do several high-intensity intervals where I’ll push myself to hold a specific wattage for a set amount of time. These intervals are tough but this is where the gains happen.

Some segments of the workout require me to maintain a consistent power output for longer periods. These are called steady efforts and they simulate the sustained effort I’ll need during a race or a long ride, helping me build the stamina to keep up high wattages over time.

Finally, each session wraps up with a cool-down phase. This helps lower my heart rate and start the recovery process for my muscles.

Now, let’s find out how I did:

Week 1: Getting Used to It

I was excited to get started on this workout, but that feeling didn’t last long. The first one was rather short, but the next two were not. 

This week was all about adapting to longer, high-intensity workouts. Anything over 40 minutes felt like a grind. I’m used to more frequent, but shorter rides on the indoor bike. Holding the required power for that duration wasn’t easy. I was pretty tired by the end of the week, especially since I was also doing some high-intensity run training at the same time.

I’m not too sure what I’ve gotten myself into trying to fit this project inside my training for an upcoming sprint distance triathlon. I guess I’ll find out.

Week 2: Squeezing It In

With three long workouts this week, I had to alter my schedule to fit it all in. I had to do them early in the morning, after work, or after another workout. They were tough, and most of the time, I couldn’t even hold the required power. By the end of the week, I was pretty exhausted.

Any excitement I had for this project was gone… these workouts are painful. But I knew that the hard work will pay off when I’m at the start line and I’m confident that I’ll have the strength to climb those hills. So I stayed positive and committed to the process. 

Then, something unexpected happened. 

Week 3: The Crash

Maybe I was doing too much and the universe decided I needed a break. I started this week by crashing my bike while riding to work.  

While going down a hill just outside of my place, I was fidgeting with my jacket with my right hand and I accidentally pulled too hard on the front brakes with my left. My momentum sent me over the handlebars and I literally tackled the pavement at 20 km/hr with my right arm. It happened so fast that I was genuinely confused when I picked myself up from the road. 

My elbow hurt a lot and was completely swollen. It took a couple of days before the bruise even appeared. I didn’t have much mobility, but at the time, I didn’t think it was that bad and that it would only set me back a few days. I was wrong. This week ended up being a complete write-off.

Week 4: Recovery and Return

After a few days off, I went to the physio for an assessment to see how much I should push myself in preparation for my triathlon race in three weeks. He assured me I’d be fine, but my elbow might take 4-6 weeks to heal completely. The only way I could injure it further was if I fell off my bike again, so all my exercises would be done indoors, which was the plan with the whole Rouvy thing.

Returning to workouts was a bit of a struggle while trying to deal with the lingering pain in my arm. You don’t realize how much you rely on it sometimes. Simple turning motions and loading bearing were the toughest. However, my legs felt fresh, which was a good sign that the project was having some positive results before I got injured. 

While the workouts were still long and holding the watts was tough, I surprisingly managed to get through them. Holding myself up with my arm for over an hour was a bit challenging, but it actually helped get the blood flowing, and my arm felt better after the workouts. Though getting injured never feels good, this one came at a good time to help me regroup.

Week 5: Another Setback

Although my right arm was still stiff and achy, I was grateful that the injury wasn’t worse, considering how unpredictable a crash can be, and that I still had the ability to train from home. Yes, the workouts on Rouvy were still tough — maybe even harder now that I was in recovery mode. Holding the watts for long durations was so painful it dulled everything else. But a short burst of power, such as sprinting felt good, and I could tell I was getting stronger, but the week 4 workouts were a doozy. But I was conquering them. I was so close to finishing.

But then… with only two more workouts left to go —just as I was wrapping up the last bit of training in preparation for my triathlon, I crashed again during a practice ride outside.

That’s two crashes in under three weeks. This time, it just felt like a lapse in focus. I was doing laps on a local hill, and on the third lap of a decent that day, I got distracted for a moment, and when I came to, I was heading towards the curb. I don’t know how that happened, but I put a lot of blame on the fact that my arm wasn’t healthy enough to return, at least not strong enough to take the risk that I took. If I was in full strength I think I could have steered myself away, but my right arm just couldn’t respond in time. 

This time I scratched up my road bike and the other side of my body. More critically, this crash really affected my mental state. I started this project wanting to improve my cycling skills and in the end, I feel like I regressed. 

If you recall, after visiting the physio for the first time, the only concern was getting into another crash. It goes to show that if you tell me not to do something, you can almost guarantee I’ll do it. If my right arm was 80% recovered, the fall probably took me back to 65%.

Overall, I’m okay, and my bike is okay, but my confidence took a hit. I worked so hard through this training block, wanting to do well in this race, set a new personal best for my time trial, and build up my FTP. I keep replaying my two crashes in my head, even though the memories are all foggy and fragmented. It sucks, because I feel like I’d be in better shape mentally and physically if I hadn’t done this project at all. But, that’s the wrong way to think of it — accidents happen, and it’s a lesson that is probably more valuable than improving my FTP. 

Reflecting on everything now. 

I don’t want to blame my indoor training for my hubris, but over the last few months, due to various circumstances including weather, I made a lot of progress in my indoor cycling fitness and strength and improved my FTP. However, I haven’t done enough training handling the bike outside. Maybe that’s the cause of my two crashes. My comfort on the bike indoors hasn’t translated to my abilities outdoors. Or maybe I just lost focus at critical moments. My race is next week. I have a couple more workouts left in Rouvy, and then we’ll see what happens.

To be continued… 

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When Creative Writing Takes on a Life of Its Own: The Tale Grows in the Telling

When J.R.R. Tolkien started working on The Lord of the Rings [Amazon], he thought it would be a straightforward sequel to The Hobbit [Amazon]. What began as a continuation of Bilbo Baggins’ adventures turned into an epic saga filled with new races and vast, unexplored lands.

George R.R. Martin experienced something similar with his A Song of Ice and Fire [Amazon] series. He initially envisioned a trilogy, but as he wrote, the story expanded into a massive, sprawling narrative with countless plots, rich histories, and a large cast of characters. It’s a story he has yet to finish—come on, George!

These legendary authors show us that sometimes, no matter how well we plan, our stories have a mind of their own. As we pour our thoughts onto the page and let our creativity run wild, something magical and sometimes maddening happens—the tale grows in the telling.

But what does that mean, exactly? It’s when your story expands beyond your initial vision, which often stems from a character, an event, or a theme. This organic growth can be a sign of your creativity flourishing, but it can also lead to a narrative that feels unwieldy and unfocused.

When you want a story to have a structured hero’s journey, a neatly tied-up beginning, middle, and end, and a fast-paced narrative, letting your story grow in the telling can be a bad thing. 

But I love Tolkien and Martin. Creating something as expansive, rich in characters, and full of unpredictability as their worlds is what I aspire to do. It’s all about finding the right balance—allowing the tale to grow in the telling while staying the course and not getting too sidetracked. Tolkien and Martin definitely got sidetracked, telling stories about characters that don’t even influence the main plot but add another layer that the audience wasn’t previously invested in. 

For example, while the main story of A Song of Ice and Fire focuses on the battle for the Iron Throne and the threat of the White Walkers, Martin decides to split A Feast for Crows and A Dance of Dragons, allowing the events in each book to happen simultaneously. This allowed Martin to introduce a whole batch of point of view characters that branched off from the original story. This brought in characters such as Aegor Rivers. 

While Aegor was a great topic for discussion in online forums, with all his backstory, his role in the Blackfyre Rebellion, his founding of the Golden Company, and all his personal vendettas and ambitions. But does he really impact the main plot? Does his story even matter in the context of the current struggle for the throne or to any of the other characters that we spent 3 books getting invested in?

Perhaps he didn’t belong in A Song of Ice and Fire. If Tolkien had written it, maybe he would have stuck him in the Appendices. Either way, as a writer, it’s all about deciding what you want to do with extraneous details that don’t impact the plot. Think, director’s cut or deleted scenes for a movie. To make an informed decision, the first thing you need to do is understand key aspects that can expand as your story develops. 

Here are five common areas that will grow as you write: 

  1. Characters As you write, your characters may take on new dimensions. They might develop unexpected backstories, acquire new traits, or form relationships you hadn’t planned. A minor character might suddenly demand more attention, becoming central to the plot. In “A Song of Ice and Fire,” Theon Greyjoy starts as a relatively minor character, but as the series progresses he becomes a significant player in Westeros.
  2. History The world you’ve created has a past, and as you write, you become an archaeologist digging up new discoveries. You might find yourself exploring the origins of a society, the lineage of a royal family, or ancient events that shape your current narrative. Tolkien delves deep into the history of Middle-earth, especially with the tales of Númenor and the ancient conflicts between Sauron and the free peoples. This rich history provides a backdrop, but it’s also a rabbit hole.
  3. Subplots New subplots can emerge organically as you write. These secondary storylines can add depth to your story, providing additional layers of intrigue and conflict. The storyline of Brienne of Tarth’s quest to find Sansa is a compelling B-story to “A Song of Ice and Fire.” Her journey and personal code of honor compliments the political and military strategizing of the main plot. A palate cleanser between major events.
  4. Themes As your story evolves, themes can deepen or shift. You might start with a simple exploration of love but find yourself delving into themes of sacrifice, betrayal, or remorse. While the initial theme in “The Lord of the Rings” might be the fight against evil, deeper themes such as the corrupting influence of power, the importance of friendship and loyalty, the dangers of industrialization on the natural world, and the possibility of redemption (as seen in characters like Gollum) emerge.
  5. Settings The settings of your story might expand, with new locations coming into play. A single city could become a sprawling world with diverse regions, each with its own culture, unique history, political dynamics, and conflicts. “A Song of Ice and Fire” begins in Winterfell but soon expands to include the Wall, King’s Landing, the Free Cities of Essos, and places beyond the Narrow Sea. 

As you can see, these additions made the two epic sagas more captivating and engaging. It opens up more questions for the audience, enticing them to learn more. The key is finding that balance between intriguing and overwhelming. You must stick up for what you want to hold and at the same time not be afraid to cut when you need to. 

But even when you cut, it doesn’t mean it needs to be deleted forever. Still we can learn from Tolkien and Martin. 

Tolkien’s world-building in “The Lord of the Rings” laid the foundation for The Silmarillion [Amazon], a compendium of myths and legends that detail the ancient history of Middle-earth. Similarly, Martin’s extensive lore in “A Song of Ice and Fire” led to companion books like Fire & Blood [Amazon], which chronicles the history of the Targaryen dynasty from its inception in Valyria to its conquest and rule over Westeros.

In addition to “Fire & Blood,” Martin expanded his world with A Knight of the Seven Kingdoms [Amazon], a collection of three novellas following the adventures of Dunk (Ser Duncan the Tall) and his squire, Egg (the future King Aegon). Set nearly a century before “A Game of Thrones,” these stories provide a glimpse into a different era of Westeros.

And Tolkien had his fair share of companion novels as well including Beren and Lúthien [Amazon] and The Children of Húrin [Amazon], both of which were published posthumously. 

What is written is never wasted. What is written can stand the test of time. So, when you trim your work, when you prune the gardens, don’t just throw away the discarded bits. They may be beautiful flowers worthy of a different venue, a different vase. 

Extract subplots or character backstories that don’t fit your main narrative and develop them into standalone short stories. These can provide additional context and depth to your main work. Compile them as a collection or publish them independently. Short stories are also a great way to attract a new audience or re-engage old ones. 

Use the expanded history and settings as lore to enrich your world-building. This can serve as background information that deepens the reader’s immersion. Build a Wiki for your world and open it up for dialogue, that is what good history does. 

When the tale grows in the telling, it can lead to some of the most beautiful and unexpected moments in your writing. It’s a dance between structure and spontaneity, between planning and discovery. Embrace this growth, shape it, and let it enhance your story.

Having your world unfurl freely, as Tolkien and Martin did, allows you to create from a place of passion and authenticity. Even if the audience’s expectations aren’t fully met, the creative satisfaction you gain from exploring your story in depth can be invaluable. In the end, it’s your creative journey. Trust yourself, trust the process, and remember that every twist and turn is part of the adventure. Happy writing!

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Time Trial: Rouvy vs the Real World | Project: FTP Builder (Part 2)

This is part two in the series. Read part one.

As a part of the process of gauging my current cycling level, I decided to do a time trial ride on one of Rouvy’s courses and compare it with the same route in real life. For this experiment, I chose the iconic Stanley Park loop in Vancouver, British Columbia.

Stanley Park is a beloved destination for cyclists in Vancouver. The loop around the park is about 10 kilometers of scenic beauty, featuring coastal views, a hollow tree, and glimpses of the city skyline and the Lion’s Gate Bridge. It’s one of my favorite outdoor spots in the city and just another reason why it’s so great to live in Vancouver. . 

And it’s perfect, because for my Olympic distance triathlon later this year, I will be doing four loops of this course, so this is very appropriate training for me. 

So let’s get started.

The Virtual Ride: Stanley Park on Rouvy

I decided to start with the virtual ride on Rouvy.

I’ve taken the Stanley Park loop many times before, but doing it virtually was new. My first impression was a good one, the virtual representation was impressively accurate. As I pedaled, I recognized all the turns along the way leading in, and for the first time, I didn’t have to look over my shoulder while cutting across the road. 

One major advantage of riding on Rouvy is that I didn’t have to worry about traffic. There were no cars to navigate around, no tourists stepping into the bike lane, and none of the usual park hazards like potholes, speed bumps, or horse droppings. The virtual course was smooth and uninterrupted, allowing me to focus entirely on my performance. 

Additionally, I didn’t have to worry about the big hill’s challenging incline or my handling on the big descent. The effort was consistent and controlled, which made it easier to maintain my target power output at about mid 180s, all the way until I reached the hill, where I began pushing it up to the mid 220s. With all that I ended up completing the course in 16:38.7, which is an average speed of 32.5 km/hour.

Not bad, but there is definitely room for improvement, and I can’t help feeling that I might have held back a little. 

I do love all the data I get right in front of me on my virtual rides. You see, I don’t have a power meter on my road bike, and I can’t just magically appear at the start line at Stanley Park, I’ll need to ride about 10km to get there, so all of that will play a factor in my performance in real life. 

But hey, no excuses.

The Real-Life Ride: Stanley Park in Person

A few days later, I took my bike to Stanley Park to ride the loop in real life. The experience was, as always, invigorating. It’s so nice to get away from the desk and the screens and be outside. However, going all-out on a time trial came with some challenges.

To start, I had to deal with traffic along the first half of the ride. Navigating around cars that were clearly there to do some sight seeing added an extra layer of complexity. I happened to choose a Friday afternoon for this ride, so really it’s my fault.

Additionally, my front chainring was making an annoying sound, which was a constant distraction as I entered the park and started to accelerate.

As I continued, I encountered other riders who were out for a casual ride but were blowing past me effortlessly. This was somewhat demoralizing, especially when I was trying to push as hard as I could, taking this time trial as seriously as I could.

Yes, I was attempting to do this familiar course as quickly as possible, but riding in the real world means being aware of my surroundings and the potential hazards. Other riders, pedestrians, parked cars, little bumps in the road, I’m not skilled enough to just bury my head and push power. 

In the real world, I cannot just step off my bike and lie down in bed. I had to gauge how hard to push myself because I didn’t want to blow up halfway and still needed to get home.

Then came the hill. This is the most challenging part of this course, but it was also the section that made this loop so enjoyable. I both look forward to it and dread it. 

Here was where I could really put down some effort and make a difference in time, as I usually take this part as lightly as I could to conserve energy. This time, I caught a couple of causal riders on my way up, which gave me some confidence as I headed towards the decent. Even though this was the fastest I’ve ever done the decent, at the end, another rider just flew past me. It goes to show that I had a long way to go. 

Still nothing beats the rollercoaster feeling of soaring down that hill. I love it. It’s such a nice rush and — it’s free, all it cost was the power to get up. 

In the end, I finished the Stanley Park loop, exactly where the Rouvy course started at just under 21 minutes. 20:58, if I’m not mistaken. 

That’s a difference of 4 minutes 20 seconds between Rouvy vs the real world, which to be honest, is pretty good!  

I thought with all the factors of the real world, that my time would be much slower. 

I’m pretty glad that Rouvy has a virtual course that is local to me as well. Since I will have to do this Stanley Park loop 4 times for my Olympic distance race at the end of the summer, I’m happy that I will have it accessible to practice, and that I can use the real world vs indoor experience to gauge where I am in my training.

If you live close to a Rouvy course, I really recommend you giving this benchmark test a try. 

Both Rouvy and real-life rides have their unique advantages. Rouvy is great for its convenience, detailed data analysis, and consistent training conditions, making it perfect for structured workouts and tracking fitness. 

On the other hand, riding outside provides a richer experience and there is something to be said about physically moving through space and seeing the world pass by. And it’s important to experience the thrill of travelling over 30 km/hr in real life.

Now that I have my benchmarks, I’m ready to move to the next phase of this project, which is actually going through the workouts. Like I mentioned before, I will be doing the Rouvy FTP Builder workout, which will last 4 weeks. At a glance, it seems pretty hard, but I look forward to it and hopefully, it’ll all be worth it and in the end, I’ll be fitter and more capable on the bike. 

Stay tuned! Thanks for joining me on this ride—if you want to follow along on this journey, hit subscribe and check out this playlist right here. 

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FTP Test on Rouvy Ramp Test Lite | Project: FTP Builder (Part 1)

Hi, I’m Elliot, a writer and age-group triathlete training for a sprint distance triathlon in 5 weeks and an Olympic distance triathlon at the end of summer. But more specifically, I’m here to improve my cycling skills. To achieve this, I’m embarking on a project I call FTP Builder, named after the workout I’ll be taking on in Rouvy, the indoor cycling app. This series will be told in five parts. This is Part 1, entitled: Benchmark. 

In order to determine my current level, I decided that I’ll run a few different baseline tests. First will be a test to determine my FTP. I’m sure you already know what an FTP test is, but here’s a quick refresher.

FTP—Functional Threshold Power—is a measure of the highest power output you can sustain for one hour, normalized to your weight. It’s a key metric for cyclists because it helps gauge fitness levels, set training zones, and track progress. For me, understanding my FTP will be crucial because Rouvy will use this data to properly design my FTP Builder training plan.

I’m a pretty light guy, and given my weight of 66 kg, it was recommended I use Rouvy’s Ramp Test Lite, which is designed to provide a solid estimate of my FTP. This will serve as my primary benchmark.

I’m not good with tests, but I did my best to take this one seriously. I got as much rest as I could and picked a weekend with low stress to attempt it. The competitor in me wanted to have a high mark, but I also knew that if I take it to my limit, I’ll just have a higher bar to deal with going forward. Nevertheless, I set off with an attitude to do my best. 

As anticipated, the first half was smooth sailing. My heart rate remained steady and manageable as I increased the power output incrementally. Up until the 200-watt mark, I felt strong and in control.

But at 220 watts, things started to get shaky. My heart rate climbed, and the effort required began to take its toll. By the time I hit 230 watts, my legs were starting to feel the strain. Holding that wattage for the full minute became a real struggle.

The default course for this Ramp Test was in Norway. I’m not even going to try to pronounce the name of the region I was riding through. I went up a winding road and saw some nice houses built on the side of cliffs, but really, I wasn’t paying too much attention to my environment. While I like the realism of Rouvy, sometimes the roads in the real world just aren’t that interesting to look at. For most stretches, Norway looks pretty similar to the mountain roads we have in British Columbia. Sometimes scenic, sometimes just a wall of trees.

The test continued, and as I approached the 250-watt mark, I found myself struggling to maintain that power for more than a few seconds at a time. I made occasional bursts of effort, pushing myself to reach higher numbers, but it was clear that I’m at my limit. My heart rate soared past 180 beats per minute, and my primary goal shifted to holding enough power to simply finish the test.

That bit of motivation helped me squeeze out every last bit of energy, allowing me to reach a maximum wattage of 306.

Finally, the test was over, and according to Rouvy, my FTP was calculated to be 225 watts. To be honest, that number feels quite high to me. If FTP is a measure of what I can sustain for an hour, there’s no way I could maintain 225 watts for that duration. However, I’ll take this result as a starting point and see where I can go from here.

So there you have it, my initial benchmark: 225!

In the upcoming episodes of Project: FTP Builder, I’ll be taking on my next benchmark test, which will be comparing the indoor ride on Rouvy with the exact course in the real world. I will be doing a time trial of the Vancouver Stanley Park loop to see how I perform indoor vs. outdoor. This will hopefully help me determine whether my indoor training can be translated to the real world.

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Rewriting My Novel: 4 Years of Work Down the Drain?

Nearly four years I’ve been working on this project, and it just feels like I’m getting started. It’s a crazy feeling and I know I should be somewhat demoralized, but I’m actually more excited than ever because my story is actually starting to make sense. 

During the midst of the pandemic, I wanted to work on a big project, something that will be with me through the good and bad times, a place I’m always welcomed, characters that can stay with me, a story that I can build upon and evolve as I do. I did that. The pandemic came and went and here I am now with pages upon pages of words. Three books in a trilogy. All at different stages of completion.

As I wrote, I loaded so many ideas into the story. It was something of a journal. It was therapy. Anything that I was feeling, anything that was happening in the world, anything that I wanted to learn more about, I put it into the story. Naturally, things went in many different directions

One can say that I was undisciplined, unorganized, and simply writing by the seed of my pants, and that was all true. I started writing with only one idea, and as I sent the character through trials and tribulations, more and more ideas arised. And I embraced it all, because — even though I had a sense of where I wanted it to end — I didn’t know how I wanted to get there, and more importantly, I was experimenting with the tone and style and flavor of the story. 

Now that I have all the drafts in front of me, I see what I want to do clearly. Not only do I know how to style this project, I know what my next projects will be and beyond. But before all of that, there is a lot of work left on this one. Like I said, although there are thousands and thousands of words on the page, many of those words are not the right ones. I think of them as stand-ins for a more specific story that I want to tell. A story that is more focused, more clear. A story that doesn’t meander around like someone at a supermarket with nothing they need to buy. 

In other words, I am going to be rewriting everything. From book one which I last left off at draft five to book three which I have just finished writing the first draft long hand and am now transcribing. 

I am going to go from beginning to end, from the first word to 300,000th word and make sure that it is all serving the main story that I want to tell. The skeleton is there. It took me 4 years to get it, and it was necessary, because without it, I would have nothing at all. And I cannot say that I could have gotten to this point without all the work I’ve put in previously. So, no, I don’t think that 4 years of work is down the drain, although a more pessimistic side of me would certainly want me to think that. 

About a year and a half ago, I came close to abandoning this project, like I have done for many before. But after getting the ending down, and really thinking through what kind of writer I want to be, and what stories I want to tell now and in the future. I’m rejuvenated. I have never felt more clarity than I do now with my creative projects. And I just want it all to happen fast. 

Then I remind myself that it took 4 years to get here, and it might take another 4 years to get to the finish line. Which gives me a bit of peace. There is no rush. Maybe some of you out there are waiting for it, but heck, there is a lot of other stuff to read in the meantime. So patience. 

Most importantly, I’m enjoying the process again. This project is my highest priority and I’m glad to be able to spend even a few minutes working on it every day. Little by little. Which is all I can ask for as I try to balance work, exercise, mental health, and rest with everything else in life. 

I know it’s not interesting to hear someone talk about their unfinished project for over 4 years, but hey, that’s the creative process that is often rarely acknowledged. It’s not exciting. It’s a slow grind. It’s endurance. It’s doing it even when everything else is telling you to stop. 

So, that’s where I am. I know where it needs to go now, more than ever. I know the path to take. I know all that. It’s just about going all the way back to the beginning and doing it all over again. Like an actor taking it from the top, so it goes with this project. 

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Men Against Fire: Black Mirror, Can It Happen?

Before we discuss the events in “Men Against Fire,” let’s rewind to the day it was released: October 21, 2016.

In 2016, unmanned Aerial Vehicles, commonly known as drones, underwent significant advancements worldwide, enhancing capabilities for reconnaissance, surveillance, and strike missions.

ISIS employed drones equipped with cameras to gather intelligence on enemy positions, troop movements, and strategic targets, including military installations and civilian areas. By late 2016, ISIS started weaponizing drones, namely against Peshmerga and Western soldiers in Northern Iraq. 

This increased fear, as the terrorist group was responsible for over 40 major attacks in 2016, such as those in Brussels, Istanbul, Baghdad, and Nice, resulting in numerous casualties and highlighting their ability to carry out terrorism on a global scale.

But the US army had been using drones for over a decade, and they had some pretty powerful ones, including the MQ-9 Reaper. Equipped with advanced sensors and targeting systems, this $31million aircraft is capable of conducting long-endurance missions and precision airstrikes against ground targets, particularly in counterterrorism operations.

These drones played a crucial role in disrupting ISIS’s operations and eliminating key leaders, such as Hafiz Saeed Khan, stopping him from expanding the terrorist group’s capabilities in Afghanistan and Pakistan. However, drone strikes have also led to the deaths of countless innocent lives. Transparency and accountability are lacking in drone operations, raising concerns about adherence to international law and human rights standards. 

Speaking of war and lack of transparency, we must speak of Russia. In December 2016, with Russian support, the Syrian government achieved substantial gains in eastern Aleppo, leading to the evacuation of rebel fighters and civilians to northern Syria, marking a pivotal moment in the conflict. 

Of course, Russia was involved in other conflicts, most namely in eastern Ukraine, which was initiated by the annexation of Crimea in 2014. While the Western world was focused elsewhere, Russia was supporting separatist forces despite ceasefire attempts and diplomatic negotiations. 

In Afghanistan, the U.S. continued Operation Freedom’s Sentinel in 2016, focusing on counterterrorism efforts against groups like the Taliban and al-Qaeda, while supporting Afghan government stabilization efforts.

The Afghanistan War, beginning in 2001 in response to the 9/11 attacks, stands as the longest war in American history. Under the Biden Administration, the United States officially withdrew its military forces from Afghanistan on August 31, 2021, marking the end of its nearly 20-year military involvement. 

Estimates by the Costs of War project at Brown University’s Watson Institute for International and Public Affairs indicate the war’s total cost exceeded $2 trillion from 2001 to 2021, encompassing direct military spending, interest payments on war-related debt, and long-term care for veterans. 

And that’s what brings us to this episode of Black Mirror, episode 5 of season 3, Men Against Fire. This episode doesn’t only trigger discussions about the use of technology in combat, and the psychological toll on soldiers — it makes us question the reason for the war itself. Who is leading us down these paths? Why is the momentum of war so hard to stop? And in the end ask, what does victory even look like? 

 In this video, we’ll explore 3 themes of this episode and determine whether similar events have happened — and if not, whether they are still plausible. 

The Optimization of War

In “Men Against Fire,” we’re thrust into a war-torn landscape where soldiers like Stripe are deployed against a mysterious enemy known as the Roaches. The vague reasoning to exterminate them was because they allegedly carried contagious sickness. It’s not until Stripe’s Mass malfunctions that the facade of duty crumbles, revealing a grim reality, the Roaches were people too.

This often overlooked episode resonates with today’s global uncertainties. We’re teetering on the edge of World War III and the enemy is increasingly ambiguous. Warfare is a recurring TV series, renewed each season as long as there’s public support. Governments, whether democratic or dictatorship, rely on propaganda to justify military interventions, stirring fear and rallying citizens to perceived threats from across the border. 

Propaganda appeals to patriotism, nationalism, and loyalty as a duty to defend one’s country and uphold its values. Currently in the midst of an invasion, Russia employs a multifaceted approach to garner support for its military actions, both domestically and internationally. Through tightly controlled state-owned media outlets, the government disseminates narratives supportive, framing attacks as necessary measures to protect national interests, counter external threats, and restore stability. 

By portraying Russia as a defender of traditional values and a bulwark against perceived Western aggression posed by NATO and geopolitical rivals, Vladimr Putin justifies military actions as preemptive measures to safeguard its interests. 

In 2022, the Kremlin spent approximately $1.9 billion in propaganda. It is not cheap to manipulate public opinion, spread misinformation, and undermine trust in Western institutions. But as we will learn, nothing about war is. 

According to the U.S. Department of Veterans Affairs , about 11-20% of veterans who served in Operations Iraqi Freedom and Enduring Freedom are diagnosed with PTSD in a given year. Additionally, approximately 12% of Gulf War veterans experience PTSD at some point in their lives, and about 30% of Vietnam veterans have had PTSD.

As of 2022, there are currently 16.2 million veterans in the United States, which makes 20%, 3.24 million people.

In 2023, $139 million of US government spending was invested in Veterans Affairs research programs and $16.6 billion in the Medical Care program to improve access to mental healthcare. Furthermore, the budget allocates $559 million to preventing veteran suicide. There’s no argument about the need for resources, but it’s also a big price to pay to keep the business running. 

In 1961, President Dwight D. Eisenhower coined the term the military-industrial complex, which encompasses the symbiotic relationship between the military establishment, defense contractors, and government agencies involved in defense and national security affairs. It perpetuates wars through a combination of profit incentives, political influence, institutional inertia, and security imperatives. Defense contractors benefit financially from ongoing conflicts and arms sales, exerting pressure on policymakers to prioritize military interventions and increase defense budgets. 

In this episode, the psychologist Arquette tells Stripe that in the wars of the past, most soldiers don’t fire their weapons on duty, thus extending the war — decreasing he demand for bullets. The Mass was introduced to speed up the process of killing. 

The optimization of war is an ongoing development, however, it’s also a double-edged sword, no wait, more like an atomic bomb.

Want to 10x war? Nuke them. 

The atomic bomb’s development intensified the arms race between the United States and the Soviet Union during the Cold War era, driving both superpowers to expand their nuclear arsenals and develop more advanced weapons systems. Fight fire with fire. 

Quite a conundrum. How can we optimize war without destroying ourselves? How do we find this perfect equilibrium? Surely great leadership will be required. Because the weapon is available and should any of the nuclear powers become backed into a corner, then in order to save itself, there hardly seems to be a reason not to use it. And so it goes with any new weaponry developments. 

The challenge remains to hold governments and political powers accountable for their actions and reactions. The momentum of war can leave many victims and there’s not much that public protest can do when the enemies, out for revenge, are knocking at the gates. 

This episode of Black Mirror reminds us that when it comes down to it, we don’t get to pick our enemies. They are hardwired into our very existence. We are programmed to hate, fear, and be repulsed by them. But even when we see the light. Even if we become woke, so to speak, it’s too late to stop the waves from crashing. Because even if you are no longer controlled, your perceived enemies are. And in dystopia and war, it’s not a battle of bees. It’s a battle of hives. And sacrifice is necessary to make a return on investment.

Constructing the Others

When Stripe encounters a Roach family, the MASS implant distorts his perception, presenting them as savage creatures instead of individuals pleading for mercy. To protect himself, he slaughters them. This manipulation reduced the soldiers’ sense of guilt or remorse when committing violent acts against the Roaches, resembling real-world tactics where psychological conditioning is employed to rationalize atrocities.

Politicians regularly cultivate an “us vs. them” mentality to create a sense of solidarity among the populace. They use dehumanizing language, stereotypes, and negative portrayals to depict the adversary as inferior, barbaric, or morally reprehensible. 

During a speech in Wisconsin on April 2, 2024, Presidential candidate Donald Trump perfectly demonstrates this by using such language to describe migrants from Mexico: “The Democrats say, ‘Please don’t call them animals. They’re humans.’ I said, ‘No, they’re not humans, they’re not humans, they’re animals.” 

America is not alone. Europe has also been engulfed by social tensions, xenophobia, and intergroup conflicts. 

Perhaps the most dramatic example is the weaponization of migrants at the Belarus-Poland border in 2021. Migrants, predominantly from the Middle East and North Africa, have amassed at the border seeking entry into EU territory, meanwhile Belarusian authorities are accused of enticing or coercing these migrants, aiding their movement to the border under false promises of easier access to the EU. This strategy, attributed to Belarus’s President Alexander Lukashenko, is viewed as a retaliatory measure against EU sanctions imposed on Belarus.

Fear is a great motivator. And diseases are scary. When we see another culture as a disease that can stain generations, then we begin to understand how followers of dictators think. 

Before any guns are fired, before any bombs are dropped, it starts as a battle of ideas:  fire against fire. Ideas too can spread like diseases. We don’t have to look far, just remember all the arguments we had during the height of COVID-19. 

Remember the politicians deflecting blame and responsibility for the spread of the corona virus by scapegoating certain groups? This has included blaming foreign countries, immigrants, ethnic minorities, religious communities, or political opponents for the outbreak or for failing to contain the virus effectively. By portraying these groups as the “other” responsible for the pandemic, politicians gained public support through fear and xenophobia. 

Blame is a powerful way of constructing the other. We saw that during COVID, and we saw that on March 22, 2024.

After a Moscow concert hall was attacked by a group of terrorists which led to the death of 137 people, Vladimir Putin pointed the finger to Ukraine, despite the off-shoot of ISIS claiming responsibility. We see this clearly from afar that Putin was relishing in another attempt to maintain his invasion in Ukraine. 

However, the West is not above using the blame game for ulterior motives either. An example of this is how the USA used public anger after 9/11 to justify the war in Iraq in search of weapons of mass destruction. 

There are few motivations more powerful than revenge. We can trace every critical event through history as one domino piece falling upon another. We saw this after the Oct 7, 2023 attack in Israel from the Islamic militant group, Hamas which has escalated the war in Gaza. We saw this in the decade long war in the Central African Republic. We saw this in the Rohingya Crisis in Myanmar. We see the cause and effect of revenge taking form in all parts of the globe.  

Yes, blame is easy when the enemy looks a certain way, but what do we do when the enemies look like us? This is a notable question that the episode poses. 

The resurgence of anti-semitism is a concerning one in America, as it encapsulated the cultural descent into darkness. 

Despite vows to never allow the atrocities of WWII to happen again, 1 in 5 Americans don’t believe that 6 million Jewish people were murdered during the holocaust. Some thought the number was lower. Others don’t think it happened at all. 

On Oct 8, 2022, a sleepy Kanye West went on Twitter and posted about going Defcon 3, a military combat command, on the Jewish people, and then confusingly implies that Jewish people have used their power to bring down anyone who opposes them. 

While Kayne’s comment was another piece of evidence of his mental breakdown and personal short-comings, it also emboldened anti semitic groups that seemed to have been living in the shadows waiting in dormant until the time was right for them to rise again. At last, they can openly blame their scapegoat again for all their problems.  

Holocaust denial, minimization, and distortion contribute to the normalization of antisemitism and undermine efforts to combat prejudice and intolerance. Pro-Palestine protests across US university campuses are now receiving criticism for walking that fine line. 

Facts and lies are both ideas. And in a battle of ideas that is going to last generations, both have an equal chance of winning. 

There is no problem in this world that is caused by one group of people. None. Therefore, any solution based around getting rid of or holding captive a group of people will at the end fail to resolve anything more than some personal or political gain. 

A strategy built upon blame is often nothing more than a distraction tactic, diverting public attention away from domestic issues, governance failures, or systemic problems within the country.

This episode of Black Mirror is revealing. If you find yourself blaming others or attacking others for life not going your way, you must ask what the governing powers are saying. Are they blaming others to maintain power? Are they using hate to fuel personal gains? As long as we are fighting enemies, we don’t have time to challenge ourselves. We won’t be able to see the monsters we’ve become. We fail to realize that we have only been destroying ourselves the whole time. 

Pleasure Dreams and Tortured Memories   

In sleep, Stripe is rewarded with a dream sequence depicting intimate moments with his lover as positive reinforcement for his performance in combat. However, after his Mass got infected, it becomes evident that these dreams are tools to maintain soldiers’ loyalty and compliance, blurring the lines between reality and manufactured fantasies.

Sigmund Freud, often regarded as the father of psychoanalysis, made significant contributions to the study of dreams with his groundbreaking work “The Interpretation of Dreams,” published in 1899. 

One of Freud’s central concepts in dream analysis is the idea of wish fulfillment. He proposed that dreams serve as a way for the unconscious mind to fulfill repressed wishes or fantasies that are unacceptable or unattainable in waking life. In that, there is great reward for one to tap into the ability to control their dreams. 

The term “lucid dreaming” was first coined by Dutch psychiatrist and writer Frederik van Eeden in 1913. Van Eeden used the term “lucid” to describe dreams in which the dreamer is aware of being in a dream state while the dream is occurring. He documented his own experiences with lucid dreaming and described various aspects of this phenomenon in his writings, one of which was a vivid flying experience.

One key aspect of lucid dreaming is reality testing, where individuals question their waking reality by performing checks like looking at their hands or trying to read text. This habit can extend into dreams, enabling lucid dreamers to recognize when they are dreaming and take control of their dream experiences. 

If we can learn to control our dreams, then what is the likelihood that machines can control our dreams? 

Research into the effects of non-invasive brain stimulation techniques, such as transcranial electrical stimulation (tES) and transcranial magnetic stimulation (TMS), on dreaming has shown potential modulation of dream recall, intensity, and emotional content. 

Organizations like The Dream Science Foundation and The Max Planck Institute of Psychiatry are actively involved in these studies, aiming to uncover the precise mechanisms and long-term implications of brain stimulation on dreaming. 

Electroencephalography (EEG) technology, used by institutions like The Society for Neuroscience (SfN), allows researchers to monitor sleep-related brain activity, providing insights into sleep stages and patterns, although it does not directly reveal dream content. 

Government-funded organizations such as the United States Army Medical Research and Development Command (USAMRDC) and the Defense Advanced Research Projects Agency (DARPA) focus on researching various aspects of sleep, including sleep disorders, sleep optimization, and the impact of sleep on cognitive and physical performance in military personnel. 

Sleep is critically important for soldiers due to its multifaceted impact on their physical recovery, cognitive function, emotional resilience, situational awareness, physical performance, and overall health. While the military wants to reward good sleep for their soldiers, they can also deprive sleep as a weapon. 

Sleep deprivation is a powerful torture technique. Prolonged sleep deprivation leads to physical and mental exhaustion, weakening resistance to stress and increasing vulnerability to coercion. Hallucinations and psychosis may occur, exacerbating the individual’s distress and compromising their ability to discern reality. 

During the Cold War, Soviet KGB agents were known to use sleep deprivation extensively as a method of breaking down detainees’ resistance and extracting information. Such methods to keep detainees awake include continuous interrogation, physical discomfort, noise and light exposure, temperature manipulation, threats, food and water deprivation, physical stress, and psychological manipulation.

Similarly, in more recent times, reports have emerged of sleep deprivation being used as a tactic in Guantanamo Bay and other detention facilities during the War on Terror.

If one can control our dreams to instill pleasure, then they can use nightmares for punishment. 

Nightmares can disrupt sleep, cause emotional distress upon waking, and may be associated with underlying psychological issues, stress, trauma, or anxiety disorders. While nightmares can be triggered by PTSD, the most plausible method a third-party can apply to control your nightmares would be with drugs. 

Some medications, including antidepressants, antipsychotics, and beta-blockers, may have side effects that contribute to the occurrence of nightmares or oneiroid syndromes, where a person is trapped in a dream-like experience often unable to move or distinguish between what is real and what is a hallucination. 

One example was of a 67-year-old woman with a history of prolonged depression, untreated for over a year, was prescribed a daily dose of 20 mg paroxetine. However, after 16 days, she required hospitalization due to behavioral disruptions and delusional beliefs that she was being pursued by malicious individuals. Further evaluation revealed that these delusions stemmed from recurring nightmares and an oneiroid state.

This episode is a great reminder that our brains are easily influenced. How we interact with others, what we see in the media, and other ways we feed our minds in wakefulness and rest may lead us to salvation or doom. 

While it may be a scary thought that technology can tap into our brains and manipulate our senses, looking at the world around us, and seeing the horrors committed on a daily basis, one can say that advanced technology isn’t even necessary. There are already many existing methods of controlling a person, radicalizing them to turn against their own. 

While Men Against Fire is an often forgotten episode, it is so relevant because it touches on the theme of dehumanization. In today’s context, where misinformation, social media echo chambers, and targeted content can distort reality and fuel polarization, the message about the power of perception and manipulation is particularly poignant. 

It serves as a cautionary tale about the dangers of unchecked influence, the importance of critical thinking, and the ethical considerations surrounding technology and perception management in our increasingly digital and interconnected world.

So before you sign the next contract, before you get a loan, before you vote, or make a commitment, ask yourself, who’s pushing you to do so? 

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