Chris Worfolk's Blog

cPanel now has support for deploying via git. Here is a quick guide on deploying PHP applications.

Upgrade Composer

The Composer version is old and will need an upgrade. To do this, you need to log into the server as root and run:

composer self-update

Install your SSH key

To avoid having to enter your password every time you push, log into cPanel and add your public SSH key. You can paste the id_rsa into the box and leave the name as default. Once added, go to the manage key and activate it.

Create a git repo

In cPanel, go into the git section and create a new repo. You can place it anywhere so perhaps a good place to put it is:

/home/username/git/repo-name

Add a remote

Back on your own computer, add the new cPanel repo as a remote.

git remote add cpanel ssh://username@example.com/home/username/git/repo-name

Add a cPanel config file

If you need to run any additional tasks, add a .cpanel.yml file to the root of your repo.

deployment:
  tasks:
    - composer install
    - /bin/cp -a /home/username/git/repo-name/public /home/username/public_html

5. Add a .cpanel.yml script

Push your code

Do a standard git push to deploy.

git push cpanel master

You can find the logs in /home/username/.cpanel/logs/ to find out if everything went as planned.

You msy think that Ironman training is great for weight loss. But training so heavily makes you ravenous, and I like to eat plenty in the first six months as I am attempt to build muscle and get stronger. Then the next three months is race season and I am busy having fun. That leaves the final few months of the year for weight loss.

This means dieting through Christmas which is always a pain. But this year has gone extra well and I made it through the festive period without any cheat days. This wasn’t easy, for me or Venla. I started Christmas Day with a two-hour run to pre-burn all of the calories and El Junior was not impressed at having to wait to open her presents.

But, earlier this month I hit my weight goal and it proves promising for going up hills faster. An FTP test suggests I am still the cyclist I was last year (4 watts down, so negligable) but seven kilos down from October. My time up the climb in Innsbrook (29:37) beat my previous time by three minutes. Although it should be noted that I am now riding a Specialized Shiv Disc with DT Swiss wheels, rather than stock Zwift frame and wheels.

Training Essentials for Ultrarunning: How to Train Smarter, Race Faster, and Maximize Your Ultramarathon Performance is a book by Jason Koop. Koop is an ultra coach and I like his book a lot. It challenges some conventional logic but does so with a heavy dose of academic referencing and modern theory on training.

One of the major premises of the book is that you should focus on fitness. This is often forgotten about with ultras. Many runners, including Laz Lake, will preach the benefits of miles and miles of training. And it is true you need to run a lot. But ultra runners should also do tempo runs and interval training. Why? Because if you increase your VO2 max by 10%, that makes running slowly 10% easier, too. And even running slowly is hard when you have to do it for 160 kilometres.

He follows a reverse periodisation model where you work on the least important things farthest away. In a traditional periodisation model, you would work on base fitness and add in speed work later. But Koop starts with speed work and then moves onto getting increasingly specific to the race as we move into the season.

If you want to deep dive into ultrarunning training theory, this is a great book.

January has been awful. I haven’t taken my bike outside since Christmas Eve. But it’s been good for Zwift. I’ve finally reached level 18 and unlocked the Specialized Shiv Disc TT bike. I also completed the Everest challenge (not all at once) and unlocked the Trek Emonda. Onwards to the Tron bike!

One of the things they don’t walk about much in NFL is playing through the pain. You get beat up but you just keep playing. Thi is how my Super Bowl went. Despite a painful stomach ache from about half time, I managed to consume 2,300 kcals of the buffet I prepared. Including a slice of the 4,500 kcal cheesecake I made.

Oh, and Tom Brady really id the greatest. Not that anyone doubted.

Relentless Forward Progress: A Guide to Running Ultramarathons is a book Bryon Powell.

I have read so many books on ultras recently, I am not going to say too much about them for fear I am confusing different books. But everything about this book was very good. On balance, I prefer it to Hal Koerner’s Field Guidem which is also a good read. But the advice in Powell’s book feels a little more practical, comprehensive and accessible.

Hal Koerner’s Field Guide to Ultrarunning: Training for an Ultramarathon, from 50K to 100 Miles and Beyond is a book by Hal Koerner (pretty obviously). Koerner is an ultrarunner who has won many of the famous American ultras including Western States, Javelina Jundred and Hardrock.

It is a solid book with plenty of advice. I would recommend it to anyone getting into ultra running.

I read this book in about 20 minutes. I’m not against shorts books as long as they deliver value, but to me, this read like a rambling monologue with very little structure and I did not learn much about ultra running.

I’m now an IRONMAN Certified Coach. I am already a certified coach with British Triathlon, but it is reassuring to know that my coaching skills also extend to looking after long format athletes and that I am not just winging it based on my personal experience completing full distance and 70.3 races.

I might write up a proper review of the IRONMAN U programme later but in the final assessment, your skills get put to the test when you have to design a detailed training plan for a fictional athlete looking to complete their first full distance event. It was tougher than expected but the work apparently paid off as I achieved 98%.

Last weekend, I completed my restorative yoga teacher training. If there is one thing I have learnt about my body, it is that I need a lot of props to build the ground up to me 😀 . Luckily, there is no limit to the support you can use if you are creative enough.