Triathletes and distance swimmers can become faster using this waterproof book of 132 freestyle swim workouts. Each workout from Olympic triathlon coach Gale Bernhardt and USA Swimming National Team coach Nick Hansen focuses on improving one of seven swimming abilities—endurance, speed, form, force, muscular endurance, muscular endurance for Ironman®-distance swims, and anaerobic endurance. Triathletes looking for structured swim workouts or more variety in the pool can easily use these workouts with any existing training plan, especially if they are training with plans from Bernhardt or Joe Friel. Triathletes who need help in the pool can focus on one swimming ability to eliminate their personal swimming weaknesses.
Zinn & the Art of Road Bike Maintenance is the world's best-selling guide to bicycle repair and maintenance. From basic repairs like how to fix a flat tire to advanced overhauls of drivetrains and brakes, Lennard Zinn's clearly illustrated guide makes every bicycle repair and maintenance job easy for everyone. Lennard Zinn is the world's leading expert on bike maintenance and repair. His friendly step-by-step guide explains the tools you'll need and how to know you've done the job right. The book's two-color interior is easy to read€”even in a dimly-lit garage or workshop. Hundreds of hand-drawn illustrations and exploded parts diagrams show just the right level of detail to lead you through every bicycle repair task. This smartly organized guide shows how to repair new and old bicycles from top to bottom. In over 500 pages, Zinn's guide includes simple instructions for hundreds of bike maintenance and repair jobs: Basics: How to fix a flat tire, lube a bicycle chain, adjust the brakes; Emergency repairs: How to fix a broken chain, tighten loose spokes, repair a bent derailleur; Easy shifting: How to adjust shifters, derailleurs, and cables for clean and smooth shifting; Wheels: How to true a wheel, install a new tire, change a cassette, replace broken spokes, build your own wheels; Overhauls: How to service and replace pedals, chains and chainrings, saddles, handlebars, stems, headsets, forks, bottom brackets; New tech: How to maintain 11-speed systems, electronic and wireless shifters, disc brakes; Cyclocross: How to set up a 'cross bike for racing, select the right components, and make quick repairs; Troubleshooting: How to figure out what's wrong with any bike and fix it. Zinn & the Art of Road Bike Maintenance makes bicycle repair and maintenance easy, quick, affordable, and fun. With Zinn at your side, you'll know how to keep your bicycling running smoothly for years. What's New in Zinn & the Art of Road Bike Maintenance, 5th Ed.: More than 700 comprehensive illustrations and exploded views. New chapter on electronic shifting covers maintenance, service, repair, and troubleshooting of all Shimano, SRAM, and Campagnolo electronic shifting groups. New chapter on disc brakes covers maintenance, service, and repair of all hydraulic and mechanical systems. New tech covered in depth: through-axle forks, SRAM eTap wireless shifting, second generation Shimano and Campagnolo electronic shifting, direct-mount sidepull brakes, SRAM X-Sync 1x11 cyclocross systems, tubular tire gluing tapes. New troubleshooting chartsNew master guide to press-fit bottom brackets. Also covered in the 5th edition: All derailleur shifting systems (5-speed through 11-speed); all bottom bracket systems (cone-and-cup through press-fit); all brake systems (including caliper, V-brake, cantilever, and disc); all headset, stem, handlebar and fork systems; wheelbuilding for all bikes including cyclocross and disc-brake wheels; special sections on cyclocross throughout including troubleshooting, maintenance, service, repair, and equipment selection; updated and expanded torque tables; complete illustration index and complete subject index.
Updated with new information, techniques, photos, procedures, and components, plus a larger, easier-to-read format, Park Tool's Big Blue Book Of Bicycle Repair - 3rd Edition is a comprehensive repair manual with all the information the novice and veteran mechanic needs to perform nearly any repair from trailside fixes, to routine tune-ups, to more advanced procedures and complete overhauls (be sure to review the Table of Contents). Written by Park Tool Director of Education and longtime USA Cycling pro race mechanic, Calvin Jones, and including hundreds of photos, this must-have manual is the perfect reference and step-by-step repair guide for nearly any bike, including road, mountain, BMX, fixie and singlespeed. Park wrote the book on bicycle repair!
Skratch Labs’ Feed Zone Portables Cookbook gives you real, delicious, and easy-to-make fuel for your next ride. Chef Biju Thomas and Dr. Allen Lim—a physiologist who has done extensive work with Pro Tour teams—teamed up to give you 75 simple recipes for food that travels well, tastes amazing, and gives you the energy you need to keep riding. The book focuses on delivering the right blend of macro and micro nutrients for training athletes in simple, flavorful recipes.
Fueling yourself correctly at home is one of the most crucial aspects of athletic performance and all-around health. Skratch Labs’ Feed Zone Cookbook has 150 easy-to-follow recipes that are designed to give endurance athletes like you just what you need. Chef Biju Thomas teamed up with physiologist Dr. Allen Lim, whose time spent working with Pro Tour teams led to many of these delicious, healthful recipes. The Feed Zone focuses on delivering the right blend of macro and micro nutrients when you need them in simple, flavorful recipes.
Science shows it's not just what we eat that matters; eating together matters, too. Chef Biju Thomas and Dr. Allen Lim have returned to the kitchen to champion dinner, the most social meal of the day. In their third cookbook, Feed Zone Table, Biju and Allen offer 100 all-new recipes to bring friends and family to the table in a way that nourishes life and sport. Feed Zone Table will inspire your family-style dinners with a delicious line up of drinks, starters, main courses, side dishes, fresh sauces, and desserts. Biju rolls out easy techniques for making flavorful food that's fun to prepare and share. Enjoying dinnertime and eating well will nourish you, your family and friends--and your sports performance. Dr. Lim saw these benefits first-hand while working with professional athletes and shares new research on how social meals benefit everyone. Lim reveals why it matters--what science has to say about food, camaraderie, performance, and the pivotal role that the dinner table can play in an athlete's preparation. Sports are often an escape from life, but Feed Zone Table is a warm invitation back to the table. We perform best when we nourish our bodies and feed our souls. Bring great food and people together with Feed Zone Table and you'll feel the difference.
In ROCKET FUEL, James Beard Award-winner Matt Kadey, RD, offers up innovative, delicious, and convenient real-food recipes to power everyday exercise and weekend adventures. Kadey's ingenious recipes include whole food snacks like pudding, muffins, bars, slushies, pancakes, bites, wraps, cakes, cups, and more. Whole foods are a healthier, tastier performance fuel than highly processed sports food products. With over 100 recipes in ROCKET FUEL, it's easier than ever to power up for workouts, recharge during halftime, or stay energized on the trail.
Coach Joe Friel is the one of the most trusted name in endurance sports coaching, and his Cyclist’s Training Bible is the most comprehensive and reliable training resource ever written for cyclists. This edition of the best-selling book includes all of the latest advances in training and technology. Using this book, cyclists can create a comprehensive, self-coached training plan that is both scientifically proven and shaped around their personal goals. Friel empowers athletes with every detail they need to consider when planning a season, lining up a week of workouts, or preparing to race. This fourth edition includes extensive revisions on the specifics of how to train and what to eat.
Lennard Zinn’s expert advice makes quick work of mountain bike repair. Newcomers and experienced mechanics alike will benefit from the hundreds of illustrations, the exploded views of how components go together, and Zinn’s practical, time-saving tips. Zinn’s friendly advice and years of experience make tackling even the most daunting task fun and easy. All the latest high-tech equipment is covered in this new edition, but Zinn does not neglect older bikes. Indeed, no matter what mountain bike you may have in your garage, chances are you’ll find it—and the way to fix it—in these pages.
The Problem Solvers Sketchbook and Bench Reference Guide exists because writing things down is important. Sketch out new ideas, record findings, workarounds, geometries, spoke lengths, never-try-it-agains, or just to doodle during that boring meeting at work. - DIY Reference and/or User Manual - Engineer-ruled for oddball geometric sketching - Includes semi-useful tables and tools
Mountain bikers will reap the benefits of a more deliberate and efficient training program with the help of Coach Joe Friel. If results are the goal, training should not be left to guesswork or the “ride-until-you-drop” mentality. Friel is renown for his proven methodology, which is based on science and built around the individual rider. Off-road cyclists, from novice to professional levels, will become more successful with Friel’s scientific approach to mountain biking.
For over 20 years, Sally Edwards has cheered, prodded, and even pushed hundreds of thousands of women across the finish line of their first triathlon. That's because Sally believes triathlon changes women into healthier, happier people. As spokesperson of the Danskin Women's Triathlon Series and the Trek Women Triathlon Series, Sally has inspired women to take up a new challenge and find a renewed passion for a healthy, active lifestyle. Sally will guide you from the first day of training to race day, with plenty of encouragement along the way. Sally leaves no question unanswered, from workouts to the transition zone to the most common question of all—what to wear. Triathlons for Women has everything you need to get started.
If you’re like most endurance athletes, you’re concerned about your weight. You know that every extra pound slows you down. Matt Fitzgerald’s Racing Weight Quick Start Guide applies all the principles of his best-selling book Racing Weight in a detailed set of weight-loss training plans. You will devote 4 to 8 weeks to starting a weight loss of 5, 10, or 20+ pounds. Lose weight quickly by following a schedule of high-intensity workouts and strength training as well as a menu of calorie-restricted, high-protein meals and snacks. Low-volume and high-volume plans make it possible for cyclists, runners, and triathletes with a wide range of experience to maintain their training levels. Replace fat with muscle while keeping your appetite in check.
Every year thousands of people decide to train for their first triathlon. From the author of the best-selling book The Triathlete’s Training Bible comes the essential guidebook to finishing your first sprint-distance triathlon. Joe Friel maps out a 12-week plan, requiring just 5 hours of training each week. It’s the start of a lifestyle focused on health, fitness, and personal growth. Your First Triathlon provides the training plans, workouts, checklists, instruction, and illustrations that first-timers are clamoring to know. With 25 years of experience, Joe Friel knows triathlon and everything a beginner needs to succeed.
Endurance athletes of all ages and ability levels invest countless hours in tough rides and workouts so they can race farther and faster from year to year. Whether they work with a coach or train independently, cyclists rely on their training log to tell them when to push harder and when to back off. With all of the recent technological advancements in training, it is more important than ever to have a place to consolidate training data, track progress, reshape goals throughout the season, and, perhaps most importantly, listen to the way the body responds from day to day. Designed with collaboration from cyclists and coaches, this next generation of training diary will make it easier than ever to record and interpret every component of cycling training and is a companion to Joe Friel's bestselling book The Cyclist's Training Bible. Coach Joe Friel gives athletes a thorough introduction to the essential details of training and keeping a log. For athletes who are designing their own annual training schedule he provides a guide to planning the entire season.
Cut through all the hoopla and hype, Hammer's Endurance Athlete's Guide to Success provides proper fueling knowledge for prior to, during, and after exercise. While finding the solution to properly fueling your body is a very individualized endeavor, this handbook provides the basic guidelines. It serves as the rationale behind the Hammer Nutrition line of endurance fuels and supplements which have been successfully used in nearly every conceivable endurance and ultra endurance contest on the planet.
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