Every detail of how to train for a triathlon of any distance, an off-road triathlon, or a duathlon is packed into this essential book, including plenty of swim, bike, and run workouts to keep training fresh and breakthrough workouts to make training more rewarding. Bernhardt's unparalleled coaching experience is the basis of her proven training methodology, which she applies to each of the 15 unique training plans, removing the hassle of creating a plan from scratch. The second edition includes: Easy tips on modifications that allow triathletes to further personalize the plans according to their needs. A new chapter on 13 Weeks to a Sub-13 Hour Ironman 8 training plans requiring only 510 hours of training each week. 5 training plans to go farther3 training plans for finishing an Ironman and 2 plans for finishing a Half-Ironman race. Training Plans for Multisport Athletes has a challenge to suit everyone, from beginners to accomplished triathletes, for those who are short on training time and those who are training for a faster time. Paperback. 7 3/8" x 9 1/4", 256 pp.VP-PLAN2

    Don’t learn the hard way, get a jump on training for ultramarathon with Hal Koerner’s Field Guide to Ultrarunning, a comprehensive guide to running 30 to 100 miles and beyond.Hal Koerner is America’s top ultrarunner with podium results in more than 90 ultramarathons. In his Field Guide, Koerner reveals hard-earned wisdom, smart habits, and reliable tips to help you prepare for your most epic runs. You’ll hear entertaining stories of trailside woe and practical advice on the smartest ways to fuel, trail running technique, and mental strategies to carry you to the finish line. Koerner offers 3 detailed training plans to prepare for 50K, 100K, and 100-mile ultramarathons.

      Writing a college admissions essay is no easy task—but with college essay coach and New York Times contributor Alan Gelb’s accessible and encouraging step-by-step instructions, you’ll be able to write an honest, one-of-a-kind essay that really shines. Gelb’s ten-step approach has garnered great results for the students who have tried it, many of whom were accepted into their dream schools (Harvard, Brown, Yale, and more). This to-the-point handbook shows you how to identify an engaging essay topic, and then teaches you how to use creative writing techniques to craft a narrative that expresses your unique personality, strengths, and goals. Whether you’re an A-student looking for an extra boost or a less-confident writer who needs more intensive help, Gelb’s reassuring and concise guidance will help you every step of the way, from your initial draft to final revision. In the end, you will have a well-polished, powerful, and profound personal statement that you can feel proud of—a college essay that doesn’t feel “pre-fab,” but is a real reflection of your own individuality.

    His style philosophy is: Less is Modern.The good news is: the most stylish clothes you can have are probably already in your closet. But savvy women are on a perpetual quest to find the perfect addition to their wardrobe: the perfect bathing suit, a traffic-stopping pair of jeans, that classic little black dress. While the editorial pages of high fashion magazines can offer inspiration, they can’t help you find what works for your looks and lifestyle. But Lloyd Boston’s The Style Checklist offers basic guidance to help make your everyday commute your runway. With solutions to common fashion problems and a lot of how-to advice, this book simplifies and demystifies how to achieve style.

    Step-by-step skill drills are provided which include how to: improve strokes to speed up conditioning; eliminate drag and create more propulsion with less energy; burn off fat through swimming; and use dry-land exercises to improve results in the water.

    Toughness is defined by four interdependent elements: Character-who are you and are you secure in your identity? Capability-what are you able to do? Capacity-what are you able to withstand? And Commitment-what are you willing to do?Being truly tough is a genuine command over ourselves and an ever-increasing mastery of the mental, emotional and physical elements that define us and determine the course of our lives. It gives us the fortitude, mindset and tools to not simply survive adversity, but to thrive through it and in its wake. It gives us a broad and always expanding array of capabilities that create self-reliance and confidence, give us access to new opportunities and experiences, and allows us to contribute more than we consume. It ensures we understand who we truly are, and that we ultimately determine that identity and reinforce it daily with our choices and habits. And true toughness allows us to remain committed to our chosen path to achieve what we intend no matter what it is or how difficult the process.This is not a chest-pounding call for "manly" activity, emotional sterility, and self-flagellation, but a guide to discover and develop our ultimate capacity to withstand adversity, to collect and build the mental and physical tools to accomplish the challenging and incredible, to find security in our identities and the confidence and resilience it engenders, and to become an active and positive contributor to the world at large.Tough is an inspiring look deep into what makes us tough and why it matters, and provides the practical tools and steps to achieve genuine change in your life.

    It is both a story of a changing era and of an extraordinary team on a championship quest. Very few institutions in American sports can match the enduring excellence of the University of Alabama football program. Across a wide swath of the last century, the tradition-rich Crimson Tide has claimed twelve national championships, captured twenty-five conference titles, finished thirty-four times among the country's top ten, and played in fifty-three bowl games.Especially dominant during the era of the legendary Paul "Bear" Bryant, the larger-than-life figure who towered over the landscape like no man before or since, Alabama entered the 1966 season with the chance to become the first college football team to win three consecutive national championships. Every aspect of Bryant's grueling system was geared around competing for the big prize each and every year, and in 1966 the idea of the threepeat tantalized the players, pushing them toward greatness. Driven by Bryant's enthusiasm, dedication, and perseverance, players were made to believe in their team and themselves. Led by the electrifying force of quarterback Kenny "Snake" Stabler and one of the most punishing defenses in the storied annals of the Southeastern Conference, the Crimson Tide cruised to a magical season, finishing as the nation's only undefeated, untied team. But something happened on the way to the history books.The Missing Ring is the story of the one that got away, the one that haunts Alabama fans still, and native Alabamian Keith Dunnavant takes readers deep inside the Crimson Tide program during a more innocent time, before widespread telecasting, before scholarship limitations, before end-zone dances. Meticulously revealing the strategies, tactics, and personal dramas that bring the overachieving boys of 1966 to life, Dunnavant's insightful, anecdotally rich narrative shows how Bryant molded a diverse group of young men into a powerful force that overcame various obstacles to achieve perfection in an imperfect world.Set against the backdrop of the civil rights movement, the still-escalating Vietnam War, and a world and a sport teetering on the brink of change in a variety of ways, The Missing Ring tells an important story about the collision between football and culture. Ultimately, it is this clash that produces the Crimson Tide's most implacable foe, enabling the greatest injustice in college football history. "Keith Dunnavant has written yet another fabulous book about the fabled Alabama football program. You will be amazed at how one of the great injustices in the history of college football cost them their rightful place in history. And you just thought the system was screwed up now." ---Jim Dent, author of The Junction Boys "Keith Dunnavant nails it: all the sacrifices the 1966 Alabama team made to win three national championships in a row, and how we were robbed at the ballot box."---Jerry Duncan, one of the boys of 1966 "Dunnavant infuses reportage and passion into a tale that every Alabamian of a certain age knows: For all the crying about Penn State in 1969, Penn State in 1994, or Auburn in 2004, no team ever got shafted the way the 1966 Crimson Tide did. It's all here: the churning legs, the churning stomachs, and the dreaded gym classes where Bear Bryant's boys made the sacrifices he demanded in order to become champions. They conquered their opponents on the field, but proved to be no match for the politics of the day off the field. The '66 Tide is still waiting for the Missing Ring. Thanks to Dunnavant, we don't have to." ---Ivan Maisel, senior writer, ESPN.com, and co-author of A War in Dixie "Absolutely stunning. The Missing Ring left me breathless. Keith Dunnavant has proven again why he is one of America's greatest sports authors and historians. With so much having been written about Bryant and Alabama, I had my doubts going into this book that there was something I didn't know or hadn't read. Yet Dunnavant has managed to strike gold with The Missing Ring in every way and shape imaginable. His quiet prose goes down as effortlessly as bourbon and branch water. Fans of college football will marvel at his painstaking research. Dunnavant turned the clock back forty years and it was 1966 all over again. The pain and the glory, the pride and the prejudice, all brought to life in the pages of this extraordinary book." ---Paul Finebaum, Paul Finebaum Radio Network

    It will also help graduate students finish in less time, for less money, and with less trouble.Based on interviews with career counselors, graduate students, and professors, Getting What You Came For is packed with real-life experiences. It has all the advice a student will need not only to survive but to thrive in graduate school, including: instructions on applying to school and for financial aid; how to excel on qualifying exams; how to manage academic politics--including hostile professors; and how to write and defend a top-notch thesis. Most important, it shows you how to land a job when you graduate.

    The cost of a copy of Zinn and the Art of Road Bike Maintenance should be sufficient in most cases. This well-organized and -illustrated guide, which incorporates the latest in component technology and innovations, shows how to maintain every part of a road bike. This includes chains, derailleurs, shifters, wheels, brakes, cranks, bottom brackets, pedals, saddles, seatposts, handlebars, stems, headsets, forks, and frames -- all covered in Lennard Zinn's trademark clear and concise prose. Novices and seasoned mechanics alike can benefit from the clear illustrations, exploded views of how components go together, and practical tips on how to completely and properly maintain all aspects of their road bikes to ensure hours of trouble-free riding. Zinn shows exactly when to tackle a maintenance project and when a trip to the bike shop for repair is unavoidable.

    A classic, humorous look at turkey hunting, which has fast become a cult classic.

    Based on the 5Cs of Survivability--cutting tools, covering, combustion devices, containers, and cordages--this valuable guide offers only the most important survival skills to help you craft resources from your surroundings and truly experience the beauty and thrill of the wilderness. Inside, you'll also discover detailed information on: Choosing the right items for your kit. Manufacturing needed tools and supplies. Collecting and cooking food. Protecting yourself from the elements. With Canterbury's guidance, you'll not only prepare yourself for any climate and situation, you'll also learn how to use the art of bushcraft to reconnect with nature in ways you've never imagined.

    A best-selling, fully illustrated, and comprehensive book, this large-format volume has been required reading for every angler for the past two decades. Included here are instructions for tackle selection; casting and presentation; flies and their specific uses; successful techniques on stream, pond, or ocean; and the select tackle, flies, and methods for pursuing every major gamefish in fresh and salt water, from bass to bonefish, tarpon to trout.

    The book also contains seasoned advice on the mental aspects of training. Author Joe Friel shows how to achieve greater fitness by examining personal strengths and weaknesses, and devotes individual chapters to planning, racing, rest, and recovery. Appendices include annual training plan worksheets and suggested swim, bike, run, and combined workouts.

    This wide-ranging handbook provides us with the absolute necessities for long-term living, the ancient secrets of adaptation (the single most important environmental skill), and the keys to a deeper awareness and harmony with the earth.