Using this simple device, you can: • Increase Strength • Improve Balance • Reduce Lower Back Pain • Rehabilitate Injuries Resistance Band Workbook offers more than 70 safe, effective exercises paired with clear captions and step- by-step photos that can be done practically anywhere, anytime. In addition, special programs will enhance your daily life, whether you’re looking to revamp your physique, elevate your sports performance or simply improve functional fitness.

    It was, however, preferable to his day job of paving driveways, and that day in 2005 saw the start of an incredible journey for Ferris, Ulster and Ireland rugby. A Celtic League title in his very first senior season with Ulster. A Grand Slam in 2009, followed by a sensational Lions breakthrough. A starring role in Ireland's greatest World Cup win, over Australia in 2011, when Ferris famously picked up Will Genia and carried him ten yards. And leading Ulster from nowhere to the Heineken Cup final.Stephen Ferris had an incredible rugby career, tragically ended by ankle injuries so severe they will never properly heal. He is an inspiration to the population of Ulster, an emblem of the sport that serves as such a positive expression of its culture and identity, and earned the respect and admiration of fans across Ireland for his strength, pace, skill and courage. Fearless, funny and full of an incredible array of stories from behind the scenes of Ulster, Ireland and the Lions, this is the must-have rugby book of the year.

    Full Iron-Distance races require such painstaking planning and sacrifice that it’s difficult to keep life in balance. The Half Iron-Distance is accessible, while remaining challenging.    Also known as the “70.3” for the sum of its 1.2 mile swim, 56 mile bike ride, and 13.1 mile run, the half-iron triathlon is not simply a race for which an athlete can use a full-iron training regimen chopped in half. Doing so would in no way approach maximizing an athlete’s performance. The races are performed at completely different intensity levels, with completely different approaches. As a result, the training is completely different.       IronFit Secrets to Half Iron-Distance Triathlon Success does for the half-iron what Be IronFit has done for the full-iron. It provides three sixteen-week training programs—Competitive, Intermediate, and “Just Finish”—and details everything an athlete needs to know to successfully prepare for and maximize performance at this racing distance. In as little as four months, any athlete can be physically and mentally ready for the world’s most popular triathlon challenge.

    You've had thoughts of running another 5K, but faster. You've probably thought about training for a 10K race in your hometown to see if you could run the full 6.2 miles.    The thought may have even crossed your mind about someday running a Half-Marathon as a stretch goal. 13.1 miles is a long way to run, but you're pretty sure if you work hard enough, it can be accomplished.   It's even possible that you have come to love running so much that you've thought about going all the way: running a full Marathon...26.2 miles!   No matter which of these statements is true, one thing is for certain: You are a runner, and you are ready to take the next steps: Beyond The 5K!    Everything you need to start distance running is included in this book!   Topics Covered Include: Proper Nutrition Stretching Warm-Ups and Cool Down Common Running Injuries Fartleks (Speed Running) Core Strength Cross Training Target Heart Rate Training Full training plans for 10K, Half, and Marathon Races!!   Personal Note From The Author: This book blends years of personal experience gained from my successes and failures. I show you my unique approach to running that took me from a complete couch potato to running multiple marathons. I understand the challenges and frustrations of transitioning from being a beginning runner because I went through it personally. I lost over 60 pounds, and I am in the best shape of my life due to the techniques used in this book.   This is why I've put together this step-by-step guide to learning distance running. I'm confident that the techniques I used to turn myself from an out of shape non-runner into a healthy, fit, and efficient runner will work for you as well!   In an effort to provide my readers exceptional value, I also promise a response to all reader emails. All running related questions will be answered with a quick personal reply!   I thoroughly hope you enjoy this book. Happy Running! ~Michael

    Phil Tufnell, aka 'Tuffers', is the much-loved English cricketer from the 1990s who has now become one of this country's favourite broadcasters. Not cast from the same mould as other players of his generation, Tufnell became a cult figure for his unorthodox approach to the game ... and to life in general. 'Tuffers' Cricket Tales' is a collection of the great man's favourite cricket stories that will amuse and inform in equal measure. Tufnell's unmistakably distinctive voice, as heard to such good effect on 'Test Match Special', steers fans through dozens and dozens of terrifically entertaining and insightful anecdotes, garnered from his 25-year playing and broadcasting career. He introduces a cast of genuinely colourful characters found in dressing-rooms and commentary boxes from around the world, and in the process offers a uniquely warm and quirky homage to his sport. A perfect Father's Day gift for all cricket fans.

    This volume answers questions such as: Should I use low- or high-flanged hubs for touring * Should I spoke crossed-four or crossed-three? Are radially spoked wheels stiffer than crossed-four? * How can I build a 32-spoke crossed-two wheel? * Should I use butted or straight sookes? * Does tying and soldering give a rough ride?Based on years of experience, the author has divided the book into three parts. Part One, Theory, explains how wheels respond to loads. It discusses the merits of various designs and components, and explains what causes failures. Part Two, Practice, gives a step-by-step guide for building front and rear wheels and wheels with different patterns and numbers of spokes. Part Three, Data, contains test results and formulas for computing spoke lengths and other wheel dimensions.

    Kilkenny were beaten in that final by Tipperary but Tyrrell’s inner-most thoughts from his diary, both in the lead-up to, and after the game, provide the narrative to a compelling life story. His unique insights paint the picture of a relentless individual and a relentless team – the most successful side in the history of Irish male sport. The intrigue and aura around Kilkenny coach Brian Cody and his players was always heightened because very little ever emerged from the camp, or the dressing room. Now, for the first time, Tyrrell opens a unique window into the elite mindset and attitude which forged such unprecedented success. Tyrrell’s own journey is chronicled with brutal and unwavering honesty. The hurling legend’s constant drive to be a winner with his beloved county have pushed him towards breaking point many times. Tyrrell operates somewhere between obsessed and maniacal. On the pitch, he displayed the ruthless mentality of an assassin but behind it all, he had to conquer crippling self-doubt and fear. It took until his fourth successive All-Ireland final for Tyrrell to believe he had finally arrived as a senior inter-county hurler, going on to become one of the most feared and respected defenders in the game.

    The complex and troubled relationship with discipline, alcohol and authority during his exhilarating cricket career. The search for an authentic voice as a player, free from the blandness and conformity of modern professionalism. Is Flintoff the last of his kind, in any sport?Through all his highs and lows, triumphs and reversals, this book reveals a central tension. There is 'Fred' - performer, extrovert, centre of attention. Then there is 'Andrew' - reflective, withdrawn and uncertain. Two people contained in one extraordinary life. And sometimes, inevitably, keeping the two in balance proves too much.We are taken backstage, seeing the mischief and adventure that has defined Andrew Flintoff's story. Above all, we observe the enduring power of fun, friendship and loyalty - the pillars of Flintoff's career. At ease with his faults as well as his gifts, Andrew Flintoff has sought one thing, even more than success: to be himself.

    Mile-by-mile road logs document every approach to the park and every interior road. Through charts and explanations, readers learn of Yellowstone's campgrounds and facilities, geyser basins and the frequency of the geyser eruptions, and out-of-the-way hikes. Updates include descriptions of new lodgings, scientific information reflecting recent research, 65 new color photos, and revised maps. A field guide to the animals and plants, a selected reading list, and a 21-page index round out this comprehensive guidebook.

    wrestling champion Buddy Lee presents his jump rope training system used by over 25 U.S. Olympic teams.Workouts for a variety of sport skill and fitness components are included, such as endurance, strength and power, speed, agility, and balance. This second edition also includes the latest on rehabilitation of sport injuries and optimizing body composition for athletic performance. And, to get you started immediately, Jump Rope Training presents sample sport-specific training programs for more than 40 sports.If you're ready to take your workouts to the next level, turn to the system that the world's top athletes have come to rely on. Jump Rope Training will not only change the way you train but also change how you feel, look, and perform. It's the proven approach to improving fitness and performance.

    12 WEEK WORKOUT PLAN✔ 102 page step-by-step guide✔ Effective cardio methods✔ Target problem areas✔ Each exercise under 30 min✔ See results in one week

    It's fun, it's easy-and the results will delightfully complement your favorite meals and provide unparalleled pleasure by the glass when friends come calling. You don't have tore-create Bordeaux in your basement to be a successful home vintner-you can make raisin wine and drink it like sherry, or use it to accent your Chinese cooking. Raspberry or apricot wine lend themselves to delicious desserts. And if you are interested in more exotic concoctions, rhubarb champagne is the ultimate treat.The Joy of Home Winemaking is your comprehensive guide to:the most up-to-date techniques and equipmentreadily available and affordable ingredients and materialsaging, bottling, racking, blending, and experimentingdozens of original recipes for great-tasting fruit wines,spice wines, herb wines, sparkling wines, sherries, liqueurseven homemade soda pop!a sparkling brief history of winemakinghelpful illustrations and glossaryan extensive mail-order resource sectionWhether you prefer your wine dry of slightly sweet, The Joy of Home Winemaking has all the information you need to go from casual connoisseur to expert home vintner in no time.

    He saw the Tour for the first time in 1984, avidly following that year's race on television in the Normandy village where he lived. Since joining the Guardian in 1989, William Fotheringham has been at the forefront of British cycling journalism. Here he reflects on the events of the last twenty-three years - the triumphs, the tragedies and the scandals that have engulfed the world's most demanding sport. Key articles from his career are annotated with notes and reflections. What would he have said if he'd known then what we all know now about Lance Armstrong? Which cyclists and teams were not all they seemed? And which victories still rank as the greatest of all time?This is the definitive collection of cycling reporting.

    This is it. This is really the end. I was now a matter of seconds away from the moment all the numbers stopped for ever. My career total of National Hunt winners would remain at 4,348 after this, my 17,546th ride. All the stats, the numbers that had governed my life for the last two decades, they were just a few hundred yards from being stilled for ever. My whole career, my whole adult life, had been built on making those numbers click upwards as fast as I could, but in a couple of furlongs they would never move again.Deciding to retire was the most difficult decision I've ever had to make. Fortunately I was able to go out at the very top, and being able to say that makes me a very, very lucky man indeed. And now, in this book, I've been able to look back over my entire career - both good and bad moments - and see it in its entirety: the biggest wins, the disappointments, the injuries and the tragedies, my wonderful family, and the amazing horses and the fantastic personalities I've worked with.18,000 people turned up to that final race at Sandown, and I can now look back on my career with immense pride and gratitude. But that chapter of my life is closed. This book is the final word on my riding career - it's time to move forward.

    Foot expert John Vonhof discredits the conventional wisdom of "no pain, no gain," teaching instead how the interplay of anatomy, biomechanics, and footwear can lead to happy or hurting feet. With a focus on individual and team care, this fifth edition covers everything that an active person needs for immediate and long-term foot care solutions. Vonhof's advice comes not only from his own experience but also from many foot experts and endurance athletes. He offers numerous solutions for each problem, as there is no one best solution — different treatments work for different feet. This comprehensive resource covers footwear basics, prevention, and treatments along with clear diagrams, photos, and charts that demonstrate techniques and solutions. If it can happen to a foot, it's covered in this book.