Hard workouts tear down the body, but rest allows the body to repair and come back stronger than before.The Athlete’s Guide to Recovery is the first comprehensive, practical exploration of the art and science of athletic rest. Certified cycling, triathlon, and running coach and yoga instructor Sage Rountree guides you to full recovery and improved performance, exploring how much rest athletes need, how to measure fatigue, and how to make the best use of recovery tools.Drawing on her own experience along with interviews with coaches, trainers, and elite athletes, Rountree details daily recovery techniques, demystifying common aids like ice baths, compression apparel, and supplements. She explains in detail how to employ restorative practices such as massage, meditation, and yoga. You will learn which methods work best and how and when they are most effective.Recovery is critical to performance gains. The Athlete’s Guide to Recovery offers recovery plans that target various training and race distances, in events from short distance bike races to ultramarathons, as well as examining recovery between seasons.This invaluable resource will enable you to maintain that hard-to-find balance between rigorous training and rest so that you can feel great and compete at your highest capability.

    Tom Kirkendall and Vicky Spring guide you turn by turn along the length of Pacific Coast Bicycle Route -- all 1816.5 miles. These forty-two suggested daily itineraries (averaging 53 miles each) begin and end at campsites.Everything you need to know about each day's ride is included: from tunnel-riding strategies to where to buy a new derailer, from one-of-a-kind museums along the way to side trips to lonely lighthouses and towering sand dunes. Cyclists will find a quick-glance Table of Essentials for each daily itinerary, listing availability of bike shops, beach access, hiking trails, youth hostels, and activities while touring through California, Washington, and Oregon.

    The Slow Burn Fitness Revolution lays out the accumulating body of scientific evidence that shows the spend-hours-in-the-gym approach to exercise is over. The Slow Burn exercise routine gives great results in just 30 minutes a week. With Slow Burn, you will:*Get strong fast*Increase bone density and ward off osteoporosis*Improve cardiovascular health*Enhance flexibility*Say goodbye to lower back pain*Increase your metabolism, and*Make your body a powerful fat-burning machineSlow Burn promises a leaner, fitter, stronger you with a realistic workout that lets you have a great body and a life!

    which 150 pages will you read? Is it possible to: Reach your genetic potential in 6 months? Sleep 2 hours per day and perform better than on 8 hours? Lose more fat than a marathoner by bingeing?   Indeed, and much more. This is not just another diet and fitness book.The 4-Hour Body is the result of an obsessive quest, spanning more than a decade, to hack the human body. It contains the collective wisdom of hundreds of elite athletes, dozens of MDs, and thousands of hours of jaw-dropping personal experimentation. From Olympic training centers to black-market laboratories, from Silicon Valley to South Africa, Tim Ferriss, the #1 New York Times bestselling author of The 4-Hour Workweek, fixated on one life-changing question: For all things physical, what are the tiniest changes that produce the biggest results? Thousands of tests later, this book contains the answers for both men and women. From the gym to the bedroom, it’s all here, and it all works. YOU WILL LEARN (in less than 30 minutes each):How to lose those last 5-10 pounds (or 100+ pounds) with odd combinations of food and safe chemical cocktails.* How to prevent fat gain while bingeing (X-mas, holidays, weekends) * How to increase fat-loss 300% with a few bags of ice * How Tim gained 34 pounds of muscle in 28 days, without steroids, and in four hours of total gym time * How to sleep 2 hours per day and feel fully rested * How to produce 15-minute female orgasms * How to triple testosterone and double sperm count* How to go from running 5 kilometers to 50 kilometers in 12 weeks * How to reverse “permanent” injuries * How to add 150+ pounds to your lifts in 6 months * How to pay for a beach vacation with one hospital visit         And that's just the tip of the iceberg.  There are more than 50 topics covered, all with real-world experiments, many including more than 200 test subjects. You don't need better genetics or more discipline. You need immediate results that compel you to continue. That’s exactly what The 4-Hour Body delivers.

    His signature take-no-prisoners approach to achieving physical and mental fitness has taken the endurance world by storm and inspired millions. Now in Spartan Fit!, De Sena breaks down that approach and gives readers the tools they need to conquer the course — and life, including:     • A 30-day workout and diet plan to prepare for the Spartan Sprint — or to just get you in shape     • Full-body workouts requiring no gym, no weights     • How to build on one race to the next     • Inspiring, motivating stories of SpartansA complete Spartan training guide, Spartan Fit! will arm readers with the strength, knowledge, and grit to never question their potential again.

    A dedicated and accomplished marathon (and ultra-marathon) runner who won his first marathon at age thirty-nine, Heinrich looks deeply at running, aging, and the body, exploring the unresolved relationship between metabolism, diet, exercise, and age. Why do some bodies age differently than others? How much control do we have over that process and what effect, if any, does being active have? Bringing to bear research from his entire career and in the spirit of his classic Why We Run, Heinrich probes the questions of how we use energy and continue to adapt to our mutable surroundings and circumstances. Beyond that, he examines how our bodies change while we age but also how we can work with, if not overcome, many of these changes—and what all this tells us about evolution and the mechanisms of life, health, and happiness.Racing the Clock offers fascinating and surprising conclusions, all while bringing the reader along on Heinrich’s compelling journey to what he says will be his final race—a fifty-kilometer race at age eighty.

    194 days and 17 hours previously, he had set off from Paris in an attempt to circumnavigate the world in record time. Mark smashed the Guinness World Record by an astonishing 81 days. He had travelled more than 18,000 miles on his own through some of the harshest conditions one man and his bicycle can endure, camping wild at night and suffering from constant ailments.The Man Who Cycled the World is the story not just of that amazing achievement, but of the events that turned Mark Beaumont into the man he is today. From the early years of his free-spirited childhood in the Scottish countryside, he had been determined to break records, cycling across Scotland and then from John O'Groats to Land's End by the age of fifteen, raising thousands of pounds for charity. After leaving university, he had been equally determined not to settle for an average existence, but to break free and see the world from a saddle, to follow his dreams.This is the tale not just of one of the last great circumnavigation world records, and of the incredible endurance it took to accomplish it, but an insight into many of the world's cultures from a unique perspective. From Paris to Istanbul, through Turkey, Iran, Pakistan, India and south-east Asia to Singapore, then across Australia, New Zealand and the United States before the final legs in Europe, all at hundred miles a day, this is the story of a quite remarkable adventure, by a quite remarkable man.

    Purchase includes a free trial membership in the publisher's book club where you can select from more than a million books without charge. Chapters: The Omnivore's Dilemma, in Defense of Food, the Botany of Desire, Food Rules, a Place of My Own, Second Nature. Source: Wikipedia. Free updates online. Not illustrated. Excerpt: The Omnivore's Dilemma: A Natural History of Four Meals is a nonfiction book by Michael Pollan published in 2006, in which Pollan asks the seemingly straightforward question of what we should have for dinner. As omnivores - the most unselective eaters - we humans are faced with a wide variety of food choices, resulting in a dilemma. To find out about those choices, Pollan follows each of the food chains that sustain usindustrial food, organic food, and food we forage ourselves from the source to a final meal, and in the process writes an account of the American way of eating. Pollan begins with an exploration of the food-production system from which the vast majority of American meals are derived. This industrial food chain is largely based on corn, whether it is eaten directly, fed to livestock, or processed into chemicals such as glucose, often in the form of high-fructose corn syrup, and ethanol. Pollan discusses how the corn plant came to dominate the American diet through a combination of biological, cultural, and political factors. He visits George Naylor's corn farm in Iowa to learn more about those factors. The role of petroleum in the cultivation and transportation of the American food supply is also discussed. A fast food meal is used to illustrate the end result of the industrial food chain. The following chapter delves into the principles of organic farming and their various implementations in modern America. Pollan shows that, while organic food has grown in popularity, its producers have adopted many of the methods of industrial agriculture, losing sight of th...More: http: //booksllc.net/?id=931450

    This comprehensive approach shows the 50 essential core workout exercises that will build strength and endurance in the key core muscles for cycling—no gym membership required.Professional cyclist Tom Danielson used to have a bad back. He shifted in the saddle, never comfortable, often riding in pain. Hearing that core strength could help his back, he started doing crunches, which made matters worse. He turned to personal trainer Allison Westfahl for a new approach. Danielson and Westfahl developed all-new core exercises to build core strength specifically for cycling, curing Danielson’s back problems. Better yet, Danielson found that stronger core muscles boosted his pedaling efficiency and climbing power.Using Danielson’s core exercises, cyclists of all abilities will enjoy faster, pain-free riding. Cyclists will perform simple exercises using their own body weight to build strength in the low back, hips, abs, chest, and shoulders without adding unwanted bulk and without weights, machines, or a gym membership. Each Core Advantage exercise complements the motions of riding a bike so cyclists strengthen the right muscles that stabilize and support the body, improving efficiency and reducing the fatigue that can lead to overuse injuries and pain in the back, neck, and shoulders.Beginner, intermediate, and advanced training plans will help bike racers, century riders, and weekend warriors to build core strength throughout the season. Each plan features warm-up stretches and 15 core exercises grouped into workouts for injury resistance, better posture, improved stability and bike handling, endurance, and power. Westfahl explains the goal for each exercise, which Danielson models in clear photographs.Riding a bike takes more than leg strength. Now Tom Danielson’s Core Advantage lays out the core strengthening routines that enable longer, faster rides.

    Toughest, longest and dirtiest of all are the so-called Monuments, the five legendary races that are the sport's equivalent of golf's majors or the grand slams in tennis. Milan-Sanremo, the Tour of Flanders, Paris--Roubaix, Li�ge-Bastogne-Li�ge and the Tour of Lombardy date back more than a century, and each of them is an anomaly in modern-day sport, the cycling equivalent of the Monaco Grand Prix.Time has changed them to a degree, but they remain as brutally testing as they ever have been. They provide the sport's outstanding one-day performers-the likes of Philippe Gilbert, Fabian Cancellara, Mark Cavendish, Tom Boonen, Peter Sagan and Thor Hushovd-with a chance to measure themselves against each other and their predecessors in the most challenging tests in world cycling. From the bone-shattering bowler-hat cobbles of the Paris-Roubaix to the insanely steep hellingen in the Tour of Flanders, each race is as unique as the riders who push themselves through extreme exhaustion to win them and enter their epic history.Over the course of a century, only Rik Van Looy and Eddy Merckx have won all five races. Yet victory in a single edition of a Monument guarantees a rider lasting fame. For some, that one victory has even more cachet than success in a grand tour. Each of the Monuments has a fascinating history, featuring tales of the finest and largest characters in the sport. In The Monuments Peter Cossins tells the tumultuous history of these extraordinary races and the riders they have immortalised.

    Solid anchors and proper rope techniques can prevent a fall from turning into a catastrophe, while bad anchors are an accident waiting to happen," says certified guide Craig Luebben, who invented his own type of climbing protection, the Big Bro. Since then, he taught rock climbing to hundreds of clients and has conducted self-rescue clinics across the United States. He distills more than twenty-five years of experience into Rock Climbing Anchors.This entry in the Mountaineers Outdoor Expert Series, for intermediate-to-advanced climbers, presents modern anchoring ideas and techniques for top-roping, rappelling, sport climbing, traditional rock climbing, and mountaineering-all in one comprehensive guide. Luebben covers the finer points of all types of commonly used anchors: removable anchors including hexes, wired nuts, tri-cams, expanding wedges, expandable tubes, and cams; natural anchors such as trees and boulders; and fixed anchors like bolts and pitons. Photos show a variety of gear placements, accompanied by discussion of the pros and cons of each.

    

    And here's how she felt about the component parts of triathlon: swimming - fairly terrifying, especially in open water. Cycling - brilliant when done on a stationery bike, indoors. Running - sometimes fantastic, sometimes hideous. But as increasing numbers of her female friends continued to sign up to tri, Lucy couldn't help wondering: what was it about this exhausting pursuit that women seemed to find so magical, so transformative? The time had come to find out. Over one year, five triathlons and hundreds of training hours, Lucy uncovers the ins and outs of women's triathlon: how to wear a sports bra under a wetsuit, the competition and camaraderie, whether getting over 'jelly legs' makes you a more resilient human being - and finds that maybe she doesn't know her limits after all... Funny, warm and engaging, Run, Ride, Sink or Swim is for both the tri-curious and the dedicated tri-hard, and for any woman looking for inspiration to make the transition from sofa to start line.

    Clark writes this book from her passion for teaching the everyday champions that we all are how to use food to help achieve our marathon goals. She combines her personal experiences and professional expertise to teach us to eat well and enhance our energy. We learn what, when and how to eat to enjoy not only the process of training for the marathon, but also participating in the marathon itself with energy to spare.

    With more than 600 photographs depicting all the postures and breathing exercises, it remains the fullest, most practical, and most profusely illustrated guide by the world's foremost yoga teacher. Light on Yoga is a comprehensive and definitive source-book for the initiated, as well as the best introduction for the novice who seeks the healthful benefits of Yoga for mind, body, and soul.