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The Complete Guide To Studio Cycling

Autor: Rick Kiddle
Publisher: Bloomsbury Publishing
ISBN: 1408196573
File Size: 26,81 MB
Format: PDF
Read: 5413
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The Complete Guide to Studio Cycling has been written for people who want to know how to train effectively on indoor stationary bikes, from instructors, personal trainers and coaches, to sportspeople and anyone who just wants to get fit. Studio cycling, or 'spinning' should be fun and motivating, and this book promotes focus and concentration techniques, including an individual training programme that can be adapted as your fitness levels improve. The Complete Guide to Studio Cycling answers key questions about studio cycling, from what it is and what it aims to achieve, to how to set your bike up to suit your needs. It highlights dos and don'ts, confronts the myths and presents the facts, and allows everyone to benefit from one of the most effective exercise classes available.

The Complete Guide To Sports Nutrition

Autor: Anita Bean
Publisher: A&C Black
ISBN: 0713653892
File Size: 24,53 MB
Format: PDF, ePub, Mobi
Read: 9816
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Covers training diets, carbohydrate requirements, fluid intake, weight management, body fat and performance, disordered eating and sports supplements.

The Complete Guide To Exercising Away Stress

Autor: Debbie Lawrence
Publisher: Bloomsbury Publishing
ISBN: 1408195224
File Size: 5,37 MB
Format: PDF, ePub, Docs
Read: 8108
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The Complete Guide to Exercising Away Stress contains all the information necessary for personal trainers and sports coaches to be able to advise clients correctly and responsibly on how to combat stress through exercise. It covers the causes of and responses to stress; how to recognise the signs and symptoms of stress; practical physical and mental strategies and techniques for managing stress; and how to develop the skills and qualities needed to deal effectively with clients. Stress is a growing concern in today's world and has been linked to a wide range of health problems, from irritable bowel syndrome to depression. Exercise, activity and nutrition are key tools for dealing with pressure, so personal trainers and sports coaches are ideally placed to help their clients manage stress.

Cycling The Pacific Coast

Autor: Bill Thorness
Publisher: Mountaineers Books
ISBN: 1594859876
File Size: 27,85 MB
Format: PDF, ePub, Mobi
Read: 9754
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• Covers the entire 2,000-mile route from Canada to Mexico, including alternate and side-route options • Information on lodging, camping, loading the bike, safe cycling, road conditions, weather, and more The Pacific Coast route is the most popular bike touring route in the U.S., according to Mountaineers Books’ non-profit partner, the Adventure Cycling Association. And for 33 years, our very own Bicycling the Pacific Coast was the most popular guidebook to this venerable route—until now! Cycling the Pacific Coast continues the trusted legacy with an all-new, completely re-ridden, and fully comprehensive guidebook from Bill Thorness, featuring the most current, up-to-date beta on this amazing route. Cycling the Pacific Coast is organized in five sections—Washington, Oregon, Northern California, Central California, and Southern California—and is useful to riders who plan to do the trip as one epic ride, or break it up to peddle sections at a time. Features include: • Suggested itineraries for the entire ride, or for one- and two-week trips • Logistics for getting to/from ride sections • Airport and train-station connections in all major cities (Vancouver, Seattle, Portland, San Francisco, Los Angeles, and San Diego) • Alternate routes to take on Vancouver Island (Canada), Washington’s Olympic Peninsula, and Northern California’s “Lost Coast” • Interesting and fun side trip destinations in 5 cities, on 2 islands, and in 2 wine country regions New bike tourers will find equipment information, packing advice, and safety tips, among other helpful trip suggestions. And all riders will find the guidance to experience the trip of a lifetime.

Copenhagenize

Autor: Mikael Colville-Andersen
Publisher: Island Press
ISBN: 1610919386
File Size: 13,53 MB
Format: PDF, ePub, Mobi
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Urban designer Mikael Colville-Andersen draws from his experience working for dozens of cities around the world on bicycle planning, strategy, infrastructure design, and communication. In Copenhagenize he shows cities how to effectively and profitably re-establish the bicycle as a respected, accepted, and feasible form of transportation. Building on his popular blog of the same name, Copenhagenize offers entertaining stories, vivid project descriptions, and best practices, alongside beautiful and informative visuals to show how to make the bicycle an easy, preferred part of everyday urban life.

Hello Bicycle

Autor: Anna Brones
Publisher:
ISBN: 1607748835
File Size: 16,24 MB
Format: PDF, ePub
Read: 7851
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"Bicycling is one of life's simple joys--it's fun, freeing, and good for the planet and our health. Yet, the world of cycling can be intimidating to new riders or those looking to get back into it. What kind of bike is best? How can casual riders make the switch to bike commuting? What simple maintenance can be done at home and what does a bike mechanic need to handle?Hello, Bicycle demystifies biking life, making it approachable to all. Covering everything you need to know, from changing flats and lubing chains to picnicking and traveling with bikes, this attractively packaged guide offers something for cyclists of all levels."

The Pilates Edge

Autor: Karrie Adamany
Publisher: Penguin
ISBN: 9781583331842
File Size: 19,77 MB
Format: PDF, Docs
Read: 7398
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Introduces a complete body conditioning program that combines precision movement and the principles of Pilates for athletes and others seeking to improve their physical performance while strengthening and conditioning the body and includes specific workouts for golf, running, swimming, skiing, cycling, and racket sports. Original.

Cycling The Islands

Autor: John Crouch
Publisher: Rocky Mountain Books Ltd
ISBN: 1771601612
File Size: 11,11 MB
Format: PDF, ePub, Mobi
Read: 7501
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Featuring over 35 adventures on 13 different islands, each route includes a map and detailed information on local history, topography, aesthetics, places of interest, type of road, general route condition, level of difficulty, start and end points, checkpoints along the way and plenty of full-colour photographs. All of the text and accompanying information is fun, accessible, clearly laid out and easy to use. Readers can escape to the following unique destinations: CANADA Salt Spring Island Pender Island Mayne Island Galiano Island Gabriola Island Denman Island Hornby Island Quadra Island USA San Juan Island Lopez Island Orcas Island Whidbey Island Shaw Island

Bicycling Guide To The Mississippi River Trail

Autor: Bob Robinson
Publisher:
ISBN: 9780981895208
File Size: 11,26 MB
Format: PDF, Kindle
Read: 3582
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"From Itasca State Park in Minnesota, to the southernmost point in Louisiana, on the Gulf of Mexico, Bob Robinson guides you along the designated route of the Mississippi River Trail, turn by turn. The Mississippi River Trail follows the mighty river's entire 2000-mile journey across America's heartland"--[p. 4 of cover].

Zinn The Art Of Road Bike Maintenance

Autor: Lennard Zinn
Publisher: Velopress
ISBN: 9781884737701
File Size: 5,40 MB
Format: PDF, ePub
Read: 6758
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From shifters to derailleurs, pedals to handlebars, this book covers every component of a road bike, lists the tools bike owners need to tackle simple and advanced projects, and demonstrates with 295 detailed illustrations how to work on each part.

Building The Cycling City

Autor: Melissa Bruntlett
Publisher: Island Press
ISBN: 1610918797
File Size: 11,68 MB
Format: PDF, Kindle
Read: 4319
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The world is rediscovering the bicycle as a multi-pronged solution to acute, 21st-century problems, including affordability, obesity, congestion, climate change, inequity, and social isolation. The Netherlands has built an accessible cycling culture that cities around the world can learn from. Chris and Melissa Bruntlett share the incredible success of the Netherlands through engaging interviews with local experts and stories of their own delightful experiences riding in five Dutch cities. Building the Cycling City examines the triumphs and challenges of the Dutch while also presenting stories of North American cities already implementing lessons from across the Atlantic. Discover how Dutch cities inspired Atlanta to look at its transit-bike connection in a new way and showed Seattle how to teach its residents to realize the freedom of biking, along with other encouraging examples.

Bicycling The Pacific Coast

Autor: Vicky Spring
Publisher: The Mountaineers Books
ISBN: 9781594852077
File Size: 16,97 MB
Format: PDF, ePub, Docs
Read: 4977
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CLICK HERE to download the 42 mile ride near Anacortes and the 48 mile ride along the Oregon Coast from Bicycling the Pacific Coast * Bicycle touring the Pacific Coast is outlined in one trip or four separate adventures * Road directions, points of interest, and available restrooms and provisions all built into daily mileage logs * Elevation profiles and Table of Essentials overview for each day's ride From Canada to the Mexican border, Bicycling the Pacific Coast is the most popular guidebook to bicycle touring this gorgeous edge of the U.S. 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.

Tom Danielson S Core Advantage

Autor: Tom Danielson
Publisher: VeloPress
ISBN: 1937716295
File Size: 30,95 MB
Format: PDF, ePub
Read: 8462
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Tom Danielson's Core Advantage offers a simple, highly effective core strength program for cyclists. 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.

Anatomy Of Cycling

Autor: Jennifer Laurita
Publisher: Firefly Books Limited
ISBN: 9781770851719
File Size: 28,68 MB
Format: PDF, ePub, Mobi
Read: 4856
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Avid cyclists ride on average 150-200 days per year for up to 3-4 hours a day. With its low impact on the joints and high caloric burn rate, cycling is a great choice for anyone wanting to get (and stay) in shape. It is accessible to all fitness levels and allows for easy progression. At all levels, cycling demands extreme physical effort and stamina to power the bicycle and to maintain correct form and speed, especially if for an extended time. Most of the work is in pushing down on the pedal, which uses all of the muscles in the leg. Equally important are the supporting muscles, which support the upper body, provide balance, reduce fatigue and increase endurance. Anatomy of Cycling addresses all of these needs. The exercises are designed to work the wide range of muscles that come into play when cycling. All of them can be done at home using just seven items: a mat, a chair, a "Bosu ball," a small medicine ball, a large Swiss Ball, a small roller and a large roller. The exercises are organized into four units: Flexibility Exercises: Mostly stretches, these help to counteract stiffness and increase blood flow. Leg-Strengthening Exercises: Legs power the bicycle and by pedaling faster, gain speed. Strength is essential to sprinting and hill-climbing skills. These weight-bearing exercises are also beneficial to bones, a benefit that a cycling-only regimen lacks. Core-Strengthening Exercises: A strong core contributes to a fluid pedal stroke, energy efficiency and overall stability. Balance and Posture Exercises: These exercises, including swimming, help to build back strength and improve stability, both helpful in counteracting the shoulder and lower back problems that trouble cyclists. Anatomy of Cycling also includes three pre-designed workouts -- Beginner's, Intermediate and Advanced -- as well as seven specific workouts: Quadriceps-Strengthening, Healthy Back, Core-Stabilizing, Low-Impact, Stamina, Balancing and Postural. This is an essential reference for road cyclists and triathletes.

The Custom Road Bike

Autor: Guy Andrews
Publisher: Laurence King Publishing
ISBN: 9781856696647
File Size: 24,44 MB
Format: PDF
Read: 4065
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This book is the complete guide to specifying and buying your dream bike. Each chapter covers a particular part of the bike, from the frame, to forks, headsets, wheels, tyres, hubs, gear components, chains, brakes, saddles, handlebars, pedals, water bottle cages, and accessories. Including beautiful studio images of the latest kit, the chapters feature interviews with the top designers and manufacturers, and maintenance tips from professional mechanics.

Lighting For Photographers

Autor: Joseph Lavine
Publisher: Routledge
ISBN: 135116662X
File Size: 11,68 MB
Format: PDF, ePub
Read: 5216
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Lighting is one of the most important aspects of any photograph. The best images create dimension and drama, which goes beyond formulas and lighting recipes. In Lighting for Photographers: An Introductory Guide to Professional Photography, commercial photographers and instructors Joe Lavine and Brad Bartholomew offer a unique philosophy of lighting, starting with an understanding of the characteristics of lighting to build great shots. Including interviews from professional photographers and illustrated with over 200 images, this book introduces basic photographic concepts and equipment needs, and takes the reader from the lighting process through to starting a successful career in photography both in the studio and on location. Readers will learn a comprehensive approach to lighting including what light does, composition, experimentation, practical tools and techniques, equipment, metering and histograms, and how to launch and grow their career. With downloadable instructor resources featuring discussion questions and quizzes, this fully updated edition is ideal for introductory level photography and lighting courses as well as the amateur photographer looking to apply the appropriate lighting to realize their conceptual and aesthetic goals.

Bike Fit

Autor: Phil Burt
Publisher: A&C Black
ISBN: 1408190303
File Size: 12,80 MB
Format: PDF, Mobi
Read: 8730
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The essential practical guide to setting up your bike to maximise performance and avoid injury, written by renowned Lead Physiotherapist at British Cycling, and Consultant to Team Sky, Phil Burt. Foreword by Sir Chris Hoy and introduction by Chris Boardman.