The Pain-Free Cyclist takes you through the most common cycling injuries, lets you know what exactly they are, why you get them and what you can do to do get rid of them and get you back on the bike pain free. It's not (just) about the bike. Ride your bike long enough and even with an optimal bike fit you're likely to get injured. It's not what cyclists want to hear, but it's the hard truth. Cycling is a rapidly growing sport, and as numbers increase, so do the amount of injuries. What do you do if you get injured? Rest? Continue to ride? These questions need answering – to avoid confusion, further complications and more harmful injuries, resulting in substantial time off the bike. We want more riders out on the road, enjoying their cycling, pain free. Foreword by Sir Bradley Wiggins and featuring interviews with pro-cyclists including Cadel Evans, Carlos Sastre, Dan Martin, Tyler Farrar and Andrew Talansky.
The Brannocks Matt Braun Earl Brannock was a gambling man who fled the fires of the Civil War and found a boomtown called Denver—in a land being built on dreams, luck, and gold. Virgil Brannock joined him next, fresh from Lee's surrender at Appomattox, determined to rise to the top of the frontier's rough and treacherous business world. Finally, Clint came riding a trail of revenge: a fiery young Brannock who dared to wear a badge...The three brothers were reunited once again. And on a frontier brimming with opportunity and exploding with danger, vicious enemies would test their courage—and three beautiful women would claim their love...
Most of the 23 million American men who lift weights do so to get bigger; unfortunately, many of them are going nowhere with watered-down bodybuilding routines that don't help them actually get stronger. Eric Cressey's cutting-edge four-phase program, featuring constant progression, variation, and inspiring goals, keeps you focused on increasing strength along with muscle mass, helping you achieve the fittest, most energetic, and best-looking body you've ever had-with fewer hours at the gym.
The Complete Guide series is designed for the fitness professional, coach, fitness enthusiast and student, packed with ready-made training programmes, tips and strategies. Outdoor exercise is not only a cheaper alternative to the gym but it also offers immense scope and variety in terms of the activities you can do. Within the tried and trusted Complete Guides format comes this definitive guide focusing on functional training exercises in the great outdoors. Covering physiology and core training principles as a starting point, this book includes different workouts for different environments - park, beach, back garden, and covers the use of a variety of popular equipment - from ViPRs to kettlebells. Packed with colour photography, clearly illustrated exercises and the latest training programmes tailored to different outdoor pursuits, The Complete Guide to Outdoor Workouts is the ultimate how-to guide for any fitness enthusiast who wants to get out there and make the most of the outdoors!
Your guide to tools, skills, quick fixes, weekend projects, and even major upgrades—packed with pro tips! Developing your do-it-yourself skills can save you significant money, make your dream home a reality—and be just plain fun. Whether it's simple projects like a busted pipe or clogged toilet, or bigger upgrades like a new floor or a deck, you’ll find all the information you need to fix trouble spots, handle the unwelcome surprises of homeownership, and increase the value of your property. Learn about: Tools & Skills: How to build the ultimate DIY toolbox, outfit your workspace, and gain the pro skills that make even challenging projects surprisingly fun and easy. Quick Fixes: Quick yet durable fixes made easy. Fix a wonky toilet, ground an outlet, patch drywall, upgrade furniture frames and everything in between. Weekend Projects: Dozens of clever projects you thought would take you ages! Paint a room, redo a kitchen floor, spiff up cabinets, replace a toilet, patch a leaky roof. Big Jobs: Think you need a contractor? Think again. Create built-in shelving, install new flooring, construct a fence, build a deck, and more. With over three hundred handy tips, Matt Weber and the editors of Extreme How-To have you covered on all things home repair.
You have a futon left over from college, some dingy end tables that Aunt Miller left you, and an apartment whose carpeting dates back to the Me Decade. The decorating magazines and TV shows never seem to talk to you. So what? With some attitude, know-how, and a lot of your own style, your place can be transformed into a fabulous Shangri-La, a swanky venue fit for living and entertaining well. Pad: The Guide to Ultra-Living is filled to bursting with hip, affordable projects for every room in the house and shows how to use basics like lighting, plants, mirrors, and paint to enhance even problem areas. Numerous testimonials from real people with real living spaces demonstrate how a little spaces demonstrate how a little spunk and individuality can overcome the limitations of the average urban dwelling. Offering a complete lifestyle package, Pad has instructions for building your own home bar, ideas for party themes and recipes--and even collateral hangover cures! This total living guide will have your place all spruced up--and the envy of guests--in no time.
Delving into the life of skateboarding sensation Tony Hawk, this biography examines how he began skateboarding at age nine and his performance at the 1999 ESPN X Games, where he astonished viewers by performing a trick thought impossible to do. Illustrations.
The Complete Guide series is designed for the fitness professional, coach and student, packed with ready-made training programmes, tips and strategies. A new edition of the definitive 'core stability' training handbook for fitness leaders and other fitness professionals and enthusiasts in an 'all you need to know' format. 'Core Stability' is a relatively new concept, concentrating on core abdominal muscle strength to improve posture, strength and performance. This book looks at what core stability is, the muscles that are involved, and the benefits to improving your core stability. Packed with exercises, it also deals with specific exercises for different sports, and covers the use of equipment - from medicine balls to core boards. This new edition includes colour photography, new exercises and training programmes tailored to different sports. Over 3865 copies of first edition sold since 2004.
p.p1 {margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Arial} To tell the life story of Ed "Isky" Iskenderian is to tell the history of hot rodding in America. Ed was there from the very beginning. Born in 1921 to first-generation Armenian immigrants, Ed's first hobby was ham radio, but like many young men in the years before World War II, his interest turned to automobiles, especially hot rods. Ed had natural skills in metal working and machining that were developed in high school. He wanted to further develop those skills, so he joined the Air Corps to continue his education and flew with Air Transport Command. By the time Ed mustered out of the service, the California hot rod scene was in full bloom, with tens of thousands of vets who had the desire to make cars go fast. Isky: Ed Iskenderian and the History of Hot Rodding, tells the whole story, from his pre-war Lake Muroc and car club activities, his service in the military, starting a small business fabricating parts and making cams in the back of a rented shop, and then selling cams to other rodders. It covers how he grew a business from a single cam grinder and became the leading cam authority in barely 10 years. Ed was a gifted machinist, and he also had a natural knack for promotion. He purchased an ad in the second issue of Hot Rod magazine, sensing something big; his instincts, as always, were right. He was also the first to use T-shirts and uniforms as promotion. Not only was he an early pioneer in the industry for print adverting and catalogs, he was also among the first to understand the value of having successful race cars using his cams in their engines and wearing his decals on their fenders. The biggest names in the racing industry were running Isky cams, and Ed made sure the world knew it. Ed's company name went on to become one of the household names in the performance community. His continued success is an entertaining tale of mingling with industry icons, insight into the business of hot rodding, great stories of yesterday and today, and a life very well lived. You will enjoy the stories recorded here as much as Ed "Isky" Iskenderian seems to enjoy telling them.
The revolutionary fitness plan for men. Are you ready to feel younger, fitter and stronger? Matt Roberts' Younger, Fitter, Stronger is a ground-breaking fitness manual designed for mid-life men. Follow this targeted, testosterone-boosting 8-week fitness plan to lose your gut, tone your body and feel 10 years younger. Drawing on more than 20 years of personal training experience with thousands of clients, Matt Roberts brings you a powerful combination of cutting-edge science and transformative workouts. The benefits and results speak for themselves: boosted energy, improved muscle mass, a revitalised sex drive, more restful sleep – even better-looking skin and hair. You'll look and feel as good – or better – than you did in your 20s. The day-by-day 8-week plan is based on ground-breaking recent studies that have discovered the anti-ageing benefits of boosting testosterone and human growth hormone (HGH) levels through the targeted use of exercise and diet. Raising levels of these hormones is key to maintaining health and fitness in mid-life, and it can be achieved.
The Complete Guide series is designed for the fitness professional, coach and student, packed with ready-made training programmes, tips and strategies. A new edition of the definitive 'core stability' training handbook for fitness leaders and other fitness professionals and enthusiasts in an 'all you need to know' format. 'Core Stability' is a relatively new concept, concentrating on core abdominal muscle strength to improve posture, strength and performance. This book looks at what core stability is, the muscles that are involved, and the benefits to improving your core stability. Packed with exercises, it also deals with specific exercises for different sports, and covers the use of equipment - from medicine balls to core boards. This new edition includes colour photography, new exercises and training programmes tailored to different sports. Over 3865 copies of first edition sold since 2004.
Since the moment after the fall of the Berlin Wall, important German theater artists have created plays and productions about unification. Some have challenged how German history is written, while others opposed the very act of storytelling. Performing Unification examines how directors, playwrights, and theater groups including Heiner Müller, Frank Castorf, and Rimini Protokoll have represented and misrepresented the past, confronting their nation’s history and collective identity. Matt Cornish surveys German-language history plays from the Baroque period through the documentary theater movement of the 1960s to show how German identity has always been contested, then turns to performances of unification after 1989. Cornish argues that theater, in its structures and its live gestures, on pages, stages, and streets, helps us to understand the past and its effect on us, our relationships with others in our communities, and our futures. Engaging with theater theory from Aristotle through Bertolt Brecht and Hans-Thies Lehmann’s “postdramatic” theater, and with theories of history from Hegel to Walter Benjamin and Hayden White, Performing Unification demonstrates that historiography and dramaturgy are intertwined.
From the powerhouse couple behind the blog Probably This and #YourGayUncles, a comprehensive guide to living comfortably and beautifully on the cheap by and for millennials In Probably This Housewarming: A Guide to Creating a Home You Adore, Armato and Ciolino show you how to live your best, fullest, most beautiful life while dealing with all of the limitations that come with renting, working 40 hours—or more—a week, and having little-to-no disposable income. This fun, accessible guide is organized into three sections—Design, DIY, and Entertain—in the order you would naturally do them. First, you’ll learn to design your space to look just right, then you’ll find DIYs that will help add character and round out your home decor on a budget, and finally, you’ll get hosting tips for when your home is ready for entertaining. Whether you need help picking out a paint color, refurbishing vintage furniture, or mixing a batch of cocktails that slap, Matt and Beau are here to help transform your house (or apartment) into a home. A no-nonsense introduction to homemaking written by and for millennials, Probably This Housewarming is all about embracing your true self in your home design, guiding readers to create a space that reflects their personality and fits their individual needs. And as your needs grow and expand with every new place you call home, this book will be there for you every step of the way. Full of charm and humor, Probably This Housewarming is a charismatic and comprehensive guide to making any house a home.
Vintage Game Consoles tells the story of the most influential videogame platforms of all time, including the Apple II, Commodore 64, Nintendo Entertainment System, Game Boy, Sega Genesis, Sony PlayStation, and many more. It uncovers the details behind the consoles, computers, handhelds, and arcade machines that made videogames possible. Drawing on extensive research and the authors’ own lifelong experience with videogames, Vintage Game Consoles explores each system’s development, history, fan community, its most important games, and information for collectors and emulation enthusiasts. It also features hundreds of exclusive full-color screenshots and images that help bring each system’s unique story to life. Vintage Game Consoles is the ideal book for gamers, students, and professionals who want to know the story behind their favorite computers, handhelds, and consoles, without forgetting about why they play in the first place – the fun! Bill Loguidice is a critically acclaimed technology author who has worked on over a dozen books, including CoCo: The Colorful History of Tandy’s Underdog Computer, written with Boisy G. Pitre. He’s also the co-founder and Managing Director for the popular Website, Armchair Arcade. A noted videogame and computer historian and subject matter expert, Bill personally owns and maintains well over 400 different systems from the 1970s to the present day, including a large volume of associated materials. Matt Barton is an associate professor of English at Saint Cloud State University in Saint Cloud, Minnesota, where he lives with his wife Elizabeth. He’s the producer of the "Matt Chat," a weekly YouTube series featuring in-depth interviews with notable game developers. In addition to the original Vintage Games, which he co-authored with Bill, he’s author of Dungeons & Desktops: The History of Computer Role-Playing Games and Honoring the Code: Conversations with Great Game Designers.
Knowing that the mountain trails are unsafe for bicycles due to fallen trees and other obstacles, Jonas helps organize a clean-up crew in early spring, but when he hears someone else biking on the trail he cannot resist a ride of his own.
Edgar Allan Poe, American writer, poet, critic, and Steampunk Ghostbuster! Poe has always had a close and personal relationship with death. Once he used his pen to keep his demons at bay, but after the death of his beloved wife Virginia, he is taking a more direct approach. Poe has invented The Specter Eliminator, a portable device capable of extinguishing spirits. With it, he moonlights as a ghost hunter while trying to raise the funds to start his one magazine, The Stylus. When Poe is tasked with clearing a malevolent spirit from a Georgia mansion, he meets a rival ghost hunter who is very interested in the Specter Eliminator. Poe refuses to join forces and the rival makes it clear he will have Poe’s invention one way or another. Join Edgar Allan Poe as he uncovers an insidious plot to enslave the dead and revolutionize modern warfare in this steampunk, ghost-hunting adventure that takes you from Boston, Massachusetts, to the Wild West.
Join Carl and his ex-girlfriend’s cat, Princess Donut, as they fight fantastical creatures and deadly mobs to make it to the next level and build the kind of fan following the dungeon masters can’t ignore in the second book in the smash-hit Dungeon Crawler Carl series by Matt Dinniman—now with bonus material exclusive to this print edition. “Greetings, Crawlers! The training levels have concluded. Now the games may truly begin.” The aliens have come, and they’ve transformed Earth into a multilevel, video game–like dungeon. It’s the newest season of the galaxy’s most watched game show, Dungeon Crawler World. Now on the third floor, Carl and Donut have to fight harder than ever. They’ve already proven that a Coast Guard vet and once-and-forever feline royalty are an almost unstoppable team. Their ratings are off the charts. Viewers can’t get enough. But the dungeon gets more dangerous each day, and now there’s a whole new problem to deal with: Quests. They call it the Over City. A sprawling, once-thriving metropolis devastated by a mysterious calamity. But these streets are far from abandoned. An undead circus trawls the ruins. Murdered women rain from the sky. An ancient spell is finally ready to reveal its dark purpose. Can Carl and Donut solve the mystery in time? And can Carl finally find some pants? Includes part two of the exclusive bonus story “Backstage at the Pineapple Cabaret.”
Optimize your talent by removing the obstacles in their path Capacity is a proven system for bringing the best out of your team-and yourself. Matt and Chris Johnson set the mark on how to succeed in the future with their energizing message, humorous stories and their generational differences. As the world speeds-up faster and faster, organizations and their people try to keep up. This pressure to do more with less has reached epidemic levels of concern and organizations are panicking on how to recruit, retain and attract the best talent for the future. Burnout, low engagement, and overwhelming stress are jeopardizing organizations’ ability to scale and win. As outdated performance models of the past crumble under pressure, Matt and Chris show you how to build and protect your most valuable asset—YOUR PEOPLE. What if you could beat the clock and expand your capacity by 6 hours per week? Or 11? Think about the organizational impact if your workforce were given fresh capacity to perform, lead, and grow. This book offers a clear, workable solution for organizations functioning in the real world: by paring it down to three performance pillars they must have to succeed—focus, energy, and drive. Ever organization sets initiatives, but many remain unfinished because their capacity to do so fails before it starts. This framework is different: these changes bring the type of benefits that cause transformation. Giving your people what they need makes buy-in irrelevant, and allows them to perform at their highest potential. Not only can it work, but it is the only thing that will work over the long term. By making your organization a great place to work, you retain your best talent and attract more like it. With dedicated resources, focus, sustainable effort, and comprehensive strategy, your top performers will be equipped to drive your organization to the top. Among Capacity’s Key Points: Learn what top performers need to produce their very best work Discover the biggest factor influencing your team’s FOCUS, ENERGY and DRIVE Prevent burnout and stimulate innovation by allowing your people to have a bigger container Adopt a strategy of expanding capacity to exceed your high-performance goals Deeply personal, but organizational focused. Capacity is an engaging and even life changing book Capacity is the next big paradigm shift for the future of training and development—as we shift to the world of the knowledge worker, it is not information or talent that wins, it’s is whoever has the largest capacity that will win. Capacity is your secret weapon to winning the performance war.
Cutting-edge advice on how to achieve your personal best, for everyone from casual runners to ultramarathoners. In 80/20 Running, respected running and fitness expert Matt Fitzgerald introduced his revolutionary training program and explained why doing 80 percent of runs at a lower intensity and just 20 percent at a higher intensity is the best way for runners at all levels--as well as cyclists, triathletes, and even weight-loss seekers--to improve their performance. Now, in this eye-opening follow-up, Fitzgerald teams with Olympic coach Ben Rosario to expand and update the 80/20 program to include ultramarathon training and such popular developments as the use of power meters. New research has bolstered the case that the 80/20 method is in fact that most effective way to train for distance running and other endurance sports. Run Like a Pro (Even If You’re Slow) shows readers how to take the best practices in elite running and adopt them within the limits of their own ability, lifestyle, and budget.
Over 100 recipes exploring the new and exciting features of Unity 5 to spice up your Unity skillset About This Book Built on the solid foundation of the popular Unity 4.x Cookbook, the recipes in this edition have been completely updated for Unity 5 Features recipes for both 2D and 3D games Provides you with techniques for the new features of Unity 5, including the new UI system, 2D game development, new Standard Shaders, and the new Audio Mixer Who This Book Is For From beginners to advanced users, from artists to coders, this book is for you and everyone in your team! Programmers can explore multimedia features, and multimedia developers can try their hand at scripting. Basic knowledge and understanding of the Unity platform, game design principles, and programming knowledge in C# is essential. What You Will Learn Immerse players with great audio, utilizing Unity 5's audio features including the new Audio Mixer, ambient sound with Reverb Zones, dynamic soundtracks with Snapshots, and balanced audio via Ducking Create better materials with Unity's new, physically-based, Standard Shader Measure and control time, including pausing the game, displaying clocks and countdown timers, and even implementing “bullet time” effects Improve ambiance through the use of lights and effects such as reflection and light probes Create stylish user interfaces with the new UI system, including power-bars, clock displays, and an extensible inventory system Save and load text and media assets from local or remote sources, publish your game via Unity Cloud, and communicate with websites and their databases to create online scoreboards Discover advanced techniques, including the publisher-subscriber and state patterns, performance bottleneck identification, and methods to maximize game performance and frame rates Control 2D and 3D character movement, and use NavMeshAgents to write NPC and enemy behaviors such as seek, flee, flock, and waypoint path following In Detail Unity 5 is a flexible and intuitive multiplatform game engine that is becoming the industry's de facto standard. Learn to craft your own 2D and 3D computer games by working through core concepts such as animation, audio, shaders, GUI, lights, cameras, and scripting to create your own games with Unity 5. Completely re-written to cover the new features of Unity 5, this book is a great resource for all Unity game developers, from those who have recently started using Unity right up to Unity professionals. The first half of the book focuses on core concepts of 2D game design while the second half focuses on developing 3D game development skills. In the first half, you will discover the new GUI system, the new Audio Mixer, external files, and animating 2D characters in 2D game development. As you progress further, you will familiarize yourself with the new Standard Shaders, the Mecanim system, Cameras, and the new Lighting features to hone your skills towards building 3D games to perfection. Finally, you will learn non-player character control and explore Unity 5's extra features to enhance your 3D game development skills. Style and approach Each chapter first introduces the topic area and explains how the techniques covered can enhance your games. Every recipe provides step-by-step instructions, followed by an explanation of how it all works, and useful additional refinements or alternative approaches. Every required resource and C# script (fully commented) is available to download, enabling you to follow each recipe yourself.
Author Matt Carmichael has been tracking demographic shifts for years, and provides a data-rich look at the changing American consumer. This book follows ten families in ten representative counties to examine their lives and how the decisions they make impact consumer behavior. This is not just a data book, because in the end each of those numbers—in datasets big and small—is a person. As you read those stories, the trends come to life and give you a greater understanding of how to reach your target—whether it’s a baby boomer farmer in Teton, Montana or a set of working parents in one of the most affluent counties in the US. Carmichael focuses on the top ten trends that are reshaping the consumer landscape and impacting buying behavior and the economic outlook of the world’s most important market. For each trend he provides ethnographic research from the families, stats from the leading consumer data sources, and exclusive interviews and examples from marketers, agencies, and media executives. These trends show how America is aging, growing more diverse ethnically, and becoming more polarized economically. Buyographics is a smart, engaging read that will be important for every marketer to consider before creating a successful campaign.
A good safety program will make your brewery the best brewery possible—for your beer, your staff, and your visitors. Employees face hazards in every area of the manufacturing environment. From physical trauma to chemical irritations, biological hazards to psychosocial risks, Brewery Safety covers how to train staff and prevent accidents. Evaluate, educate, and execute safety-conscious measures to ensure that the working environment, welfare of staff, and the quality of your products are first and foremost. Important chapters on brewery culture, measurements, and systems are also included.
He's your best friend. She's the love of his life. You've got six weeks to convince him otherwise. Adam Bailey is appalled when his best friend Nick announces that he's about to marry his new girlfriend, Sandra. Can't Nick see just how wrong the loud-mouthed, bossy, gold-digging Sandra is for him? Somehow Adam has to make his friend see the error of his ways - without losing his friendship in the process. With only six weeks to go until the wedding, there's not a lot of time. But amidst the chaos, carnage and confusion which ensue in the run-up to the big day, Adam himself meets someone who will change his life in ways he could never have expected.
* J2EE 5 compliant - Pro JSP 2 will be latest/first book that contains JSP 2.1 that’s in the new J2EE 5 platform. * Covers integration and use with open source projects such as Apache Struts, Ant, XDoclet, JUnit, and Cactus. It also includes all the rich features of JSP 2 as well as adds JavaServer Faces (JSF) interoperability and integration with JSP. * Shows the reader best persistence options, security means, performance optimization, and design patterns and best practices.
* New edition of the proven Professional JSP – best selling JSP title at the moment. This is the title that others copy. * This title will coincide with the release of the latest version of the Java 2 Enterprise Edition, version 1.4. JavaServer Pages 2.0 is a core component of this new release. * One single text gives comprehensive coverage of JavaServer Pages, the enhancements in version 2.0, and the most popular associated technologies, including Servlets, JSTL and Apache Tomcat 5.
Travel the world to a variety of amazing locations - from jungle to desert to woodland to ocean and see if you can spot the birds that are hiding there. It's harder than you think! The brilliant and highly successful wildlife artist, Matt Sewell has now created his first ever children's book and it's amazing! The locations and birds are brought to life in wonderful detail, and there's so much to see on every page. As well as having fun spotting the birds, you'll also learn about the different species and where they live - then maybe you'll also spot them in real life on your travels! Get twitching, get spotting, have fun!
In The Well-Built Triathlete, elite triathlon coach Matt Dixon reveals the approach he has used to turn age-group triathletes into elite professionals. Instead of focusing narrowly on training and workouts, Dixon reveals a more comprehensive approach that considers the whole athlete. Dixon details the four pillars of performance that form the foundation of his highly successful purplepatch fitness program, showing triathletes of all abilities how they can become well-built triathletes and perform better year after year. The Well-Built Triathlete gives equal weight to training and workouts, recovery and rest, daily nutrition, and functional strength. Dixon considers the demands of career and family and the ways different personality types prefer to approach training. The Well-Built Triathlete helps triathletes apply Dixon’s approach to their season and training plan. Chapters on swimming, cycling, and running explain the most effective ways to train for each. A purplepatch section shows how triathletes can peak their fitness for long streaks of high performance. Dixon’s holistic, whole-body approach to triathlon will help triathletes become greater than the sum of their workouts. By becoming better all-around athletes, well-built triathletes will train and race faster than ever.
Rebuild and modify your Ford inline six with help from the leading performance builders of these engines, Vintage Inlines! Covering Ford’s small 6-cylinder engine made famous in Falcons, Comets, Mustangs, and many other models from the 1960s and 1970s, this book has everything you need to know from step-by-step rebuilding instructions to performance parts that will set you apart from the rest of the crowd. If this is your first engine build, you’ll be glad to know that every aspect of a complete rebuild is here. Starting with engine removal, you’ll learn all the different steps, including examination, machine work, reassembly, and reinstallation. The mystery is revealed on setting ring gap, checking valve-to-piston clearance, and even degreasing the camshaft for spot-on valve timing! Whether it’s replacing the undersized and outdated 1-barrel carburetor or the original Load-O-Matic distributor, you’ll learn how to get the most from the engine that came as original equipment in literally millions of our favorite Ford vehicles. With the information in this book, you’ll learn how to add a 2-barrel carburetor, electronic ignition, and even a header so you can have the smooth rumble of dual exhaust. Congratulations on your decision to build and modify one of the most popular engines from some of the most popular cars in Ford’s long history with Ford Inline Six: How to Rebuild & Modify!
How to cross-train to improve running times and prevent overuse injuries--whether you are participating in your first 10-K or competing to win a marathon or triathlon If you want to enjoy a long, successful life of running, it's essential to incorporate non-running activities into your training program. Strength exercises will keep your muscles in balance. Flexibility exercises will keep them supple. And alternative endurance activities will help heal existing injuries while preventing future ones. In Runner's World Guide to Cross-Training, Matt Fitzgerald--seasoned runner, triathlete, sports and fitness journalist, and online coach to runners and triathletes--tells you everything you need to know about the very best cross-training exercises for runners, from the equipment you'll have to buy to the techniques you'll have to master. In addition to strength training and flexibility exercises, he recommends the six best non-impact cardiovascular activities for runners: pool running, elliptical training, bicycling, inline skating, swimming, and cross-country skiing. The book shows how to integrate running and cross-training, and features five complete sample programs that will train you to compete in a basic 10-K, advanced 10-K/half marathon, basic marathon, advanced marathon, and triathlon. Until now, there hasn't been a credible cross-training book designed especially for runners. With the imprimatur of Runner's World magazine-recognized everywhere as the most authoritative source of information on the sport-this excellent guide will be welcomed by runners at every level as the book to consult for advice on this vital topic.
littleBits are electronic building blocks with over 60 modules and trillions of combinations. With littleBits, anyone can harness the power of electronics, microcontrollers, and the cloud--regardless of age, gender, technical ability, or educational background. You can combine these simple, snap-together, magnetic bricks to make simple electronic circuits, or build robots and devices that combine sensors, microcontrollers, and cloud connectivity. This book, co-authored by littleBits founder Ayah Bdeir, along with top-selling author Matt Richardson (Getting Started with Raspberry Pi), teaches you just enough electronics to start making things with littleBits and takes you on up through connecting littleBits to the cloud and programming with its Arduino-compatible module.
Manchester, 2025. Local mechanic Sol steals old vehicles to meet the demand for spares. But when Sol’s partner impulsively jacks a luxury model, Sol finds himself caught up in a nightmarish trans-dimensional human trafficking conspiracy. Hidden in the stolen car is a voiceless, three-armed woman called Y. She’s had her memory removed and undertaken a harrowing journey into a world she only vaguely recognises. And someone waiting in the UK expects her delivery at all costs. Now Sol and Y are on the run from both Y’s traffickers and the organisation’s faithful products. With the help of a dangerous triggerman and Sol’s ex, they must uncover the true, terrifying extent of the trafficking operation, or it’s all over. Not that there was much hope to start with. A novel about the horror of exploitation and the weight of love, Graft imagines a country in which too many people are only worth what’s on their price tag. File Under: Science Fiction [ Y the Last Girl / So Much to Answer For / Under the Skin / Armed & Dangerous ]
A high-octane memoir of unflappable determination from an X-Games and Paralympics champion When "Monster" Mike Schultz won snowboarding gold in Pyeongchang, South Korea, it was the culmination of a decade of reinvention, in every sense of the word. Ten years earlier he'd lain bleeding on the side of a mountain after a devastating snowmobile accident. Now he stood tall on the Paralympic podium, supported by a prosthetic knee and foot of his own creation. Driven to Ride chronicles Schultz's improbable journey following a lifesaving amputation. From a place of debilitating pain and depression, he tapped into the same sense of adventure that had once taken him to the top of competitive snowmobile racing and followed it to the pinnacle of an entirely new sport: adaptive snowboarding. As he launched himself into the world of adaptive sports, Schultz's ambition was only tempered by his need for better equipment—prostheses that could withstand the vibrations of a motocross bike or the impact of rough terrain. His obsessive tinkering, without any formal engineering background, has presented yet another new path designing innovative prostheses for athletes and wounded military veterans. Inspiring and thrilling in equal measure, this is a singular story of uncommon strength, ingenuity, and seizing golden opportunities.
Morris Minor expert Matt Tomkins provides practical advice on maintaining and modifying your Morris Minor. With safety information throughout, this book provides a number of step-by-step guides on how to fit a wide range of simple and more sophisticated upgrades to bring your Morris Minor into the 21st century. Includes sections on Routine servicing of the engine, gearbox, clutch, differential, brakes, suspension, electrics and structure. Modifications and upgrades to the engine, gearbox, wheels and tyres, brakes, suspension, electrics and seats. Modifying the body including GRP panels, weather strips and identifying chop top convertibles. Fitting mod cons such as gauges, heaters, radio/ICE, 12 volt accessory sockets, sound deadening, heated screens, wiper upgrades. With six case studies to show what other owners have achieved
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