Your core is the launch pad for every athletic movement. A strong core allows for a strong cyclist. The Real Rides Strength Indoor Training DVD offers an 8 week training program specifically targeted to building a more powerful cycling core. In this program, Robbie Ventura, ex-US Postal Service pro and pro-coach, alternates core-specific on-the-bike power intervals with off-the-bike core fitness speed work. Each segment consists of warm-up movements designed to increase flexibility and strength, followed by a timed speed-work routine. It's the perfect tool to build a balanced and stronger cycling core.
Zinn & the Art of Road Bike Maintenance is the world's best-selling guide to bicycle repair and maintenance. From basic repairs like how to fix a flat tire to advanced overhauls of drivetrains and brakes, Lennard Zinn's clearly illustrated guide makes every bicycle repair and maintenance job easy for everyone. Lennard Zinn is the world's leading expert on bike maintenance and repair. His friendly step-by-step guide explains the tools you'll need and how to know you've done the job right. The book's two-color interior is easy to read€”even in a dimly-lit garage or workshop. Hundreds of hand-drawn illustrations and exploded parts diagrams show just the right level of detail to lead you through every bicycle repair task. This smartly organized guide shows how to repair new and old bicycles from top to bottom. In over 500 pages, Zinn's guide includes simple instructions for hundreds of bike maintenance and repair jobs: Basics: How to fix a flat tire, lube a bicycle chain, adjust the brakes; Emergency repairs: How to fix a broken chain, tighten loose spokes, repair a bent derailleur; Easy shifting: How to adjust shifters, derailleurs, and cables for clean and smooth shifting; Wheels: How to true a wheel, install a new tire, change a cassette, replace broken spokes, build your own wheels; Overhauls: How to service and replace pedals, chains and chainrings, saddles, handlebars, stems, headsets, forks, bottom brackets; New tech: How to maintain 11-speed systems, electronic and wireless shifters, disc brakes; Cyclocross: How to set up a 'cross bike for racing, select the right components, and make quick repairs; Troubleshooting: How to figure out what's wrong with any bike and fix it. Zinn & the Art of Road Bike Maintenance makes bicycle repair and maintenance easy, quick, affordable, and fun. With Zinn at your side, you'll know how to keep your bicycling running smoothly for years. What's New in Zinn & the Art of Road Bike Maintenance, 5th Ed.: More than 700 comprehensive illustrations and exploded views. New chapter on electronic shifting covers maintenance, service, repair, and troubleshooting of all Shimano, SRAM, and Campagnolo electronic shifting groups. New chapter on disc brakes covers maintenance, service, and repair of all hydraulic and mechanical systems. New tech covered in depth: through-axle forks, SRAM eTap wireless shifting, second generation Shimano and Campagnolo electronic shifting, direct-mount sidepull brakes, SRAM X-Sync 1x11 cyclocross systems, tubular tire gluing tapes. New troubleshooting chartsNew master guide to press-fit bottom brackets. Also covered in the 5th edition: All derailleur shifting systems (5-speed through 11-speed); all bottom bracket systems (cone-and-cup through press-fit); all brake systems (including caliper, V-brake, cantilever, and disc); all headset, stem, handlebar and fork systems; wheelbuilding for all bikes including cyclocross and disc-brake wheels; special sections on cyclocross throughout including troubleshooting, maintenance, service, repair, and equipment selection; updated and expanded torque tables; complete illustration index and complete subject index.
Skratch Labs’ Feed Zone Portables Cookbook gives you real, delicious, and easy-to-make fuel for your next ride. Chef Biju Thomas and Dr. Allen Lim—a physiologist who has done extensive work with Pro Tour teams—teamed up to give you 75 simple recipes for food that travels well, tastes amazing, and gives you the energy you need to keep riding. The book focuses on delivering the right blend of macro and micro nutrients for training athletes in simple, flavorful recipes.
Fueling yourself correctly at home is one of the most crucial aspects of athletic performance and all-around health. Skratch Labs’ Feed Zone Cookbook has 150 easy-to-follow recipes that are designed to give endurance athletes like you just what you need. Chef Biju Thomas teamed up with physiologist Dr. Allen Lim, whose time spent working with Pro Tour teams led to many of these delicious, healthful recipes. The Feed Zone focuses on delivering the right blend of macro and micro nutrients when you need them in simple, flavorful recipes.
Science shows it's not just what we eat that matters; eating together matters, too. Chef Biju Thomas and Dr. Allen Lim have returned to the kitchen to champion dinner, the most social meal of the day. In their third cookbook, Feed Zone Table, Biju and Allen offer 100 all-new recipes to bring friends and family to the table in a way that nourishes life and sport. Feed Zone Table will inspire your family-style dinners with a delicious line up of drinks, starters, main courses, side dishes, fresh sauces, and desserts. Biju rolls out easy techniques for making flavorful food that's fun to prepare and share. Enjoying dinnertime and eating well will nourish you, your family and friends--and your sports performance. Dr. Lim saw these benefits first-hand while working with professional athletes and shares new research on how social meals benefit everyone. Lim reveals why it matters--what science has to say about food, camaraderie, performance, and the pivotal role that the dinner table can play in an athlete's preparation. Sports are often an escape from life, but Feed Zone Table is a warm invitation back to the table. We perform best when we nourish our bodies and feed our souls. Bring great food and people together with Feed Zone Table and you'll feel the difference.
In ROCKET FUEL, James Beard Award-winner Matt Kadey, RD, offers up innovative, delicious, and convenient real-food recipes to power everyday exercise and weekend adventures. Kadey's ingenious recipes include whole food snacks like pudding, muffins, bars, slushies, pancakes, bites, wraps, cakes, cups, and more. Whole foods are a healthier, tastier performance fuel than highly processed sports food products. With over 100 recipes in ROCKET FUEL, it's easier than ever to power up for workouts, recharge during halftime, or stay energized on the trail.
Coach Joe Friel is the one of the most trusted name in endurance sports coaching, and his Cyclist’s Training Bible is the most comprehensive and reliable training resource ever written for cyclists. This edition of the best-selling book includes all of the latest advances in training and technology. Using this book, cyclists can create a comprehensive, self-coached training plan that is both scientifically proven and shaped around their personal goals. Friel empowers athletes with every detail they need to consider when planning a season, lining up a week of workouts, or preparing to race. This fourth edition includes extensive revisions on the specifics of how to train and what to eat.
5,000 Miles Across America Nocturnal deserts. Ocean cliffs. Majestic redwoods. The Emerald Triangle. Wild west. River valleys. Cold. Heat. Darkness. Sandstorms. Oyster farming. Salt Mines. Cotton fields. Pecan groves. Kansas stockyards. Prisons. Churches. Dangerous traffic. Terrifying bridges. Horses and buggies. Marathns. Heaven. Hell. Eternity. Homelessness. Hopelessness. Abundance. Kindness. Loneliness. Exhaustion. Euphoria. One man. One Bicycle. 5,000 miles. "That guy, he's definitely craxy." In Florida, a stranger voiced what many people though of Paul Stutzman's plan to ride a bicycle, alone, from the extreme northwest corner of the United States to the southern tip of Key West. The idea was born during Stutzman's thru-hike of the Appalachian Trail, when he spent a Fourth of July observing small-town family scenes on front porches and lawns, and then began to wonder about the stories of families across the country. He decided he wanted to meet America. Two years later, the adventure begins, and Paul Stutzman starts pedaling the long journey from one end of the country to another, hoping to hear America's stories. He encounters people in all circumstances, from homelessness to rich abundance. He is greeted by both kindness and rudeness. The people he meets sometimes touch his life profoundly, and he in turn influences others'. As he rolls (and sometimes pushes) through the diverse landscapes of this country, he watches America at work, at church, at play. Out of his patchwork of experiences comes a new perspective on the little slice of time in which we live and the immeasurable eternity beyond our human stories. Paul V. Stutzman, an avid hiker and biker, writes of his adventures from his home in Berlin, Ohio. After losing his wife to breast cancer in 2006, he left a long career in restaurant management to thru-hike the Appalachian Trail in a search for personal healing and peace. The story of the trek that changed his life and faith is recounted in his first book, Hiking Through: Finding Peace and Freedom on the Appalachian Trail. In addition to writing, he speaks to groups about his hiking and biking adventures and the lessons learned during these exceptional experiences. He can be contacted through his website at www.bikingthrough.com or directly at email@example.com. Readers will find more photographs from his cross-country bicycle ride on the website.
The Problem Solvers Sketchbook and Bench Reference Guide exists because writing things down is important. Sketch out new ideas, record findings, workarounds, geometries, spoke lengths, never-try-it-agains, or just to doodle during that boring meeting at work. - DIY Reference and/or User Manual - Engineer-ruled for oddball geometric sketching - Includes semi-useful tables and tools
by Stan Purdum and Murray Fishel Grab your bicycle, start pedaling, and prepare to explore Ohio's North Coast. Stan Purdum returns, with friend Murray Fishel and more great rides around Northeast Ohio. Pedaling on the North Coast is your guide to the best routes in the Great Cleveland Area. From lakeside rides to trips to Cleveland landmarks like the historic West Side Market, Pedaling on the North Coast is the perfect companion for everyone from the casual cyclist to the seasoned vet. The eighteen rides offer a diverse selection to discover Cleveland and the surrounding area: crank over to the Rock and Roll Hall of Fame and Cleveland Browns stadium; bike along the famed Emerald Necklace; check out the Cleveland Botanical Gardens and Art Museum; ride through neighborhoods like Little Italy, Shaker, Tremont, Ohio City and many more. Pedaling on the North Coast includes detailed directions for every ride, including maps and mileage notations. Purdum and Fishel share their favorite spots to eat and explore along each route, as well as historical background and revealing facts. Saddle up and get ready to ride! ISBN 978-1-931968-96-6
Mountain bikers will reap the benefits of a more deliberate and efficient training program with the help of Coach Joe Friel. If results are the goal, training should not be left to guesswork or the “ride-until-you-drop” mentality. Friel is renown for his proven methodology, which is based on science and built around the individual rider. Off-road cyclists, from novice to professional levels, will become more successful with Friel’s scientific approach to mountain biking.
If you’re like most endurance athletes, you’re concerned about your weight. You know that every extra pound slows you down. Matt Fitzgerald’s Racing Weight Quick Start Guide applies all the principles of his best-selling book Racing Weight in a detailed set of weight-loss training plans. You will devote 4 to 8 weeks to starting a weight loss of 5, 10, or 20+ pounds. Lose weight quickly by following a schedule of high-intensity workouts and strength training as well as a menu of calorie-restricted, high-protein meals and snacks. Low-volume and high-volume plans make it possible for cyclists, runners, and triathletes with a wide range of experience to maintain their training levels. Replace fat with muscle while keeping your appetite in check.
"A thoroughly good read on one of the most compelling sporting stories of our time, told by one of the key protagonists in the collapse of the sorry house of cards. Compelling indeed." --The Sports Book Review When Lance Armstrong won his first Tour de France in 1999, the sports world had found a charismatic new idol. Journalist David Walsh was among a small group covering the tour who suspected Armstrong's win wasn't the feel-good story it seemed to be. From that moment of doubt, the next thirteen years of Walsh's life would be focused on seeking the answers to a series of hard questions about Armstrong's astonishing success. As Walsh delved deeper into the shadow world of performance-enhancing drugs in professional athletics, he accumulated a mounting pile of evidence that led a furious Armstrong to take legal action against him. But he could not make Walsh--or the story--go away, and in the autumn of 2012, Walsh was vindicated when the cyclist was stripped of his seven Tour de France titles. With this remarkable book, Walsh has produced both the definitive account of the Armstrong scandal, and a testament to the importance of journalists who are willing to report a difficult truth over a popular fantasy. "Walsh provides intriguing new details and probes into Armstrong's personality." --The Globe and Mail (Canada) "Powerful." --The Sunday Times (London) DAVID WALSH is a chief sportswriter with The Sunday Times (London). A four-time Irish Sportswriter of the Year and four-time UK Sportwriter of the Year, he was also named the 2012 British Journalist of the year. Coauthor of L.A Confidential: The Secrets of Lance Armstrong and author of From Lance to Landis: Inside the American Doping Controversy at the Tour de France, he is married with seven children and lives in Cambridge, England.
When Bobke retired from competition, his pen continued the crazed poetic commentary, and Roll's newest additions cover both topics held reverent in cycling and also those that are hardly related to the sport. Bobke tips his cap to the classic riders and races, takes us on a grueling week of training with Lance Armstrong, tells the sport as he sees it, and entertains us with plenty of ditties and rants in-between. It’s a zany, often absurd, yet compelling commotion.
Ohio and cycling are a good match, and Road Biking Ohio provides a personal tour of forty memorable rides that showcase the beauty and diversity of the Buckeye State--from Lake Erie and the plains in the north to breathtaknig hills and the Ohio River in the south. Come face to face with nature and history, whether glimpsing bald eagles, passing through covered bridges, exploring Underground Railroad sites, pedaling along canals, or riding through Amish Country. For more than thirty years, FalconGuides have set the standard for outdoor guidebooks. Written by top experts, each guide invites you to experience the adventure and beauty of the outdoors. Celeste Baumgartner has written a bicycling column for more than fifteen years for the Hamilton Journal-News, describing Ohio's bike routes, which she knows firsthand. An award-winning outdoor writer, she has written for many publications, including Country Living, Bird Watcher's Digest, and Ohio Outdoors. She lives in Hamilton, Ohio.
This waterproof map pocket was designed to fit any handle bar. It has a zip lock closure that makes the bag waterproof. A third fastener under the bag keeps it from flopping about, but can be unsnapped for a quick view of the map. The unique hook-and-loop fasteners that are attached to brass snaps are the key to this unique bag. The snaps allow the hook-and-loop to swivel, thus fitting any geometry of handlebars. The vinyl has a UV inhibitor that will last for years. This bag can be used in many other applications were waterproofing is necessary. Dimensions: 5 x 10 inches
A Traveler's Guide to the Ohio & Erie Canal Towpath Trail This handy guidebook provides detailed information about all aspects of the popular Ohio & Erie Canal Towpath Trail. The Ohio & Erie Canalway Coalition completed this latest edition of the Towpath Companion in 2015. This detailed trail guide has updates to the Ohio & Erie Canal Towpath Trail, including trailheads, restrooms, food, lodging and points of interest. The Towpath Companion guides hikers, bicyclists, canoers and nature lovers with information about the 101 mile Towpath Trail through Cuyahoga, Summit, Stark, and Tuscarawas Counties. The trail follows the path of Ohio & Erie Canal built in the 1800's, and today it defines a region rich in historical, natural and cultural resources. Travelers along the trail will find this beautiful guidebook an essential part of their backpack or bicycle pack.
Random House Riding Outside the Lines - International Incidents and Other Misadventures with the Metal Cowboy
Written by Joe Kurmaskie Softcover Like a modern-day Don Quixote, Joe Kurmaskie--bike adventurer, writer, and twelve-year-old boy trapped in a man's body--wanders the world on two wheels, often with hilarious results, in Riding Outside the Lines. A jaunt through such far-flung locations as Ireland, Australia, Mexico, South America, and beyond, here is a collection of tales woven together with one central theme: the world is a much smaller place when you view it from the seat of a bicycle. Whether he's weekending in the buff after accidentally stumbling into a nudist colony wedding, knocking back red wine in tin cans with a gun-toting ex-bounty hunter, combing the countryside in a quest to find the all-girl bagpipe squad he met in his dreams, or playing a rousing game of ice golf on the frozen tundra, Joe Kurmaskie writes of his gonzo global trek in a spirit infused with insight, good humor, and optimism. Riding Outside the Lines encourages travel buffs and armchair explorers alike to get on your bike and see the beauty of our planet and the colorful souls who populate it.
By Rory McMullan Did you know... Regular cyclists have the general health and fitness of noncyclists who are 10 years younger. Car occupants are exposed to 2-3 times more air pollution than cyclists. Cars, SUVs, pickup trucks, and motorcycles produce 17 percent of America's global warming pollution vs. non from bicycles. These are just a few of the reasons to start commuting by bike. For those who live within a few miles of work, this book offers simple safety, bike-buying, gear-buying, and basic maintenance tips, as well as ways to best plan your route to and from the office. By biking to work, you can improve your physical and mental health, save money, reduce smog and global-warming pollution, and contribute to friendlier cities. In the face of rush-hour traffic, biking is often faster than driving, too!
FREE with an order of any other merchandise! And always free with no purchase necessary at any of our three stores! Display your allegiance to the lifestyle with our exclusive sticker! 7-3/4 inches wide by 3 inches tall. Works great on your bike frame, laptop computer, or if you must, your car!
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