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  The Time-Crunched Cyclist -...

  Chris Carmichael, Jim Rutberg

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  The Time-Crunched Cyclist reveals the fastest way to get fit for road racing, century rides, gravel grinders, cyclocross, Gran Fondos, and mountain bike events. With elite cycling coach Chris Carmichael’s innovative, time-saving approach, busy cyclists will develop fitness, speed, and power in just 6 hours a week. Now powered by Strava, this updated third edition of The Time-Crunched Cyclist training program taps into the most popular cycling social network to help cyclists get fired up to crush their workouts, one segment at a time. Through his popular endurance coaching service, Carmichael noticed that many busy cyclists are unable to make performance gains using conventional training methods; they simply don’t have enough time to train. So CTS developed a new approachthe Time-Crunched Training Programto help cyclists achieve competitive fitness and power without the impossible time demands of traditional training methods. The Time-Crunched Cyclist shows cyclists how to build fitness on a realistic schedule by tapping the power of high-intensity interval training (HIIT) workouts. Cyclists learn the science behind this alternative approach to training before performing the CTS field tests to get a baseline reading of their fitness. Nine comprehensive training plans include effective time-crunched workouts, nutrition guidelines, and strength training to develop the speed and endurance for a wide variety of cycling races and events. The new Time-Crunched Training Plans cover: New and Experienced plans for criteriums, road races, and cyclocross New, Experienced, and Competitive plans for century rides and Gran Fondos Gravel racing and ultraendurance mountain biking plans Intermediate and Advanced plans for commuters This new, third edition integrates Strava, the popular ride tracking and analysis program. Powered by Strava, the Time-Crunched program becomes interactive, social, highly motivatingand focuses riders on the training data that matters most. It also adds the Time-Crunched Diet, a sports nutrition approach designed to help riders optimize their power-to-weight ratio with new guidelines on eating behaviors and delicious recipes from chefs Michael Chiarello and Matt Accarrino. A new chapter on hydration and managing heat stress will show athletes simple ways to avoid overheating that lead to better performance. The Time-Crunched Cyclist can help you capture your best performanceall in the time you have right now.

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  Running for Women 101 - A...

  HowExpert, Jenni Jacobsen

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  “Running for Women 101” is a complete handbook for women who run. It provides an overview of the unique aspects of women’s running and contains research-backed training advice for races of all distances. This how-to guide will teach women how to reach all of their running goals, and it touches on the following topics: 
  • The History of Women’s Involvement in Running 
  • Challenges and Benefits of Running for Women 
  • Training for a 5K by Building Speed and Endurance 
  • Increasing Distance to Run a 10K 
  • Mastering the Half Marathon 
  • Committing to Training for a Full Marathon 
  • Optimizing Performance with Nutrition, Sleep, and Weight Training 
  • Running Amidst Life’s Challenges 
  Intermediate-level female runners who have been consistently running at least three days per week will find this book to be useful in their training. It includes specific training advice for 5k, 10k, half marathon, and marathon races and provides concrete examples of workouts that are beneficial for women who are training for races of each distance. The book also contains support from groundbreaking scientific studies that have proven the effectiveness of various training methods, so you can be sure the recommendations in this book are based on sound evidence. 
  About the Expert: 
  Jennifer Jacobsen is a wife and mother living in a small town in Northcentral Ohio, and she also happens to be a runner. She works fulltime for a public school but maintains a strong interest in running and physical fitness. She competes in local races throughout Ohio, and while she will run just about any distance, she specializes in the half marathon. Jennifer has won dozens of awards for being the top female finisher in local races, and she manages to keep up with her training while also balancing the demands of being a wife, mother, and professional. 
  HowExpert publishes quick 'how to' guides on all topics from A to Z by everyday experts.

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  Why We Swim

  Bonnie Tsui

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  Humans, unlike other animals that are drawn to water, are not natural-born swimmers. We must be taught. Our evolutionary ancestors learned for survival; now in the twenty-first century, we swim in freezing Arctic waters and piranha-infested rivers to test our limits. Swimming is an introspective and silent sport in a chaotic and noisy age; it’s therapeutic for both the mind and body; and it’s an adventurous way to get from point A to point B. It’s also one route to that elusive, ecstatic state of flow. These reasons, among many others, make swimming one of the most popular activities in the world. 
  Why We Swim is propelled by stories of Olympic champions, a Baghdad swim club that meets in Saddam Hussein’s palace pool, modern-day Japanese samurai swimmers, and even an Icelandic fisherman who improbably survives a wintry six-hour swim after a shipwreck. New York Times contributor Bonnie Tsui, a swimmer herself, dives into the deep, from the San Francisco Bay to the South China Sea, investigating what it is about water—despite its dangers—that seduces us, tempting us to come back to it again and again.

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  Hudson Bay Bound - Two Women One...

  Natalie Warren

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  The remarkable eighty-five-day journey of the first two women to canoe the 2,000-mile route from Minneapolis to Hudson BayUnrelenting winds, carnivorous polar bears, snake nests, sweltering heat, and constant hunger. Paddling from Minneapolis to Hudson Bay, following the 2,000-mile route made famous by Eric Sevareid in his 1935 classic Canoeing with the Cree, Natalie Warren and Ann Raiho faced unexpected trials, some harrowing, some simply odd. Warren's spellbinding account retraces the women's journey from inspiration to Arctic waters, giving listeners an insider view of planning a three-month canoe expedition to the successful accomplishment of the adventure of a lifetime.Along the route we meet the people who live and work on the waterways, including denizens of a resort who supply much-needed sustenance; a solitary resident in the wilderness who helps plug a leak; and the people of the Cree First Nation at Norway House, where the canoeists acquire a furry companion. Describing the tensions that erupt between the women and the natural and human-made phenomena they encounter, Warren brings us into her experience, and we join these modern women (and their dog) as they recreate this historic trip, including the pleasures and perils, the sexism, the social and environmental implications, and the enduring wonder of the wilderness.

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  52 Marathons in 52 Weeks - How...

  HowExpert, Karl Gruber

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  “52 Marathons In 52 Weeks: How to Run a Marathon Every Week For a Year” by Karl Gruber is the definitive guide on how to go about preparing yourself to run one 26.2 mile race – a marathon – for 52 straight weeks. Gruber stands on a platform of integrity of his expertise in writing about this topic in that he himself successfully accomplished running 52 marathons in 52 weeks in 1996 – 1997. While it may seem that this topic represents a small niche of runners, the running of multiple marathons on a regular basis has seen massive growth and popularity in the past twenty years. 
  The popularity of running numerous marathons on a regular basis, and running longer and longer distances non-stop, has seen an exponential growth within the global running community over the last two decades. 
  In this guide, you will learn: 
  - How to train your body properly to prepare for the physical rigors of running 52 marathons in 52 weeks 
  - How to handle, organize, and deal with the logistics of such a gargantuan effort 
  - What training program works best to get you into peak shape to run 52 marathons 
  - Proper nutrition, and tips on staying fueled, hydrated, and rested 
  - How to deal with your critics and naysayers 
  - How to maintain a positive and self-confident attitude during the long year of running marathons 
  About the Expert: 
  Karl Gruber is the 9th man in the world to run 52 marathons in 52 weeks. He was inspired to run a marathon every week for a period of a year to raise awareness for leukemia. Now, Karl shares his incredible lessons through this "52 Marathons in 52 Weeks" guide. Gruber is also published author, speaker, and life coach. 
  HowExpert publishes quick 'how to' guides on all topics from A to Z by everyday experts.

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  The Hughs - Scotland's Best Wee...

  Andrew Dempster

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  Andrew Dempster has 40 years' experience of hillwalking the length and breadth of Scotland. Author of several climbing books, including the first guidebook to the Grahams, in this volume he identifies the best wee hills on the Scottish mainland.MUNRO at least 3,000ft highCORBETT 2,500–3,000ft high with a prominence of at least 500ft GRAHAM 2,000–2,499ft high with a drop of at least 150 metresHUGH (Hill Under Graham Height): under 2,000ft with exceptional characterThe Hughs all offer rewarding – and often stunning – climbs and views. Some are already popular. Many await discovery. Each one has great character. That is what the Hughs are all about.vFrom Arthur's Seat in Edinburgh to An Grianan in the far north, from Ben Hiant in the west to Bennachie in the east, the Hughs are a phenomenally diverse range of hills, stretching to all points of the compass. Accessible to people of any age, the Hughs are not defined by the sterile logic of relative height – they are a choice of the heart.

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