Eat Pasta Swim Bike Run Fasta

DIVSwim, Bike, Run­—Eat will guide you through day one of training to the finish line and help your body perform at the peak of fitness with expert advice that is easy to implement./div

Swim, bike, run, and repeat. Simple, right? Wrong. What you eat while you train is just as important as how you're training. If you're going to perform at your best on race day, top sports nutritionist Renee McGregor has the dietary plans to hit your goals as a triathlete. What to eat, when and why are clearly explained in a way that is relatable to everyone and backed up by years of experience and expertise. Meal plans and the science are tailored to the multi-disciplinary training of a triathlete. How to fuel yourself for success by eating right before, during and after training is clearly laid out, along with how to shift your plan to match the intensity of your training days and the build up to race day. Importantly, this nutrition advice is designed for real people with real lives.

Beloved German cyclist Jens Voigt isn’t a superstar in the traditional sense of the word. Although he won three stages of the Tour De France—and wore the yellow jersey twice—Voigt never claimed an overall victory. He became a star because he embodies qualities that go beyond winning and losing: sacrifice, selflessness, reliability, and devotion. European and American crowds were drawn to his aggressive riding style, outgoing nature, and refreshing realness. Voigt adopted a tireless work ethic that he carried throughout his career. In Shut Up, Legs! (a legendary Jensism), Voigt reflects upon his childhood in East Germany, juggling life as a professional cyclist and a father of six, and how he remained competitive without doping. Shut Up, Legs! offers a rare glimpse inside his heart and mind.

Serious triathletes may be the most tech-savvy of all athletes. You have the latest devices and know that data to improve your performance are at hand, but putting it all together can be a daunting, confusing task. Triathlete, coach, researcher, and author Jim Vance maintains that, despite access to the relevant information, most triathletes start a race undertrained or overtrained. That’s why he’s developed Triathlon 2.0: Data-Driven Performance Training, the first program to take advantage of the latest science and technology. Triathlon 2.0 examines the sport’s most popular devices, including cycling power meters, GPS trackers, and heart rate monitors. Capture the most accurate readings, learn what they mean, and, just as important, what they don’t. Then, put the numbers to work for you, translating your data into a comprehensive program based on your performance needs and triathlon goals. With Triathlon 2.0, you will learn these skills: • Establish and identify optimal aerobic fitness base. • Determine the exact number of intervals for the most effective training and quickest recovery. • Identify performance markers to track training results. • Develop a tapering plan for peak performance. • Monitor pace and progress in real time. If you’re serious about maximizing performance, then turn to the only program built around your personal performance data. With Triathlon 2.0, the power and plan are in your hands.

For teachers: * An unparalleled combination of tools and resources to take online learning and support to new levels. * A wealth of interactive activities which can be assigned as online homework and save teachers time. * Easy assignment of activities according to your students' individual learning needs helps you to improve results. For students: * Even more practice to help improve results and become more confident in communicating in English. * Rich, interactive activities give immediate feedback and extend learning outside of the classroom. * Personal gradebooks allow students to monitor their own progress and communicate tools help students work through any queries before the next class. MyCuttingEdgeLab contains: hundreds of familiar workbook activities assessment taken from the TestMaster CD ROM students' book audio for self-study additional activities including webquests

The Rough Guide to Finland is the essential companion to this fascinating Scandinavian country with clear maps and coverage of all the best attractions. Packed with stunning photography and illustrations, explore the must-see highlights from the best summer and winter activities - including skiing, snowmobiling and reindeer and husky driving - to the remote villages that come to life in the summertime, with beaches, lake cruises and island hopping. Find detailed accounts of all Finland's major tourist attractions, including the cultural capitals of Helsinki, Turku and Tampere and the laconic seaside towns along Finland's southern and western coast, as well as sections on Finnish design and The great outdoors. You'll find informed, practical advice on what to see and do whilst relying on countless recommendations for Finland's best restaurants, bars, cafés, shops and hotels for every budget and style. With authoritative background on Finland's intricate history and expert tips on how to get around the beautiful national parks, this is your must-have guide. Make the most of your holiday with The Rough Guide to Finland.

Discover a unique approach to creating art on location: start with a loose, colorful watercolor sketch, let that layer dry, then add details in ink. The result? Sketches that are more vibrant, dynamic, and fun! Designer, urban sketcher, and author of The Urban Sketching Handbook: Sketch Now, Think Later, Mike Daikubara is your guide to this exciting method in The Urban Sketching Handbook: Color First, Ink Later: Start with a detailed overview of the process, from optional light pencil sketch to finishing touches Follow along several step-by-step demonstrations that apply the approach to a range of subjects, from still life to figures to architecture Get inspired by an extensive gallery of on-location sketches You’ll learn how to let watercolor do the hard work of urban sketching and enjoy the spontaneous effects and delightful surprises you’ll see in your artwork. The Urban Sketching Handbooks series offers location artists expert instruction on creative techniques, on-location tips and advice, and an abundance of visual inspiration. These handy references come in a compact, easy-to-carry format—perfect to toss in your backpack or artist’s tote. Also available from the Urban Sketching Handbooks series: Understanding Light; Panoramas and Vertical Vistas; Drawing Expressive People; Techniques for Beginners; Complete Urban Sketching Companion; Drawing with a Tablet; 101 Sketching Tips; Working with Color; Sketch Now, Think Later; Understanding Perspective; People and Motion; and Architecture and Cityscapes.

Urban sketcher Mike Daikubara gives beginners a crash course in location sketching that you can use in any city or town in Sketch Now, Think Later.