Train for your next race with the man who has been called "the world’s best running coach." With more than 55 years of experience, Jack Daniels is a legendary figure in the running community. Named the National Coach of the Year by the NCAA and honored as the Division III Women’s Cross Country Coach of the Century, Daniels has mentored some of the greatest names in running, including Jim Ryun, Ken Martin, Jerry Lawson, Alicia Shay, Peter Gilmore, Magdalena Lewy-Boulet, and Janet Cherobon-Bawcom. In Daniels’ Running Formula, he has shared training advice with hundreds of thousands of runners. Now in this updated—and definitive—fourth edition, he again refines his methods and strategies to help you run faster and stronger.
Building upon his revolutionary VDOT system, Daniels incorporates new insights gained from studying participants in his unique Run SMART Project. You’ll be guided through the components that make the training formula work and then learn different types of training—including treadmill training, fitness training, and training at altitude or in other challenging environments—along with age-related modifications for runners from ages 6 to 80.
Everything comes together with expert advice on event-specific training ranging—for runs ranging from 800 meters to ultradistance events and triathlons. You will find advice on setting up your own seasonal plan, or you can follow one of Daniels’ 31 proven training plans and workouts. You’ll even find four fitness running plans, from novice level to elite level, to get in shape or regain conditioning after injury.
Join the thousands of runners who have relied on Jack Daniels to help them reach their peak running performance. Using the programs outlined in Daniels’ Running Formula, you too can achieve the results you seek every time you train and race.

Audience
Dedicated runners of all distances - from 800 meters to ultraevents and triathlons - and their coaches.
A textbook for undergraduate students studying fitness, exercise or sport science, health, nutrition, and physical therapy. Also a reference for registered dieticians; fitness, health, and wellness professionals; health and physical education teachers; and those in other professions encountering health and physical performance.

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Nutrition for Sport, Exercise, and Health includes applied content and research-based guidelines to help students distinguish between nutrition recommendations backed by science and the plethora of misinformation available in the field. This comprehensive resource blends nutrition and exercise science with practical information to provide a clear understanding of how nutrition affects sports, exercise, and overall health.
Nutrition for Sport, Exercise, and Health covers the basics of nutrition, including the functions of and daily allowances for carbohydrate, fat, and protein, as well as micronutrient recommendations; the importance of hydration and electrolyte balance; nutrition in health and disease prevention; population-based nutrition considerations for training and sports; and practical information on measuring and altering body composition. The accessible presentation of material keeps students from getting too bogged down in research, and the text offers real-world applications. Students will also discover career opportunities available to them, including qualifications and job responsibilities for each position.
The full-color text includes more than 70 photos and more than 140 illustrations alongside digestible, engaging writing. Concepts are presented in a user-friendly manner, and each chapter includes a number of features that enhance understanding:

• Chapter objectives provide a roadmap to ease students into upcoming content.
• Key terms help students focus on important vocabulary. The key terms are identified at the beginning of the chapter, appear in boldface within the chapter, and are included within the glossary, where they are defined.
• Putting It Into Perspective sidebars contain compact vignettes that help college students relate to the content and apply the concepts to their own lives.
• Do You Know? sidebars are short callouts that provide key insights and easy takeaways for students.
• Review questions help students identify areas they may need to revisit as well as reinforce key concepts.

Frédéric Delavier’s artwork has amazed readers for years, with over two million people turning to his books - including the best-selling Strength Training Anatomy—to learn how muscles perform and affect the body during exercise. Now he brings his work to life again with Strength Training Anatomy for Athletes.
With over 600 full-color photos and 300 anatomical illustrations, you’ll be taken inside 46 exercises specifically selected for the demands of 43 sports and activities. You’ll see how muscles interact with surrounding joints and skeletal structures and how variations and sequencing can isolate specific muscles for more effective and efficient training.
Strength Training Anatomy for Athletes guides you in analyzing the needs of your sport and identifying the most effective exercises for your body type, physical conditioning, and performance goals. You’ll enhance your strengths and minimize your weaknesses with programs for 43 sports and activities, including these:

    Archery
    Basketball
    Baseball and softball
    Combat sports
    Cycling
    Football
    Golf
    Rugby
    Soccer
    Swimming and diving
    Tennis
    Volleyball

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Triathletes, rejoice! For the first time, USA Triathlon, its elite athletes, and the nation’s most respected coaches share their secrets, strategies, and advice for every stage, every event, and every aspect of the world’s most demanding sport. From training to technique, fueling to recovery, if it’s essential to the sport, it is covered in Complete Triathlon Guide.
In this guide, you’ll find invaluable bike-handling techniques straight from the pros, learn how to assess running form and improve running cadence and stride, troubleshoot your freestyle swim stroke, and shave seconds off starts and transitions. And you’ll go inside the sport for expert instruction and personal insights from triathlon’s biggest names:

Joe Friel Gordon Byrn Bob Seebohar Sage Rountree Ian Murray Sara McLarty Linda Cleveland George Dallam

Steve Tarpinian Krista Austin Iñigo Mujika Alicia Kendig Barb Lindquist Christine Palmquist Graham Wilson Jackie Dowdeswell

Jess Manning Joe Umphenour Karl Riecken Katie Baker Kristen Dieffenbach Kurt Perham Mathew Wilson Michael Kellmann

Mike Ricci Scott Schnitzspahn Sergio Borges Sharone Aharon Suzanne M. Atkinson Timothy Carlson Yann Le Meur

With Complete Triathlon Guide you’ll enhance your training regimen with the most effective workouts, including stage-specific programs for swimming, cycling, and running; programs for strength, flexibility, and endurance; tactics that address individual weaknesses; and advice on tapering to ensure you’re in peak physical condition on race day.
From the latest on equipment and technology to preventing injuries and dehydration, this guide has you covered. Whether you’re gearing up for your first race or you’re a hard-core competitor looking to stay ahead of the pack, Complete Triathlon Guide is the one book you should not be without.

The popularity of high-intensity interval training (HIIT), which consists primarily of repeated bursts of high-intensity exercise, continues to soar because its effectiveness and efficiency have been proven in use by both elite athletes and general fitness enthusiasts. Surprisingly, few resources have attempted to explain both the science behind the HIIT movement and its sport-specific application to athlete training. That’s why Science and Application of High-Intensity Interval Training is a must-have resource for sport coaches, strength and conditioning professionals, personal trainers, and exercise physiologists, as well as for researchers and sport scientists who study high-intensity interval training.
Authors Paul Laursen and Martin Buchheit—both well-known, expert-level HIIT researchers as well as practitioners and endurance athletes—do a masterful job of blending science-based concepts of HIIT with practical application strategies. Laursen, Buchheit, and a team of highly qualified contributors—who bring hundreds of years of combined HIIT science and application experience from across all sports—have written Science and Application of High-Intensity Interval Training to provide practitioners and athletes an understanding of the foundational principles of HIIT programming. Chapters in the first section describe five types of training, how to manipulate HIIT variables to maximize improvements in physical performance, and how to incorporate HIIT into a general training program. Readers will also learn the influence HIIT can have on fatigue, stress, and an athlete’s overall health.
The final 20 chapters each focus on a different sport and are written by leading coaches or practitioners who have successfully applied HIIT principles at an elite level in their respective sport. These chapters describe specific ways to incorporate HIIT into a training regimen for everything from combat sports to endurance events to the most popular U.S. and international individual and team sports. Each chapter also contains sport-specific preparation and competition phases, an overall one-year training program, and a brief story of how the coach or practitioner who authored the chapter used HIIT to successfully prepare an athlete for a competition.
Knowing the proper ways to incorporate high-intensity interval training into a fitness or conditioning program is of vital importance: Not following proper protocols can lead to excessive and prolonged fatigue, illness, or injury. Science and Application of High-Intensity Interval Training is an essential guide for those who want to incorporate HIIT into their own training or their athletes’ programming.
CE exam available! For certified professionals, a companion continuing education exam can be completed after reading this book. The Science and Application of High-Intensity Interval Training Online CE Exam may be purchased separately or as part of the Science and Application of High-Intensity Interval Training With CE Exam package that includes both the book and the exam.
Audience
Applied reference book for sport coaches, strength and conditioning professionals, personal trainers, and exercise physiologists; reference manual for researchers and sport scientists who study high-intensity interval training.

Elite runners have long relied on technology to analyze performance, maximize training, and challenge the competitive boundaries of the sport. Serious runners long sought the same advantages only to be confronted with a costly and complicated process. Not any longer. Now, The Runner’s Edge is yours.
The Runner’s Edge takes you inside tech-based training, from the assortment of speed and distance devices available to the advantages of tracking and analyzing your results with the latest software. With the most current research in sport and science, you’ll learn to leverage technology for more productive workouts and faster times.
Written by scientist, coach, and training pioneer Stephen J. McGregor, PhD, and best-selling author and running expert Matt Fitzgerald, The Runner’s Edge provides new insights into technology-based training. In this one-of-a-kind work, you’ll learn these skills:

• Determine pace targets for all of your workouts.
• Define optimal weekly and long-term training loads.
• Identify and address strengths and weaknesses in your running fitness.
• Recognize periods of overreaching resulting in illness or overtraining.
• Identify plateaus to ensure progressive training.
• Taper your program to peak for optimal performance.

Athletes do not all train the same way, but it is rare to see any athlete - at any level - exercise or compete without warming up. Although the warm-up can take many forms, smart coaches and athletes know that the warm-up should be a part of any training session.
The Warm-Up is the first book to describe the science of the warm-up and provide guidelines to maximize its effectiveness through the process of constructing effective RAMP-based warm-ups. The RAMP system "Raise, Activate, Mobilize, and Potentiate"looks at the warm-up not only as preparation for the upcoming session, but also as tool for athletic development that can cultivate the skills and movement capacities needed to excel in sport. RAMP has become a standard warm-up system recommended by the United Kingdom Strength and Conditioning Association (UKSCA) and is included in professional resources developed by the National Strength and Conditioning Association (NSCA).
The Warm-Up provides a library of activities that can be used to maximize the effectiveness of warm-ups within the structure of the RAMP system. Coaches and athletes can incorporate activities to develop warm-ups that directly contribute to performance, or they can use one of five sample RAMP warm-up programs, which are appropriate for a variety of sports and athlete training levels. More than 160 diagrams and photos enhance the text and provide direction for the drills and exercises, and 17 video clips demonstrate movement patterns of the Raise phase. Plus, exercise and drill finders make it easy to find the exercises best suited for specific needs.
It’s time to make the warm-up part of the long-term athlete development plan. The Warm-Up will help coaches and athletes use the RAMP system to make warm-ups a more effective part of training that contributes to better performance.
CE exam available! For certified professionals, a companion continuing education exam can be completed after reading this book. The Warm-Up Online CE Exam may be purchased separately or as part of The Warm-Up With CE Exam package that includes both the book and the exam.

Product Description
See what it takes to maximize multisport strength, power, speed, and endurance. Triathlon Anatomy will show you how to improve your performance by increasing muscular strength and optimizing the efficiency of every movement.
Triathlon Anatomy features 82 of the most effective multisport exercises with step-by-step descriptions and full-color anatomical illustrations highlighting the muscles in action. But you’ll see much more than the exercises—you’ll also see their results.
Triathlon Anatomy places you at the starting line and into the throes of competition by fundamentally linking each exercise to multisport performance. You’ll see how to strengthen muscles and increase stamina for running across various terrains, cycling steep inclines, and swimming in open water.
You’ll learn how to modify exercises to target specific areas, reduce muscle tension, and minimize common injuries. Best of all, you’ll learn how to put it all together to develop a training program based on your individual needs and goals.
Whether you’re training for your first triathlon or preparing for your sixth Ironman, Triathlon Anatomy will ensure you’re ready to deliver your personal best.

Product Description
See how to improve your running strength, speed, and endurance with Running Anatomy, Second Edition. This new edition of the best-selling running guide delivers more exercises, more insight, and more illustrations to show you how to increase your muscle strength, optimize the efficiency of your running motion, and minimize your risk of injury.
Running Anatomy features 48 of the most effective strength exercises for runners, each with clear step-by-step descriptions and full-color anatomical illustrations highlighting the muscles in action. Each illustration helps you better understand how muscles, ligaments, and tendons all work together as your body moves.
Running Anatomy clearly links each exercise to running performance. You’ll see how to strengthen specific muscles and improve gait efficiency for faster times and more fluid runs. Plus you’ll learn how to eliminate anatomical imbalances that can lead to the most common injuries that runners face, including plantar fasciitis, lower-back pain, knee aches and strains, and torn muscles and tendons.
Feel prepared for any challenge that comes your way. You’ll find variations to train for every condition and competition—for various terrains, speeds, elevations, and distances, from sprint to marathon. You’ll also learn how new gear and technology-enhanced equipment can maximize your training and performance.
Whether you’re a fitness runner looking to conquer hills with more speed and strength or a competitive runner looking for that extra edge in performance and a finishing kick, Running Anatomy will ensure that you’re ready to achieve your personal best.
CE exam available! For certified professionals, a companion continuing education exam can be completed after reading this book. The Running Anatomy, Second Edition, Online CE Exam may be purchased separately or as part of the Running Anatomy, Second Edition With CE Exam, package that includes both the book and the exam.

Product Description
For many runners, running technique is an afterthought - one they don’t think about until an injury or plateau keeps them from achieving their goals. Running Form underscores the importance of proper form and shows you how to elevate your performance to the greatest possible extent with the smallest risk of injury.
Owen Anderson, PhD, is a coach to elite runners from around the globe. In Running Form, he describes the common problem of runners moving on "square wheels" by braking with each step, adopting inefficient stances, or risking injury with excessive ground impact. He pinpoints the components of good form—foot-strike, shin and shank angle, stance time, cadence, body lean, and posture - to help you understand where you can make small changes that offer significant improvements.
Then, using a basic video camera or smartphone, you can analyze your own form and apply specific drills and exercises to correct any deficiencies. Numerous photos incorporate lines and arrows to help you clearly identify the appropriate angles and movements of sound technique. No expensive software or biomechanics degree is required to learn how to run faster and with more efficiency and to significantly reduce your risk of injury.
Get rid of those running patterns that hurt performance and destroy running economy. Running Form gives you the knowledge to perfect your running form so you can train consistently and improve with each stride.

Product Description
The Athlete’s Clock: How Biology and Time Affect Sport Performance offers an engaging, interdisciplinary consideration of some of the most compelling questions in sport and exercise science. This unique text takes a broad look at the physiological clock, offering students, researchers, coaches, and athletes a unique approach to understanding how various aspects of time affect sport performance.
The Athlete’s Clock explores the ways in which time and its relationship to athletic effort can optimize sport performance. Readers can investigate challenging questions such as these:

• If physiological responses to training vary rhythmically throughout the day, what is the optimal time of day for training?
• If a coach thinks that a high stroke count leads to a better time in a particular swim event, should the athlete go with it? Or is it better to stick to a more intuitively normal cadence?
• Do endurance athletes consciously control their pacing, or are they under the control of unconscious processes within the central nervous system?
• In what ways do aging and rhythmic biological variations over time control athletic performance?
• Can athletes use cognitive strategies to subdue or overcome limits imposed by biological factors out of their control?

Product Description
Elite players, coaches, and trainers rely on plyometrics to develop power, agility, speed, strength, body control, balance, and overall athletic performance. In this authoritative guide to plyometrics, you’ll learn the most effective drills and exercises, and you’ll see the results.
In Plyometric Anatomy, authors Derek Hansen and Steve Kennelly share the training they have used to propel athletes at all levels to success. Together they detail 94 plyometric exercises, along with 78 variations that increase in difficulty for continued development over time. With content on bilateral exercises, unilateral exercises, core exercises, and plyometric combinations, it’s all here.
Best of all, you will go beyond the instruction and see the muscles in action. Each exercise is fully illustrated with detailed anatomical art to showcase how muscles interact with surrounding joints and skeletal structures. You will learn how variations, progressions, and sequencing can affect development, recovery, and ultimately performance.
With comprehensive coverage and expert insights, Plyometric Anatomy takes the guesswork out of training and provides the best tool to help you achieve dynamic strength and explosive power. It is the ultimate illustrative resource for maximizing athletic power production.

Product Description
Ask any serious runner and they’ll tell you that being mentally sound is vital to success in the sport. The ability to enter a flow state of mind is something that Dr. Mihaly Csikszentmihalyi has devoted his entire career to understanding.
In Running Flow, Dr. Csikszentmihalyi is joined by fellow psychologist Christine Weinkauff Duranso and running journalist and coach Philip Latter. This landmark work is the first book dedicated to helping runners achieve the state of flow in competitive and training environments. You’ll find comprehensive coverage of the phenomenon, unique practice exercises that stimulate its occurrence, and firsthand accounts from elite runners about their flow experiences.
The psychological barriers associated with training and competition can be as demanding as the physical ones. Destined to become a running classic, Running Flow will open your mind not only to better performance but also to a better, healthier, and more enjoyable experience.

Product Description
In the first book on this tragic event, 4:09:43, Hal Higdon, a contributing editor at Runner’s World, tells the tale of Boston 2013. The book’s title refers to the numbers on the finish-line clock when the first bomb exploded. In 4:09:43, Higdon views Boston 2013 through the eyes of those running the race, focusing on 75 runners and their individual stories, collected uniquely through social media: blogs posted online, stories offered on Facebook, and e-mails sent to the author.
In 4:09:43, Higdon presents these stories, condensing and integrating them into a smooth-flowing narrative that begins with runners boarding the buses at Boston Common, continues with the wait at the Athletes’ Village in Hopkinton, and flows through eight separate towns. The story does not end until the 23,000 participants encounter the terror on Boylston Street. “These are not 75 separate stories,” says Higdon. “This is one story told as it might have been by a single runner with 75 pairs of eyes.”
One warning about reading 4:09:43: You will cry. But you will laugh too, because for most of those who covered the 26 miles 385 yards from Hopkinton to Boylston Street, this was a joyous journey. In future years as people look back on the Boston Marathon bombings, 4:09:43 will be the book that everyone will need to have read.
Relive the Tragedy and the Triumph of Boston 2013
No one had a better view of the events of April 15, 2013, than the actual runners participating in the 117th Boston Marathon. That’s the reason Runner’s World contributing editor Hal Higdon chose to look at Boston 2013 from the perspective of those running the race.

Product Description
Hal Higdon’s name is synonymous with running. As contributing editor of Runner’s World and best-selling author, he has helped countless runners achieve their distance goals. Now, he’s created the definitive guide on today’s most popular distance, the 13.1-mile half marathon.
Hal Higdon’s Half Marathon Training is everything you wanted to know about running the half marathon, including where to begin, what to focus on, how to pace yourself, how to avoid injury, how to track your progress, how to stay the course, and how to improve. Whether this is your first or fiftieth half marathon, there is a plan for you.
Inside you’ll find more than 15 customizable programs, ranging from novice to advanced (you’ll even find a walking-only plan), as well as proven strategies, race-day tips, and motivation from half-marathoners around the globe. From day 1 to mile 13.1, Hal will guide, encourage, and pace you to your goal.
Other guides might help you complete the half, but only one will introduce you to the joys of running. Hal Higdon’s Half Marathon Training is a book you’ll return to for guidance and inspiration for a lifetime of running.

Product Description
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.

Product Description
Achieve maximal results in minimal time! The HIIT Advantage: High-Intensity Workouts for Women is the resource for the most research-based, organized, and systematic information available on high-intensity interval training. The HIIT Advantage keys in on specific exercises, combinations, and progressions that will incinerate fat, shape and strengthen the upper and lower body, and assist with core strength for excellent posture and enhanced exercises performance - all written with a woman’s ultimate physique in mind.
HIIT protocols pair quick bouts of super-high-intensity anaerobic intervals with shorter, low-effort rest intervals.
The HIIT Advantage is the authoritative guide on high-intensity training. Comprehensive yet accessible, it describes how and why HIIT is one of the most effective ways to burn fat and improve performance. You’ll find step-by-step instructions, photo sequences, variations, and recommendations for 74 exercises to define muscles, reduce injury, and increase weight loss. You will learn the proper setup of a HIIT workout, the rationale, and the ratios for rest and recovery. Best of all, you’ll choose from 19 complete workouts consisting of a combination of 20-, 30-, and 45-minute sessions. Finally, you’ll receive exclusive access to the HIIT Advantage video library, including demonstrations of 24 key exercises, as well as an original 30-minute workout.
If you’re serious about your workouts, get the advantage of burning more fat, shaping your physique, and improving performance. Get The HIIT Advantage and get results!

Product Description
The Women’s Guide to Triathlon is the definitive companion for female triathletes. Authored by the national governing body of the sport, USA Triathlon, this landmark resource features expert instruction and personal insights from 20 of the world’s top female coaches and athletes:

Rachel Casanta Sarah Haskins Stacy T. Sims Siri Lindley Sage Rountree Sara McLarty Lindsay Hyman Margie Shapiro Melissa Mantak Tara Comer

Melissa Stockwell Krista Austin Gale Bernhardt Wendy Francke Rebeccah Wassner Laurel Wassner Shelly O’Brien Melanie McQuaid Celeste Callahan Brenda Barrera

With the latest research, proven techniques, and expert advice, this authoritative guide addresses the unique demands of today’s female triathletes. You’ll find the most effective strategies for training and competing through all of life’s stages; avoiding and overcoming common injuries; and balancing the constant demands of the sport, family, and work.
For women, by women, The Women’s Guide to Triathlon is the one guide that every female triathlete should own.

Product Description
As the best-selling guide in the sport, Training Young Distance Runners has helped countless runners achieve their best times, avoid injuries, and improve their performance progressively from season to season. Updated, expanded, and enhanced, this new edition further solidifies its standing as a must-have for athletes and coaches in cross country, track and field, and road racing.
Running experts Larry Greene and Russ Pate combine the latest research with training, development, and conditioning plans from the most successful high school and college programs in the world. You’ll learn to optimize performance through tempo running, interval training, and technique work to improve form. You’ll gain a competitive advantage with expert advice and strategies for event-specific training, avoiding injuries, and overcoming setbacks.
With guidelines for designing customized daily, weekly, and seasonal programs—as well as coverage of hot topics including nutritional supplements, barefoot running and minimalist shoes, and gearing training to the specific needs of girls and boys—Training Young Distance Runners is the most complete and current training guide for the sport. Essential reading for coaches, parents, and young runners, this book has everything you need to get and stay ahead of the pack.

Product Description
Including personalized workouts and expert advice, Fitness Running, Third Edition, contains workouts from one of America’s most respected coaches.
Whether you run for health, competition, or both, Fitness Running includes proven programs to help you achieve your goals. Color coded and customizable, the 13- to 26-week programs cover base building, fitness, and training for short-distance events, half marathons, and marathons. Each workout is prioritized according to your goal, allowing you the flexibility to tailor the training to your schedule.
More than just workouts, this new edition of the best-selling guide includes individualized testing for assessing running health and log pages for recording runs, results, and health information. It includes recommendations for female runners and the latest information on gear and gadgets, cross-training, stretching, and recovery.
Discover what countless runners already have. Fitness Running is the most effective and efficient guide to the best health, times, and finishes of your life. It’s the one training book you’ll use again and again for a lifetime of running workouts.

Product Description
Renowned running authority, coach, and best-selling author Pete Pfitzinger teams with Philip Latter, senior writer for Running Times, in this must-have training guide for the most popular race distances, including the 5K, 10K, and half marathon.
Faster Road Racing: 5K to Half Marathon presents easy-to-follow programs proven to give you an edge in your next race. You’ll discover detailed plans for race-specific distances as well as expert advice on balancing training and recovery, cross-training, nutrition, tapering, and training over age 40. And for serious runners who compete in numerous races throughout the year, Pfitzinger’s multi-race, multi-distance training plans are invaluable.
Faster Road Racing is your all-inclusive resource on running your fastest at distances of 5K, 8K to 10K, 15K to 10 miles, and the half marathon.

Product Description
Delavier’s Women’s Strength Training Anatomy Workouts delivers the exercises, programming, and advice you need for the results you want. Based on the anatomical features unique to women, this new guide sets the standard for women’s strength training.
290 full-color illustrations allow you to see inside 157 exercises and 49 programs for strengthening, sculpting, and developing your arms, chest, back, shoulders, abs, legs, and glutes.
Step-by-step instructions work in tandem with the anatomical illustrations to ensure understanding of maximizing the efficiency of each exercise. You’ll see how muscles interact with surrounding joints and skeletal structures and learn how variations of movements can isolate specific muscles and achieve targeted results.
Delavier’s Women’s Strength Training Anatomy includes proven programming for reducing fat, adding lean muscle, and sculpting every body region. Whether you’re beginning a program or enhancing an existing routine, working out at home or at the gym, it’s all here and all in the stunning detail that only Frédéric Delavier can provide.
The former editor in chief of PowerMag in France, author and illustrator Frédéric Delavier has written for Le Monde du Muscle, Men’s Health Germany, and several other publications. His previous publications, including Strength Training Anatomy and Women’s Strength Training Anatomy, have sold more than 2.5 million copies.

Product Description
We’ve all heard the advice "Pace yourself. Save energy and finish strong." It sounds simple enough, so why is it so hard? Why do even supremely conditioned elite athletes mismanage their energy supplies and fail to finish strong? Pacing: Individual Strategies for Optimal Performance examines the latest science, research, and application in search of answers.
This guide explores the role of pacing in sports, the most common strategies used, the factors that influence effectiveness, and key considerations for today’s athletes and coaches. You’ll also discover these aspects:

• How environmental variables, such as temperature and terrain, can affect performance
• How to choose the best pacing strategy for any event
• How to use pacing to defeat an opponent
• The role the brain plays in pacing strategies

Product Description
Condition the core; unleash the potential.
Serious athletes train for results - results that make them winners on the field, pitch, course, or court. And the key to getting those results, to improving performance in any sport and at any level, is no secret. A strong, well-conditioned core is the lynchpin to athletic success.
In Conditioning to the Core, strength and conditioning coaches Greg Brittenham and Daniel Taylor deliver the definitive guide to training the torso. Inside, you’ll learn these concepts:

• The core’s central role in originating and transferring strength and power, two requirements for superior performance
• The energy systems, the strength and power foundations, and the movement mechanics for any sport
• Over 300 of the most effective exercises for strength, stability, and power
• The way to design a comprehensive program based on athlete assessment and analysis, followed by several sport-specific sample programs for reference

Product Description
Run faster, stronger, and longer- and remain injury free. With Mastering Running, regardless of your age, optimal performance and new personal bests await.
Cathy Utzschneider, highly accomplished and renowned masters runner and coach, has created the definitive guide for runners, athletes, and fitness buffs. Runners from 30 to 100 will benefit from the targeted approach that covers these aspects:

• Evaluating and refining running form to improve speed and endurance
• Exercises, stretches, and routines to prevent common age-related injuries
• Training programs for the mile, 5K, 10K, half marathon, and full marathon
• Proven strategies, used by today's top runners, that shave seconds off your time

Product Description
Traditionally the focus of triathlon is on volume, intensity, and training periodization—doing particular workouts during the months, weeks, and days leading up to a race. But what if you could improve performance without logging extra distance on the road or in the water? That is the promise of Triathletes in Motion: Assessing Movement for World-Class Technique and Performance. In this book, Marc Evans introduces the Evans Assessment Principle to make the case that every triathlon training regimen should start with the physical assessments of movement. By looking carefully at movements during these assessments, you can detect limitations to mobility, flexibility, strength, and stability. These limiters cannot be corrected by traditional technique instruction alone, so Evans presents specific exercises and tests that address each one. The results are greater efficiency, fewer injuries, and faster performances.
Whether you are a veteran triathlete seeking a performance breakthrough, a newer triathlete starting the training season, or a coach or member of a triathlon federation searching for that edge, training should start with Triathletes in Motion. This resource includes hundreds of tests and exercises to help triathletes swim, cycle, and run faster and more economically. Marc Evans was triathlon’s first professional coach and has consulted, coached, collaborated with, and mentored some of the biggest names in the sport, including Dave Scott and Scott Tinley. His coauthor, Dr. Jane Cappaert, is a leading expert in sport biomechanics. Now they make their unique expertise available to everyone in Triathletes in Motion.

Product Description
High-Performance Training for Sports presents today’s best athlete conditioning protocols and programs in the world. An elite group of international strength and conditioning specialists and sport physiotherapists explain and demonstrate the most effective applications of the most current sport science and sports medicine to enhance athletic performance.

Product Description
In the first book on this tragic event, 4:09:43, Hal Higdon, a contributing editor at Runner’s World, tells the tale of Boston 2013. The book’s title refers to the numbers on the finish-line clock when the first bomb exploded. In 4:09:43, Higdon views Boston 2013 through the eyes of those running the race, focusing on 75 runners and their individual stories, collected uniquely through social media: blogs posted online, stories offered on Facebook, and e-mails sent to the author.
In 4:09:43, Higdon presents these stories, condensing and integrating them into a smooth-flowing narrative that begins with runners boarding the buses at Boston Common, continues with the wait at the Athletes’ Village in Hopkinton, and flows through eight separate towns. The story does not end until the 23,000 participants encounter the terror on Boylston Street. “These are not 75 separate stories,” says Higdon. “This is one story told as it might have been by a single runner with 75 pairs of eyes.”
One warning about reading 4:09:43: You will cry. But you will laugh too, because for most of those who covered the 26 miles 385 yards from Hopkinton to Boylston Street, this was a joyous journey. In future years as people look back on the Boston Marathon bombings, 4:09:43 will be the book that everyone will need to have read.

Product Description
Get in the best shape of your running career with the help of Daniels’ Running Formula, the book that Runner’s World magazine calls the best training book. Premier running coach Jack Daniels provides you with his legendary VDOT formula to guide you through training at exactly the right intensity to run stronger, longer, and faster.
Choose a program to get in shape, target a race program, or regain conditioning after layoff or injury. Train for competition with programs for 800 meters, 1500 meters to 2 miles, cross country races, 5K to 10K, 15K to 30K, and marathon events. Each program incorporates training intensities to help you build endurance, strength, and speed. With Daniels’ Running Formula, you’ll track the time you spend at each level, train more efficiently, and optimize results.
Completely updated with new chapters on altitude training, seasonal programming, and treadmill training, Daniels’ Running Formula, Third Edition, is the most comprehensive, accessible, and instantly applicable edition to date. Customizable to your current fitness level, competition goals, and schedule, the formula is the ideal solution for any race, anywhere, anytime.
Whether training or competing, get the results you’re seeking every time you lace up with the workouts and programs detailed in Daniels’ Running Formula.

Product Description
Packed with plans for short, long, ultraendurance, and multiday events, Endurance Sports Nutrition, Third Edition, focuses on the nutrition needs of endurance athletes, including runners, cyclists, open-water swimmers, and triathletes. Included are strategies that top endurance athletes have used to reach the pinnacle of success in their sports.

Product Description
Are you serious about your workouts but disappointed in the results? Training harder and longer but getting no closer to your goal? If so, then read on—the solutions to your problems are here.
In Better Body Workouts for Women, fitness experts and elite athletes Dean Hodgkin and Caroline Pearce provide you with your own personal training toolkit. You’ll discover the best methods for assessing your current fitness level, identifying physical strengths and deficiencies, setting and refining training goals and selecting and customizing the programs to make an immediate, lasting impact.
Packed with full-colour photos and detailed descriptions of exercises, this book includes proven programs for increasing strength, endurance, power and agility as well as strategies for accelerating muscle development and recovery, breaking through plateaus, reducing body fat and fueling performance. You’ll find expert advice and the latest research on pregnancy, menopause, osteoporosis and common injuries.
Complete with a discussion on training diaries for tracking progress and monitoring results, sample menu plans and dietary recommendations and an array of workouts for home and gym, Better Body Workouts for Women is the ultimate resource for any woman serious about pushing her body and performance to the next level.

Product Description
Boost your energy, manage stress, build muscle, lose fat, and improve your performance. The best-selling nutrition guide is now better than ever!
Nancy Clark’s Sports Nutrition Guidebook will help you make the right choices in cafes, convenience stores, drive-throughs, and your own kitchen.
Whether you’re preparing for competition or simply eating for an active lifestyle, let this leading sports nutritionist show you how to get maximum benefit from the foods you choose and the meals you make. You’ll learn what to eat before and during exercise and events, how to refuel for optimal recovery, and how to put into use Clark’s family-friendly recipes and meal plans.
You’ll find the latest research and recommendations on supplements, energy drinks, organic foods, fluid intake, popular diets, carbohydrate and protein intake, training, competition, fat reduction, and muscle gain. Whether you’re seeking advice on getting energized for exercise or improving your health and performance, Nancy Clark’s Sports Nutrition Guidebook has the answers you can trust.

Product Description
See inside every stretch as you increase flexibility and improve muscular strength. Expanded, enhanced, and updated, the best-selling Stretching Anatomy returns to show you how to increase range of motion, supplement training, enhance recovery, and maximize efficiency of movement. You’ll also gain a detailed understanding of how each stretch affects your body.
Stretching Anatomy, Second Edition, is like having an X-ray of each stretch, only better. Not only do you see full-color illustrations of the muscles in action, but you also see how a change in position can alter the muscle emphasis and difficulty and how variations can improve safety and effectiveness. A new Stretch Focus section details the procedure and benefits of every exercise as well as safety considerations and variations according to skill level.
Each exercise describes how to stretch, when to stretch, primary and secondary muscle emphasis, and which muscles are activated for support. Stretching programs provide three levels of difficulty, including light stretching that can be used to aid in recovery from soreness and injury. A new chapter on dynamic stretches covers the most effective exercises for athletic warm-ups, while another chapter shows you how to customize a program based on your individual needs, including a program of passive static stretches proven to help lower blood glucose.
Whether you seek increased flexibility, better athletic performance, or reduced muscle soreness and tension, Stretching Anatomy is your visual guide to proper stretching technique.

Product Description
Talent, skill, and a passion to compete: These are the characteristics that define elite-level swimmers. But as the sport’s best coaches know, even the most gifted of athletes won’t develop these traits without a plan—one that recognizes talent, develops skills, and nurtures success.
Developing Swimmers is the only book to offer a comprehensive, long-term plan beginning at an age-group level. Renowned coach Michael Brooks shares the insights, secrets, and strategies that have transformed his athletes and swim teams from novice competitors to distinguished champions.
Developing Swimmers will show you how to
- evaluate and identify talent in even the youngest swimmers;
- establish realistic yet challenging short- and long-term goals for your athletes;
- assess and refine strokes for greater power and efficiency;
- improve starts, turns, and finishes for faster times;
- structure positive and productive practices for swimmers and swim teams; and
- foster your swimmers’ passion, bolster commitment, and instill winning attitudes.
From motivation to meet management to race-day tactics, Developing Swimmers covers it all. It is the guide every coach should have on the shelf. With Developing Swimmers, you will improve the performance of your swimmers—and your entire team.

Product Description
In Coaching Cross Country Successfully, Pat Tyson shares his secrets to building one of today’s elite cross country programs. While there are many instruction books on running, only Coaching Cross Country Successfully provides a blueprint to building a successful team:

• Establishing and communicating a coaching philosophy
• Tailoring training to individual and team needs
• Teaching running techniques and improving performance
• Preparing for meets and competition
• Evaluating individual runners and your entire program
• Working with assistant coaches, volunteers, and the community

Contents
Foreword
Acknowledgments
Introduction
Part I: Coaching Foundation
Chapter 1 Developing a Coaching Philosophy
Chapter 2 Communicating Your Approach
Chapter 3 Motivating Runners
Chapter 4 Building a Cross Country Program
Part II: Planning and Training
Chapter 5 Planning for the Season
Chapter 6 Preparing for Practices
Part III: Teaching Techniques and Tactics
Chapter 7 Teaching Proper Running Form
Chapter 8 Improving Runners’ Performance
Chapter 9 Developing a Race Strategy
Part IV: Coaching for Competitions
Chapter 10    Preparing for Meets
Chapter 11    Coaching Meets
Part V: Coaching Evaluation
Chapter 12    Evaluating Runners’ Performances
Chapter 13    Evaluating Your Program
Index
About the Authors

Product Description
Caffeine for Sports Performance is the definitive resource for all your questions regarding caffeine and its impact on sports performance. Based on the most recent research, studies, and guidelines, this guide is ideal for athletes and fitness enthusiasts looking to improve training and competition. Inside you will find these features:

• The history of how caffeine has become the most widely used drug in the world
• The pros and cons of using caffeine, including habitual daily caffeine intake, to boost sports performance
• Personal usage guides that can be applied to various sports or scenarios of caffeine use in training and competition
• Health advice regarding caffeine use
• Performance effects of caffeine use
• Safety considerations and potential risks
• Best and worst sources for caffeine

Caffeine for Sports Performance provides plenty of practical tips for using caffeine. In particular you will find sidebars that feature interviews with top athletes and coaches who have interesting stories to tell regarding their experiences using caffeine. You will also gain new insight into current attitudes towards caffeine and how those attitudes have changed over the years.

Caffeine for Sports Performance gives you all you need to understand and use caffeine to get the most out of your sport.

Contents
Chapter 1 A Brief History
Chapter 2 What Is Caffeine and What Does It Do?
Chapter 3 Where Is It Found?
Chapter 4 How Is It Used?
Chapter 5 Does It Work?
Chapter 6 Is It Safe?
Chapter 7 Should It Be Legal?
Chapter 8 Recovery and Other Considerations
Chapter 9 Will It Work for You?
Chapter 10 Putting It All Together

Product Description
Strength and power---which provide the ability to move quickly with great force---are absolute necessities for today's athletes. Elite players, coaches, and trainers rely on plyometrics to improve quickness, speed, jumping ability, footwork, body control, balance, and overall performance. With this authoritative guide on plyometrics, you can, too.

In Plyometrics, Donald Chu and Gregory Myer present only the best science-based and tested drills, exercises, and programs to ensure optimal performance results for every athlete at any level in any sport. You'll also find the latest research, application, and recommendations for the prevention, screening, and rehabilitation of injuries as well as targeted training for young athletes and female athletes.

Plyometrics provides instruction on assessment, selection, and sequencing of exercises for building the ideal program based on individual needs and goals. You'll also find nine sport-specific training regimens, including basketball, soccer, football, rugby, volleyball, and mixed martial arts.

With comprehensive coverage and expert insights, Chu and Myer take the guesswork out of training and provide the best tool for achieving dynamic strength and explosive power. It is the ultimate resource for maximizing athletic performance.

Product Description
Gain muscle, cut fat, and elevate your power and performance levels. With a résumé that includes work with many NFL and NBA athletes as well as world-class bodybuilders, Susan Kleiner brings you a resource like no other.

In Power Eating, Kleiner brings together years of scientific-based research that has aided in the development of thousands of athletes and offers it to you in this one-of-a-kind practical resource. In a world where every athlete desires to gain that extra advantage over the competition, too often attention is given to the latest quick fix. In Power Eating, you’ll find a better way to achieve goals in physique and performance—safely, legally, and effectively. In this fourth edition, you’ll find the latest scientifically proven nutrition guidance that athletes in all power sports require. In addition to the popular diet plans that provide meal suggestions for each meal of the day, you’ll discover new findings suggesting how certain botanicals can improve performance when introduced to your diet. And the completely updated supplement rating system, based on the latest scientific studies, will guide you through the minefield of unsubstantiated claims and help you select the best supplements for you based on their purity, potency, digestibility, and absorption.

Incorporate the Power Eating plan into your training and find out what thousands of athletes already know. Power Eating is more than a book. It’s your path to power excellence.

Product Description
More than 50 years ago, New Zealand's Arthur Lydiard started using terms like base training, periodization, and peaking. His U.S. counterpart, Bill Bowerman, brought Lydiard's term for what until then had been called roadwork, or jogging, to the States. Soon after, the 1970s running boom started, spurred by exercise-advocating research from the growing fields of exercise science and sports medicine and from enthusiasts such as Jim Fixx,author of The Complete Book of Running. One of Bowerman's former runners at the University of Oregon, Phil Knight, saw to it that those millions of new runners had swoosh-adorning footwear designed specifically for their sport.
The pace of knowledge enhancement and innovation has, in fact, been so brisk through the years that even highly informed runners could be excused for not keeping up, but no longer. Running Science is a one-of-a-kind resource:

• An easily comprehended repository of running research
• A wealth of insights distilled from great sport and exercise scientists, coaches, and runners
• A do-it-right reference for a host of techniques and tactics
• An array of the most credible and widely used training principles and programs
• Perhaps most of all, a celebration of the latest science-based know-how of running, now truly the world's most popular sport

Product Description
A countless number of new, renamed, and variations of sport supplements flood the market each year. Many of these are accompanied by slick marketing campaigns promising too-good-to-be-true results. For athletes seeking a safe, effective edge to their training and performance, supplements can be a confusing and serious matter.
The Athlete’s Guide to Sports Supplements separates fact from fiction, provides quick answers to the most common questions, and delivers information you can trust.
Sport nutrition and supplement experts Kimberly Mueller and Josh Hingst provide concise descriptions for 120 of today’s most popular supplements. For each entry, you’ll discover what it is, how it works, potential performance benefits, research studies and outcomes, dosage recommendations, and possible health concerns. You’ll also find recommendations for master’s athletes, those competing in extreme environments, and those with special dietary needs, such as food allergies, diabetes, and vegetarian.
Best of all, each supplement is listed alphabetically, providing quick and easy navigation throughout the book. Alternatively, use the supplement finder to locate supplements for a particular purpose, such as recovery, endurance, and strength. And for ease of searching, many of the supplements are thoroughly cross-referenced by scientific and popular names.
With more than 120 supplements, recommendations for all athletes at all levels, and expert advice that you can immediately apply, The Athlete’s Guide to Sports Supplements is the one training and performance resource you’ll turn to again and again.

Product Description
Athletes in all sports rely on speed. Whether it involves sprinting down the court on a fast break or chasing a loose ball, speed often contributes to overall athletic ability. Developing Speed teaches you how to elevate your speed in a scientifically based manner that will have you blowing by the competition.
Written by eight of the top National Strength and Conditioning Association experts, Developing Speed is your guide to elite-level speed development, regardless of your sport. In addition to the scientific coverage of speed development, this guide helps you assess your current ability and identify your areas of greatest need. Using this information, along with the most effective drills and exercises, you’ll have the tools and information for creating your own speed development program.
If increasing your athletic speed is what you’re seeking, then look no further. With the cutting-edge information packed into this one resource, you’ll achieve new personal bests and reach your most aggressive goals. Developing Speed is the only tool you need to develop your personal program and take your speed to the highest level!

Product Description
From customized workouts to authoritative advice, Fitness Cycling provides the most effective workouts for achieving peak physical conditioning. As a cyclist and physician for one of the sport’s leading teams, author Shannon Sovndal provides a detailed approach to cycling that will help you increase strength, speed, stamina, and overall fitness.
Fitness Cycling features 56 workouts based on specific aspects of riding, such as base building, interval training, sprint and hill climbing, and time trialing. Each workout is color coded for intensity level, so you can create a targeted program based on your goal, current fitness level, and cycling experience.
With recommendations, advice, and professional insights on riding techniques, goal setting, training concepts, recovery, and preventing common cycling injuries, Fitness Cycling is the one training guide you’ll turn to again and again for a lifetime of cycling workouts.

Product Description
Leave ’em in your wake, leave ’em in your trail, leave ’em in your dust. Get your brain as fit as your body and achieve your triathlon potential.
Triathlon Science is packed with all the expertise you can handle, and more. From fine-tuning your physiology for each of the three disciplines to plotting the best race strategy for your fitness level, personal goals, and competitive conditions, you’ll find the insights and prescriptions typically available only from a top-level coach.
With editors Joe Friel and Jim Vance and a who’s-who list of international experts on the sport, Triathlon Science offers you an unprecedented wealth of advanced yet accessible information on excelling in the sport.

Product Description
See what it takes to maximize multisport strength, power, speed, and endurance. Triathlon Anatomy will show you how to improve your performance by increasing muscular strength and optimizing the efficiency of every movement.
Triathlon Anatomy features 82 of the most effective multisport exercises with step-by-step descriptions and full-color anatomical illustrations highlighting the muscles in action. But you’ll see much more than the exercises—you’ll also see their results.
Triathlon Anatomy places you at the starting line and into the throes of competition by fundamentally linking each exercise to multisport performance. You’ll see how to strengthen muscles and increase stamina for running across various terrains, cycling steep inclines, and swimming in open water.
You’ll learn how to modify exercises to target specific areas, reduce muscle tension, and minimize common injuries. Best of all, you’ll learn how to put it all together to develop a training program based on your individual needs and goals.
Whether you’re training for your first triathlon or preparing for your sixth Ironman, Triathlon Anatomy will ensure you’re ready to deliver your personal best.

Product Description
Any runner can tell you that the sport isn't just about churning out miles day in and day out. Runners have a passion, dedication, and desire to go faster, longer, and farther. Now, The Art of Running Faster provides you with a new approach to running, achieving your goals and setting your personal best.

Whether you're old or young, new to the sport or an experienced marathoner, this guide will change how you run and the results you achieve. The Art of Running Faster challenges the stereotypes, removes the doubts and erases the self-imposed limitations by prescribing not only what to do but also how to do it. Inside, you will learn how to

• overcome the obstacles that prevent you from running faster, more comfortably, and with greater focus;
• customize your training program to emphasize the development of speed, strength, and stamina;
• shift gears, reach that next level of performance, and blow past the competition.

In this one-of-a-kind guide, former world-class runner Julian Goater shares his experiences, insights and advice for better, more efficient and faster running.

Much more than training tips and motivational stories, The Art of Running Faster is your guide to improved technique and optimal performance. Let Julian Goater show you a new way to run faster, farther and longer.

Product Description
Increase speed, power, endurance, and efficiency with Cutting-Edge Cycling. You’ll learn how to apply the latest in cycling research, science, and technology to train smarter, ride longer, and race faster.

Renowned cycling coach Hunter Allen and leading scientist Stephen Cheung share the most recent biomechanical, physiological, and technical advances and research, why they matter, and how you can incorporate them for maximal training and optimal performance.

From the latest information on periodization, lactate threshold, and recovery to bike positioning, pedaling technique, and cadence, Cutting-Edge Cycling covers every aspect of conditioning, preparation, and competition in this physically demanding sport. Additional coverage includes interviews that cover a broad range of topics: interpreting lab results, fatigue, monitoring training, high-intensity training, prevention of and recovery from overtraining, pacing, bike fit, power meter quadrant analysis, hydration, and cooling strategies.

If you’re serious about gaining the edge on the competition, Cutting-Edge Cycling is one guide you shouldn’t be without.

Contents
Chapter 1 Evaluating Cycling Science 
Chapter 2 Producing and Measuring Energy 
Chapter 3 Tracking Effort and Performance
Chapter 4 Periodizing Your Training
Chapter 5 Preventing Overtraining and Enhancing Recovery
Chapter 6 Finding Your Perfect Pace
Chapter 7 Optimizing Bike Fit
Chapter 8 Pedaling for Peak Efficiency
Chapter 9 Understanding Hydration and Supplements 
Chapter 10 Dealing With Environmental Stress 

Product Description
Runners, cyclists, swimmers, rowers, triathletes, and ultradistance athletes must sustain performance at a high level to come out on top. Developing Endurance shows how to achieve optimal stamina to race your best through science-based aerobic, anaerobic, and resistance training.

Written by 11 top experts in the National Strength and Conditioning Association, the top sport conditioning organization in the world, this guide provides both the background information and the exercises, drills, workouts, and programs for ultimate results. Athletes and coaches will appreciate the assessment tools, analyses, and instruction to define specific needs and establish effective training goals. Armed with these tools and information, you can create the ideal personalized training program for your sport and avoid lengthy plateaus while taking performance to the highest level.

Contents

Introduction 
Chapter 1 Physiology of Endurance Sport Training 
Chapter 2 Endurance Tests and Assessments 
Chapter 3 Endurance Training Principles and Considerations
Chapter 4 Endurance Sport Nutrition and Hydration 
Chapter 5 Aerobic Endurance Development 
Chapter 6 Anaerobic and Muscle Endurance Development 
Chapter 7 Resistance Training Programs for Endurance Sports
Chapter 8 Running 
Chapter 9 Cycling 
Chapter 10 Swimming 
Chapter 11 Triathlon 
References
Index
About the NSCA
About the Editor
About the Contributors

Product Description
"Drink as much as you can, even before you feel thirsty." That's been the mantra to athletes and coaches for the past three decades, and bottled water and sports drinks have flourished into billion-dollar industries in the same short time. The problem is that an overhydrated athlete is at a performance disadvantage and at risk of exercise-associated hyponatremia (EAH)--a potentially fatal condition.
Dr. Tim Noakes takes you inside the science of athlete hydration for a fascinating look at the human body’s need for water and how it uses the liquids it ingests. He also chronicles the shaky research that reported findings contrary to results in nearly all of Noakes’ extensive and since-confirmed studies.
In Waterlogged, Noakes sets the record straight, exposing the myths surrounding dehydration and presenting up-to-date hydration guidelines for endurance sport and prolonged training activities. Enough with oversold sports drinks and obsessing over water consumption before, during, and after every workout, he says. Time for the facts—and the prevention of any more needless fatalities.

Contents
Foreword 
Acknowledgments
Introduction

Chapter 1. Perspectives on Human Physiology and Hydration
Chapter 2. Thirst as a Signal for Fluid Intake
Chapter 3. Water’s Role in Thermoregulation
Chapter 4. Salt Balance in the Body
Chapter 5. Emergence of the Sports Drink Industry
Chapter 6. The Shaky Science of Hydration 
Chapter 7. Early Drinking Guidelines 
Chapter 8. Discovery of Exercise-Associated Hyponatremia
Chapter 9. The Biology of EAH
Chapter 10. EAH and EAHE on a Global Scale
Chapter 11. Guidelines for Fluid Intake

Appendixes

Product Description
According to Running USA, women account for 53 percent of all road race finishers. Their participation rates have rocketed from 908,000 in 1989 to over 5.4 million in 2009. Readers have been seeking a comprehensive book that appeals to both recreational fitness runners and serious performance runners and that uniquely addresses a female audience. Exercise physiologist, coach, competitive runner, and 2011 IDEA Personal Trainer of the Year Dr. Jason Karp teams with physician and USA Track & Field ultramarathon champion Dr. Carolyn Smith to fill this void with Running for Women, a book that explains the physiology and anatomy of female runners and provides guidance for training differently from men.
Running for Women presents guidelines for tailoring training to the menstrual cycle for maximum response and adaptation as well as determining the best times to perform the various types of training outlined in the book. Throughout the book, cutting-edge workouts target various competitive goals like endurance building, speed and strength training, lactate threshold training, and VO2max training.
This guide also contains recommendations for modifying workouts and training programs for all stages of the life span, including pregnancy, menopause, and postmenopause. Common injuries are covered, particularly the increased incidence of knee injuries and stress fractures among female runners, as are health, wellness, performance nutrition, and the female athlete triad—a combination of disordered eating, menstrual irregularities, and osteoporosis.

Contents
Foreword
Acknowledgments
Introduction 
Part I Physiology
Chapter 1 Performance Factors and Gender Differences 
Chapter 2 Menstrual Cycle, Hormones, and Performance 
Chapter 3 Pregnancy 
Chapter 4 Menopause 
Chapter 5 Older Runners 
Part II Training
Chapter 6 Training Components 
Chapter 7 Base Building 
Chapter 8 Acidosis (Lactate) Threshold Training 
Chapter 9 Aerobic Power Training for VO2max 
Chapter 10 Strength and Speed Training 
Chapter 11 Building Your Training Program 
Part III Health and Wellness
Chapter 12 Female Athlete Triad 
Chapter 13 Injuries and Female Runners 
Chapter 14 Performance Nutrition and Female Runners

Product Description
Today’s top athletes, as well as their coaches and trainers, know the benefits that breathing muscle training provides. From performance to conditioning, the results are clear. Now with Breathe Strong, Perform Better, you will learn how to use breathing training to excel.

In this comprehensive guide, the world’s leading authority on breathing muscle training, Alison McConnell, will show you how to apply the latest scientific research and case studies to maximize training, conditioning, and performance. With detailed instruction, practical advice, and easy-to-use sample programs in Breathe Strong, Perform Better, you will be able to achieve these goals:

•Increase breathing strength, power, and endurance.
•Improve breathing comfort.
•Improve performance times.
•Accelerate training and performance recovery.
•Enhance breathing efficiency.
•Reduce whole-body effort.
•Minimize the risk of injury

In addition, you’ll find more than 30 sample workouts for specific sports and fitness activities, such as baseball, cycling, football, running, soccer, swimming, tennis, and weight training.

With professional insights, exercise tips, and advice for integrating breathing training into existing training programs, this guide has it all. If you are ready to improve fitness, increase performance, or simply maximize your enjoyment of exercise, Breathe Strong, Perform Better is the guide you can’t be without.

Product Description
Runners on Running is the ultimate anthology of inspirational stories, humorous accounts, and pivotal moments in the sport. This one-of-a-kind collection includes over 30 unforgettable stories from the most acclaimed writers in running:

•John Brant
•Kenny Moore
•Amby Burfoot
•Kathrine Switzer
•Don Kardong
•Marla Runyan and Sally Jenkins
•Frank Murphy
•Pam Reed
•Mark Bloom
•Hal Higdon
•Roger Hart
•Rachel Toor
•And More! 

The pieces encompass the full range of the running experience, from motivation to frustration to exhilaration. The stories brilliantly capture the essence of the sport.

For anyone who loves running, Runners on Running is a captivating and essential read.

Contents
Spirit
Running
George Sheehan 
Runners
Roger Hart 
One Runner’s Beginnings
Rachel Toor 
Seasons
Hal Higdon 
Body
My Old Buick
Don Kardong 
Machine
Leslie Heywood 
White Men Can’t Run
Amby Burfoot 
Evolution of Intelligent Running Ape People
Bernd Heinrich
Mind
I Don’t Like to Run Long Distances
Pam Reed 
Thhe Outer Limits/Running Into the Abyss
Steve Scott With Marc Bloom 
The Bridge
Frank Murphy 
Mentor
Running for Their Lives
Gary Smith 
Lornah and Her Camp for Girls
Lori Shontz 
The Man
Kenny Moore 
Running With Ghosts
Mark Wukas 
Race
Four-Minute Mile
Roger Bannister 
Get the Hell Out of My Race and Give Me Those Numbers!
Kathrine Switzer 
Me and Julio Down by the School Yard
Marc Bloom 
Dream Mile
Marty Liquori and Skip Myslenski 
Duel in the Sun
John Brant 
Mary vs. the Soviets
Frank Murphy
Bonds
Chasing Justice
Kenny Moore
The Brotherhood
Richard Elliott
Someone to Run With
Sara Corbett 
Team Hoyt Starts Again
John Brant
Heart
The Battle of a Lifetime
Norman Harris 
Through the Tunnel
Joan Benoit Samuelson With Sally Baker 
But Only on Sunday: Ron Clarke
Kenny Moore 
One One-Hundredth of a Second
Marla Runyan With Sally Jenkins 
The American Dreamer
Dave Kuehls 
In Pre’s Footsteps
Don Kardong
Toughest Miler Ever
Woody Woodburn

Product Description
If you’re serious about your sport, you’re serious about conditioning. Now, with one small device, you can apply the latest technology, science, and research to take the guesswork out of training, monitor progress, and see results. Heart Rate Training will show you how!

From functions, features, and operational advice for your device to interpreting and applying the results, Heart Rate Training is a step-by-step guide to optimizing performance. You’ll learn how, when, and why monitors can, and should, be incorporated into your workouts, training, and conditioning program to produce maximum results.

In Heart Rate Training, authors Roy Benson and Declan Connolly show you how to determine deficiencies in training and performance, create targeted programs to increase endurance, raise lactate threshold, increase speed and power, and monitor your recovery between workouts. And the sample programs allow you to manipulate the training components to design a long-term training plan across eight endurance sports: walking, running, cycling, swimming, triathlon, rowing, cross-country skiing, and team sports.

When you’re ready to take training and performance to the next level, turn to Heart Rate Training and achieve your personal best.

Contents

Part I: Foundations
Chapter 1: Monitoring for Maximum Performance
Chapter 2: Evaluating and Customizing Your Zones
Chapter 3: Getting the Most from Your Monitor

Part II: Training 
Chapter 4: Targeting Sport-Specific Fitness With Heart Rate
Chapter 5: Increasing Aerobic Endurance
Chapter 6: Raising Anaerobic Threshold
Chapter 7: Boosting Speed and Power

Part III: Programs 
Chapter 8: Designing an Effective Training Program
Chapter 9: Walking
Chapter 10: Running
Chapter 11: Cycling
Chapter 12: Swimming
Chapter 13: Triathlon
Chapter 14: Rowing
Chapter 15: Cross Country Skiing
Chapter 16: Team Sports

Health expert dispels seven fitness fallacies
Breaks down exercise barriers in new illustrated guide

CHAMPAIGN, IL—Each year millions of people resolve to get fit, but they quit when their gym sessions don’t reap immediate results. According to Brian Sharkey, a leading fitness researcher and educator, people often fall prey to common fitness misconceptions that prevent them from achieving their goals. In his upcoming book, Fitness Illustrated (Human Kinetics, October 2010), Sharkey dispels the top fitness fallacies.

1.No pain, no gain. Pain is not a natural consequence of exercise or training. Rather, it signals a problem that you need to address. Discomfort, however, can accompany difficult training such as heavy lifting, intense interval training, and long-distance work. The discomfort results naturally from the lactic acid that accompanies the anaerobic effort of lifting or doing intense intervals. “Overload is necessary for adaptation, and it sometimes requires working at the limit of strength, intensity, or endurance, which can be uncomfortable,” Sharkey says. “But, if your exercise results in outright pain, it’s probably excessive.”
2.You must break down muscle in order to improve. Neither pain nor injury is a normal result of training. Runners often experience microtrauma at the end of a marathon that includes downhill stretches requiring eccentric muscular contractions. “Such contractions are a major cause of muscle soreness, which is associated with muscle trauma, reduced force output, and a protracted recovery period (4 to 6 weeks),” Sharkey says. “Thus ‘breaking down’ muscle does not help training, but instead brings it to a standstill.”
3.Go for the burn. This mantra is often heard among bodybuild­ers who do numerous repetitions and sets to build, shape, and define their muscles. “They are probably referring to the sensation felt when the level of lactic acid increases in a muscle,” Sharkey explains. “This sensation is not dangerous, but it isn’t necessary.”
4.Lactic acid causes muscle soreness. Lactic acid may be produced when performing contractions that lead to sore­ness, but lactic acid does not cause the soreness. Lactic acid clears from the muscles and blood within an hour after exercise. “Muscle soreness is probably related to microtrauma in muscle and connective tissue, and resultant swelling, caused by engaging in a new kind of exertion or exercise after a long layoff,” Sharkey says.
5.Muscle turns to fat. Many people believe that if they stop training, their muscle will turn to fat. Neither muscle nor fat will turn into the other. “Muscle grows or gets smaller because training increases the size of muscle fibers (hypertrophy), whereas detraining reduces the size of these fibers (atrophy),” Sharkey explains. “Fat cells, in contrast, grow in size as they store more fat as the result of excess caloric consumption. If, on the other hand, you use more calories than you take in, fat cells shrink.”
6.I ran out of wind. When a person runs too fast for his level of training, he may feel as if he has run out of wind. This is due not to a lack of oxygen but instead to an excess of carbon dioxide, which is produced when the body metabolizes carbohydrate. “The respiratory system decides that it is more important to rid the body of excess CO2 than to bring in more O2,” Sharkey says. “Excess CO2 is a signal that the body is working above its level of training—and it has exceeded the level of exertion it can sustain.”
7.If seen on TV, it must be true. The 30-minute sales pitches on television for fitness equipment or exercise systems promise quick results, but these claims are never backed by evidence—just unverified testimoni­als. “That equipment will soon clutter the garage, basement, or attic, and there will be a new exercise miracle on TV in a few months,” Sharkey says. “If it sounds too good to be true, it probably is.”

Fitness Illustrated presents core fitness concepts, exercise programming, nutrition, and weight management in an illustrated guide. For more information, click on the book graphic above.

About the Author
Brian Sharkey, PhD, is a leading fitness researcher, educator, and author. Sharkey has more than 45 years of experience in exercise, sport, and work physiology. He is professor emeritus at the University of Montana, where he served as director of the Human Performance Laboratory and remains associated with the university and lab. He currently serves as a consultant with several federal agencies in the areas of fitness, health, and work capacity, especially of wildland firefighters. He has won several awards for his work, including the 2009 International Association of Wildland Fire’s Wildland Fire Safety Award for his contributions to wildland firefighter safety and health.

Sharkey authored or contributed to over a dozen books on exercise, sport, and work physiology and fitness and numerous research papers. He is past president of the American College of Sports Medicine and served on the NCAA committee on competitive safeguards and medical aspects of sports, where he chaired the Sports Science and Safety subcommittee, which uses research to improve the safety of intercollegiate athletics. He also coordinated the United States ski team Nordic Sports Medicine Council.

Contents
Chapter 1 Activity and Fitness: Why Get Fit?
Chapter 2 Understanding Aerobic Fitness: O2 and You
Chapter 3 Aerobic Fitness Training: A Gentle Pastime
Chapter 4 Aerobic Programs: Have It Your Way
Chapter 5 Understanding Muscular Fitness: Gain Strength and Endurance
Chapter 6 Muscular Fitness Training: Shape Yourself
Chapter 7 Muscular Programs: Designed for You
Chapter 8 Nutrition and Weight Control: Eat to Live
Chapter 9 Health Issues and Exercise Tips: Overcoming Hurdles
Chapter 10 Fitness Facts and Fallacies: What’s the Truth?
Chapter 11 Vitality and Longevity: Add Life to Your Years 

Even those relatively new to running can experience the sensation
Champaign, IL--- Even though many elite runners, especially those of the long-distance variety, are skeptical of what running pundits call the "runner's high," the sensation can actually be fairly common. Former Runner's World executive editor Rich Benyo argues that runner's high can be achieved as early as two months into a running program.
Among the many topics addressed in the forthcoming Timeless Running Wisdom (Human Kinetics, December 2010), Benyo discusses how, while not rare, runner's high (or "sweet running") must still be actively sought, or at least be prepared for actively on a physical level. "When the elements of training and effort intersect and the training has been just slightly more ambitious than the effort requires, the effort becomes, for a moment or for an hour, effortless," he says. "The myriad training levels involved in running--physical, mental, spiritual--blend in a seemingly cosmic recipe and you, the runner, are one with the run."
Benyo also believes that many runners experience sweet running on their own. "Any runner who has trained vigorously and wisely for a marathon and who leaves the starting line conservatively usually experiences a 'sweet spot' between miles 7 and 16, once the deep muscles are warmed up, the rhythm of running has established itself, and the weariness of running very long distances has not yet arrived."
He cautions, however, that many marathoners ruin their marathons during that period of experiencing a runner's high by mistakenly assuming that they somehow trained beyond the perfect level, only to then proceed to outrun their fine-tuning in a greedy effort to take advantage of prowess that, at least that day, is not present in such abundance.
"Like the human body itself, which becomes more efficient the more you use it, running becomes sweeter the more you integrate it into your life," says Benyo. "The wisdom comes in allowing that to happen. Relax in your running and allow your own wisdom to sweeten the whole process."
For more information on Timeless Running Wisdom or other running books, visit www.HumanKinetics.com or call 800-747-4457.
by Rich Benyo

ABOUT THE AUTHOR
Rich Benyo is a veteran runner who has competed in distance races from 400 meters to ultramarathons for more than 30 years. He has also completed 37 marathons. Named Journalist of the Year by the Road Runners Club of America, he is the former executive editor of Runner's World Magazine and Anderson World Books, Inc., and is currently the editor of Marathon & Beyond magazine. Benyo has written 22 books on running, health, and fitness, including Running Past 50 and Running Encyclopedia. He was inducted into Running USA's Hall of Champions in 2005 and currently resides in Forestville, California, where he enjoys sailing when he's not running or writing.

CONTENTS
 
Chapter 1: Embrace Simplicity
Chapter 2: Tap the Athlete (Kathrine Switzer)
Chapter 3: Keep It in Proportion (Amby Burfoot)
Chapter 4: Maintain a Journal (Joe Henderson)
Chapter 5: Take the Measure of Yourself: Race 
Chapter 6: Race Different (and Even Weird) Distances 
Chapter 7: Eschew Racing (Dick Beardsley)
Chapter 8: Train Specifically (Mel Williams)
Chapter 9: Don't Ignore Other Body Parts (Joan Benoit)
Chapter 10: Run With a Plan 
Chapter 11: Run By Feel 
Chapter 12: Move Up in Mileage
Chapter 13: Move Down in Mileage
Chapter 14: Create Adventure Runs (Dean Karnazes)
Chapter 15: Run Under Control
Chapter 16: Run Wild (Lorrain Moller)
Chapter 17: Rest (Marshall Ulrich)
Chapter 18: Run Alone
Chapter 19: Run Together (Bill Rodgers)
Chapter 20: Join a Club 
Chapter 21: Volunteer (Allan Steinfeld)
Chapter 22: Spectate
Chapter 23: Study Runners and Running (Roger Robinson)
Chapter 24: Teach Others to Run
Chapter 25: Start Over

• Choosing the right race for your skills, talent, and experience
• Preparing your body and preparing your mind
• Nutrition for training, racing, and recovery
• Bike-handling skills for various conditions, environments, and terrains
• Race-day strategies

Stretching Anatomy is like having an X-ray of each stretch, only better. Not only do you see full-color illustrations of the muscles in action, but you also find out how changes in position can alter the muscle emphasis and difficulty and how variations can improve safety and effectiveness.

Each exercise includes detailed instruction on how to stretch, when to stretch, primary and secondary muscle emphasis, and which muscles are activated for support. Stretching programs provide three levels of difficulty, including light stretching that can be used as a warm-up or to aid in recovery from soreness or injury. And summary movement tables show how to customize stretching programs to focus on key problem areas.

Whether it is increased flexibility or reduced muscle soreness or tension, Stretching Anatomy allows you to see and feel the benefit of proper stretching technique.

Contents
Chapter 1. Neck
Chapter 2. Shoulders, Upper Back, and Upper Chest
Chapter 3. Arms, Wrists, and Hands
Chapter 4. Lower Trunk
Chapter 5. Hip
Chapter 6. Knees and Thighs
Chapter 7. Calves and Feet

The chapters and the material within each chapter are sequenced in a logical order that will help instructors deliver a better course and spend less time in preparing lectures and tutorials. Instructors will also enjoy the completely new ancillaries with this edition, including an online instructor guide, test package, PowerPoint presentation package, and image bank. This text contains updated and expanded information to keep students current on the latest findings in sport nutrition:

•A new chapter on training adaptations, including effects of nutrition on overtraining

•New information on weight management and body composition for athletes

•New research on carbohydrate and new recommendations for carbohydrate intake during training

•An expanded discussion on the role of protein in strength and endurance exercise training

•The latest information on exercise, nutrition, and immune function

The new content complements the strong foundational information that the authors provided in the previous edition, including fuel sources for muscle and exercise metabolism, energy requirements for various sports, and a complete grounding in the macronutrients (carbohydrate, fat, and protein) and the micronutrients (vitamins and minerals). With more than 200 illustrations, new highlight boxes, and tables and sidebars throughout the text, students will be able to more easily grasp the scientific concepts presented in this text. Each chapter also includes learning objectives, key terms, and key points to help readers retain the information. The text presents not only nutrition principles but also the exercise biochemistry involved and the energy needs of athletes. Readers will better understand how supplements may be used in an athlete’s diet, and they will learn how to separate fact from fallacy regarding the claims of the numerous nutritional supplements available today.

More than a simple prescription of recommendations, this second edition of Sport Nutrition features a unique presentation that facilitates readers’ understanding of the science supporting the nutrition recommendations. As a result, students will be prepared for advanced study and future careers, and professionals will gain the knowledge and confidence to provide sound advice to athletes.

Contents

Chapter 1. Nutrients
Function of Nutrients
Carbohydrate
Fat
Protein
Water
Vitamins, Minerals, and Trace Elements 
Phytonutrients

Chapter 2. Nutrients and Recommended Intakes
Essential Nutrients
Development of Recommended Intakes
Current Recommended Intakes
Practical Guidelines for a Balanced Healthy Diet 
Food Labels
Analyzing Dietary Intake

Chapter 3. Fuel Sources for Muscle and Exercise Metabolism
Subcellular Skeletal Muscle Structure
Force Generation in Skeletal Muscle 
Fiber Types
Energy for Muscle Force Generation 
Fuel Stores in Skeletal Muscle
Regulation of Energy Metabolism 
Metabolic Responses to Exercise
Metabolic Adaptations to Exercise Training

Chapter 4. Energy
Energetic Efficiency
Measuring the Energy Content of Food 
Measuring Energy Expenditure
Components of Energy Expenditure 
Energy Balance

Chapter 5. Gastric Emptying, Digestion, and Absorption 
Anatomy of the Gastrointestinal Tract
Regulation of the Gastrointestinal Tract
Digestion
Absorption
Function of Bacteria in the Colon
Regulation of Gastric Emptying
Gastrointestinal Problems During and After Exercise

Chapter 6. Carbohydrate
History
Role of Carbohydrate
Recommendations for Carbohydrate Intake
Carbohydrate Intake Days Before Competition
Carbohydrate Intake Hours Before Exercise
Carbohydrate Intake 30 to 60 Minutes Before Exercise 
Carbohydrate During Exercise
Carbohydrate After Exercise

Chapter 7. Fat
Fat Metabolism During Exercise
Limits to Fat Oxidation
Fat as a Fuel During Exercise
Regulation of Carbohydrate and Fat Metabolism 
Fat Supplementation and Exercise
Effect of Diet on Fat Metabolism and Performance

Chapter 8. Protein and Amino Acids
Amino Acids
Techniques to Study Protein and Amino Acid Metabolism 
Protein Requirements for Exercise 
Training and Protein Metabolism 
Effect of Protein Intake on Protein Synthesis
Amino Acids as Ergogenic Aids 
Protein Intake and Health Risks

Chapter 9. Water Requirements and Fluid Balance 
Thermoregulation and Exercise in the Heat 
Effects of Dehydration on Exercise Performance 
Mechanisms of Heat Illness
Effects of Fluid Intake on Exercise Performance 
Daily Water Balance
Fluid Requirements for Athletes

Chapter 10. Vitamins and Minerals 
Water-Soluble and Fat-Soluble Vitamins
Recommended Intakes of Vitamins
Macrominerals and Microminerals
Recommended Intakes of Minerals
Critical Micronutrient Functions
Assessing Micronutrient Status
Exercise and Micronutrient Requirements
Ergogenic Effect of Micronutrient Supplementation
Recommendations for Micronutrient Intake in Athletes

Chapter 11. Nutrition Supplements 
Nonregulation of Nutrition Supplements
Critical Evaluation of Nutrition Supplements Studies
Androstenedione
Bee Pollen
Beta Alanine and Carnosine
Beta-Hydroxy Beta Methylbutyrate
Boron
Caffeine 
L-Carnitine
Choline 
Chromium 
Coenzyme Q10
Creatine 
Dehydroepiandrosterone
Fish Oil 
Ginseng 
Glycerol 
Inosine
Lactate Salts and Polylactate
Lecithin
Medium-Chain Triacylglycerol
Pangamic Acid
Phosphatidylserine
Phosphorus
Pyruvate (and Dihydroxyacetone)
Sodium Bicarbonate
Sodium Citrate
Vanadium 
Wheat Germ Oil
Contamination of Nutrition Supplements

Chapter 12. Nutrition and Training Adaptations
Training Adaptations
Signal Transduction Pathways
Starting a Signaling Cascade
Secondary Signals
Nutrition Effects on Training Adaptations
Overtraining

Chapter 13. Body Composition
Optimal Body Weight and Composition
Body Composition Models
Normal Ranges of Body Weight and Body Fat

Chapter 14. Weight Management
Body Weight and Composition in Different Sports 
Genetics
Energy and Macronutrient Intake
Regulation of Appetite
Effect of Exercise on Appetite
Physical Activity and Energy Expenditure
Dietary Weight-Loss Methods
Exercise for Weight Loss
Decreased Resting Metabolic Rate With Weight Loss 
Weight Cycling
Gender Differences in Weight Loss
Practicalities of Weight Loss for Athletes
Defining the Strategy

Chapter 15. Eating Disorders in Athletes 
Types of Eating Disorders
Prevalence of Eating Disorders in Athletes
Risk Factors
Effects of Eating Disorders on Sports Performance 
Effects of Eating Disorders on the Athlete’s Health 
Treatment and Prevention of Eating Disorders

Chapter 16. Nutrition and Immune Function in Athletes 
Functions of the Immune System and Its Cellular Components 
General Mechanism of the Immune Response
Effects of Exercise on the Immune System
Nutritional Manipulations to Decrease Immunodepression in Athletes 
Mechanisms of Nutritional Influences on Immune Function in Athletes 
Conclusions and Recommendations

Appendix A. Key Concepts in Biological Chemistry Relevant to Sport Nutrition
Appendix B. Unit Conversion Tables
Appendix C. Recommended Daily Allowances for North America
Appendix D. Reference Nutrient Intakes for the United Kingdom
Appendix E. Recommended Dietary Intakes for Australia
Glossary
References
Index

Audiences
Text for undergraduate introductory sport nutrition, exercise physiology, and sport science courses. Reference for sport nutritionists, dietitians, exercise and sport scientists, health and fitness instructors, physical educators, and coaches.

Chapter 1: The Evolution of the Human Runner
Chapter 2: Cardiovascular and Cardiorespiratory Components
Chapter 3: The Runner in Motion
Chapter 4: Adaptations for Speed and Terrain
Chapter 5: Upper Torso
Chapter 6: Arms and Shoulders
Chapter 7: Core
Chapter 8: Upper Legs
Chapter 9: Lower Legs and Feet
Chapter 10: Common Running Injuries
Chapter 11: Anatomy of Running Footwear
Chapter 12: Full-Body Conditioning

Swimming Anatomy includes 74 of the most effective swimming exercises, each with step-by-step descriptions and full-color anatomical illustrations highlighting the primary muscles in action.

Swimming Anatomy goes beyond exercises by placing you on the starting block, in the water, and into the throes of competition. Illustrations of the active muscles for starts, turns, and the four competitive strokes (freestyle, breaststroke, butterfly, and backstroke) show you how each exercise is fundamentally linked to swimming performance.

You’ll also learn how exercises can be modified to target specific areas, improve your form in the water, and minimize common swimming injuries. Best of all, you’ll learn how to put it all together to develop a training program based on your individual needs and goals.

Whether you are training for a 50-meter freestyle race or the open-water stage of a triathlon, Swimming Anatomy will ensure you enter the water prepared to achieve every performance goal.

Contents
Exercise Finder 
Foreword 
Chapter 1. The Swimmer in Motion
Chapter 2. Arms 
Chapter 3. Shoulders
Chapter 4. Chest
Chapter 5. Abdomen
Chapter 6. Back
Chapter 7. Legs
Chapter 8. Whole-Body Training

Cycling Anatomy features 74 of the most effective cycling exercises, each with clear, step-by-step descriptions and full-color anatomical illustrations highlighting the primary muscles in action.

Cycling Anatomy goes beyond exercises by placing you on the bike and into the throes of competition. Illustrations of the active muscles involved in cornering, climbing, descending, and sprinting show you how the exercises are fundamentally linked to cycling performance. From steep inclines to slick terrains, Cycling Anatomy will ensure you’re prepared for any challenge that comes your way.

You’ll also learn how to modify exercises to target specific areas, reduce muscle tension, and minimize common cycling injuries. You’ll also learn ways to pull it all together to develop a training based on your individual needs and goals.

Whether you’re training for an upcoming century ride or just want to top that killer hill with strength to spare, Cycling Anatomy will make sure you get the most out of every ride.

Contents
Exercise Finder
Foreword
Chapter 1. The Cyclist in Motion
Chapter 2. Arms
Chapter 3. Neck and Shoulders
Chapter 4. Chest
Chapter 5. Back
Chapter 6. Abdomen
Chapter 7. Legs: Muscle Isolation
Chapter 8. Legs: Complete Power
Chapter 9. Whole-Body Training for Cycling

• Don McNelly has completed more than 150 marathons after the age of 80.
• Philippa Raschker has dedicated her life to track and was edged out for the Sullivan Award by swimmer Michael Phelps.
• Clarence Bass, in his 70s, has the polished physique of a man 50 years younger.

Second Wind: The Rise of the Ageless Athlete is an absorbing account of a growing subculture of Americans who are challenging the notion of what it means to grow old.

About the Author
Lee Bergquist is an award-winning writer for the Milwaukee Journal Sentinel. Past 50 himself, he stays in shape by running, biking, swimming, and skateboarding. In his 40s, Bergquist competed in masters track in the 100-, 200-, and 400-meter sprints. He lives in Whitefish Bay, a suburb of Milwaukee, Wisconsin. >Table of Contents

Prologue: Sprinting Into Midlife

1. From Bench to Bench Press
2. The Comeback
3. Older and Faster
4. American Birkenbeiner
5. Fabulous Abs
6. I Want to Be a Winner
7. A Runner's Heart
8. Ironwoman
9. Streakers
10. Swimming Against the Tide
11. Racing Across America
12. Marathon Man

Epilogue: Ageless Role Models

Words of Praise "Finally, a book that enables people to see that we do get better with age. Second Wind: The Rise of the Ageless Athlete is a wonderful story about mature athletes who just keep going through sports and life."
Lynne Cox
Author of Swimming to Antarctica
Swam the Bering Strait

"At long last, someone has given masters athletes their due. Read Second Wind and be inspired."
Sean Callahan
Editor, Masters Athlete magazine

"Second Wind reminds us of the vast potential of the human body even as it ages, and that the clock can indeed be turned back. It's just what I recommend."
Nicholas DiNubile, MD
Best-selling author of FrameWork
Host of the award-winning PBS special Your Body's FrameWork

About the Product
Nothing beats the pleasure of running. Unfortunately, many runners are slowed down by injuries that could be avoided through changes in training or technique.

That’s where Running Well comes in. Based on the latest scientific principles, this accessible guide shows you these techniques:

1. How to minimize the risk of injury and stay healthy
2. The differences between training and straining
3. How to strengthen and maintain the primary running muscles
4. Ways of assessing and improving technique
5. How to recognize injuries early on and avoid more serious setbacks

And if you do get injured, Running Well will return you to action quickly. Sections devoted to each bodily region detail common symptoms and causes of discomfort. You’ll learn how to treat the injury, know when to seek help and know how to prevent the problem from reoccurring.

From avoiding overtraining to increasing flexibility, Running Well has everything you need to keep you running all year round so that you sprint—not limp—to the all-important finish line.

About the Author
Sam Murphy is one of the United Kingdom’s leading fitness and health experts, contributing to Health and Fitness, Healthy Living, and Financial Times. She is the author of five books, including Run for Life, which has been published in 10 languages.

Murphy is a training consultant to the London Marathon, Nike, and Adidas. She is a regular speaker at conventions and conferences on fitness and health. With over 17 years of experience as a runner, Murphy has raced distances from 3,000 meters to 100 miles and is a 14-time marathon runner.

Murphy lives in Clapton, London, and enjoys running, walking, and camping.

Sarah Connors is a physiotherapist who specializes in running injuries. She is the physiotherapist for the British athletics team. Connors has worked with British athletes since 1993 and attended two Olympic Games. She has been a competitive runner since the age of 11.

Connors is married with three children and enjoys running, skiing, and spending time with her kids.

Table of Contents
Part 1: How to run
Chapter 1 Top form
How to assess and improve your running technique
Chapter 2 Gearing up and winding down
How to warm up and cool down effectively
Chapter 3 Freedom of movement
The lowdown on flexibility and stretching
Chapter 4 Down to earth
The importance of what’s on your feet and under them

Part 2: Smarter training
Chapter 5 Balancing act
The art and science of training
Chapter 6 Smart sessions
How to vary your training sessions
Chapter 7 Inner strength
A guide to core stability for runners
Chapter 8 Cross purposes
Making cross-training work for you
Chapter 9 Food and drink
The role of good nutrition and hydration

Part 3: Damage limitation
Chapter 10 Injury time
What to do if you get hurt
The back
The hip and pelvis
The upper leg
The knee
The lower leg
The foot and ankle
Chapter 11 Back on track
Returning to running after injury, illness, pregnancy – or just a little time off
Chapter 12 First aid
Prevention and treatment of common running ailments and annoyances

Words of Praise
"A well-written, beautifully illustrated book that manages to find just the right balance between the science and the spirit of running."

Malcolm Balk 
Runner and Author of Master the Art of Running

About the Product
Dedication, passion, obsession—for serious endurance athletes, coaches, duathletes, and triathletes, the quest for improvement never ends. Knowing they can shave time from the previous performance, they seek out the latest in research and training techniques.

In Championship Triathlon Training, renowned experts George Dallam and Steven Jonas provide you with the same advanced conditioning concepts and programming used by today’s elite triathletes.

By understanding the science behind the principles, you will incorporate physiology, biomechanics, nutrition, and injury prevention into your regimen to address your specific needs and the demands of competition. Specifically, you’ll learn these techniques:

• Use weight training, plyometrics, and core development to accelerate skill development in all phases of swimming, running, and cycling.
• Apply metabolic training to improve endurance and race speed.
• Combine sport-specific skills, such as mounting and dismounting, with metabolic training to improve transition times between phases.
• Develop more efficient movement patterns for increased performance potential and reduced injury.
• Assess health and physical status to avoid overtraining.

Complete with sample programs for each triathlon distance, technique analysis, training- and race-specific fueling strategies, and tips for motivation, focus, and goal setting, Championship Triathlon Training will optimize your training and maximize your results.

About the Authors
George Dallam, PhD, is the longtime coach of Hunter Kemper, the No. 1-ranked triathlete in the ITU World Cup during 2005 and most of 2006. He is the founding member of the National Coaching Commission of USA Triathlon, the sport’s national governing body, and was USA Triathlon’s first national team coach. In 2004 he was a finalist for the Doc Counsilman Award for Science in Coaching category of the United States Olympic Committee’s Coach of the Year Award. In 2005 he was USA Triathlon’s Elite Coach of the Year.

Dallam is an associate professor of exercise science and health promotion at Colorado State University at Pueblo. As a sport scientist he has authored and coauthored numerous scientific papers relating to triathlon. During his career at CSU-Pueblo, he has received each of the university-wide awards for teaching, scholarship, and service, becoming the only faculty member in the history of the institution to receive all three awards.

During his 16-year triathlon coaching career, Dallam has served as a personal coach to several elite triathletes, including Amanda Stevens, Marcel Vifian, Callahan Hatfield, Michael Smedley, and Ryan Bickerstaff. As the USA Triathlon national team coach, he also served as the Olympic Training Center resident and collegiate programs coach for Olympians Nick Radkewich and Susan Williams as well as perennial international stars Laura Reback, Becky Lavelle, and Doug Friman. Before focusing on triathlon, he coached at various levels in swimming, water polo, and cross country. He resides in Colorado Springs.

Steven Jonas, MD, MPH, MS, FNYAS, has been a regular columnist and contributor to The East Coast Triathlete, Triathlon Today, Triathlon Times, and American TRI. Since 2006, he has written a column titled “Ordinary Mortals: Talking Triathlon with Steve Jonas” for USA Triathlon Life. He is the author of Triathloning for Ordinary Mortals and The Essential Triathlete. He also currently serves as editor in chief for American Medical Athletic Association Journal and has been a member of the editorial board of ACSM’s Health & Fitness Journal since 1999.

Jonas is a professor of preventive medicine in the School of Medicine at Stony Brook University in New York. As author, coauthor, editor, and coeditor, he has published more than 25 books and 135 academic papers on health policy, health promotion, disease prevention, and fitness and exercise.

The year 2007 marked Jonas’ 25th season as a recreational triathlete. He has competed in over 185 multisport races, including 115 triathlons, at distances up to the Ironman. He is also a certified professional ski instructor. Jonas resides in Port Jefferson, New York.

Table of Contents
Chapter 1. Essential Training Elements and Guidelines 
Chapter 2. Training the Mind
Chapter 3. Assessing and Improving Technique
Chapter 4. Advanced Training for Strength and Muscle Balance 
Chapter 5. Complex Speed and Endurance Training 
Chapter 6. Race-Specific Training and Strategy 
Chapter 7. Creating a Long-Term Training Plan 
Chapter 8. Training Programs
Chapter 9. Health and Fueling Strategies for Maximum 

Words of Praise
"In Championship Triathlon Training, George Dallam and Steven Jonas combine the latest research and cutting-edge programming to create the definitive training resource for serious triathletes."

Siri Lindley
Two-Time Triathlon World Champion
Winner of 13 World Cup Races
Coach of Olympic Medalists 

Nancy Clark’s Sports Nutrition Guidebook will help you make the right food choices in health clubs, convenience stores, drive-throughs, and your own kitchen.

Whether you’re preparing for competition or simply eating on the go, let this leading sports nutritionist show you how to get maximum benefit from the foods you choose and the meals you make. You’ll learn how to eat before exercise and events as well as how to refuel afterward for optimal recovery.

Updated and on the cutting edge, the fourth edition includes the latest sports nutrition research on hydration and fluid intake, vitamins, supplements, energy drinks, organic foods, and the role of carbohydrate and protein during exercise. You’ll also learn about the new food pyramid and the American Heart Association’s latest dietary guidelines.

If you’re seeking advice on losing weight, getting energized to exercise, or improving your health and performance, Nancy Clark’s Sports Nutrition Guidebook has the answers you can trust.

About the Author
Nancy Clark, MS, RD, CSSD, renowned author and board-certified specialist in sports dietetics, is known for her ability to translate the science of nutrition for exercise and health into practical tips to enhance performance, manage weight, and resolve eating disorders. She has a private practice at Healthworks Fitness Center in Chestnut Hill, Massachusetts, where she offers nutrition consultations to both casual exercisers and competitive athletes. Her more renowned clients have included members of the Boston Red Sox, the Boston Celtics, and many collegiate, elite, and Olympic athletes from a variety of sports. She is also an advisory board member of Mizuno, Medical Wellness Association, and the Aerobics and Fitness Association of America.

An internationally known lecturer, Clark has given presentations to professional groups such as the American Dietetic Association (ADA) and the American College of Sports Medicine (ACSM), as well as team talks to athletes at Boston College and coaches with the Leukemia & Lymphoma Society’s Team in Training program. She offers workshops nationally to health professionals with her sports nutrition workshop series. As a result of her renowned work, her photo and nutrition advice appeared on the back of the Wheaties box after the 2004 Summer Olympics.

Clark received her bachelor’s degree in nutrition from Simmons College in Boston and her master’s degree in nutrition from Boston University. She completed her internship in dietetics at Massachusetts General Hospital. She is a fellow of the American Dietetic Association, recipient of its Media Excellence Award, an active member of ADA’s practice group of sports nutritionists (SCAN), and a recipient of that group’s Honor Award. In addition, Clark is a fellow of the ACSM and a recipient of the Honor Award from ACSM’s New England chapter. She is also the recipient of the 2007 Simmons College Distinguished Alumna Award.

Clark is the nutrition columnist for New England Runner, Adventure Cycling, and Rugby and is a frequent contributor to sports and fitness publications such as Shape and Runner's World. Clark also writes a monthly nutrition column called “The Athlete's Kitchen,” which appears regularly in over 100 sports publications and Web sites. She has authored Nancy Clark’s Food Guide for Marathoners: Tips for Everyday Champions and The Cyclist's Food Guide: Fueling for the Distance.

Clark has competed at the 10K, half-marathon, and marathon distances. She has led many extended bike tours, including a Transamerica Trip and other tours through the Canadian and Colorado Rockies. She has trekked into the Himalayas and planned the high-altitude menu for a successful expedition. Her newest sport is rowing. She and her husband, son, and daughter live in the Boston area.

Table of Contents
PART I The Athlete’s Training Table
1. Building Your Balanced Diet
2. Eating to Stay Healthy in the Long Run
3. Breakfast: The Key to a Successful Sports Diet
4. Meals Planning at Home, On the Road, and On the Run
5. Snacking Smarts
6. Simplifying Carbohydrate
7. Protein for Muscles and Performance
8. Replacing Fluids 

PART II The Science of Eating for Sports’ Success
9. Fueling for Exercise
10. Refueling During and After Exercise
11. Supplements, Performance Enhancers, and Sports Foods
12. Age-Specific Nutrition Needs

PART III Balancing Weight and Activity
13. Your Body: Fat, Fit, or Fine?
14. Adding Bulk, Not Fat
15. Losing Weight Without Starvation
16. Eating Disorders and Food Obsessions

PART IV Winning Recipes for Peak Performance
17. Breads and Breakfasts
18. Pasta, Rice, and Potatoes
19. Vegetables and Salads
20. Chicken and Turkey
21. Fish and Seafood
22. Beef and Pork
23. Beans and Tofu
24. Beverages and Smoothies
25. Snacks and Desserts

Words of Praise
"Nancy showed me how eating the right foods, at the right time, would both enhance performance and create a leaner physique. Those lessons, and many more, are included in Nancy Clark's Sports Nutrition Guidebook. It's a must-read for anyone involved in sport and fitness."

Jennifer Shultis
US Adventure Racing National Champion
Captain of Team Eastern Mountain Sports

"Nancy Clark understands what it takes to be properly fueled for peak performance in any activity. Her experience as both athlete and nutritionist helped in creating a book that will benefit any athlete-serious, recreational, or weekend warrior.

Tommy L. Owens
National Training Coordinator for Team in Training

"The nutritional information in Nancy Clark's Sports Nutrition Guidebook helped me accomplish a lifelong goal of not only skating at the Olympics, but receiving the honor of becoming a silver medalist as well. I highly recommend her book."

Kitty Carruthers Conrad
Olympic Silver Medalist
United States Figure Skating Hall of Fame Member

Relying on the recent evidence-based research, Vegetarian Sports Nutrition details performance and health benefits, including enhanced muscle recovery and optimal bone health. With tailored meal plans and training strategies, you will learn to make smart nutritional decisions and to properly fuel your body throughout your training regimen.

This comprehensive resource simplifies the process of determining your energy, protein, vitamin, and mineral needs and monitoring carbohydrate and fat intake. You’ll learn how to optimize a vegetarian diet for peak performance across all sports.

Whether you are a dedicated vegetarian looking to add variety to your diet or an athlete searching for a competitive edge, Vegetarian Sports Nutrition will help you improve your health and performance!

About the Author
Reach your potential! Whether you are an athlete, a coach, or a promising high achiever in another walk of life, In Pursuit of Excellence provides the expert advice and proven techniques to help you fulfill your aspirations.
Author Terry Orlick, an internationally acclaimed sport psychologist, has helped hundreds of Olympic and professional athletes maximize their performances and achieve their goals. In this fourth edition, Orlick provides new insights and a powerful step-by-step plan for you to develop your own personal path to excellence.
You’ll learn to focus for excellence and high-quality living. You’ll gain a more positive outlook, a more focused commitment, better ways of dealing with distractions, and strategies for overcoming obstacles. You’ll also achieve greater personal and professional satisfaction and discover better ways to work with teammates, respond more effectively to coaching, and become more self-directed in your thoughts and actions.
Both practical and inspirational, In Pursuit of Excellence is a guide to daily living and motivation as well as a road map to long-term achievement. Read it, use it, and win with it—on and off the field.

Table of Contents
Part I Envisioning Excellence
Chapter 1 Choice of Excellence
Chapter 2 Wheel of Excellence
Chapter 3 Focus for Excellence
Chapter 4 Journey to Excellence

Part II Preparing the Mind for Excellence
Chapter 5 Self-Examination
Chapter 6 Intensity and Relaxation
Chapter 7 Distraction Control
Chapter 8 Positive Images
Chapter 9 Simulation
Chapter 10 Self-Hypnosis
Chapter 11 Zen Experiences

Part III Building Toward Excellence
Chapter 12 Perspectives
Chapter 13 Goals
Chapter 14 Commitments
Chapter 15 Connections
Chapter 16 Challenges
Chapter 17 Actions

Part IV Realizing Excellence
Chapter 18 Composure
Chapter 19 Balance
Chapter 20 Consistency
Chapter 21 Resilience
Chapter 22 Coaching Relationships
Chapter 23 Team Spirit
Chapter 24 Positive Self-Direction

Relying on the recent evidence-based research, Vegetarian Sports Nutrition details performance and health benefits, including enhanced muscle recovery and optimal bone health. With tailored meal plans and training strategies, you will learn to make smart nutritional decisions and to properly fuel your body throughout your training regimen.

This comprehensive resource simplifies the process of determining your energy, protein, vitamin, and mineral needs and monitoring carbohydrate and fat intake. You’ll learn how to optimize a vegetarian diet for peak performance across all sports.

Whether you are a dedicated vegetarian looking to add variety to your diet or an athlete searching for a competitive edge, Vegetarian Sports Nutrition will help you improve your health and performance!

About the Author
D. Enette Larson-Meyer, PhD, RD, FACSM, is an assistant professor of Human Nutrition at the University of Wyoming, where she also serves as director of the nutrition and exercise laboratory. She is a registered dietitian with training in exercise physiology and has experience working with vegetarian (and nonvegetarian) athletes. Her research focuses on how nutrition and metabolism influence the health and performance of active people.

Dr. Larson-Meyer served as the sports nutritionist for the University of Alabama at Birmingham athletic department from 1995 to 2000, and she has consulted with numerous athletes throughout her career. She is a fellow of the American College of Sports Medicine and is past chair of the Vegetarian Nutrition Dietetic Practice Group. She has published numerous scientific and consumer articles, featured in publications like Vegetarian Journal, and has served as a chapter contributor to publications including the American Dietetic Association’s Sports Nutrition: A Guide for the Professional Working with Active People and the International Olympic Committee Medical Commission’s Volleyball (Handbook of Sports Medicine and Science). Dr. Larson-Meyer completed her dietetic internship at Massachusetts General Hospital in 1988 and received her PhD in Nutrition Sciences from the University of Alabama in 1998.

A serious recreational athlete for close to 20 years, Larson-Meyer enjoys running distance events, cycling, and dancing in her spare time.

Table of Contents
Chapter 1. Gaining the Vegetarian Advantage 
Chapter 2. Getting Adequate Calories From Plant Sources
Chapter 3. Finding the Right Carbohydrate Mix
Chapter 4. Choosing Smart Fat Over No Fat
Chapter 5. Building Muscle Without Meat
Chapter 6. Optimizing Bone Health
Chapter 7. Boosting Iron Intake and Absorption
Chapter 8. Breaking Free of Multivitamin Dependence
Chapter 9. Prioritizing Eating Before, During, and After Events
Chapter 10. Choosing Whether to Supplement 
Chapter 11. Reducing Muscle Cramps and Inflammation
Chapter 12. Creating a Customized Meal Plan
Chapter 13. Adapting the Plan to Manage Weight
Chapter 14. Whipping Up Quick Vegetarian Meals and Snacks

• selection and fitting of equipment for the optimal match of personal attributes with current technology,
• technical maneuvers that maximize both speed and safety,
• training methods and workouts that yield superior results, and
• racing preparations and tactics that make competition more rewarding and more successful.

Serious Mountain Biking gives you the answers to the questions and solutions to the problems you’ve encountered while participating in the sport. No need to continue learning by trial and error when such experience and expertise are at your fingertips. Make every minute and mile you invest on the bike more beneficial and enjoyable with the help of this invaluable resource on mountain biking.

About the Author
Ann Trombley works as an elite cycling coach to participants of all ages, abilities, and disciplines. She has been a mountain biker for 20 years and has competed for 10, during which time she earned a spot on the U.S. mountain bike racing team at the 2000 Sydney Olympics, won the National Short Track Championship, and placed 12th at the World Championships.

Trombley received a bachelor of science degree in movement education from the Dominican College and a master’s degree in physical therapy from the University of Colorado Health Sciences Center. She is currently a physical therapist at the Boulder Center for Sports Medicine in Colorado. She also runs women’s mountain bike clinics, which are designed to help women improve riding skills, assess bike fit, and learn basic maintenance skills. Trombley has been a member of the board for the National Off-Road Bicycling Association (NORBA) and USA Cycling.

Trombley resides in Boulder, Colorado, where she cycles, gardens, and camps in her spare time.

Table of Contents
Part I: Negotiating Tough Courses
Chapter 1. Carving Turns
Chapter 2. Climbing Steep Grunts
Chapter 3. Flying on the Down Side
Chapter 4. Clearing Drop Offs
Chapter 5. Maintaining Traction in Slippery Conditions 
Chapter 6. Plowing Through Sand Pits
Chapter 7. Breaking Loose on the Flats
Chapter 8. Dominating Slick Rocks and Baby Heads
Chapter 9. Hoofing Through Dangerous Spots 
Chapter 10. Crossing Water

Part II: Pre-Race Training and Conditioning
Chapter 11. Setting a Performance Timetable
Chapter 12. Monitoring Your Progress
Chapter 13. Building Speed and Endurance 

Part III: Planning for Race Day 
Chapter 14. Pre-Race Peaking Pros and Cons
Chapter 15. Pre-Riding the Course
Chapter 16. Preparing for Race Day 
Chapter 17. Executing Your Mental Plan
Chapter 18. Adjusting to Obstacles

Learn the dynamic exercise techniques that most closely represent the movements and loads that will be required of your body on the court, field, course, track, or mat or in the water. After you complete a simple self-evaluation, a special science-based stretching matrix enables you to tailor a program specifically for your body, your sport, your position, or your event.

Authors Ann and Chris Frederick have trained many elite and aspiring athletes to achieve optimal muscle and joint function. Now you can stretch to win and enjoy the same results champions in all sports have achieved through this modern, customized flexibility training program.

About the Author
Ann Frederick is the director of flexibility training for the Stretch to Win Clinic, where she has worked with many elite athletes, including Philadelphia Eagles star quarterback Donovan McNabb and numerous Olympians and members of the NFL, MLB, and NHL. Ann was the first flexibility specialist ever to work at the Olympics, consulting with the 1996 U.S. wrestling team and both the 2000 and 2004 U.S. track teams.

For more than 35 years, Ann has studied, performed, and taught movement through multiple dance disciplines. In 1997, upon completion of her studies, Frederick defended her master’s thesis and established that her stretching technique outperformed conventional methods with lasting flexibility gains of 36 to 52 percent. She continually refined and improved these techniques, which ultimately developed into the Stretch To Win system of flexibility training and stretching. Today, professional athletes and Olympians from all over the world use this system to achieve higher levels of performance.

Ann is a member of the International Association of Structural Integrators and is part of the associate faculty at Arizona State University.

Chris Frederick is the director of sports and orthopedic rehabilitation at the Stretch to Win Clinic. After an injury sidelined his professional dance career, Chris went on to receive his degree in manual orthopedic physical therapy from Hunter College, City University of New York. To get a well-rounded background in many disciplines, Chris trained privately with several master physical therapists, rolfers, chiropractors, osteopaths, two chi kung and tai chi masters, and an Olympic strength coach.

As a result of his education and training, Chris lends a nontraditional, complementary approach to flexibility training, physical therapy, sport rehabilitation, and fitness. Using the Stretch To Win system of flexibility training and stretching, he has designed many effective injury-prevention programs for both professional and collegiate athletes and sport teams as well as professional dancers and dance companies. Chris is a member of the American Physical Therapy Association, the International Association of Structural Integrators, and the International Association of Dance, Medicine and Science.

The Fredericks are also renowned international speakers and codirectors of the International Institute of Flexibility Sciences located in Tempe, Arizona. There, they train and certify professionals to become flexibility specialists who may use the Stretch To Win system to enhance their current careers. The Fredericks are dedicated to advancing the emerging field of flexibility sciences by promoting and engaging in research on connective tissue and related topics.

The Fredericks reside in Tempe, Arizona.

Table of Contents

Chapter 1. Ten Principles for Stretching Success
Chapter 2. Anatomy of Athletic Flexibility
Chapter 3. Flexibility for Sport Performance
Chapter 4. Personal Flexibility Assessment
Chapter 5. Your Customized Program
Chapter 6. Matrix Stretching Techniques
Chapter 7. Sport-Specific Stretches
Chapter 8. Assisted Stretching Routines

Words of Praise
"Flexibility is a key to an athlete’s success. The advice, exercises, and programs in Stretch to Win will enable your body and mind to be balanced and connected so you can perform your best."
Donovan McNabb
Quarterback, Philadelphia Eagles
Five-time Pro Bowl selection

"Stretch to Win has been a tremendous asset to me. I always had trouble with my hamstrings, but after working with Chris and Ann I was able to compete without pain. I use the routines every day, and they help me stay injury free."
Sanya Richards
2004 Olympic 4x400-meter gold medalist
2005 world outdoor 400-meter silver medalist and U.S. outdoor champion

"The artistry and rhythm of the Fredericks' approach to stretching are supported by the science of flexibility. The debate may continue over the efficacy of stretching, but in the real world of athletics, the Fredericks' method answers the challenge and meets the need of certified athletic trainers and certified massage therapists."
Benny Vaughn, LMT, ATC, CSCS, NCTMB
Athletic Therapy Center
Fort Worth, Texas

"Making the Stretch To Win System an essential part of my off and in-season training has maximized my athletic performance and has eliminated major injuries so that I'm able to play my best at each and every game."
Na'il Diggs
Green Bay Packers

* get enough protein,
* find the best nutritional supplements, 
* eat to bulk up,
* select the best pre-sport meals,
* drink the best fluids for sports,
* travel well and avoid jet lag, and
* get enough iron and calcium.

• Three or four key workouts that serve as the core of your weekly training schedule
• The 80/20 rule, which focuses on the 20% of training that gets 80% of the results
• Workout choices based on available time and target heart rate for customized training
• Eight weeks of log pages to gauge progress and make weekly adjustments, helping you stay on track and stay injury free
• Racing plans for every distance—from sprint to Ironman

About the Author
John M. Mora is a prolific sports, health and fitness, and medical writer. He is a former contributing editor to Triathlete and currently serves as the running columnist and triathlon feature writer for Windy City Sports. He has written more than 400 articles for national magazines, including American Health, Women’s Sports & Fitness, and Runner’s World. He also coauthored Paula Newby-Fraser’s Peak Fitness for Women (Human Kinetics, 1995) with eight-time Gatorade Hawaii Ironman Triathlon world champion Paula Newby-Fraser. Mora’s second book with Human Kinetics, Triathlon 101, has sold more than 60,000 copies worldwide and has been translated into two foreign languages.

Born in Chicago, Mora has competed around the country in 10 marathons, 70 running and cycling events, and 80 triathlons of various distances, from sprint to Ironman. He currently owns Creative3, a marketing business specializing in the health, fitness, and medical industries. Mora lives and trains in Plainfield, Illinois, a suburb of Chicago.

The best conditioning regimens and technical instruction are beneficial only if the body’s engine is properly fueled and ready to operate at peak efficiency. Use Advanced Sports Nutrition to ensure that your body is running on the highest-grade fuel every time you compete or train.

About the Author
Dan Benardot, PhD, RD, is an associate professor in the department of nutrition and department of kinesiology and health at Georgia State University and has been involved in sports nutrition research since 1981. He codirects the Laboratory for Elite Athlete Performance at GSU, which provides training and nutrition plans that help athletes in their pursuit of excellence.
As the national team nutritionist and a founding member of the Athlete Wellness Program for USA Gymnastics, Benardot worked with the gold-medal-winning women’s gymnastics team at the 1996 Atlanta Olympic Games as well as the medal-winning USA marathoners at the 2004 Olympics. He is a member of the USA Figure Skating Sports Medicine Society and has had his research funded by several organizations, including the United States Olympic Committee. Benardot has also worked with top athletes from a variety of team and individual sports.
Benardot is a fellow of the American College of Sports Medicine and a member of the American Dietetic Association (ADA). He served as editor in chief of Sports Nutrition: A Guide for Professionals Working With Active People, Second Edition, and has earned numerous awards for outstanding service from the ADA. Born in Greece, Benardot gained his love for sport while growing up in the Lake Placid region of northern New York State. He now lives in Atlanta, Georgia, where he enjoys tennis, skiing, and photography.

The Sport Psych Handbook makes significant performance improvement possible through training the mind to parallel the body’s enhanced development. Experts covering each facet of the mental game present research-based, field-tested approaches to enhance individual and team performance. More specifically, this comprehensive guide will give athletes breakthrough methods to do the following:

• Optimize inner drive for training and competition
• Maintain emotional and mental control for unwavering focus
• Improve communication skills for better leadership and teamwork
• Avoid and overcome slumps, injuries, and other challenges to a successful season

Expert coaches and runners show you how to assess what you need and implement these training methods into your current program. And if you’re returning from injury, you can bounce back stronger and faster than ever before.

Make your base miles pay off by improving your efficiency and economy. With Run Strong you’ll maximize your current fitness level and see results at the very next race!

Cross-country 
Downhill 
Mountain cross
Free riding 
Dirt jumping 
Urban terrain

With top pro mountain biker Brian Lopes as your teacher, you’ll learn how to handle the bike better than ever, in any conditions, across all types of terrain. Key tips and special photo sequences throughout the book add insight to Lopes’ world-class instruction.

"Heart rate training for me has made the difference between being overtrained and being ready to run on race day. My heart rate monitor helps me gauge my training intensity, making sure I’m going hard on hard days and easy on recovery or long days. It’s been the key addition to my training program that I wish I’d had in the early days of my career."
Steve Scott World-Class Miler

"In my nine years of training and racing with a heart rate monitor, I have come to realize the importance of maintaining a precise level of intensity in my workouts. The heart rate monitor is the only way that I can gauge that intensity and learn more about my body during exercise. I owe my racing success to training at the right intensity level and to my heart rate monitor."
Alison Sydor, Volvo/Cannondale Team, World Champion Mountain Bike Racer

In Endurance Athlete’s Edge, author Marc Evans guides these serious competitors toward high-level fitness, flawless technique, and superior competitive performance. Selected as the USA National Triathlon Team coach and manager in 1989 and 1990, Evans has helped countless athletes move their performance standards ever higher. Through years of working with top athletes, such as Scott Tinley, he has developed a program that produces outstanding results in training and competition.

High-Performance Cycling presents the latest applied research on cycling biomechanics, aerodynamics, testing, training, injuries, nutrition, equipment, and racing from top cycling experts from Europe, North America, and Australia. Everything in the book will have a direct effect on your performance. You’ll learn how to

• test your potential,
• design a program to meet your racing goals,
• monitor your training progress and program effectiveness,
• improve the aerodynamics of your riding position,
• fuel your body properly for better racing performance, and
• stay-injury free and avoid the pitfalls of overtraining.

You’ll also learn which aspects of cycling are most important—and which improvements will most directly affect your cycling performance. High-Performance Cycling gives you a better idea of what the pro teams do so that you can improve your own performance!
Click on the link to order the book or for more information