If you’re like most endurance athletes, you’re concerned about your weight. You know that every extra pound slows you down. Matt Fitzgerald’s Racing Weight Quick Start Guide applies all the principles of his best-selling book Racing Weight in a detailed set of weight-loss training plans. You will devote 4 to 8 weeks to starting a weight loss of 5, 10, or 20+ pounds. Lose weight quickly by following a schedule of high-intensity workouts and strength training as well as a menu of calorie-restricted, high-protein meals and snacks. Low-volume and high-volume plans make it possible for cyclists, runners, and triathletes with a wide range of experience to maintain their training levels. Replace fat with muscle while keeping your appetite in check.
Updated with new information, techniques, photos, procedures, and components, plus a larger, easier-to-read format, Park Tool's Big Blue Book Of Bicycle Repair - 3rd Edition is a comprehensive repair manual with all the information the novice and veteran mechanic needs to perform nearly any repair from trailside fixes, to routine tune-ups, to more advanced procedures and complete overhauls (be sure to review the Table of Contents). Written by Park Tool Director of Education and longtime USA Cycling pro race mechanic, Calvin Jones, and including hundreds of photos, this must-have manual is the perfect reference and step-by-step repair guide for nearly any bike, including road, mountain, BMX, fixie and singlespeed. Park wrote the book on bicycle repair!
Skratch Labs’ Feed Zone Portables Cookbook gives you real, delicious, and easy-to-make fuel for your next ride. Chef Biju Thomas and Dr. Allen Lim—a physiologist who has done extensive work with Pro Tour teams—teamed up to give you 75 simple recipes for food that travels well, tastes amazing, and gives you the energy you need to keep riding. The book focuses on delivering the right blend of macro and micro nutrients for training athletes in simple, flavorful recipes.
Fueling yourself correctly at home is one of the most crucial aspects of athletic performance and all-around health. Skratch Labs’ Feed Zone Cookbook has 150 easy-to-follow recipes that are designed to give endurance athletes like you just what you need. Chef Biju Thomas teamed up with physiologist Dr. Allen Lim, whose time spent working with Pro Tour teams led to many of these delicious, healthful recipes. The Feed Zone focuses on delivering the right blend of macro and micro nutrients when you need them in simple, flavorful recipes.
Science shows it's not just what we eat that matters; eating together matters, too. Chef Biju Thomas and Dr. Allen Lim have returned to the kitchen to champion dinner, the most social meal of the day. In their third cookbook, Feed Zone Table, Biju and Allen offer 100 all-new recipes to bring friends and family to the table in a way that nourishes life and sport. Feed Zone Table will inspire your family-style dinners with a delicious line up of drinks, starters, main courses, side dishes, fresh sauces, and desserts. Biju rolls out easy techniques for making flavorful food that's fun to prepare and share. Enjoying dinnertime and eating well will nourish you, your family and friends--and your sports performance. Dr. Lim saw these benefits first-hand while working with professional athletes and shares new research on how social meals benefit everyone. Lim reveals why it matters--what science has to say about food, camaraderie, performance, and the pivotal role that the dinner table can play in an athlete's preparation. Sports are often an escape from life, but Feed Zone Table is a warm invitation back to the table. We perform best when we nourish our bodies and feed our souls. Bring great food and people together with Feed Zone Table and you'll feel the difference.
Park's Big Blue Book Of Bicycle Repair provides invaluable maintenance advice and instruction perfect for everyone from the novice do-it-yourselfer to the veteran mechanic. Packed with hundreds of helpful photos and procedures, this handy manual provides the information needed to perform nearly any repair from trailside fixes to complete overhauls. Written by master mechanic Calvin Jones, it's the perfect reference for any bike, including road, mountain, BMX, singlespeeds and fixies.
Zinn & the Art of Road Bike Maintenance is the world's best-selling guide to bicycle repair and maintenance. From basic repairs like how to fix a flat tire to advanced overhauls of drivetrains and brakes, Lennard Zinn's clearly illustrated guide makes every bicycle repair and maintenance job easy for everyone. Lennard Zinn is the world's leading expert on bike maintenance and repair. His friendly step-by-step guide explains the tools you'll need and how to know you've done the job right. The book's two-color interior is easy to read€”even in a dimly-lit garage or workshop. Hundreds of hand-drawn illustrations and exploded parts diagrams show just the right level of detail to lead you through every bicycle repair task. This smartly organized guide shows how to repair new and old bicycles from top to bottom. In over 500 pages, Zinn's guide includes simple instructions for hundreds of bike maintenance and repair jobs: Basics: How to fix a flat tire, lube a bicycle chain, adjust the brakes; Emergency repairs: How to fix a broken chain, tighten loose spokes, repair a bent derailleur; Easy shifting: How to adjust shifters, derailleurs, and cables for clean and smooth shifting; Wheels: How to true a wheel, install a new tire, change a cassette, replace broken spokes, build your own wheels; Overhauls: How to service and replace pedals, chains and chainrings, saddles, handlebars, stems, headsets, forks, bottom brackets; New tech: How to maintain 11-speed systems, electronic and wireless shifters, disc brakes; Cyclocross: How to set up a 'cross bike for racing, select the right components, and make quick repairs; Troubleshooting: How to figure out what's wrong with any bike and fix it. Zinn & the Art of Road Bike Maintenance makes bicycle repair and maintenance easy, quick, affordable, and fun. With Zinn at your side, you'll know how to keep your bicycling running smoothly for years. What's New in Zinn & the Art of Road Bike Maintenance, 5th Ed.: More than 700 comprehensive illustrations and exploded views. New chapter on electronic shifting covers maintenance, service, repair, and troubleshooting of all Shimano, SRAM, and Campagnolo electronic shifting groups. New chapter on disc brakes covers maintenance, service, and repair of all hydraulic and mechanical systems. New tech covered in depth: through-axle forks, SRAM eTap wireless shifting, second generation Shimano and Campagnolo electronic shifting, direct-mount sidepull brakes, SRAM X-Sync 1x11 cyclocross systems, tubular tire gluing tapes. New troubleshooting chartsNew master guide to press-fit bottom brackets. Also covered in the 5th edition: All derailleur shifting systems (5-speed through 11-speed); all bottom bracket systems (cone-and-cup through press-fit); all brake systems (including caliper, V-brake, cantilever, and disc); all headset, stem, handlebar and fork systems; wheelbuilding for all bikes including cyclocross and disc-brake wheels; special sections on cyclocross throughout including troubleshooting, maintenance, service, repair, and equipment selection; updated and expanded torque tables; complete illustration index and complete subject index.
The Problem Solvers Sketchbook and Bench Reference Guide exists because writing things down is important. Sketch out new ideas, record findings, workarounds, geometries, spoke lengths, never-try-it-agains, or just to doodle during that boring meeting at work. - DIY Reference and/or User Manual - Engineer-ruled for oddball geometric sketching - Includes semi-useful tables and tools
$99.99 - $219.99
Having a well-maintained bicycle can lead to hours of cycling enjoyment. Unfortunately the enjoyment of cycling can disappear immediately with a few strange sounds and a loss of momentum. A properly maintained bicycle looks, sounds, and feels like an extension of your body. At Goodale's Bike Shop we offer our Park Tool School classes to help the novice or experienced cyclist understand the basics of bicycle maintenance. The Park Tool School at Goodale's Bike Shop is a bicycle maintenance class taught by the experts based on the curriculum of the Park Tool School manual. The manual is one-hundred and thirty-six pages of bicycle information that covers everything to know about your bicycle and has excellent diagramming most often seen in the automotive field. The manual provides the overview for the class but the experts teach you, with your own bicycle, the "how to" that can’t be learned from a book. We offer both a Basic and a Deluxe class. The Basic Class ($99.99) covers all the repairs included with our Annual Maintenance Tune Up and takes place on two weeknights from 6PM to 9PM. The Deluxe Class ($219.99) covers all the repairs included with our Deluxe Overhaul, and takes place on two Saturdays from 9AM to 4/5PM Our classes will fill up quickly. Please choose the appropriate date and location and your spot will be reserved upon payment. If spots are still available, it will be listed as "In Stock" for that particular class. Both classes will include a copy of Park Tool's Big Blue Book of Bicycle Repair.
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