Sport Books

Book SynopsisFeaturing the underlying strategies, planning and tactical skills required to take basic movements to a higher level, this video should be useful to any jujitsu artist. The reader is introduced to combat phases versus ranges and is shown how to attack and win from any phase.Table of ContentsChapter 1. Classical Jujitsu: Theory and HistoryChapter 2. Modern Jujitsu: New Concepts, New DirectionsChapter 3. Underlying Theory and Strategy of Modern JujitsuChapter 4. Free-Movement PhaseChapter 5. Clinch Phase Chapter 6. Ground FightingChapter 7. Winning From the Bottom PositionChapter 8. Winning From the Top PositionChapter 9. Training and CompetitionChapter 10. Jujitsu for Self-Defense

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Book SynopsisA guidebook to walking the Coast to Coast Path National Trail, originally conceived by Alfred Wainwright. Suited to experienced walkers, the 302km (188 mile) C2C passes through the Lake District, Yorkshire Dales and North York Moors to link St Bees on the west coast with Robin Hood’s Bay on the east. The route is described from west to east, with a summary for hikers travelling in the opposite direction. It is presented in 13 stages of between 17 and 33km – perfect for a fortnight’s holiday – although longer itineraries are also suggested. Contains step-by-step description of the route alongside 1:100,000 maps and elevation profiles Includes a separate map booklet containing OS 1:25,000 mapping and route line Route summary table and trek planner showing the distribution of facilties and public transport along the route Accommodation listings Table of ContentsMap key Overview map Trek planner Route summary table Preface to the fourth edition Introduction An unmissable experience Planning your walk Suggested itineraries When to go Getting there and back Public transport along the route First and last nights Accommodation Facilities en route Baggage transfer Cash management What to take Planning day by day Using this guide Maps Weather Waymarking and paths Emergencies Phones and Wi-Fi Language All about the region Geography and geology Wildlife and plants History and pre-history The Coast to Coast Walk Across Lakeland Stage 1 St Bees to Ennerdale Bridge Stage 2 Ennerdale Bridge to Borrowdale Stage 3 Borrowdale to Patterdale Stage 4 Patterdale to Shap Into the Dales Stage 5 Shap to Kirkby Stephen Stage 6 Kirkby Stephen to Keld Stage 7A Keld to Reeth (high-level route) Stage 7B Keld to Reeth (low-level route) Stage 8 Reeth to Richmond Stage 9 Richmond to Danby Wiske Stage 10 Danby Wiske to Osmotherley The North York Moors Stage 11 Osmotherley to Blakey Ridge Stage 12 Blakey Ridge to Grosmont Stage 13 Grosmont to Robin Hood's Bay Appendix A Useful contacts Appendix B Accommodation along the route Appendix C Further reading

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Book SynopsisPhysiotherapists, sports scientists and doctors agree that if we want to stay flexible, energetic and pain-free in our day-to-day lives and sporting pursuits, we need to look after our connective tissue - our 'fascia'. There has been a great deal of research into this over the last few years, all of which shows that the fascia around our muscles plays a huge role in keeping us fit, healthy, flexible and feeling good. This versatile tissue transfers energy to the muscles, communicates with the nervous system, acts as a sensory organ, helps to protect and regenerate our internal organs, and provides the foundations for a healthy physique. It responds to stress and other stimuli, and when it gets matted or sticks together, it can cause pain and mobility problems. That's why it's so important to train our fascia - and just 10 minutes, twice a week is all it takes! In this revised edition of his best-selling guide to fascial fitness, the author shows you a series of practical exercises that you can easily build into your day-to-day routine. He introduces the most recent scientific findings from the world of fascial research, and explains which methods and equipment are most effective for fascial health (as well as which ones do more harm than good!).Table of ContentsIntroduction: Why you need to exercise your fascia; Chapter 1: Fascia and connective tissue - what are they?; Chapter 2: The principles of fascia training; Chapter 3: The exercises; Chapter 4: Fascia, physiotherapy and gentle methods of recovery; Chapter 5: Fascial fitness: healthy eating and lifestyle; Chapter 6: Periodised fascia training for speed, power, and injury resilience

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Book SynopsisAn experienced author and broadcaster, Steve Sleight was a former Royal Yachting Association Coach and instructor at the UK's National Sailing Centre, who taught dinghy sailing, cruising, and competitive racing, both in dinghies and in cruiser/racers. He sailed a wide variety of mono-hulls and multi-hulls, from 3m (10ft) to 45m (130ft) long, and was a successful racing yachtsman and British National Champion. He died in 2016.

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Book SynopsisAward-winning carver and fishing enthusiast Rich Rousseau shares his fish-tested designs for creating a variety of fresh and saltwater lures. These are fun and easy projects for anyone who enjoys fishing, carving or collecting. It includes a full-colour gallery of historic and contemporary wooden lures, accompanied by an introduction from top collector Butch Bartz. Making a usable fishing lure from a scrap of wood and some paint is a fun and easy project for anyone who enjoys fishing, carving or collecting. Divided into three main chapters this covers everything from what to know about choosing the right wood, types of lures, extra options to add to a lure, how to dress a hook and full-sized bonus patterns to help develop skills. Along with the wonderful lures that can be made by hand, there is a full-colour gallery of historic and contemporary wooden lures, accompanied by an introduction from top collector Butch Bartz. Rousseau's love of lure making and fishing in general is evident in the Fun Fish Facts and entertaining stories that are littered throughout.Trade ReviewMaking a fishing lure from a scrap of wood and some paint is a fun and easy project for anyone who enjoys fishing. What's more, there's nothing like catching a big bass on a lure that you have made yourself. Award-winning carver and fishing enthusiast Rich Rousseau has developed numerous hand-made wooden lures over the years, so he decided to share his fish-tested designs for creating a variety of fresh and saltwater lures. Divided into three main chapters, this book covers everything you need to know about wood, types of lures and how to rig them up. Along with the wonderful lures you can make yourself, you will be reeled in by the full colour gallery of historic and contemporary wooden lures, accompanied by an introduction from top collector Butch Bartz.Learn how to make wooden lures with Rich Rousseau's fish-tested techniques for carving realistic bait based on the correct sizes and colors that particular species of fish are attracted to. The 176-page. 9" by 6" book covers what wood and tools to use, where to get hardware, and how to produce a beautiful airbrushed paint job. Step-by-step instructions, full-color photos, and detailed diagrams included.If spring has sprung, it's possible, just possible, that you have hobbies that may somelimes take you outside the shop. If one of those hobbies is fishing, you may find it fun to combine your two interests wilh the new book from Fox Chapel Publishing, Making Wooden Fishing Lures by Rich Rousseau. The book includes plans for 11 lures (surface, floating/diving and sinking), plus info on wood and paint selection, and attracting certain species of fish. It's also sprinkled with "fishy facts" - such as, for instance, that most fish can spot blue and purple lures in deep water.No lying or truth stretching with this book, the author, in great detail, shows you how to make those wooden lures that will snare the big ones. Rousseau shows you how to make the simplest to the more complicated articulated lures. Making the lures from various wood species is only part of the fun, Rousseau tells (and shows) you the art of painting the lures as well. Although the fish are color blind it's the patterns that attract them. The colors attract the fishers. Looking to net pike or musky? The author shows you step by step, how to make a mallard duckling to bring in those toughies. There are 11 winning lures that Rousseau details for the reader and he takes great care to help you make them accurately. A list of tools are outlined as well as a comprehensive list of some of the metal components required to make the lures work and sparkle. Fishers pay big bucks at outfitters for these lures so it could save you a lot of money. In fact, make it a cottage business for yourself. If you do any fishing at all, you will love this book.Carving a fishing lure may seem like a simple task, but the finished product has to attract fish! Veteran carver and fisherman Rousseau's detailed step-by-step instructions with measured drawings are for lures guaranteed to catch fish (when used in the proper spot, of course). Intended for fishers who are handy with a carving knife, this book will also appeal to fishing-lure collectors.For the avid fisher among you, get hooked with this useful and fun guide on how to make your own fishing lures. Award-winning carver and fish enthusiast, Rich Rousseau, shares his fish-tested designs for creating a variety of fresh and saltwater lures. Divided into three clear sections, the reader is introduced firstly to what is needed in getting started, looking at the different lures commonly used, timber required, and essential tools needed to do the job. We then move on to a series of 11 lure projects, each designed to catch different types of fish such as bass, perch, saltwater fish and salmon, with lure designs being anything from a floating-diving minnow to a frog, mallard duckling or weasel. The final part of this book deals with further options such as adding jointed bodies, dressed hooks, and alternate uses for common hardware items. This is definitely a great guide for all you carvers who enjoy a, spot of fishing. Put this on your Christmas list!Table of ContentsTable of Contents Introduction 8 Lure Gallery 10 Chapter 1: Getting Started 18 Chapter 2: Lure Step-By-Step Projects 36 Lure 1: Surface Prop Bait 38 Scrap Wood and a hand-painted finish make this an approachable first project Lure 2: Surface Popper 54 This lure, using a purchased lure rough-out with a spray-paint finish, will teach you some alternative methods Lure 3: Perch Crawler 66 You'll learn airbrushing technique on this dowel-rod lure Lure 4: Saltwater Flatfish 80 Get out some scrap wood and your airbrush for this saltwater beauty Lure 5: Floating-Diving Minnow 90 Practice shading with your airbrush on this 1 by 2 scrap wood lure Lure 6: Pan Fish 100 This scrap wood lure will give you some experience with dressed hooks and making spots with your airbrush Lure 7: Minnow Chaser 107 Learn how to make a chaser on this airbrushed scrap wood minnow Lure 8: Floating-Diving Frog 118 You'll use a purchased rough-out and an airbrush to create this spotted lure Lure 9: Sinking Wiggler 124 Create a scrap wood lure with an airbrushed fire tiger paint scheme Lure 10: Mallard Duckling 131 This scrap wood duckling demonstrates the versatility of a hand-brushed acrylic paint job Lure 11: Weasel 146 Gather a purchased rough-out, your airbrush, and some sawdust to make this furry lure Chapter 3: Options 158 Jointed Lures 160 Wire-Through Lures 161 Natural-Colored Dressed Treble Hooks 163 Colorful dressed Treble Hooks 165 Alternate Ways to Utilize Hardware 167 Appendix: Bonus Patterns 168 Resources: 174 Index: 175

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Book SynopsisAn essential companion for anyone visiting or hiking in the Alpine regions of France, Germany, Italy, Austria, Slovenia, Switzerland and Liechtenstein. The Alps remain one of Europe''s foremost tourist destinations not just for its world-famous scenery, but also its remarkable and diverse wildlife. Field Guide to Alpine Wildlife covers all of the animals and plants you are likely to see on a trip to this extraordinary place, including mammals such as Mouflon and Ibex, birds like the Bearded Vulture, White-winged Snowfinch and Wallcreeper, and a diversity of insects and wild flowers that will stop even seasoned wildlife-watchers in their tracks. It is packed with photography of each species, with photos carefully chosen to help pinpoint key identification criteria. Portable and pocket-friendly crucial for all travellers in this mountainous region this book is an essential companion for anyone visiting or walking through this spectacular part of central Europe.Table of ContentsIntroduction Animals Mammals Birds Reptiles and Amphibians Fish Insects Plants Ferns, Mosses and others Trees and Shrubs Flowers and Grasses Index

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Book SynopsisThis book celebrates the extraordinary sporting legacy behind the name Alfa Romeo, and is a unique record of every type of Alfa Romeo associated with official and, at times, not so official Alfa sporting achievements from 1945 to the present day. This photographic album and record consists entirely of period photographs, many previously unpublished, with a full description of each car's sporting achievement, and is the result of many years of research.

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Book SynopsisIn this edition, they are brought together in a single volume for the first time.Trade Review'As tales of raw courage these are unmatched; as a hunter's view of nature fascinating; as an example of sympathy for one's fellow inspiring.' Herald Express

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Book SynopsisDuring the last few years technical diving has become much more popular and has moved into mainstream diving. As a result a significant number of recreational divers are moving towards technical diving. Despite this, there are still many misconceptions about what technical diving actually means and what is involved. Introduction to Technical Diving - An Introduction by Mark Powell gives a straightforward overview of technical diving and dispels many of the myths surrounding this area. It explores what is meant by technical diving, what is involved, the risks that arise and how you can move towards this type of diving. Section one describes technical diving in general and illustrates some of the differences between technical and recreational diving as well as explaining some of the things that recreational divers can learn from technical divers. Section two explains some of the ideas behind this form of diving. It defines exactly what we mean by technical diving as well as why it has become so popular. This section then explains how to make a start in technical diving and the type of divers who tend to get into technical diving. For these divers the second section then goes on to explain what to expect from a technical diving course. Finally this section discusses how accident analysis has been used to shape some of the concepts in technical diving as well as some of the mental aspects of this type of diving. The third section then goes on give an overview of technical diving equipment and explains why this is different to the equipment used in recreational diving. There are many different opinions about technical diving equipment and this section of the book lays out the advantages and disadvantages of the various options so that divers can make an informed decision about their equipment choices. Topics such as twinset configuration, Hogarthian gear configuration and choice of stage cylinders are all covered for the open circuit diver. The fourth section covers the various skills required for technical diving are discussed in detail including buoyancy control, trim, tram diving, problem shutdown and valve shutdowns. Section five covers the issues involved in rebreather diving and the various choices available to divers looking to switch to a rebreather. Section six discusses the various aspects of technical dive planning including decompression planning, dealing with narcosis, avoiding oxygen toxicity and gas planning. Finally this section covers some of the various aspects of planning for specific situations such as wreck, cave penetration and mixed gas expedition diving. The book is aimed at anyone who wants to know more about technical diving. Whether you are looking to take a technical diving course, are looking to improve your skills, or simply want to find out more about what's involved then this book will provide a comprehensive overview. Even those divers who are not tempted to venture into this area of the sport can benefit from this book as it also discusses what lessons can be learnt from technical diving in order to improve normal recreational diving.

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Book SynopsisThis is the only book to clearly illustrate and systematically guide readers through glacier anatomy, equipment, route finding, and rescue techniques and, just like our other books that are illustrated by Mike Clelland, it is guaranteed to entertain the whole way through.

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Book SynopsisGuidebook describing Alta Via 2, a challenging hut-to-hut trek through the Italian Dolomites. Stretching 174km from Bressanone (Brixen) to Feltre, the route involves some aided and exposed sections (although several can be bypassed) calling for a sure foot and a good head for heights. It can be walked in under a fortnight - although it is also possible to walk shorter chunks should you only have limited time, and the guide highlights potential exit routes and transport options. Also included are summaries of Alte Vie 3-6, which are more demanding and include remote terrain and stretches of via ferrata for which climbing experience is essential. On Alte Vie 3-6 some nights will be spent in unmanned bivouac huts, meaning trekkers must carry their own kit, although it is possible to walk shorter hut-to-hut sections. The easiest of the Alta Via routes, Alta Via 1, is covered in a separate Cicerone guide. An overview diagram is provided for each trek, showing times between huts. Alta Via 2 is presented in 13 stages, each with clear route description illustrated with 1:75,000 mapping. There are overview statistics for each stage and contact details and notes about mountain huts encountered en route. The guide also includes a wealth of information about the region's geology, plants and wildlife to enhance your appreciation of the landscapes traversed. Useful contacts and an Italian-English glossary can be found in the appendices. A handy pocket-sized map booklet showing the full route of Alta Via 2 on 1:25,000 Kompass maps is included with the guide. Alta Via 2 visits the Plose massif, the jagged Puez-Odle, fortress-like Sella, the majestic Marmolada, spectacular Pale di San Martino and the rugged Alpi Feltrine group as it journeys from the baroque town of Bressanone to Renaissance-style Feltre. On all of the Alta Via routes you can expect breathtaking mountain vistas and a truly memorable trekking experience.Table of ContentsMap key Overview map Route summary table - Alta Via 2 Preface to this edition Introduction The Dolomites Alta Via 2 Alte Vie 3-6 Geology Languages and place names Plants and flowers Wildlife How to get there When to go Shorter itineraries Accommodation Food and drink What to take Maps and waymarking Dos and don'ts Emergencies Using this guide Alta Via 2 Stage 1 Bressanone to Rifugio Plose Stage 2 Rifugio Plose to Rifugio Genova Stage 3 Rifugio Genova to Rifugio Puez Stage 4 Rifugio Puez to Rifugio Pisciadù Stage 5 Rifugio Pisciadù to Rifugio Castiglioni Stage 6 Rifugio Castiglioni to Passo San Pellegrino Stage 7 Passo San Pellegrino to Rifugio Mulaz Stage 8 Rifugio Mulaz to Rifugio Rosetta Stage 9 Rifugio Rosetta to Rifugio Treviso Stage 10 Rifugio Treviso to Passo Cereda Stage 11 Passo Cereda to Rifugio Boz Stage 12 Rifugio Boz to Rifugio Dal Piaz Stage 13 Rifugio Dal Piaz to Feltre Alte Vie 3-6 Alta Via 3 Alta Via 4 Alta Via 5 Alta Via 6 Appendix A Useful contacts Appendix B Italian-English glossary

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Book SynopsisIn May 1996 a number of expeditions attempted to climb Mount Everest on the Southeast Ridge route. Each group contained world class climbers and relative novices, some of whom had paid tens of thousands of pounds for the climb. As they neared the summit twenty-three men and women, including the expedition leaders, were caught in a ferocious blizzard. Disorientated, out of oxygen and depleted of supplied, the climbers struggled to find their way to safety. Experienced high-altitude guide Anatoli Boukreev led an exhausted and terrified group of climbers back to safety before going back out into the blizzard to help others stranded on the mountain. Rescuing a number of people from certain death, he emerged a hero. The Climb by Anatoli Boukreev is an honest and gripping account of true endurance and contains interviews with most of the surviving climbers, medical personnel, Sherpa guides, and families of the dead who experienced the tragedy.This edition also includes the transcript of the Mountain Madness debriefing, recorded five days after the tragedy, as well as G. Weston de Walt's response to Jon Krakauer.Trade ReviewPowerful . . . a breath of brisk, sometimes bitter clarity . . . Boukreev did the one thing that denies the void. He took action. He chose danger, and he saved lives. * New York Times *The Climb has a story that will grip and haunt you. -- Alex Garland, author of The Beach and The TesseractThis is essential reading for anyone who has read Jon Krakauer's Into Thin Air . . . Krakauer painted Boukreev as an irresponsible Russian villain; but that night, Boukreev effected on of mountaineering history's most remarkable rescues. * Guardian *One of the most amazing rescues in mountaineering history, performed single-handedly a few hours after climbing Everest without oxygen by a man some describe as the Tiger Woods of Himalayan climbing. * Wall Street Journal *Boukreev acted with extraordinary heroism . . . [In The Climb] first-person anecdotes, plus excerpts from taped base-camp interviews, are skillfully fleshed out by co-author G. Weston DeWalt * Rock & Ice Magazine *

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Book SynopsisThe Complete Book of Snooker Shots will increase your knowledge of the shots that you can play from various positions on the table and so will - with practice - improve your game. This book will help not only players wishing to increase their knowledge, but also parents and professional coaches wishing to add structure to training sessions. Enjoy increasing your understanding of the game of snooker, and enjoy improving your knowledge. Packed with hundreds of individual shots to practice.

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'I knew nothing about football before knowing Cruyff.' – Pep GuardiolaJohan Cruyff is widely regarded as one of the greatest players in football history. Throughout his playing career, he was synonymous with Total Football, a style of play in which every player could play in any position on the pitch. Today, his philosophy lives on in teams across Europe, from Barcelona to Bayern Munich and players from Lionel Messi to Cesc Fabrecas. My Turn tells the story of Cruyff's life starting at Ajax, where he won eight national titles and three European Cups before moving to Barcelona where he won La Liga in his first season, in 1973, and was named European Footballer of the Year. He won the Ballon d'Or three times, and led the Dutch national team to the final of the 1974 World Cup, famously losing to West Germany, and receiving the Golden Ball as the player of the tournament.Off the field his life was more turbulent, surviving a kidnapping attempt and bankruptcy. This honest and unflinching autobiography also explores his life after retirement, when he became a hugely successful manager of Ajax and then Barcelona when he won the Champions league with a young Pep Guardiola in his team. My Turn is the inspirational account of a legendary football hero, voted European Player of the Century, in his own words.In March 2016 Cruyff died after a short battle with lung cancer bringing world football to a standstill in an outpouring of emotions. A brilliant teacher and analyst of the game he love, My Turn is Johan Cruyff's legacy.

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Book SynopsisFully updated and revised. Award winning Deco for Divers provides a comprehensive overview of the principles underlying decompression theory. Mark Powell has written a book that for the first time allows the average diver to fully understand the principles behind this fascinating aspect of diving. This book bridges the gap between introductory books and source scientific information. What I wanted was an intermediate overview that went into more detail but wasn't written for academics or researchers. When I became a technical diving instructor I started teaching other people about decompression theory. I tried to give an overview of decompression theory at this intermediate level to give my students a better understanding of what was happening during decompression dives. This was always very popular amongst divers who, like me, had always wanted to understand more about the concepts and models underlying decompression theory. I was always being asked if I could recommend a good book which covered this area but as before, there was no such text available. Over time I started giving out notes for the decompression theory portion of my courses and these notes started building. Initially they were just a few pages but the notes became more and more comprehensive and started to cover more and more areas. Eventually they grew into this book. Eurotek 2010 - Winner Publication of Significance Award. TekDive 2014 - Winner Media Award.Trade ReviewThis is a truly remarkable book which covers all the various theories of decompression and ascents for divers in a most readable and understanding manner. There is no other comprehensive book on decompression to my knowledge which is so easy to read and understand by the average recreational or technical diver. Peter B. Bennett, Ph.D., D.Sc. Executive Director, UHMS. Emeritus Professor of Anesthesiology, Duke University Medical Center. Founder & 1st President, DAN This is the most comprehensive and well-written text I've seen that attempts to explain decompression theory to divers. Dr Richard Vann Assistant Research Professor in Anesthesiology, Safety Officer and Director of Applied Research at the Duke Hyperbaric Center, and Vice President for Research at DAN. This book is a "must read" for those who have ever wondered about decompression tables and how they are created. It is a straight forward book and devoid of technical jargon. It starts with the scientific giants who developed the physics of the gas laws and the physiology of diving and ends with M-values and tissue bubbles. For the curious diver - and all divers should be - it will be money well spent! Michael R. Powell, MS, PhD. NASA (retired), Medical Sciences Division, Johnson Space Center, TexasTable of ContentsContents, Introduction...1 Chapter 1- Historical Perspective...7, Robert Boyle (1627 - 1691)...7, Rediscovery...8, Caissons Disease...9, Paul Bert (1833-1886)...11, John Scott Haldane (1860-1936)...12, US Navy...15, Robert Workman...16, Professor Albert Buhlmann (1923 - 1994)...17 Chapter 2- Decompression Principles...19, Overview...19, The Air we Breathe...20, The Effects of Pressure...21, Dalton's Law...22, The Lungs...23, Henry's Law...26, Diffusion...26, Gas Transport...28, Perfusion...28, Saturation...29, Tissue Compartments...30, Half Times...30, Supersaturation...32, Critical Supersaturation...34, Controlling Ratio M-Values...34, Ascent Rates...36, No-Stop Dives...39, Bubble Formation...40, Silent Bubbles...40, Safety Stops...41, Decompression Stops...43, Oxygen Window...48 Chapter 3- Decompression Illness...51, Burst Lung...51, Arterial Gas Embolism (AGE )...52, Interstitial Emphysema...52, Pneumothorax...52, Decompression Sickness...52, Decompression Classification...53, Type I...53, Type II...54, Type III...54, Type IV ...55, Reclassification of DCS and AGE ...57, Symptoms of the Bends by Frequency ...59, Time of Onset of Symptoms ...59, Predisposing Factors...60, Dehydration...60, Dive Profiles...61, Repetitive Diving...62, Temperature...62, Obesity...63, Exercise...63, Smoking...65, Age...66, Flying after Diving...66, Reverse Profile...67, Previous Injury...69, PFO...69, Lung Shunts...72, Doppler Bubble Detection...73, Medical implications of DCI...75, First Aid...76, Oxygen...77, 5 Minute Neurological Exam...79, Recompression...81, In-Water Recompression...85, Omitted Decompression...87 Chapter 4- Saturation Diving...89, Development Of Saturation Diving...90, Commercial Saturation Diving...93, Saturation Decompression...93 Chapter 5- Nitrox...95, Using Nitrox...97, Using Nitrox as a Decompression Gas...100, The Oxygen Window Revisited...104 Chapter 6- Deep Stops and Bubble Models...109, Deep Stops...111, Pyle Deep Stops - an Example...113, Gradient Factors...116, Dual Phase (Bubble) Models...118, Individual Bubble Behaviour...120, Multiple Bubble Behaviour...124, Gas Switches and Bubble Models...126, Specific Bubble Models: Thermodynamic Model...127, Varying Permeability Model...129, Critical Volume Algorithm...131, Development of VPM...132, Reduced Gradient Bubble Model...133 Chapter 7- Mixed Gas...135, Choice of Gas...136, Argon...136, Neon...136, Hydrogen...136, Helium...137, Trimix...140, Trimix Decompression...143, Helium in Decompression Gases...147, Isobaric Counter Diffusion...148 Chapter 8- Other Decompression Models...157, RNPL - Slab Diffusion...158, BSAC -'88...160, US Navy Exponential Linear Model...162, Probabilistic Models...163, DCIEM...165, Ratio Deco...168 Chapter 9- Decompression Calculations...171, Compartments, Half Times and Surfacing Ratios...171, Workman M-Values (1965)...172, Buhlmann ...173, ZH-L16A Set of M-Values for Nitrogen (1990)...174, ZH-L16A Half-times, "A" and "B" Values for Nitrogen and Helium...175, Conversion from Workman M-Values to Buhlmann Coefficients...175, The DCAP MM11F6 Model (1988) for Nitrogen...176, Variable Permeability Model (VPM)...177, Alveolar Partial Pressure...177, No Decompression Limits (NDL)...178, Saturation Level...178, Buhlmann...178, Schreiner...178, Ascent Ceiling...178, Decompression Stops...179, Calculating a Decompression Profile...179, Gradient Factors...180, Saturation Diving...180, DCIEM...180, Ratio Deco...181, GUE Ratio Deco Calculations...181, Ratio Set Points...181, First Deep Stop...181, Generic Ratio Deco Calculations...181, Ratio Set Points...181, First Deep Stop...181, Acknowledgements...182, References and Further Reading...183, Index...190

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Book SynopsisThis brand new edition of Stress-Free Sailing is the answer to single or short-handed crews' prayers a step-by-step handbook addressing the most common sailing situations that anyone cruising will have to manage.Here you will find clever, highly effective and successfully tried and tested shorthanded solutions for dealing with everything from getting off and then back onto the dock in a variety of wind and tide configurations, sail setting and reefing, mooring and anchoring, to sailing in heavy weather and new techniques for man overboard, all clearly illustrated with straightforward diagrams and sequence photos. 24 QR codes dotted throughout the book link to online video demonstrations to bring the techniques to life. As single or short-handers you have to plan carefully, prepare properly and be able to anticipate. This new edition is a godsend with its original techniques for coping in every situation. It is fully revised throughout with new practical tips and advice on moorTrade ReviewA great book for those sailors who have just finished their practical Day Skipper course and who need more confidence to sail their own yacht. -- Sandy Duker * Cruising Association *Table of ContentsCONTENTS Acknowledgements Preface 1 INTRODUCTION PHILOSOPHY Why learn single-handed techniques? Test boats 2 SKILLS & DISCIPLINES Rope Attaching to the dock Mooring lines Knots Boathook Sharing a cleat Shore lines Shoes Keep a clean head Glossary 3 GETTING OFF THE BERTH Conditions: wind and tide Prop walk Fendering Back-up plan Grip Finger berth, bows in Finger berth, stern in Along a long pontoon, with boats ahead and astern 4 GETTING ONTO THE BERTH The approach Approaching bows first Approaching stern first Tricky berths, bows first Tricky berths, stern first Strong wind blowing you off a stretch of pontoon Box mooring Rafting up Mediterranean mooring French fingers and hooped cleats 5 SAILING, HEAVING TO & REEFING Sail trim and handling Sailing in a circle on the spot Heaving to Reefing 6 MOORING BUOYS Approach and control of the boat Mooring buoy with pendant and pick-up float Mooring buoy with no pendant 7 ANCHORING Coding the cable Quick tips for anchoring success Using a kedge anchor Bahamian moor A line ashore Grounding the bows on the beach Anchor stuck? 8 WEATHER Frontal systems Wind on land and sea 9 HEAVY WEATHER SAILING STRATEGY Using the right sails Centring the effort Balancing the sails Weather helm Setting the boat up for heavy weather Very heavy weather When to heave to 10 NAVIGATION Measure with your body Distances Lee bowing Moon phases Tablet navigation 11 MAN OVERBOARD STRATEGY Getting back to the MOB Getting an able MOB back on board Getting an unconscious MOB back on board Glossary Epilogue Index

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Book SynopsisA guidebook to 38 walks and 4 short treks of 3-4 days in the stunning Picos de Europa mountains of northern Spain. The walks cover the areas of Cangas de Onís, Cabrales, Liébana, Valdeón and Sajambre and range from easy valley walks to ascents of the high peaks, so there is something to suit every ability. The walks range from 6 to 22km, and take between 3 to 8 hours. Four short treks of 3-4 days are also summarised in brief. 1:50,000 maps included for each walk GPX files available to download Detailed information on accommodation, facilities and public transport Highlights include the Covadonga lakes and the Cares Gorge Information given on local geology and wildlife

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Book SynopsisTough & durable. XT40 - virtually indestructible. Light, compact. Entire route on one sheet. Clear easy to read. Sites of Roman remains. Accommodation and services. Great value for money.

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Book SynopsisA journey along the Irish coast with powerful Irish woman beside you.At a crossroads in her life, Gráinne Lyons set out to travel Ireland?s west coast on foot. She set a simple intention: to walk in the footsteps of eleven pioneering Irish women deeply rooted in this coastal landscape and explore their lives and work along the way. As a Londoner born to Irish parents, she also sought answers in her own identity.As Gráinne heads north from Cape Clear Island where her great-grandmother was a lacemaker, she considers Ellen Hutchins, Maude Delap, Edna O?Brien, Granuaile and Queen Maeve among others from her unique perspective. Their homes ? in places that are famously wild and remote ? are transformed into sites of hope, purpose, opportunity and inspiration. Walking through this history, her journey reveals unexpected insight into emigrant identity, travelling alone, femininity and the trappings of an ?ideal? life.Against the backdrop and power of this great ocean, Wild Atlantic Women will inspire the twenty-first-century reader and walker to keep going, regardless of the path.

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Book SynopsisShortlisted for the 2024 Illustrated Sports Book of the YearLaunched as rugby hit fever pitch at the 2023 World Cup, Remarkable Rugby Grounds is the perfect title for the passionate rugby fan who will be astonished at the worldwide reach of their favourite game.Remarkable Rugby Grounds continues the blend of earlier Remarkables' by mixing some of the world's cathedrals of rugby with some of the quirky club grounds and local pitches set in beautiful locations.We travel Around the World in 80 pitches' with grounds in Australia, New Zealand, South Africa, Hong Kong, Japan, Alaska, Argentina, Romania, along with the Six Nations venues.Apart from Aviva Stadium/Lansdowne Road in Dublin (which has a train running beneath the grandstand), the Principality Stadium in Cardiff, Murrayfield and Twickenham, there are the genteel splendours of Bath's Recreation Ground nestling alongside the River Avon or the historic home of Richmond FC one of the founding clubs of English rugby.Featuring 80 of the Trade Review‘While cricket and football stadiums have long been revered and celebrated, rugby grounds haven’t been given quite the same level of adulation – until now. Ryan Herman seeks to redress the sporting imbalance, selecting 80 rugby grounds to fawn over.’ — Pitch Magazine ‘A beautiful collection of some of the most magnificent places to watch and play rugby.’— Phil Caplan, TALKSPORT ‘A resplendent coffee-table book.’— RugbyWorld

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Book SynopsisGuidebook to the GR10, a 955km trek across the French Pyrenees from Hendaye on the Atlantic Coast to the Mediterranean coast at Banyuls-sur-Mer. Described in 55-day stages of 7-27km, the route can be completed in its entirety, usually in around 45 days, or in shorter sections using the bus and rail links found throughout the Pyrenees. Step by step route descriptions are accompanied by 1:100,000 mapping and gradient profiles. Useful practical information is also included such as when to go, getting there and back, camping, accessing fuel and water, plus handy equipment tips and more. The easiest, oldest and most popular of the three long-distance routes that traverse the mountain range, the GR10 is well waymarked and follows good mountain paths. For many walkers, the highlight of the route is the magnificent wildflowers and associated butterflies. For others, it's the spectacular mountain terrain, while those keen on bird watching will delight in scanning the sky for the many varieties of birds of prey that can be seen in the region, from the massive Griffon vulture to the distinctly coloured Egyptian vulture.

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Book SynopsisThe Essential Karate Book is an informative, illustrated guide to the techniques, philosophy and practice of karate.With 20 chapters covering practically every aspect of karate, this in-depth reference will assist students and instructors as they plot their course through karate instruction, benefiting those at all levels. The Essential Karate Book contains 200 diagrams mapping out moves with 300 step-by-step photographs and companion videos, making it a comprehensive general karate reference for Western audiences. Readers of this karate guide will learn about: Stances, blocks, strikes and kicks Preparing your body through warm-ups, stretching, and conditioning through karate-specific exercises Kata grading and fighting (kumite) techniques and competition rules Martial arts weapons (kobudo), and MMA (Mixed Martial Arts) applications The origins and history of karate Required behavior, clothing and etiquette, as well as the fundamentals of karate and the different styles that share them The Essential Karate Book is a must-have for any martial arts enthusiast, from beginners to black belts!Trade Review"Mr. Lund's book appeals to instructors, students and enthusiasts whose aim it is to learn and teach the full potential of the body and mind in the art of combat." --Morne Swanepoel, Black Belt Magazine contributor and leading MMA and reality-based combat trainer"Mr. Lund's book is one of the few books I would consider complete in providing an overall and detailed aspect of traditional Japanese karate. It's well outlined with pictures (too many to count), and descriptions of each of the categories that includes techniques and mannerism, and differences between the major styles." --Sensei Domi, BabyBoomerSensei blog

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Book SynopsisThe definitive guide to chopping, stacking and burning wood by Norwegian writer Lars Mytting - the international bestsellerTrade ReviewYou could say the book has spread like wildfire. For the world's first comprehensive book about firewood is high in bestseller lists in Britain and generating heated discussions online and in pubs, offices, cafes and bars - about logs, log-piles and the best fire. * Daily Mail. *A how-to book with poetry at its heart. -- Brian Morton * Times Literary Supplement *You don't need to have a wood burning stove or fireplace to be captivated by the craft and lore surrounding a Stone Age method of creating heat. -- Jan Gardner * Boston Globe *As much as Mytting captures the romance of the great outdoors, the nobility of the honest graft of wood chopping, and our close relationship with trees, it is also a step-by-step guide to preparing your wood store. -- Sophie Morris * Independent *

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Book SynopsisHockey Drills is a collection of activities and practices designed to enliven and improve coaching sessions at all levels of the game. The drills are organized into chapters according to a particular skill or phase of the game; from the warm up and cool down through ball carrying and receiving, defending and attacking to goal scoring and goal-keeping. A vital section on pre-season fitness drills is also included. Each chapter starts with a basic analysis of the types of skill needed for that particular aspect of the game, before progressing to a series of activities to develop them. Each exercise is supported by clear diagrams that show the moves of the individual players.

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Book SynopsisEndurance runners and coaches have tended to neglect weight training and conditioning techniques, often in the belief that they don't benefit performance, add unwanted muscle bulk, or cause excessive soreness. But as standards at elite level have improved, so coaches and runners have become increasingly keen on learning about the latest new training techniques or ways to stay injury free. No longer does the running community view strength and conditioning with scepticism, or as something that can only benefit elite runners. In Strength and Conditioning for Endurance Running, author Richard Blagrove shows how a strength and conditioning programme can directly improve running performance and reduce the risk of injury, as well as allowing an athlete to tolerate high volumes of running in the future.

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Book SynopsisThere’s an incredible similarity between the mechanics of a fly cast and the swing of a golf club. Perhaps that’s why Chris Santella, author of Fifty Places to Fly Fish Before You Die, can be found on the links when he’s not on the stream. With Fifty Places to Play Golf Before You Die, Santella gives voice to his other sporting passion, interviewing 50 people intimately connected to the sport about some of their favorite courses around the world.For both passionate golfers and armchair travelers, this gorgeous full-color book presents the world’s greatest golf venues, the personal favorites of renowned players, course architects, and other experts in the sport. From Ballyliffin, Ireland’s northernmost course, whose rumpled fairways wander along the North Sea in the shadows of Glashedy Rock, to New Zealand’s Cape Kidnappers, perched atop dramatic cliffs some 500 feet above the ocean, the book’s beautiful photographs capture the architecture, noteworthy holes, location, and ambiance that make these courses standouts for ardent golfers. A brief history of each course, an experiential account—filled with local color—from the person recommending the venue, and trip-planning advice provide adventurous readers with all the information they need to chip and putt their way around the globe.A close-up look at golf’s top courses around the world, recommended by such experts as Nick Faldo and Christie Kerr (pro golfers), Pete Dye and Tom Doak (course architects), Brian McCallen (editor and author), and Donald TrumpWith breathtaking color photographs of each site, this is a great gift for avid golfers and armchair travelers alike

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Book SynopsisA guidebook to 40 day walks on Gran Canaria plus a 5-day section of the GR131. Exploring the varied scenery of this Canary Island, the walks are suitable for beginner and experienced walkers alike. The day walks range from 5 to 22km (3–14 miles) and can be enjoyed in 2–7 hours. The GR131 trek crosses all seven of the Canary Islands, and the Gran Canaria section between Puerto de las Nieves and Faro de Maspalomas is described in 5 stages covering 77km (48 miles). 1:50,000 maps included for each walk Detailed information on planning, facilities and public transport Highlights include Roque Nublo and Roque Bentayga Part of a 5-volume Cicerone series on the whole of the Canary Islands Table of ContentsMap key 
Overview map Location of walks Introduction Location Geology Wildlife National parks The Fortunate Isles Getting there When to go Accommodation Health and safety Food and drink Language Money Communications Walking on Gran Canaria Introduction Getting there Getting around What to take Waymarking and access Maps Food and drink Tourist information offices Emergencies Using this guide Santa Brígida and San Mateo Walk 1 Las Palmas to Santa Brígida Walk 2 Las Meleguinas to Las Lagunetas Walk 3 Las Lagunetas and Cruz de Tejeda Walk 4 Santa Brígida to Teror Walk 5 San Mateo to Teror Walk 6 Pico de Bandama and Caldera de Bandama Valleseco and Teror Walk 7 Cruz de Tejeda to Teror Walk 8 Cruz de Tejeda to Valleseco Walk 9 Cruz de La Laguna and Valsendero Walk 10 Cruz de La Laguna and Las Madres Artenara and Tamadaba Walk 11 Moriscos to Santa María de Guía Walk 12 Artenara to Tamadaba Walk 13 San Pedro and Tamadaba Walk 14 Artenara and Vega de Acusa La Aldea Walk 15 Altavista to La Aldea Walk 16 La Aldea to El Risco Walk 17 Albercón, Güigüí and Tas#xe1;rtico Walk 18 Montaña del Viso and La Aldea Mog#xe1;n and Las Presas Walk 19 El Aserrador and El Carrizal Walk 20 El Aserrador and El Juncal Walk 21 Presa de las Niñas and Morillo de San Juan Walk 22 Cruz de San Antonio to Las Casillas Walk 23 Camino de las Presas Tejeda and La Culata Walk 24 Tejeda and Cruz de Tejeda Walk 25 Tejeda and La Culata Walk 26 Degollada Becerra and La Culata Walk 27 Roque Nublo from La Goleta Walk 28 Cruz Grande to Ayacata Walk 29 Llanos de Garañón and Pico de las Nieves San Bartolom#xe9; Walk 30 Santa Lucía and Pico de las Nieves Walk 31 San Bartolom#xe9; and Cruz Grande Walk 32 San Bartolom#xe9; to Arteara Walk 33 Arteara to Ayagaures Walk 34 Dunas de Maspalomas Valsequillo Walk 35 Siete Fuentes to San Mateo Walk 36 San Mateo to Valsequillo Walk 37 Valsequillo to Santa Brígida Walk 38 El Rincón and Cuevas Blancas Walk 39 Tenteniguada and Caldera de los Marteles Walk 40 Caldera de los Marteles to Valsequillo GR 131 - Puerto de las Nieves to Maspalomas Walk 41 GR 131 - Puerto de las Nieves to Tamadaba Walk 42 GR 131 -Tamadaba to Cruz de Tejeda Walk 43 GR 131 - Cruz de Tejeda to San Bartolom#xe9;; Walk 44 GR 131 -San Bartolom#xe9; to Ayagaures Walk 45 GR 131 -Ayagaures to Faro de Maspalomas Appendix A Route summary table Appendix B Topographical glossary Appendix C Useful contacts

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Book SynopsisOn Friday 14 June 1968 Suhaili, a tiny ketch, slipped almost unnoticed out of Falmouth harbour steered by the solitary figure at her helm, Robin Knox-Johnston. Ten and a half months later Suhaili, paintwork peeling and rust streaked, her once white sails weathered and brown, her self-steering gone, her tiller arm jury rigged to the rudderhead, came romping joyously back to Falmouth to a fantastic reception for Robin, who had become the first man to sail round the world non-stop single-handed.By every standard it was an incredible adventure, perhaps the last great uncomputerised journey left to man. Every hazard, every temptation to abandon the astounding voyage came Robin''s way, from polluted water tanks, smashed cabin top and collapsed boom to lost self-steering gear and sheered off tiller, and all before the tiny ketch had fought her way to Cape Horn, the point of no return, the fearsome test of any seaman''s nerve and determination.A World ofTrade ReviewBOOK OF THE WEEK: In an age short of heroes, make no mistake: Robin Knox-Johnston is a hero for all time. His dramatically epic account is a glorious antidote to our navel-gazing age. This is courage in the raw, day by day and as it happens. Wonderfully inspiring. * Daily Mail *A gripping tale of human achievement, A World of My Own also provides an honest, personal insight. * Devon Life *A very readable story of adventure. * The Little Ship *

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Book SynopsisIf you thought surfing was a male-dominated sport, think again. The thirty women surfers profiled in this thrilling collection can rip a wave with the best of them. Hailing from all over the world, each surfer is featured in spectacular photography and with their own inspirational words. There’s American professional surfer Lindsay Steinriede on how her father’s death has inspired her career; French board shaper Valerie Duprat on how she got her start “sculpting foam”; Conchita Rossler, founder of Mooana Retreat in Portugal, on connecting mind, body, and spirit; and Australian photographer Cait Miers on empowering women. You’ll also meet surfers who are over sixty, who surf while pregnant, who captain boats, teach yoga, and make movies. Breathtaking photography captures these women from every angle, on and off the waves, in some of the world’s most visually stunning locations. The perfect gift for surfing enthusiasts, this unique compilation of stunning pictures and hard-won wisdom proves that the thrill of catching a wave, riding it, and kicking out belongs to everyone.Trade Review"…a stunningly gorgeous collection..."- Los Angeles Times"Someone has finally delivered a worthy homage to the role of women in surfing. Surf Like a Girl is a marvelous piece of work...What really impresses in this hardcover masterpiece is the perfect balance between each word poured into the pages, and the quality and grandiosity of the giant photos...It's fair to say that this 256-page book is probably the best title ever published exclusively dedicated to women's surfing. Get it and enjoy." –Surfer Today“gorgeously photographed…Admirers of surfing and underwater life will certainly find much to appreciate.”–Publishers Weekly“As for who’s riding those waves, increasingly, it’s women: among under-19s, there are more girls than boys surfing now, while the number of female surfers aged 65+ has soared 45 per cent since 2010. This growing global “surf sisterhood”—including a Moroccan Muslim surf coach and Sri Lanka’s first female longboarder—is profiled in a new coffee table tome by Carolina Amell called Surf Like a Girl, published by Prestel.” —Atlas

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Book SynopsisAn unparalleled memoir that grapples with the complex relationships that exist within the mountaineering community. On 20 January 2003, at 10:45 a.m., a massive avalanche released from Tumbledown Mountain in the Selkirk Range of British Columbia. Tonnes of snow carried 13 members of two guided backcountry skiing groups down the 37-degree incline of a run called La Traviata and buried them. After a frantic hour of digging by remaining group members, an unthinkable outcome became reality. Seven people were dead. The tragedy made international news, splashing photos of the seven dead Canadian and us skiers on television screens and the pages of newspapers. The official analysis did not specifically note guide error as a contributing factor in the accident. This interpretation has been insufficient for some of the victims families, the public, and some members of the guiding community. Buried is the assistant guides story. It renders an answerable truth about what happened by delving deep into the human factors that played into putting people in harms way.

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Book SynopsisBy popular demand, The Beast is back. In response to customer feedback and general confusion, The Stormrider Surf Guide Europe is back in one huge, mind-blowing book. Much like a traditional bible, it seems surfers want both testaments in one place, so The Continent and Atlantic Islands books have been combined into 400 pages of pure surf stoke. This book is thick enough to stop a shotgun blast at point blank range, so it''s R.I.P. for the box set as this is the 4th coming of The Stormrider Surf Guide Europe.The Stormrider Guide Europe (978-0-9539840-7-7) includes - Iceland & Scandinavia, Ireland, Wales, England, Scotland, Denmark, Germany, The Netherlands, Belgium, France, Spain, Portugal, Italy, Morocco, Canary Islands, Madeira and Azores.Fully revised and detailed information covering The Surf, Ocean Environment and Surf Culture on a country by country basis. The Surf outlines where to go and when to go and demystifies the entire European coastline. Ocean Environment deals with

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Book SynopsisWhen it comes to training for climbing, there is an overwhelming amount of information out there. In The Science of Climbing Training, top Spanish climbing coach Sergio Consuegra has analysed our sporting needs from the perspective of exercise and sports science to provide an evidence-based approach to training for climbing. It is designed to help us improve climbing performance, whether we’re taking the next step in our training as we work towards a project, or if we’re a coach looking to optimise our athletes’ training. It doesn’t contain any 'magic' training methods, because there are none – although you might be shocked by the science behind some popular methods.The first part explains what training is and how different training methods are governed by the physiological and biomechanical processes that occur in the body. The second part looks at how to improve specific needs (such as finger strength and forearm muscle endurance) and general needs (such as basic physical conditioning, pulling strength, pushing strength, strength training for injury prevention) for the different demands and types of climbing and bouldering. The third and final part suggests the best ways to fit it all together. It looks at adjusting training volume and intensity, and tapering to encourage supercompensation, all to help us achieve improved performance, whether it’s a breaking into a higher grade, ticking that long-standing project or climbing a dream route.Table of ContentsIntroduction PART I: UNDERSTANDING TRAINING1. THE PROCESS OF TRAINING Definition Intensity and thresholds Homeostasis, GAS and supercompensation The principles of training What to train 2. UNDERSTANDING THE IMPORTANCE OF STRENGTH What is strength? Types of muscle contraction Types of muscle fibre and recruitment Causes of fatigue Muscle failure: Is it really necessary? Ways to develop strength: hypertrophy and neural Strength training for injury prevention 3. UNDERSTANDING AND OPTIMISING MOBILITYWhat is mobility? Flexibility, elasticity and stiffness Active vs passive flexibility and mobility reserve Myotatic reflex and autogenic inhibition or inverse myotatic reflex Threat perception as a limiting factor of ROM Brain maps, SIMs and DIMs Options for optimising mobility 4. BRIEF NOTES ON ANATOMY Upper body: pulling muscles Core: the connecting chain Lower body: pushing muscles Connective tissue: tendons and ligaments 5. MUSCLE CHAINS, FASCIA AND BIOTENSEGRITY Fascia anatomy, deep fascia and superficial fascia Main muscle chains The body as a biotensegrity structure 6. BIOENERGETICS AND METABOLISM Focus: energy production The ATP-PCr system Anaerobic glycolysis Aerobic glycolysis Fat oxidation or lipolysis The energy continuum 7. ANALYSIS OF THE MAIN PHYSIOLOGICAL FACTORS IN CLIMBING PERFORMANCE The old paradigm of performance: intensity and energy systems according to number of moves New findings about limiting factors in climbing performance: routes and bouldering PART II: OPTIMISATION OF TRAINING8. WHAT CAN I OPTIMISE IN MY TRAINING SESSIONS? Definition of training goals General warm-up. Joint mobilisation. Coordination-based cardio. Increasing ROM. Muscle activation Core activation Specific wall-based exercises Traversing. Introducing the session’s target technique Wall-based core work. Resistance band exercises. Body tension Enhancing performance: post-activation potentiation Climbing-specific training needs Maximum strength training Maximum grip strength. Deadhangs. Evidence and protocols. Adaptation to different levels of training Maximum pulling strength. Pull-ups. Velocity-based training. Maximum intensity methods and calculating your RM Maximum isometric strength. Lock-offs Recovery time during and between sessions Power and RFD training Campus board training Recovery time during and between sessions Integrated strength, power and RFD training: bouldering Endurance training Physiological effects of different intensities Increasing forearm blood flow. Continuous, long interval and intermittent methods. Blood flow restriction training (BFR) Improving recovery. High-intensity interval methods. Active wall-based recovery. Intermittent deadhangs Physical conditioning for climbing Strength training to maximise performance. Methods and techniques for upper body, core and lower body exercises Strength training for injury prevention Cardiovascular endurance training for climbing. Base endurance, HIIT, body composition and SIT Mobility training for climbingPART III: PLANNING OF TRAINING9. TRAINING SESSION DESIGNSingle-focus sessions. Example sessionCriteria for planning a multi-focus session. Transfer and interference 10. PERIODISATION MODELS: IN SEARCH OF OPTIMAL PEAK FORM Basic concepts: macrocycle, mesocycle and microcycle Linear periodization: traditional and reverse. General and specific preparation period. Competition and tapering period. Advantages and disadvantages. Example periodization ATR periodization: accumulation, transmutation and realisation mesocycles. Types and order of microcycles. Advantages and disadvantages. Example periodization 11. DETRAINING Acknowledgements Author bio Bibliography

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Book SynopsisThe definitive two-way guide to the West Highland Way: both northbound and southbound routes are described in full. Real Maps: Full Ordnance Survey Explorer mapping inside (1:25,000) 17 different itineraries: schedules of 3, 4, 5, 6, 7, 8, 9, 10 and 11 days for hikers and runners. Includes both southbound and northbound itineraries. Difficult calculations of time, distance and altitude gain are done for you. Also includes: Detailed information on equipment and travelling light Everything the trekker needs to know: route, costs, difficulty, weather, travel, and more Full accommodation listings: the best inns, bed and breakfasts and hotels Detailed section on camping Essential info for both self-guided and guided trekkers Information on geology, history, plants and wildlife Numbered waypoints linking the Real Maps to our clear descriptions The West Highland Way, which is one of 'Scotland's Great Trails', travels 96 miles through sublime scenery, from the outskirts of Glasgow to Fort William. In between, there are countless magnificent mountains, exquisite glens, shimmering lochs and seemingly endless miles of purple heather to experience. The trekker negotiates this wonderfully unpopulated terrain on a meticulously waymarked series of paths and tracks, many of which are old military roads or drovers' paths, built many centuries ago. In this part of the Highlands, you are far away from the region's urban centres. Occasionally, you will meet a road or pass through a small village or hamlet (with little more than a local pub and a few places to stay) but otherwise, the experience is one of tranquillity. This is the Scottish Highlands at their best and it will be an adventure that you will never forget.

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Book Synopsis''A wonderful, compelling read''Vassos Alexander, radio presenter and ultrarunnerWelcome to the Barkley Marathons, a fever dream of an ultra event, inspired by a prison break, heralded by a conch blast, paid for in cigarettes and socks, and completed only by a select few. A race in which competitors haul themselves up mountains, through extreme weather conditions, beyond pain and exhaustion, mile after mile. Completed 60 miles? That's just the fun run.Journalist and ultrarunner Michiel Panhuysen is a multiple-time Barkley entrant, having fallen under the spell of this most enigmatic of races and its presiding philosopher-genius organizer Lazarus Lake in the early 2010s. On each occasion, the Barkley won. The Barkley nearly always wins.In the Spell of the Barkley is a story of sporting obsession, exploring what drives individuals to challenge themselves at the limits of what is possible and what it takes to succeed.Trade ReviewA compelling account of one of the world's most enigmatic races, captured by an author fully in thrall * Michael Crawley, author of Out of Thin Air *The engrossing story of his fascination with, and multiple attempts to complete, the world’s most difficult ultramarathon race ... highly recommend * Frozen Ed Furtaw, the first person to finish the Barkley marathon *A wonderful, compelling read * Vassos Alexander *

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Book SynopsisTrailblazer British Walking Guide to the Pennine Way, Britain's best-known National Trail that winds for 256 miles through three National Parks - the Peak District, Yorkshire Dales and Northumberland. This superb footpath showcases Britain's finest upland scenery, while touching the literary landscape of the Bronte family and Roman history along Hadrian's Wall. 138 large-scale walking maps - at just under 1:20,000 - showing route times, gradients, where to stay, interesting features. Guides to 57 towns and villages - along the way. Itineraries for all walkers - whether walking the route in its entirety or sampling the highlights on day walks and short breaks. Practical information for all budgets - Edale to Kirk Yetholm. Where to stay with reviews - B&Bs, hostels, campsites, pubs and hotels. Where to eat with reviews. What to see, plus detailed town plans. Public transport information - for all access points on the path. GPS waypoints - also downloadable from the Trailblazer website. Extra colour sections: 16pp colour introduction and 16pp of colour mapping for stage sections (one stage per page) with trail profiles. Trade Review'The sketch maps of the route are clear and have useful information on what you see on the ground.' Backpack, Backpackers Club, autumn, 2023

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Book SynopsisPerfect guide and map for planning your adventure along Hadrian's Wall.Highlights of this Planning Map include:More than 20 highlighted places of interest with detailed descriptions and attractive photographs, including: the Vindolanda archaeological site, Chester's Roman fort, and Steel Rigg viewpoint.A comprehensive index to more than 400 cities, towns and villagesA clear, visible route plotted across the mapAdvice on safety and security when travelling along the route, as well as the countryside code and the code of conductPart of the National Trail network, this long-distance footpath covers 84 miles (135 km) along the line of Hadrian''s Wall from coast-to-coast. Starting in Wallsend in Newcastle and ending in Bowness-on-Solway, this path weaves through beautiful countryside, encountering historic remains of Roman forts and milecastles, and splendid bridges. A suggested walking itinerary makes it easy for users to plan their journey along this popular route.

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Book SynopsisThe world's bestselling Grand Prix handbook is back revised and fully updated for the new season.This is the definitive guide to Formula 1 in 2024. A complete examination of all the teams racing this season, every driver and all the tracks featured in the packed Grand Prix calendar.Also including a full review of the 2023 season and a breakdown of the revised rules and regulations for 2024, this indispensable guidebook features last season's drivers' and constructors' world championship results - as well as a fill-in chart for 2024, so each book becomes your own personalised guide to the year's action.Written by bestselling F1 author Bruce Jones and containing dozens of breathtaking photographs and detailed circuit illustrations plus a statistics section highlighting the major records in F1 history, this is the only guide you'll need for the racing action ahead.

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Book SynopsisThe exhilarating true story of Trudy Ederle, the first woman to swim the English Channel, and inspire a “wave of confidence and emancipation” for women in sports (Parade).By age twenty, at the height of the Jazz Age, Trudy Ederle was the most accomplished swimmer in the world.Trade Review“Great storytelling. . .Stout’s moving book recovers the exhilarating story of a young girl who found her true self out in the water and paved the way for women in sports today." — Publishers Weekly (starred review) “Glenn Stout brings the women’s sports pioneer back to life with an engaging, deeply researched account.” — Sports Illustrated "A great summer read." — New Yorker “Stout adeptly traces the history of swimming and Ederle’s significance in it. Whether recounting the origins of modern strokes or the geological formation of the English Channel, the author is comprehensive in his research. His blow-by-blow accounts of Ederle’s two attempts to cross from Cape Gris-Nez, France to Dover, England, demonstrate his engaging style… saturated with thrills and melodrama. A compelling account of a woman who, though long forgotten, changed the way the world viewed swimming.” — Kirkus Reviews "Young Woman and the Sea is the story of Gertrude Ederle’s epic swim across the English Channel interwoven with a sweeping and glimmering history of swimming. These were the good old days when open water swimmers were sex symbols, pioneers of the sport, and leaders of social change. For anyone who loves the water, or has a big dream—this is the book to read!" — Lynne Cox, author of Swimming to Antarctica and Grayson "Too often, looking at America through its sports, and vice versa, results in a distorted view of both of them. In Glenn Stout's account of Trudy Ederle and the English Channel, we have a clear and honest mirror. Young Woman and the Sea is a first-rate piece of social history, and a tale told, well, swimmingly." — Charles P. Pierce, author of Idiot America and Moving the Chains

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Book SynopsisThe definitive photographic celebration of 70 years of Ferrari's production cars, by the world's foremost Ferrari photography archive. Also including the key stats and stories behind more than 150 cars.Celebrate the performance, design and beauty of the prancing horse in these breathtaking photographs, captured by specialist Ferrari photographers, Maggi & Maggi. More than 300 jaw-dropping images covering over 150 cars from across Ferrari's history – from the 125 S of 1947 and the era-defining 250 GTO to the notorious F40 and the Enzo – sit alongside detailed technical specifications and fascinating text telling the story behind each model by renowned Ferrari expert Stuart Codling.With some of the most beautiful, powerful and expensive cars in the world, this elegant collection is a stunning reminder of the enduring appeal of Ferrari.The MAGGI & MAGGI archive is the world's foremost collection of Ferrari photography. The culmination of a forty-year project to photograph every Ferrari model, it houses close to 100,000 images. This book showcases the very best of the archive.Table of ContentsIntroduction • 1940s • 1950s • 1960s • 1970s • 1980s • 1990s • 2000s • 2010s.

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Book SynopsisFrom the author of the international Bestseller Breath Covering a diving championship in Greece on a hot and sticky assignment for Outside magazine, James Nestor discovered free diving. He had stumbled on one of the most extreme sports in existence: a quest to extend the frontiers of human experience, in which divers descend without breathing equipment, for hundreds of feet below the water, for minutes after they should have died from lack of oxygen. Sometimes they emerge unconscious, or bleeding from the nose and ears, and sometimes they don't come up at all. The free divers were Nestor's way into an exhilarating and dangerous world of deep-sea pioneers, underwater athletes, scientists, spear fishermen, billionaires and ordinary men and women who are poised on the brink of some amazing discoveries about the ocean. Soon he was visiting the scientists who live 60ft underwater (and are permanently high on nitrous dioxide), swimming with the notorious man-eating sharks of Réunion and descending thousands of feet in a homemade submarine. And on the way down, he learnt about the amazing amphibious reflexes activated in the human body under deep-water conditions, why dolphins were injected with LSD in an attempt to teach them to talk, and why sharks like AC/DC. The sea covers seventy per cent of Earth's surface, and still contains answers to questions about the world we are only beginning to ask: Deep blends science and adventure to uncover its amazing secrets.Trade ReviewA fascinating, informative, exhilarating book. * Wall Street Journal *Idiosyncratic and Illuminating... Deep demonstrates that a rich, life-filled, mysterious realm of vast possibility is contained in that blackness. It will certainly enrich the thinking of anyone planning to spend time at the beach. -- Horatio Clare * The Independent *Deep is a heartfelt, eccentric and pleasantly eccentric guide to the planet's most mysterious region. It should encourage plenty of readers to take the plunge. * Sunday Business Post *Engaging and eye-popping. * Esquire *

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Book SynopsisIn his book, Chris Kroeger has compiled the most effective volleyball drills. Packed with numerous illustrations this working manual will help you to improve your fundamental volleyball skills.

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Book SynopsisXT40 New generation of tough polyethylene maps. The HARVEY series of Route Maps has long been a success. Now we have applied advance technology used in the creation of best selling British Mountain Maps of Dark Peak, Snowdonia & Lake District to provide the XT40 version of the route maps.

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Book SynopsisAn authoritative text supporting the newcomer to karate with all they need to know, up to black belt level.Packed with photographs detailing techniques and kata (the combinations of techniques students need to master to progress through the belts) this book is designed to take the student step by step through the progression of Shotokan Karate, taking each belt in turn. Photographs and clear instructions take you step by step through the kata. Karate is a martial art that focuses on the application of strikes using predominantly the hands and feet. It originated in Japan and has become popular throughout the world. There are many styles of karate but the most widely practised outside of Japan is Shotokan Karate. Training in karate is normally divided into three sections: the basic technique; kata, or sequencing of techniques to imaginary opponents; and kumite, the sparring done with an opponent. In total there are ten gradings to be passed in order to get a black belt - this, onTable of Contents1 Introduction 2 Beginner’s Guide 3 Beginner to Orange Belt 4 Orange to Red Belt 5 Red to Yellow Belt 6 Yellow to Green Belt 7 Green to Purple Belt 8 Purple to Purple and White Belt 9 Purple and White to Brown Belt 10 Brown to Black Belt 11 Kata Application Appendices Bibliography Glossary Index

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