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All of them can be done at home using just seven items: a mat, a chair, a \"Bosu ball,\" a small medicine ball, a large Swiss Ball, a small roller and a large roller. The exercises are organized into four units: Flexibility Exercises Mostly stretches, these help to counteract stiffness and increase blood flow. Leg-Strengthening Exercises Legs power the bicycle and by pedaling faster, gain speed. Strength is essential to sprinting and hill-climbing skills. These weight-bearing exercises are also beneficial to bones, a benefit that a cycling-only regimen lacks. Core-Strengthening Exercises A strong core contributes to a fluid pedal stroke, energy efficiency and overall stability. Balance and Posture Exercises These exercises, including swimming, help to build back strength and improve stability, both helpful in counteracting the shoulder and lower back problems that trouble cyclists. \"Anatomy of Cycling\" also includes three pre-designed workouts -- Beginner's, Intermediate and Advanced -- as well as seven specific workouts: Quadriceps-Strengthening, Healthy Back, Core-Stabilizing, Low-Impact, Stamina, Balancing and Postural. This is an essential reference for road cyclists and triathletes.\u003c\/p\u003e","brand":"Firefly Books","offers":[{"title":"Default Title","offer_id":42971453259942,"sku":"9781770851719","price":29.9,"currency_code":"MYR","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0443\/8471\/4918\/products\/9781770851719_1.jpg?v=1656033419"},{"product_id":"anatomy-stretching-and-training-for-marathoners","title":"Anatomy, Stretching And Training For Marathoners","description":"\u003cp\u003eWith training tips, exercises, and injury remedies, this is a book that every runner and coach should have! Running has become more and more popular in recent years, with thousands of people entering marathons, buying new running shoes with the latest technology, and going for a daily jog. But the joy and thrill of running are often marred by injuries that can bother you for a few weeks or for many years. That's why every runner needs to have Anatomy, Stretching \u0026amp; Training for Marathoners. In this comprehensive workout guide for marathon runners, Striano and Purcell create a detailed exercise program devised to strengthen and stretch the major muscle groups used in running and jogging, including: * Warm-up and cool-down stretches * Stretches that target both the primary and secondary muscle groups * Step-by-step photos * How to get started, what to wear, and what running surfaces are best * How to identify, prevent, and treat common running injuries * And much more! Alongside each exercise you will find remarkable, true-to-life anatomical illustrations showing which muscles of the body are targeted. A handy guide lets you know the exercise's benefits and cautions, along with tips on perfecting your form. Find out how to get started; what to wear and what running surfaces are best; and how to identify, prevent, and treat common running injuries. With a series of sample workouts that show you how to devise a training program to suit your unique goals, Anatomy, Stretching \u0026amp; Training for Marathoners is the ultimate reference for anyone who wants to get the most from their running regimen.\u003c\/p\u003e","brand":"Skyhorse Publishing","offers":[{"title":"Default Title","offer_id":42971453620390,"sku":"9781628736366","price":19.9,"currency_code":"MYR","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0443\/8471\/4918\/products\/9781628736366_1.jpg?v=1656033420"},{"product_id":"bicycling-1-100-best-all-time-tips","title":"Bicycling: 1,100 Best All-Time Tips","description":"\u003cp\u003eReaders will jump-start their cycling savvy with Jason Sumner's compilation of proven tips from the editors of Bicycling magazine. The book was first published as Bicycling Magazine's 900 All-Time Best Tips in 2000 and then in 2005 as Bicycling Magazine's 1,000 All-Time Best Tips; but with seven years of new material and information regarding bike technology, equipment, and technique (not to mention nutrition and exercise science), this is a much-anticipated, refreshed edition of the popular title-complete with 100 new tips! Bicycling(R) 1,100 All-Time Best Tips is the most up-to-date, information-packed collection of advice on both road and mountain biking yet! The cycling tips cover a full range of subjects-from aerodynamics to zones for heart-rate training-and in this new edition, readers will enjoy the addition of assorted training plans, exercise photos, supplemental tips, and journal pages. With a sharp new design and value price, this book is a real steal and a must-have for cyclists of all levels.\u003c\/p\u003e","brand":"Rodale Books","offers":[{"title":"Default Title","offer_id":42971471675558,"sku":"9781623360122","price":17.9,"currency_code":"MYR","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0443\/8471\/4918\/products\/9781623360122_1.jpg?v=1656033551"},{"product_id":"complete-bike-book","title":"Complete Bike Book","description":"\u003cp\u003eA comprehensive, richly illustrated guide for bicycle enthusiasts offers step-by-step instruction in a variety of riding techniques and provides detailed coverage of everything from setting up a bicycle correctly to maintenance and repair techniques. 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As cycling?s fallen idol faces potential perjury charges, Cycle of Lies widens the focus to expose corruption at all levels of the sport in a thrilling, page-turning work of contemporary narrative history.\u003c\/p\u003e","brand":"William Collins","offers":[{"title":"Default Title","offer_id":42971500773542,"sku":"9780007520640","price":17.9,"currency_code":"MYR","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0443\/8471\/4918\/products\/cycle-of-lies-9780007520640-18675984531605.jpg?v=1656033653"},{"product_id":"custom-bicycles-a-passionate-pursuit","title":"Custom Bicycles: A Passionate Pursuit","description":"\u003cp\u003eCycling has never lost its appeal. Alongside mass-produced models, the craftsmanship of bespoke bicycle makers has emerged to satisfy the passion of people who ride bikes as a means of daily transport, as a sport and for recreation.\nThis book by passionate cyclists Christine Elliott and David Jablonka is the product of a worldwide search for the most influential custom bicycle makers on the planet.\nThe result is a presentation of a wonderful collection of expertly honed, human-powered machines, built by some of the most creative bicycle makers in the world. It highlights the range of techniques, materials, design elements, and dedication that go into producing a custom handmade bicycle. It is guaranteed to take you on the ride of your life.\nWith all new text and the addition of the latest in custom bicycles this is the ultimate gift for any cycling enthusiast.\u003c\/p\u003e","brand":"Images","offers":[{"title":"Default Title","offer_id":42971502608550,"sku":"9781864704945","price":34.9,"currency_code":"MYR","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0443\/8471\/4918\/products\/custom-bicycles-a-passionate-pursuit-9781864704945-29460171620530.jpg?v=1656033657"},{"product_id":"cycling-successful-sportives","title":"Cycling: Successful Sportives","description":"\u003cp\u003eElite Performance: Cycling is the first in a new series of Elite Performance titles aimed at aspiring recreational athletes who typically train and compete at club level and above.  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In this exciting new book, Matt encourages you to think like a celebrity, presenting two of his highly acclaimed fitness and diet programmes for following at home and in your gym. The first, a 12-week plan, allows time to radically change your body in all ways - sculpting your shape, stripping fat and increasing fitness levels dramatically. It will leave you thinner, stronger, fitter and more energised. And once you have burnt the fat away, it will stay away. The second, a 2-week 'blitz' programme, is something that Matt uses with clients when they are in the final two weeks of training before their big moment.It is intensive, it is strict, and it will make you push yourself to a whole new level, but it will give you the opportunity to rid yourself of as much fat and fluid as possible in a very short time frame, and you will lose inches far more quickly than you thought you could. This programme is unapologetically challenging, but it does produce great results, quickly! While Matt knows that being ready for a 'red carpet' moment heightens the level of attention on a scale unlike almost anything else, he also understand that you can produce something similar yourself at any time, by setting clear goals, having a target, setting a timeline and also understanding the upsides and downsides of achieving or failing to reach your desired goal. So whether you are preparing for a special occasion such as a wedding day or simply aiming to get yourself into shape for the beach in summer, Matt provides the structure, the programme, the expertise and the guidance to help you to reach your intended goal, fulfil your potential and demonstrate that no obstacle is too big and no challenge insurmountable.\u003c\/p\u003e","brand":"Quadrille","offers":[{"title":"Default Title","offer_id":42971560149158,"sku":"9781844009640","price":19.9,"currency_code":"MYR","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0443\/8471\/4918\/products\/9781844009640_1_73cf7b84-05d4-41e3-a80b-1e046bf026eb.jpg?v=1656033881"},{"product_id":"mapping-le-tour","title":"Mapping Le Tour","description":"\u003cp\u003eMapping Le Tour charts the course of every race route in cycling's most prestigious event, including a special section on this year's 100th Tour de France. 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Each Tour de France race map is accompanied by statistics, including: * Race and stage distances * Highest point * Number of starters and finishers * Average speed * Jersey winners Twenty of Le Tour's iconic locations - many of which have featured in the Etape du Tour - are put under the spotlight, and an extended section on the 2013 race is included, with detailed maps and statistics on each of this year's stages.\u003c\/p\u003e","brand":"Collins","offers":[{"title":"Default Title","offer_id":42971591737510,"sku":"9780007509782","price":34.9,"currency_code":"MYR","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0443\/8471\/4918\/products\/9780007509782_1.jpg?v=1656034005"},{"product_id":"maintaining-mountain-bikes","title":"Maintaining Mountain Bikes","description":"\u003cp\u003eA comprehensive illustrated guide now updated with information on all of the latest bikes and equipment.Maintaining Mountain Bikes is the essential guide to getting the most out of riding and caring for any model and vintage of mountain bike, including the most recent versions and their components.Using detailed step-by-step photographs and clear text, two leading mountain bike experts show riders how to keep their equipment in tiptop shape. This updating of Mountain Bike Maintenance includes 100 new full-color photographs and fully revised text that covers the bicycle in detail from wheel to wheel, including:Bike parts terminologyBasic repair toolsRegular routines for maintenance and cleaningSafety routinesShimano chainsMending a broken chain, shortening a chain to single speed, deep cleaning a chainTwisted linksCrank and pedal repairsCantilever brakes and disc brakesFitting and adjusting brake blocks, a new brake cable and new brake unitsFitting a new gear cableTransmission troubleshootingTiresSuspensionCreaking noisesEvery mountain bike component is thoroughly described, including its location, function, maintenance, common problems and repairs, as well as its replacement and installation. The authors also recommend the essential tools to carry on board and how to do roadside repairs. 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Written by celebrated cycling journalist Tim Clifford and illustrated with over 50 specially commissioned diagrams, this official book gives an overview of each Cycling event and covers training safety, tactics and techniques, and standards of performance to aim for. Whether you are a beginner who simply wants to try a new sport or a budding Olympian who dreams of one day winning a gold medal, this concise and easy-to-use book will take you to the next level.\u003c\/p\u003e","brand":"Carlton Books Ltd","offers":[{"title":"Default Title","offer_id":42971595866278,"sku":"9781847326966","price":9.9,"currency_code":"MYR","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0443\/8471\/4918\/products\/london-2012-training-guide-cycling-9781847326966-29178460930226.jpg?v=1656034013"},{"product_id":"real-women-run","title":"Real Women Run","description":"\u003cp\u003ePractical and inspirational this book will show you how to fit running into your everyday routine as well as encouraging you every step of the way. Suitable for all abilities - from the virtual runner who hasn't actually got round to getting their trainers on to the experienced runner lacking motivation and at risk of grinding to a standstill. Backed by scientific research, expert advice and the experiences of female runners, Sam shows you how to stay motivated, the best food and drink for maximum energy, the optimum stretches for top results and how to keep your programme balanced, realistic and challenging but, above all, fun.\u003c\/p\u003e","brand":"Kyle Books","offers":[{"title":"Default Title","offer_id":42971663270054,"sku":"9780857830098","price":19.9,"currency_code":"MYR","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0443\/8471\/4918\/products\/9780857830098_1.jpg?v=1656034414"},{"product_id":"serious-mountain-biking","title":"Serious Mountain Biking","description":"\u003cp\u003eRide faster and smarter than ever before! Olympian, former national champion, and elite cycling coach Ann Trombley is your authoritative guide to learning how with improved-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. 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Conquer the US yourself on the Race Across America, or mountain bike your way through South Africa on the Cape Epic. 300 of the greatest cycling events to watch or ride, from the Tour de France to the biggest and best sportives. * Pro stage race: Follow the world's best across the Dolomites at the Giro d'Italia. * Road: Take after the professionals on the Etape du Tour of the Tour de France. * Mountain bike: Watch the professionals fly through the air in Valparasiso, Chile. * Night: Don't forget your lights for the London Nocturne. * Pro one-day race: Cheer on your heroes as they take on the cobbles of Paris-Roubaix. * Cyclo-cross: Conquer Yorkshire's Three Peaks on two wheels.\n* Long distance: Cycle across Africa in one of the world's longest bike races. * Track: Race against international riders at Herne Hill Velodrome during the Good Friday Track Meet. This list of ultimate cycling races is compiled by cycling writer Ellis Bacon, with contributions from some of the world's leading cyclists, including 2012 Milan-San Remo winner Simon Gerrans, and 2012 Tour of Britain and Tour of the Mediterranean champion Jonathan Tiernan-Locke.\u003c\/p\u003e","brand":"Collins","offers":[{"title":"Default Title","offer_id":42971986133158,"sku":"9780007482818","price":29.9,"currency_code":"MYR","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0443\/8471\/4918\/products\/9780007482818_1.jpg?v=1656038970"},{"product_id":"world-adventure-dives-hb","title":"World Adventure Dives (Hb)","description":"\u003cp\u003eWorld Adventure Dives\" is a luxurious photographic guide to the most exhilarating and fascinating diving experiences in the world. 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For nearly 50 years, Bicycling has brought its readers the most up-to-date advice on everything from training and gear to nutrition and stories of cycling's greatest stars.Now, for the first time, Bicycling gathers its best advice in The Big Book of Bicycling, a must-have book that cyclists of all levels can refer to again and again for answers to all of their cycling questions. Senior editor Emily Furia and her colleagues have gathered the latest, most useful information on getting started, buying gear, maintaining both road and mountain bikes, training for speed, racing techniques, understanding the rules of the road, and much more. 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It is an essential part of every cyclist's arsenal - whether you're grudgingly cycling to work in the rain or gearing up to be the next Bradley Wiggins, Chris Hoy or Victoria Pendleton.\u003c\/p\u003e","brand":"Sceptre","offers":[{"title":"Default Title","offer_id":42972175040678,"sku":"9781444767537","price":17.9,"currency_code":"MYR","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0443\/8471\/4918\/products\/9781444767537_1.jpg?v=1656039756"},{"product_id":"go-an-inspirational-guide-to-getting-outside-and-challenging-yourself","title":"Go!: An Inspirational Guide To Getting Outside And Challenging Yourself","description":"\u003cp\u003eWhether you are looking to find a new challenge on your doorstep, tempt friends to race one another at the weekend or create an epic seven-day challenge, GO! is the ultimate inspirational guide to getting outside and challenging yourself.\n                     Tobias Mews, adventure athlete, gives fantastic insight, practical guidance and expert tips on how to make and complete the perfect `Race-It- Yourself' adventure.\n                     Whether it's discovering a new place and a new way to get there, or reaching your nearest summit whilst racing your friend, Mews brings together all the kit, method and ingredients you need to get you out of your comfort zone and into an exhilarating adventure, big or small.\n                     Each entry is brought to life by Tobias' personal experience of creating and enjoying these escapes and is packed full of top tips, route points and even advice for those who want to push themselves further.\n                     Discover the thrill of a new escape, enjoy the pain and gain of completing a challenge and the fun and curiosity of trying something new. 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The bikes on display come from across Europe, East and South Asia and North America, not to mention examples from the southern hemisphere. The major bike manufacturers like Boardman, Giant and Fuji are of course featured, but also more maverick material from Biomega, Calfee and Daymak. 100 Best Bikes is the essential resource for anyone wanting to know about the best in design and engineering for every kind of bike.\u003c\/p\u003e","brand":"Laurence King","offers":[{"title":"Default Title","offer_id":42972390457510,"sku":"9781780670089","price":19.9,"currency_code":"MYR","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0443\/8471\/4918\/products\/9781780670089_1.jpg?v=1656041077"},{"product_id":"one-breath","title":"One Breath","description":"\u003cp\u003eOne Breath is a gripping and powerful exploration of the strange and fascinating sport of freediving, and of the tragic, untimely death of America's greatest freediver \n\n                    Competitive freediving-a sport built on diving as deep as possible on a single breath-tests the limits of human ability in the most hostile environment on earth. The unique and eclectic breed of individuals who freedive at the highest level regularly dive hundreds of feet below the ocean's surface, reaching such depths that their organs compress, light disappears, and one mistake could kill them.\n\n                    Even among freedivers, few have ever gone as deep as Nicholas Mevoli. A handsome young American with an unmatched talent for the sport, Nick was among freediving's brightest stars. He was also an extraordinary individual, one who rebelled against the vapid and commoditized society around him by relentlessly questing for something more meaningful and authentic, whatever the risks. 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With unparalleled access and masterfully crafted prose, One Breath tells his unforgettable story, and of the sport which shaped and ultimately destroyed him.\u003c\/p\u003e","brand":"Corsair","offers":[{"title":"Default Title","offer_id":42972391506086,"sku":"9781472152015","price":17.9,"currency_code":"MYR","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0443\/8471\/4918\/products\/9781472152015_1_0986f6ea-8627-47e7-8809-2e18ee4478a2.jpg?v=1656041079"},{"product_id":"the-ultimate-guide-to-fishing","title":"The Ultimate: Guide To Fishing","description":"\u003cp\u003eEssential tips and techniques for every keen angler. Once an essential skill required for survival, fishing is now seen as a hobby and even an extreme sport. Whether it's freshwater or saltwater, float-fishing or fly-fishing, the included 64 page book will guide you through over 15 types of fish, with tips and techniques to make the most out of any fishing experience. 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Think Wembley Stadium or the Eiffel Tower - James has conquered some of the most iconic locations in the world. \n                    Packed with death-defying POV pictures, Never Look Down tells how James faces down danger, where his favourite free climbing locations are, and takes you to the top of the world.\u003c\/p\u003e","brand":"Blink","offers":[{"title":"Default Title","offer_id":42972457566374,"sku":"9781911274384","price":24.9,"currency_code":"MYR","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0443\/8471\/4918\/products\/9781911274384_1_d224e569-1e0c-4304-b5b7-673202ed2d8f.jpg?v=1656041294"},{"product_id":"triathletes-in-motion-1","title":"Triathletes In Motion","description":"\u003cp\u003eTraditionally the focus of triathlon is on volume, intensity and training periodization which consists typically of doing particular workouts during the months, weeks and days leading up to a race. 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Using these unique matrixes as your guide, you'll recover from injuries more quickly and understand what you need to do to prevent their reoccurrence. Healthy Running Step by Step is a must-have guide if you've ever been injured, are recovering from an injury, want to prevent injuries, or run injury-free for decades to come.\u003c\/p\u003e","brand":"Fair Winds","offers":[{"title":"Default Title","offer_id":42973081436326,"sku":"9781592336050","price":24.9,"currency_code":"MYR","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0443\/8471\/4918\/products\/9781592336050_1.jpg?v=1656046252"}],"url":"https:\/\/bookxcess.myshopify.com\/collections\/outdoor.oembed?page=3","provider":"Staging Site ","version":"1.0","type":"link"}