Triathletes spend a lot of time and money making sure they have the right gear, optimizing their training plans, and selecting their races. And part of that preparation for big race days is taking care of diet to be sure the body is properly fed to maximize athletic performance. Enter "The Complete Nutrition Guide for Triathletes, a" thorough nutritional guidebook tailored specifically for the three-sport athlete to reach his triathlon goals and to cross the finish line with the best nutrition plan possible. Dr. Jamie A. Cooper brings to the book her expert knowledge about nutrition and exercise combined with her extensive experience as an active triathlete. The book covers each essential nutrient, offers up tailored nutritional plans for Sprint, Olympic, and Ironman races, and troubleshoots nutrition-related issues specifically concerning the triathlete.

Following in the successful footsteps of the groundbreaking Boat Maintenance Bible and Boat Repair Bible this new title in this popular series of all-encompassing technical reference bibles presented in an accessible, modern and attractive way is sure to be the boater's godsend. Electrics are a notoriously tricky aspect of boat ownership and maintenance - both critical to the operation of the yacht or motorboat and prone to breaking down in the damp atmosphere and bouncy conditions. This is the book that will take owners through all the likely problems and solutions including making new installations of equipment, reviving an old boat and correcting electrical faults on their current craft. Equally useful for yacht or motorboat owners and illustrated with helpful photos, detailed close-up shots, step by step exploded diagrams and instructions, this is a book every owner should keep aboard.

The Global Maritime Distress and Safety System (GMDSS) - the maritime equivalent to the emergency services number - provides a fast and efficient way of calling for assistance at sea, whatever the size of craft or its location. Denise Brehaut explains the operation of the system as a whole and clearly outlines the procedures required to get help quickly, as well as covering the syllabi of the General Operator's Certificate (GOC), the Long Range Certificate (LRC) and the Restricted Operator's Certificate (ROC). Concise descriptions of channel usage, call signs, types of transmission and equipment allow novices as well as long-time users to thoroughly understand this life-saving communications system. The 6th edition of GMDSS incorporates all the changes to the regulations that came into force in 2009 as well as the 2016 system updates. GMDSS: A User's Handbook has proved an invaluable reference for exam candidates and equipment users alike for almost 20 years - it is the GMDSS bible. The clear and lucid text is supported with illustrations, handy Q&A sections and a quick-reference revision guide for GOC and LRC students. Since it was first published, this book has helped explain the system for anyone using GMDSS and has been excellent pre-course reading for students.

The only book devoted completely to slicing todays ropes, this fully illustrated, step-by-step guide has been expanded and enhanced in this new edition and now covers wire splices, and splices in Spectra and Kevlar ropes as well as Dacron braid and traditional three-strand. The Splicing Handbook includes every splice project a boater will ever need.

'It is the cheapest bit of go-faster gear you can buy...' - Robert Lloyd, Island Sailing Club 'One of the most readable books on the complex subject of sailing faster, and without doubt, a must for every racing sailor' - Yachts and Yachting Some people like to sail. Some people like to sail fast. This is a book about sailing faster. During the past few decades there has been a revolution in the way some boat designers and sailors have thought about, designed, built and sailed their boats. This book is about the new ideas which have led to these greater speeds and the faster sailing techniques which have been developed to achieve them. High Performance Sailing has become the standard reference work on high speed racing techniques - the bible for racing sailors, from dinghies right through to America's Cup boats. Ground-breaking in its thinking on boat speed, strategy and tactics, and timeless in its application, it is a book 'which no serious racing yachtsman should be without.' (Kelvin Hughes) Now in its second edition, High Performance Sailing has been brought right up to date with new information, the discoveries from new boat testing and new developments.

The aim of this book, with its superb step by step photographs and detailed diagrams is to enable every owner to understand the workings of an outboard motor (2 or 4 stroke) and be able to fix it with relative ease. It includes: an explanation of the different parts that make up the engine and how they interact; how fuel is transformed into propulsion; regular maintenance and repair worksheets to help even the most mechanically ignorant to work on their outboard engine with confidence; the most common causes of breakdown; troubleshooting tables to allow you to diagnose and fix the most common engine problems and advice on how to winterize your outboard in one short afternoon. After reading this book, your outboard will no longer be a potential bother to you but an ally for better boating.

This is a book with no practical purpose whatsoever. As any fan of Dave's would probably guess, a book by him won't make you a better sailor, and it won't provide any instruction on boat maintenance. But it will entertain - his light but observational writings tap the rich well of all those things that sailors know but few dare admit. The Impractical Boat Owner is a collection of Dave's columns for Practical Boat Owner magazine, expanded for the book, and with additional 'Lessons Not Learned' hints and tips boxes, all accompanied by Jake Kavanagh's wonderful cartoons. Taking us from Dave's first flounderings afloat to more recent, er, flounderings afloat, themes covered include: - first attempts at sailing - how not to sail singlehanded - mysteries of maintenance - how not to sail with a dog - the impenetrable mysteries of navigation and weather - how not to race The Impractical Boatowner is an antidote to all that's written about expensive shiny new yachts, self-improvement, the quest for qualifications and practical skills.

In 1967, in celebration of Canada's 100th birthday, Les Voyageurs left Rocky Mountain House, Alberta, in ten 26-foot canoes. These one hundred gallant men, representing eight provinces and two territories, travelled 5,286 kilometres to Expo '67 in Montreal. The trip took them across such major lakes as Winnipeg, Lake of the Woods, Superior, Nipissing, Huron and Georgian Bay and through 68 grueling portages. After 104 days of travel, the team from Manitoba paddled into the Expo site as the winners and claimed first prize.
In "Whitewater Devils" Boudreau includes an unbelievable collection of adventures that take place on, in and below the raging rivers and mighty lakes of BC. There are the "grizzly" stories of wildlife photographer Leon Lorenz and the tales of Ian Norn, whose love of kayaking has taken him to roaring rapids and canyons that were out of the reach of humans just a few short years ago. Then there is diver Russ Logan, whose normal day on the job sends him swimming through 85 feet of 36-inch pipe beneath four feet of riverbed or, on another occasion, into the darkness of the Nechako River to remove a drowned moose that was caught in the trash rack of a pulp mill.
In his eighth collection, Boudreau once again shares the stories of the brave, adventurous--sometimes foolhardy--men and women of Northern BC and beyond.

'So I began thinking again of those two white blanks on the map, of penguins and humming birds, of the pampas and of gauchos, in short, of Patagonia, a place where, one was told, the natives' heads steam when they eat marmalade.' So responded H.W. 'Bill' Tilman to his own realisation that the Himalaya were too high for a mountaineer now well into his fifties. He would trade extremes of altitude for the romance of the sea with, at his journey's end, mountains and glaciers at a smaller scale; and the less explored they were, the better he would like it. Within a couple of years he had progressed from sailing a 14-foot dinghy to his own 45-foot pilot cutter Mischief, readied for her deep-sea voyaging, and recruited a crew for his most ambitious of private expeditions. Well past her prime, Mischief carried Tilman, along with an ex-dairy farmer, two army officers and a retired civil servant, safely the length of the North and South Atlantic oceans, and through the notoriously difficult Magellan Strait, against strong prevailing winds, to their icy landfall in the far south of Chile. The shore party spent six weeks crossing the Patagonian ice cap, in both directions, returning to find that their vessel had suffered a broken propeller. Edging north under sail only, Mischief put into Valparaiso for repairs, and finally made it home to Lymington via the Panama Canal, for a total of 20,000 nautical miles sailed, in addition to a major exploration 'first' all here related with the Skipper's characteristic modesty and bone-dry humour, and many photographs.

This is the manual endorsed by professional guides, instructors, and recreational river runners everywhere. With comprehensive step-by-step coverage starting with the first run, it includes tips from top guides, outfitters, and instructors, plus the most complete guide to Class V rafting techniques ever assembled. This is the completely revised and updated successor to Bennetts best-selling manual, Rafting!.

There is deep mystery and profound satisfaction in finding your position on earth by reference to the sun, moon, and stars--not to mention profound relief when the GPS receiver stops working in mid-passage. That is why knowledge of celestial navigation is still a rite of initiation, and its practice still a favorite pastime among serious cruisers.

That this edition of Celestial Navigation for Yachtsmen should appear 44 years after the first British edition and 27 years after its first publication in the U.S. is eloquent testimony to the authors clear, concise explanation of a difficult skill. Through those years, Celestial Navigation for Yachtsmen has been the best-known, best-loved primer on the subject throughout the English-speaking world. It successfully teaches sailors who have been demoralized by bigger books. It remains the famous little book on celestial navigation.

Among other changes, this edition substitutes the Nautical Almanac for the Air Almanac, discusses the short tables based on H.O. 211, expands the discussion in a few areas, fine-tunes it in others, and shows how to advance a line of position for a running fix from sun sights. The only mathematics involved are straightforward addition and subtraction.

Celestial Navigation for Yachtsmen has spawned many imitators over the years, but its still the best--with this new edition more than ever.

Since the late 1950s, when the first plastic sailboat shocked the New York Boat Show, fiberglass boatbuilding has gone through classic growing pains. Longtime yacht broker and marine surveyor Henry Mustin has seen it all: the slow acceptance of those early, heavy boats; the market boom of the lighter boats of the 1970s; the boat pox scare of the 1980s; and the continued lack of industry standards that makes buying and owning a fiberglass boat an adventure. In Surveying Fiberglass Sailboats Mustin explains what to watch for in a used sailboat from each era, and how to ferret out the hidden defects in any boat. He shows how to estimate the cost of repairs and the value of a boat. And he addresses the question: When is a fiberglass boat too used up to save?

Mustins part-by-part look at hull, deck, rig, and machinery is both a minicourse for transforming used-boat shopping from a game of craps to a science, and the first step in a holistic boat maintenance program. His discussion of the significance of cracks found in aging hulls and decks is the most thorough in print. He is not shy in assessing the lack of regulation of professional surveyors, nor does he shrink from pointing a finger at shoddy building practices.

Having a used boat surveyed is a critical prelude to buying it. Yet a professional survey is expensive--several hundred dollars. Surveying Fiberglass Sailboats will enable you to conduct your own surveys while narrowing the field, then monitor a professional surveyors performance when selecting your target boat.

Theo Dorgan's gripping account of a transatlantic voyage on the schooner Spirit of Oysterhaven-from the Caribbean to the coast of his native Cork-is both travelogue and meditation, interior journey and outward voyage of exploration. Dorgan's meticulously exact account of the labour and skills involved could well act as a handbook for anyone prompted to repeat the adventure. His feel for the history of the sea and sailing, drawn from wide reading, is tested against the practical realities of what is involved in such an ambitious undertaking. The qualities of endurance and willingness he must find in himself, the shared experiences that make four individuals into a crew, all these come as a succession of revelations. He brings a poet's eye to the immensities of the ocean, its lore, its mysteries and its secrets. As so many before him, he will learn that what you find on the journey, not the destination, is what matters. "A book for everyone"-Doris Lessing "This book exerts a form of curious hypnosis which stealthily insinuates its rhythms into your mind. It keeps you alert while somehow lulling you into a drift of easy reading. This enticing travelogue's curious spell is slow and incremental, yet all the more potent for being stealthy." -THE SCOTSMAN

Southeast Coast of Puerto Rico Plans include: Pasaje Medio Mundo Ensenada Honda Palmas del Mar Puerto Arroyo & Puerto Patillas

Who says you have to travel far from home to go on a great hike, paddle, or bike ride? Best Outdoor Adventures Asheville details forty of the best hikes, paddles, and bike routes within an hour's drive of the Land of the Sky (along with extra information on climbing and camping adventures), perfect for the urban dweller and suburbanite who may be hard-pressed to find great outdoor activities close to home.

Erik Petkovic's Lake Erie Technical Wreck Diving Guide is packed with tales of sailing ships and steamers that foundered, succumbed to storms, collided and were engulfed in flames. Ships that sunk more than once, or were involved in wars, slave escapes and catastrophic collisions on the shallowest of the Great Lakes. There are some whose full story is still a mystery waiting to be discovered. The author's original research reveals daring tales of deep salvage, valuable cargo, submarines, experimental engineering, unknown wrecks, and missing, yet-to-be-discovered vessels. This new guide brings to life the lost history of the ships, passengers and crew. Then there are the dives themselves. Some of the wrecks are remarkably intact for their age. Features which can be seen include complete wooden ship's wheels, standing masts, rudders, propellers, portholes, boilers, and steamship hogging arches. As well as a description, each wreck's current condition, location, dimensions, hazards and highlights are given. Photos and archive materials also help bring these rarely dived wrecks to life.

The Diver's Tale is an unvarnished account of real British diving, based on the author's 40+ year experience. Britain is an island nation so, unsurprisingly, scuba diving is a popular British pastime enjoyed by thousands of keen participants and just as many of the armchair variety. A carefully-structured programme of training ensures that UK divers are well-prepared for the challenging conditions which may be encountered beneath our seas. Or does it? How many trainee divers were taught about the perils of high-speed testicular trauma during descent? Or the dangers of having sex in a tent with a deaf person? Why bacon should be in your first aid kit. How to build a space shuttle using salvaged ammunition? Or why the name Valerie is so very special? During a 40-year plus odyssey through the strange and exotic world of British diving, Nick Lyon and his disparate collection of buddies have answered all these questions from personal experience, and many more besides. It may not be pretty, it may not be painless, but it is real British diving. The Diver's Tale is not a diving manual - quite the opposite. How not to do it, why not to do it, when not to do it and who not to do it with.

The Adlard Coles Book of Navigation is the perfect reference for anyone following an RYA navigation course, from Day Skipper through to Yachtmaster Offshore and for any seafarer requiring a knowledge of navigation. This highly practical book explains everything the reader needs to know to navigate a yacht or motorboat from one port to another safely and accurately. Using clear diagrams, worked examples and colour photographs throughout, Tim Bartlett explains each stage of navigation, including electronic navigation. 'Excellent bestselling reference...you should be able to do it once you've read this!' Kelvin Hughes "Particularly useful for readers with little navigational experience...will also appeal to anyone studying for navigational qualifications.' The Nautical Magazine 'A must-have for any coastal and offshore yachtsman.' Yachting Monthly

The most comprehensive canoeing techniques book ever is now available for the first time in paperback.

Illustrated with 600 full-color photographs, this wide-ranging book is designed with both beginner and seasoned canoeists in mind. Gary & Joanie McGuffin, North America's most celebrated canoeing couple, discuss issues rarely covered in other how-to guides, such as developing fitness and balance.

The book offers first-hand, experience-based instruction on outfitting, reading the river, paddling strokes for all flatwater and whitewater conditions, advanced turns and maneuvers, portaging, safety and rescue techniques - even how to tie a canoe on your vehicle.

Recommended by both the American Canoe Association and the Canadian Recreational Canoeing Association, Paddle Your Own Canoe features: Canoeist's vocabulary Selecting the right canoe Selecting the right paddle Portaging techniques Self-rescue techniques Solo whitewater spins Complete flatwater techniques Complete whitewater techniques

'A masterpiece.' New Yorker 'Wholly riveting, brilliantly researched.' Evening Standard 'A meticulous investigation into the seeds of disaster... fascinating, uncomfortable reading.' Sunday Times In 1968, Donald Crowhurst was trying to market a nautical navigation device he had developed, and saw the Sunday Times Golden Globe round the world sailing race as the perfect opportunity to showcase his product. Few people knew that he wasn't an experienced deep-water sailor. His progress was so slow that he decided to short-cut the journey, while falsifying his location through radio messages from his supposed course. Everyone following the race thought that he was winning, and a hero's welcome awaited him at home in Britain. But on 10 July 1968, eight months after he set off, his wife was told that his boat had been discovered drifting in mid-Atlantic. Crowhurst was missing, assumed drowned, and there was much speculation that this was one of the great mysteries of the sea. In this masterpiece of investigative journalism, Nicholas Tomalin and Ron Hall reconstruct one of the greatest hoaxes of our time. From in-depth interviews with Crowhurst's family and friends and telling excerpts from his logbooks, Tomalin and Hall develop a tale of tragic self-delusion and public deception, a haunting portrait of a complex, deeply troubled man and his journey into the heart of darkness.

This book puts an end to the drudgery of merely counting laps by showing you how to create your own individual fitness program--and have fun doing it!

Learn how to:

• Determine your own fitness level
• Choose an appropriate training program and build upon that program with a variety of innovative workouts
• Use a timing clock and interval training to increase your speed and endurance
• Use various training equipment, such as kick boards, hand paddles, and swimming fins to strengthen stroke technique
• Improve your cardiovascular fitness, muscle tone, and flexibility

Included for quick reference are tips for streamlining strokes, checklists for proper stroke execution, and a helpful glossary of training terms as well as a section on the joys and challenges of open water swimming.

Ramon Navarro, a third-generation subsistence fisherman and farmer who lives on the coast of Chile at Punta Lobos, learned to surf on a busted surfboard left by a visiting surfer. Since then he has become one of the top-ten big wave riders. He has used his surfing accomplishments to protect his home break, and he is admired around the world as an environmental activist: he fights resort development on the point, the building of pulp mills along on the coast, and sewage pipes that pollute the ocean off Pichilemu. Editor Chris Malloy created the film and book The Fisherman's Son, which focuses on Ramon's rise to big wave fame and how Ramon is using that notoriety to make his voice heard on activism issues. Contributors to the book include Gerry Lopez, Josh Berry, and Jack Johnson. Part of the proceeds to the book and film will be used to support Ramon's environmental efforts.