...Methods of Heart Rate Training …………………………….. 79 Open Water Swim Tips and Techniques ………………….. 85 Tips for Riding in Traffic ……………………………………... 91 3 © 1999-2005 The Kent Group and Tri-Newbies Online. All rights reserved. www.trinewbies.com 4 © 1999-2005 The Kent Group and Tri-Newbies Online. All rights reserved. www.trinewbies.com 11 Week Calendar 11 Week Sprint Distance Program – Beginner 11 Week Calendar Mon OFF Tue Run: 15 min Wed Bike: 5 miles Thurs Swim: 200 yards Fri OFF Sat Run: 15 min Sun Bike: 5 miles OFF S: 200 yds R: 15 min Bike: 6 miles Swim: 200 yards OFF Run: 20 min Bike: 8 miles OFF S: 200 yds R: 20 min Bike: 6 miles S: 300 yds W: 30min OFF Run: 30 min Bike: 10 miles OFF S: 300 yds R: 20 min Bike: 8 miles S: 300 yds W: 30 min OFF Run: 40 min Bike: 10 miles OFF Run: 20 min Run: 30 min Swim: 300 yards Swim: 400 yards BRICK Swim: 400 yards Swim: 400 yards Run: 40 min Run: 40 min Bike: 12 miles Bike: 15 miles OFF BRICK OFF Run: 30 min Swim: 400 yards BRICK...
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...Climbing Rock climbing is an activity that can be performed individually or as a group. It involves ascending a steep object e.g. a rock face. Climbing is usually done with specialist equipment such as rope, harness and climbing shoes. The national governing body for climbing is the BMC, British mountaineering council. There are many places around the world that you can climb, some are natural and some manmade. There are many different types of climbing for example, top rope, lead, bouldering and solo climbing. Climbing is a popular sport in the UK and there is an increasing number of people taking up climbing, one of the reasons for this is because no matter what age or ability climbing is available to everyone. The grading system rates a climb according to its technical difficulty of the route. A hard grade would be 9+ and an easier grade would be an F4. There are thousands of places around the world with some amazing places to climb and there are also lots of indoor climbing walls which give you a great opportunity to climb whatever the weather. Climbing competitions are held all over the globe and there is coverage of some of the bigger events on TV and the internet which inspires more and more people to want to take part. Climbing is a good way to develop team work, trust and communication in groups. Orienteering The aim of orienteering is to navigate yourself around a map finding the different check point spots as you go. Participants must decide the best route on the...
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...their cost on the production and the inventory. Let x4m be the amount of mountain bikes produced in April Let x5m be the amount of mountain bikes produced in May Let x6m be the amount of mountain bikes produced in June Let x4r be the amount of road bikes produced in April Let x5r be the amount of road bikes produced in May Let x6r be the amount of road bikes produced in June Since each mountain bike frame costs $200 and each road bike costs $250, then the total production cost would be 200x4m+x5m+x6m+250(x4r+x5r+x6r). The carried-over inventory costs $10 for each bike frame. We got 150 in store before the three-month production plan and it costs 150∙10=$1500. Then for each month, we have 50+x4m+100+x4r-1300 for the carryover from April to May; 50+x4m+100+x4r-1300+x5m+x5r-1700 for the carryover from May to June. Hence these carryovers are going to cost $10 for each as well. Put everything together and simplies it we have the objective function: Minimize Z=220x4m+210x5m+200x6m+270x4r+260x5r+250x6r-38500 For resources constraints, the machine time and labor cannot exceed the available amount. We have the following constraint functions: 1.5x4m+1.6x4r≤3000; 1.5x5m+1.6x5r≤3000; 1.5x6m+1.6x6r≤3000; x4m+1.2x4r≤2400; x5m+1.2x5r≤2400; x6m+1.2x6r≤1800; For inventory constraints, it wants to end the month of June with inventories of 100 of each frame. Because we already have 50 mountain bikes and...
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...Freeride Mountain Biking There are many forms and activities that evolve in the sport of mountain biking. Whether you enjoy riding for fun, exercise, or be competitive in the sport, there is usually a type of riding that may appeal to just about anybody. Various types of riding may include the casual rider, the competition road biker, or from the adventure seeking cross country rider, or maybe you are like myself and love the thrill and adrenaline of the freeriding part of the sport. Freeriding in my opinion is the most fun and rewarding style of riding especially if you enjoy nature, although it can be extremely dangerous. “Freeride is a discipline of mountain biking closely related to downhill biking and dirt jumping focused on tricks, style, and technical trail features. It is now recognized as one of the most popular disciplines within mountain biking.” [1] The expression freeriding was originally adopted by snowboarders, meaning riding without a set course, goals, or rules on natural terrain. In mountain biking, it is riding trails with the most creative line possible that includes style, amplitude, control and speed. Freeriding takes place down a challenging mountainside with many single track trails that have numerous different obstacles as you descend downwards through the rocks and trees. In our area, the best place to travel to is none other than Upper Peninsula’s beautiful Marquette that offers some of the best mountain biking around. Single track trails...
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...across United the States. The audience that I want to attract will be all ages of youth and young adolescent that want to donate old bicycle parts and skateboards, which can be refurbished. Millions of children are in foster care, group homes and orphanages without any family guide and left alone in the system. Most families in low income cannot afford to offer bikes or skateboards for their children. If you have and old bike that you do not want or old skateboard that in your way or want donate it to On the Go BMX and Skateboard for kids. First goal to get people too donated their bikes, skateboard and gear to the children. Second goal to established volunteers and people to sign up and volunteer their time to help build bikes, skateboards and offer free lesson in the area of their town or city. Third goal would like my website to offer awareness about our cities that need more volunteer to help with young adolescent that are raise within the system without any role models. Our devotion to the youth well help organization ON THE GO BMX and SKATEBOARD grow across the United States. Have my picture of people working on bikes and skateboard posted on my website so other people can see how the organization helping the youth. Dreamweaver will be the designed tool I will use to build my website. ON THE GO BMX AND SKATEBOARD will be my domain name that I will use. Assignment 2 1. Keep publication update constantly of the website so everyone can see the website still active....
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...Name Lesson 3.1 Estimate with 1-Digit Divisors Estimate the quotient. 1. 2ͤෆ 624 2. 6ͤෆ 534 3. 7ͤෆ 2,429 4. 8ͤෆ 3,008 5. 1,734 Ϭ 6 6. 224 Ϭ 7 7. 328 Ϭ 4 8. 2,331 Ϭ 9 9. 2,892 Ϭ 6 10. 4,168 Ϭ 8 11. 541 Ϭ 7 12. 263 Ϭ 5 Problem Solving and Test Prep 13. A shipment of motorcycles weighs 14. Another shipment of motorcycles weighs 2,776 pounds. The shipment included 8 identical motorcycles. About how much did each motorcycle weigh? 2,079 pounds. This shipment included 7 mountain bikes. About how much did each mountain bike weigh? 15. Mr Jones drove 571 miles in 4 days. If he 16. John traveled 885 miles in 3 days. If he drove the same number of miles each day, what is the best estimate of how far Mr. Jones drove on the first day? traveled the same number of miles each day, what is the best estimate of how far John drove on the first day? A 162 mi C 115 mi A 190 mi C 300 mi 140 mi D 96 mi B 268 mi D 250 mi B PW14 MXENL09AWK5X_PH_C03_L1.indd PW14 Practice © Harcourt • Grade 5 7/2/07 2:20:28 PM Name Lesson 2.6 Choose a Method 820 ϫ 10 _ 2. 5,129 ϫ 18 __ 452 ϫ 726 __ 92,322 8,200 328,152 6. 500 ϫ 12 3. 7. 375 ϫ 218 6,000 10. 400 ϫ 320 4. 304 ϫ 21 _ 81,750 Possible estimates are given. Estimate the quotient. 5. 1,200 1. 2ͤෆ 624 ϫ 12 __ 6,384 8. 40 ϫ 5,000 14,400 2. 6ͤෆ 534 300; 400 3. 7ͤෆ 2,429 80; 90 4. 8ͤෆ 3,008 300; 400 300; 400 9. 112 ϫ 83 9,296 200,000 11. 785 ϫ 122 128,000 Lesson 3.1 Estimate with 1-Digit Divisors...
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...lightweight mountain bicycles to cycling enthusiasts and rents bikes to tourists who enjoy visiting Alberta’s Rocky Mountains during the spring, summer, and fall seasons. Prices for these lightweight, aluminum-framed bicycles typically range between $1,000 and $3,000. You would like to introduce a line of less expensive alloy-composite bicycles called Ecobikes in your store to compete with local retail giants in Calgary, a large, neighbouring city. Low prices for the metal-framed mountain bikes these stores sell have undercut your store’s profits over several years. Prices for a new line of low-cost alloy-composite bicycles manufactured and assembled in Canada range from $400 to $700, far less than all-aluminum bikes. Writing Task 1. Address an e-mail to Ms. Leigh Saddle, Sales Representative for Ecobikes, a bicycle-manufacturing company located in Mississauga, Ontario: lsaddle@ecobikes.ca. 2. Add an appropriate subject line. 3. Establish a friendly tone in the salutation. 4. Write a three-paragraph e-mail. 5. Outline the theme of your e-mail in a topic sentence. This topic must relate directly to your subject line. Support this sentence with several related sentences. Be advised that one sentence does not constitute a paragraph. 6. Request information from Ms. Saddle about one of the following topics: 1. a choice of alloy-composite bicycle models for children, men, and women 2. a price range for various bike models 3. warranty options 4. parts, service, and repairs ...
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...Bikes to Rwanda: A Story of Prosperity XXX XXX ETH/316 November 26, 2012 XXX XXX Bikes to Rwanda: A Story of Prosperity Stumptown Coffee Roasters is a small coffee roaster in Portland, Oregon that buys its fair trade coffee from co-ops around the world, including the Karaba Co-op from Rwanda, Africa. During a meeting Stumptown asked the Karaba what they needed. One of the answers was bikes to help transport the coffee from the hills to the processing centers. Thus, the Bikes to Rwanda Project non-profit organization was born. Bikes to Rwnada was started to help the developing communities achieve economic stability, sustainability, prosperity and even pride. With help from bicycle maker Tom Ritchey, founder of Ritchey Design, Bikes to Rwanda designed bikes with longer frames to be able to transport up to 350 lbs. Until Bikes to Rwanda started providing bikes, workers had to carry bags full of cherries up and down the steep muddy unpaved hills one bag at a time. Now, workers can carry up to two bags at a time and much quicker than before. Tom Ritchey also help to found Project Rwanda, another non-profit organization dedicated to provide coffee bikes to West Hills Coffee. Rwanda is a war-torn country in Africa. One of Rwanda’s main products is coffee. After years of war and genocide, the country’s coffee farms were destroyed and poverty was high. Bikes to Rwanda provides bikes at a discounted rate of around $120 (GOOD Worldwide, LLC, 2007). Those who want...
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...Case Study | Ducati: | | | | | Content 1. Summary 1 2. The Problem 1 3. Cast of Characters 2 3.1. People 2 3.2. Institutions 2 4. Chronology 3 5. Issues 5 5.1. SWOT analysis 5 5.2. Porter’s generic strategies analysis 8 6. Options 9 6.1. Focus on their core business 9 6.1.1. Advantages 9 6.1.2. Disadvantages 10 6.2. Expand to the leisure market 10 6.2.1. Advantages 10 6.2.2. Disadvantages 10 7. Recommendation 11 7.1. Focusing on their core business 11 7.2. Reasoning and Rationale 11 8. Plan of Actions 12 8.1. Invest in technology 12 8.2. Focus on their design 12 8.3. Make the sport a culture 12 8.4. Invest in the brand 12 8.5. Branding towards children 13 Summary Ducati is an Italian racing-motorcycle manufacturer whose products are characterized by unique engine features, innovative design, advanced engineering and overall technical excellence. In its 80 years of history, the company has won eleven of the last thirteen World Superbike Championship titles and many more individual victories. Ducati produces motorcycles in four market segments which vary in their technical and design features and intended customers: Superbike, Supersport; Monster and Sport Touring. The motorcycles are sold in more than 40 countries worldwide, with a primary focus in the Western European and North American markets. Despite its success in racing and products, the company went almost bankrupt in 1996 when it was taken...
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...I. EXECUTIVE SUMMARY FreeRiders, Inc. is one of the leading specialty mountain bike design and manufacturing firms in the world, and caters to professional cyclists, primarily in the mountain bike/extreme sport sub-category. Despite its reputation as a leader in competitive cycling, FreeRiders receives the majority of its revenue through high-end mountain bike sales. Each FreeRiders bicycle is hand-made in the US in FreeRiders’ machine shop in Everett, Massachusetts, consistent with the FreeRiders mission to “produce high-quality custom, one of a kind bicycles in the USA… designed and manufactured by and for the professional road and extreme sport rider.” As a small company with fewer than twenty full-time employees and a host of freelance and part-time help, FreeRiders, Inc. is faced with strong competition in the category from larger bike manufacturers who, in recent years, have increased their advertising and PR budgets by an estimated seventy-five percent, and offset their costs by pushing production overseas. Economic pressures due to inflated production costs and competitors’ increased market share have lead FreeRiders to re-assess its goals for the future. This new strategic plan will unfold in several phases and include a 9-month-to-market new product line extension, a five year plan to increase revenue to between two and five million, and a long term plan to ensure the company’s viability ten years and beyond. II. ENVIRONMENTAL ANALYSIS FreeRiders, Inc...
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...lightweight mountain bicycles to cycling enthusiasts and rents bikes to tourists who enjoy visiting Alberta’s Rocky Mountains during the spring, summer, and fall seasons. Prices for these lightweight, aluminum-framed bicycles typically range between $1,000 and $3,000. You would like to introduce a line of less expensive alloy-composite bicycles called Ecobikes in your store to compete with local retail giants in Calgary, a large, neighbouring city. Low prices for the metal-framed mountain bikes these stores sell have undercut your store’s profits over several years. Prices for a new line of low-cost alloy-composite bicycles manufactured and assembled in Canada range from $400 to $700, far less than all-aluminum bikes. Writing Task Address an e-mail to Ms. Leigh Saddle, Sales Representative for Ecobikes, a bicycle-manufacturing company located in Mississauga, Ontario: lsaddle@ecobikes.ca. Add an appropriate subject line. Establish a friendly tone in the salutation. Write a three-paragraph e-mail. Outline the theme of your e-mail in a topic sentence. This topic must relate directly to your subject line. Support this sentence with several related sentences. Be advised that one sentence does not constitute a paragraph. Request information from Ms. Saddle about one of the following topics: a choice of alloy-composite bicycle models for children, men, and women a price range for various bike models warranty options parts, service, and repairs...
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...often true and sometimes false, sadly there is definitely a high amount of false advertisement. Knowing which advertisements are what they are claiming to be can be almost impossible. Completing research on the desired product and choosing the company that makes the highest quality product while offering a competitive price is the best way to proceed. The marketing for recumbent bicycles does not use every media outlet that is available for advertising. Most of the advertising for recumbent bicycles is through the Internet and magazines. Another method of advertising used is through the use of celebrities, such as Lance Armstrong. Advertisement through product placement is also used in movies and television. Word of mouth advertising has also been a source for sales in relation to these bicycles. These types of bicycles are used in multiple publicized races and as a result indirect marketing was achieved. (Champion Cycling) Recumbent bicycles are unique, especially when compared to the typical bicycle that consumers have been using for many years. The makers of these bikes chose to advertise mainly through the Internet because they thought consumers were already aware of the product and...
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...Definition Days in Plan 5 Days[->4] Rest Between Sets: 1:00-1:30 minutes Duration 85 Min per session DAY 1 Day 1 - Cardio[->5] 1. Treadmill[->6] Duration:|40 Min|Intensity:|65% | Day 1 - Upper Body[->7] 1. Arnold Press[->8] Sets:|2|Reps:|12| |||| 2. Ball Incline Dumbbell Press[->9] Sets:|2|Reps:|12| |||| 3. Exercise Ball Dumbbell Chest Pullovers[->10] Sets:|2|Reps:|12| |||| 4. Lat Pulldown[->11] Sets:|2|Reps:|12| |||| 5. One Arm Row[->12] Sets:|2|Reps:|12| |||| 6. Straight Arm Pulldowns[->13] Sets:|2|Reps:|12| |||| 7. Dumbbell Curls[->14] Sets:|2|Reps:|12| |||| 8. Tricep Kickbacks[->15] Sets:|2|Reps:|12| |||| 9. Abdominal Barbell Rollouts[->16] Sets:|3|Reps:|12| |||| DAY 2 Day 2Day 2 - Cardio[->17] 1. Recumbent Bike[->18] Duration:|40 Min|Intensity:|65% | Day 2 - Lower Body[->19] 1. DeadLift[->20] Sets:|3|Reps:|12| |||| 2. Hack Squat[->21] Sets:|3|Reps:|12| |||| 3. Leg Press[->22] Sets:|3|Reps:|12| |||| 4. Push Press [->23] Sets:|3|Reps:|12| |||| 5. Seated Calf Raises[->24] Sets:|3|Reps:|12| |||| DAY 3 Day 3 - Cardio[->25] 1....
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...age of 55 may take part in programs that challenge them to remain active and involved in the larger community (District of Columbia, 2013). DPR operates 127 tennis courts across the District. There are multiple courts available in every ward, with a premier tennis facility. DC Department of Parks and Recreation (DPR) Fitness Centers are maintained by the Athletic Programs Administration (APA) at DPR centers across the District. DPR Fitness Centers offer a wide variety of wellness and fitness activities with equipment to maintain or improve your physical fitness. Fitness Centers feature a variety of equipment including elliptical cross-trainers, stationary cycles, treadmills, rowing machines, free weights, weight machine, upright bikes, recumbent bikes and stair climbers (District of Columbia). DPR works with the community to establish garden across the District. DPR currently has 13 community gardens under its jurisdiction. Blueline Security Services offer...
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...Tyler Anderson Dr. Kirk Exercise Physiology Sunday, December 4, 2011 Moderate-Intensity Exercise and its Reduction of Chronic Stress Burnout in College Women who Perform no Regular Physical Activity Introduction: If you were to go out and ask 12 random people on the street what their definition of stress was, you would more than likely get 12 different answers. This is due to the fact that there is not a definition of stress that everyone can agree on. In 1936, Hans Selye coined the term stress, defining it as “the non-specific response of the body to any demand for change” (“Stress, Definition”). Stress can cause a multitude of cognitive, emotional, physical, and behavioral effects on the human body: memory problems, depression or general unhappiness, chest pain and rapid heartbeat, procrastinating or neglecting responsibilities. One of the most common activities utilized to reduce stress is aerobic exercise. Exercise increases blood flow that will bring additional nutrients and oxygen to the brain to allow for better cognitive function. Exercise will also release endorphins that can give the individual a feeling of happiness and positively affect your sense of well-being. The transition from a high school to a college environment can place substantial demand of change on the body. Students go from living in the comfort of their homes to the cramped space of a dorm room. Students will also experience demands of having a load and level of homework they are...
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