Sports Nutrition for Endurance Athletes

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Sports Nutrition for Endurance Athletes Monique Ryan, MS, RD, CSSD, LDN For any endurance athlete who is committed to better performance, smart nutrition can make the difference between setting a...
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Sports Nutrition for Endurance Athletes Monique Ryan, MS, RD, CSSD, LDN For any endurance athlete who is committed to better performance, smart nutrition can make the difference between setting a new PR or bonking into a disastrous race result. The fastest athletes are the ones who consider their daily nutrition as carefully as their workouts. Even small improvements in nutrition can deliver better training and faster recovery. Sports Nutrition for Endurance Athletes is your complete reference for every question on fueling, post-workout recovery nutrition, weight loss, ergogenic aids, vitamins and minerals, and supplements. This nutritional bible for endurance athletes demystifies sports nutrition, debunking myths and misconceptions to explain the principles that fuel athletes to better performance. Certified sports nutritionist and dietician Monique Ryan examines the building blocks of an effective, high-quality diet, showing you how to balance your diet to support your training and how to hydrate for any type of workout or weather. Ryan explains optimal diets for each endurance sport: running, cycling, triathlon as well as mountain biking, cyclocross, swimming, and rowing. For each sport, Ryan explains what to eat, how much, and when during normal training and on race day. You'll learn what to eat before and during workouts, how to balance your body's hydration and salt levels, and what foods will help you recover fastest. Sports Nutrition for Endurance Athletes also provides invaluable guidance on: meal planning with sample menus and typical shopping lists, how the glycemic index of foods can improve fueling and recovery, how to avoid sports-related vitamin and mineral deficiencies, which sports nutrition products are effective, and how to improve your power-to-weight ratio. Improving your performance means improving your nutrition. Sports Nutrition for Endurance Athletes is your guide to better nutrition and your comprehensive reference for all questions on nutrition for endurance sports. Paperback. B&w photographs, tables, and menus throughout. 7 3/8" x 9 1/4", 368 pp., $21.95, 9781931382960 "Ryan demystifies the dietary cosmos, offering easy ways to eat for optimum performance." â�� Triathlete magazine "Monique has helped guide me to become an Olympian and World Champion in the sport of cycling. To find that competitive edge, take the next step by adding the nutritional component to your daily training regime. A great place to start is by reading Sports Nutrition for Endurance Athletes." â�� Kristin Armstrong, 2009 and 2006 World Time Trial Champion, 2008 Olympic Gold Medalist, Two-Time U.S. National Time Trial and Road Race Champion "In my opinion, the weakest link in endurance performance is an athlete's nutrition. This can be easily corrected, however, with Monique's book Sports Nutrition for Endurance Athletes. She has demystified how to eat day to day and for the moments that count in a race and provided information in an incredibly clear and adaptable way so that athletes of all levels will be able to fine tune their diet and finally perform at their top level." Mark Allen, six-time Ironman World Champion "I have always believed that the top Ironman athletes train very similarly, and that winning or losing comes down to nutrition and mental toughness. Sports Nutrition for Endurance Athletes sets the standard for getting you fueled to the finish line." Tim DeBoom, two-time Ironman World Champion "Sports Nutrition for Endurance Athletes is a must-read whatever your competitive goals may be. This book will serve as a complete source for all your nutritional inquiries."  Alan Culpepper, two-time Olympian, two-time U.S. 10K champion, three-time U.S. Cross Country Champion "Sports Nutrition for Endurance Athletes is a comprehensive nutritional guide. Monique Ryan provides valuable information that helps athletes maintain their energy levels and maximize their ability to perform in endurance events." Dede Demet Barry, 2004 Olympic Silver Medalist, former U.S. National Criterium and Road Race Champion "Sports Nutrition for Endurance Athletes offers an accurate and clear direction for today's competitive rowers. The information complements how I handled my diet as an athlete and the direction I offer both light and heavyweight rowers today." John Riley, Two-Time U.S. Olympic Rower, eleven-time U.S. National Champion, former U.S. National Team Coach About Monique Ryan, MS, RD, CSSD, LDN Monique Ryan, MS, RD, LDN, CSSN is an internationally recognized sports nutritionist with nearly 30 years of professional experience helping elite and age-group endurance athletes and professional, major-league sports teams to optimize their nutrition. She is founder of Chicago-based Personal Nutrition Designs and the best-selling author of Sports Nutrition for Endurance Athletes, Performance Nutrition for Winter Sports, Performance Nutrition for Team Sports, and Complete Guide to Sports Nutrition. Ryan has worked with USA Triathlon, USA Cycling, Synchro Swimming USA, the Timex Multisport Team, Chicago Fire MLS Soccer Team, and four professional cycling teams. She is a trusted source for nutrition stories in New York Times, Chicago Tribune, Runner's World, Fitness, Men's Journal, Men's Health, Outside, and Oxygen.

Shipping Information

The shipping cost is determined by actual shipping weight and zip code/location. In order to get a shipping cost for your order, you will need to put the items in the cart and sign-in with your zip code. Once you are signed in with your zip code, there will be a pull down menu with shipping options and prices for you to compare. We have included a chart for approximate shipping charges using USPS Priority mail. You can use this chart to estimate your shipping cost. As mentioned before, the actual cost will be determined by the shipping weight and zip code combination. There are some cases, based on product size, where we can ship with a flat rate priority box which could reduce the shipping cost to the east coast, Alaska, or Hawaii. We will always try to choose the lowest cost shipping option if possible. In those cases, we will reduce the shipping cost and email you to notify you of the change. In addition, items that weigh less than 15 pounds but measure more than 84 inches in combined length and distance around the thickest part must pay the 15-pound Priority Mail zoned rate. 

 

Free US Ground Shipping

Triathlon LAB offers FREE Ground Shipping to the  48 Continental U.S. states on all eligible orders of $50 or more. Bikes, Wheels, Bike Cases, Trainers, and other Oversize Items do not qualify for Free Ground shipping unless otherwise noted.   Triathlon LAB will choose the shipping method, most likely it will be either UPS ground or USPS first class/parcel post.  Free shipping offers are subject to change without notice.  International and non US continental addresses do not qualify for free shipping.

 

RETURN POLICY

 

Returns and Exchanges

All of our products have a 30-day money back guarantee, except as specified below. We do not refund shipping charges unless the item was mis-shipped. If you are returning an item, it must be unused in its original packaging and have its original tags. A return of a used item will only be accepted if there is a manufacturing defect. We do cover 1st class USPS postage for exchanges from Triathlon LAB to you (excluding closeout items and international orders). Please allow 7-14 business days to process your exchange/refund. If an exchange is needed sooner, please contact customer service for alternate options. Within the first 30 days, please follow the procedures listed below to ensure a prompt replacement, refund, or credit. In addition, please keep a record of shipment until you have received credit or replacement merchandise.  If you are returning an item that was sold with a promotional item, such as a free gift card, then the refund will be the purchase price less the free gift with purchase value.

 

If an item has a defect which does not appear within the first 30 days, please email Customer Service for a return authorization (RA) number. We do reserve the right to turn down a return if the item appears damaged due to misuse. Some manufacturers require items be sent directly to them for repairs (wheels, wetsuits, etc.), so please contact our Customer Service Department.

The following points apply to all returns/exchanges:

 

  • All items must be returned in new and unused condition with all parts, original tags, and packaging materials within 30 days of purchase. Used items will not be accepted by triathlonlab.com and will be shipped back to you AT YOUR EXPENSE.
  • Due to health concerns, triathlonlab.com is unable to accept any returns of nutrition, supplements or consumable food products.
  • Clothing items must be unworn and have all hang tags attached.
  • For health reasons, swim items cannot be returned or exchanged if worn in the water. This includes but is not limited to swim suits, goggles, fins, paddles.
  • DVDs, VHS tapes, CDs, and Software that are unopened and still in their original plastic wrap can be returned for a full refund within 30 days of purchase. Defective or damaged items may be exchanged for the same title only.
  • Wheels and powermeters must not be ridden.
  • Tires, tubular or clincher, must not be mounted or glued.
  • There will be a 10% restocking fee on all returned bike travel cases, trainers, and wheels.
  • All Special Order sales are final and will not be accepted for return or exchange unless defective or damaged. A Special Order is an item that triathlonlab.com does not actively stock or sell and specially orders from a manufacturer or distributor for a customer.
  • Close-Out sales are final and can only be returned for an exchange or a store credit.
  • triathlonlab.com will only accept returns or exchanges with valid return authorization numbers clearly marked on the outside of packages. Items not returned with valid numbers on the packaging will not be accepted by triathlonlab.com and will be shipped back to you at your expense. The RA# is equivalent to your order number found on your invoice included with your order. It is only valid for 30 days from the day of shipping. triathlonlab.com will refund the actual 1st class standard shipping costs to return damaged merchandise or to return merchandise due to a mis-shipment.
  • The customer is responsible for all return shipping charges unless otherwise noted. Upon receipt of your return, triathlonlab.com will notify you of the receipt via email and will work to process the return or exchange as quickly as possible. All credits will be placed on the credit card used for the original purchase. Please allow 1 - 2 billing cycles for the credit adjustment to appear on your statement. Bike and Wetsuit returns are subject to the following additional rules:



    Framesets and Complete Bikes

    Triathlonlab.com accepts returns on framesets and complete bikes within 15 days of the original shipping date under the following conditions:
  • Defective or damaged - If the bike or frameset arrives to you defective or damaged, you can return it for replacement, store credit or refund with no penalty. We will refund the actual ground shipping costs of your return in such a situation.
  • Incorrect Size- If you determine that you chose the incorrect size bike or frameset, you can return it for a properly-sized replacement within 15 days of the original shipping date. The bike or frameset must be in new condition and must not have been ridden outside. You will be responsible for a restocking fee of 10% of the retail price of the bike or frameset, which covers the administration, labor, and depreciation costs associated with a returned bike or frameset. You will also be responsible for all shipping costs and proper insurance.

    We will do everything within reason to help you fine tune the fit of your new bike within this 30 day period, including trading out stems, handlebars, and seatposts. Please note that if we send out replacement items, your credit card will be billed for such items and a full credit will be issued once we receive the original parts back from you.

    Returns for exchange or store credit
    If you are otherwise unsatisfied with your frameset or bike purchase, you can return it within 15 days of the original shipping date for an exchange or a store credit. The bike or frameset must be in new condition and must not have been ridden outside. You will be responsible for a restocking fee of 10% of the retail price of the bike or frameset, which covers the administration, labor, and depreciation costs associated with a returned bike or frameset. You will also be responsible for all shipping costs and proper insurance.

    Returns for refund
    If you choose to return non-defective merchandise to us within this 30-day window for a refund, you will be responsible for a restocking fee of 20% of your purchase price. The bike or frameset must be in new condition and must not have been ridden outside. You will also be responsible for all shipping costs and proper insurance. The steer tubes on forks must not be cut. Cut forks will be charged full replacement cost. Stock seat posts may be cut for fit purposes. After market seat posts that are cut or scratched beyond a reasonable degree will be charged full replacement cost. Special order bikes and framesets are final. triathlonlab.com considers a special order to be a bike custom ordered from a manufacturer for you. This includes, but is not limited to, bikes or frames ordered with custom sized tubing and/or custom paint. If a customer wishes to cancel a special order bike before it has shipped from the manufacturer, there will be a $200 cancellation fee (typically to cover fees charged by the manufacturers). A Return Authorization (RA) number is required for all frameset and bike returns/exchanges and can be obtained by calling: 1.310.374.9100. triathlonlab.com will only accept returns or exchanges with valid RA numbers clearly marked on the outside of packages. Items not returned with valid numbers on the packaging or not within the 30 day return period will not be accepted by triathlonlab.com and will be shipped back to you AT YOUR EXPENSE.



    Wetsuits

    Purchasing a triathlon wetsuit can be difficult. At triathlonlab.com we want to be sure you receive the correct size. If you are unsure about your correct size or have any questions or concerns about proper sizing or fit, please contact us so that our experts can help you make the appropriate decision before you place your order.

    triathlonlab.com accepts returns on wetsuits within 15 days of the original shipping date per our FIT Gaurantee policy under the following conditions:

    If you are unsure of the fit of your wetsuit, do not wear the wetsuit in the water. Please call us so we can assist you with fit questions. Wetsuits must be returned in unworn, new condition with all tags and original packaging for a full refund. Wetsuits that have been worn in the water will only be accepted per our fit gaurantee policy by triathlonlab.com and will be shipped back to you at your expense. If the wetsuit is defective, you can return it for warranty (at the discretion of the wetsuit manufacturer) or store credit within 30 days of the original purchase date. Note: All wetsuits are inspected for damage by triathlonlab.com prior to shipping to ensure a quality product. Please use caution when trying on a wetsuit. A tear or splitting at a seam is considered a manufacturing defect, but nail digs or cuts in the center of a panel are not defects and will not be accepted by triathlonlab.com and will be shipped back to you at your expense.

    If you determine that you chose the incorrect size wetsuit, you can return it for a proper-sized replacement within 15 days of the original shipping date. The wetsuit must be in new condition and must not have been worn in the water. You will be responsible for return shipping costs. A Return Authorization (RA) number is required for all wetsuit returns/exchanges and can be obtained by calling Triathlon LAB at: 1-310-374-9100. triathlonlab.com will only accept returns or exchanges with valid RA numbers clearly marked on the outside of packages. Items not returned with valid numbers on the packaging or not within the 30 day return period will not be accepted by triathlonlab.com and will be shipped back to you at your expense.


    Returns With an Original Sales Receipt:

    Unused, or defective items returned within 30 days after the invoice date which meet the requirements listed above will receive a refund based on the original form of payment. A mail check will be issued for items paid for by check. A return/exchange, even exchange, or gift receipt does not serve as an original receipt.


    Returns with a return/exchange, even exchange, or gift receipt:

    Unused, or defective items may be returned within 30 days after the invoice date for a merchandise exchange or a store credit for the purchase price. Applicable restocking fees for bikes, framesets, and wheels will be deducted from the store credit, or charged for exchanges. A merchandise exchange only or online store credit may be issued for any returned merchandise in the event it does not meet our refund criteria. A gift receipt serves as proof of purchase only.

    Note: The lowest online sale, clearance or blowout purchase prices may be applicable, these prices are subject to frequent change without notice.


    Price Adjustments

    triathlonlab.com offers a one-time price adjustment when an original sales receipt is presented within 14 days of your purchase. Please fax us a copy of your original invoice and call our customer service number (310) 374-9100if you have any questions or to obtain an adjustment. Or you can also mail your original offline invoice with a note indicating the item and its new price to:

    Triathlon LAB, Inc.
    1512 Aviation Blvd.
    Redondo Beach, CA. 90278
    Attn: Price Adjustments

    Note: The envelope must be postmarked within 14 days of the invoice date noted at the top of the invoice. We credit the credit card used for the original purchase. We cannot issue refund checks for price adjustments.


    Returning or Exchanging Items by Mail Policy

    Follow these instructions to return any Triathlonlab.com Online purchase by mail.

    1.Make a photo copy of your original invoice for your records. Send us the original only!
    2.Circle the item(s) that you are returning or exchanging on the bottom portion of the invoice and note the specific reason why.
    3.Indicate if you want us to credit the card used to place the order or if you'd like an exchange, let us know what you want by noting on the reverse side of the invoice. We won't charge for shipping an exchanged only order, standard U.S. Mail.
    4.Pack and seal your return or return's securely, in the original packaging if possible, and include the original invoice. Packages must be returned prepaid -- we do not accept C.O.D. deliveries.
    5.Important...We recommend you Insure your return for the proper merchandise dollar amount, this covers you in the event the package is lost or damaged by the post office.

    Send returns to:

    Triathlon LAB
    1512 Aviation Blvd
    Redondo Beach, CA. 90278
    Attn: Returns

    Note: We reserve the right to refuse a refund in full on any damaged returned merchandise on behalf of the post office or shipping company for uninsured returns. Triathlon LAB will only refund shipping charges if we've sent the wrong item or if the item sent is defective. (All Special orders and closeout specials are non-refundable.)


    Credit Card Refunds

    On returns, we can only credit the credit card used for the original purchase. Please allow 1-2 billing cycles for the refund credit to appear on your statement.

 

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