Marcus Souza

57 Flips | 2 Magazines | 1 Following | @mvmos | Keep up with Marcus Souza on Flipboard, a place to see the stories, photos, and updates that matter to you. Flipboard creates a personalized magazine full of everything, from world news to life’s great moments. Download Flipboard for free and search for “Marcus Souza”

O segredo para reduzirmos a ansiedade antes de fazermos algo importante

Um dos fatores que geram ansiedade antes de situações estressantes é justamente a falta de controle (Foto: Joana Croft/Freeimages.com)<p>Uma sensação de …

Timbó (SC) é destino perfeito para quem ama andar de bike

Com nome tão breve quanto sonoro, Timbó, em Santa Catarina, primeira cidade brasileira a criar uma cicloviagem pela região, conduz a saborosos …

Quatro passos para instituir um processo ágil para a terceirização de TI

O processo de outsourcing deixará de ser uma maratona se todos os envolvidos estiverem dispostos a investir algum tempo e esforço na implantação de …

Ajuste fiscal deveria combinar reorganização das finanças com mais políticas sociais

No momento em que o Governo federal propõe uma emenda à Constituição na qual se estabelece um teto para os gastos do Estado (PEC 241-55/2016), é …

Como fazer leitura dinâmica

–<p><b>1. Elimine os ruídos</b><p>Desligue a TV, coloque o computador para descansar, prenda o cachorro e esqueça o celular. Sente-se confortavelmente sob um …

Small Changes, Huge Results

Some things are complicated—traffic jams, climate change, deciding if a Tour de France winner will still hold his title in five years. These tangled problems demand nuanced solutions. But finding bliss on your bike can be simple and, as these 11 quick fixes illustrate, transforming your cycling …

A Quick-Fix Guide

25 solutions to vexing problems<p><b>EVERY TIME YOU FIX A PUNCTURE, THE NEW TUBE GOES FLAT</b><br>If the holes in the tube are on the bottom, the rim strip may be out of position, allowing the tube to get cut by the spokes. If they're on the top, there may be some small sharp object stuck in the tire. Find it by …

How to Keep Hot Foot at Bay

Four simple steps to take the pressure off swollen, burning feet<p>Painful burning on the ball of the foot (a.k.a. hot foot, or metatarsalgia) is usually a result of hot weather or poorly fitting shoes—or both—on long, hilly rides. "Pressure can pinch nerves in one or both feet and shut down a ride …

How to Repair a Front Derailleur

Best Breakfast for Your Ride

What you eat when you wake will make or break the rest of your day<p>Of all the day's meals, breakfast is the most predictable. Pick up a menu at almost any diner and the choices are pretty much the same. At home, we sit down to the same bowl of cereal or pop another bagel into the toaster. Yet …

Brace Yourself

3 simple exercises to help you ride stronger<p>Riding all day nearly always exposes your weakest link, which for most riders is the core. "The core area—that's your abs, lower back, obliques, hips and glutes—helps transfer power to the pedals, as well as stabilize the rider on the bike," says national …

Get Fast: Plyometric Workout for Speed and Power

Video<p>Training<p>Get Fast: Plyometric Workout for Speed and Power<p>Train your muscles for explosive power and speed with this plyometric workout from Get Fast author Selene Yeager.<p>The items we review are selected by our editors without bias. If you choose to purchase them from one of our preferred …

Keep Your Legs Strong in the Off-Season with These Strength Moves

5 strength moves for ridiculously powerful and extremely sexy legs.<p>Bulging quads and diamond-cut calves are telltale signs you're a cyclist. Use these moves to boost your power, chisel your form, and keep your legs strong in the cycling off-season. Do two sets of 10 to 12 reps twice a week.<p><b>Strength</b> …

15 Proven Ways to Get Faster

Here are 15 tips from top experts, recent scientific research and our own savvy staffers that will turbocharge your training without taking more time

Lactate Threshold 101

When it comes to training, LT is the new max heart rate. Understand it, find where yours is, then raise it for better performance.<p>Lactate threshold is the glass ceiling of cycling performance—it's an invisible barrier that keeps you down. When you do crack through, the rewards are sweet.<p>"For the …

Build a Better Core to Align Your Spine

Build a stronger core muscle platform to bike farther and faster.<p>Your aching back may be the result of weak abdominal muscles, says Shannon Sovndal, MD, author of Cycling Anatomy and owner of Thrive Health and Fitness Medicine (thrivehfm.com), in Boulder, Colorado.<p>"When you hunch over in the saddle …

5 Ways to Recycle Junk into Bike Gear

From trash to cycling treasure<p>Cyclists possess some inherently good qualities: We’re self-reliant, resourceful, and we care about the environment. So in a moment of crisis—a slit tire, a slipping seatpost—we’re not hobbled by lack of access to a bike shop. Rather, we look within the nearest …

Hearst Magazines

Food Network<br>Magazine<p>SAVE 73%<p>O, The Oprah<br>Magazine<p>SAVE 72%<p>The Pioneer<br>Woman Magazine<p>NEW<p>Good Housekeeping<p>SAVE 82%<p>Popular Mechanics<p>SAVE 80%

Core Values

Get faster with our midsection makeover—no crunches required<p>You probably know that a strong core is key to ­riding better. But you may be surprised that there’s more to your core than just abs, and that relying on crunches alone won’t do the trick. Too many cyclists forget the muscles that cycling …

16 Essential Bike Tools

You don't need a lot of bike tools—you just need the right tools. If you have these 16 bicycle tools in your home shop, you'll be able to fix anything.<p>Arm yourself with these essential bike tools, and you can get most every bike maintenance job done at home—for less cash, and more street cred. (Use …

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Racing

How to Deal With Bad Drivers

Simple advice for steering clear of—and, if necessary, surviving—conflicts with angry motorists<p>It was a lovely spring day and my friend and I were riding abreast on a quiet street, spinning and chatting easily. Somewhere, Edvard Grieg's "Morning Mood" should have been playing.<p>Then from behind us …

Your Bike Pedal Guide

Simple tips to buy, use, and maintain the mechanisms beneath your feet<p><b>Think Quality</b> <br>Most of us don’t need the priciest pedals. But when you spend even $50 more than the cheapest model available, you upgrade from lower-quality steel alloy to stainless or titanium, giving you a stronger pedal that’s …

Know Your Rear Derailleur

Get acquainted with your derailleur for easier repairs and smoother shifts.<p>Few of us really appreciate how hardworking and integral the rear derailleur is until it stops functioning perfectly. Then you’re stuck with, at best, an imprecise and clattery ride. So the next time you climb with …

England

Master the Mountains

With the right strategy, you can reach the top of any hill with ease<p>Many riders at my camps are anxious about their climbing skills—specifically, whether they'll be able to keep up with the group. Pro riders struggle with the same issue. When we watch the Tour de France on TV, we always see the …