chain lubrification

I see lots of bikes that are either lubed way too much or never, so here is the proper way to lube your chain. Ideally you should start with a clean chain, so if yours is not clean, then either clean it first or get a new one if it is getting worn out. Once your chain is clean and dry what you should do is put the equivalent of one drop of lube per chain link. After you have lubed your chain let it sit for at least a couple of hours to let the chain lube dry a little. I usually lube mine the night before so I know it is dry and it won't pick up any extra dirt. As far as the kind of lube to use, it does not really matter very much as long as you stay consistent. when you mix lubes, things tend to get a little dirtier. I prefer to use either Boeshield T-9 or Purple Extreme. Both of them work well and they tend to stay pretty clean. I recommend lubing your chain every 3 to 4 rides.

chain lubrification

Shop Holiday Hours

Listed below are the closed days for the Holiday Season. The staff at Jack & Adam's hopes your Holiday Season is a wonderful one.

Christmas - Closed Thursday December 24th - Friday December 25th

New Years - Closed Thursday December 31st - Friday January 1st

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Shop Holiday Hours

Bikes are awesome!

Christmas is here in like two days or something and my credit cards are already maxed out. I've even had to pawn my beloved Wheels in Motion jersey to afford gifts for everyone. The marketing magicians doing their job so well that I have been equating happiness with the amount of junk I buy. Honestly, I just bought a hand painted naked lady tie for my dad at the Armadillo Christmas Bazaar.

Question: How much did it cost?

Answer: $45.00

Conclusion: I'm an ignoramus

Things, things, things and stuff... It's just so easy to get caught up in the Target version of Christmas and forget everything else. I've always loved Triathlon, and I've always loved cycling because it consists of the stripping away of all that excess. Distilling ourselves down to what we truly are and pushing beyond what we think we can do. Failing. Succeeding. Listening to ourselves and then ignoring the advice.

A winter ride with good friends, or the silence of a solo journey has got to reflect the spirit of the holidays better than a flippin' Snuggie. Suffering up climbs and laughing with out agenda has got to trump one of those bathtub whirlpool things. Santa, give me time. Give me Ranch Road 337. Allow me to bottle the peace I find while riding, and drink from it in my everyday life. That's what I want.

Oh... Shoot... Well, this is kind of the the blog of a retail store and I may have inferred that buying products may not be as rewarding as they initially seem. Uh... Man... O.K., Jack, before you freak out I've made a chart! Be calm, it's all very scientific. Strategic solutions for dynamic business data and whatnot.

See... Professional.

Bikes are awesome!

Race Mugs and Other Great Things

Here at Jack & Adam’s we all have Christmas and the New Year on our minds so I figured I would continue the trend and talk gift ideas and new 2010 items at the shop.

First on “my list” being a coffee lover and all is a cool hand painted race mug by Austin local artist/athlete Nancy Germond. The race mug is a great gift idea for under $50 ($40 to be specific) and in addition to being hand painted, the mug comes with your athlete’s race results, including all splits and race day info, ‘wrapped’ around the mug. For you local Austinites, order by December 22nd to have the gift ready before Christmas. Check out Nancy’s site here.

Second on “my list” is to take the cool race mug one step further and fill it with GU gels, Clif Shot Bloks, and or funky socks.

My background comes from the water, swimming that is, so though I don’t swim as much as I use to I still like to keep up with the latest and greatest in the swimming world; which brings me to Blue Seventy’s expansion of their goggle line. Blue Seventy now offers 5 different goggle models: the Hydra-Vision offering extended vision and enhanced clarity, the Nero RZR with interchangeable nose piece capability (my personal favorite), the Siren designed for the smaller framed faces, the Vision offering 180 degrees of view (available in two sizes), and the original Blue Seventy Element offering the silicon gasket for a more “gentle to the face” fit. Feel free to stop in and try on any pair of goggles!

Also, I know it's the "off-season" and all but don't forget to do something...anything. I have been enjoying my "off-season" time with swimming, some fun bike rides with super mechanic husband, James, and I am staying toned through Crossfit Central's Relentless Boot Camp...check out the site here . Check out my success story on the site, yup I am a Crossfit Success! Lisa Bender-Tiel is the head trainer for the Jack & Adam's bootcamp. To see what the J&A's bootcamp is all about check out our bootcamp blog...or tryout a class. To tryout a class contact Lisa here.

Happy Holidays and Be Safe!!

Race Mugs and Other Great Things

Pop's Pick: Follow Santa's Lead and Wear Red!

Jolly Saint Nick looks good in red and so can you. At the shop this week is the latest edition of Jack & Adam's jerseys and shorts. Our "Red Train" wear sells quick, so come by the shop and get you and yours some new gear for the New Year.

Looking for a last minute stocking stuffer, well stop monkeying around and get your act cleaned up. My friends and family are getting Grease Monkey Wipes. These handy little towels are individually packed and perfect for your saddle and transition bags. Designed locally by Tim, Erin, and the good folks at Kong Concepts these are not your average moist towelette. The all-natural citrus formula cleans the greasiest of hands. But don't just take my word for it, ask Paul Teutul Jr and Paul Sr. from American Chopper. Well, I don't know if they do use these wipes but they seem like smart guys and if they really wanted to help Mikey clean-up his act, Grease Monkey Wipes in my opinion would be a good place to start.

Last night I was killing five or six hours of good sleep listening to old concert footage on YouTube while I worked and I somehow made it from Mark Knopfler and Dire Straits at Live Aid to Timbuk3 and their song "The Future is so Bright". A strange trip but it did inspire my final pick of the week Giro Sunglass.

The Coy for women is just one of the latest arrivals from Giro Eyewear we have at the shop. Italian made frames and legendary ZEISS lenses make Giro sunglasses leaders in the industry. But for many of us what really matters in selecting a pair of sunglasses is if it makes us look GOOD. Giro's Filter, Tone, Havik, Fader, Semi, Cymbal and Splitter offer all of us a chance to upgrade our windshields. Come by the shop and see why Giro is one of the hottest and fastest growing sunglass lines.

I'll be back in two weeks with some items to look forward to in the New Year. Until then, wishing you and yours a Happy Holidays!

cheers,

Pops

PS if you have some time to kill, checkout the LiveAid footage on YouTube. U2, Queen, The Who, Dire Straits, Sting, Run DMC, Black Sabbath, Tom Petty, The Cars. Classic.

Pop's Pick: Follow Santa's Lead and Wear Red!

J & A Twenty Ten!!!

2009 is almost in the books. It was a great year in the Triathlon and Cycling community and we are sad it is over. Jack & Adam’s Bicycles is excited about the New Year and has some new things in store for the 2010 season. Below is a little taste of what to expect in the months to come.

1. Retul – J & A will be adding a Retul system to the fit room. With already one of the most fit educated staff in the world, Jack & Adam’s is sure to stay on the edge of technology with the addition of this 3 D fitting system.

2. High Five Events – In addition to The Texas Tri Series and The Splash -N- Dash Summer Series, High Five Events and Jack & Adam’s will be adding two more great events in 2010! Keep your eyes on our websites to find out all the details.

3. Triathlon Info Seminars and Clinics – Starting in February Jack & Adam’s and many of our community partners will be hosting a monthly clinic covering everything from your 1st triathlon to your next Ironman. The monthly seminars will be completely free and cover topics such as nutrition, training, mechanics, traveling, equipment, and much more. We are lining up special guest now for the entire year.

4. Multisport Club – With all the pieces in place Jack & Adam’s will be forming a community multisport club. It will be completely free and cover all aspects of swimming, biking and running. Special product discounts, social events, guest speakers, training, info clinics, lots of free stuff and much more. Again keep your eyes on J & A for more info soon.

Thanks for the great year and we hope to see you all in the store in 2010. We promise it will be a good one.

J & A Twenty Ten!!!

I get asked how to clean a chain pretty often. It is very easy to do and it only takes a couple of tools to do it.
First you need a bucket, a couple of different size brushes, degreaser( i prefer finish line citrus degreaser) and Simple Green. If your chain is super dirty, spray a little citrus degreaser on it, but do not let it sit for more than a minute or so as it can affect the finish on some paints. With the citrus still on it use a brush and scrub the chain on both sides to break loose the dirt and oil. Once it looks reasonably clean rinse it off with a hose. Put a couple of inches of water in the bottom of the bucket and pour a little Simple Green in. Use your brush with the Simple Green mixture and finish cleaning your chain. Make sure to rinse this off one more time very thoroughly. Once your chain has dried you can relube the chain. If you do this every couple of weeks it should only take a couple of minutes and your chain and the rest of your drivetrain will last much longer.

Budgeting Healthy Eating Through the Holidays

By: Meredith Terranova, Austinite, nutritionist and ultra distance runner

Budgeting is so much more than saving money. It is considering the long term benefits and risks involved with each decision you make. All of this rings perfectly true in your day-to-day nutrition, and even more so in your holiday choices, and preparation for holiday meals.

Below are some ways you can budget what you eat over the holidays:

• Plan your treats. Plan to have one item a day or less if you know you are going to splurge somewhere else.
• Out of sight, out of mind. Keep treats off of your desk and avoid hanging out in the break room. If you have a treat planned, get it and move on.
• Savor the flavors. When you decide to treat yourself, sit and eat without distractions whenever you can - concentrating on the taste and flavors of food can help you become satisfied with less.
• If it's not homemade, no thank you. Try to stick with this rule, and you can easily avoid store bought cookies, cakes, and candy. If someone has gone through the trouble to prepare a dish, take a taste if it is something you want to try.
• Don't skip meals. If you know one meal is going to be huge, don't skip the rest of your meals for the day, eat light throughout the day so that you are ravenous when that meal approaches. Remember: Physical hunger overrides willpower and good intentions.
• Last, but not least, if you do splurge don't starve yourself the next day. Get back on your good eating the next day and add in a little extra exercise.

And here are some ways to budget your holiday meal:

• Keep the menu simple:Cut back on all those extra side dishes that everyone insists we must have, but frequently wind up going to waste. Select just two additional side vegetables, one stuffing, and the cranberry sauce. This will cut down on waste, preparation time, and additional calories.
• Keep desserts to a minimum: Opt for one or two favorite desserts. Desserts are a great option for guests to bring. Making them yourself can also save money and calories. And baking together is a great way to get younger family members involved in the Christmas meal preparation. Tip: Fruit-based desserts can be healthier options. Apples are now in season and lower cost. See Apple Pie Recipe for an idea!
• Write out your menu and grocery list ahead of time: Planning for the items you need and what you already have is important not only for saving money, but for making shopping easier. Check your spices (are they expired), baking ingredients, and freezer before heading to the grocery.
• Ask for Specific help: Instead of just opening the door for people to bring anything, ask for specific healthy additions like a salad, steamed vegetables, fruit, vegetables and hummus for snack. This way healthy options are available and some of your expense is cut down.

Visit the Eating and Living Healthy website or sign up for the free Monthly Eating and Living Healthy newsletter HERE.

Budgeting Healthy Eating Through the Holidays

High Five Events to speak at 2010 USAT Race Director Symposium

Dan Carroll of High Five Events has been selected to speak at the USAT Race Director Symposium Feb. 12-14th in Colorado Springs. Dan will be presenting on "Volunteer Recruiting and Management". Also presenting at the event is Johan Bruyneel, team manager for 9 Tour de France championship squads including US Postal, Discovery Channel, and Astana. Sure, Johan is the keynote speaker and Dan is just a breakout session presenter, but it's still pretty cool.

Of course, Dan will need some help from Michelle Lapuente to prepare his presentation. :)

Dan is also on track to achieve the new Level 2 Race Director certification by the end of the year. Dan is already a certified RD, but Level 2 is the new advanced certification. He will be one of the first race directors in the country to reach this level of certification.

Anyone can attend the RD symposium, although it's probably pretty boring unless you're into race directing. Info is available here: http://usatriathlon.org/pages/1750

High Five Events to speak at 2010 USAT Race Director Symposium

Movement University!!!!!!

This Sunday I had the pleasure of attending Jessi Stensland’s MovementU seminar. This was truly a great opportunity for our Triathlon community. Jessi has a solid history as an elite triathlete and was trained and mentored by one of the best people in the strength and conditioning industry (Mark Verstegen: http://www.athletesperformance.com/).

Jack quickly got behind the seminar with the goal of helping Jessi improve the numbers and considering that the class filled. I was grateful to be a part of the experience. The class highlighted and reviewed the basics of proper bio-mechanics, and body position in all three disciplines. As the J & A bike specialist I find it challenging, at times, to educate customers to these often obvious strength, core and posture needs.

The highlight of the curriculum was the emphasis on each participants focus and responsibility to be aware of what each needed to do to improve posture, core contraction and consequently strength in a unified and coordinated manner. There were excellent examples and opportunity to practice implementing the posture and core stability into proper bio-mechanics, without the typical debates of bio-mechanical philosophies.

The class was a commitment of nearly the full day with great food, not catered, but prepared by both Jessi and her mother. I heard several attendees mention even the meal was a lesson in awareness of how an athlete could eat a protein dense meal without using animal protein as the primary source.

I would greatly encourage this course to any coach or athlete especially he or she who possess experience in the gym or with functional strength and conditioning. Jessi took complex movements and almost made entirely new activities from the most fundamental portions. The impact of this was a very strategic approach for the time sensitive triathlete in improving, not only performance, but injury resistance, an area where all triathletes can benefit.

Movement University!!!!!!

Why hasn't anyone bought this AR4?

Alright... I'm not quite angry yet, but things have got to change around here. I mean, if your reading this post you probably have an aero helmet in your closet or have entertained thoughts of selling a kidney for a set of race wheels. Perhaps both... Yet so many of you are unabashedly riding on road bikes with the aerodynamic properties of a brick. Oh, the hypocrisy of man! It perplexes me that this AR4, a lion amongst lambs, has escaped notice.

Am I the only one who dreams of peeling off the front of a charging peloton? Am I the only triathlete that wants a road bike so fast it will blow the minds of all those roadies that clearly saw you wave, but did not wave back? I won't believe that. I refuse to believe that! It's winter now, time for base miles and cold fingers. Time to build the fitness that will carry you through next season. All the suffering, the TV shows you could of watched, the social events you've blown off to train. It was all for one purpose... To go faster! The AR4 isn't a gimmick, it's real technology that will help in this quest and I truly believe it to be one of the jewels of our lineup.

I'll start from the top and be as succinct as possible here. FELT's AR line of bikes debuted last year to much industry acclaim and have been ridden by the Garmin-Transitions pro cycling team all over the world. The bike retailed last year for $3799. This year FELT is offering an improved version of the same cycle for $3499. What did they skimp on? Literally nothing... The frame is lighter and comes with a completely redesigned Ultegra gruppo. The new Ultegra 6700 weighs 150 grams less than last years version, has carbon fiber brake levers and internal cable routing. Even the brakes are Ultegra grade (most company's will skimp on the brakes, because the average consumer only looks at the derailleurs and shifters). The frame set itself is essentially a FELT B12 time trial bike with road geometry. As a bonus, the bike is aesthetically stunning and weighs in at under 17 pounds.

Come on by the shop. I'll wax philosophical on this bike and give you more information than you probably want. Did you know that we also allow extended test rides? Take it out on your next group ride and burn everyone to the city limit sign. Just make sure to zip up your jersey so the crowd knows who your sponsored by.

Why hasn't anyone bought this AR4?

Training Tips for the Bandera Trail Run

Now that the triathlon season is coming to a close and the Bandera Trail run draws near, it is definitely the time to ditch the road and hop on the trail. Luckily Joe Prusaitis, race director of the Bandera Trail run, had a second to give us some pointers for his race and trail running in general.

First and foremost, Joe advises runners to get on uneven surfaces by finding trails like the Greenbelt - dry creek beds and paths that will test stability. Athletes who run only on the road are able to use the same foot plant in every stride and never have a chance to use their lateral muscles. "You start finding all those muscles you never use," Joe notes, "I think of it like going skiing once a year, you just hurt like heck even though you think you're in great shape."

The Bandera Trail Run began with Joe's vision to design one of the most challenging courses in the area. "I went out there and laid out the longest possible race I could get without crossing a trail and without backtracking," he says. What resulted was a 31 mile loop that combines quad-busting climbs with enough flats to keep runners motivated. Joe recommends that all competitors come to Bandera at least once before the race to physically experience (run or hike) the course. "There really is a home court advantage," Joe notes, adding that runners can look at a topographic map and mistakenly think that the steepest hill is the hardest - which is not necessarily the case!

Running on the trail, especially in winter, sometimes requires artificial light and there is a good chance runners who are ready for the Bandera 100k will spend a portion of their race in the dark. Though many runners opt for lightweight headlamps, Joe warns against them because most shine straight down and offer little depth of vision. Hand lamps are larger and brighter. Also, though many think halogen bulbs are a better option because they're brighter, LED lights allow runners to see greater depth and they also require less battery power, which means runners don't have to carry heavy backup batteries in their packs.

Otherwise, distance trail races are "all about food and water" according to Joe, who always suggests front packs. "If it's not convenient, you're not going to mess with it." Stopping to shed your backpack and fish out your nutrition will interrupt the flow of your run much more than simply unzipping a small fanny pack. If you do carry a small pack, make sure have a good plan to replenish your nutrition at the aid stations along the course.

This is where great volunteers and supportive friends or family are a necessity. Joe suggests race support teams find out where aid stations are before the race online, take a chair and layer enough clothing for the cold weather at night. Those who come to support competitors "almost need to plan like that are running" says Joe, suggesting support teams bring more food and water than they assume they would need.

Though planning for this type of race can be complicated, don't forget to have fun and enjoy running in this special place that "just has a good feel to it," according to Joe. Good luck to all competitors!

For more information about the Bandera Trail Run, click here.

Training Tips for the Bandera Trail Run

2XU Compression Tights

2XU Compression Tights


This past week I had the opportunity to test the 2XU Compression Tights. I decided to wear them overnight to see how they aided recovery during sleep. Here are a few observations I had about the tights:

Size: When in doubt, size up. Based on the size chart I went with the Women's small. In hindsite I should have gone with a medium. I knew going in that anything with the word "compression" as the description would be a little tough to pull up. That, I could handle with no problems. I realized I should have sized up when the inseam was too short or should I say, "deposit change here". The husband said the size was fine but he is biased anyways!

Compression: I definitely felt general compression throughout my legs. If you are looking for general compression without concentrating on one area of the body then the tights are definitely the way to go. For me, my calves are the problem so I need concentrated compression in my lower leg area. So I will probably stick to Compression Socks. The tights are still a great option to help recover faster, to help improve circulation, to help reduce fatigue, and to help reduce muscle damage.

2XU Compression Tights

Pop's Picks of the Week

Hi all, Hope everyone had a great Thanksgiving Holiday. All of us at the shop enjoyed a few days off and took advantage of the opportunity to spend time with our families. We returned Friday to kick-off the Holiday shopping season with Black Friday the J&A way. If you have not taken time to review our Holiday sale offerings, check-out our homepage for all the details.

We've been asked numerous times for gift ideas. I thought I would take the opportunity with this post to offer up some suggestions.

A new arrival this week is the D.R.Y. Car Seat Towel Straps. Its a simple, affordable solution to the challenge of keeping your car seats clean after a hard workout or a trip to the dog park with your furry friends. This 2"x7" strap with clips turns any available towel into a seat saver for $10.00.

Another way to cover up this problem is to give the gift of a NeatSeat. This 34"x58" hooded seat cover is large enough to completely cover any size vehicle's single seat. So what's the big difference between your towel and NeatSeat? Well its actually a micro-difference with a big impact. Advanced Microfibers breathe better and wick the moisture away from your body. The result, a more comfortable ride.

It sure cooled down quickly but its not keeping the most dedicated (or less sane) of us from working out. One apparel item that can make a difference in keeping us happy and warm on the coldest of days is a pair of wool socks. We have several styles available from DeFeet. Wool is an organic material that is a great insulator. It even works well when wet. This makes wool socks a great choice for the winter workouts.

Finally I offer up the gift idea I hope finds its' way into my stocking...The Grid™ from TP Therapy. This is not your standard foam roller. This is a Massage therapist in a portable tube. TP Therapy describes its' latest therapy tool as follows "The Grid: Revolutionary Foam Roller Features Distrodensity Zones, Matrix Technology and an environmentally friendly design. Being only 13" long and 5" in diameter, the sleek design of the The Grid makes it an excellent travel companion." I concur. But don't let its' small size fool you, this roller packs a powerful punch sure to keep your quads happy for the Holidays.

If none of these ideas strike you as the gift to give, stop by the store and have a look for yourself. You're sure to find the perfect gift for the multi-sporter in your life. And if you just can't decide, you can never go wrong with a gift card!

Cheers, Pops

Pop's Picks of the Week

Movement U this Sunday Dec. 6th

Movement Efficiency + Performance

SWIM BIKE RUN with Jessi Stensland

Whether you're a coach wanting to get the most out of your athletes or an athlete interested in being injury resistant, efficient and powerful in your swim/bike/run efforts, this workshop is for you. It is about the most overlooked, yet most important thing you bring to your sport or activity: YOUR BODY, YOUR MACHINE.

Join us for a full day of interactive, dynamic classroom style education held at the top performance training centers across the United States. Your body will love you for it!

FREE REGISTRATION with code: FALL09COMP Regular Price $149

Click here for info on the Austin class this Sunday Dec. 6th.

Movement U this Sunday Dec. 6th

Tire Repair While Out Riding

Do you know what to do if you are out on a ride and you get a big cut in your tire? If you don't, then this may help you out. If you are out on a ride and you get a cut in your tire that is big enough for the tube to poke out then there are a couple of things you can do to get back home.

First thing you need to do is take off the tire and find something to put in between the new tube and the hole in the tire. You need something that will not tear under the pressure of the tube. You can use gu or energy bar wrappers, but the best thing I have found is a dollar bill. Take your tire boot and fold it so it is at least an inch longer than the hole you are covering. Put it in the tire and then install the tire the same as you normally would. When you air it back up, make sure that it is holding the tube so you don't waste your good tube. As long as it looks good, you can put the wheel back on your bike and ride home. You will probably want to buy a new tire when you get home.

So always remember to bring something in your flat kit that can boot your tire if this happens to you.

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Tire Repair While Out Riding

Holiday Sale!

Come shop Jack and Adam's annual holiday sale happening Nov. 27th until Dec. 23rd. Here's what you'll find:

15% off Store Wide Sale - includes Clothing, Nutrition and Accessories (does not include 2010 bicycles)

40% Off all 2009 Triathlon Clothing

40% Off 2009 Short Sleeve and Sleeveless Cycling Jerseys

40% Off all 2009 Wetsuits

40% Off all 2009 Cycling & Triathlon Shoes

30% Off 2009 Race Wheels

25% Off 2009 Bicycles

Come & get it while the gettin's good!


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Holiday Sale!

Silverman 2009

Yo...

If anyone is looking for a race that will max out their calorie counter, try the Silverman half or full distance triathlon in Vegas. As you all probably know, I was Treasurer of the Baton Rouge High School Poetry Club, so naturally I have composed a haiku to describe the event.

Prepare yourselves...

Are we still climbing?
Holey moley I think so
This is friggin' nuts

The race was a blast, challenging and well organized. I would definitely do it again, just maybe not next year.

Silverman 2009

Trainer Talk

Today I thought I would pick up on a topic Drew touched base on...trainers. It is starting to be "that time of year" again when most of us do not want to ride in the cold, wet, and or wind. The alternative to get your riding in is spin class or riding the trainer at home.

I am in the market for a new trainer for this coming tri season so I thought now would be a great time as any to go through the differences between trainers. Hopefully this will make your trainer purchase decision easier.

Cycle Ops makes a series of trainers starting with the Mag Trainer. The Mag retails for $179.99 and now comes equipped with 5 levels of resistance (the athlete must manually adjust). I would recommend this trainer for those riding under 1 hour with minimal intensity and minimal resistance requirements.

The next Cycle Ops trainer in the series that I would recommend is the Magneto trainer. The Magneto now has progressive resistance without having to manually adjust! The Magneto retails for $269.99. I would recommend this trainer for those riding over an hour with intensity and looking for good quality resistance.

The third in the series of mainstream Cycle Ops trainers is the Fluid2 trainer. This trainer retails for $329.99. I would highly recommend this trainer for the multi-hour trainer rider who is looking for varied intensity, a wider resistance range, and a larger fly wheel to give a more road like feel. There are several trainer options Cycleops makes above the Fluid trainer that offer power readings and a few upgrades. More on those in the future.

This season Jack & Adam's will also offer the Kurt Kinetic Road Machine Fluid Trainer. The Road Machine normally retails for $369.99 but as Drew mentioned we are running a special price of $299.99. The Road Machine Fluid Trainer is comparable to the Cycle Ops Fluid2 Trainer offering a wider range of resistance, and a larger fly wheel (the fly wheel is larger on the Kurt trainer) to give a more road like feel.

Please stop in to check both brands out and get your questions answered.

Have a great weekend!

Trainer Talk

Pop's Picks of the Week

Here is a look at some new products arriving at the shop this week. Bikes, trainers, and greeting cards!

You may have recently seen on our homepage that we are excited to bring Ceepo Bikes to Austin. Well they have arrived! If you have time this afternoon, stop by the shop to see James building the Venom. Nobuyuki "Joe" Tanaka is a triathlete like all of us and he has created some incredible bikes!

James is building up the venom with SRAM Force, Profile Design bars and a killer Easton wheelset.

We've also received a Katana and Stinger so be sure to come by and check them out!

Winter for many of us, with its cold weather and short days, means time on the indoor trainer. There are a lot of choices out there when it comes to trainer brands and models. Answering the following question is the first step in picking the best trainer for you, "Will your workouts be short spin sessions, intense intervals, epic long rides, or a combination of all?" Come by the shop and share with us your answer and we'll help you pick the best trainer for your needs.

We have always recommended the Cycleops series of trainers. Saris' wide range of models, lifetime warranty and great pricing make them an excellent buy.

This week we'll be debuting a new trainer model at the shop. The Kurt Kinetic Road Machine. This is the company that built the first Cycleops trainer. Kurt felt there was a better way to build a resistance trainer so they decided to set out on their own and do it.

The Road Machine employs an industry leading 2 1/8" roller to reduce tire wear and a 6.25lb flywheel to keep you spinning smoothly. The Road Machine priced at $369.00 is a serious trainer. When the trainers arrive tomorrow we'll have a dozen available at an introductory sale price of $299.00. If you've been contemplating a trainer purchase this may be a great time to do it and get one of the best trainers on the market to boot.

I don't know about you but November has flown by for me. If you follow the holiday tradition of sending cards to your colleagues, friends, family, and loved ones, but struggle with finding unique cards to express yourself, you should checkout Skeese Greets Holiday cards. These cards are flat out cool. All of the designs are created with used bicycle chains by Austin's own Stacy Keese. Whether you need a single card or several boxes, we have the latest Skeese Greets designs at the shop. Be sure to also check-out the Skeese Greets Blog for some unique ornament and gift ideas you can create yourself.

Well that's a sampling of some of the new things arriving at the shop this week. Come in and check-out these items and more for yourself. I'm off to find even more cool items for next week. Man I love my job! - Drew aka "Pops"

Pop's Picks of the Week

Texas 4000 Fundraiser This Thursday!

Texas 4000 is a non-profit organization that hosts an annual charity bike ride from Austin, Texas, to Anchorage, Alaska. Around 55 University of Texas students make this trek each year to spread Hope, Knowledge, and Charity across North America. The C4 or Come Cure Cancer Concert will be held on Thursday, November 19th at Scholz Garten from 8 PM to midnight to benefit the M.D. Anderson Cancer Center in Houston. Tickets are $15 in advance and can be purchased from any member of Texas 4000 ($20 at the door). At the concert, attendees will enjoy the music of Curtis Grimes, Sam Sliva and the Good, and Jimmy Kaiser. All guests will receive a goodie bag and will be entered into a raffle to win a variety of prizes.


Start Time: Thursday, November 19, 2009 at 8:00pm
End Time: Friday, November 20, 2009 at 12:00am
Location: Scholz Garten
Street: 1607 San Jacinto Blvd
City/Town: Austin, TX

Texas 4000 Fundraiser This Thursday!

When should you replace your brake pads?

I get asked this several times a week. Knowing when to replace your brake pads and how to do it is very easy to do and only takes a couple of minutes. If you are concerned about your pads being worn out, the first thing to do is take off your wheels. Then look at the braking surface, every brake pad has grooves that are molded in whenthe pad is made. These grooves are wear indicators, when they are gone it is time to replace them.

You should also change your pads if you are putting on race wheels and they have a carbon braking surface. Over time all brake pads tend to get small pieces of aluminum embedded in them from the heat of braking.

To prolong the life of your pads and your rims you should periodically pick out the pieces of metal. If you are running carbon rims you should use special pads that are designed for carbon. These pads tend to brake better and last longer since carbon rims tend to heat up standard pads and wear them out faster than carbon brake pads.

Brake pads are very easy to change, most road brakes have a small allen head screw on the outside of the brake shoe. This usually takes a 2 or 2.5 millimeter allen wrench to undo. Take the screw out and slide the pads out the back of the brake shoe, some pads can be pretty tight so it may take a little patience to get them out. Once they are out you can take the new ones and slide them back in (these are labeled right and left so make sure you put them in on the right side). Once they are in you may need to slightly readjust your pads if the old pads were worn unevenly. To do this you should loosen the 4mm screw that holds the shoe to the brake and make the pad line up parallel with the rim. You have now replaced your brake pads and you can use your brakes with confidence.

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When should you replace your brake pads?

Companies at the Heart of Tri

click on image above for larger version.

This year, Jack & Adam's Bicycles was listed as one of Inc. Magazine's fastest growing companies in America. We're very excited to have made this prestigious list.

In each edition of the magazine, there is a photo spread called, "Behind the Scenes: Companies at the Heart of Everyday Life." It's an interesting section so we've borrowed the concept here to create, "Behind the Scenes: Companies at the Heart of Tri." This month we're featuring a photo from Jack's Generic Tri in New Braunfels and some of the companies involved in all of our triathlons. Click on the image for the larger version.


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Companies at the Heart of Tri

Bike Fitting The Sense Corp Texas 4000

Here at J & A's the fit room is always busy, and over the last couple of weeks The Sense Texas 4000 Riders have been coming in the doors on an hourly basis to take delivery of their new 2010 Felt z85 road bikes.

This group of riders are some of my favorite fits each year. Why? Well servicing them brings in some of the most amazing stories I get to hear and simply they are all neat people. Second, it is bike fitting at its best; riders are new with little history or riding experience, that translates into the importance of testing the fundamental process of what is considered a "good" comfortable but rideable (4500 miles rideable) position.

Positioning 50 riders to pedals and bicycles is a clear opportunity to continually tune the process of what is the real science and art of bike positioning. Taking a rider from beginning with no definitive perceptive awareness to the evolved state of knowing what their individual riding position looks and feels like is the part of bike fitting that few systems and technologies can assure. So, if you haven't heard of The Sense Corp Texas 4000 ride for cancer here is a link to read up: www.texas4000.org

And if you are needing a bike fit or considering advancing your bike position over the winter months, then give us a call and secure your appointment slot, where we will take the time to position you with every consideration.

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Bike Fitting The Sense Corp Texas 4000

Texas Tri Series 2009

The Texas Tri Series finisher party is on tap for this Saturday. 121 people have completed the series successfully by either participating or volunteering at every event. On Saturday, each of them will be rewarded with an awesome trophy and some great finisher gear. We will also have a stockpile of goodies to raffle off. A select group of all star volunteers will also be in a drawing for New Belgium Brewery cruiser bike! Of course, we will also be throwing a enjoyable party, with beer, wine, appetizers, and a Mario's deli lasagna as the main course. Leave room for a piece of one the 3 giant Texas Tri Series cakes.

The party is invite only, so if you think you should be on the list and you didn't receive an invitation, then please email dan@highfiveevents.com.

The results for the Texas Tri Series are available at www.texastriseries.com/results.asp.

The 2010 Texas Tri Series lineup will be announced at the finisher party and will appear online within a week after the event. Registration for all of our events opens on December 1st.

Texas Tri Series 2009

"Born to Run" Coming to Austin

Chris McDougall, author of "Born to Run", is making an appearance at Rogue Equipment next Wednesday, November 11 from 2-4pm.

McDougall will be available to sign books (additional books will be available for purchase/signing) and athletes/fans will have the opportunity for a little Q&A with the author.

If you have not had a chance get your hands on the book, "Born to Run" talks about the ultra-running world of the Tarahumara tribe in Mexico and explores the theory that humans evolved as distance runners.

Have a great weekend!

"Born to Run" Coming to Austin

Field Test Your Way to Faster Racing

The triathlon season is winding to a close and the brutal temperatures of the summer seem to be easing up. For many of Austin’s endurance athletes this means their ambitions start to lean towards running events. The fall and winter months afford great opportunities to set new PRs, run your first marathon or simply build on the fitness that you’ve been working on over the last few months. In order to achieve a new PR or run a marathon it’s important to take stock of where your current fitness is so that you can make sure you’re setting appropriate goals and doing workouts at realistic paces.

The best way to do this is by field testing. Field testing is basically an indicator workout used at the onset of a training program and throughout the season to measure your progression. It is also used to calculate the pacing range for your run workouts such as tempo, steady state, Fartlek, threshold and track workouts. To go out and do these kind of workouts without knowing where your pace should be is a recipe for injury and burnout. You should never begin a training program without establishing some sort of a benchmark for current fitness. If you don’t do that, there’s no way to know if you’re getting any better!

A short race can be used in a pinch for field testing but the problem with racing is that courses, terrain and actual distance often vary, so it’s tough to recreate the same conditions from test to test. This is a very important point for any type of testing, since you’ll be comparing your results from test to test, consistent environmental and preparatory conditions should exist to ensure accurate outcomes. When you field test your goal is to collect pacing data, heart rate data and perceived exertion notes as you will compare all of these points to subsequent testing.

A proper training program will yield single or a combination of changes. Ideally you should see yourself run a faster pace for the given field test after 6-8wks in a program, sometimes athletes will not run faster but their heart rate is lower for the same given effort. Assuming that environmental and preceding conditions are the same this suggests that you can do the same workload at a lower metabolic cost or stress to your body meaning you can run longer at that pace without fatigue!

Your training ranges will need to reflect your field test results. This means adjustments to pacing and heart rate ranges consistent with your higher level of fitness. You’ll want to work with your coach on how to incorporate this data as each athlete has different needs and different goals. Also note that when you do your testing on the track or a flat road that your pacing will be about 5-10 seconds/mi slower on Town Lake Trail or on rolling roads.

So how do you do a field test? There are several good protocols out there but over the years I’ve settled on a 2 mile time trail as the best one for myself and the clients I work with. I like the 2mi time trail because it’s short enough that all levels of fitness can complete it and it’s not so taxing that we have to take a lot of recovery days afterwards. Here’s how to complete and calculate your training paces.

Find a 2 mile stretch of flat road, trail or simply use the track. Make sure this is a place that you can easily get to in the future so that you can keep your tests consistent. Also make sure you keep the 2 days before the test fairly light so you have fresh legs, make sure you note this in your training log so that when you test again it’s with a similar approach. Get in an easy jog for ~15min to warm up and if you’d like do a few strides. Start your watch and begin your 2 mile effort. Use the first 400m to get up to speed, this will keep you from staring off too fast, once at about 400m settle into a pace that feels like the fastest pace that you can sustain, this should feel very hard and your breathing will begin to become shallow and labored, ask yourself while running, “Could I go a little harder and still finish this 2mi?” if the answer is “yes” then speed it up a bit, if “no” then keep the pace right there and focus on staying consistent. At the one mile mark take your split and charge on for mile 2. This is the hardest point, your breathing is rapid your legs are burning and you wonder what you’ve gotten yourself into. This is where you clear the mechanism in your head and go. Don’t be afraid of blowing up, it’s better to put it all out there than to have left something on the track. When you finish it will have felt like a race effort, be sure to get the split for the 2nd mile, the over all time and if using a heart rate monitor your average heart rate for the effort.

You now have a benchmark as to where your fitness is. Plan to repeat this field test again every 6-8weeks to see how you’ve progressed! If your training is structured appropriately you should see a faster 2mi field test and lower heart rates for the same given workloads in your training.

For more information on Field Testing and how to achieve greater results in your training and racing contact Derick Williamson of Durata Training at derick@duratatraining.com


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Field Test Your Way to Faster Racing

Tires & TPI

I recently received several questions about tires and their TPI. So I decided to clarify a few things about the topic.

1st, TPI stands for Threads Per Inch.

2nd, tires are made with threads. Lower end tires have lower counts which tend to make them heavier and ride more harsh. Higher end tires have higher thread counts which allow them to ride smoother and contour to bumps on the road better. On some tires the threads are mixed in with Kevlar or some other type of durable fabric to make them more resilient to flats. It is important to note that a higher TPI tire is not more prone to flats than a lower TPI tire.

3rd, lower TPI tires are less expensive and are more common for training use. Higher TPI tires are more expensive and tend to be used for racing or for riding roads where you are looking for a smoother ride.

For a great low TPI tire I would recommend the Vittoria Zaffiro Tire. For those of you looking for the high TPI tire consider the Vittoria Diamante, the Vittoria Open Corsa, the Vredestein Tri Comp, or the Continental Grand Prix 4000. Please stop by the shop to check out the selection of the above mentioned tires or to ask questions and say hi.


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Tires & TPI

The Dirty Du

The Dirty Du is just around the corner. At J&A and High Five Events, this is our favorite event of the year. It's definitely less stressful to put on than all the big tri's, but we also love just hanging out, camping, and exposing people to something different . We've added some new things this year:

1. There is an off road half marathon on Saturday. Rocky Hill Ranch is a beautiful place to run off road. It's just like Bastrop state park.
2. Cash prizes to the overall champions, plus a $500 bonus for taking down a course record. Check out the names of the record holders:

Men Lance Armstrong 1:36:05

Women Shae Rainer 1:55:34

Relay Adam Daley & Floyd Landis 1:25:50

Did we mention that every participant gets a hooded sweatshirt with their entry?!!! The volunteers get one too!

Our favorite part of the weekend is the Bike Toss and Fly Bar competition. The bike toss is basically a shot put/discus toss, but with a bike. The winner's get some really unique trophies this year. The Flybar is a super-duper pogo stick. We set up a little obstacle course and have a double elimination tourney.

Don't miss out on this great weekend!

The Dirty Du

Go Local Austin!

Austinites now have a new, bigger, and better way to support local with the new "Go Local" Austin discount card. Jack & Adam's is now a proud participant of "Go Local Austin".

What is the "Go Local" card?: Basically, every time you present your "Go Local" discount card at participating local business you get special cardholder discounts plus you'll be supporting the Austin economy while also reducing the production of paper coupons. The card is honored at many local establishments ranging from hair salons like 4001 Hair Salon, to local coffee dealer Progress Coffee, to Zocalo cafe and many in between.

The card is good for approximately 12 months, costs only $10 and is now available here at the shop.

So all you Austin athletes, keep Austin money in the Austin economy by stopping in at Jack & Adam's and by purchasing the "Go Local" card.

For more information about the program, please visit the "Go Local" blog site here.

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Go Local Austin!

The Bizarro Duathlon 10/31/2009

The Bizarro Duathlon is back and just as crazy as ever! The event takes place this Saturday, October 31st. The Austin Duathletes are doing their part to keep the Austin area weird by hosting the reverse order duathlon consisting of a 15 mile bike, 2 mile run, and finally a 15 mile bike out in Smithville, TX. Athletes have the option to race in Halloween costumes (not required).

How does the reverse duathlon order work?
You will start on the bike, rather than the run. Transition will work exactly as a traditional duathlon, rack your bike and run. Following the run, you will transition back to the bike and complete to complete the course. Directions for how to rack your bike and retrieve your stuff from transition following the race will be provided in the race packets.

You can register online here. The cost to register for individuals is $35 and $55 for Relays. **Please note: Registration fees will increase by $10 if you register at packet pickup. ***

Athletes can also register during packet pick up hours between 10am and 6pm Friday, October 30th. Packet pickup will take place here at Jack and Adam's.

For more information about the event check out the Bizzaro Duathlon site here: Austin duathletes .

To contact the Event Director:
Event Director: Brianna Smith
Email: events@austinduathletes.com
Phone: (512) 673-6154
www.austinduathletes.com

The Bizarro Duathlon 10/31/2009

Tentative 2010 Event Lineup

The 2009 Texas Tri Series wrapped up Sunday with the Longhorn Ironman 70.3. Luckily the race had beautiful weather, because cleaning up the site on Monday in the pouring rain and cold was totally miserable. With most of the 2009 multi-sport season behind us, we know many of you are already looking forward to 2010 and trying to set your calendar. Below is the tentative event schedule for 2010. It is subject to change, but we're pretty sure the dates of the triathlons will not move. The lineup will be officially announced at the Texas Tri Series finisher party on November 14th. Registrations will go live December 1st.

Feb. & March: We might add some totally new events. Stay tuned.

April 20th: Pure Austin Splash-n-Dash

May 9th: The Pure Sport Rookie Triathlon

May 16th: Skeese Greets Women's Triathlon

May 18th: Pure Austin Splash-n-Dash

June 15th: Pure Austin Splash-n-Dash

July 11th: Couples Triathlon

July 20th: Pure Austin Splash-n-Dash

August 1st: Jack's Generic Tri

August 17th: Pure Austin Splash-n-Dash

Sept. 6th: The AVIA Austin Triathlon

Sept. 21st: Pure Austin Splash-n-Dash

Nov. 20-21st: The Dirty Du

Tentative 2010 Event Lineup

Jack & Adam's Shop Hours Sunday October 25th

Jack & Adam's will be closed for the Longhorn 70.3 Triathlon, Sunday, October 25th. If you are not racing please come to the race to volunteer or spectate.

Have a great weekend!

Jack & Adam's Shop Hours Sunday October 25th

J&A 70.3 Longhorn EXPO

Jack & Adam's will be out at the 70.3 Longhorn EXPO this weekend with nutritional items and tri accessories to purchase just in case you forgot something for the race. We will also have all wetsuits on clearance sale as well as shoes on clearance sale. Stop in to check it out or to just say hi.

Have a great weekend!

J&A 70.3 Longhorn EXPO

J&A in Afghanistan

Recently posted on the Jack & Adam's Facebook page is this picture of Josiah Coder wearing his J&A t-shirt at his Combat Out-Post in Afghanistan.




Josiah writes: "Me riding the only bike on our Combat Out-Post in Afghanistan. I was stationed in a remote area with very little re-supply. Our only spin bike really helped me keep my legs strong for the long walks up and down the mountains. Over my left shoulder you can see the bullet holes from our recent fire fights."

Thanks, Josiah!


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J&A in Afghanistan

My First Visit to the Shop

Today mom and I drove down to the shop for my first visit. On the way down she assured me I'd meet a lot of new friends and would see some cool things. I was a little skeptical at first, thinking this was a devious way of convincing me to go on her adventures with her.

As we walked in the door we were welcomed by a friendly staff who all seemed excited to see me. Not only was the staff friendly, the customers were running over to say hello also. I felt like a rock star.

I was happy to see the bike shop has more bikes than our garage. I'd been getting a little worried about my parent's bike collection. I assume there will come a day when they leave me behind to hop on one of those two wheeled contraptions.

Since I don't like being left behind I asked Thomas to measure me for one of the bikes. Unfortunately, my diaper makes it impossible to get an accurate stand over height measurement. I'll have to wait until I'm potty trained for a correct measurement, I've put that on my to-do list for my second birthday.

I told Drew I like the new shop jersey and asked when we'd be getting one in my size. Apparently there is no such thing as an infant tri-top. I'm working on my get-rich-quick plan to design one. With all the new babies at the shop I'm sure they'd be a hot item.

The mechanics were very nice although none of them wanted to hold me. Mom said that was okay since they all had dirty hands from working so hard on all the bikes. Thankfully the other members of the staff were nice enough to give me some attention.

I liked the shop a lot, I think I'll go back. I hear the Jack guy is really nice too. I'm looking forward to meeting him very soon.

- Leah Garel

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My First Visit to the Shop

New Cool Weather Products!

Now that the blistering heat of summer has passed, keep an eye out for awesome new products as the cold season approaches. Argyle arm-warmers and socks from De Feet maintain sophistocated look during the toughest runs and rides. We also have daisy prints for your inner flower child!

For those who have cold feet, we also have wool socks from De Feet. They are completely seamless to minimize chafing while the wool fibers will keep you warm and dry.

New Cool Weather Products!

Fit For Free with Fox 7 News

Thanks to Fox 7 News Loriana Hernandez and Magic 95.5 Terri McCormick for stopping by Jack & Adam's Bicycles yesterday to talk about the free core class held every Monday & Wednesday night at 5:30 at the shop. It's part of Fox 7 News "Fit for Free" segment. Here's the video from that live broadcast:





Here is a list of other get fit for free events you can find at Jack & Adam's Bicycles:
Monday -@ 5:30pm core workout
Tuesday @ 5:20 pm -- run
Wed @ 5:30 pm core
Sat @ 7:30 am: easy run
Sun @ 8:30 am: ride

Come join the fun!

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Fit For Free with Fox 7 News