How To Wash Your Helmet

From the Newsletter Archives, July 2006:

A Tip from Emilio Desoto, creator of DeSoto Tri Clothing: Wash your helmet and shoes please!

When was the last time you washed your bike helmet, your bike shoes, and your running shoes? If you haven't done so in the past month, they probably stink. If you can't smell it, ask someone else to, then look at their face; the truth comes without words being spoken.

THE HELMET: Are the straps white with salt deposits, and are the little pads slippery from sunscreen and hair product, and is the outside stained with grime? I rinse my Rudy Project Helmet after almost every ride. It is 5 years old and looks brand new still.

TO WASH IT: Turn on your kitchen sink and let the water run luke warm. Run the water on the helmet, the pads and the strap. Then take about a tablespoon of shampoo, dish soap, liquid hand soap, or liquid laundry detergent, and rub it between your hands and finger and then apply it to all the surfaces that absorb water. Rinse it thoroughly, shake it to get excess water out, and put it in the sun to dry. Wipe the outside with any cleaner like Simple Green, or Pedro's. Stay away from stronger detergents, as any residual that is not rinsed will run into your eyes when you sweat in it again.

Next week...running shoes!

Kind regards, Emilio

Emilio De Soto II
Founder/President/Triathlete
De Soto Sport Triathlon Company

How To Wash Your Helmet

Jack & Adam's New Arrivals

A lot of great products arrived this week at the shop. Here are just some of the hot new items out on the shelves:

TYR Tattoo Crossback & TYR Lucky Microback Women's Swimsuit (various sizes)

TYR Alliance Splice Jammer Black/Blue & Black/Red (various sizes)

TYR Nest Pro goggle - Various lens color options

TriSwim Shampoo, Conditioner, Body Wash, Lotion, Foggle (anti-fog towelettes for goggles), and Trislide (skin glide spray)

Saltstick 100 capsule bottle

Nathan Quick Draw Handheld w/bottle (great for running on the Greenbelt) & also Nathan body cleaning towelettes

For those of you gearing up for the '09 race season we now have the Lickey Split Transition Mat back in stock!

Stop in to check out our new products or to say hi. Don't forget Team Tacodeli's Spin-A-Thon tomorrow...you can mix up a smoothie on the Pure Austin blender bike!

************
Angie

Jack & Adam's New Arrivals

Team Taco Deli - Spin-A-Thon

Who doesn't like tacos? And who doesn't like Tacodeli Tacos? Not only does this great Austin business create some of the best tacos in town (try the Fundidos!), but they're also raising some dough for charity.

For the past four years, Team Tacodeli has raised over $115,000 for multiple sclerosis research while participating in the Houston to Austin MS 150 Bike Tour. Entering their fifth year with 75 members strong, the goals of Team Tacodeli have remained the same: raise money to support the National Multiple Sclerosis Society's fight against MS; encourage bike riding; support local businesses; and foster friendships.

On Saturday, February 28th, Team Tacodeli will present a "Spin-A-Thon" fundraiser hosted at Jack and Adam's Bicycles. From 11am to 3pm you can participate in the "Tacodeli Challenge" for prizes, mix up a smoothie with the Pure Austin blender bike, purchase raffle tickets for prizes or enjoy a massage for a small donation.

We hope to see you on Saturday! And if you've never experienced a Tacodeli Taco, then come on the Sunday Morning Shop ride where afterwards you'll be treated to their breakfast tacos. That's right - FREE from J&A's! & coffee to boot!

Team Taco Deli - Spin-A-Thon

Texas Iron Training Camp

Looking for a way to kick-start your tri training? Check out the Texas Iron Tough as Iron Endurance Camp. During the extended weekend in beautiful Kerrville, TX, you'll have the opportunity to ride and run long, swim in the Guadalupe river and go to seminars presented by Pro-Triathletes Jamie Cleveland and Andrea Fisher.

In addition to all the training, you'll enjoy great food and camaraderie. There will also be a Jack and Adam's mechanic on hand for all your technical issues. Everything you need for one great weekend!



Here's the scoop from the Texas Iron website:

Texas Iron Tough as Iron Endurance Camp

"One of the best training camps around!"

This four day multisport camp provides everything you need to raise your fitness level and get you ready for the 2009 season

Your camp registation includes lunch and dinner, snacks, ride / run support, coach's presenstations, technical running shirt, camp goody bag, full bike technical support / maintenance, and access to recovery therapy (ART).

Lunch and dinner will be provided, as well as snacks and drinks during the day. The dinners are fully catered and provide athletes with some of the best food Kerrville has to offer! We promise you'll love the food!

Click HERE for the itinerary.

Click HERE to register.

For more info on the camp, visit the Texas Iron website.

Texas Iron Training Camp

USAT Coaching Program

USA TRIATHLON’S COACH PROGRAM

~Zane Castro

I spent the last week away from Jack and Adam’s Bicycles to re-certify, or make my USA Triathlon Certification current. There is no better way to do so than at the US Olympic Training Center, in Colorado Springs. The venue alone inspires growth. And this time of year with Pikes Peak as a back drop, it's such an awakening time.

As one of the earliest members of the USA Triathlon Coaching Body, I’ve had the pleasure of getting to know a number of the U.S. National Program Coaches and even a few athletes. Over the years much turmoil has arisen over: drafting and non-drafting events; IronMan versus the ITU; the overall structure of coaching in the U.S.; and USAT’s role in the entire process. Additionally, there was debate of the centralization of a national program or whether or not we should have a national program.

The week brought world class presenters and coaches covering topics on some of the newest data on running and mechanics, mental preparation, and the broadest scope of periodisation I’ve ever been exposed to in over 12 years of coaching. It was all wrapped in the new decentralized format with a huge change toward the growth and support to the coaches themselves.

I walked away from coaching full time nearly 4 years ago because of the centralization and limitations to coaches desiring to excel at the elite level; this past week was an encouraging step for me to return to what I know I was made to do. The “how” is yet to be considered, but for now I’m pleased to have completed the process and to see the program come around to the new direction that has proven to have worked well for U.S. sports.

I look forward to seeing you on the fit stand at the shop.

Zane Castro

Jack and Adam’s Fit Specialist
USA Triathlon Level II Coach

USAT Coaching Program

Tri Zones Training

Looking for a training group for the upcoming Rookie Tri or Skeese Greets Women's Tri? Check out Tri Zones Training. Here's some info from the Tri Zones website:

Tri Zones Training is happy to announce our 2009 spring training programs!

Our spring training programs will help you get ready for your spring race(s)! Whether you're training for one big race, or maybe you'd like to tri a few this spring, we'll help you prepare for:

• Danskin Women's Triathlon
• Trek Women's Triathlon
• Skeese Greets Women's Tri
• The Rookie
• Lake Pflugerville Tri

Our team training programs will help you improve your skills, fitness, speed, and endurance. Our coaches are certified by USA Triathlon, and we have been training women for the Danskin Women's Triathlon for 7 years.

Our training programs offer something for everyone, and we welcome all abilities:

• Pre-Season Tune-Up -- during the month of March, for those who are ready to begin their training sooner rather than later --
  We offer both Beginner and Intermediate teams.

• Spring Training Programs -- our signature 10-week training program, starting the last week of March through mid-June --
  Women's Training Program -- our coaches will prepare women for Danskin! (or Trek, or Skeese Greets!)
  Intermediate Training Session -- terrific for triathletes with experience who are training for spring and summer races, including the Texas Tri Series.

• Half-Day Skills Clinics -- we will be offering skills clinics in swimming, cycling, running, and transitions from March through May. Check back for more details!

Tri Zones Training

Women's Tri Training Party @ J&A's

HeartZones Women's Triathlon Training Party

Come learn more about HeartZones proven training program, the Skeese Greets Women's Triathon and the new Trek Women's Series Triathlon!

Everyone is welcome!

Saturday, March 7th

5pm-8pm at Jack & Adam's

Join us for food, drinks, and fun! Great door prizes! Learn about how you can get fit and feel great training for triathlon! Incentives and discounts for registration during the party and a very special visit from a professional female triathlete!

Women's Tri Training Party @ J&A's

Pure Austin Gym Fitness Expo

Pure Austin Gym is having their 4th Annual Pure Austin Fitness Expo at Quarry Lake 10-2 tomorrow, Saturday, February 21. J&A's will be on hand to talk about the upcoming triathlon season. For all of the day's activities, click HERE.

This is from the Pure Austin website:

"Come try a new class or challenge yourself to stay for the whole event! Get the workout of your life with one of our master instructors and learn something new. Please bring your bike for complimentary bike Maintenance. Win tons of Prizes, gifts and giveaways. Enjoy food, drinks, massages and more. Plus, you can bring friends (that's friends with an "S"!) for FREE. You can’t miss this event."

Should be a pretty fun day at a GREAT gym. Voted #1 in Texas for 2008 by readers of Competitor Magazine.

Everyone is invited to go check out the Expo; you don't have to be a member.

Pure Austin Gym Fitness Expo

First Endurance: EFS Liquid Shot

We've had several customers request that J&A carry First Endurance EFS Liquid Shot. I am a big fan of First Endurance Products, so I was excited to test Liquid Shot out and get the shop to carry it on a regular basis.

I am one of the "sensistive types"...you know the one on the ride or run who cannot eat a particular gel or bar because it "tears my gut up." My stomach sensistivities have helped me become much more aware of what nutrition companies use in their products. First Endurance uses the best of the best so I knew I would be in for a treat!

I decided to test out the gel on a 14 mile run. Luckily, I was relatively familiar with the route so I had bailout plans in case I had stomach issues. Pre-run I was a little anxious about trying the new gel. The night leading into my long run was a rough night stomach-wise. My stomach was pretty upset from dinner the night before and even the morning of the run, so I figured things would not go great or head south pretty quick once I started taking the gel.

At 40 minutes I finally took a taste...Awesome! I did not feel the need to take any water with it. The EFS Liquid shot was super smooth and just the right viscosity. At that point I figured it went down easy, but can my stomach hold? YES! Even after 10-20 minutes my stomach was still good. Before I knew it, I needed to take the Liquid Shot again. I found myself hoping the time had passed so I could take more in. Needless to say by the end of the 14 miles I had an empty flask, happy stomach, and my body was feeling strong and calorically satisfied. I would definitely recommend the EFS Liquid Shot to anyone including the "sensitive" type.

Looking for more information on the EFS Liquid Shot? Here you go:

-400 high quality calories

-1500mg electrolytes

-1000mg of amino acids

-unique packaging...it is reusable!

-no gelling agents...that is a great thing; gelling agents slow down absorption and digestion.

Happy Training!

****************
Angie

First Endurance: EFS Liquid Shot

Tri on Twitter

As we've mentioned before on this blog, J&A's is on Twitter. We don't spend too much time on this mini-blog phenomenon, but we do what we can. Why? Because it's fun! And it's an easy way for us to keep you informed of any breaking news, shop happenings, reminders & twitter litter.

We also like to follow people back & see how they're spending their time. Turns out, we're following A LOT of VERY active people. Every time we sign in there is someone on a bike or out on a run or coming back from the gym. It's a great way to stay motivated! Problem is, sometimes it's hard to find people. Because of that, we've composed a list of some pro triathletes for you. If you know of others who should be on the list, please let us know. And for cycling related twitter people, check out THIS LIST from BikeBiz.com, it's a great one.

Here's a list of some tri-related Twitter peeps that we thought you might like to follow:

Pro Triathletes:
Michael Lovato: @michaellovato
Amanda Lovato: @amandalovato
James Bonney: @jamesbonney
Terra Castro: @terracastro
Desiree Ficker: @desfick
Chris Lieto: @chrislieto
Heather Fuhr: @heatherfuhr
Paula Newby Frasier: @paulanewbyfrase
Michellie Jones: @gomichellie
Jordan Rapp: @rappstar

Other:
Triathlete Magazine: @triathletemag
USA Triathlon: @usatriathlon
Felt Bicycles: @FELTBicycles
MotorTabs: @motortabs
Grease Monkey Wipes: @_grease_monkey

We'll keep compiling this list. Check back.

Tri on Twitter

Event News: Skeese Greets Tri Teams with Non-Profit

The Skeese Greets Women's Tri, to be held at the Texas Ski Ranch on May 3, has teamed with the new Austin Chapter of Girls on the Run. Not only will Skeese Greets donate some funds to this worthy cause, but entrants also have the option of tossing in a little extra $$$ themselves. Here's the scoop on this great non-profit, which by the way, is run by several local triathletes, including Shorey Russell, Maggie Caldwell, and KB Schatz:

Girls on the Run (GOTR) is a life-changing character development program for elementary school girls, starting with 3rd grade (ages 8-12) that uses the power of running to teach every girl about her personal power and the importance of being healthy and active. GOTR combines training for a 5K (3.1 miles) running event with healthy living education. Our programs instill self-esteem and strong values through health education, life skills development, mentoring relationships, and physical training - all of which are accomplished through an active collaboration with girls and their parents, schools, volunteers, staff and the community.

The goal of the program is to encourage positive emotional, social, mental, spiritual and physical development. Furthermore, we encourage participants to talk with their family every day about what is going on with them. The 12-week curriculum attempts to help each girl find and stay true to her REAL self. As a celebration of achievement, all girls complete a local 5K race.

GOTR is best suited for prevention purposes for girls between the ages of 8 and 12 years old. This is a time when children are still receptive to what adults have to say, yet they are beginning to feel the pull of peer pressure. Studies show that around the time of 5th grade, girls tend to go to a place that we call "The Girl Box." The Girl Box is a place where girls feel as if they are valued more for their appearance, their friends and what kind of clothes they wear - as opposed to the strength of their character. It is the perfect time to address important personal and relationship issues to a girl - like learning how to manage her emotions, the dangers of gossiping, how and when to speak up for herself and more. This is the ideal age for girls to develop the skills for handling these issues so that each girl STAYS OUT OF THE BOX.

Studies show that a decline of self-esteem, poor academic performance, and diminished ambitions take place during adolescence. The skills taught through GOTR have shown to lead to fewer eating disorders, less depression and suicide attempts, fewer substance/alcohol abuse problems and fewer teen pregnancies. The result is a healthier way of life for a new generation of young women.

GOTR of Austin is an affiliate of Girls on the Run International, which operates in over 160 cities across the US and Canada. GOTR of Austin was founded in Feb. 2008 and served 6 girls at one school in the Fall 2008. For the Spring 2009 school semester, we are proud to announce we have over 30 girls enrolled in 3 schools around the Austin area.

For more information on Girls on the Run, visit www.gotraustin.org.

The Skeese Greets Women's Tri is an Official Jack & Adam's Event, Volunteer or Register today!

Event News: Skeese Greets Tri Teams with Non-Profit

Featured Event: Biking Extravaganza

Click on the above poster for a larger version.

There's a new biking event in Austin that sounds fun. It's a bicycling scavenger hunt designed with all ages in mind. So if you're looking for something a little different on Saturday, Feb 28, check it out. Here's some info from the organizer:


Bridge to Mexico Biking Extravaganza

Fun Raising for Fund Racing

Saturday February 28th 2pm at Butler Park

Cost: $10

Bring yourself, and all the people you can find, along with bikes, to
experience Austin on 2 wheels like never before.


All profits will go towards Amigos Project. Amigos is a group of returned Peace Corps folks who have been going to Mexico since 1988. They work in poor communities just across the border from McAllan building, upgrading and maintaining kindergartens, primary schools and community centers. Favorite projects in recent years involve playscapes and general maintenance of kindergartens and the Amigos run community center Casa de Katie.

The goal is to collect a token from as many checkmarks in a given amount of time. The checkmarks and time will depend on the category you enter. Both Shrimp, for children (will remain on hike and bike trail), and Octopus, for inexperienced bikers just looking for fun, will have to time limit of 1 hr. Whales, people a little older and more competitive, and Shark, open to all bikers that own a jersey, have the time limit of 2 hours and many more checkpoints. All checkpoints will be given to participants on a map specified for that category. The top 3 participants of each category with the most tokens at the end of the time limit will win excellent prizes.

****************
Stacy

Featured Event: Biking Extravaganza

Austin Marathon Race (expo) Report

This isn't the typical "race report" where you read about someone's trials & triumphs at a particular event. This is a race expo recap, in case you missed us at the Austin Marathon Health & Fitness Expo.

Yes, Jack & Adam's Bicycles had a 10x10 booth set up on the far west side of Palmer Events Center. Did you see us??? We weren't selling the typical gels and body glide; we were there promoting our upcoming triathlons and events. We're very excited about the upcoming season and wanted to share some info with all the 26.2-ers.

Many runners stopped by our booth which was positioned diagonally across from the Rogue Race Pacers. Stacy Keese of J&A's and Dan Carroll of High Five Events staffed the booth on both Friday and Saturday. They said "Hi" to many familiar faces and lots of new ones interested in triathlons. The team from Video Something was also on hand to talk about all of the cool videos that they produce including three for J&A's: The Austin Tri, Jack's Generic Tri and the Dirty Du. This year Video Something will create videos at all of the J&A events, so start working on your interviewing skills and poses!

If you missed us on Friday & Saturday, here's a rundown of the info we had:


The Texas Tri Series

Skeese Greets Women's Tri: May 3, 2009

The Pure Sport Rookie Tri: May 10, 2009

Couples Tri: July 12, 2009

Jack's Generic Tri: August 2, 2009

The Avia Austin Tri: Labor Day, Sept. 7, 2009

The Dirty Du: Nov 14-15, 2009

Pure Austin Splash & Dash: Starting in April



Here are last year's videos from Video Something:



Jack's Generic Tri Video

The Austin Tri Video

The Dirty Du Video

Did you spot your mug in any of them?

Austin Marathon Race (expo) Report

Love In The Fast Lane

This month's Competitor Magazine featured 5 couples across the country who found each other through sports. Jack & Adam's owners Jack Murray and Stacy Keese are one of the featured couples for this Valentine's Day story.

Below is the section featuring this Austin couple. Click on the article for the larger version or pick up a Competitor Magazine at the shop...it's FREE!

Happy Valentine's Day!

Love In The Fast Lane

Register Your Bike

Bike Registration

New bicycle registration serves as proof of ownership for any warranty issues and provides a permanent record of the serial number that can be given to the police and/or your insurance company in case your bike is ever lost or stolen. Every time a bike is purchased at Jack & Adam's, we record the serial number of your new bike. It is a good idea, however, to also record it with the bicycle manufacturer.

Felt maintains an up-to-date register of all bicycles purchased via the Felt dealer network throughout the USA.

Register your Felt HERE.

Two other bike lines that we carry also have registration:

Register your Kuota HERE.

Register your Lynskey HERE.

***********
Cassidy

Register Your Bike

Love Your Training Partner

Although I'm not a big Valentine's Day type person, aside from the excuse for Chocolate, I felt I'd take advantage of it for the sake of a blog entry.

I've been inspired to write this based on a picture of "The Jack." Some of you may have seen the article about J&A owner, Jack Murray and his wife Stacy in the recent Competitor Magazine. If not, you should go pick up a copy, it's a quick and enjoyable read.

Finding a good training partner is tough, finding a great training partner is virtually impossible. Lucky for me, I happen to live with my favorite training partner. As unlikely as that situation may sound I actually know a few other couples who train together.

Now, you might think triathlon is how we met each other but that is far from the case. When Michael and I met we were merely two engineering students, attending the same college. I don't even think I knew what triathlon meant at that point. It was not until moving to Austin that we discovered triathlons. Who would've guessed we would be the same speed...

Aside from us we have some other friends who are lucky enough to train together. Two of them met while training, or well... while competing in training. As the story goes, they used to go on weekend rides and push as hard as they could to test the other one. Then they'd return to their respective residences and crash on the floor until they had the energy to move again. Eventually they started to date but I think it took a bit of time before they admitted how hard they had each been working during the courting period. They too are now happily married to their training partner.

That couple is among the group labeled, "Fast guys with faster wives." This is a prestigious group. You guys out there might think it's embarrassing to be "chicked" but I think it's far more beneficial to be chicked by your roommate than someone you hardly know. If you don't believe me, ask a guy who's married to a fast chick.

Happy Valentine's Day.

Good luck to everyone running the Austin Marathon on Sunday, especially my favorite training partner.

********
-mich

Love Your Training Partner

Featured Event: Pure Austin Road Race

The Pure Austin Pace Bend Road Race takes place on Sunday, February 22 at Pace Bend Park on Lake Travis in west Austin. This 10k hilly circuit is the first race in the inaugural TXBRA Premier Cup. There are several "races" or categories within this race and the first one, the Cat 5A start at 8AM. The races that have been grouped in wave starts by like skill-set will go clockwise with an uphill finish near Camp Chautauqua. The new Camp venue has allowed this event to be logistically well situated for awards, packet pick-up, and day-of registration. If you're not racing, but enjoy watching bike races, then this event is for you! It's a spectator friendly venue and will have great food available from one of Austin's best restaurants - North By Northwest.

Learn more HERE.

Featured Event: Pure Austin Road Race

Green Team Re-Cycling

Debuting the weekend of the Austin Marathon (Feb 13-15) is the J&A Green Team Re-Cycling. The Green Team is a recycling campaign geared towards keeping bicycles and everything bicycle related out of the landfills.

By creating this team, we're extending our green efforts at events into our daily activities at the shop. You can be part of it too by tossing your tubes and tires into one of the bins which will be located outside of the store. We'll have bins for other items as well and the contents will go to recycling centers, the Yellow Bike Project, the "Orange Bike Project" and other organizations that use discarded bike parts.

J&A's has also signed up with Clif Bar in their Energy Bar Brigade. We'll be a drop zone for energy bar wrappers which will be turned into other usable items. For each wrapper donated, two cents will be donated to the Austin non-profit Please Be Kind To Cyclists.



We're excited about this new recycling project. If you have any suggestions or ideas about recycling bicycle related items, please let us know.

Green Team Re-Cycling

Coach's Corner: Indoor Cycling

From the Newsletter Archives, February 2008:

With Laura Ball, Pure Austin Gym

Crawl out of hibernation and slip on those new shoes for indoor cycling at Pure Austin Gym. It's a great way to get back into Tri Season! Here's why:

Even the most die-hard of us has to train inside sometimes. Some love it, some loathe it, and most of us just consider it a periodically-necessary training evil. You may have wondered from time to time exactly how "spinning" translates into actual racing and riding strength. "Would the guy next to me holding 140 RPM for 60 minutes, who has never mounted a "real" bike on the asphalt, just crush me at a race?"

First, the obvious: indoor training allows you to engage in pre-set intervals without the interruption of weather, traffic, varied topography, bike handling skills, or mechanical concerns. But is it going to make you faster on the road?

The stroke: Most indoor cycling bikes are equipped with a flywheel, which is why the wheel keeps spinning even after you stop pedaling. This means that instead of requiring extra quadriceps action and hip flexor recruitment at the top of the pedal stroke, you actually need less - it wants to go around. Wouldn't it be nice if your road bike wanted to do that too! On the indoor bike, your hamstrings will be more involved in this part of the movement, actually decelerating in a muscular firing pattern, not especially a race-winner, but it still has some merit in assisting cadence and long-term pedal stroke improvement (and we can all use some of that). So, Joe the mad-spinner sweating next to you to the beat of the music at 140 RPM, has adapted to using the added 30-40 lbs of flywheel assistance to keep his cadence fierce! Translation: indoor "spin" bikes can help pedal stroke, leg speed. But don't get too dependent on that flywheel! It's not pulling you up the false flat at your next race.

Race-specific training, especially for the triathletes and time-trialist. Aaah, the joy of lactate threshold intervals in a controlled environment. Good times, and great training for your maximum sustained efforts. Just getting into this "lactate threshold" thing? Then maybe better to focus on the high end of the cadence you want to maintain on the road - while maintaining your maximum desired power, of course. Studies also show that elite time-trialists benefit by adding high power drills into this training mix for performance optimization. You or your coach will know where you are at with this, and can advise you whether or not you want to "turn that knob to the right" or not.

Heavy resistance, low cadence, sprints, and your fast twitch muscles. Good to have them when you need them - especially in the sprint finish. Triathletes probably won't want to be mashing heavy right before they get off to run, to be honest. But having a range of muscular strengths to take you up those hills (and false-flats!) without having to open your mouth to breathe is yet another training opportunity your indoor cycling environment offers.

What about the standing up, sitting down, standing up again (repeat ad nauseam)? It's a good leg workout, some applicability in power development, cross- training, etc. But, to focus on triathlon-specific skills, work more seated. You can even inform your friendly instructor you plan to do so. They'll get it. Standing on an indoor bike is not quite like standing on your road bike. Bummer, cause then we could bounce around with no hands uphill, no problem. However, there is some great core benefit to standing drills on an indoor bike, especially if you minimize the amount you lean on the handlebars. A good instructor will help you focus on the points that are the most like outside and are going to translate to your superior performance.

Other tricks: cadence drills - how fast can you hold that fast spin - now try it no-handed, without bobbling around in your seat (no falling off!), and one-legged drills - we all have one leg that just doesn't want to pull quite like the other one does! Or practice your most uncomfortable (I mean, aero) position for as long as you can take it, then a little longer, and voila! You can jump off the bike and you are done! No turning around to suffer into the wind.

At Pure Austin (the indoor gym for outdoor people!) we have indoor trainers at the ready in the spin area for you to pop that road bike into if you want to keep it even real-er. And some rollers available too, for the brave of heart. A high proportion of our cycling instructors are in fact road-racers or triathletes, so they like to keep the classes real, and minimize the drills where you are left wondering, "what course is this guy on?"

See you on the bike!

Learn more about Pure Austin Gym...

*******************
What's your favorite Spin workout?

Coach's Corner: Indoor Cycling

What To Do When Race Plans Go Ary

Heading into the New Year I had planned my spring training around the Boston Marathon. Things were going great...they are still going great with the exception of one thing: Boston Sold Out! The race registration closed without me. When I started planning for Boston I was told to get all the travel details coordinated first and then sign up for the race in February or March since it typically does not sell out. Well this year was the exception! So Thursday I was forced to ask myself, "What now?"

Luckily for me, I had the help of my Rogue coaches and my husband, James to help me decide. At first I was a little hesitant about switching into triathlon mode so early. Afterall, I've been riding my bike once a week for 3 hours. Surely I would need more riding than that to start racing triathlons. But that anxiety quickly ended. I realized I am fit enough, thanks to my Boston training, weight training, swim training, and yes the one day a week of cycling training. I could easily switch "gears."

I have now decided to race the Lonestar Half Ironman as my early spring race. If you have a baseline level of fitness, switching your schedule at the last minute can be very easy. For me, it was even easier because I used my "Triathlete's Training Bible" by Joe Friel. You don't need to read "The Triathlete's Training Bible" to use the diary. The "Bible" is helpful but not necessary to use the diary. Just remember to use a pencil because schedules change! We have a few copies here at the shop. Stop in and take a look!

For other books we carry, click HERE.

On another shop note, we received multiple flavors (including caffeine flavors) of the Clif Shot Blok with the new packaging. The new packaging is great! It makes it very easy to consume nutrition while working out. We also received a new line of lights: the Knog series. They are super bright LED lights that help while we all wait for the upcoming time change.


For those Austin Marathoners: now is the time to stock up on your nutrition! We have a huge selection of nutritional products, but if there is something we missed, let us know...there is still time to get it in ASAP!

*********
Angie

What To Do When Race Plans Go Ary

Twitter It!

Twitter! By now you've probably heard of this mini-blog sensation. If not, be sure & check it out HERE. The home page of Twitter is nothing fancy, but don't let it discourage you from signing up for this free service. You don't even have to "post" what's going on in your life; you can just read what others are doing.

Jack & Adam's Bicycles has had a Twitter account for a while now. It's a fun and easy way to keep in touch with people (those you "follow" and those who "follow" you.) When you follow J&A's you'll get reminders of core class, group runs & the shop ride. We'll keep you up to date (in 140 characters or less) on things happening at the shop, blog postings, and upcoming events. And one exclusive to Followers on Twitter is what we call "Twitter Litter."

"Twitter Litter" consists of free and heavily discounted items at the shop. We've had Twitter Litter posts of free cookies at the shop, free samples and free tubes. We'll have 2 for 1 Twitter Litter specials, give aways and other things we come up with along the way.

Besides Jack & Adam's, you can also follow pro cyclists and pro triathletes. By doing so you can see how they're training, what they're eating, and other things going on in their lives. One of the downsides of Twitter, however, is locating these people, so next week we'll post a compiled list of Tri Twitter-ers that we think triathletes would like to follow.

In the mean time, here we are: www.twitter.com/jackandadams

If you're already on Twitter, what Tri related people/companies do you like to follow?

Twitter It!

Transition Times

At first glance this may look like a random shot of a transition mid-race. If you look closely in the middle of this picture you will see an athlete sitting down on the ground.

Who might this unknown athlete be? It appears to be some engineer who signed up for the 2000 Trilogy Triathlon a mere week before because he and his friend thought it would be fun. They had fun but with only one swim and one run in "training", these two warriors were pretty tired during the race.

The unknown guy in the picture above sat down in both T1 & T2, as did his friend. In T1 he put on a bike jersey and gloves. In T2 he swapped his bike jersey for a t-shirt and added Umbros to be sure nobody spotted him running in bike shorts.

When a fellow athlete came running into transition she mentioned that she wished she had time to sit down and he jokingly replied, "Why not, you can too." After all, there was plenty of space.

His wife, who was too scared to attempt a triathlon without knowing how to swim, sat by the side and captured this picture. She got up enough courage to try one a year later.

As I'm sure you might have guessed these two have done a few triathlons since then. By 2004 the couple had each finished an Ironman, but some things did not change. In transition of his first Ironman the husband sat down to chat with one of his co-workers, who was also entered in the race. After a few minutes of discussing the swim they realized they still had a long race ahead of them so left left transition and continued on their way to their Ironman finish.

For the record, this unknown guy does go through transitions quickly at times. After all, he and his wife have finished within seconds of each other in multiple races, transitions do matter sometimes.

I've heard stories of people taking a nap in transition or visiting the medical tent before continuing on.

What about you... do you have any humorous transition stories? Have you ever spent a long time in transition?

-Michelle

Transition Times

Featured Event: Austin Marathon

As you probably already know, the Austin Marathon is fast approaching! This premiere marathon in the heart of the Lone Star State is a can't miss event. Although the half marathon is almost at capacity, you can still sign up for the full 26.2 miles.

The action happens on Sunday, February 15th. If you're not running it, then come listen to one of the 40 bands along the course and cheer on your favorite athletes. Or better yet, sign up as a volunteer; a race this size needs a lot of support!

You can also help out J&A Blogger, Michelle Garel at the DSACT Marathon Water Stop. Check it out HERE.

Featured Event: Austin Marathon

My First Tri: Desiree Ficker

In the J&A premiere newsletter back in April of 2006, Pro Triathlete, Desiree Ficker was our first author of the Training 101 Section. In it she describes her first try at a tri:

Two days before my first triathlon in 1999 I walked away from my local Maryland tri shop with a brand new Litespeed Saber. The bike was a 48cm. For those of you who don't know me I am 5'7! At the time I had yet to compete in a multisport event so I walked into the store and casually, but with great hope, threw around my 10k time thinking maybe they could get me some leverage on a lower price. I was pleasantly surprised with the amazing fee I was quoted! I took my new bike out on the roads and was shocked at how scary it was riding in the aero position for the first time. I had the similar feelings inside to when I was forced to walk the balance beam in gym class. I tried reaching down for my water bottle over and over but to my dismay was unable to comfortably reach anywhere at all while in the aero position.

Before my race a few days later I asked a friend who was there with me how I should gage my speed over the 12 mile bike segment....I had been riding a mountain bike to my teaching job at the time. He said "Just pretend you're riding to work, and you're really, really, REALLY late!!". Great advice I have to say.

Looking back I realize how the combination of my boasting and my lack of bike fit knowledge landed me a too small bike for the same size price......In my pictures from first IM Kona I seem to represent some version of Clifford the Dog on his tricycle.

Fortunately today, with the help of Jack and Adam's and Guru bikes, I am happily riding a 53 cm Guru Crono that doesn't make me feel like Clifford.

Best of luck and happy training!
Desiree

Check out Desiree's website!

My First Tri: Desiree Ficker

Coach's Corner: How to Not Blow Your Race

From the newsletter archives, June 2006:

How to Not Blow Your Race (on the bike)

Craig Calfee has been involved in supporting amateur and professional racers for many years. From Greg LeMond in the Tour de France to several years volunteering for neutral support at the Hawaii Ironman. Nearly all of the tips below were learned as a result of seeing technical problems develop just before or during some very important races.

Don't do anything! (just before a race)
1. Don't change any equipment without first riding it for twenty to fifty miles. (including changing the inner tube) 2. Don't use aluminum alloy bolts for front derailleur clamps, seat binders and stems. 3. Don't change your position without first riding in that position for a typical training week

Clean your bike!
1. Mainly to inspect the frame for any cracks or problems, especially the fork, the handlebars or anywhere there is a clamp. 2. Keep the drivetrain well lubricated, you'll go faster. 3. Replace rusted bolts found on aero bars. Replace any bolts that came with any older Profile product. 4. Check cleat bolts. 5. Have a competent, professional mechanic go over the bike at least a week before any big race. 6. Pay attention to creaks, cracks and groans from your bike. Have a good mechanic identify the strange sound, especially if it started recently.

If flying or shipping the bike, pack it well.
1. Don't use soft cases with fork dropout clamps. They can arrive with bent or broken dropouts. 2. Partially deflate tires. Keep some air to protect the rim. 3. Arrive at the airport early so your bike makes it on the same flight. 4. Pack your bike assuming a TSA inspector will unpack it to look for bombs. Make it easy for them to re-pack or you may find your bike and case in a large plastic bag at your destination. 5. Be nice to the counter person, a zip-loc baggie of homemade cookies can cause the bike fee to be waived. Tip the baggage handler who will take away your oversized bike box. 6. Roof racks: Careful pulling it off the rack, it could bend or snap the front dropout. Also, make sure the skewer is nice and tight before driving off.

*Assemble the bike properly after any transport*
1. Check the quick releases 2. Check tire pressure 3. Check that pedals are tight 4. Check stem and aero bar bolts 5. Check wheels are true and don't rub 6. Check saddle height (with tape measure or mark on the seat post) and tightness of seat binder bolt. 7. Test ride the bike at least a mile, running through the gears.

Race day check
1. Tire pressure (compensate for hot weather by putting about 10 pounds less pressure in your tires on a cool morning before a hot race) 2. Put the bike in the correct gear for exiting the transition area. 3. That should be all you need to worry about on race day.

During the race
1. Relax about any recent problems with the bike and focus on the race. 2. If the bike starts making strange noises, try to determine if it is serious or not. 3. If you survived a crash and you keep riding with a gouged carbon fork, you could seriously hurt yourself if the fork snaps. 4. Carry a small allen wrench set so you can possibly fix an easy problem.

Craig Calfee
Calfee Design

Check out Calfee Bicycles HERE.

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Coach's Corner: How to Not Blow Your Race