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