About the photo, Liz writes, "I'm standing on the bow of the CHUGACH, a boat that took us out to see the Northwestern Glacier in Kenai Fjords National Park, Alaska. Our captain had to guide the boat through a bunch of icebergs to get us up close to the glacier, which descends from the Harding Icefield into the Northwestern Fjord."
Congrats to Liz and many thanks to everyone who submitted photos & voted!
Here are a few more pictures...
Visit J&A on flickr at http://www.flickr.com/photos/jackandadams/ to see all of the pictures.
For more information, please contact Austin T3 at email@example.com or 512-899-2482.
Light as a Feather, Stiffen your Core
If you are in the market for an intense hour-long core class, look no further than the parking lot at Jack and Adams. Held on Monday and Wednesdays at 5:30 p.m. (give or take a 10 minute lag time), you’ll do a mix of planks, push-ups and crunches that will leave you crying. Bring a mat, some water and a prayer book—this workout is tough.
Food Before Morning Workouts and Races
I've been asked several times by athletes as to the best foods to eat in the morning before a race or workout. The answer to this question is almost always "it depends."
For shorter activities...
If the activity is immediate, in an hour or less from the time you have to eat, put something in your stomach that will not cause you issues once you start. For morning workouts and races with around 1.5 hours or less duration, your body is usually already fueled (if you've been eating and drinking correctly in the days before). Usually a couple hundred calories and some fluids will suffice to increase your blood glucose level and replace the fluids lost overnight. I've found that a banana and sports drink or water are enough that I can almost immediately begin warming up. Similarly, something like Clif Bloks and water offer quick calories and fluids that also don't give me gastrointestinal issues.
For longer activities...
For a more prolonged event like a marathon, long bike ride, or Ironman, it's important to take in more calories and fluids, while allowing your body longer to move the food along in the digestion process. Morning meals rich in carbohydrates are important for getting fuel in your system to be utilized later in the day. Therefore it is important to allow enough digestion time for these larger meals. This is completely personal. I've found that I can eat a large meal three hours before a long distance event and not feel full at the start, but two hours is not enough time.
What I eat...
Different athletes have their different morning rituals. You'll hear talk of bagels, oatmeal, pancakes, or pasta. My preference is to fire up the waffle maker in the hotel room and enjoy waffles with syrup at 3:30 am the day of a long distance event. I've read that Rutger Beke, a top Belgian pro triathlete, eats twelve pieces of white bread with jam the morning of an Ironman. The commonalities among these opinions are that all the meals consist of carbohydrate rich foods.
The Final Word...
In summary, if the duration of the event is fairly short, then taking in small amounts of calories with fluids should get you ready to go. The longer the activity, the more food and fluids you need to take in race morning, but also the longer you need to allow for digestion. The key is to experiment with all nutrition changes in your training. Don't wait to see if Beke's white bread and jam works for you until the morning of your Ironman. For me, I'll stick with my waffle maker.
The Jack and
January 4th through February 22nd: A 26-mile no-drop ride starting from the shop at prompt. We’ll take some less used roads out through
If you are not ready for the full 26-miles, you can cut the ride short and turn back at numerous points, but you’ll be on your own unless we catch-up with you on the way back. We provide a detailed ride cue sheet with directions, distances and road names.
March 1st through June 28th: We’ll cover the same route as the start of the year, but add-in a full
We expect that by mid-May, many will be riding off the front and working on their speed for races like the Rookie, Couples, and Danksin Triathlon. So having the
July 19th through September 20th: We are thinking about extending the ride to include the Longhorn 70.3 course. This would yield ride of some 92-miles. This would need SAG support, and because of the long distance, and vastly different speed or rider, would probably only be no-drop rides for the first 4-weeks through August-16th. So this has to be confirmed. Again, we’ll provide cue sheets if we decided to go ahead with this.
Ride Cue sheets: We’ll provide a detailed route cue sheet for the ride. These will contain the distance from point to point, plus the total distance, the turn directions and the street names. These will be posted on the shop website.
GPS Files: We’ll also provide .gps files which can be loaded into various devices including the Garmin Forerunner 205/305 so you can track your ride. These will be posted on the shop website.
Google Maps: We are also experimenting with providing the routes online. You can see the 26-mile route online at Bikely already.
What’s a no-drop ride?
A no-drop ride for us, means that either Jack Murray, one of the Jack and Adam’s shop managers, or Mark Cathcart, a former triathlon club chairman and 2003 British Triathlon volunteer of the year, or another designated rider, will always come back for you if you can’t keep up with the group and check that you are ok. We may not ride the whole course with you, but we will make sure that someone comes back for you before EVERY turn.
Hopefully once the rides have been going for a few weeks, groups of similar riders will form and you’ll have someone to ride with for the whole ride. Again though, even if you do get dropped and we’ll try to find a pace that accommodates most riders, we will come back for you, and make sure you don’t get lost or stuck alone in case of mechanical problems or punctures. We will ask the group to wait at the turns, but that will be up to individuals based on their training needs and time available for the ride.
Will there be SAG support?
No. At this point we do not envisage providing any food, water, or mechanical support for the rides. They are group rides that start and end at the shop, nothing else. We expect all participants to take the same precautions and come prepared as if you were riding alone. If you break down, we will do our best to help out on the ride, but if we cannot get you back on the road, you’ll need to make your own arrangements for pickup/rescue.
There are Gas stations and shops in the first and last 10-miles of the ride, but nothing around
Experienced and faster riders: There is normally a faster group that goes off from the shop, you are welcome to go with them, or start out with us and ride-on, on your own but using our cue sheets for guidance.
Brick sessions: Because of the proximity of the Jack and Adam’s shop to the Lady Bird Lake Hike and Bike trail, some people will want to run after the ride. There will be no formal run support, but you would be able to do anything from about 1-mile, out to
Rain days: On days when there is heavy rain or the roads are very wet, we will likely cancel. You are welcome to show-up with the route cue sheets and do the ride, but we probably won’t, you’ll be on your own!
Thanks to Mark Cathcart for putting together this plan!
The Rookie Triathlon is a short event that has broad appeal from the true beginner triathlete to the accomplished veteran. The event is known for its safe course and family atmosphere, and it is the perennial kickoff event to the Texas Tri Series. 2009 will mark the 6th edition of the race, and it is once again expected to sell out several months in advance.
"The Pure Sport drinks are phenomenal products.", says Dan Carroll of High Five Events. "We pride ourselves on creating a great environment for a rookie triathlete, and putting Pure Sport in their hands at their first race definitely adds to that experience."
Pure Sport is used by many of the world's top athletes, including Michael Phelps, and offers both workout and recovery sports drinks.
Directions to the Crit: Crit: Take IH 35 South (from Austin) to Exit 191, FM 306. Head west and proceed for 17.7 miles. Turn left on Canyon Park Road (marked by a yellow blinking light). Proceed 1.5 miles to the guard house/gate.
Unlike a car, there's not much you can do to "winterize" your bike, especially in our mild climate. Because of that, we're including tips to keep you warm on the ride, instead.
Not wearing enough clothing can keep the body from warming up properly, leaving you with a greater chance of injury and becoming cold. Your clothing can also help protect your skin by helping to prevent chafing and irritation. The material helps to limit the loss of body heat by keeping your skin dry.
When cycling in cold weather, it's usually best to wear layers. Layers will give you the option of taking clothing off if you become too warm, but otherwise keeping you warm enough to stay safe.
Winter Cycling Checklist:
Toe Covers or Shoe Covers
Full fingered gloves
Leg or knee warmers
Ear covers or skull cap
These items in combination with your standard cycling shorts, jersey, and socks will keep you happy all winter long.
What are your tips for staying warm on a cold ride?
2009 will mark the 3rd edition of The Austin Triathlon and the event is expected to cap at over 2000 athletes. The event is held on the front yard of Austin’s renowned Town Lake Hike and Bike trail, and the bike and run course feature challenging and very spectator friendly loops through historic and eclectic downtown Austin. The event features Olympic and Sprint distance triathlons, and has earned a reputation as an extremely well organized, fun, and athlete-centric event.
“We are thrilled about this partnership with AVIA,” says Dan Carroll of High Five Events. “AVIA brings a level of excitement, energy, and innovation to the sport of triathlon that matches our own, and their partnership will allow us to bring an even better experience to the athletes.” The event will once again host a $5000 all-comers prize purse and multiple prime prizes.
“AVIA is proud to be the presenting sponsor and join forces with The Austin Triathlon”, says Julie Vieselmeyer of AVIA. “High Five Events puts on an outstanding series of races that really draws upon Austin’s community spirit, attracting both the elite and newbie racer. We are excited to further build upon this great race in a place that has become a mecca for triathletes.”
The 2009 Austin Triathlon will be held on Labor Day, September 7th. AVIA joins Jack & Adam’s Bicycles as presenting sponsors. Visit www.theaustintriathlon.com for more information.
Already have a mini pump? Here's some of the other gear we received this week:
New bento boxes for those long weekend rides
Vittoria Rubino Pro II tires.
As always, we are looking forward to welcoming you to the shop and helping you prepare for a wonderful 2009 season. We also have some new ideas in the works which will be revealved throughout the year.
In the mean time, one of our resolutions is to become more diligent about collecting emails, mailing addresses, phone numbers, and birthdays from our awesome customers. Don't worry...we're not going to send you a bunch of junk you don't need; we just want to be able to say, "Happy Birthday" or "Happy New Year" and other fun stuff like that when the time arises.
It also means a chance to win some free stuff... Everyone who emails (send to firstname.lastname@example.org) an update of their current contact information and birthday will be entered into the drawing for some cool free schwag.