Tuesday, April 27, 2010
Thursday, April 22, 2010
*Goodie Bags are reusable and made from recycled materials by a local company. They can be reused as a fresh fruit/veggie bag or for wet workout clothes or for whatever else.
*Goodie bags do not contain flyers, but instead a comprehensive guide with sponsor ads and pertinent information printed on recycled paper here in Texas.
*No single-use disposable plastic bottles for water or sports drink distributed at the finish line. We'll provide reusable plastic bottles instead. They can be re-filled at the Water Monster.
*Green portable toilets that use non-toxic deodorizer.
*At least 80% of all marketing and participant communications facilitated through email or website updates instead of paper mail.
*We reuse at least 80% of all signage for the event.
*We plan to serve locally grown, fresh, organic fruit at the finish line.
*Clothing/shoe/bike recycling/reuse program available at packet pickup with Bicycle Re-Cycle.
*VIP parking for carpoolers of 3 or more.
with more to come!
Happy Earth Day!
Monday, April 19, 2010
Thursday, April 15, 2010
What about you? Have you ever raised money in such a way? Asking your friends, family, neighbors and strangers to chip in so that you can hit your quota? Or have you helped raise money through a group like the LAF Tri Team which will be participating in the Austin Tri again this year?
There are lots of ways triathletes and cyclists can help raise money. Besides joining Team In Training or the LAF (amongst others), there's a newer one here in Austin called SoleMates. You can join SoleMates to help raise money for Girls On the Run. How it differs from other organizations is that you can pick any event of your liking; there's no specific tri or ride designated by the organization. You can pick a 5k or 10k if you want or even the Skeese Greets Women's Tri (hint, hint!)
What are you riding for? (besides your own well-being?) Either way, I'm giving you a virtual high five!
Tuesday, April 13, 2010
We've two Transition practice and Q/A sessions scheduled as part of the shop rides in April and May. The first one this week will be at the shop after everyone else has left and will be at the basic level. The 2nd session in May will be advanced and cover running mounts/dismount. There will be some simple practice sessions and then we will ride. Those not wanting to do the transition sessions will leave at 8:30 as normal. A shorter ride will follow the transition session for those that take part. Mark C.
Sunday, April 11, 2010
Come join a wonderful family event!
Saturday, April 10, 2010
Friday, April 9, 2010
This past Sunday was the first “Interval Clinic” at the Sunday shop ride. The intermediate group, which started up this year, is focusing on improving skills and training level for those passionate about the sport of cycling and looking to take their game to the next level. While an understanding of group etiquette and strong handling skills are key to a well-rounded cyclist, and addressed in our other clinics, we also want to show you how to improve your fitness, strength, speed, and power! Enter the “Intervals Clinic”.
The word “interval” gets thrown around a lot, and purists will tell you that it’s not an interval unless it’s directed at improving your maximal oxygen capacity. Webster defines interval as “a space between things, points, limits, etc”. For our purposes here, ‘interval’ is simply meant as a period of time in which you are working on some specific aspects of your cycling fitness. There are multiple intervals that should be incorporated into your training over the season, and last Sunday we discussed and practiced three of them as follows…
1. “Muddy Buddies” – Best performed on a slight uphill or into a headwind, get into a gear that allows you to keep a strong 60-65 rpm cadence (imagine pedaling through mud), making conscious effort to keep equal tension all the way around the pedaling circle. Your bike should roll in a straight line as you are never letting up on either side. Hold this for 5 mins, recover and repeat multiple times to fatigue. Work up to 20 min intervals. Caution: NEVER push through joint pain!
Why am I doing this? - Muscles become stronger at the contraction velocity that you train them in. If you spend 90% of your ride spinning at 90 rpms, you’re going to be strongest at that cadence. That’s great until you hit a hill, run out of gears, and grind up it at 65-70 rpms, wondering why the pack is leaving you behind. One way to improve your climbing force, is to train your muscles to be strong at climbing cadence. Think of this as on-the-bike resistance training
2. “Scooby Doos” – Very high cadence intervals, lasting only 30-40 seconds, with 1.5 min recovery between, repeat up to 6 times. Any ‘Scooby Doo’ fans out there? When the scary monsters appear, Shaggy & Scooby run away, but before they take off, they always spinned in place, this is your visual for this interval. Think fast circles with your feet versus sprinting the bike forward. Ramp up your cadence until your butt starts to bounce out of the saddle, then back off just enough to eliminate the bouncing and hold it. As you become more fit, shorten the recovery time between efforts.
Why am I doing this? – Besides the short anaerobic hit, this ‘interval’ will result in the recruitment of more muscle fibers, and give you a smoother, more efficient pedal stroke.
3. VO2max intervals – 3-5 minute efforts at maximal cycling heart rate, with equal recovery. Goal is to attain 30 minutes per session, so work your way up to 6x5 minutes with 5 min recoveries. Find the minimal effort that gets you to maximum heart rate. For example, if I reach my max HR at 20mph on a certain stretch of road, that doesn’t mean I can’t go 22mph… but if I do, I may fatigue myself for future intervals, and won’t be getting any additional benefit.
Why am I doing this? – Increase maximal oxygen capacity. Since you are completing these intervals at HRmax, you are also at VO2max, thus increasing your cycling “horse power”.
All too often, cyclists get stuck in the rut of just riding long, and staying too close to their comfort zone. This type of training results in progress plateaus that frustrate many riders. Incorporate one or two of these interval sessions into your next ride, and you’ll be well on your way to improving your cycling fitness!
See you soon!
Coach Tammy Metzger
Tempo Multisport LLC
If you haven't checked out the J&A website lately then please read on for upcoming events here at Jack & Adam's.
Tuesday, April 6, 2010
During the busy season the J&A repair schedule is usually about a week out so you should call about 2 weeks out from when you need your tune up done to make sure that we get it on the schedule. This also lets us get any parts in stock if you are going to replace something that we may not currently have.
Good luck this season!
Monday, April 5, 2010
Note: Sharp objects can penetrate the rubber of your performance wetsuit. Long fingernails and other sharp objects could make small cuts in the surface of your wetsuit if caution is not exercised. These small cuts are not covered under the manufacturer warranty and are the responsibility of the owner. When trying on a wetsuit, it is best to clip fingernails or be especially aware of your nails.
GETTING IN THE WETSUIT
- Step into the wetsuit with the zipper facing behind you.
- Pull the legs of your wetsuit about 1-2 inches above your ankle
- Raise the wetsuit up to around your waist. Work the wetsuit rubber towards your crotch area until the air pockets have disappeared. For an ideal fit, the wetsuit should feel snug and tight around the waist and legs.
- Lift the wetsuit up around your arms or shoulders depending on the wetsuit model.
- For a full suit, pull the sleeves 1-2 inches above watch or wrist area. When pulling on the sleeves, pull the rubber between the elbow and the shoulder.
- To maximize range of motion and comfort in the water, it will be important to take your time fitting the arms. Point your arms to the sky and start working the wetsuit material towards your shoulder. The wetsuit fit is correct when there is no gap between the wetsuit and your arm pit. Excess rubber should reside about the shoulder. Repeat for both arms.
- Have a second person zip and secure the collar. Ask the person assisting you to be careful that the zipper does not catch in the protective back flap. Having another person secure the beck mechanisms will prolong the life of the rubber and help prevent your zipper from getting stuck in the closed position.
- The wetsuit should feel tight around your neck causing the wetsuit to move with the neck. If the neck moves freely inside of the wetsuit, readjust the collar. If you choose to use lubrication products, make sure it is a non-petroleum based product.
- A proper fitting wetsuit should feel almost uncomfortably tight out of the water. The suit will naturally expand and become more comfortable once in the water and in a proper swimming position.
The key to a quick transition is being relaxed and using controlled movements while removing the wetsuit. Extra force will only slow this process.
- Begin by releasing the Velcro closure on your collar. Take the opposite hand and slowly use the rip cord to pull down the wetsuit. Imagine that you are unzipping your wetsuit in slow motion. Fast, uncontrolled jerks will add time to this process and only slow your transition.
- Start to turn the wetsuit inside out. This entire process can be completed while you are exiting the water and finding your bike in transition. Your wetsuit should be rolled down and hanging off your waist by the time you reach your bike rack.
- When taking off the bottom portion of the wetsuit, remember to use your arms. Do not use opposite legs to take off the wetsuit. Standing on the wetsuit could cause pavement, sand or any other surface to puncture the wetsuit.
Thursday, April 1, 2010
FRIDAY, APRIL 9
8:30AM Group Swim at Barton Springs. Knock the dust off your wetsuit and come take a swim with some of the best in the sport. (Meet at Barton Springs, bring cash for entry!)
6:00-8:00PM Happy hour for ALL to attend. Come meet the Trakkers Pro Team, drink beer, eat catered food, kick back and listen to some live music! (Meet at J & A’s.)
Pro Team includes Michael Lovato, Amanda Lovato, Richie Cunningham, Dede Griesbauer, Brian Fleischmann, Mary Beth Ellis, Jacqui Gordon, and Carole Sharpless.
SATURDAY, APRIL 10
8:30 AM Group ride from J & A’s. 30 Mile Hilly Loop, presented by First Endurance ANYONE welcome – Free First Endurance product provided pre- and post-ride.
Trakkers device test run and demo set to view at J & A’s
First Endurance nutrition talk immediately following the ride: learn the ins and outs of fueling and recovery. Breakfast tacos & coffee compliments of First Endurance.
12:00 PM- 4:00 PM Trakkers Pro Team & Jack & Adam’s Season Kick-Off
Catered food from Whole Foods - fruit, sandwiches, and more, compliments of Team Trakkers and J & A’s.
Trakkers device test run and demo set to view at J & A’s.
High Five Events, Rev 3 Events, Trakkers, Saucony, First Endurance, and more will be on site with product samples and displays.
Lots of Free stuff to be given away!
4:30 PM Group Run from J & A’s. Take a jog around Town Lake. 4 and 7 mile loops available. - Pros split off for photos on Auditorium Shores
SUNDAY, APRIL 11
8:00AM Optional Capitol 10,000 event. Trakkers devices available for test run.
8:00AM -12:00PM Pro athletes receive Retul Bike Fits with Zane Castro
12:00PM Trakkers product talk and wrap-up.