Taking it to the Next Level

Due to a large turnout this past Sunday, and a shortage of ride leaders, I made the decision to postpone the intermediate-level clinic on interval training, and instead I led out a group of 15 riders who were interested in the “No Drop” pace/distance group. To my surprise, this group was comprised entirely of riders who should have been participating in the Intermediate-level ride. All were riding strong, and we kept a solid pace all the way to our designated turnaround point, riding two-by-two, following nearly perfect cycling etiquette. When I questioned a few riders as to why they were holding themselves back in this group, I got a few different answers, all of which I would like to address here…

“If I get a flat, I’ll be left by myself and not know how to change it!”

While I strongly believe that you should know how to change your own flat tire, I very clearly remember a time when I could not do so. “No Drop” means that the slowest rider sets the group pace, and that no one will be left behind due to a lesser ability or lesser experience level. When a ride is NOT designated as a ‘no drop’ (i.e. the Intermediate group), you should feel reasonably sure that you have the physical ability to keep up with the group. This does NOT, however, mean that if you get a mechanical (like a flat tire, or dropped chain) that you’ll be left on your own. The group WILL STOP for mechanical issues and/or regroup at a safe waiting location while a ride leader assists with the mechanical issue. This is my commitment to you as the ride leader for the intermediate group, and I ask that all riders in the group do their part to communicate it up the line when they see another rider having a mechanical problem.

“I’ve heard the intermediate group is still too fast for me.”

If you rode with me last Sunday, the intermediate group is not too fast for you. You belong in this group! Don’t be afraid to push your limits. Getting out of your comfort zone is the only way to improve your cycling. If you have ridden with the ‘No Drop’ group and you felt held back, then step up to the Intermediate group. You’ll be stronger physically and mentally for having done so.

“I’m too anxious that I’ll be left behind and not know how to get back.”

If you’re still unsure, find me before the start of the ride, and I will know to keep an eye on you during the ride, as well as give you my personal cell number. For additional peace of mind, you should also check the ride schedule on the blog (search “shop ride”) and print out a copy of the route we’re doing that week. There are three routes that we rotate through; South, East, and Northwest. Northwest varies, but here are the links to South and East:

(34-miles) Intermediate and Advanced East

(32-miles) South to Buda Gas Station

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I hope to see more of you stepping up to the Intermediate group very soon! I’m committed in assisting you with that transition. Arrive prepared (bike in proper working order, flat change supplies, food, & water), introduce yourself to me before the ride, get my number, and have a copy of the map. Together, we can take your cycling to the next level!

Tammy Metzger, M.Ed.

Coach & Owner | Tempo Multisport, LLC

Taking it to the Next Level

J&A Skin Suit Sale!!

Many of you will be heading out within the next day to Lubbock,TX to race the Buffalo Springs Lake 70.3 Triathlon. Some of you may already know but for those of you who do not there is a good chance the swim will be a NON wetsuit legal swim. For details check here.

Apparently evening temperatures have been higher than the norm for Lubbock causing the spring fed lake to experience above average water temperatures.

So for those of you in need of an alternative swim suit for the event look no further! All skin suits are on sale 25% off through Friday, July 2nd. Currently we have a selection of TYR and Blue Seventy suits.

J&A Skin Suit Sale!!

Bicycle RE-Cycle Project Seeks Intern

The Bicycle RE-Cycle project is seeking an intern or volunteer. If you are interested in this unique opportunity please email stacy@bicycle-recycle.com

Here are the details:

The Bicycle Re-Cycle Green Team Project is an award winning recycling campaign geared towards keeping bicycles and everything bicycle related out of the landfills. We have recycling bins for tubes, tires, bikes, bike parts and workout clothing, including running and cycling shoes. This is a free service provided by Jack & Adam's Bicycles and is open to anyone who would like to donate items. Many of the donated items go to the Orange Bike Project, the Yellow Bike Project, art groups, other businesses and individuals in the Austin area.

We are looking for an intern or volunteer for these job responsibilities:

* Be the point of contact for the Bicycle Re-Cycle Project

* In charge of the Energy Bar Brigade:

collect, count and mail energy bar brigade wrappers to TerraCycle which benefits the non-profit "Please Be Kind To Cyclists."

* In charge of Bicycle Re-Cycle Bins:

-put non-swim, bike, or run related clothing items into other clothing donation bin

-process and count all tubes/tires and put into storage

-separate usable and non-usable bicycle parts

-remove trash and other non-bicycle related items from & around bins

-put wheels and bicycles into storage

-coordinate pickups with local organizations that want bikes & parts

* Public Relations & marketing:

-help write press releases

-provide 1 - 2 twitter updates per week

-provide 1 - 2 facebook updates per week

-provide 1 blog post per month

-create a monthly bike tube repair clinic

-take Bicycle Re-Cycle to local events to promote & also to accept recycling

-create a monthly sale of the items to create funding for the project

-create necessary signage

Job Requirements:

* Up to 10 hours per week, but probably less
* Interest in bicycles, recycling, marketing

* Hard worker

* Not afraid to get dirty


Perks:

* Free entry into local triathlons

* Company parties and events

* Opportunity to learn about highly successful business

* Jack & Adam's discounts

* Free re-cycled bicycle equipment

* Fun people and atmosphere

* Chance to be part of a great team

Unfortunately, this is an unpaid position.

Bicycle RE-Cycle Project Seeks Intern

Father's Day Gift Ideas

Father's Day is coming up on Sunday! If you still need to get Dad something for his special day, here are some ideas that are sure to please different types of Fathers out there:

* For the adventurous & athletic type: Entry to the Avia Austin Tri! You can register him yourself, print out the confirmation and put it in a nice card (like the one below available at the shop or online at Skeese Greets).

* For the more traditional Pops: A new pair of shades. We have Tifosi, Giro, and Rudy Project brands. These are great for runs, rides, a day at the beach or for watching the kids' soccer game.

* For Dad on the cutting edge: New & exclusive (to fewer than 10 stores in the world) Blue Seventy Tri Clothing - shorts, tops, & tri suits. He'll be the first to sport these at the next tri.



* For the Trend Setting Padre: Camelbak Chill Jacket-No Leak, Jack & Adam's branded water bottle! These bottles are becoming extremely popular because they keep your drinks cool without spilling.


* For the Techie: Garmin Edge 500 (a road bike computer with GPS functions) or an i-Kam Xtreme so that he can easily video his adventures on the bike.

* For the "Ride to Eat" type: If your dad rides so that he can eat more, we suggest a smorgasbord of nutritional products. From Clif Bars & Roks to Gu Chomps and Pro Bars. Put them in a basket and top with a bow. Easy!

* For the Book Worm: The Time-Crunched Cyclist or Bicycle Journeys with Jerry - both available at Jack & Adam's.

As always, feel free to stop by the store and check out all the great gear. If you need suggestions for other gift ideas, we're here to help!

If you have any of your own ideas for triathlete Father's Day gifts, please list them here. We'd love to see them!

Have a Happy Father's Day!

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Father's Day Gift Ideas

Shop ride Sundays - Go east!!

This Sunday see's all the rides go east. The no-drop will be a 26-mile ride out to Decker Lane lead by James and Hugo; the Intermediate and advanced groups will go out to and around the Decker Lake triathlon course. The challenge to those of you on the advanced ride is can you get out and back, or out and around the lake twice before the no-drop gets back?

For the Intermediate and Advanced group one loop is 34-miles. Just how hard can you go? I'll be away for the next two Sundays on a bike tour in California, so be kind to however does the introduction, no Australian accents! See the schedule for detail on future rides, I'll be back for the July 4th no-drop ride! Be safe...

Here is a route map for the 26.5 No-Drop East ride; and this is the 34-mile East Intermediate and Advanced ride.

Shop ride Sundays - Go east!!

It's Getting Hot In Here!

It's getting hot in Texas again! We all knew the heat would come sooner rather than later and yet it always seems to catch me off guard.

Last weekend I went for a Saturday afternoon long run. I was a little worried since it was hot! So to avoid heat exhaustion and dehydration I took some trusty Hammer Endurolytes. This brings me to my point: it is time to start taking electrolyte supplements folks!!

There are various options that you can take. The majority come in pill form. There are a couple of gels that are supplemented with electrolytes with the content matching that of a pill. E-Gel, made by Crank Sports is a great gel that offers just as much sodium as salt stick caps and even more potassium. I like the E-Gels. They are a change from the "regular" gel. They have a more tarty flavor and they have more calories per serving. Another electrolyte enhanced gel is EFS Liquid Shot. It is available in vanilla flavor. The gel is available in a large container or in a flask. One flask is 400 calories with over 1500mg of electrolytes!

If you don't need the extra calories when supplementing your electrolytes then go with the pill. The saltstick capsule is the most potent so if your stomach can take it then I would use that one. The thermolyte metasalt capsule is the next potent. To match the Saltstick you would need to take 2 thermolytes. Hammer Endurolytes are next on the list and they are the best for people with sensitive stomachs. You would need to take 5 endurolyte capsules to intake the same amount of sodium that is in saltsticks.

Regardless of what you take, do not forget to stay hydrated and do not forget your calories...you need them both to sustain a great workout.

It's Getting Hot In Here!

Shop ride Sundays: June and July

Spring has sprung, as Aiellie would say, we had spring for 2-weeks in May, so it must be summer now. First response from us to your requests is cold water after the ride. Seems simple, but somehow had been overlooked.

The schedule for the next couple of months is as follows:

June

6th No-drop tackles Shoal Creek, Intermediate and Advanced go separately North West

13th No-drop goes South; Group riding/Pacelines, Intermediate goes North West, Advanced goes South East

20th No-drop and Intermediate/Advanced go east for (24/30/30+)
27th No-drop and Advanced go south; Intermediate Interval Training

July
4th No-drop south only! Possibly unofficial pick-up rides.
11th No-drop tackles Shoal Creek; North West for the rest! Couples triathlon!
18th No-drop goes South; Intermediate has a Hill Climbing/Descending clinic; Advanced goes NW; there will be a Transition clinic post-ride to practice for Jacks Generic Triathlon
25th All rides go East;

We always leave at 8:30am, many people run after the rides(ok, well I always do), we have Breakfast Taco's, cold water, a deck, what else could a cyclist need? As always, got any comments, have at it!

Shop ride Sundays: June and July

June Happenings

It's technically not summer yet, but it's beginning to feel that way...heat, school-less children, vacations. But if you've got your feet planted in Austin for the month of June, then check out some of the fun happenings in the local triathlon scene:

June 5: Texas 4000 Atlas Ride varying distances of 25, 51 & 71 miles.

June 5: 5k Austin Pride Run

June 6: Danskin Women's Triathlon

June 8: Bicycle Rodeo - free & open to the public
6:30PM-8:30PM at Jack & Adam's
Includes: free pizza, bike skills lessons, tire changing clinic, group riding tips, health & wellness tips for women & more!

June 15: Splash & Dash (Sold out!)

June 19: Vern's No Frills 5k ($1 entry)

June 20: Lake Pflugerville Tri

June 20: Varsity Triathlon

June 26: Keep Austin Weird 5k

June 27: Urban Assault Ride

Don't forget that we have free core classes every Monday & Wednesday at J&A's (5:30 PM); free coached run workouts every Tuesday (5:20 PM leaving from the shop); and Sunday morning group rides at 8:30 AM leaving from the shop. All ability levels welcome at each workout.

For even more events in the month of June, be sure to check the Events Calendar HERE on the J&A website. If you have an upcoming event, such as a ride, run or tri, list it there for free.

We'll see you out there!

June Happenings

Interview with John Cobb

John Cobb, the mastermind behind crowd-pleasing products such as the V-Flow Saddle, took some time out of his busy schedule to shed light on the mystifying world of cycling aerodynamics. Typical of his teaching style, Cobb's explanations of the time-savings value of race wheels and aero helmets were straightforward and really informative. So much so that we thought it would be best to print our interview with him verbatim. Of course, if you have any other questions feel free to call, email or ask any of the staff in the shop and we'll be happy to find an answer for you.

J&A: Recently, we've read a lot about the cost effectiveness of the time savings of an aero helmet versus race wheels. What do you find to be true?

JC: Aero helmets do save time but not in the same way as wheels. Wheels directly save watts,
or the amount of energy the muscle burns per stroke. Helmets help manage the airflow but do not directly effect the muscle usage. A good helmet can save 10 -15 seconds over a 40k distance, race wheels can save a couple of minutes.

J&A: How does one go about choosing the right areo helmet?

JC: The riders shoulder and back shape determines the best choice. There are two basic back shapes [A] Flat with an acute bend at the waist and [B] back flexibility at the shoulder blades with a pronounced hump in the upper back.There are about 75% more [B] style riders, [A] style riders are generally more aero and more powerful. [A] style backs usually do better with longer tail helmets with enclosed bottoms (Spiuk, LAS Laser, Specialized) while [B] shape riders do better with shorter tail helmets, Rudy Project Wingspan, LG Rocket, Giro to name a few. Most riders, either [A] or [B] are equally as fast if the tail of the helmet is up or down so it's not very important to try to maintain perfect position.

J&A: At what stage in an athlete's involvement in the sport is it a good idea to invest in a set of race wheels?

JC: When a racer decides to enter their first event, they should consider race wheels. The old thinking of "training on heavy wheels will make you faster" has consistently proven to not be true. Race wheels will help you have a better run in the events by saving you energy during the bike leg.

J&A: How do the different depths of race wheels affect speed? For example, if a rider averages 16.5, 21 or 23.5 mph, what depth wheel would you suggest for them? How would it affect their ride?

JC: Racers should always use the deepest rear wheel possible, the front wheels depth determines the bike stability in cross winds. The deeper the wheel the faster the wheel, rim shape and width is a very small overall factor. A 50 - 60mm front with a 90 - 100 rear is a great setup. The rider speed doesn't matter, the wheels are saving watts of energy.

J&A: How would environmental conditions (ie: wind, precipetation, and terrain) affect you answer to the question above?

JC: If you are a light weight rider, under 130lbs. or if you are unsure of your bike handling abilities, then use a shallow [25 -35mm] front wheel. At a race like Kona where the winds are legendary, go with a shallow front and deep rear. For heavier riders on rolling courses, I would use as deep as you can get on the front and rear. If you go where the hills are very steep and the decents are over 40mph. I would suggest a shallower front wheel.

J&A: What is your favorite race setup?

JC: I ride a 50mm front and 100mm rear at most of the races I do, I'm a 18.5 - 19mph rider. I would use a disc when possible because they are cool looking, oh and measurably faster. If you are a fast biker and plan to race for the lead, a deep front [90 -1080, H3] and disc if possible is my favorite.

Interview with John Cobb