Monday, June 27, 2011
Jack & Adam's Bicycles 4th of July Sale - Now through July 3rd
4 for $4 (reg $1.25 each)
2 for $4 (reg $2.50 each)
Gu Roctane Gels
2 for $4 PureSport Perform (reg $2.99 each)
$4 Easy Laces (reg $5.95 each)
$40 All Women's TYR Swim Suits (save $20-$36)
$400 TYR Hurricane CAT 3 Wetsuits (save $50)
$4000 Frame sets: Guru Photon, Praemio & CR901 (Save $900)
Friday, June 24, 2011
The Austin Cycling Association's recent newsletter provided some reminders about why all cyclists should stop at stop signs. Here are their Top 10 Reasons:
1. It is the safest way to negotiate a stop sign controlled intersection. Period.
2. It is the law and you are breaking the law when you don't stop. A ticket for running a stop sign in Travis County can set you back $200.00.
3. Want respect from people in cars? Respect the rules of the road.
4. You're a good rider. You can spot potential dangers at an intersection without stopping, so you glance around and roll through. This approach works every time until the time that it doesn't. Then, what is the cost? A broken arm? A broken neck? Worse? A quick stop for time to double-check is worth it.
5. Future generations of cyclists are watching you. Help parents who are teaching their child to ride safely around the block by setting a good example.
6. Every time you maneuver your bike at slow speeds and every time you stop and start your bicycle, you deepen your relationship with your bike. You know how the bike feels the moment before you need to put your foot down. You know where to put your pedal for a smooth transition from stopped to moving. Eventually, your body does all of these things so naturally that you can focus your attention on the conditions of the intersection. That is safer for you and for everyone else on the road.
7. Fitness. Once you're safely rolling, take a few hard pedal strokes. You'll be surprised at how quickly you are back up to cruising speed. That little burn in your legs is what getting stronger rider feels like.
8. Clipping back in sounds cool, especially in a group.
9. Get flipped off less.
10. When not racing Mark Cavendish stops at stops signs. It's true. I read that somewhere.
The bottom line is that your safety is your responsibility. By being good road users, Austin cyclists can be part of establishing an ethos of safety. Ultimately, isn't that more fun for all of us?
--David Tietz, ACA Ride Director
Thursday, June 23, 2011
One request, please remember that the staff, our servers at the Steakhouse, are doing it for love AND tips. They start work early to come serve us. Please remember to share the love not by just telling them how great tight spandex is ;-) that way we might get a few more out to help!
No Drop! As always we'll have "Jack's famous" no-drop ride, lead by James and Hugo this week, a 20-mile out and back along RR620 and through a neighborhood with a few short hills.
Advanced/Intermediate: There will be intermediate and advanced rides with myself(Mark), Jack and Drew from the shop, and Sid Steiner on duty as ride leaders. The Advanced and Intermediate routes are 30-ish miles, and its a good chance to challenge yourself and start towards the back of the Advanced and try to hang-on. If you can't, just spin and the Intermediate group(s) will come along afterwards and pick-you-up!
Swim time: As promised last time we were at the Steiner Ranch, we are going to start a pre-ride open water swim. We'll meet at 6:15 a.m. at the Low Water Crossing below Mansfield Dam. The water there is cold, mostly colder than Barton Springs, and the current can be strong, so you can swim towards the dam and go nowhere. The TCEQ no longer monitor the Low Water Crossing, but you can find some details and pictures here. Wetsuits required, swim at your own risk. We'll plan to start at 6:30 a.m. and head over to the Steiner Steakhouse at 7:30. [Here is a write-up of the swim from Pam LeBlanc on austin360.com]
Monday, June 20, 2011
This Austin Duathletes ride starts and finishes in the parking lot of the Southside Market in Elgin, Texas. Wheels go down at 8:30 AM, and there will be distances of 20, 30, 40, and 50 miles, over mostly quiet country roads, through ranch land and farmland.
Lunch afterward at the world famous Southside Market, regularly on top 10 lists for the best barbecue joints not only in Texas, but America. Everyone is welcome, all levels of rider, and the ride is free, but bring some $ for the meat. Just show up and be ready to ride at 8:30 that morning.
Saturday, June 18, 2011
Durata Training, a local Austin based endurance coaching company, has teamed up with Colorado Springs Recreation Center to offer triathletes the ultimate training camp July 13th-17th.
Train with the Pros! Come take advantage of some of the best training grounds in the country as you ride, run and swim alongside the biggest names in the triathlon world like Kelly Williamson, Richie Cunningham, and Hillary Biscay.
Personal Attention Guaranteed!
Beautiful Training Ground and Recreation:
For additional information please check out the site:
Friday, June 17, 2011
It also eases the load on the ride leaders, many of us are triathletes and like to race, and this time a couple couldn't get in, so if you are racing you'll come across a few familiar faces volunteering. My season will finally be getting underway after two DNS, more than any year in 13-years. So see you out there!
For the shop ride then, as is customary for Tri' series race days, we've only scheduled the No Drop ride, as always 10-miles out, 10-miles back. However, we expect to have a few additional folks show up, so the forecast for a pick-up ride is looking good. We don't lead or support the pick-up rides, but if you are not doing anything Sunday morning and want to come along, wheels down at 8:30 from the shop, as always.
For next week, 6/26, we are back at the Steiner Ranch Steak house and they'll be NO ride from the shop.
Wednesday, June 8, 2011
Jessica Tranchina of PRIMO Performance and Rehabilitation will be onsite at Jack & Adam's Bicycles core class, Wednesday June 8th for any Physical Therapy/Personal Training questions athletes may have. Tranchina has been in practice for over 12 years and specializes in the treatment of athletic injuries and is an athlete herself. She has recently gone out on her own and opened up a boutique clinic and practices inside Texas Running Co. at 5th/Lamar. She provides one-on-one direct client care. She uses her unique combination of Active Release Techniques, her doctorate degree in Physical Therapy, and years of competitive racing to set herself apart from other providers. She utilizes her insight, training, and experiences to provide her clients with the best possible treatments available. You can learn more about her and her treatments at www.primorehab.com and www.activerelease.com .
Thursday, June 2, 2011
As I continually research to find the latest and greatest for my clients, I always come back to the same staple concept: Real Food Nutrition is the best! No matter your diet preference: carnivore, vegetarian, or vegan you can get the nutrients you need from the foods you eat.
Some great information is seen in studies done on the diets of elite Kenyan runners. (below are direct from an article on the research)
"Yannis Pitsiladis of the International Centre for East African Running Science in Glasgow, Scotland, along with Mike Boit (the Olympic bronze-medal winner from the 1972 Games), Vincent Onywera, and Festus Kiplamai from the Exercise and Sports Science Department at Kenyatta University in Nairobi and the Department of Foods, Nutrition and Dietetics at Egerton University in Njoro, Kenya, recently monitored everything that went into the mouths of 10 elite Kenyan runners over a seven-day period at a training camp near Kaptagat, Kenya.2
This group of Kenyan athletes was truly top-level, including several Olympic medalists and also first-place finishers from the Paris and Athens World Championships.
Dietary intakes were measured each day for seven consecutive days in December, when the athletes were reaching peak condition for the Kenyan cross-country season. The Kenyans followed their normal diets and weighed and recorded everything that was consumed (both food and drink); food weighing was accomplished with digital scales. The elite Kenyans were given as much food as they wanted, and they ate five times a day, according to the following plan:
Breakfast at 8:00 a.m.
Mid-morning snack at 10:00 a.m.
Lunch at 1:00 p.m.
Afternoon snack at 4:00 p.m.
Supper at 7:00 p.m.
Kenyan runners tend to eat a limited variety of foods, and that was certainly the case with these elite athletes. Most of their nutrients came from vegetable sources, and the "staple" edibles were bread, boiled rice, poached potatoes, boiled porridge, cabbage, kidney beans and ugali (a well-cooked, corn-meal paste that's molded into balls and dipped into other foods for flavoring).
Meat (primarily beef) was eaten just four times a week in fairly small amounts (about 100 grams -- 3.5 ounces a day). A fair amount of tea with milk and sugar was imbibed on a daily basis.
If you're thinking about heading to a nutritional-supplement store to purchase some performance-enhancing supplements (or you already purchase on a regular basis), bear in mind that the Kenyan runners were not taking supplements of any kind. There were no vitamins, no minerals, no special formulations or miracle compounds, nada. The gold-medal-winning Kenyans adhered to the odd philosophy that regular foods could fuel their efforts quite nicely.
About 86 percent of daily calories came from vegetable sources, with 14 percent from animal foods. As you might expect, the Kenyan-runners' diets were extremely rich in carbohydrate.
Protein intake amounted to 75 total grams daily. About two-thirds of the protein came from plant foods."
Here is where things get interesting:
"Ugali furnished about 23 percent of the runners' daily calories; after all, it's the national dish of Kenya. There were some surprises in the dietary data, however. For example, just behind ugali in second place for calorie-provisioning was plain sugar, which provided about one out of every five calories (20 percent) consumed by the Kenyans over the course of the day.
That's right, the vitamin-free, mineral-free, "bad," "simple" carb from which Americans are fleeing was consumed in rather prodigious amounts, about 133.5 grams (534 calories) per day. Similar levels of sugar consumption are sometimes blamed for the rising tide of obesity in the U.S., particularly among young people, but in fact sugar intake provides some key advantages for athletes involved in intense training on a daily basis: After all, the stuff re-stocks muscle-glycogen stores very quickly and effectively.
In addition to taking in slightly more than the recommended amounts of carbohydrate and protein for athletes, the Kenyans also used another fundamental principle of sports nutrition to enhance their abilities to train and perform well: They always ate within one hour after workouts. This post-workout period when glycogen re-synthesis rates can be maximized, as long as adequate carbohydrate is provided in the diet (as was the case with the Kenyans). When carbohydrate ingestion is delayed after a training session, lower total intramuscular glycogen levels are often the result. Those Kenyans are smart!
And, my favorite quote from the article:
"With their high carbohydrate intake, adequate protein ingestion, and perfect timing of meals, the top Kenyan runners are eating optimally -- doing the things at the dinner table which are necessary for them to perform at the world's highest level. We can certainly learn from them and eat in ways which give our muscles the fuel they need to carry out the high-quality workouts which represent our true path to performance improvement."
(Anderson, PhD, Running Research News)
For more information or questions, please contact Meredith Terranova.