Thursday, September 29, 2011

Hydration: How to Keep Up

by Meredith Terranova of Eating and Living Healthy

In this on-going heatwave, no matter how much you enjoy being out in the heat, it is ESSENTIAL that hydration is a number one priority.

If you exercise in the morning, you are hit with 80 degrees and high humidity. If you exercise in the evening, it might be dry but the 105+ degrees reminds you that you aren't catching a break. With this, you are either spending your day needing to hydrate in order to recover from a workout or hydrate in anticipation of a workout. And, for those lucky enough to do two workouts a day, well, your hydration might end up being a part-time job right now!

Whether you are sitting at a desk all day or working outside, getting in enough fluid is so important to good health and recovery. Even if you are not exercising, you should be consuming AT LEAST 2-3 liters of water a day!

There are so many thoughts on the benefits to staying hydrated with decaffeinated fluids.
Here are 8 reasons that should help keep you motivated to drink up:

1) for skin health
2) to remove toxins and body waste
3) help keep the body in pH balance,
4) for weight loss
5) to improve sleep
6) to increase energy
7) to help prevent hypertension
8) to increase metabolism, and many many more!

Many of my clients are always searching for which beverages are best for their daily hydration. Water, of course, is best. People often don't understand that beverages are less satiating than solid foods. When you consume calories from beverages, you don't compensate by eating less food later on. Liquid calories don't register with our appetite controls. This is a very important fact for both athletes and non-athletes. As you pass through the shelves of your grocery store, running store, or cycling store remember that all of the electrolyte replacement drinks available are just that, electrolyte replacement. They are mostly meant for before, during, and after exercise, or to balance out your water consumption if you drink too much plain water. The calories in them are used during your workout, but if you are drinking these drinks as your major source of hydration throughout the day, you can end up adding 150-300 calories to your day. The same can also be said for multiple cups of coffee; how many calories are you adding with your milk, sugar, or other flavoring? Pay attention to these facts; the calories do add up.

As you go through the summer, find drinks that work for you to stay well hydrated. Below are some options for day-to-day "water" intake:

-Water with lemon, lime, cucumber, or orange slices
-Sparkling water with a splash of pomegranate juice or other 100% juice (try POM brand flavors)
-Water with a splash of your favorite energy drink
-Water with Emergen-C
-A glass (8oz) of milk (even though it is 100 calories, it counts toward your hydration and gives you a serving of dairy, calcium, and protein)
-A glass of juice (6oz counts as a fruit serving)
-Decaf. Unsweetened Tea - try one of the many herb flavors available

If you are focusing on recovering or prepping for a workout, consider the need to add in some electrolytes to at least one of your water drinks. These are especially important if you are drinking 60+oz of plain water a day:

-Water with NUUN, Hammer Fizz, or other electrolyte tablet
-Coconut Water
-Low-sodium V8 Juice
-Water with diluted electrolyte drink of choice

One important item to note when you are picking up different drinks, or flavor options, at the store many of them, if calorie-free or low calorie, contain chemical sweetners like: sucralose, aceslfume-K, or aspartame, and neotame. These items have not been shown to harm hydration, but if you are avoiding these ingredients be sure to take a close look at the ingredient list!

Even with these ideas and tips, if you can't seem to make yourself drink enough everyday, get a bottle that will keep the water a temperature you want to drink it at. My favorite is the Camelbak Insulated Bottle. You will be amazed that you will still have ice cold water after it sits in your hot car!


Be sure to visit Eating and Living Healthy for more tips and to sign up for the free and informative newsletter.



Tuesday, September 27, 2011

State Wheels at Kerrville Tri Fest

Austin based race wheel company, State Wheels will be on hand at this weekend's Kerrville Triathlon Festival in Kerrville, Texas. State Wheels will be offering neutral support for the Half and Quarter distance triathlons, as well as demos for those lucky enough to secure them during the expo. If you're itching to try out some awesome new wheels, then stop by the Jack & Adam's Bicycles booth on Saturday, Oct.1 from 12-5 and talk with the State Wheels guys to learn more about their product and possibly get to test them out for Sunday's big race.

Here are two of the wheels that this company has to offer:

State 58mm

Built to handle the rigors of hard pounding ITU draft-legal triathlon racing, the 58 is the arrow in your wheel quiver when fast and strong is what you need. Whether you’re looking to win on long or short course triathlons, the State 58 has the strength, stiffness and aero advantage to top your competition.

State 38mm

Light and nimble only begin to describe the State 38 wheelset. Acceleration is simply inspiring. These wheels are at home on steep, punchy climbs or incessant rolling terrain. The low rotational weight will assist any athlete to outstanding results. When your racing days call for speed and agility reach for the State 38.

Both models are available at Jack & Adam's.


Monday, September 26, 2011

Meet the New Core Class Instructor

Meet David Fuentes, the new Core Class instructor for Jack & Adam's. David grew up in Boerne, Texas and started running his sophomore year in high school. After winning back to back state titles his junior and senior years he went on to Texas State for one year where he ran cross country/track. He finished his last 3 years at St. Edwards. During his senior year at St. Edwards he placed in the top 25 at the National Cross Country meet, earning All American honors in Division II Cross Country.

David graduated in 2009 with a Computer Science degree from St. Edwards. He is currently an IT Administrator at the City of Hutto. In August 2009 he got hooked up with Jack at Jack and Adam's. He began his road racing career with Jack at the 2009 Silicon Labs Marathon Relay. David was then introduced to Derick from Durata Training, who he currently runs for. Under Derick he has won the Austin Half Marathon twice (2010, 2011), ran a personal best of 1:06 in the Half Marathon so far at the St. Louis Half Marathon and ran a strong 2:31 at the Chicago Marathon for his first Marathon. David qualified and raced in the U.S. Half Marathon Championships in Houston. He's sponsored by Mizuno Running and plans to keep running faster in the half marathon and full marathon.

The Jack & Adam's free Core Class has been going strong since its inception 8 years ago. It meets each Monday and Wednesday at 5:30PM and lasts an hour. Bring a mat &/or towel plus some water and get ready for a great workout! Follow us on twitter @jackandadams for reminders about the class.


Thursday, September 22, 2011

Shop ride Sundays: Steiner time

As per the schedule, and notwithstanding the recent fires up at Steiner, this is to confirm that this weeks shop ride on Sunday will return to the Steiner Ranch Steakhouse on Sunday, ride strats promptly at 8:30 a.m. We will have the normal ride groups, advanced, Intermediate which will split in two, and no-drop.

This ride, more than any other on our schedule is a great day to try a faster group. If you start with the advanced group and can't keep up, you can fall back and wait for the intermediate, if you start with the intermediate and can't keep up, if you drop back before FM620 can join the no-drop ride, or if after that, you can simply turn around and make your way back, and you'll have the advanced and intermediates and no doubt others to follow along. If you do decide to try a faster group, please ride at the back, it is safer for everyone until you can keep up comfortably.

After the ride, Sid Steiner and the Steakhouse will once again be hosting us for half-price brunch. As always, please be patient with the staff, having a 100+ lycra clad athletes drop-in presents unique challenges and don't forget to thank them appropriately. See y'all Sunday! ++Mark.

p.s. I won't be leading an Austin 70.3 ride this Saturday as I'm racing in the San Marcos Roundtable triathlon. If you are interested in riding the course, be at the Walter E Long Park entrance at 7 a.m. ready for wheels down as soon as it is safe/light.


Silicon Labs Austin Marathon Relay

Do you run this city? The Silicon Labs Austin Marathon Relay is taking place this Sunday, September 25 and benefits Junior Achievement, the world's largest non-profit organization dedicated to educating young people about business, economics and free enterprise. Runners have the chance to set a new Guinness World Record* if their five-person team can break the current 2:10:49 time. (That’s 5minutes/mile!)

There is still time to register! Register in person at RunTex on Riverside during packet pick up (Friday 3pm – 6pm and Saturday 10am – 4pm). Also be sure to check out their Facebook page and follow them on Twitter for race information and giveaways.

Register today and let Austin know: “I run this city!”

*Current record held by Team Jack & Adam's/Zapata Roadrunners.



Friday, September 16, 2011

Shop ride Sundays: Music to my ears

The shop ride is ON for this w/e. We will be heading out South East past the back of the airport for the intermediate and advanced groups, for about a 36-mile route; the NO DROP rides will go south for the normal 20-mile ride.

With ACL this weekend dowtown will be busy, after the ride, and there will be parking restrictions in place before the ride. The shop will be closed all w/e,  and the parking lot will be used for ACL parking. So we need to be out of the shop lot by 11:30. Parking will likely be difficult on Lee Barton Rd as well. Please consider this when planning your arrival for the ride.

For those doing the NO DROP ride, you might consider parking at the Twin Oaks library on the corner of S 5th and West Mary and either wait for the ride to come up Dawson/S 5th, or make the short ride down to the shop. For those on the Intermediate, Advanced ride parking at the Terazzas Library is an option east of I35, we'll turn right on Waller St off Chavez I'd guess around 8:45, or again you can ride into the shop.

Don't forget, this w/e, leaving at the same time is the Please be kind to cyclists ride that will also leave at 8:30 from Pure Austin on West 5th St.

Lets make music with our wheels, see y'all Sunday! ++Mark.


Austin 70.3 Course ride this week

I will be out to ride the course again tomorrow, 9/17, and will be getting people together to start around 7 a.m. probably for a ride start at 7:10 based on light and weather conditions. You have two options for parking

  • Park outside the main entrance for free
  • Park inside the park, the gates will be open but you may have to pay to enter, if not you will be expected to pay to exit.

The course is clearly marked with red and yellow arrows on the road surface. There are yellow arrows before and on every turn, and yellow arrows indicating direction at most ever major road junction. When you get around through Webberville on MLK/969 the red arrows take you up Blue Bluff Rd and back to the park entrance, if you don't turn there, the yellow arrows follow the course back to Decker Lane.

There are two options if you want a printout of the route before riding.

  1. This route on is correct, you do need a Gold account though to print it.
  2. Click on this link, or the graphic above and print in grayscale, the route, road names and 5-miles should be visible.

The ride is unsupported, and is NOT an official Jack and Adams shop ride. There will be a few regroup points, but will NOT be no-drop. 56-miles is just too far for a no-drop ride. It's clearly marked, you are expected to be able to ride the whole course, or work your own shortcuts. You need to be prepared to:
  • Take all the liquids you'll need, I suggest at least 48fl oz (there are NO refueling options until 42-miles in Webberville)
  • Take any spares you need, tire boot, spare tube, patch kit, levers
  • Carry out your own repairs
  • Have your own emergancy contact in case of breakdowns
As always, if you have problems I will attempt to help if I'm around, as will most other riders. We had some 20-people out last week in a couple of small groups.

A few tips on riding the course
  1. Please take care and keep focused on the road conditions. After the driest and hottest summer on record, the roads are cracked in many places. I suggest not riding too close to the person in front
  2. Slow right down on the sharp turn at the end of Blake Manor Rd onto FM969. It's the only short sharp down hill on the course, it's spray marked on the side of the road to slow down. Yes, you can see a long way left that the road is clear, but taking the corner too fast will mean you drift over the center line, a very bad idea!
  3. When cycling on FM969 for traffic, and most importantly when riding on the shoulder. Numerous places have been recently chip sealed and there are numerous sports with piles of loose gravel
  4. Take enough fluids!!
Otherwise it's another great course and potentially fast one. Hope to see you out there tomorrow and in coming weeks! Have a great race! ++Mark.


Tuesday, September 13, 2011

Be Kind to Cyclists Ride

4th Annual Ride
We have three ride options for you this week, first up is the annual Please Be Kind To Cyclists ride.

The ride starts at the same time as the normal shop ride, 8:30 a.m. but will leave from Pure Austin, opposite Whole Foods on West 5th Street. They have two routes, 20-miles and 40-miles and a family fun ride route.

Jack and Adams is a gold sponsor of the Be Kind to Cyclists organization, and many of you will have seen found Al Bastidas on the shop rides in his bright yellow be kind to cyclists kit. Please consider joining the free ride this weekend!


Thursday, September 8, 2011

Shop Ride Sundays: The mystery of the east

This Sunday see's the shop ride return to the east route, which means that all rides will head out east to Decker Lake. It is an interesting and challenging ride from a number of perspectives.

First up, it is the most difficult for the ride leaders by far to get everyone out and back to town together in groups. There are a LOT of traffic lights before we make a left on Johnny Morris Rd from Loyola. The Intermediate and Advanced rides will be going out and around Decker Lake and it's a great chance to go at race pace, but we'd ask you to stick together until at least the re-group at the Beer distributors on the corner of Johnny Morris and Daffan Lane.

Second, it's a great opportunity to learn group riding and urban riding skills as we circumnavigate the east side of the city. Please pay attention, call out road issues, and don't take any risks at lights.

Third, on the way back into town, please take it easy, pick up stray riders from other groups that have been dropped and help them get back into town.

No-drop doesn't go around Decker Lake, avoiding the "big hills", but again is a valuable lesson in urban riding. No-drop route is 24-miles, so a few longer than normal.

Intermediate and Advanced rides take the same route out to Decker Lake, around the tri course and back into town. There is an optional 15-mile add-on for advanced group riders making the total distance of 51-miles, which also takes in the first part of the Austin 70.3 course. We've not decided if we are going to have people to lead out on the add-on but you are welcome to take it on.

As always, we leave at 8:30 a.m. prompt, a few simple rules: No headphones/earphones of any sort; call out road/traffic issues; no overlapping wheels; no tri/aero bars unless you are at the front, use your base bars.

See ya Sunday! Any questions? ++Mark.


Thursday, September 1, 2011

Austin Tri Health & Fitness Expo

Even if you're not doing the Austin Tri on Labor Day, you can still come experience part of the excitement at the Austin Tri Health & Fitness Expo on Sunday, September 4th at the Hyatt downtown. This free expo offers plenty of samples, sales, demos and prizes through numerous vendors. Plus there will be seminars where you can learn how to change a flat or learn more about the sport of triathlon. There's even free stretching and yoga.

Below is the schedule of events:

9:00 AM

Pre-Race Stretching & Yoga Class (at Expo)

10:00 AM

AVIA Austin Triathlon Expo Opens

10:00 AM

Pre-Race Stretching & Yoga Class (at Expo)

11:00 AM

Race Director Course Talk & USAT Rules Review

12:00 AM

Grease Monkey Wipes Flat Tire Clinic

1:00 PM

Jack & Adam’s Bicycles Tri-Newbie Clinic

2:00 PM

Grease Monkey Wipes Flat Tire Clinic

3:00 PM

Race Director Course Talk & USAT Rules Review

4:00 PM

Jack & Adam’s Bicycles Tri-Newbie Clinic

List of vendors at the Expo:

Jack & Adam's Bicycles
Clif Bar
The IceTee by Coolwear LLC
Your Eyes
Grease Monkey Wipes
Galaxy Café
Advanced Rehab
Skeese Greets
Perfect FIT Protein Cookie by Boundless Nutrition
One More Mile Eyewear
Addikshun Athletiks
CryoStudio of Austin
Honey Milk
The Austin 10/20
Hausman Chiropractic and Acupuncture
Spi Belt
TNT Inspiration Station
Medicine In Motion
Tri It Wear

plus several non-profits and other organizations.

We hope to see you out there on Sunday and/or on Monday at the 5th Annual AVIA Austin Triathlon!