Wednesday, March 14, 2012

H-E-B named presenting sponsor of The Kerrville Triathlon

High Five Events, Jack & Adam’s Bicycles, and Ryan Sanders Entertainment are proud to announce H-E-B as a presenting sponsor of The Kerrville Triathlon, to be held in Kerrville, Texas on September 30-31, 2012.

The Kerrville Triathlon is a two day festival that boasts three triathlons of varying distances, a kids fun run, and a health and fitness expo that begins on the 29th. The triathlons offered are the Sprint distance (400m swim, 11-mile bike and 2 mile run), Olympic distance (1500m swim, 40 kilometer bike and 10 kilometer run), and Half Distance (1.2 mile swim, 56 mile bike and 13.1 mile run) which makes the event appeal to beginners and veteran triathletes alike. The Kerrville Triathlon is produced by Austin, Texas based High Five Events.

“We think being healthy and active should be fun, and not a chore”, says Dan Carroll of High Five Events. “We love triathlon and we think it is a perfect goal for those looking to make a change and lead a healthy lifestyle. Our events are designed as a challenge to people all abilities and backgrounds, and also to be a celebration of fitness. They are known for being a lot of fun. We are thrilled to partner with H-E-B on our biggest events. Together we hope to show many people a fun path to health and fitness.”

“We at H-E-B are excited about helping Texans fight the war against obesity by finding new ways to enjoy physical activity! As we partner with High Five Events with the Republic of Texas Triathlon in Corpus Christi and the Kerrville Triathlon, we are proud to support opportunities for Texans to Tri-it!”, says Craig Boyan, President & Chief Operating Officer, H-E-B Grocery Company.

Proceeds from this event and the Republic of Texas Triathlon will benefit ACTIVE Life ( and several other non-profits and fitness programs.

Check out the Event Website HERE.

Friday, March 9, 2012

SXSW Livestrong Run, Free Breakfast, & T-Shirt!

You are invited to the Nike LIVESTRONG SXSW kickoff run this Saturday (3/10) at 8am. The run will start and end at 4th and Colorado and there will be a 2 mile and 5 mile run option.

Saturday (3/10) is considered the soft launch of the retail space around FuelBand, so this will be an exclusive opportunity for anyone who participates in the run, to check out the Nike Lot and Retail Space. Doors open at 8am, so runners will be the first group to see Nike's space for SXSW.

Breakfast will be provided post-run and Nike has reserved "I'm with the Band" (FuelBand – ha!) t-shirts for the first 100 people to show up for the run.

If you can’t make it on Saturday, there will be other opportunities to join in the fun. There will be a daily Nike LIVESTRONG run Sunday (3/11) – Saturday (3/17). All runs will start and end at 4th and Colorado. Here’s the full schedule:

· 3/10-3/12: Run starts at 8 a.m.

· 3/13-3/17: Run starts at 10 a.m.

So – wear LIVESTRONG gear and join us on Saturday morning for a jog around the city. And yes, the run will happen rain or shine. Tell your friends, family, neighbors, Austin constituents, SXSW attendees, etc. All are welcome

RSVP on Facebook Here!


Thursday, March 8, 2012

Shop ride Sundays: NXNW and rain

This week's ride route is planned for north/north west. You can find the Intermediate route here on mapmyrun, hopefully one day they'll elect to add back in the print on demand feature so I can go back to creating PDF's from all the routes we created.

The ride is a shorter one, Jack's famous no-drop will go up Shoal Creek for a 10-mile out, 10-mile back route and the Advanced group can add hills or go out to 360 etc.

However, at this point it's looking like rain. Remember, if it's raining at 8:30 a.m. ride time we'll cancel, also if it's horribly wet at 8:30 a.m.  but not raining, the ride will be a judgement call. Your safety is paramount, group rides in poor conditions are not the simplest things to organise.  You are welcome to go out in pick-up groups, but we can NOT provide ride leaders, escorts or ambassadors.

Remember though we have a new option. As Tammy will be there this week, and I(Mark), wont, if the ride does get cancelled due to rain, you can go ride up at Flywheel fitness which is a hop, skip and jump down South Lamar(# 2300). You'll either need to bring your trainer and use your bike, bring some run shoes and use their bikes+pedals, or some tools to use their bike and your pedals and Tammy will run a spin class indoors. I've done Tammys' class before, don't mistake 60-75 for a less rigorous workout than a 2hr+ shop ride. ++Mark.
[edit to clear up typos, sorry!]


"Women on the Trails" Training Group

Women on the Trails is an 8-week program created specifically for women who are interested in getting into trail running and would like to do so in a group setting. In addition to providing weekly group runs, each run will be held from a different trail head entrance on Austin’s Greenbelt so that new trail runners will complete the program with exposure to a variety of trail routes to run on solo or with friends.

Dates and Times
The group starts on April 19 at 6:30pm and meets every Thursday for 8 weeks.
Dates: April 19, 26 | May 3, 10, 17, 24, 31 | June 7
Time: 6:30pm start - 8:00pm end (this includes "Trail Talks")
Locations: Locations will vary from week to week. Information will be e-mailed out ahead of time.

What's Included
The 8-week program includes:
-- A weekly group trail run at alternating trail head start locations.

-- "Trail Talk" 15 minute session on topics like: trail ettiquette, navigation, nutrition, running technique.

-- Optional night time trail run on a different day of the week. **head lamps will be required**

The program is designed for women who are runners but are new to trail running. All participants must:
-- Be able to run a minimum of 3.1 miles (5K).
-- Be 18 years of age or older.
-- Have a sense of adventure.
-- Be a SHE!

Group Setting
All trail runs will be done in a group setting with two run coaches and a strict "no drop" policy. You'll never be alone, you'll be with us!

Required Gear
Gear requirements are very minimal. All participants must have:
-- Running shoes (trail shoes not required).
-- Water bottle or similar hydration gear.
-- Running attire.

The cost is $50 per person for the 8-week session.

Optional: The 8-week session ends right before "The Ranch" trail run event at beautiful Reveille Ranch in Burnet, TX on Sunday, June 10. Check out a new venue and hang with other trail runners!

For more info about the run, click HERE.
Event Registration can be found HERE.
Cost is $50 until May 27; $60 until June 9.

Registration and More info for the training group can be found HERE.



Wednesday, March 7, 2012

The Rosedale Ride 2012

The Rosedale Ride on March 24th is an annual bike ride benefiting Rosedale School, the Austin Independent School District's only school for children with multiple disabilities. Open to cyclists of all abilities, the ride offers different courses to suit anyone.

This year the Rosedale Ride has four courses to choose from: a Kid’s Fun Ride; or courses of 20, 43 or 63 miles. The ride begins and ends at Samsung, winding through the gently rolling countryside east of Austin. In addition to the ride, the Rosedale School hosts a Silent Auction in conjuction with packet pick-up.

For more information visit the website.


Monday, March 5, 2012

Women's Night at J&A's

What: Skeese Greets Women's Tri Kickoff Party

When & Where: Tuesday, March 20th, 7-9PM at Jack & Adam's Bicycles

Details: Don't miss the fun of an all women's night at J&A's. The event will feature private shopping, exclusive deals, snacks, drinks, and give-aways. You'll have a chance to meet local training groups; ask professional triathlete, Kelly Williamson questions; talk to your favorite apparel and tri companies; and mingle with other women (rookie and veteran triathletes alike.)

There will also be bike safety checks, saddle height adjustments and helmet inspections - all free!

Don't forget, you can join the usual free running group at 5:30 leaving from the shop and get back in time for all the other action!

Please RSVP HERE on Facebook. We hope to see you there!



Thursday, March 1, 2012

Fifth Annual Austin Autism Society Bike Ride

Get Autism Awareness Month off to a great start on your bike! Join the Autism Society of Greater Austin at the 5th Annual Austin Autism Society Bike Ride, Sunday April 1st.

The ride begins at beautiful Berry Springs Park and Preserve in
Georgetown. There is a route for every level of cyclist-- 62 mile, 42
mile, 24 mile, 9 mile and a Family Ride/Walk on a paved path through
the park for little cyclists (less then 2 miles.)
New this year for triathletes-- add a 5K run to make it a brick workout!
Registration includes fully supported ride,t-shirt and lunch from
Schlotzsky's, Chipotle, and My Fit Foods as well as beer and root beer
from St. Arnold's Brewery.

The ride benefits Autism Society of Greater Austin, a grass roots
organization dedicated to improving the lives of all people affected
by autism. ASGA serves our community with a phone line, support
groups, workshops and fun family activities like sensory-friendly

Registration will be limited to the first 350 participants for the
bike course and 100 for the family ride. Early registration ends March
15th, and after that the price goes up so sign up today!

Register here for the Autism Ride.

Info on Berry Springs Park can be found HERE.

Also this year - don't miss KFC at the finish line! The "finger-lickin'-good" lunch comes with your registration fee! You deserve it after a long ride! Also on board for lunch is Chipotle, Schlotzky's, My Fit Foods and St. Arnold's Beer. A great line-up!



Tuesday, February 28, 2012

Community Give Back and Pay it forward

We have many great customers who volunteer at our High Five events and we couldn't run them without you! We also know many of you volunteer at other sports and community events around town. Following last years storms we had a great Triathlete turnout to help clean Barton Springs pool to get it ready for the swim season.

It would be great if we could have another Triathlon turnout. There is a laundry list of activities you can get involved with at the springs on March 3rd, but just in case you are worried about being worked too hard, don't worry. The cleanings are fun and full of food and drinks donated from local businesses. Details and sign-up are here,  and wear an old race t-shirt!

Where and When Barton Springs Pool, 2201 Barton Springs Road Austin, TX 78746
March 3rd 2012 9:00AM-2:00PM

If the Barton Springs clean-up fills up, or you can't make it, but would still like to pay it forward in some small way, why not contribute to help complete Town Lake trail? The City, the Trail Foundation and many others are pushing to complete the trail, including a super-new deck on the river to avoid having to go out on Riverside Dr. Just a $10 donation would be great if you can spare it. Two great opportunities to give back to some of the things that make a great triathlon town! ++Mark.


Sunday, February 26, 2012

Is My Food Making Me Sick?

By Meredith Terranova of Eating and Living Healthy

There is nothing more frustrating than when the foods you eat leave you feeling sick. The reality is you have to eat, but wouldn't it be wonderful to understand how to pick the foods that help you feel great?

The culprit to your problems might be a food intolerance, food allergy, and in some cases Celiac Disease. In order to determine if one of these is the cause, it is important to understand their differences.

Food allergies affect about 2 to 4% of adults and 6 to 8% of children. Food intolerances are much more common. In fact, nearly everyone at one time has had an unpleasant reaction to something they ate. Some people have specific food intolerances. Lactose intolerance, the most common food intolerance, affects about 10% of Americans.

Food allergies arise from sensitivity to chemical compounds (proteins) in food. They develop after you are exposed to a food protein that your body thinks is harmful. The first time you eat the food containing the protein, your immune system responds by creating specific disease-fighting antibodies (called immunoglobulin E or IgE). When you eat the food again, it triggers the release of IgE antibodies and other chemicals, including histamine, in an effort to expel the protein "invader" from your body. Histamine is a powerful chemical that can affect the respiratory system, gastrointestinal tract, skin, or cardiovascular system.

As a result of this response, food allergy symptoms occur. The allergy symptoms you have depend on where in the body the histamine is released. If it is released in the ears, nose, and throat, you may have an itchy nose and mouth, or trouble breathing or swallowing. If histamine is released in the skin, you may develop hives or a rash. If histamine is released in the gastrointestinal tract, you likely will develop stomach pains, cramps, or diarrhea. Many people experience a combination of symptoms as the food is eaten and digested.

Food allergies often run in families, suggesting that the condition can be inherited. On the other hand there are many factors that may contribute to food intolerance. In some cases, as with lactose intolerance, the person lacks the chemicals, called enzymes, necessary to properly digest certain proteins found in food. Also common are intolerances to some chemical ingredients added to food to provide color, enhance taste, and protect against the growth of bacteria. These ingredients include various dyes and monosodium glutamate (MSG), a flavor enhancer.

Substances called sulfites are also a source of intolerance for some people. They may occur naturally, as in red wines or may be added to prevent the growth of mold.

Salicylates are a group of plant chemicals found naturally in many fruits, vegetables, nuts, coffee, juices, beer, and wine. Aspirin also is a compound of the salicylate family. Foods containing salicylates may trigger allergy symptoms in people who are sensitive to aspirin. Of course, any food consumed in excessive quantities can cause digestive symptoms.

Food allergies can be triggered by even a small amount of the food and occur every time the food is consumed. People with food allergies are generally advised to avoid the offending foods completely. On the other hand, food intolerances often are dose related.

People with food intolerance may not have symptoms unless they eat a large portion of the food or eat the food frequently. I like to explain this as "cumulative effect." For example, a person with lactose intolerance may be able to drink milk in coffee or a single glass of milk, but becomes sick if he or she drinks several glasses of milk. Also, yogurt may not cause a problem, but cheese on a pizza or full fat ice cream could cause an immediate issue.

Now that you understand the difference between food allergies and intolerance, let's take it a step further and discuss the foundation of Celiac Disease. (from the Celiac Disease Site)

Celiac Disease is:

an inherited disease. Celiac disease effects those with a genetic predisposition.
linked to genetically transmitted histocompatibility cell antigens (HLA DR3-DQ2, DR5/7 DQ2, and DR4-DQ8). Other genetic links are being discovered.

COMMON. Approximately 1 in 133 people have CD, however, only about 3% of these have been diagnosed. This number is based upon a milestone multi-center study of blood samples collected from 13,145 people from February 1996 to May of 2001. This means that there were over 2.1 million undiagnosed people with celiac disease in the United States in 2001.

characterized by (IgA mediated) damage to the mucosal lining of the small intestine which is known as villous atrophy.

responsible for the malabsorption of nutrients resulting in malnutrition.
linked to skin blisters known as dermatitis herpetiformis (DH).
not age-dependent. It may become active at any age.

Celiac Disease is NOT:

simply a food allergy (IgA).
an idiosyncratic reaction to food proteins (mediated by IgE).
typified by a rapid histamine-type reaction (such as bronchospasm, urticaria, etc.).

The Damaging Proteins

The term "gluten" is, in a sense, a generic term for the storage proteins that are found in grains. In reality, each type of protein - gliadin in wheat, secalin in rye, hordein in barley, avenin in oats, zein in corn and oryzenin in rice - is slightly different from the others. The "gluten" in wheat, rye, barley, and in a much lower amount, oats, contains particular amino acid sequences that are harmful to persons with celiac disease. The damaging proteins are particularly rich in proline and glutamine (especially the amino acid sequences which are in the following orders: Pro-Ser-Gln-Gln and Gln-Gln-Gln-Pro). As peptides, some such as 33-MER, cannot be broken down any further. In people with celiac disease, 33-MER stimulates T-cells to produce antibodies. The antibodies, in turn, attack the villi in the small intestine, reducing their ability to absorb nutrients. It is important to note that these sequences are NOT found in the proteins of corn and rice.

The Nature of the Injury
The damage to the small intestine (the jejunum) caused by this disease is very slow to develop and is insidious. It is:

almost certainly mediated by the immune system.

associated with ANTIBODIES to gliadin, reticulin and/or endomysial (smooth muscle) proteins.

probably not directly caused by the antibodies, though they may be signals for cell-mediated immunity.

probably produced by the cellular immune system (T cells) - but only when gluten-type prolamins are present.

reversible, in most cases, to completely normal bowel function, if the injurious protein is excluded from the diet.

How Does One "Catch" Celiac Disease?

Celiac disease cannot be "caught," but rather the potential for CD may be in the body from birth. Its onset is not confined to a particular age range or gender, although more women are diagnosed than men. It is not known exactly what activates the disease, however three things are required for a person to develop CD:

being born with the necessary genes. The Human Leukocyte Antigen (HLA) genes specifically linked to celiac disease are DR3, DQ2 and DQ8.

some environmental, emotional or physical event in one's life. While triggering factors are not fully understood, possibilities include, but are not limited to adding solids to a baby's diet, going through puberty, enduring a surgery or pregnancy, experiencing a stressful situation, catching a virus, increasing WBRO products in the diet, or developing a bacterial infection to which the immune system responds inappropriately.

containing WBRO, or any of their derivatives.

Why is defining this information so important?

Over the past two years the growth in people and then products with the above or combinations of the above has been 200%. The issue is that often times people are misinformed or misdiagnosed themselves, and often either instead of eliminating offender or by eliminating the offender tend to also eliminate essential nutrients from their diet.

If you feel as though you fit into one of the above categories, please send Meredith an email to discuss if an elimination diet is right for you or if you need to be further tested for other GI diseases/disorders. There is no need for the food you eat to make you sick, so now is the time to take a close look!


Thursday, February 23, 2012

Shop ride Sundays: Steiner Time

Not predicted to be as warm on Sunday, but still looking good for a ride this Sunday. Ride start promptly at 8:30 a.m. up at the Steiner Ranch Steak house off of R620, near lake. The ride will be followed by the legendary half price brunch.

We'll have Jacks' legendary No-drop ride, 10-miles out, 10-miles bike; there will also be a bigger intermediate and advanced group doing the 32-mile round trip. Please select an appropriate group to your ability, if you want to ride with a faster group but are not sure you can keep up, please join at the back to minimize problems if you have to drop back, and to avoid having to "thrash" in the middle of the group causing problems.

Remember, Steiner rides are always busy, make sure you show up early enough to park and get ready, we won't wait to be fair to those that are there on time, as well as to move people through brunch afterwards!

See y'all Sunday, Ride Safe! ++Mark.


Wednesday, February 22, 2012

Texas Round Up 5k & Family Mile 2012

Meet us at the starting line and take the first step towards a healthy, active lifestyle. Take part in the main event, a timed or untimed 5k run or have a blast jogging the Family Mile. It’s time to slip on your running shoes and take control of your health at the Texas Round Up.

This 5k and family mile takes place on April 28th in Downtown Austin, TX. Proceeds from the event are donated to public elementary schools in Texas so that they may improve the opportunities of youth to participate in sports and fitness.

Learn more at Also catch us on Facebook.


Tuesday, February 21, 2012

H-E-B named presenting sponsor of Republic of Texas Triathlon

High Five Events, Jack & Adam’s Bicycles, and Ryan Sanders Entertainment are proud to announce H-E-B grocery store as a presenting sponsor of The Republic of Texas Triathlon, to be held in Corpus Christi, Texas on April 14-15, 2012.

The Republic of Texas Triathlon is a two day festival consisting of three triathlons, a fun run for kids, and a health and fitness expo. The triathlons include a Sprint distance (400m swim, 11-mile bike and 2 mile run), Olympic distance (1500m swim, 40 kilometer bike and 10 kilometer run), and a Half Distance (1.2 mile swim, 56 mile bike and 13.1 mile run) which make the event appealing for both beginners and seasoned triathletes. This event is produced by Austin, Texas based High Five Events.

“We think being healthy and active should be fun, and not a chore”, says Dan Carroll of High Five Events. “We love triathlon and we think it is a perfect goal for those looking to make a change and to lead a healthy lifestyle. Our events are designed as a challenge to people of all abilities and backgrounds, and also to be a celebration of fitness. They are known for being a lot of fun. We are thrilled to partner with H-E-B on our biggest events. Together we hope to show many people a fun path to health and fitness.”

“We at H-E-B are excited about helping Texans fight the war against obesity by finding new ways to enjoy physical activity! As we partner with High Five Events with the Republic of Texas Triathlon in Corpus Christi and the Kerrville Triathlon, we are proud to support opportunities for Texans to Tri-it!”, says Craig Boyan, President & Chief Operating Officer, H-E-B Grocery Company.

Proceeds from The Republic of Texas Triathlon will benefit ACTIVE Life ( and several other non-profits and fitness programs.

Check out the Event Website HERE.


Monday, February 20, 2012

Favorite Workout: CrossFit Central Tabata Workout

An entire TABATA workout only takes 15 minutes (plus a warm up!). You don't need equipment and it will kick your rear!

Tabata: It's ONLY 20 seconds of work......
Don't be mislead - "only" 20 seconds is harder than it's sounds.

Tabata Protocal:
What is it?

Tabata is a type of interval training cycle that includes:
20 seconds of maximum effort work - 10 seconds rest - REPEAT up to 8 rounds.

Total workout time for one exercise is four minutes.

Does it work?

YES and QUICKLY! After just 6 weeks of testing, Dr. Tabata noted a 28% increase in anaerobic capacity in his subjects, in addition to a 14% increase in their aerobic capacity (Vo2Max). These results were witnessed in already physically fit athletes as well as less conditioned athletes. He compared results with a group who performed more traditional endurance training - running 60 minutes at 70% of aerobic capacity. These results showed an unimpressive 9.5% improvement in aerobic capacity and no effect on anaerobic capacity in the same number of weeks.

The conclusion was that just four minutes of Tabata interval training could do more to boost aerobic and anaerobic capacity than an hour of endurance training - making the Tabata Protocol a rare workout that benefits both endurance athletes and sprinters!

More reason's why Tabata is so great:

Other than being quick and effective - the Tabata Protocol can be done anywhere (boot camp, the park, your living room, the beach) and with almost any exercise (pull-ups, sit-ups, squats, swimming, running, shoulder press, push-ups, etc.)

Ready to try it?
Start with Tabata pull-ups, sit-ups, and squats!

Pull Ups - 8 rounds 20 seconds work 10 seconds off then....
Sit Ups - 8 rounds
Pull Ups - 8 rounds
Squats - 8 rounds

Thanks to Lisa Thiel of CrossFit Central for her favorite workout!

Learn more about CrossFit Central.


Saturday, February 18, 2012

Shop ride Sundays: Rainy days and Sunday

As of now the weather for Sunday looks good for a ride, but with the Livestrong Marathon and Half also on Sunday, the choice of routes is pretty limited, so south it is. There will be the no-drop as always and a pick group for either 32/38-miles and the un-escorted option of going to the 4-way stop at Kyle.

Also, Tammy from Tempo Multisport has secured a good deal for future rainout Sundays.
I won't be there this Sunday, I'm heading to the 2nd Triathlon America conference, nor will Tammy, as she's running in the marathon, so when reading this, remember it does apply to this Sunday.

Finally a shout out to regular shop ride cyclist and sometime ride leader Lisa Buckley. Lisa is currently the womens leader in the Austin Distance Challenge and will be running tomorrow for the win!


Hello Cyclists!

Tammy Metzger here, your long-time Sunday shop ride leader. As most of you know, I also have a triathlon team, Tempo Multisport, and one of our sponsors/partnerships is with Flywheel Fitness, an indoor rowing  spinning studio just up the road on South Lamar (2300 S. Lamar, to be exact). Given that we’ve had some unsavory weather of late, I approached Flywheel owner, Sara-Mai Conway, about having FREE indoor cycling for any rained out Sunday shop rides, and she was happy to oblige!

The Sunday shop ride will be canceled if it is raining, or if roads are still slick from previous rain. Now we have a solution to keep up that hard-earned fitness!! Instead of calling it quits, pack up that gear and head to Flywheel Fitness on 2300 S. Lamar. We have 11 Spinning bikes (spd cleat compatible or cages), as well as plenty of floor space for indoor trainers! Let’s make a party of it… we’ll even transport the Taco Deli breakfast tacos for post-spin goodness, and Irie Bean Coffee is just across the parking lot for that traditional post-ride java.

Of course, someone has to be around to let you all in, and keep an eye on things – that’ll be me. So this offer only holds if I am not out of town racing. To be certain, check the Tempo Multisport Facebook wall or follow @tempomultisport on twitter for up to the minute announcements. Now I’m actually hoping for a little rain! Indoor riding can be fun with a group of friends, and the best part is… no one gets dropped! ;)

See you soon!
Tammy Metzger, M.Ed., USAC
Multisport Coach, Tempo Multisport LLC


Thursday, February 16, 2012

Felt Beach Cruisers & Beach Volleyball!

It's J&A's mission to keep Austin active and fit and that's why we are sponsoring the Texas Volleyball Tour. Local pro beach volleyball player Tim Wooliver will be hosting beach volleyball tournaments for all levels in Austin & San Antonio starting in March and running through August.
Division Descriptions
Open: Top level pro players
BB: Solid skills, but still learning
Coed Recreational 6s: Basic understanding of the game & just out to have a good time!! (That's us!)
They will be awarding Felt Beach Cruisers to the top male & female point leaders in their BB Tour.
1st Place Men's Point Leader wins the El Guapo Felt Cruiser!
1st Place Women's Point Leader wins the Slant Felt Cruiser!
J&A is putting together an unstoppable coed 6 man team! Who's up for the challenge?!
Visit for more information!


Wednesday, February 15, 2012

Jack & Adam's / Steiner Steakhouse Sunday Brunch Rides 2012

Jack & Adams Bicycles and Steiner Steakhouse have teamed up once a month to bring you a beautiful bike ride of 15 miles and 34 miles through the hills of west Austin. The 2012 ride schedule is posted below. This ride will take the place of our normal shop ride on this day. We break into three groups, Advanced, Intermediate, and the No Drop entry level ride. We will roll out of the Steiner Steakhouse parking lot at 8:30 a.m. for two distances of 15 miles and 34 miles. You are welcome to add on if you like. At the end of each ride there are 2 choices of long climbs to go down and back on. Jack Murray of Jack & Adams and Sid Steiner of Steiner Steakhouse will be on hand as 2 of the many shop ride leaders. Post ride, half price brunch will be available courtesy of Steiner Steakhouse. All items on the brunch menu sit between $7 an $15 bucks. So for half off you can eat for $3.50 to $7.50 per person. There will also be live music on the patio that overlooks Lake Travis. If you want, bring your running shoes and do a run after the ride. If you have questions please call us at the shop for more details.

Click Here For Directions!
15 Mile Loop Map!
34 Mile Loop Map!

Please RSVP Via E-mail Here!

Here is the J&A / Steiner Steakhouse Ride Schedule for the year. The dates are all Sundays.

February 26, 2012
March 18, 2012
April 22, 2012
May 20, 2012
June 24, 2012
July 29, 2012
August 26, 2012
September 23, 2012
October 21, 2012
November 25, 2012
December 30, 2012

Tuesday, February 14, 2012

Republic of Texas Tri

The Republic of Texas Triathlon Festival presented by HEB, offers sprint, Olympic and half-distance triathlons in one amazing weekend. Test the waters with the sprint or dive right into an Olympic or half-distance.

When your eyes aren’t on the finish line, explore the health and fitness expo or cheer on the children’s fun run. It’s a weekend full of family fun and best of all, proceeds benefit the area’s largest multisport organization, the South Texas Area Runners and Riders (STARRS).

The fun happens on April 13-15th in Corpus Christi, Texas.

Learn more at

Are you in?


Monday, February 13, 2012

Importance of Good Nutrition for Active People

by: Meredith Terranova of Eating and Living Healthy

Athletes, and all active people, should not underestimate the importance of good nutrition. A well-planned, well-balanced diet can optimize athletic performance, delay fatigue and aid recovery. Good nutrition should be a priority and a part of any training regime.

An athlete's diet should be similar to that which is recommended to the general population in terms contribution to energy (55% carb, 12-15% protein, less than 30% fat). Athletes who exercise strenuously for more than 60 to 90 minutes daily, however, may benefit from increasing the amount of energy that they derive from carbohydrate (60-65% carb and less than 20% fat).

Carbohydrates: Carbohydrate-rich foods, especially complex carbohydrates (leafy green vegetables, whole grains, and legumes), should form the basis of the diet. They are important for building glycogen stores in the muscle and liver. Glycogen is the most important fuel/energy source for the body. When you are exercising during activities lasting longer than one-hour muscle glycogen depletes, but the consumption of carbohydrates serves to maintain proper levels of blood glucose (insulin) and delays the onset of fatigue.

For optimal storage of glycogen, an athlete should aim to consume between 7-10g of carbohydrate per kilogram of body weight per day. If carbohydrate is restricted, a poor exercise capacity will result from poor glycogen stores in the muscles and liver. A low-carbohydrate diet leads to a loss of protein tissue (and therefore muscle), as well as urinary loss of essential ions, such as potassium. Such eating regimes should therefore be avoided due to their detrimental impact on sporting performance.

Protein: Protein is an important part of a training diet (even though it is a limited source of energy for exercise less than 2 hours) because it plays a key role in post-exercise recovery and repair. Protein needs are generally met when following a high-carbohydrate diet, because many foods, especially complex carbohydrates, are a combination of carbohydrate and protein.

Fat: Fat provides limited fuel for workouts, helps manufacture hormones and nerve cells, and carries and absorbs the fat soluble vitamins A, D, E, K. Athletes should strive for a diet consisting of no more than 20-25% total calories from fat.

Hydration: Water is our most common deficiency. You may not need other nutrients during a 60-minute workout, but you will always need water. Thirst means you?re already beginning a state of dehydration, and once dehydrated it can take as long as 48 hours to rehydrate effectively. Electrolytes, sodium, chloride, potassium, and magnesium are almost as important to consume as water. Electrolytes help regulate water balance and retention through regulation of thirst and salt appetite mechanisms in your brain.

With all of this being said, have I just opened the gate for a full-time carbo-loading diet? - NO! It is important to remember that even though you may be doing more activity than you ever have, calories still count and taking in more than you are burning will still cause you to gain weight - all of these fuels in excess turn to fat, and that is unfortunately not the fuel source that our body goes to first to burn!

Remember to keep your diet in moderation and in balance, stay hydrated, and enjoy discovering what works for you!


Sunday, February 12, 2012

Importance of Proper Torque

For most bicycle applications when we talk about torque, it’s as a measurement of how much we tighten a bolt or component. A torque wrench is a wrench that uses a beam scale, clicker or digital scale to tell us when we've reached the intended amount of force, or torque.

Bicycle torque requirements range from 4 Newton-Meters to 50 or more. A single torque wrench will not work for that entire range, but a very basic beam style wrench that will cover the range of all the lower torque fasteners can be bought for around $60.00. A larger wrench for the higher torque fasteners can be bought for around $70.00. Electronic torque wrenches start at around $225.00.

For carbon fiber frames and components in particular, measuring torque and not just trusting to “feel” is critical. For stems, handlebars and seatposts, the difference between a component slipping because it is too loose, and that same component breaking from over-tightening the bolts is a pretty fine line. On carbon handelbars and seatposts in particular, tightening the bolts to the appropriate torque sometimes isn’t enough to keep the bar or seatpost from slipping and an assembly paste for carbon fiber components is required. Otherwise it’s sometimes possible to tighten the bolts until the stem or seatpost is damaged without ever getting the bar or seatpost to hold tight.

One final note: putting grease or oil on the threads of bolts is an important step in assembly. Bolts that aren’t lubricated will have a tendency to bind metal-on-metal and seem to have a higher torque than they actually do.

As always, if you have questions on this subject or other mechanic questions, please stop by the shop and ask one of our mechanics about it.

Friday, February 10, 2012

PRO-File: Edward Korir Kiptum

You hear about it now more than ever before: “I’m training to run a marathon.” Interest in distance running has exploded in recent years, and that interest shows no sign of slowing down any time soon. With obesity and related illnesses on the rise, more and more people are flocking to running events around the globe. Some do it because they were inspired by a family member battling a life-threatening disease; some say they want to race to shed a few pounds and get in shape. For Edward Korir Kiptum, however, running is a source of life.

Surrounded by the mineral-rich terrain of Zacatecas, Mexico, Edward and forty-seven other native Kenyans live and train for long-distance running events with other local athletes. In recent years, Mexico has become a hub for distance runners due the country’s ability to provide high-altitude training, simplified visa processing, and a close proximity to races in both North and South America that have large prize purses. Leaving their homes and families behind, Edward and his training partners compete in races to send money back to Africa. In some cases, it’s the only form of income they have.

Edward was born in the Elgeyo Marakwet County of Kenya on December 7,1978. He has two brothers and four sisters who all grew up running, yet he remains the only child in his family to be running professionally. His parents practiced farming to pay for their kids’ schooling and basic living needs. Edward attended Kaptalamwa primary school and later received the Kenya Certificate of Secondary Education from his high school at Sambirir. In 2004 he travelled with a relative to the Kenyan city of Kapsabet to train in a camp that has yielded a number of legendary running champions: London Marathon record-holder Martin Lel and World Champion Abel Kirui are just a few of the names that Kapsabet has given to distance running. Edward is on his way to joining them in the history books.

In 2007, Spira Footwear sponsored Edward by paying for his trip to the U.S. to compete in the San Antonio Marathon and Dallas White Rock Marathon. He came in first and second, respectively. His combined average pace for these races: five minutes and twenty seconds per mile. He continued to show his running prowess over the next few years by winning or placing in almost every race he entered. In 2010, he took the title in a dramatic way at the Deseret News Marathon in Salt Lake City, Utah. Eclipsing fellow Kenyan Peter Omae in the final yards, he finished with a time of 2:20:47. Soon after he accepted an invitation to train in Zacatecas in order to provide better means to send money back home to Kenya.

When I asked Edward why he ran he said, “I have chosen running to be a source of life.” Although Edward’s fellow runners may come from different parts of the country, they all share the same sentiment as they are all working to provide a better life for their families back home. He continues by saying, “I run because I want my body to be healthy, but when I run in a race I think of my family first because I know that although I am away from them, they still need my support.”

The men from Kenya may go months without seeing their families. Edward is able to talk to his family on the phone a few times a month, and he gains strength from the knowledge that he is helping his family even if he is not with them. He hopes to use his running ability to gain titles in big races like the Boston Marathon, New York City Marathon, and the Olympics. When he eventually retires from running, he wants to be a coach so he can help other aspiring runners find their way to the finish line. For now, he is focused on his work.

Edward loves to run but running is not just a way of life for him. Running IS life. The slender, speed producing Africans that tear up the mountains in the rugged Mexican terrain are not sponsored by huge corporations or provided expensive gear by investing partners. Running is their job. After sending a large portion of their earnings home, they use their income to pay for rent, food, and the very shoes in which they run. But they have big dreams for the future.

“I wish to live and work in the U.S. in the future, I am hoping that one day I will become a citizen,” says Kiptum. “Finding money to travel is a big challenge for most of us, so I wish to get sponsored one day.” Immigration laws make it difficult and expensive for young men like Edward to become a resident in the U.S., but this talented young man possesses the attitude and determination to overcome the most challenging of obstacles.

Edward holds a marathon personal record of 2:15:11, a pace just above five-minute-miles.The streets of Austin will be laid out beneath the feet of a true champion on February 19, when Edward will join Team Jack & Adam’s to race in the Livestrong Austin Marathon. We have high hopes for Edward, both in this race and life itself. You are an inspiration, Edward Korir Kiptum!

by Mike Thompson of Jack & Adam's Bicycles


Thursday, February 9, 2012

Shop ride Sundays: We are back...

Well mostly.

Lance Armstrong has announced he is going to start racing Ironman and Ironman 70.3 which means we need to up our game, so it's time to get back into regular riding.

Big thanks to Tammy from Tempo Multisport, Zac, Hugo, James, Elizabeth and Kelly for keeping the ride going over the last couple of months. We'll be getting together as ride leaders soon and will agree a schedule with our rides and some of the bigger rides, as well as accommodating the High Five 2012 Texas Tri Series.

This Sunday, 12th, we are heading North West. Tammy has already posted the intermediate route. Zac is out this week, Kelley is taking time off from the shop ride. So this Sunday I'll be riding with the intermediate group. Unless someone wants to step forward to lead the Advanced ride, we'll all go out together, with a leader and one or two ride leaders following-up. The ride is 25-miles with some climbs, a good place to start your 2012 ride season.

As always the no-drop ride will 10-miles out and 10-miles back, this Sunday will go north on Shoal Creek. No-drop means no-drop. The ride waits when crossing a traffic signal or making a turn so that everyone rides together. You are welcome to always ride with the no-drop group, but a good target is 8-10 weeks, and then move up to the intermediate group. See y'all Sunday - ++Mark.


Monday, February 6, 2012

2012 Rookie Package Deal

The Rookie Package Deal is like hitting the "Easy Button." At Jack & Adam's we've taken the guess work out of what you need to get started in triathlon. This year's pack comes loaded with the bike down to the shoes and everything in between.

The deal includes:

Felt Z100 Bicycle
Wellgo SPD pedals
Louis Garneau Ventilator/Flora shoes
Profile Design Comp Tri Tank
Profile Design Comp Splice Tri Short
J&A water bottle cage
J&A water bottle
Genuine Innovations C02 saddle bag
spare tube
California Joe race belt
Easy Laces
Lazer Compact Helmet

Package deal is $1080, save $94. Financing is available for as low as $60/month.

Bikes can be upgraded with the following:

Felt Z-95 +$46
Felt ZW95 +$46
Felt Z-85 +$368
Felt ZW75 +$506
Felt F75 +$506
Felt S22 +$648.65
Felt Z6 +$782
Felt F-6 +$966
Felt B16 +$1242
Felt ZW-5 +$1283.45

Stop by the store to check out the deal and to ask questions.



Friday, February 3, 2012

Valentine's Day Run Workout

Attention all singles and/or couples with better things to do than eat at a crowded restaurant on February 14. It just so happens our free weekly workout falls on Valentine's Day this year. Join us for a great hill workout followed by happy hour at Gibson Bar on S. Lamar. First round of beer is on us!

If you're feeling festive, feel free to wear red and other lovey-dovey apparel, and if you're boycotting this holiday - black is always in style at J&A.

Meet at Wilke hill at 5:30PM on Feb 14th!


Monday, January 30, 2012

Bicycle Re-Cycle Garage Sale

Bicycle Re-Cycle is having a Garage Sale in the parking lot of Jack & Adam's on Saturday, Feb 4 from 10AM to 1PM. The sale will have used and donated items such as:

Bike Components
Shoes - cycling & running
Cycling clothes
and other bike related items

Come and check out the sale and bring your used tires and tubes to be recycled as well!

If you want to unload some of your other cycling items and donate to the project, please bring them by (J&A's) before Saturday so that we can sort them out. Bicycle Re-Cycle's mission is to help keep bikes and bicycle related items out of the landfills.


In addition to the Bicycle Re-Cycle sale, there will be a race shirt sale - same time/place. Each shirt is a new tech t from last year's Texas Tri Series. Shirts are $5 donations with all sales going to the Trail Foundation. These shirts are great for workouts because unlike cotton, they wick away moisture. So for $5 you'll get a great shirt while also supporting one of the best places to run in Texas.

"Like" Bicycle Re-Cycle on Facebook and help spread the word about the project!


Friday, January 27, 2012

Favorite Workout: Team PAC Brick Workout

New this year - Jack and Adam's will be featuring favorite workouts from some of Austin's most popular training groups and also from individuals who have made a name for themselves in the sport of triathlon. If you get bored with your same old routine, then look here for some inspiration. Our first installment is from PAC!

PAC Brick Workout

To complete this workout you will need stationary bikes and treadmills. Can be done alone or with a partner.

Cycling Portion
Zone efforts equivalent to perceived exertion on a scale of 1-10. Use this if you aren't using a HR monitor as a guide.
Zone 1: 1-3 Zone 2: 3-5 Zone 3: 5-7 Zone 4: 7-9 Zone 5: 9-10

Warm Up:
5 min Zone 1 effort warm up @90-100 rpms. This is an easy warm up and allows you to slowly elevate your HR to prepare for the workload to come.
6 X 30 seconds of Zone 2 effort high cadence intervals @110-120 rpms-Recovery is 30 sec of Zone 1 effort easy pedaling @80-90 rpms.

Main Cycling set:
4 X 2 min of Zone 3 effort over gear work @50-65 rpms-This is a seated climb-Recovery is 1 min of Zone 1 effort easy seated pedaling @90-100.
5 min Zone 2 effort pedaling @90-100 rpm recovery.
4 X 2 min of Zone 3 effort over gear work @50-65 rpms-This is a standing climb-Recovery is 1 min of Zone 1 effort easy seated pedaling @90-100.
Get ready to transition to the run.

Post Cycling Run on a treadmill
This can also be done outside on a hill or if no hill is available, simply convert the run into a speed protocol run rather than a hill run. Heart Rate values and perceived exertion values would be the same.

5 X 2 min of Zone 3-Zone 4 effort running hill climb on a treadmill. Grade is 6-8%. Recovery is 2 min of easy walking or jogging if solo or standing next to the treadmill if done with a partner. Nice tall position on the treadmill focusing on maintaining a strong core, driving elbows back and keeping the turnover nice and fast in the 90-100+ foot strike range. Think of those legs as little pistons moving up and down.

Here's some info about PAC:
Pure Austin Coaching is coaching, Pure Austin style.

"Our mission is to offer the very best Swimming, Cycling, Running, Triathlon, and Strength coaching to the beginner and elite athlete. We are striving to create a rich coaching and training community that inspires by fostering amazing relationships. We pride ourselves in providing top level coaching and training information to help you achieve your goals. Workouts are at the Pure Austin locations, which are nothing short of spectacular. Visit for more information on practice times and locations."

Like this workout? Tell us about it in the comments section or on twitter @jackandadams hash tag #workouts


Monday, January 23, 2012

How to Wash Your Bike

This time of year it seems like you always need to wash your bike. Whether it is from rain or indoor trainer rides it seems like your bike is always dirty even a couple of days after a bike wash. Everybody knows that when you ride in the rain your bike will get dirty, but it can get just as dirty riding on a trainer from sweat and sports drinks.

The list of stuff needed to wash a bike is fairly short. This list is for a thorough degreasing and wash:
1. Workstand or something to hold the bike of the ground (a rear car rack works well too)

2. Brushes (I personally prefer the Finish Line Pro Brush Kit, but there are several different brush sets to choose from)

3. Bucket (Home Depot or Lowes both have cheap 5 gallon buckets)

4. Simple Green (standard green stuff is what we use at the shop)

5. Degreaser (every lube company makes one). Don't use anything real strong, it can damage the paint finish on your bike

6. Access to a garden hose ( don't use a pressure washer, the high pressure can push the grease out of the bearings)

The first thing to do is put a little degreaser on the chain. Don't use too much, a little goes a long way. Let it sit on the chain for a minute or two. Give the chain a light scrubbing and rinse it off with the hose. Next, make a Simple Green solution with about a 3 to 1 ratio of water to Simple Green. Take your big brush and use the solution to wash all the big parts of the bike (frame, fork, wheels, cranks and derailleurs) then use the smaller brushes to get in the small tight areas. I like to start at the front of the bike and go back so I don't miss anything. Then use the garden hose to rinse off the entire bike. Don't forget to wash the bartape, saddle and the tires. These parts tend to get forgotten and they can get pretty gross if they stay dirty. Washing your tires also gives you a chance to inspect them for big cuts and pieces of glass that may be embedded in the tires.
You can let it dry outside or use a towel to dry it off. After it has dried off you can then lube the chain and it will be ready to ride next time.

If you keep your bike clean it will prolong the life of every part on the bike and help to keep it working perfectly. Remember a clean bike is a happy bike.

By James Balentine, Jack and Adam's Bicycles Head Mechanic


Monday, January 9, 2012

2012 Texas Tri Series

Jack & Adam's Bicycles is proud to present the 2012 Texas Tri Series!  The sixth installation of the series has seen some exiting changes including a new half distance tri and a new name for an old favorite.  The Republic of Texas Tri  is the new addition occurring in Corpus Christi, Texas on April 14-15.  It includes Half, Quarter and Sprint distance triathlons.  The AVIA Austin Tri is now TriRock Austin and will continue to take place on Labor Day weekend in downtown Austin.

In order to complete the series, participants must volunteer or participate in 6 out of the 7 events (seen below).  All finishers will be treated to an awesome party at the Hyatt in Downtown Austin.  If interested in participating in the series, please register HERE.  It is free to register for the series (& necessary to qualify), but individual race registration fees will apply when you are ready to register for those events.

The Lineup:

Republic of Texas Tri   April 14-15
The Rookie Tri  May 6
Lake Pflugerville Tri  June 17
Couple's Tri  July 15
Jack's Generic Tri Aug 5
TriRock Austin Sept 3
Kerrville Tri  Sept 29-30

Republic of Texas Tri counts towards participation, not towards timing.  The Skeese Greets Women's Tri counts as an alternative participation and not towards timing.

Sign up today!  It's gonna be a fun and exciting year & we don't want you to miss out!


Saturday, January 7, 2012

Shop ride Sundays: Woman on top

Tammy Metzger of Tempo Multisport has pulled together this weeks ride to Creedmoor. You can get weekly ride route maps by "liking' the Tempo Multisport Facebook page. I'll be out for a few more weeks attending a family funeral in the UK. ++Mark.


Friday, January 6, 2012

PRO-File: David Fuentes

David Fuentes crossing in 1st place at San Antonio Rock 'n' Roll Marathon

Austin is a community of familiar faces. It's a city filled with incredibly genuine people with all degrees of talents. It's an active town with active citizens. David Fuentes is an incredibly genuine, active and familiar athlete that anyone would feel privileged to meet.

If you've been to the Jack & Adam's Bicycles core class, to any number of local running events, or spent an afternoon running on the trail you've probably spotted him a time or two. He possesses qualities of a small-town gentleman: a striking smile, and humble and contagious spirit that reveals itself in the way he runs, works and competes.

David grew up in Boerne, Texas where he led the Boerne High School Cross-Country team to its first state championship in 2003, his junior year. They won it again the following year. He joined the St. Edwards Cross-Country team as a walk-on and was eventually named Division II All-American before graduating. Shortly after, David connected with Derick Williamson, a local running coach and physiologist who saw a spark in David that few possess. "There's competitiveness in him that you can't teach or train into someone," said Williamson. "I can see how bad he wants to be the best, and I think that shows in how he trains and races."

Running as a member of Team Mizuno, that competitiveness gave Fuentes the title at the 2010 Austin Half Marathon with a time of 1:08:08. He bested that time a few months later at the Go! St. Louis half-marathon with a blistering 1:06:59. His most recent victory: 1st Place at the San Antonio Rock 'n' Roll Marathon in November. Just his second try at the full 26.2 mile distance, David blasted through thick humidity and heat with a time of 2:28. He plans to race the Austin Half again this year, and a number of other races where he will surely be favored to place.

You can see David leading the J&A Core Class every Monday and Wednesday at 5:30pm on the shop's front deck. He's hard to spot though, he's usually participating in the very workout that he's leading. He can also be spotted on his favorite run as well: an 18 mile scenic loop that extends from Stratford Drive near the trail to Mount Bonnell. David's modesty and charm give off an air of appreciation for life and what he's been able to accomplish, and he is sure to be a part of the Austin fitness community for some time to come. Thank you David Fuentes!

by:  Michael Thompson, Jack & Adam's Bicycles

Follow David on Twitter @davidfuent