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:

Bikes
Bike Components
Shoes - cycling & running
Pedals

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.

RACE SHIRT SALE benefiting the TRAIL FOUNDATION:

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!

Bicycle Re-Cycle Garage Sale

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 www.pureaustincoaching.com 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

Favorite Workout: Team PAC Brick Workout

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

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How to Wash Your Bike

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!

2012 Texas Tri Series

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.

Shop ride Sundays: Woman on top

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 

PRO-File: David Fuentes