Believe it or not, triathlon season is quickly approaching. We know it's hard to contain your enthusiasm (especially considering the number of people already registered for the TX Tri Series.) But if you've spent too much of the winter hibernating instead of swimming, biking or running, then let us help you get in gear for the new tri year.

If you're looking for a way to kick-start your training regime, then check out an upcoming triathlon training camp. Central Texans are fortunate to have two exciting programs, each lead by Ironman Champions.

From March 6-9 you'll find Jamie Cleveland and Andrea Fisher leading "Tough As Iron" Endurance Training Camp. And March 7-9 Michael Lovato will provide his knowledge at the Trifacts Tri Camp.

Another way to get back into the groove is with a new training event. Join Jack and Adam's and Pure Austin Gym for the Splash & Dash Summer Series. You'll swim 750m in Quarry Lake at Pure Austin North and then run a 3k. All of the fun starts April 15th and continues on the 3rd Tuesday of each month until September (May 20th, June 17th, July 15th, Aug 19th, and Sept 3rd).

A great way to prep for all of the upcoming triathlons!

Crawl out of hibernation and slip on those new shoes for indoor cycling at Pure Austin Gym. It's a great way to get back into Tri Season! Here's why:

Even the most die-hard of us has to train inside sometimes. Some love it, some loathe it, and most of us just consider it a periodically-necessary training evil. You may have wondered from time to time exactly how "spinning" translates into actual racing and riding strength. "Would the guy next to me holding 140 RPM for 60 minutes, who has never mounted a "real" bike on the asphalt, just crush me at a race?"

First, the obvious: indoor training allows you to engage in pre-set intervals without the interruption of weather, traffic, varied topography, bike handling skills, or mechanical concerns. But is it going to make you faster on the road?

The stroke: Most indoor cycling bikes are equipped with a flywheel, which is why the wheel keeps spinning even after you stop pedaling. This means that instead of requiring extra quadriceps action and hip flexor recruitment at the top of the pedal stroke, you actually need less - it wants to go around. Wouldn't it be nice if your road bike wanted to do that too! On the indoor bike, your hamstrings will be more involved in this part of the movement, actually decelerating in a muscular firing pattern, not especially a race-winner, but it still has some merit in assisting cadence and long-term pedal stroke improvement (and we can all use some of that). So, Joe the mad-spinner sweating next to you to the beat of the music at 140 RPM, has adapted to using the added 30-40 lbs of flywheel assistance to keep his cadence fierce! Translation: indoor "spin" bikes can help pedal stroke, leg speed. But don't get too dependent on that flywheel! It's not pulling you up the false flat at your next race.

Race-specific training, especially for the triathletes and time-trialist. Aaah, the joy of lactate threshold intervals in a controlled environment. Good times, and great training for your maximum sustained efforts. Just getting into this "lactate threshold" thing? Then maybe better to focus on the high end of the cadence you want to maintain on the road - while maintaining your maximum desired power, of course. Studies also show that elite time-trialists benefit by adding high power drills into this training mix for performance optimization. You or your coach will know where you are at with this, and can advise you whether or not you want to "turn that knob to the right" or not.

Heavy resistance, low cadence, sprints, and your fast twitch muscles. Good to have them when you need them - especially in the sprint finish. Triathletes probably won't want to be mashing heavy right before they get off to run, to be honest. But having a range of muscular strengths to take you up those hills (and false-flats!) without having to open your mouth to breathe is yet another training opportunity your indoor cycling environment offers.

What about the standing up, sitting down, standing up again (repeat ad nauseam)? It's a good leg workout, some applicability in power development, cross- training, etc. But, to focus on triathlon-specific skills, work more seated. You can even inform your friendly instructor you plan to do so. They'll get it. Standing on an indoor bike is not quite like standing on your road bike. Bummer, cause then we could bounce around with no hands uphill, no problem. However, there is some great core benefit to standing drills on an indoor bike, especially if you minimize the amount you lean on the handlebars. A good instructor will help you focus on the points that are the most like outside and are going to translate to your superior performance.

Other tricks: cadence drills - how fast can you hold that fast spin - now try it no-handed, without bobbling around in your seat (no falling off!), and one-legged drills - we all have one leg that just doesn't want to pull quite like the other one does! Or practice your most uncomfortable (I mean, aero) position for as long as you can take it, then a little longer, and voila! You can jump off the bike and you are done! No turning around to suffer into the wind.

At Pure Austin (the indoor gym for outdoor people!) we have indoor trainers at the ready in the spin area for you to pop that road bike into if you want to keep it even real-er. And some rollers available too, for the brave of heart. A high proportion of our cycling instructors are in fact road-racers or triathletes, so they like to keep the classes real, and minimize the drills where you are left wondering, "what course is this guy on?"

See you on the bike!

Failure to safety-check or maintain your bike can lead to accidents that could have been easily avoided. At J&A's, we take our hats off to cyclists who safety-check their bikes on a regular basis. Here are some refreshers on what and when to check to ensure that it's safe on the road.

Things to check before every ride

1. Tire pressure and road debris - keep pressure right at or near 5 to 10 lbs. below the recommended pressure. This will help prevent flats and by default extend the lifetime of your rim. Check for small thorns, staples, cuts, bald spots, or other problems with the outside of the tire.

2. Bolts on bike - make sure that the bolts on the stem, saddle, and seat post are nice and snug. Some bolts have a recommended torque due to the differences in the strength of the materials being used. If so, make sure bolts are tightened correctly. Most, if not all, bike stores carry torque wrenches.

3. Tighten skewers - make sure both the front and rear skewers of the wheel are properly tightened and facing in the proper direction "back or up".

Things to check every month

1. Crank bolts- make sure that each crank bolt is nice and snug. These may work themselves out over time. An impact to the side of the bike is a common culprit to a loose crank.

2. Headset - make sure that the headset is snug. A loose headset will lead to speed wobbles or a squirrelly bike.

3. Trueness of wheels - make sure that your wheels are passing evenly through your brake calipers and frame. An untrue wheel could lead to broken spokes or uneven wear on your tires.

4. General shifting of bike - make sure that your chain is not dumping to the inside or out on the front set of rings. Make sure the rear derailleur is moving smoothly across your cassette and not rubbing on you rear wheel or frame. If this is occurring chances are your rear derailleur hanger has been slightly bent.

5. Pedals - make sure both pedals are nice and snug. Remember the left pedal is reverse threaded.

Things to check every 2 to 3 months

1. Inspection for cracks - clean the frame off with a damp rag or wash your bike. Inspect the entire frame, fork, seat post and wheels for cracks, delaminating, or loosening in welds. If you find that any of these areas has been compromised in any way, "Do Not Ride The Bike". Take it to your LBS "local bike shop" for inspection. One more ride is not worth serious injury.

Note: Riders that race bikes, travel with their bikes, or know that they are tough on their equipment should run through this checklist for every ride.

Don't monkey around with safety!