"Summertime and the livin's easy..." the Sublime song goes. But in Texas we should sing, "Summertime and the sweatin's easy." And at J&A's it's only getting hotter because this month we have pro-triathlete, Desiree Ficker for Training 101! Not only that, but we have a HOT new product and an even HOTTER event to tell you about. So sit back, enjoy and pretend you're in the cool Picture of the Month.

Can't get enough bike & triathlon news? Then check out our new NEWS section on the J&A website. This recently added page will keep you updated on charity rides, triathlons, clubs, 'hood happenings and more. We can't wait to keep you even more informed on everything swim, bike & run related.

The Austin Triathlon is a premier triathlon event held in downtown Austin. Imagine a world class tri held in Austin's front yard, but with the atmosphere and intimacy of a small hometown race. If you have done a J&A event in the past, (The Rookie, Couples Triathlon, or Jack's Generic) then this is an event you definitely don't want to miss.

Two distances are available:
The Austin Triathlon:
1500m swim / 40km bike / 10km run
The Austin Sprint Triathlon:
700m swim / 27km bike / 5km run

Need help training for the Austin Tri? Then check out T3 Triathlon Training featuring NEW 12 week training plans designed specifically for the Austin Triathlon.

Looking for a superior nutritional performance drink? Then look no further! At J&A's we recommend PureSport, developed right here in Austin.

Created at the University of Texas at Austin, PureSport Workout and PureSport Recovery formulas (patent pending) nutritionally enhance the human body's performance during and after strenuous athletic activity. Look for PureSport at J&A's and on the course and at the finish line of all Texas Tri Series events this year.

The days before a big race can be stressful and hectic. Your mind might start to do funny things and your body can feel like it is playing tricks on you. I have had my absolute best races feeling slug-like several days out from a big race. I have learned to ignore signs of fatigue and you should know that your body is shutting down and resting to prepare for the big fight! I have created a breakdown of ways I spend my time and things I recommend doing 5 days out and counting to a half ironman race such as the upcoming Buffalo Springs...race day being Sunday.

Tuesday (5 days out)
-am last hard swim session of regular length, get in a set of 200's or 100's for some strength and speed
-track session 4-6 x 800m with 90 secs rest, feeling good and strong but not going all out
-sleep more than usual this night and eat more fruits and veggies, less starchy carbs

Wednesday (4 days out)
-take bike to Jack and Adam's for a final tune up (Editor's note: please take bike earlier than this), take a packing list with you so you don't forget anything (gels, spares, etc)
-make fun of Jack and the guys while you are there.
-2 hour bike ride with some fast 1-2 minute pickups at race pace
-easy run and stretch
-begin packing with that packing list!

Thursday
-wake up and take ten minutes to imagine a perfect race in your head, down to each detail, this also helps you remember everything you need for the race
-short swim with some fast 50's and 100's
-easy spin on bike if you have time
-pack for the race
-begin adding in more carbs and thinking a lot about hydration

Friday Travel Day
-depending on my travel schedule I usually take this day very easy workout wise, I try to fit in a run or a swim if I can
-hydrate and eat well all day long
-arrive at the course and try checking the bike course out by car if it is a new one
-dinner is important, make sure you get plenty of good carbs and lots of sleep with positive thoughts flowing about your race

Saturday
-get workouts in as soon as you wake up-all three sports easy and short with light pickups in each - no more than hour of working out total
-hydrate and eat a hardy breakfast and lunch. I cut fiber intake completely on this day (low on salad and fruits )
-quickly get in and out of expo & get back to hotel and lay out all of your race gear, organize it well so you can be done with it and relax
-have a good dinner with no new foods!
-do not go to bed stuffed or hungry
-watch a movie as you go to bed that will entail a relaxing sleep (I prefer ones that make me cry so I sleep better)

Sunday
-wake up and start moving around. Jog a little after a coffee to get the-you-know-what flowing
-eat an easily digestible breakfast (mine is always rice bread with peanut butter and honey)
-carry a snack with you and some sports drink to imbibe one hour before go time

Get out there and kick some booty! You are all ready to go and have some FUN!!!

Best of luck,
Desiree

What's more fun than a barrel of monkeys? Learning bike frame materials, of course!

STEEL
Pro's: Comfortable, absorbs shock; Durable and repairable; "Skinny Tubes" = classic looking; Can be almost as light as Titanium.
Con's: Heavier than Aluminum; Rusts if not maintained; "Skinny Tubes" = old school.

ALUMINUM
Pro's: Can be very lightweight; New Aluminum is more comfortable; Does not rust, resists corrosion; Stiff for good energy transfer.
Con's: Low end has harsher ride than steel; Not as repairable as steel.

CARBON FIBER
Pro's: Very comfortable; Stiff for good energy transfer; Does not rust; "Cool Factor" and Aero.
Con's: Expensive, $1500 minimum; Not repairable.

TITANIUM
Pro's: Comfortable, similar to steel; Does not rust or corrode; Lightweight; Durable.
Con's: Usually more expensive, $2000+; Difficult to repair due to strength of material.