Summer is in full gear and if your plans include a little globe trotting, then this Chain Links edition is for you. We have tips on continuing your fitness regime during your travels from one of the best triathletes in the world - Richie Cunningham. You'll also find out how to pack your bike for flight. And while you're out there exploring the world, don't forget to take a photo in your J&A gear for the chance to win 2 airline tickets! Bon Voyage!

Hey, we know you want to be smarter (& faster) than your tri training partner. So if you're sticking around Austin this summer, don't miss these great opportunities to gain superior knowledge of the sport:

July 26: Hydration/Electrolyte Seminar by Meredith Terranova at J&A's
July 26: Endurance Performance Seminar by Austin T3 at J&A's
Aug 2: FREE Tri Running Biomechanics Seminar by Rogue Running at J&A's
Aug 9: Open Water Swim Clinic by Source Endurance
Aug 13: Bike Handling Clinic For Triathletes by Source Endurance
Aug 22-24: Dave Scott Tri Camp by TriFacts

We're so excited & we just can't hide it! That's why we're featuring the Austin Tri and Austin Sprint Tri again this month. Don't miss the opportunity to partake in this great downtown event. You'll be in the company of some of the best in the world including Aussie Richie Cunningham, Michael Lovato, Desiree Ficker, James Bonney, Brandon Marsh, Amy Marsh, Kelly Handel, Andrea Fisher, Jason McMillian, and Pat Evoe.

Not up for the challenge? Then join the fun by volunteering! Volunteers make the event possible and we'd love to have you as part of the team.

Whether you're at home or abroad this summer, get in some cross training with this new Yoga DVD created here in Austin. Cross Training Yoga is a program designed for athletes of all levels, especially those engaged in endurance sports like running, cycling and swimming. Triathlete Joanna Williamson teaches a balanced, athletic flow yoga program divided into essential sequences that promote flexibility, strength, and mindful focus for excellence in multisport activities. Set includes DVD, Audio CD, and Detailed Workbook and is available at J&A's and online at Austin Kula Yoga.

So you just stepped off the plane after spending hours cramped into a tiny seat between some huge guy who's hogging the armrest and an old man that keeps trying to sleep on your shoulder. You're cramped, tired, and have developed cankles* - not to mention pissed off because they charged you an extra $150 to check your 15 lb bike. Best of all - you have a big race in a few days. And you plan to do it all again in a few weeks. Keeping up with your training and making sure you feel fresh for your race has always been a challenge after a long day of traveling. Here are some things you can do to fight those challenges and end up with some great races under your belt.

*cankles - when the ankles are so fat or swelled that they have become indistinguishable from the calves, therefore becoming one in the same

Before the Flight
· If you are traveling for a Sunday race, I recommend arriving on Thursday. You can turn your travel day into a light training or recovery day and then use Friday and Saturday for warm-ups for your race. It also gives you extra time to recover from your flight.
· It's not a bad idea to take your goggles, swimsuit and running gear in your carryon. If they lose your bags (which they often do), you'll still be able to go on a run or swim to loosen up and get the jelly out of your legs.
· Limit the amount of weight you have in your backpack. If you have to walk around with it in the airport, make sure the straps are on both shoulders. Carrying your backpack around puts a lot of strain on your shoulders, which could undo the months of hard training you've done in the pool.

During the Flight
· Flying dehydrates the body more than usual, so it's really important to hydrate as much as possible before and during the flight. Don't be afraid to ask for two drinks at a time on the plane. What I find works well is getting a juice and a water. Also, you can bring a water bottle with you. If you don't want to buy one, take an empty water bottle with you through security and fill it up on the other side. It's also not a bad idea to take something like Emergen-C Powder or electrolyte tablets, i.e. Nuun, to put in your drink. Being dehydrated on the plane can have lasting effects for days to come, so even if you feel fine, force that extra water down and don't worry about stepping over the person next to you if you need to go to the toilet. This gives you a good excuse to get up and walk around anyways.
· Compression socks work wonders on that post-flight cankle problem. Put them on before your flight and take them off when you get to the hotel. You'll notice a huge difference and your legs will feel much better than they usually do after your flight.
· This is a personal preference, but I always bring menthol/eucalyptus, cough drops or chewing gum on the flight as it seems to open up the airways when the air conditioning gets really stuffy and irritates your nose. If you're a big fan of airplane boogers, you can skip this advice.
· Get up and walk around when you can. It will keep your legs from getting too stiff.
· If it's a long flight, I've found I recover best if I don't sleep on the plane. It ends up just being a wasted sleep and makes me feel groggy for the whole day, so I wait until I arrive.

Once You Arrive
· If it's a long flight, take a 45min to 1 hr nap when you get there. Then go for a light 30min run, bike, or swim to get the blood flowing and flush out the crap in your legs.
· Go to bed at your regular time and don't think about what time it is in your old time zone!

Returning Home
· If you are a training machine and paranoid about missing a session and you get stuck at the airport, look for the airport hotel. They usually have a small gym with a treadmill or spin bike.
· Don't be afraid to get straight back into training once you get home. In my experience, it helps me recover a lot faster than taking 3 to 4 days off. My favorite post arrival training session is a long run a day after arriving home. You'll feel crappy for the first 30 or 40 minutes, but by the time you are done, you'll feel like you've flushed most of the race and travel from your legs. This should set you up for getting back into your training for your next race.

Hopefully these tips help you get more out of your training and have a better race.

Richie Cunningham
Professional Triathlete

Plan on traveling with your favorite two-wheeled friend this summer? Then here are the steps on packing it in a Trico case (available for rent or purchase at J&A's):

Set-Up:
1. Unbuckle and separate the two halves of the case.
2. Lay the carrier flat on floor in its open position - position three belly straps away from carrier.
3. Place one regular foam piece inside shell half making sure foam and case are properly aligned.

Preparation:
1. Remove both front and rear wheels from your bike
2. Install the front and rear fork spreaders (very important!)
3. Remove skewers from wheel hubs (optional). Remove pedals
4. Loosen and turn your handlebars until they rest against the top tube for road bike frames.
5. Depending on frame size either lower or remove your seat (first mark your position on the post with a piece of tape.)
6. Line up the right crank arm (chain side) with the chain stay tube. Take up the slack in the chain with a bungee cord or nylon string - make sure rear derailer is as close to chain stay tube as possible to prevent damage.

Placement:
1. Lay bike on non-drive side in bottom half of case, front of bike towards handle.
2. Place second regular foam piece over frame.
3. Lay wheels on top of foam, rear wheel first (free wheel up, then overlap front wheel.)
4. Place third foam sheet over wheels (make final check so no bicycle parts or wheels are touching sides of case.)

Closing:
1. Close case by placing top shell over bottom half of carrier - make sure both halves fit easily together.
2. Fasten and cinch the three strap buckles. Adjust for proper snug tightness. Make sure all enclosed extra accessories (clothing, tools, etc.) are properly wrapped and secured to prevent scratching or denting of bike parts.

Correction from last month - Carbon frames can be repaired. Contact Calfee Bikes for more details.

July Photo Contest Winner, Veronica Midkiff viewing the Delicate Arch, Arches National Park, Moab, Utah, June 2008.

Check out all submitted photos thus far.