Spring is almost here and that means it's a great time to get out for a swim, ride or run. At J&A's we're here to help you get prepped and motivated for those activities. In this edition we have tons of great events, a new free workout, bike & swim tips, and a discount for a cool service. If you're still looking for more tri info, then be sure to pick up Austin Runner Magazine where there's a new triathlon section with J&A contributors.

If you've been in the Austin running scene at all in the past 15 years, then you've probably heard of Coach Mixon Henry. We're excited to tell you about the NEW & FREE training night with this popular running coach.

Beginning at 5:30PM every Tuesday starting from the shop and heading to the track, Coach Mixon will lead you through drills, form running & a workout to help make you a better triathlete. The first workout is March 17th - we hope to see you there! & don't forget about all the other free training J&A's has to offer.

Mark your calendars for the 3rd Annual Skeese Greets Women's Tri to be held on May 3rd. This fun and popular, early season triathlon filled to capacity last year, so be sure to register early! The short distance of 300m swim, 11 mile bike and 2 mile run make it a great first-timers event or a way for seasoned triathletes to start out the year.

And ladies, if you need some help and motivation for this tri season, then check out these upcoming programs:

March 7: Heart Zones Women's Tri Training Party @ J&A's

March 28: IronChicks Training

Or tune up specifically for the Skeese Greets Tri with Tri Zones.

J&A's has a new package deal for those of you wanting to improve your swim. The TYR Swim Kit, powered by Austin T3, includes kick board, buoy, fins, paddles and mesh bag all for $75. This pack saves you $10 and will become available at the shop starting next Friday.

You can use that extra money at the very popular Splash & Dash. For $10, you'll have a great time swimming and running around Quarry Lake at Pure Austin Gym. The first one is April 21st, so mark those calendars!

Once you get all of your swim equipment, you probably have some questions about using it all. Are you placing your buoy properly? What about your paddles? Here are some training tips from the Austin T3 Coaches:

Paddles - Paddles should fit with one-two inches of space around the edge of your fingers for maximum pulling power. Make sure to enter the water with your hand at a slight angle when swimming with paddles to reduce resistance against the paddle.

Buoy - Place the buoy between your thighs and try not to kick while you are pulling. The buoy will help stabilize your lower body, allowing you to rotate your hips and shoulders more effectively without the help of your kick. Pulling with just the buoy (no paddles) will help you focus on your "catch" in the water. Add the paddles as a great way to increase your upper body strength.

Fins - Fins should fit snugly around your foot, but not tight. When kicking with fins, make sure to keep your legs fairly straight and use your hips to kick (without too much bend in the knee). The fins should help propel you through the water while keeping your upper body relaxed. Fins also help with ankle flexibility which is very important in swimming.

Kick Board - The streamline board helps beginner swimmers glide smoothly through the water as they develop the kick. Focus on keeping your lower body and the board on the surface of the water to reduce drag while you are kicking. Aim for small, quick kicks with your legs.

Mesh Bag - Packaging your swim gear in a mesh bag will help prevent lost or misplaced equipment and will also allow your equipment to dry quickly after use.

All bikes purchased at Jack and Adam's Bicycles receive a free 100 mile check-up and two free tune-ups within the first year of ownership. The 100 mile check-up is an important step in bike ownership and here's why:

Bikes are mechanical and being such causes them to act up during the first few rides. During these first rides, cables stretch, housing settles, spoke tension settles, and many other factors contribute to bikes "acting up" including bike transport, hitting things on the road, or just riding a bike for the first time. These are many of the reasons why most mechanics do not recommend racing a new bike immediately.

The 100 mile check-up is a way for us to identify any problems that may be happening during the first few months of the bike being used. People are, in general, hesitant to bring up everything going wrong with their bike and sometimes wait too long to take care of small issues. The 100 mile check-up is a way for us to insure that we see the bike shortly after it has been purchased. Sometimes new bike owners may not be aware of small issues that could lead to larger issues if not taken care of promptly.

As for the 100 mile distance, this is just a ball park amount of mileage that helps us keep things consistent and is easy for customers to remember. Sometimes it takes fewer miles for the bike to settle in and sometimes more. Sometimes it may even take two 100 mile check ups to make sure your machine is in tip top shape.

The 100 mile check-up can be performed by our mechanics at any time during business hours; you do not need an appointment. Come in and hang out 10 to 20 minutes while we get it back on the road in perfect condition. Full tune-ups however, must be dropped off and if you schedule the tune-up in advance (which we highly recommend), you are only without your bike for one day.