Now is the time when triathletes begin thinking about transitioning into the off season. Though there are still awesome events left to finish the season, like the Ironman 70.3 Austin, we also like to start planning for all the fun alternative events that keep us busy during the winter months, like the Dirty Duathlon Weekend or Pedal for Puppies.

If you are interested in transitioning to running events, check out Kelly and Derick Williamson's advice about making that off-season switch. J&A will have Fuel Belt hand held hydration systems and the other gear you'll need to make your winter activity rewarding. Finally, don't forget to take care of your bike even when it's on hiatus! Check out the mechanics corner for their latest bicycle maintenance tips.

If you're looking for a way to stay fit into fall for free, look no further than the J&A Free Workouts. We're always looking for ways to keep training fresh, like our free Tuesday night track & hill workouts coached by Austin coaching legend Mixon Henry. We meet twice a month on the TSD track, once at Wilke Hill, and once at Rainbow Hill. Wether you are getting ready for the Livestrong Austin Marathon or just trying to stay in shape through triathlon off season, coach Mixon is sure to set the perfect workout for you.

Jack & Adam's Bicycles is in charge of the Ironman Austin 70.3 bike course and we need your help. Sunday, October 17th we will need more than 100 volunteers to cover the 56 mile section of this great event. Each volunteer will receive a volunteer t-shirt, a goodie bag, and post race party. All bike course volunteers will be eligible to win this sweet Felt Cruiser. The perfect way to end your season, helping others Tri!

Click Here to Volunteer!

The fall event we've all been waiting for is just around the corner - get ready for the Dirty Duathlon on November 20-21! This weekend event features

• Off-road Half Marathon
• 5k Trail Run
• Bike Toss World Championships
• World Famous Dirty Duathlon
• *New Dirty Duathlon Sprint Course

As you begin to transition to winter run training, it's still important to hydrate. Depending on your run distance, you may not need a full Fuel Belt, but a smaller, hand held bottle that keeps you hydrated between water stops. The Sprint 10 oz. and Sahara 22 oz. Palm Holders are perfect accessories.

These bottle holders come with an adjustable strap and a small pocket for smaller essentials like car keys, a gel or electrolytes. There are two lesser known advantages to carrying a hand-held water bottle: they can pad a fall during trail runs and they're great for toning arms. Just remember to switch arms at regular intervals! Feel free to ask our staff about how they hydrate during long runs - you will hear some interesting tips!

In this article, Kelly and Derick Williams offer some great tips about transitioning from tri season to off-season running. Of course, if you have any further questions, stop by the shop. If we don't have the information you need, we'll find it for you!

J&A: For some of us die-hard multi-sport athletes, it might not make sense to trade in three sports for one. Why do some athletes spend their winter training for running races; what are the benefits of this over a swim focus or spending multitudes of time on the trainer?

DW & KW: It is important for triathletes to change up their routine, especially when they live somewhere like Austin, where we are able to train swim/bike/run year round. For those living in colder climates, it is an easier thing to change it up in the winter (when they are buried in snow, cannot ride outside and have the opportunity to ski, do other outside activities or they are 'forced' indoors).

Not only does a running focus in the winter simplify a triathletes training schedule, but running is the best way to increase your fitness off of a minimal time commitment. So for a couple of months, they can enjoy a change of the 3-sport grind, lighten up their training load yet still maintain and even gain fitness. Running is the most efficient way to increase fitness because for the most part, you will burn more calories per minute as well as gain more cardiovascular fitness than you will swimming or cycling. One great thing about run training in the Fall/Winter is that you'll notice that as the temperatures come down, so will your paces for the same given effort. We notice that athletes can generally run 5-15sec/mi faster on their training runs once temperatures start dropping below ~75deg. This means that you can get in some much higher quality workouts during the Fall/Winter and see some nice running fitness gains that you can then carry over into the following season!

J&A: When is a good time to start making your transition from triathlon to run training. What are a few good events to plan on doing during the winter in Austin?

DW & KW: The transition really depends upon when someone ends his/her season. I'd say in the range of October or November is when most of the bigger triathlons and series' come to an end, and with the cooler weather, the shift to running is a welcome change. That said, I think that people should take 2-3 weeks "off" or of low key, very unstructured training. During this time, it is good to limit training; do not make it a priority, and simply do whatever sounds fun each day; if that is nothing, that is alright too.

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Athletes as well as trusted coaches, Derick and Kelly Williamson have been in Austin for about 5 years now. They draw from their broad experience as athletes and awesome educational backgrounds to provide excellent and accessible coaching for all levels of athlete. Check out the Durata Training website, to learn more about them.

Many of you know that there's nothing on a bicycle like rust to create an eyesore. The most common parts that rust are the bolts in the cockpit of the bicycle and chains. The reason that rust shows up so readily on chains is that they are entirely steel for the most part, and their low position on the bicycle exposes them to a lot of water, and contaminants from the surface of the road. Regarding cockpit bolts (securing the parts of your bike you touch while riding), their position under the body of the rider makes them prone to be sweated on. While a rusted chain poses virtually no safety concern, it does make for poor shifting performance, and can have a negative effect on the condition of your cassette, so rusty chains should be replaced at the earliest convenience. Bolts on the bar, stem, and top cap on the other hand, can actually cause a safety risk, as if any of these bolts were to sheer due to weakening from rust, it could result in a crash. Furthermore, rusty bolts up front can make for very difficult maintenance if they get stuck, and can cause you to need new components prematurely.

The best way to prevent rust is simply to give your bicycle a quick wash and wipe down after every ride, making sure to get any sweat, Gatorade and Gu off your bike. Also, storing your bicycle in a dry place, preferably indoors, can go a long way toward keeping your bike rust free. Finally, don't forget to bring your bicycle into J&A's for regular service, so we can inspect for rust and other problems, saving you headaches down the road!

Unlike previous years, the shop will be open during ACL weekend, but please keep in mind that Barton Springs Road will be closed between Robert E. Lee and Mopac.