Try to find someone in Chicago who knows more about bikes in Chicago than Anne Barnes and you’re going to be looking for a while. Anne is our Fit Specialist at our Clybourn and has some quick and easy tips you need to know about how to maintain your bike for every ride.
Archive for the ‘Multisport’ Category
April 4th, 2012
A Clean Chain, Is A Happy Chain
George Majarucon is our lead bike tech at the Running Away Multisport Clybourn location. If you have a problem, George can fix it. However, before you bring to to George, he put together some tips on how to keep your machine, clean and worry free.
A Happy Chain
Lately, I’ve been seeing bikes with dirty chains coming into the shop. As many seasoned cyclists know, it is imperative to keep the chain clean and free of any debris that can lead to premature drivetrain wear. By cleaning the chain frequently and inspecting the chain for wear, the drive train of the bike will work efficiently.
Chain cleaning kits are a simple and efficient way to remove any contaminants from the chain. This can be done while the chain is on the bike. Once the chain is cleaned, check if for wear; a chain measuring tool is the simple way to go. These tools are relatively inexpensive and easy to use. When in doubt, bring the bike into the shop for a quick chain inspection. If the chain is within its service limits it can still be used. If the chain does not meet standards, a new chain should be installed.
A worn chain can lead to premature drive train wear that can cause excessive damage on expensive components such as chain rings and cassettes. Also, once the chain has been cleaned, it must be dried and lubricated. When putting lube on the chain, make sure to apply lube to the rollers and not the side plates. After lubrication, turn the crank a few times. Once this is done, wipe the chain down with a rag to remove any lube from the side plates. Any extra lube on the side plates will attract debris and wear down the drive train.
By keeping your bike’s chain cleaned and well-lubed the drive train will perform more efficiently. This little bit of preventative maintenance will prevent premature wear on other costly drive train components. Now get out and ride.
Remember: Keep the rubber side down.
March 30th, 2012
Check Out Spring Fashions For Runners on WGN
If you weren’t watching WGN Midday News on Friday, then you missed our Running Away Team strutting their stuff on the air and showing off the coolest new looks for Spring.
The good news is we have everything in stock at both of our stores for you to look your best at the gym, in a group run or at Cinco de Miler.
You can get a sneak peek at what we have waiting for you below.
March 15th, 2012
Craig Alexander Shares His Tips For Training In The Heat
80 degree weather in Chicago, in March! Who knew?
It’s warm out and judging by the traffic in our stores, everyone is out running, which is great.
As it gets warmer out there are a few tips that we wanted to share with all of you about training in the heat. Nobody knows what it’s like to grind it out in the heat like Ironman World Champion Craig Alexander, we reached out to Craig and meteorologist Amy Freeze to help put together the following training tips.
Alexander shared these tips for training and racing that he uses.
• Sip, sip, sip. Don’t guzzle your hydration. Little bits often keeps you cooled off and hydrated. It helps your body digest easier and absorb into your system.
• Use common sense- If you are feeling worn down, take in more fluid. There is no special award for “being tough,” in the heat, you have to listen to your body and take care of what it is saying.
• Start Early-If you have a big workout in the morning and you know it’s going to be hot, make sure to start hydrating the night before.
Race Week-
• Start Early- Craig starts to hydrate early in the week. I usually start, Thursday or Friday to make sure that I am stocking up, without over doing it.”
• During a race- Don’t panic. As hot as it was at Racine 70.3 last year, Craig lost a water bottle in the first mile of the bike. “I knew I would be OK with what I had and relied on the aid stations to keep me going, you adjust, relax and move on.”
Craig adds, “Staying calm is always vital to a successful, there is no such thing as a perfect race. Greg Welsh lost his transition bag in Kona, that would have thrown most people into a tail spin, instead that was the year he won!”
When it gets hot, July and August hot and we are in a heat advisories, Amy Freeze shared some additional things to take into consideration.
“The #1 thing is stay out of the heat in the middle of the day, this is when it is the hottest and the most dangerous. If you want to train in the heat, do it in the early morning or later in the evening, when it is still going to be hot, but not as dangerous.”
Amy warms that even if you have been training in the heat and trying to acclimate, when the heat advisories kick into effect and it’s sweltering hot outside, it’s a different story. “The effect gets worse as the day goes on for an athlete, it’s a more cumulative effect, it will eventually take its toll. The human body can only take so much stress, before you start to do damage.”
Two years ago Freeze traveled to Da’Bears training camp and spoke to their trainers about the effects of this heat. ” They can lose between 6 and 10 pounds in a workout! They weigh them, make them drink electrolytes and take in the proper nourishment to keep them healthy and safe. If they lose too much water weight in a day and can’t gain it back, they don’t go on the field.”
That’s a great point. Hydration means more than water, you need to be taking in electrolytes while you are out exercising.
If you are going to run, hit the treadmill. I know it’s not ideal, but staying inside could help keep you alive and avoid heat stroke and other
things that will slow you down for the long term.
It should go without saying, but also make sure to keep your running buddies at home. This is not the time to be running with your pets. They don’t
have wickable clothing and exercise in this heat could kill them.
If you have to get in some cardio, hit the pool or the lake and swim. Now is a good time to work on open water swimming. Make sure there is a life guard on hand, it’s light outside and if you can’t swim with a friend, let someone know where you are going.
It’s going to be a while before we have to worry about heat advisories, but these are good safety rules to know as we head outside and run!
March 6th, 2012
A Good Breakfast = A Happy and Healthy Athlete.
Dr. Tracy has another installment on nutrition and healthy living. If you have questions for her or want to talk more about nutrition, make sure to stop into the Deerfield store.
We have been talking about what foods are important for athletes to eat for good health and for successful performances, but as the saying goes, timing is everything!
Breakfast is essential. After fasting while asleep, the body needs to be primed with some energy to be ready for the day. During sleep, tissues are repaired. Physical activity is at a minimum. Glycogen stores in the liver maintain a steady blood sugar level. The body’s metabolism is in “conserve” mode.
When the alarm goes off, and the athlete gets up, the body is not predisposed to spend any extra energy than is absolutely required. However, by eating breakfast, the metabolic environment changes, and the body is able to exert more. Whether you have a workout or whether you have your usual routine, by eating breakfast, you are in a more balanced place, metabolically, at least!
Breakfast does not have to be large. Nor does it have to take a lot of time to make or eat! Choose at least three of the five main food groups, recommended serving size, to order to sustain energy levels through the morning.
For example:
whole grain cereal with some skim dairy or soy milk and sliced banana
OR
Half a bagel with peanut butter and a glass of orange juice
OR
Scrambled egg, slice of whole wheat toast and fresh berries
OR
Granola bar and fruit and yogurt smoothie
A mid-morning snack is a great idea too. This is especially true if you had breakfast early in the day or if you had a morning workout. I regularly have “my second breakfast.”
After a workout it is important to have something to eat within 30 minutes to 2 hours after you finish your training. Again, it is important not to overeat, but to be sure to consume at least some carbohydrates and protein in order to replenish glycogen stores in the muscles and to start muscle repair. After a vigorous workout this is the period of time where the body seems particularly adapted to fuel replacement. For the endurance athlete who may be doing two workouts a day, it is crucial to take advantage of this window of opportunity. Research currently suggests that for every 4 grams of carbs, try to eat 1 gram of protein in your post workout snack. An easy choice is an 8 oz glass of low-fat chocolate milk.
Finally, some people suggest doing a workout before eating breakfast. The theory goes that this results in a greater utilization of fat stores. In fact, people who eat breakfast are more successful at losing weight. Although exercising vigorously before breakfast is a technique that some athletes use occasionally, there is little research to support its value.
In summary, as an athlete, make good food choices at good times; your race times will be better!
February 24th, 2012
Win Free 2012 SRAM RED
Attention roadies, gear heads and bike geeks, you don’t want to miss the next RAM U Live at both our Clybourn and Deerfield locations from 5:50 to 7:00PM on February 29th.
The world has been waiting to get their hands on 2012 SRAM RED Gruppo, Running Away is the first triathlon store in the United States to debut 2012 RED for our customers.
Join is for this special leap year premiere event as we Leap Ahead on Leap Year and unveil the 2012 SRAM RED Gruppo.
This is your chance to get your hands on the coveted 2012 SRAM RED and help a great cause.
Donate $50 to help Mona Purdy get back on her feet and you are entered to win the 2012 SRAM RED Gruppo.
We are only raffling off 200 tickets.
The winner will be announced on March 1st. You can sign donate and sign up more than once. Raffle ends at midnight on February 29th, 2012.
The winner will get a 2012 SRAM RED Gruppo as well as a Guru DFU professional fit at Running Away Multisport.
To learn more about Mona and her amazing contributions to the less fortunate and her contributions to the Chicago area, click here.
February 22nd, 2012
Running Away Multisport Name Top 10 Tri. Shops In The Country.
We have always said that our staff is the best around and now we have been recognized for it. Triathlon America, a triathlon industry organization dedicated to promoting the sport and the business of triathlon, announced the winners of the 2012 Triathlon America Award on Tuesday night (February 21, 2012).
The best companies, retailers and athletes in the triathlon industry in 2011 were recognized, Running Away Multisport was picked as one of the top 10 retailers in the country!
Ron Smith Female Athlete of the Year – Chrissie Wellington
Ron Smith Male Athlete of the Year – Craig Alexander
Best Published Photograph- XTERRA Buffelspoort, South Africa – Photo by Jacky McClean and published in Triathlete Magazine
Best Published Written Triathlon Article-“Me and the King,” written by Scott Tinley and published in 3GO Magazine
As you can see, we are in some great company and couldn’t be more proud. Thank all of you for helping to make Running Away one of the best!
February 20th, 2012
Swim Drills from Coach Mary Bradbury
If you missed the RAM U Live swim clinic last Wednesday (Feb. 15th) then you missed our biggest and best event yet. Coach Mary Bradbury from Bradbury Fitness, lead a class room discussion and then took people to the pool at the Park Center in Glenview for tips, drills and a pretty killer workout. We wanted to share some of the drills Mary put our Rammies through. If you want more, click here to contact Mary directly.
Head Lead Drill:
Goal: Basic body line position, balance, buoyancy awareness
Body in prone position, hands on thighs, nose down, which will create a straight body line
Kick easy flutter kick breathing forward every 8-10 kicks; after each breath (which will slightly cause the body to sink) head will return to the starting position
Arm Lead Drill:
Goal: Teaches full length body line & introduces swimming ‘taller’
Body in prone position, arms extended in front of shoulders and a few inches under water with nose down
Same as Head-lead drill; breathe forward every 8-10 kicks, then rebalance.
Side Balance Drill:
Goal: Learn how to balance and relax while on your side.
Bottom arm is extended straight so that fingers are pointing slightly down
Face is in the water with nose pointing down, roll your head to breathe
Top shoulder is pointed towards the ceiling with hand resting on top thigh
Body is in a straight line from head to toe
Use a relaxed but steady kick
10 Kick Switch:
Goal: Learn importance of rotation and timing of stroke
Start in side balance drill, kick about 10 times, take 3 strokes and snap your hips to each side with each one, kick on the other side about 10 times, repeat
Modified Catch-Up:
Goal: Exaggerates timing of the stroke while maintaining balance and body line
Pull arm as soon as the hands are parallel
Do with thumb to thigh drill too as that’s where your stroke should finish
February 7th, 2012
RAM U- How To Properly Set Up Your Trainer.
Despite the fact that it’s unseasonably warm, it’s still officially trainer season in Chicago. A lot of you work during the day and by the time you get home, it’s too late or too dark to ride outdoors, so it’s off to the trainer you go.
Believe it or not you can flat out on a trainer and even damage your rims. Our master bike tech Brian Jacobson put together a few trainer tips to keep you rolling along and your bike in top shape.
February 2nd, 2012
Help Mona Purdy!
If you go into most running stores in the area, you are likely to see Mona’s signs “Share Your Soles,” the charity Purdy started 13 years ago to provide shoes to people all over the world who need them.
Purdy returned from Mexico where she delivered over 3000 pairs of shoes to the less fortunate to find that her apartment was completely destroyed by an electrical fire.
Everything gone.
Chicago is rallying to give back to the lady who has given so much to Chicago and the world and has never asked for anything for herself in return. Mona needs “everything,” “I’ve become one of the people that I help, it’s hard for me to ask for help, but right now I am homeless I have nothing, not even the basics.”
More than anything Mona needs money to survive, even the passport that has taken her around the world is destroyed.
Mona is too proud to ask for your help, but we are not. Help Mona!
Running Away Multisport and RAM Racing have made a donation web site where you can donate to help Mona get back on her feet. 100% of all donations will go directly to helping Mona and her efforts.
Any donation you can make to help Mona will give to a woman who has given so much of her self.
You can drop off gift cards or other donations at either Running Away Multisport location.
