Archive for the ‘RAM-U’ Category

March 28th, 2013

Spring Cleaning for your Bike!

Regardless of what the thermometer says, spring is here!  If you’ve been dreaming of a new bike all winter, but it’s just not in the budget, there are some easy things that can be done to make your old bike feel like new again.

Spring Cleaning

Have you been riding inside on a trainer all winter, sweating all over your bike?  Or did you put your bike away after your last ride in the fall and haven’t looked at it since?  Either way, a tune up will go a long way to keep you riding trouble free this year.  Many items on your bike are what we call consumables, you use them for a season and then replace them when they are worn.  These include the chain, cassette, shift and brake cables and their housing. Replacing these items regularly will keep your bike shifting and braking like it did the day you got it.

Where Rubber Meets the Road

Another great way to make your bike feel like new is to replace the tires.  Nothing has a bigger effect on how a bike feels than the tires, so this is one place not to skimp.  Look for a tire with a high TPI, or thread per inch count to get a smoother, faster rolling tire.  If you commonly ride on roads that are less than smooth, look for a tire that has a puncture resistant belt made out of Kevlar or Vectran to help prevent flats.  If you really want to make your bike more efficient you can also look to upgrade the wheels.  Depending on your riding style you can go with a deep-dish wheel to make your bike more aerodynamically efficient or if you frequently accelerate and decelerate during your group rides or do a lot of climbing then a light weight wheel can make you faster.

Touch Me

Last but certainly not least, do not forget about where you touch the bike.  New bar tape will have your bike looking and feeling like new.  Our staff favorite is the DSP 2.5mm bar tape from Lizard Skins, which adds a nice grip with a bit of cushioning.  Most riders don’t realize that saddles have a life span. If yours is more than a few years old it has already begun to break down and is not giving you the same support as it did when it was new.  A new saddle will keep you more comfortable as you log those long miles this summer.  Finally, how old are your shoes?  If you can’t remember then it’s time to replace them.  One, they probably smell so bad no one will want to ride behind or next to you.  Two, they are no longer holding your foot secure and that is robbing you of the precious energy you are putting into your bike! That goes for worn cleats as well.

So pull that bike off the trainer or out of hibernation and let’s get ready to hit the open road!

If you have any questions about bike maintenance or upgrading, please stop by either Running Away Multisport location and we will be more than happy to talk bikes with you.

By: Brian Jacobson – Running Away Bike Expert

February 19th, 2013

Spark Multisport Running Training Plans for 2013 Chicagoland RAM Races

Spark Multisport Coaching and Running Away Multisport are excited to help you train for all the upcoming Chicago RAM races in 2013.  Registration is now open for training programs at spark.racebx.com.

RAM Training Plan

This is a remote based training option catered towards newer runners or those who really just like to do most of the training on their own time. For the low price of $30 or $45 (depending on length of plan), athletes can get hooked up with a training plan to the race of their choice. The training plans will be offered at both a beginner and intermediate level, and also come with access to the private RAM Training 2013 Facebook page for the duration of the plan. Here is the kicker- these plans also come with a $20 gift card to be used at either Running Away retail location AND a technical training t-shirt. I mean, why wouldn’t you do this? T-shirt? Discount on your new running kicks?  This makes the training plan like a free perk! So exciting!

RAM Training Group

Want a little more attention in your training? Maybe looking for a social outlet with some other runners? Then the training group might be just your thing. Along with all the perks above, the training group will meet every Wednesday at 6:30 pm for an interval workout, one Sunday per month for a long run followed by a discounted shopping event, and once per month for an informational clinic. This group will also get access to a special tent at the finish line of their races stocked full of refreshments! How cool is that? Access to this group varies from $50 or $75 (depending on race you are training for) or only $199 for a season pass from March- November. Unlike the training plan above, spots in this group are VERY limited and will be filled on a first come first served basis.

To get you going and help you decide which program would be best for you, we put together a fun little quiz. Take it see where you fit best!

Have you ever participated in a race before (running or triathlon)?

A) Nope, just trying to make it to the finish line this time.
B) Yes!  I had a blast but want to get better!
C) Yep, and I podiumed on the last three I did.

Do you like to train on your own or prefer to use exercise as a social outlet?

A) My 45 minutes at the gym is the only time I’m alone all day and I love it!
B) I’ll use any excuse to meet people, especially sweaty ones.
C) As long as people can keep up with me, I will workout with them.

Do you like to shop?

A) I am a grab what I need and get out kind of shopper.
B) Yes, it’s my favorite hobby (behind running) and I love a good discount!
C) I do like to pick up the latest gadgets and gear and don’t care about the price!

After a race, do you prefer to:

A) Get the heck out of there and get home as quickly as possible
B) Hang around, talk to friends and watch other finishers, preferably in a team tent with refreshments
C) Go for a 3-4 mile cool down jog.

When it comes to running, I feel like:

A) I just really need some guidance and support to keep me on track.
B) I want to be motivated by a coach and others and learn as much as I can about the sport!
C) I would prefer a personal coach or trainer to really tailor my training to my exact needs.

Do you live or work in downtown Chicago?

A) Nope, in the burbs.
B) Yes, near Clybourn and Webster.
C) Wait, is this quiz for people who live in Illinois?

Mostly A’s- Sounds like our Training Plan track is best for you.  Training plan at your level, online support, tech t-shirt and a $20 gift card to spend at RAM retail locations. Starting at only $30, these plans will get you to the finish line and more!

Mostly B’s- You are perfect for our Training Group. With coached practices and discount shopping events at our downtown location, monthly clinics, a special training group race day tent and more, this group will not only make you faster, but help you meet people and do it in style! At $25 per month or less, these limited spots are going to fill fast. Get yours now!!

Mostly C’s- Okay, so you may not be the “best” candidate for our programs, but Spark Multisport might be able to help you anyway! Check us out at www.sparkmultisport.com

If you are interested in an online or group training program for any Chicagoland RAM Race please visit http://spark.racebx.com!

February 14th, 2013

Running Away Multisport – Running Form Clinic Hosted by Danny Abshire of Newton Running

Come out and join us at Running Away Multisport in Deerfield for a Day with Danny Abshire, co-founder and designer at Newton Running!

Running Away – Deerfield Events

On Saturday, February 23rd, begin your day with a Fun Run at Running Away then stick around for a form clinic with Danny Abshire from Newton Running. There will be three clinics throughout the day at 10am, 12pm and 3pm. Enjoy FREE shoes and other giveaways at each of the clinics.

The clinic begins at 8:30am at our Deerfield, IL store located at:
800 Waukegan Rd. Deerfield, IL 60015

Give us a call to reserve a spot 847-945-2929

Stay involved with the Chicago running community by joining Running Away for some of our other store events coming up! Join us for Fun Runs every Tuesday and Saturday morning! We are always mixing up speeds and distances, all runners are welcome no matter what your experience level may be.

Tuesdays – 9:30 AM
Saturdays – 8:30 AM

*Special Fun Run on March 23rd hosted by North Face.

Running Away – Clybourn Events

February 19th: Marathon Registration at 12PM and a Ragnar meeting at 6:30PM (for our ambitious runners)
February 21st: Stop by and meet Angela with Spark Multisport to learn more about race training programs.
February 26th: Movie Night at 8:30PM! Watch Airplane while enjoying some cold drinks and tasty pizza.

Fun Runs every Tuesday and Thursday nights:

Tuesday – 6:30 PM
Thursday – 6:30 PM – It’s Ladies Night!

Stay tuned for more information on our Running Away Bike Group starting in mid March. For more information about Chicago cycling stop by the store and chat to our in-the-know employees or check out Scott’s Blog.

The Running Away Clybourn Store is located at 2219 N Clybourn Ave, Chicago, IL or call 773-395-2929.

October 19th, 2012

Lesson in Compression

All athletes will suffer from muscle fatigue and injury at some point in their lives!

I have definitely undergone this fate in the past few months with reoccurring iliotibial (IT) band issues. After encouragement from a co-worker, I decided to try compression tights as a new solution.

If you are unfamiliar with compression sportswear, whether it’s socks, sleeves, shirts or tights, now is the time to get in the know. Companies that make compression clothes claim that they help athletes recover faster, prevent injury, maintain correct body temperature, improve performance and decrease muscular fatigue. Depending on personal preference, compression gear can be worn during workouts or after for recovery. Either way it’s all about getting oxygen back to the muscles in a more efficient and timely matter.

Originally, when I went to Running Away Multisport I was planning to try a pair of compression sleeves for my calves. It took no time at all for the sales associate to measure my calves and pick out the correct size. However, when she asked me a few more questions about my running, we decided compression tights would be a better option for me.

Getting tights on is no easy feat and in order for the product to work correctly it’s crucial to have the right size. There is a light squeeze over the calves, hamstrings and thighs. This helps reduce swelling in the muscles and flushes the lactic acid reducing the feeling of “heavy” legs while you run.

My initial worry was becoming overheated while running in the tights, but I actually found them very comfortable to run in since the material pulls moisture away from the body. It could be mind over matter, but I had some of my better runs while wearing this compression gear. I also experimented with wearing the tights after my workouts for recovery.

After researching other reviews and articles about compression sportswear it is obvious that there are many debates on whether they work better during exercise or as recovery. Some discuss if they truly benefit an athletes recovery and injury prevention at all. I think it comes down to personal preference and what works for you. You can’t know unless you try, but I do know that I love wearing them.

By: Shannon Donlan

 

 

October 11th, 2012

Leave the Couch Behind

It’s never too late to join the running community. Couch to 5k, here you come!

What qualifies someone as a runner? This definition can vary greatly depending on whom you’re asking. A runner with more experience and higher commitment may view themselves differently then someone brand new to the sport. There are the “hard-core” runners that manage to do sub-six minute miles several times a week and at the other end of the spectrum there are runners who merely enjoy being outside and getting daily exercise.

Many people want to be runners, but find it hard to get over that initial training hump. Running in public can seem daunting to some when they are out of shape and scared of being judged on their lack of physical fitness. The best thing for beginning runners is to start with a small measurable goal that gives them a sense of accomplishment, such as crossing a 5k finish line.

If you want to become the best runner you can be, start now. Don’t spend the rest of your life wondering if you can do it.” -Priscilla Welch

In the past few years, 5k running races have become a craze across the nation. Especially in the warmer months, there seems to be a 5k every weekend. If there is not a race in your city, then at least one within driving distance.

For those that need an extra boost of motivation it might be worthwhile to find a theme race with a fun atmosphere and supportive participants. Themed 5k runs tend to have a much higher percentage of first time or beginner runners. Running with a training buddy can make the process easier as well, particularly when you’re looking forward to running entertaining races together.

Bottom line, don’t forget to have fun while getting accustomed to running! Otherwise newbies “hit the wall” before they have the chance to move past the beginner stage. Whether you are running for food, beer or adventure, signing up for a 5k is a sure way to catch the running bug and hopefully keep it!

By: Shannon Donlan

October 3rd, 2012

Meet Little City Hero

Learn about one of the many heroes you can walk for on November 4th when the Hot Chocolate 15/5k Chicago teams up with the Little City for the Hot Chocolate Walk for Little City!

Little City engages and supports individuals, families and communities to ensure that children and adults with autism and other intellectual and developmental disabilities can realize their unique potential to live safely, learn continuously, explore creatively and work productively throughout their lifetimes.

A great example of the heroes at Little City is Jim Stelmach, an award-winning athlete with over 12 gold, eight silver and four bronze medals. Jim plays multiple sports year round at Little City and through Special Olympics including: basketball, volleyball, softball and weight lifting. He aided in leading Little City to their first state team championship by pitching in the final game of the season. All players wore their gold medals proudly the next week on campus.

The 27-year-old earned medals at each event he participated in over the past several years. Jim keeps all 24 medals displayed on his bedroom wall as a reminder of his great achievements and hard work! He is a very energetic and competitive individual and enjoys challenging himself by playing sports.

“Jim is a truly an impressive athlete. His achievements are heroic. He has had to push through barriers that other athletes did not have to fight. Jim is always smiling and does not let his disability derail him; instead he focuses on his abilities,” said Little City Executive Shawn E. Jeffers.

His favorite sport is power lifting, which he trains for all year. Over the past two years, Jim has achieved at least one personal best at each competition and most recently earned a gold medal at the state level in power lifting. By challenging and pushing himself Jim becomes stronger both physically and mentally through power lifting.

When Jim isn’t playing sports, he can be found working at Northwest Community Hospital where he helps with their recycling needs. He also spends his free time working out and training at the Fitness Center on Little City’s Palatine campus. The newly renovated Fitness Center was developed specifically for children and adults with disabilities.

Together, Little City and the Hot Chocolate 15/5k Chicago is hosting a 1.2 mile family walk through downtown Chicago to raise money for this wonderful foundation.

Walk for Jim and other outstanding individuals on November 4th at the Hot Chocolate Walk for Little City!

September 5th, 2012

Off The Beaten Lakefront Path

If you’re one of the cyclist or triathlete #Rammies who trains on the Lakefront Path for Big Foot and South Shore, you may be either: frustrated with the hordes of people who’ve made their way to the beaches since mid-March or totally sleep deprived from the need to be out for rides before dawn.

I have bad news: The crowds aren’t going anywhere, and they certainly aren’t about to learn path etiquette. And if they do learn the unwritten rules of the path, there are sure to be 10 more behind them who are more than happy to make your ride suck.

So, you can either keep losing sleep — or you can hit snooze a couple of times and venture away from the madness and ride the city streets.

It’s true that riding in the city can be frustrating with all of the stoplights and cabs, but if you take the right route you can have some of your best training rides ever. Having cars and trucks pass you does take some getting used to. If you confidently hold your line and maintain your speed, they will see you and pass you with caution.

There are a few popular routes that are very sparse on stoplights. If you live on the north side of the city, one option is Sheridan Road. The Sheridan route basically begins after Rogers Park and, if timed right, all of those stoplights are a minimal annoyance. Simply follow the arrows and signs for Sheridan Road that zigzag through Evanston. Once past Evanston and through some of the craggier roads of Winnetka, make a left on Tower Road and then a right on Green Bay Road. Depending on the length of your ride, you’ll have to jog back to Sheridan Road around Highwood. To get back, just retrace your miles (with the exception of Evanston, where it’s best to follow the signs for Sheridan Road).

If you prefer a path through a forest preserve, the North Branch Trail is a great route, and Elston to Milwaukee is a nice stretch of road heading north with only a few stoplights once you’ve passed Irving Park. The North Branch Trail is on Devon and Milwaukee just past Superdawg, which is a good place to stop after you’ve burned a couple thousand calories. At the top of the North Branch Trail is a 4-mile loop around the Chicago Botanic Garden, which you can repeat as many times as you can stand.

Consider these two solid options if you’re looking to avoid the mayhem of the Lakefront Path. While there are more routes out there, these are some of the friendlier routes I’ve taken. Plus, they’ll safely help you get used to riding outside of a dedicated bike/pedestrian trail. Of course, dangers are always out there, but I feel navigating yourself away from the congestion — free-for-all — on the Path will leave you far less apt to have an accident.

Ride safely, and fast!

By: Mike Connor

Photo: “Erica and Shaun point at bike out” by Fuzzy Gerdes / Flickr!

August 28th, 2012

RAM-U Educational Resources Recap

The Chicago summer heat is getting to all of us; but as one of the #Rammies you’ve still got training to do for upcoming races! Starting with advice for negotiating this weather; I’ve organized RAM-U posts we’ve made so you can use them to help you train to get a PR!

Since RAM-U started back in August 2010 its produced a lot of education content from staff, elites, coaches and more!

General/Running Advice

Biking Tips

Nutrition

Swimming

So what do you think RAMmies? What new topics would you like RAMU to tackle? How’s your training going?

Please comment on Facebook and Twitter (be sure to include @RAMRacing and/or #Rammies so we can find your tweet)!

By: Charlie Danoff / charlie@ramracing.org

May 1st, 2012

Strike Out For ALS a race, a Baseball Game and a Great Cause.

July 10th and the Les Turner Strike Out for ALS is a race you want to add to your race calendar.

Also known as Lou Gehrig’s disease for the New York Yankees baseball icon, ALS is a progressive neurodegenerative disease that affects nerve cells in the brain and spinal cord.

Named for Les Turner, a charismatic Chicago area business and family man, the Les Turner ALS Foundation is Chicagoland’s leader in ALS research and patient services and support. They are the only independent, publicly supported non-profit organization in Chicagoland dedicated solely to the treatment and elimination of ALS.

The Les Turner Strike Out for ALS is an opportunity to support this great charity, get in a good run and live out your Field of Dreams, baseball fantasy moment all at the same time.Starting at the iconic home plate of old Comiskey Park and finishing with a lap around the warning track of U.S. Cellular Field this is a one of a kind race. Following the race you can hang out and watch the 2012 All-Star Game on the Jumbo-Tron of U.S. Cellular Field and replenish with some great post race munchies from the concession stand.

Click here for more information and to register.

April 12th, 2012

Anne Checks in with the The ABC of Your Bike

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.