June 2016 - The Cycling Issue

Ride Safer, Stronger, Better!

The Austin En-Cycle-opedia of Bicycles

June 2016

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32 EN-CYCLEOPEDIA

Tatted and Shredded / 48

Muscle definition looks great, but it looks even better when it’s inked.

Simple Summer Entertaining / 62

We teamed up with hostess extraordinaire Camille Styles to give you the best tips and treats for your next summer gathering.

cover model: Claudia Spooner; cover photo by Brian FItzsimmons; contents photo by Weston Carls

We’re not yankin’ your (bike) chain—we’ve got it all covered. Everything you need to know about riding around on two wheels.

The Good Stuff

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Highlights

76 20

Editor’s Letter / 10 Contributors / 12 #KeepAustinFit / 14 Exposure / 16

Nutrition

Crawfish Cream Pasta / 18

This dish is an excellent way to use up the leftover crawfish from the season’s boils.

Boosts in a Bottle / 20

Get ready for the next wave of the energy shot craze.

5 Fascinating Food Facts / 22

A general understanding of healthy eating can go a long way, but the details in our diet make a big difference, too.

It’s Father Time / 60

Don’t even think about buying that tie for your old man—he’s more adventurous than that.

Wellness

Zika: Fight the Bite Day & Night / 64

The more you know, the more you can do to keep your family out of harm’s way.

Medical FAQ / 68

If you’ve heard it once, you’ve heard it a million times: Grab the sunscreen!

Fitness

Culture

Words of advice on how to balance fitness and fatherhood.

Austinites are looking for more than a 401K. These companies are providing it.

Indoor cycle studios are booming, but who says you can’t do it on your own?

Fit Kickstarters / 30

Studies show that many females need to seek improvement in trunk stability to be more powerful and less injury prone.

Best Places to Work in Austin for Athletes / 24

These kickstarter campaigns are changing the way we workout.

Style

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Bottled Up / 58

The hotter it gets, the more important it is to stay hydrated, and look good doing it.

Create Your Own Cycling Class / 74 Closing the Gap / 76

Events / 78 Rides + Races / 80 Discover! / 82

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Editor’S lETTER

W

henever I meet someone who tells me they’re a triathlete, I ask the same follow-up question every single time: What’s your strongest and

weakest event?

It’s interesting that nobody ever says they’re equally great at all three. For example, runners-turned-triathletes will, of course, say they start slow but finish strong, while cyclists-turned-triathletes are quick to admit their happy place is on a bike saddle. It wasn’t until I began training for my first triathlon I realized very early on that although I learned to ride at an early age, I was a clueless and fairly uncomfortable cyclist.

Bicycles are complex contraptions. It's intimidating! Everything from switching gears appropriately, to putting air in the tires, to sizing the saddle (and the details in between) is a lot to handle, especially if you’re just getting started. But that’s why this issue was so fun to put together. The cycling community in Austin is incredibly passionate about advocacy and education, and everyone I interviewed was willing to go above and beyond to contribute.

Even if you’re committed to being a motorist for the rest of your life, it’s crucial to learn how drivers and cyclists can share the road with mutual respect. After all, if more residents can feel safe among a sea of cars, cycling could become a mainstream form of transportation in Austin. And with Über and Lyft gone indefinitely, bicycles are beginning to look like a great alternative.

June’s issue also has an aesthetically impressive feature on fitness folks with tattoos. Exercise is one way to make a body beautiful, but adding ink can take it to the next level. When I read through the stories and explanations behind many of these tattoos, I was taken on a wild ride of reactions. Pat Cook, of Athletic Outcomes, had me laughing out loud, while Brian Allen-Aguilar and Taylor Dayne Loyd inspired me with their tales of hardship. Also on the topic of feeling emotional, our “Breaking Dad Bod” article will tug at your heartstrings. If you’re the type of person who has self-diagnosed Baby Fever, this piece is right up your alley.

Lastly, I want to congratulate everyone who competed in the AFM FITTEST. Even after years of watching this event take place, I never cease to be awestruck by the caliber of athletic ability demonstrated by Austinites. Thank you to our sponsors, volunteers, and everyone who came out to cheer on the competitors. Stay tuned for next issue, where we will feature the winners of the AFM FITTEST! Keep Austin Fit, Gretchen Goswitz, Managing Editor

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THE LIST

Fit Field Trip

Last month, the AFM staff learned how to scale an 8-foot wall at Mylo Obstacle Fitness. Read our Fit Field Trip review to find out how you can conquer it too.

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Contributors

Thank you to AFM’s contributors who make this magazine a worthy source of health and fitness information in Austin.

Bianca MOrrison

Bianca is from a speed trap town in north Texas where the excitement on a Saturday night is found at the local Walmart. A recent college graduate from The University of Texas, she plans to pursue a career in Advertising. Bianca is a former Advertising Intern at Austin Fit where she experienced everything from learning to scale an 8-foot wall at a Fit Field Trip (with the bruises to prove it) to being a featured writer in the April Issue.

She enjoys keeping active by running around Lady Bird Lake and frequently attempting to be a Yogi. When she’s not doing that, she’s on the hunt for the best salsa in Austin, Running with the Bulls in Pamplona, or exploring the Grand Canyon in her future home of Arizona.

Tony Farmer

Tony Farmer, a NAFC Certified Nutrition Coach and founder of tonyshealthtips. org, has called Austin home since June of 2015. Since naturally reversing his severe acne and obesity in high school, Tony enjoys teaching others about nutrition, fitness and wellness. A former sports writer who interviewed some of the top athletes in professional sports, writing is a fun hobby for the Connecticut native.

An educator at heart, Tony attended Ball State University where he received a B.S. in Communication Studies and a M.A. in Student Affairs Administration in Higher Education. His passion is helping clients lose weight and teaching others how to decipher food labels and food industry propaganda as seen in his 2016 TEDx Talk, “Decoding Food Labels.”

Kelsey Brown

Kelsey Brown started teaching group fitness at the age of 18 as a way to share the joy and selfconfidence she found through exercise. She earned a bachelor’s of science in kinesiology and is currently pursuing a master’s in health behavior and health education at the University of Texas. Kelsey has trained at multiple gyms, from California to Texas, teaching cycling, Pilates, boot camp and strength training classes. She currently teaches at Kor180 and the Fitness Institute of Texas.

Her passion for fitness lies in its ability to transform not just one’s physical health, but their mental and emotional wellness and quality of life.

Publisher/CEO Louis M. Earle COO/Associate Publisher Alex Earle Managing eDITOR Gretchen Goswitz Creative Director Weston Carls Advertising Consultants Betty Davis, Kristin Nelson, Andrea Rayner Operations & Content Coordinator Devyn Bernal Writers Carrie Barrett, Devyn Bernal, Kelsey Brown, Tony Dreibus, Victoria Espinoza, Tony Farmer, Lauryn Lax, Bianca Morrison, Darryl Payne, Jr., Camille Styles, Angela Vega, DIane Vives, Anna Wanzek Proofreader Rick Antoine Photographer Brian Fitzsimmons Interns Victoria ESPinoza, Bianca Morrison, Anna Wanzek

Camille Styles

Camille Styles is the founder and creative director of lifestyle blog CamilleStyles.com, as well as a sought-after lifestyle expert and author of bestselling book, Camille Styles Entertaining. On her award-winning blog, Camille shares creative ideas for living a happy and healthy life with hundreds of thousands of readers each month—her passion is to show readers approachable ways to turn everyday moments into celebrations. She lives in Austin with her husband, Adam, and their two kids Phoebe and Henry.

General Inquiries info@austinfitmagazine.com Advertising Inquiries ads@austinfitmagazine.com 512.407.8383 editorial Submissions gretchen@austinfitmagazine.com fitfocus@austinfitmagazine.com Event Listings austinfitmagazine.com/events Subscriptions austinfitmagazine.com/subscribe 2499 S Capital of Texas HW Y., B200 Austin, TX 78746 p 512.407.8383 Austin Fit Magazine assumes no responsibility for the content of articles or advertisements, in that the views expressed therein may not necessarily reflect the views of the publisher or any magazine employee or contributor.

This publication and all of its contents are copyrighted.

Austin Fit Magazine is the assumed name of its publisher, Louis M. Earle, who has no interest in the business of Denis Calabrese who operates an exercise program under the assumed name of Austin Fit, which trains individuals to improve their jogging or running skills to participate in marathons. The views, opinions and other representations published in Austin Fit Magazine are not those of Austin Fit or any of its directors, officers, employees or agents.

Please recycle this magazine

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LOEWY LAW FIRM Hunger doesn’t take a summer vacation, which is why we’re sponsoring the Central Texas Food Bank’s Summer Meals That Matter campaign. This summer, we’re challenging Central Texans to raise one million meals for local children, and we’re giving you the chance to triple your impact.

During the week of July 15th – 21st, we will match your online gift three-to-one, up to $25,000!

Your gift will ensure local children and families have consistent access to healthy food throughout the summer months. Don’t miss this amazing opportunity to triple your impact on hunger!

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We're more than just a monthly publication. Join us online and on our social networks to see the additional awesomeness we're up to.

Workout Video AFM Trainer Diane Vives puts the focus on females in this month’s workout. Research

2016 AFM FITTEST Photo Album Find all of the photos from the AFM FITTEST on austinfitmagazine.smugmug.com

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Dane’s Dad Bod WOrkout

Dane Krager shares his simple, at-home workout so dads everywhere can get exercise while taking care of their little ones.

photography by Brian Fitzsimmons

shows that trunk stability tends to be a common weakness for female athletes. Go to austinfitmagazine.com to see what movements can improve this issue.

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Nutrition

Crawfish Cream Pasta

By Darryl Payne, Jr.

Next to Crawfish ÉtoufÊe, Crawfish Cream is an excellent way to use up the leftover crawfish from the season's boils.

What You Need (Serves 2)

How to Make It

1. Melt butter in a skillet on medium heat and add the shallots and garlic. Once the garlic becomes aromatic, add the wine and reduce by half.

2. Add milk, creole seasoning. Stir continuously until sauce thickens.

3. Remove from heat and stir in lemon juice and crawfish tails for about 1 minute, then toss the pasta in the sauce.

4. Garnish with green onions and parsley. Enjoy!

photo by Weston Carls

6 oz bucatini or spaghetti, cooked 1 Tbsp butter 4 cloves garlic, minced 1 shallot, minced 3/4 cup white wine 3/4 cup whole or reduced fat milk 1 Tbsp creole seasoning 1/2 lemon, juiced 1/2 pound cooked crawfish tails Green onions, sliced thinly Parsley, roughly chopped

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Nutrition

Boosts in a Bottle

By Anna Wanzek

A

rtificial energy shots have long been “one-hit wonders�: powerful enhancers to get you feeling more awake and energized, available in two fluid ounces. However, those boosts in a bottle are old news because of a new generation of all-natural and health-focused alternatives. Get ready for the next wave of the energy shot craze.

K Karen Knight D.D.S.

Advanced Dentistry for

Wheatgrass Wheatgrass is nature’s medicine, filled with minerals and healthy doses of vitamins A, B-complex, C, E, l, and K. Surprisingly, it’s also a quality source of protein, boasting 17 amino acids. And to top it off, wheatgrass shots have superior detoxification benefits.

Luckily, wheatgrass tastes better than it smells. It’s sweet, with a slightly bitter bite, and has a strong grassy flavor. For those who can handle the potency: a shoot it back in its pure juice form.

The concentration may cause a slight headache or nausea if you have a more sensitive stomach. However, a juice-like consistency allows wheatgrass to be easily mixed into a smoothie or juice (like TigerLily from JuiceLand or Sweetgrass Limeade from Daily Juice).

photo courtesy of wildtrailscoffee.com

Take5 A brand new shot to the market, Take5 promotes stress relief and focus by relaxing the body and mind with five pure ingredients. L-theanine, an amino acid in green tea, promotes relaxation. GABA controls cortisol to reduce stress. Magnesium calms the nervous system, and vitamins B6 and B12 are essential for brain health.

Take5 has a light lemon flavor, with a water-like consistency, and a rosy tint.

In addition to fostering a feeling of calmness during the day, it also helps you wind down at the end of the night.

Take5 is a great option if you’re watching calories and sugar intake, and also highly recommended for anyone whose abundant energy gets in the way of their ability to calmly focus.

BrainJuice BrainJuice is produced locally in Austin and contains vitamins C, B5, and B6.

Additional ingredients such as green tea extract, L-theanine, acai berry, and chia seed oil make up the brainpower blend. BrainJuice provides natural stimulation for improved attention, clarity and memory, and the natural ingredients prevent you from experiencing a caffeine crash.

This shot is ideal for those long days at the office that cause your energy to drag.

But be cautious if you’re caffeine sensitive—it’s powerful enough to make you a bit jittery. Expect productivity to be improved due to better concentration; similar to coffee but without many of the negative side-effects.

Guayaki Brand Yerba Mate Yerba Mate is a high energy formula with caffeine from South American mate tree leaves. The Wildberry Reishi flavor contains reishi, an adaptogenic mushroom, for immune and endocrine support. This shot serves as an effective pre-workout supplement. Mix up your routine with this natural energy shot when coffee becomes boring. Guayaki Brand Yerba Mate also comes in a variety of other flavors, like chocolate raspberry, lemon, and lime tangerine.

Comfort, Health & Aesthetics

Red Ace

Red Ace is concentrated beet juice with three organic beets per bottle.

It’s intended to increase oxygen intake, improve stamina, and promote cardiovascular health.

This bump of beets has a strong sweetness and a syrupy consistency. Go for the full shot before or after a workout. The superfood is growing in popularity among athletes due to its ability to aid in recovery, and Red Ace delivers all of the ravedabout benefits in just a single serving. afm

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Nutrition #5 Hemp, hemp, hooray!

Lysine, leucine, we all scream for… amino acids? Okay, well, we should.

Most athletes understand that protein plays a crucial role in building muscle and athletic performance, but rather than focus on how much protein we’re ingesting, today focus is shifting to its quality. A great way to discern protein quality is by investigating its amino acid profile. If amino acids were likened to musicians, then hemp would be South by Southwest and Austin City Limits rolled into one with a who’s who of helpful organic compounds.

In fact, hemp contains every essential amino acid including generous doses of lysine (aids in strengthening skin, hair, and nails) and leucine (a major muscle builder). Hemp’s impressive amino acid makeup ranks No. 5 on this list of fascinating food facts. As an added bonus, hemp packs a powerful punch of essential fatty acids for the brain, making it a fantastic source of plant protein.

Hemp, which is typically consumed in powder or shelled seed form, adds a nutty taste to your smoothies and can be found at several local juice shops.

5 Fascinating Food Facts

A general understanding of healthy eating can go a long way, but the details in our diet make a big difference, too. By Tony Farmer

#3 Tobacco’s big purchase

Some things just don’t mix. Oil and water. Pizza and the gym.

And of course, “leg day” and cardio. There’s another awful combination that, for years, was hidden in plain sight: tobacco and food.

When tobacco giant Phillip Morris purchased Kraft Foods

22 austinfItmagazine.com / 06.16

in 1988, it began a 19-year marriage creepier than anything even Hugh Hefner could imagine. The union gave a tobacco company (with arguably the worst reputation for harming human health and lying about it to Congress) the keys to the industry with the biggest impact on our health.

Some of our favorite foods

#4 The surprising bison

Those who prefer their protein sources to have legs should get familiar with another under-the-radar protein source: bison.

While beef gets all the love from red meat consumers, bison is a leaner alternative worth exploring. Considering they look and taste similar, most people are surprised to learn that bison packs more protein than beef and less fat than chicken.

Four ounces of bison top round deliver 2.7 grams of fat compared to 2.9 grams of fat from a chicken breast.

Ground bison can often be found at local farmer’s markets and can be prepared in a similar manner to its bovine counterpart.

have Phillip Morris’ fingerprints all over them. Kraft, the largest food and beverage manufacturer in North America, is an umbrella organization, so those who purchased Post cereals, Jell-O, Nabisco, Planters Nuts, Miracle Whip, Oscar Mayer, Kool-Aid, A-1 steak sauce, or Stove Top stuffing between 1988 and

2007 trusted their health to a company with a rich history of generating profit at the expense of our health.

Just because a product was manufactured by a company with a shady past doesn’t mean it’s unhealthy, but it does demonstrate how we as a society strayed from the “know your farmer” philosophy.

n! e tio hit ca W o n L w Be Ne o @ C So

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#2 Illegal ingredients

Processed foods in the United States often contain chemicals deemed unsafe or even illegal in other countries. For instance, Monsanto’s Bovine Growth Hormone (rBST), used in the production of non-organic milk in the U.S., was banned by all European countries as well as Canada in 1999.

Partially hydrogenated oils, once touted by U.S. health authorities as a healthier alternative to natural fats in the margarine versus butter debate, are set to be banned in the U.S. in 2018 due to concerns over heart disease and heart attacks. However, these trans fats can be found in abundance in the U.S. food supply today, and they’ve been nearly eliminated in five European countries via government regulation.

While partially hydrogenated oils and rBST headline the list of common U.S. food chemicals banned in other places, the complete list is lengthy.

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#1 Pomegranate power

There’s impressive, and then there’s jaw dropping, eye popping almost too good to be true, impressive.

A 2004 study in the Clinical Nutrition Journal found that patients who drink less than two ounces of pomegranate juice a day, significantly reversed atherosclerosis, reduced bad cholesterol, and stabilized blood pressure.

Participants in the control group of the study saw the thickness of their carotid arteries increase by 9 percent after one year, increasing the likelihood of heart attack or stroke.

However, those who drank antioxidant-rich pomegranate juice saw a 13 percent decrease after three months, a 22 percent decrease after six months, a 26 percent decrease after nine months, and a whopping 35 percent decrease after 12 months. No pharmaceutical medicine can come close to making that claim.

High cholesterol becomes a problem once it starts to plug arteries, and arteries that are thickened or scarred significantly increase the likelihood of clogging. Cholesterol medications don’t address the artery damage; they focus instead on lowering the amount of cholesterol in blood to help it pass through potentially damaged pipes. The fact that pomegranate juice appears to have statin-like qualities while also addressing atherosclerosis is outstanding. Add to that the blood pressure reducing properties, and you’re left with a truly fascinating food. afm

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CULTURE

5 Best Places to Work in Austin for Athletes

By Angela Vega • Photography by Weston Carls

From early-morning athletes to after-hour gym rats, many Austinites lead a double life when it comes to their profession and passion. No matter what industry we work in, companies understand 401Ks and good dental coverage are not the only things that matter to employees. This is why five companies in Austin are raising the bar when it comes to employee perks around health, fitness, and wellness. These companies, from the next big tech company to the city’s transportation, provide professionals a place to exercise passion and embody well-being. In order for these companies to attract the best and provide an environment that inspires innovation, they must go above and beyond for their employees.

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Kasasa

Kasasa challenges the financial industry with innovative branded retail banking products and marketing. They also challenge the standard status quo for benefits, best reflected in their company values of Love, Interdependence, 5-Star Leadership, and Badassitude, which are at the foundation of everything they do.

“We want everyone working at Kasasa to know that we love them. When you love someone, you work to figure out how to support them in the great things they are trying to accomplish,” said Nathan Baumeister, Chief Patch Officer.

A wellness group called What The Fit takes the lead to create an atmosphere of activism around health and fitness for every Spartan, the Kasasa employee moniker. In May, “Be Well, Work Well” month kicked off where speakers, corporate fitness events and employee engagement around health took center stage. Kasasa makes “healthy” easy with fresh produce delivery from Farmhouse Delivery and an on-site bootcamp coached by Of The Lion Fitness. They reimburse gym memberships when an employee exercises it at least 10 times a month. All of that activity is tracked in FitRankings, a platform for recognition of fit individuals, where unique challenges are created to engage with employees. That has led them to be Austin’s Fittest (medium-sized company) for the past two quarters.

“There is more to making an amazing company than just checking a few benefit boxes—it’s about inspiring your employees to go for their best. Whether it’s needing a flexible schedule, having reimbursement for facilities, or gaining encouragement from peers and leadership, the support I need is here,” said Theresa Tarantino, marketing project manager.

CapMetro

Keller Williams

Keller Williams not only helps their agents build their real estate business but also build a healthy lifestyle. On April 15th at Zilker Park, the 3rd annual International Wellness Day kicked off. Ninety employees gathered to partake in challenging, fun field day activities. Each month, they host a wellness talk ranging from aromatherapy to how to deal with injury.

“We look at wellness holistically on how can we impact the entire person,” said Alex Garland, Wellness Manager. Alex leads free circuit training, yoga and pilates classes and offers nutrition counseling for all employees.

A unique class she provides is chair yoga where employees don’t have to change clothes to squeeze in some movement during the day.

Their offerings don’t just stop with employees but also extend into the community. For the past eight years, Keller Williams has been the title sponsor for Run 4 The Water, a race that supports irrigation projects in Burundi. When asked what kind of exercise best describes the company, Alex said the vertical leap, because “it shows power and enthusiasm in an explosive movement upward, and that is what is happening at Keller Williams on all levels.”

Chances are, you have used Austin’s public transportation system to get around, but you may have never considered the challenges a predominantly sedentary workforce faces. With thousands of employees ranging from transportation operators to office workers, the Capital Metro Wellness Program was implemented to address key aspects of employee health. The outcome exceeded expectations to form a culture of well-being. Over the 13 years since implementation, healthcare costs at CapMetro have decreased by millions, and over 74 percent of their employees participate in one of the programs. The employee benefits encompass free fitness classes, bicycle checkout, access to four free fitness facilities (including personal trainers), and nutrition counseling.

“It becomes easier to make those healthy decisions when you have a supportive employer with so many different options you can take part in,” said Melissa Ayala, Communications Specialist.

CapMetro has been supportive of a self-formed group called the Breakfast Club that has lost more than a combined 250 pounds in the past five years through the benefits offered. “We were completely different characters that came to the gym together (like the Breakfast Club movie) to work out early in the morning,”said Ron Ledesma, an Application Systems Analyst.

CapMetro wellness benefits extend beyond their employees and into the community, especially since the facilities, stops, and stations went 100 percent Tobacco Free in 2013. Not only does CapMetro provide more healthy options in its cafeterias and a “healthy option” coupon, they also limit the availability of unhealthy items like sodas and junk food in vending machines.

let’s kick it up a notch

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Spiceworks

Spiceworks created a community and a set of tools that revolutionized the IT economy; they are doing the same when it comes to employee perks. With a fully stocked kitchen and various on-site fitness activities, they have plenty of choices when it comes to employee health. The onsite boot camp, coached by Of The Lion Fitness, goes beyond building fitness and raising heart rates.

“At these boot camps, we also build camaraderie with people from all different departments, which helps build a strong company culture. We encourage and challenge our coworkers to always be better during our workouts, which we take back with us into the office,” said Kevin Jordan.

When employees aren’t hard at work, they are doing layups on the basketball court or warrior pose in the yoga studio.

Kimberly Griffin says their passion for health connects them to the community, where they can support local causes. “We have participated in the Paddleboard Jam to raise money for the Flatwater Foundation, partnered with Strength to Serve for Austin Sunshine Camp, and plenty of other races that we bond together to do for the community.”

That bond gets put to the test during the annual field day for employees, which is filled with competitive events like tug-o-war and relays for employees to harness their inner child.

BazaarVoice

If BazaarVoice was reviewed on their own platform for employee perks, they would without a doubt get a 5-star rating. The health initiatives at BazaarVoice are driven by employees, supported by leadership, and constantly evolving. In their new 137,000 square-foot, four-story building located in Quarry Oaks, they house a state-of-the art gym and a Whole Foods Market Café, where employees receive 30 percent off.

“It ties to our values of coming together and teamwork. You get healthy food, people collaborating together, and you give them places to exercise, and you just get better employees,” said Kathy Smith-Willman, Senior Director of People and Talent.

Employees feel empowered to take initiative within the company,

whether that is to create a team for a local race or start a yoga class on-site. At one point, employees voted to take away candy in the breakroom.

BazaarVoice utilizes an employee-to-employee recognition and reward tool called You Earned It (YEI) to advocate fitness. Over 70 percent of company workers participated in b:well, the health and fitness component of YEI, and of that group, over 24 percent reported doing more than 80 activities. BazaarVoice realized that health and wellness doesn’t start and stop with exercise and nutrition, it extends to the employee’s state of mind. They look to reduce the employee’s stress level with flexible work schedules, workspaces for focus, and unlimited vacation policy.

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CULTURE

New to Austin Studios and stores for fitness-minded folks

Crux Climbing Center 121 Pickle Road

photo by Merrick Ales

Located just off South Congress Avenue, a new climbing facility is popping up to cater to amateur and avid climbers alike. Austin locals and Crux Climbing Center owners Matt Twyman and Kevin Goradia set out on a mission to build a premier hub where climbers could not only perfect their craft, but could also enjoy a community space where they could learn from and teach one another.

Divvied up into three zones, the climbing areas consist of the main hall, the party room, and the cave. All climbing areas have been designed to foster a sense of community and comfort. In addition, the mezzanine has fitness equipment, a multi-purpose room for yoga and fitness classes, and a lounge area with charging stations and Wi-Fi. All Crux members can enjoy unlimited yoga and fitness classes.

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What’s the HIGHEST MOUNTAIN you have climbed?

Make one of them MOUNT KILIMANJARO.

photo courtesy of Base Camp

ELEVATION 19,341 FT.

BaseCamp 120 West 5th Street

SCHEDULE YOUR 2016 CLIMB!

The space is a haven for sports fans with 13 televisions, which will feature seasonal sports, along with private rooms where guests can control what is viewed. The Austin Suite features a mural highlighting iconic Austin people and places, and The Great Room features photography and sports memorabilia from sport icons from the late 1980s and 1990s like Joe Montana, Michael Jordan, and Bo Jackson. BaseCamp’s menu is crafted by the same creative minds who have restaurant experience at popular eateries like Uchi, Peached Tortilla, and Parkside. The plan is to bring together the energetic vibe of a sports bar with a fresh and accessible menu, while providing high-quality access to sports entertainment.

June+July+August+September

Tata Urth Safari

urthsafari.com + Info@urthsafari.com 512.787.4628

photo courtesy of Modern Market

BlackbirdFitnessAndNutrition.com

Modern Market 9828 Great Hills Trail Suite #110 At Modern Market, every ingredient is curated with intention. For example, the company's co-founders and team didn't offer pickles on the menu for two years—they were searching for a recipe that didn't include sodium benzoate, a potentially harmful synthetic chemical.

Nearly every dish on the menu comes with an informational breakdown of the calories, fat, carbs, and protein. Modern Market makes most things from scratch, even down to the salad dressings and pizza dough. This has led to a menu that satisfies virtually any dietary requirement—vegan, celiac, paleo, raw, South Beach, high carb, low carb, and also low GCI. They’re passionate about helping small companies grow by curating ingredients from family farms. Bonus for parents: Kids eat free on Sundays and Monday evenings.

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*Although all these campaigns have finished running and acquired the desired amount of funding, you can still visit their Kickstarter pages to donate if you’d like to “purchase” the product.

CULTURE

Fit Kickstarters Five kickstarter campaigns are changing the way we work out.

By Gretchen Goswitz

Knucklelights $21,850 pledged of $15,000 goal

Pistol Lake Activewear $57,543 pledged of $20,000 goal

Kôr Athletic Wrist Wraps $2,700 pledged of $2,500 goal

As we shift toward more ecologically conscious and sustainable products, innovators are looking at recycling from a new perspective. Pistol Lake’s line of activewear, with fibers made from recycled bottles and the pulp of Eucalyptus trees, is stylish and comfortable for men and women on the move. Not only is the material flexible and breathable, but also, the Eucalyptus tree fibers inhibit bacterial growth and prevent bad odor.

The shorts have zippered pockets within regular pockets, so all items remain secure on any adventure.

Engineered for improved comfort and security, these athletic wrist wraps were redesigned based on the results of extensive testing.

Different sizes are available, for a more personalized fit. Through testing, they’ve figured out the optimal number of revolutions around the wrist to obtain the support necessary without adding bulk. They scrapped the standard shoestring tie that holds traditional wrist wraps and incorporated a velcro strap to better secure the wraps and maintain tension.

Kôr technology created two designs: “The Lifter” for cross-training and weightlifting, and “The Gymnast” for martial arts and gymnastic movement. Both styles provide support without restricting mobility.

The Sidekick $23,835 pledged of $12,500 goal The Sidekick, at first glance, looks like just another jump rope. However, the capabilities of this product can be configured to provide more than a cardio workout.

With a few adjustments, the Sidekick can be used for calisthenics and bodyweight exercises, and put to work in almost any environment. The patent-pending clip and slip technology allows users to transform configurations with ease without compromising free rotation while jumping rope. The ergonomic grips contribute to additional comfort, and the braided rope provides extra strength for suspension exercises.

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Knucklelights are built to make your next run or walk in the dark much more convenient. They’re sold in pairs, and the units connect together magnetically so that they can easily be stored, or even used as one unit if preferred. The units are super lightweight, less than 3 ounces each, and hardly noticeable during a run or walk. Knucklelights are a combined 280 Lumens, so you get a super bright light. Additionally, the LED pattern is a wide flood beam, so it puts out light in all directions, providing a steady stream of light even when your arms are moving. The charging base has a USB cord that can be plugged into your computer, but also comes with a wall adapter for plugging into a standard outlet.

Gripbell $340,876 pledged of $20,000 goal Yes, you read that correctly. The Gripbell raised 17 times its original pledge goal. The enthusiasm behind the support of this product is indicative of how important equipment versatility is in the fitness realm. Evenly distributed weight, quality material for best grip, and complex design allow for easy maneuvering that sets the Gripbell apart from ordinary weight training equipment. Use it to strengthen or stretch your muscles, or incorporate it into yoga, dance, physical therapy, oar-rowing exercises, or aquatics workouts. The Gripbell opens up unlimited possibilities for new movement. afm

By Carrie Barrett Photography by Brian Fitzsimmons

Wheels of Fortune Whether you’re interested in buying your first bicycle ever or you’re wanting to change gears and try out a different ride, our resident cycling “spokes”person has the rundown of bikes to choose from.

N

ot long ago, I drove by a CarMax dealership and thought, “How in the world do people decide which car to buy when there are that many choices?” We've definitely become a culture of analysis paralysis, where too many decisions can sometimes lead to no decision. Buying a bike can pose the same problem (which is probably why I have a room full of them!)

The roads and trails around Austin are a virtual CarMax of bikes. Everywhere you turn, you see everything from superstar triathletes to townies tooling around town on two wheels.

I'm often asked, “Which kind of bike should I get?”

Of course, my fun answer is, “All of them,” but since that's not realistic, consider the following questions: 1. What type of riding will you be doing?

2. What is your budget?

3. What feels the most comfortable to you?

4. What types of people will you ride with?

There is no shortage of different bike styles, so let's create a brief en-cycle-opedia guide of the major types that you might consider.

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Bike 101

Mountain Bike

These are the Jeep Wranglers of bikes, or as local mountain biker Dan Pedroza proclaimed, “The Ford F-150 SVT Raptor, baby!” Ready to do some off-roading and look pretty rad while you’re doing it? Then you need some beefy tires with a sturdy bike frame and a lot of suspension to get over rocks, ledges, and roots. Although they can be used as commuter bikes on sidewalks and pavement, a mountain bike’s true happy place is hopping around on “the road less traveled” with plenty of gears for steep climbs.

model: Dan Pedroza

Full-suspension bikes have both front and rear suspension, while hardtail bikes offer only front suspension.

What Sets Them Apart: Larger wheel and tire size for rolling over objects; suspension to absorb the bumps (full-suspension bikes have both front and rear suspension, while hardtail bikes offer only front suspension); heavier frames and components; lower/easier gears for steep ascents; flat handle bars for more control; you can use flat pedals, but will want to switch to mountain bike pedals when you are more confident.

There’s definitely a learning curve with mountain bikes because, unless you know the trail you’re riding, you literally don’t know what’s right around the corner. It takes time and consistency to become confident on a mountain bike, but thanks to local groups like The Austin Ridge Riders and Ride

Like a Girl, there isn’t a shortage of weekly rides for mountain bikers of all levels. Many bike shops also offer private lessons and day trips.

Where to Ride: Austin has so many well-known trails and hidden gems that entice novice to beginner mountain bikers.

Slaughter Creek Trail is great for cutting your teeth as a beginner, and the Barton Creek Greenbelt features many advanced and technical areas that will challenge the best! For several other options, visit austinridgeriders.com/trail/.

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Aerobars provide an aerodynamic advantage, but less stability than a road bike.

Wider tires that complement many different terrains and climates; heavier frame for durability; areas to add accessories like baskets and carrier racks.

Triathlon bikes (also referred to as Time Trial Bikes) are lean, mean racing machines. Every feature of a triathlon bike is designed to minimize drag and maximize speed. Whereas road bike geometry allows riders to sit farther back on the saddle for comfort, the angles and geometry of a triathlon bike place the rider in a more aggressive position for aerodynamics and power. It also helps “save the legs” for the run portion of the race.

What Sets Them Apart: Aerobars provide an aerodynamic advantage, but less stability than a road bike; steeper seat tube angle places the rider in a more forward position for

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racing efficiency, but can be a disadvantage on hilly courses; bike frame often has many integrated components and internal cabling, all in the name of speed; some have built-in water bottles and storage for longer distance racing; not as comfortable for casual road riding.

Where to Ride: If triathlon is your sport for the long-haul, you’ll definitely want to invest in a solid triathlon-specific bike. Ready to tri?

The Texas Tri Series is a great starting point for various levels and distances.

If you don’t plan on making triathlons your primary two-wheeled sport, you may be better off investing in a solid road bike for comfort and variety.

Commuter Bike

There are as many different types of commuter bikes as there are folks riding them, but the biggest factors to consider are comfort, durability, and practicality. Commuter bikes are workhorses, especially since many are transporting bags with laptops, clothing, groceries, and other essentials. Because of the extra weight, make sure you feel good on the bike you choose, especially if you plan to be on it daily. You may sacrifice some speed, but an upright bike with straight handlebars is often the most comfortable as it provides the most stability and ease of use. Since you’ll be saving money on gas, invest in a bike that you really love.

models (left to right): Claudia Spooner; Ashley Hitson. Triathlon bike shot on location at H20 Hand Car Wash.

Triathlon Bike

Bike 101 Relaxed cycling position; easy to learn the gearing; can use with flat pedals; great all-around bike for anyone interested in cycling.

What Sets Them Apart: Wider tires that complement many different terrains and climates; heavier frame for durability; areas to add accessories like baskets and carrier racks.

Where to Ride: Hey, if you have to commute to a job location, you may as well have fun and look good doing it!

Hybrid Bike

Hybrid bikes are often the best answer for beginner recreational cyclists who are also budgetconscious and intimidated by some of the high-end racing machines. These bikes are, simply put, an awesome combination of a road and mountain bike, perfect for neighborhood cycling as well as a weekend spin on Lady Bird Lake. If you’re new to riding and still don’t know if you’re more of a mountain biker or roadie, a Hybrid bike is the best choice for you. While they are heavier than most road bikes, they do provide comfort and plenty of gears for shifting during uphill climbing.

What Sets Them Apart: Relaxed cycling position; easy to learn the gearing; can use with flat pedals; great all-around bike for anyone interested in cycling.

Where to Ride: While you’ll want to stay away from gnarly trail terrain, hybrid bikes can be used practically anywhere else including gravel, pavement, and even during triathlon racing.

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Components and geometry make it look like a “beefier” road bike; more clearance on the fork and rear stays to avoid mud clogging; knobby tires with tread designs for all types of conditions.

These just may very well be the most fun bikes on the market these days!

At first glance, a “cross” (or CX) bike looks like a road bike, but further inspection will demonstrate that these babies are built more for trails and gravel than smooth pavement. Cyclocross racing pits cyclists in off-road courses that involve just about any obstacle you can think of, including sand, mud, rocks, gravel, and grass.

They are fun to watch and even more fun to race, especially if you love hopping on and off your bike, running through mud, and carrying your bike on your shoulders through sand!

What Sets Them Apart: Components and geometry make it look like a “beefier” road bike; more clearance on the fork and rear stays to avoid mud clogging; knobby tires with tread designs for all types of conditions; can be heavier than most traditional road bikes; can be ridden on roads, but would recommend changing to more slick tire.

Where to Ride: Cyclocross is an up-andcoming sport with races in and around Texas.

Texas Cyclocross is a guide to races in Texas.

You can also ask your favorite bike shop whether they have a team or run clinics.

Many of them do!

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models (left to right): Dan Pedroza; Daniel Curtin

CycloCross

Bike 101

Road Bike

BMX Bikes

Short for Bicycle Motorcross, BMX bikes are off-road sport bikes for stunt riding and racing. What started as a casual and fun way of riding has turned into a full-fledged scene and one of the biggest events at the X Games.

What Sets Them Apart: Handle well in dirt; sturdy frames for stunts and tricks; shorter wheel base; knobby tires; low saddle.

Where to Ride: Austin has several notable BMX parks and resources including the Ninth Street BMX park, Austin BMX and Skate Park, Empire BMX, and Central Texas BMX.

Comfort is king with these versatile machines built for speed, agility, racing, touring, and comfort. Consider a road bike if you want a bike that is comfortable, smooth and lightweight. Road bikes are very much all-purpose bikes that can be used for casual riding, commuting, and even racing. It doesn’t matter if you’re a recreational cyclist riding the streets of Austin or competitive racer out at the Driveway, road bikes are versatile enough to please a wide range of skill levels. Now, you definitely won’t want to go off-roading with these machines (see cyclocross bikes instead), but you will enjoy the smooth, stiff ride that road bikes offer on smooth roads and pavement. If you feel the need for speed, shop for a carbon fiber frame over an aluminum build. Carbon frames are more expensive, but worth it if speed is a priority.

What Sets Them Apart: Narrow wheels and tires for greater speed, less weight, and less resistance; drop-style handlebar that allows riders to find several comfortable positions for both climbing and descending; a wide variety of gearing options for both flat and hilly roads; lightweight components and convenient shifting locations near brakes.

Where to Ride: The beauty of a road bike is that you can ride almost anywhere on smooth surfaces. Austin’s bike lane and designated bike path options are growing daily. The Southern Walnut Creek Trail and The Veloway are two safe options for beginner cyclists because both are closed off to car traffic. Bicycle shops also have plenty of options for group rides throughout the week and weekends.

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Bike DATA

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A Tale of Two Cycle-paths D

Dustin Braden

photo by Weston Carls

ustin Braden rode his bike for almost 15 hours straight one day last year, and no, he’s not a competitive cyclist or a triathlete—he’s a pedicabber.

Megan Knight, 24, said she rides, on average, about 220 miles each week, but she also isn’t a pro cyclist—she’s a spin instructor.

Austin Fit Magazine did a side-by-side comparison between the pedicabber and the cycling instructor in a bid to find out whose legs work more in an average week.

What the data showed is that Knight generally rides more miles—nearly double the amount of her counterpart—but Braden seems to be working much harder since he’s pulling around hundreds of pounds every time his feet touch the pedals.

“I’m basically a big horse,” he said.

Braden and Knight both recorded data recently to see how many miles they rode in an average week.

The data collected is non-scientific and was recorded on apps used by cyclists, runners and triathletes to measure their mileage and caloric output.

Braden said his mileage varies, but found on weekdays he tends to ride about 20 miles and on weekend days that rises to about 30 miles, for an average of 100 miles per week considering a fourday workweek.

According to the data he collected, he is burning about 3,000 calories on each weekday and close to 4,500 on each weekend day for an average of about 15,000 thanks to all the weight he’s pulling around.

Knight teaches an average of about seven classes per week and takes another five for a total of 12 sessions, on average, and found that she rides about 19 miles per session, for a total of about 228 miles per week, far more than she had forecast prior to tracking her mileage.

“It’s a lot more than I was expecting,” she said.

“I obviously underestimated what I was doing.

When you’re doing indoor cycling it feels more like dancing than a cardio workout. When you’re on a treadmill you think `yeah, that felt like five miles,’ but when you’re done cycling you don’t feel like you just biked 20 miles.”

Data she recorded on her smartwatch showed she’s burning an average of roughly 500 calories per session for a total of about 6,000 calories per week, less than half of those burned by Braden in almost twice the miles.

“That’s really interesting,” Braden said after learning of the results. “The weight I’m pulling is definitely what’s contributing to that.”

The 26-year-old pedicabber said he got into the business when the drummer in his band, who was also a pedicabber, suggested he give it a try.

He’d been delivering pizzas in his car, which he didn’t enjoy, so he thought he’d give pedicabbing a whirl.

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Megan Knight

photo by Weston Carls

Always a fan of biking for fun, like most American kids, he Bike data wasn’t much of a cyclist when he became a pedicabber. What he found is that it takes a lot of time to get good at driving people around on essentially the back of a bike all day and night for hours at a time.

First comes the strength, then comes the stamina—much like any other sport. Festival weekends are always the busiest times, he said, and after South by Southwest recently he found that he had ridden for almost 15 hours.

“Once I got into it I found that it’s athletic, the money is pretty good, it’s social and you’re downtown in the social hub of the city but you’re not spending money and not getting trashed every weekend,” Braden said. “You can still be in the party but in a good way.”

In a sense, Knight’s story is similar—she was working a job she didn’t particularly enjoy and was looking for something where she could stay in shape with a social aspect.

The New Braunfels native who moved back to Austin after attending college on the East Coast said cycling is a way for her to get an intense workout in a short amount of time, similar to the type of training she did while swimming competitively at Marist College in Poughkeepsie, NY. After graduating, she entered New York’s world of high fashion—working for Michael Kors and Tommy Hilfiger. It wasn’t for her, though, and she’d become “complacent” and lost her passion for the industry.

She came back to Texas and knew she wanted to do something that kept her active. That’s when she saw LOVE Cycling was hiring for their new location on Fifth and Pressler and immediately applied.

“I got the job,” she said. “I love it. I feel like I really connect with that group of people and I feel like it was meant to be and that the stars aligned.”

Braden said he respects his cycling counterparts because, at the end of the day, they’re doing similar jobs—riding for a living. He said he was surprised at the results that showed he burns far more calories than Knight, though it makes sense since he’s constantly pulling around heavy loads.

“The bike and other stuff weighs about 150 pounds, and then you have to think that we’re hauling people,” Braden said. “A small person is 100 pounds, so imagine three jacked football players—when you’re hauling those guys you’re contemplating ‘why do I do this job?’”

Knight said the results weren’t that surprising considering the type of cycling the two do are completely different. Still, she said, people really shouldn’t compare themselves to others who do similar types of training because, while both are pedaling, they’re doing completely different workouts.

“It’s really about how hard you work and how far you can push yourself. For me, it’s all about working out and having fun and enjoying the 45 minutes I have with my riders.”

Do you wheelie love cycling? Here are some other ways to turn your passion into a career.

Compost Pedallers If you’re riding your bike regularly, you’re already doing something great for the environment. But what if you want to take that to the next level? Not only will you burn calories, but by collecting compost around the city, you’ll be a leader in setting the standard for sustainable living.

JimmyJohn’s This sandwich shop claims they deliver subs “so fast you’ll freak.” Feed your need for speed (and any deli meat cravings) by taking a delivery job with JimmyJohn’s.

University of Texas Police Department The University of Texas school system has their own police force, as well as their own police academy.

If you’re a loyal Longhorn who loves law enforcement, apply to ride around protecting the 40 acres.

Cycle Lead Some large gyms and bicycle shops hire cycle leads for group rides. They plan the routes, the class objective, educate in bike safety, and make sure nobody falls behind.

Bike Advocacy

I Want to Ride My Bicycle

W

ith a rapidly growing population, Austin faces the issue of catering to larger numbers–especially when it comes to transportation. Consequently, we are seeing a continual rise in Austin’s notorious traffic problem. Nonprofit groups like Please Be Kind to Cyclists and Bike Austin are putting forth the effort to offer resources and encourage residents to become more avid riders.

Choosing a bike over a car for your commute can help improve the traffic situation, benefit health, and reduce our carbon footprint. In a recent study conducted by the City of Austin, though, 40 percent of Austinites said they’d ride their bike to work if we had safer infrastructure. Better biking and walking facilities are currently in the works, but personal safety begins with an education and awareness of how to ride on the road.

Please Be Kind to Cyclists

Mission: Motivate global social change in the behavior of motorists and cyclists so both use the roads safely and with mutual respect, resulting in healthier, more harmonious communities.

Feeling Safe on the Road Don't be risky with your life! Be intentional with your actions. At Please Be Kind to Cyclists (PBK), we encourage riders to follow a system we call VIP: BE VISIBLE Light up your bike like a Christmas tree! Headlights, tail lights, reflectors, reflective tape, LED lights, helmet lights– making sure you are seen is the number one thing you can do to protect yourself. This means avoiding dark clothes when riding at night, too.

BE IN THE MOMENT Keep your eyes on your environment, surroundings, road, people around you, and avoid distractions. Don’t wear earbuds, or stare down at your phone or 06.16 / austinfItmagazine.com

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Bike Advocacy

When a Bike Lane is Absent It is fully within your right as a cyclist to take the full lane. This rule is also taught in Motorcycle Safety Courses because often we find folks on two wheels assuming cars are more entitled to be on the road than us—this isn’t true, and hugging the right side of a traffic lane can be a fatal mistake. In this scenario, when motorists inevitably try to pass, they often pass too closely. Taking the full lane will force a motorist to do what they do when passing another vehicle—change lanes all together–and pass at a safe distance. By the way, the law in Austin requires small vehicles to give vulnerable road users a minimum of three feet— and larger trucks and commercials are required to give six feet when passing.

If a cyclist is on a two-way road, with one lane in each direction, we can and should still take the full lane as needed, and decide when it is safe for us to briefly move to the right, allowing a motorist to pass.

Navigating Traffic First and foremost, if you aren’t an experienced rider, aren’t extremely familiar with your bike and its components (like brakes), and/or aren’t comfortable riding in heavy traffic, DON’T DO IT. Wait until you’ve ridden with more experienced riders, learned the ins and outs of your bike, and/or taken a safety class from a local bike shop, before venturing into the concrete jungle.

It’s true that cyclists are bound to abide by the same laws as motorists—we must ride as traffic.

But in reality this can be difficult because—even for experienced riders—bikes are human powered machines and we’re way more vulnerable to the laws of gravity (falling) and physics (accelerating on a hill, longer stopping distances). If you’re an experienced rider, following the VIP system while riding is the safest course you can take. On particularly dangerous routes or limited site stretches of road—like that curve and bend on south lamar near Uchi—it’s just best to take an alternate route and get out of heavy traffic all together.

For Motorists: Sharing the Road Cyclists are just as entitled as motorists to use the full lane.

Be patient and show respect for that person’s life. Failing to control your temper, speed, communicate intentions, or passing at a safe distance can mean death to the person on the bike next to you. Just like you, that person on a bike has friends and family–they could be your neighbor, coworker, friend—treat them like it.

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photo by ProfDEH

other devices while in motion.

BE PREDICTABLE Signal to other folks on the road when you intend to change lanes, turn, etc. If they don’t see you, use your voice!

Mutual Respect Being safe on the roads is a shared responsibility between all the different people using those roads. In driver’s education we are taught that right of way is something that should always be given—never assumed and asserted—and this is particularly important if you’re a cyclist or pedestrian who isn’t surrounded by a hunk of metal and airbags. When mutual respect is shown on the road, it involves a high degree of courtesy, patience, and genuine concern. We all need to work on developing empathy for each person’s desire to get home safely and without incident.

BIKE AUSTIN

Mission: Bike Austin improves quality of life for all of Austin and Central Texas by growing bicycling as a form of transportation, exercise, and recreation.

Bike Austin is a fantastic resource for individuals who are interested in cycling regularly.

Whether you’re new to riding, need some training for group rides, or looking for some extra confidence in traffic, there’s a class for that: One Hour Skills Workshop These sessions are designed for the the workplace. Bike Austin has worked with big names like Facebook and Google to provide the tools needed to get back on the saddle. Many employers offer incentives for staying physically active, and usually, biking to work qualifies.

Adult Learn to Ride So maybe you weren’t the Bike Rodeo winner back in elementary school or you haven’t ridden in decades. The old saying, “It’s just like riding a bike” often holds true, but Bike Austin will be there to catch you just in case you fall.

Group Riding Skills Group riding skills are a must for recreational riders. This is the opportunity to hone in on your abilities, like practicing stability, so that group rides don’t feel uncomfortable or cluttered.

Ride Leader Training Even if you’re already an expert, there’s a class for you (to teach).

Post your ride(s) on the Bike Austin ride schedule and get a group grinding around town.

City Cycling – Classroom/On Bike Riding in traffic is smooth when you’re prepared with the knowledge and skills to avoid potential conflicts.

4

Vinyasa BEGINNERS SERIES begin Every Month

9.13.16 VINYASA teacher training starts september 13

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vinyasa

PUBLIC CLASSES OFFERED EVERY WEEK

Smart Cycling Guide for Newbs Fitting a Helmet

When you shake your head from side to side, a correctly fitted helmet will stay in place.

Two-fingers width between eyebrows and helmet Side straps make a “Y” below the ear Less than ½-inch between your chin and the strap warn others when you are turning, slowing, passing or stopping

yield to any crossing traffic be predictable by riding in a straight line

Sharing the Trail

Give a clear signal when passing either by using a bell or your voice The most dangerous part of a trail is usually where another trail or road crosses, so be cautious and yield to any crossing traffic Always be predictable by riding in a straight line and warn others when you are turning, slowing, passing or stopping When riding with others, stay on your side of the trail

Riding at Night

Always use a white headlight and red rear light

Principles of Traffic Law

In all 50 states, bicyclists are required to follow the same laws as other drivers in most circumstances. There are a few key principles that underpin all U.S. traffic laws.

First Come, First Served Everyone on the road is entitled to the space they’re using. If you want to use someone else’s space, you must yield to whoever is using it.

Ride on the Right Never ride against traffic—this puts you in a position where drivers don’t expect you to be Yield to Crossing Traffic When you come to an intersection, if you don’t have the right of way, you must yield Speed Positioning The slowest vehicles on the road should be the furthest to the right and you should always pass on the left Lane Positioning Some lanes are wide enough for a car and bike to operate safely side by side. Ride a safe distance from the curb or parked cars—never ride in the gutter. When a lane is too narrow to share the road safely, ride in the middle of the lane Intersection Positioning When approaching an intersection, always use the rightmost lane going in the direction you’re riding Follow ALL Street Signs, Signals, and Markings

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ABC Quick Check

A: Air If your tires give a bit when you press with your thumb, they need some air.

B: Brakes When you squeeze your brakes hard, you should still be able to fit your thumb between the brake levers and the handlebars. Check that your brake pads aren’t worn out—if they are, replace them.

C: Chain, Crank, Cassette Make sure your chain is running smoothly—lightly oiled and free of rust and gunk—by spinning it backwards a few revolutions.

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Quick Release

If your bike has quick release wheels, make sure the release levers are securely closed.

CRASH CHECKLIST Locking Your Bike

To lock your bike, use a U-shaped lock, a heavy steel cable lock or a combination of the two.

Secure both wheels and the frame to an immovable object.

Get out of the street if possible, but don’t move if you are in pain Call 9-1-1 or have someone else do it If your crash involves a car, obtain the driver’s information (name, license plate number, contact and insurance information) If there are serious injuries involved, request a crash report from the police. If no injuries, fill out a “blue form” from the police ASAP, including witness, insurance, and contact information for everyone involved in the crash

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Take photos of the crash location, road condition, signs/signals, and condition of your bicycle and the car Go to the hospital to get checked even if you think you’re OK afm

06.16 / austinfItmagazine.com

Locations Throughout Austin to Keep You Riding

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& A&N

E &D& & & T & T A & T

SH&RE D D E D We do things differently in Austin.

“Dressing up” means Lululemon’s lifestyle wear or a pair of darkwashed skinny jeans. A walk or run at Lady Bird Lake smack dab in the middle of the work day is completely normal. Setting up your own office space at a local coffee shop is welcomed with open arms.

A “cold winter” is defined as 50-degree temperatures with an occasional gust of wind.

We have communities of hippies, hipsters, artists and fitness gurus— most of which are progressive about being expressive.

The art form of tattoos, in particular, are part of the cultural landscape here in the heart of Texas. Walk into any gym, yoga studio or fitness facility, and it’s highly likely you will encounter someone with a sleeve, a blade, or at least a bicep displaying some personalized art work—many with a story behind them.

By Lauryn Lax Photography by Brian Fitzsimmons

Eli Ohden, 28 Coach/Trainer at Atomic Athlete

Ask the Expert

AFM: What tattoos do you have? I have a handful of tattoos. I'll give you the top three most meaningful.

OBar – Family cattle brand My dad grew up on a dairy cow and horse breaking farm. When he was 5 years old, his dad and uncle were kicked and killed by a horse they were training. At that point, his family of five boys took a serious turn. I now have that brand as a reminder of how quickly life can change.

Also, if that had never happened, my dad may have never turned to sports, become a coach, and led me to where I am today.

Grow Up/Stay Young I got this a few years back on my birthday.

My parents came to the studio and wrote the phrases on my ankles. “Grow up” for my dad, the hard-nosed coach, and “stay young” for my mom, the dreamer. The artist tattooed them onto me right there. I think as fitness professionals we have to walk that line between fun and work every day. I know that I do.

Leaping Bunny – “Action Expresses Priorities” This November, I hit 10 years of being a vegan.

During that time, my diet has not slowed me down as an athlete. The leaping bunny is a vegan symbol/logo, and my artist helped me to create a more realistic version of it. He leaps right across my chest. And, the Gandhi quote “Action Expresses Priorities” applies to all aspects of life, but fitness in particular. You can talk about goals all you want, but until you take action, it isn’t truly a priority.

What was your first tattoo, and how did you decide to get it? My first tattoo was a vine that has grown up my side and over my chest over the years. Each leaf represents something in my life, family or important moments. I have 30 total leaves so far. A few of them are blank for my niece and nephews. When they grow older, they’ll help me pick out the designs. I also have one that’s the color of a rusty barbell to represent fitness and an atom symbol for my time at Atomic Athlete.

Did you know?

Inking people up is a physical feat in itself. Check out our exclusive interview with tattoo artist, Erik Axel Brunt, who speaks to the stamina needed for his job and how he stays in shape. He also gives great advice on what factors you should consider prior to getting a tattoo.

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Inez Escamilla, 33 Entrepreneur; Owner/Coach at Ignite Fitnez; Loose Cannon Industries AFM: What tattoos do you have that are most meaningful to you and what do they represent? Any stories behind getting them? 1. The tattoo for my mother is a combination of her favorite flowers, the iris and daffodil. Both grow in our yard, and she’d cut them and fill the house with them during my birthday month.

My mother is my hero and my role model—I try hard to live up to the woman that she is.

2. The tattoo for my dad is his signature that he uses on all the cards and notes he’s ever written me. Without his tough love I wouldn't be the strong woman I am today. My tattoos for my parents are daily reminders of their love and support, all they have sacrificed and done for me and my brother, which has afforded me the opportunities I've had in life.

3. My Hawk is my spirit animal. I can't sit still. I always am moving. I'm always dreaming of the next step, my next project, another place to explore, new things to try. I have the hardest time focusing. My hawk represent focus and vision.

4. My kickboxing upper half/ lower half dagger chick is representation of the fighter embedded in me. My parents put me in martial arts as a young child in order to learn discipline, courage and have the ability to defend myself and others. I was feisty growing up and have spent my entire life studying different forms of martial arts on and off when I have time. She's not just a representation of the physical fight but the mental and emotional fight that is necessary to achieve your dreams.

How do your tattoos define your own journey? My body is my canvas.

I have the ability to be, look and make it whatever I choose as long as I'm willing to put in the work. Each of my tattoos (with the exception of one from a wild spring break) means something important to me. They don't define me but remind me of my journey thus far.

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Brian Diego Allen-Aguilar, 36 Ultrarunner, Woodworker at Eagle's Nest Artistry AFM: What tattoos do you have that are most meaningful to you? I have a chest piece of a winged skull with red roses, flames, and a banner across the underside that says “earthbound.� This tattoo was inspired by the loss of both my parents to cancer, my father in 2009 to bladder cancer and my mom to pancreatic cancer in 2010. I took care of both of them, and the experience brought me to believe that we are all on a metaphorical (and literal) earthbound trajectory, and so we might as well live it up.

I also have a rib piece of a bald eagle standing on an American shield, which is about gratitude that I was fortunate enough to have been born into a country that has afforded me so much opportunity.

What was your first tattoo? My first tattoo was two of my initials on my shoulder blade, done with a homemade gun when I was 16. Seemed like a good idea at the time...WRONG! What do your tattoos represent to you? My tattoos thus far are a reflection of my experiences, whether it be getting sober, coming to appreciate being alive, or feeling gratitude for all the opportunities I have. All of which are related.

Any other tattoos in the future? Yes I will most likely get my other rib done, although I haven't yet decided what. And probably more after that, slowly and deliberately.

photos by Weston Carls

Katherine Kiraly, 26 Videographer Reel Texas Productions and CrossFit coach AFM: What tattoos do you have, and what are the stories behind them? I have two tattoos. A matching set on my shins and one going down my back.

My coach, Dave Hall of Redside CrossFit, was the tattoo artist—he has a parlor out of the gym.

The shins were his idea at first, but I wasn't sure since it was my first tattoo. Finally, I decided I really wanted them. This piece is really unique because not many people have their shins tattooed. They’re mandala flowers at the top and lotus flowers at the bottom. I picked the pattern to connect them.

At first I got them because I thought it would be different and the artwork would be really awesome. They mean a lot more to me now, as the mandala is a symbol that represents the universe—extremely complex and intricate, but everything always comes full circle. There are cycles that we go through in life that mirror the universe, and I feel like I've just gone through a cycle and started a new one. The lotus flower is a symbol of overcoming obstacles. It grows from the bottom of cloudy pools of water through the muck and blossoms into a beautiful flower at the top.

The other tattoo on my back is Polynesian tribal. I picked out each piece of it as the different symbols have meaning. It is symmetrical like

my shins, and both pieces are like my armor. The shark teeth represent ferocity and adaptability.

The spear heads express courage, dominance, and willpower. The turtle shell represents a shield as well as harmony and long life. I also had a lotus flower out at the top to match my shins and for the same reasons.

How do your tattoos define your story? I went through a lot last year and trained really hard for the CrossFit Open. Everything sort of came to a head on February 6 when I tore my ulnar collateral ligament in my elbow. It was a complete tear, and I thought I was going to have to have surgery. Everything really started crashing around me. It became really hard for me to coach, and I had to cancel my gymnastics seminars among other personal things. Two weeks later things started to resolve themselves, I didn't need surgery, and personal issues were passing. I went through a really tough time, but now I am better for it. Even though I can't compete in the open this year, I don’t see it as a disappointment. I was using working out as a distraction and ignoring other parts of my life. Getting hurt helped me take a step back and look at the bigger picture. It is an opportunity to move forward and direct my energy into other things until I am healed.

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Pat Cook, 39 Co-Owner/Coach at Athletic Outcomes AFM: What tattoos do you have that are most meaningful? That’s an easy one. The day Brittaney and I got married, we had a small wedding—just her and I and our photographer. We got all dressed up and went to the Cultural Center in Chicago and got married, took pictures and then, of course, went to the bar. We called up some friends to meet us, and when they came out, that’s when we told them we just got married. We hung out for a bit, celebrated, and then went to get tattoos. I have a “B” on my ring finger, and it rules.

What are the stories behind getting them? Stories?! Oh jeez, stories are for people who overthink their tattoos.

One tattoo is this battleship on my forearm, and I got it because I nailed this job interview. Nailed it!

Another tattoo is a small white star on the inside of my left elbow.

The shop should’ve won an award for “Dirtiest Tattoo Shop in the World,” but my sister and I got matching star tattoos there anyway, and it was a little terrifying. We tried to convince the artist to let us do the tattoos on each other, but for some reason, that was where he drew the line.

I have a tattoo of a smoking hot viking lady with big boobs just because I had some time to kill.

I also have one that is a screaming Native American skull, and I tell people that it’s my mom when she’s mad. She loves that joke.

What was your first ever tattoo—how did you decide to get it? My first ever tattoo was a dragon on my back. I got it cause as a kid I always thought that’s what you get when you get a tattoo. You know, like a snake around a dagger or something like that. Now I look at it, and it screams 1997! People tell me to consider getting it fixed or touched up or whatever, but screw it, it’s been there for a long time and it proves I’ve been alive for a while.

How do your tattoos define your own story? My favorite part about tattoos isn’t the story that they may define, but the glimpse of a timeline into a person’s life. You can probably tell a lot about who I was by looking at these things. I have serious respect for women who are rocking that lower back tattoo, because I know where and when they’re coming from. Now I realize we should just get a new tattoo every six months whether we need it or not.

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Taylor Dayne Loyd, 27 Strength and conditioning coach; Online and personal business, TDLfit AFM: What tattoos are most meaningful to you? I have quite a few, but the most meaningful would be: my traditional MOM tattoo on my arm; the words “Passion Over Consequence”; “Choice” on my hand; a wolf that says, “I’m going to show you how great I am”; a phrase that says “Live with Passion” What do they represent, and what are stories behind getting them? “Choice” is a reminder that I always have a choice regarding where I am and what I want in life. I can achieve that by simply making the choice to work for it, to do what it takes to get it. I was young and dumb, and heavily into drugs— meth especially—and was a regular user, but I was able to call it quits all at once. I would never say I was addicted because I made the choice to do the drugs every single time, and I eventually made the choice I didn’t want that life anymore. I quit in a single day and never did it again. No matter what, I have a choice to be a kind human, a brave human, and to make the right choice.

“Live with Passion” means exactly what it says: If you aren’t living passionately then what the f*** are you doing?! Passion is what makes life worth living, so find what makes your heart beat faster and bury yourself in it. Let it bleed out of you.

How do your tattoos define your own story?

They don’t define me. I get mine based on what makes me happy. It’s eye candy for me, and I want something that’ll make me smile when I see it.

Anything else you want to add? Simply put, ink is art. It doesn’t have to have some deep meaning behind it to be cool or worth getting.

If you like it, and it makes you happy, ink it up. I have a doughnut and dumbbell because I like it. That’s all. I have a bomb on my hand for no reason other than I like pop art. afm

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style

Bottled Up

by Bianca Morrison & Devyn Bernal

H

opefully by now, you know the hotter it gets, the more important it is to stay hydrated and drink H2O. Packing a water bottle can sometimes feel inconvenient—like attempting to keep it cold, not letting the condensation get in the way of your workout, or trying to ignore the bulkiness. That’s why we searched for the best water carriers to bring with you in your daily active lifestyle, so you’re ready to go when your friends invite you out for summer activities.

50 Strong produces smart and stylish bottles designed to meet individual needs and drinking personalities. They’re 100 percent and proudly made in America, and even better, they’re affordably priced. Each water bottle also sports a finger-friendly flexible lanyard that can be comfortably carried with ease. These low-cost yet high-quality bottles combine the classic feel of a traditional water bottle with innovative technology.

The Insulated Bottle goes above and beyond, keeping your water impressively cold for hours. Its 24-ounce hourglass shape is easy to grip, making it ideal for running or on-the-go workouts, plus it fits into a bike cage. The see-through bottle allows you to see the insulation that keeps the liquid chilled, unlike stainless steel insulated bottles. Furthermore, our favorite feature is the gel cap, an easy mechanism that doesn’t leave your teeth aching from trying to pull it open (like 90 percent of other water bottles).

The Tornado Mixer provides both style and practicality. One of the largest perks with this bottle is the “cyclone” shaker device, which is far easier to clean than a traditional shaker ball (and looks pretty sleek, too,) so no more inconvenience when cleaning out your protein powder. The shaker quickly mixes your powders, meal replacement shakes, or water flavorings and doesn’t leave behind unpleasant chunks. This 30-ounce bottle performs and looks like a professional-grade water bottle.

The Gym Bottle makes the hassle of staying hydrated at the gym a lot easier.

This bottle can hold your keys, cards, and cash, so you don't have to juggle a million things in one hand. It’s the perfect size at 32 ounces for constant hydration without having to carry around a bulky bottle.

The nozzle provides a sufficient stream of water with a chug cap, so there's no fuss in squeezing or biting to get your water–even the last couple of drops.

The Bübi Bottle, pronounced just how you think, is our next favorite carrier of our

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water bottle needs. This collapsible and portable, BPA-free beverage vessel is of medical-grade value, and also punctureresistant. It can store dry and wet goods, electronics, plus they can be heated over fire in less than 15 minutes to boil water for food or drinks, making it the perfect accessory for your next camping trip. Bübi strives to influence and support active lifestyles with eco-responsible products. Whether you choose the 14-ounce or 22-ounce option, Bübi wants to help you live flexibly. These compact and funcolored bottles are perfect for all activities, from fitness to leisure, to even gardening and travel. Although it’s slightly pricier compared to other water bottles, the Bübi Bottle is worth it.

In 2010, the creators of S’well were tired of seeing plastic bottles around the cities they lived in. With S’well bottles’ increased popularity and minimalistic sufficiency, their mission passionately continues to rid the world of plastic bottles. If you haven’t noticed the selection of beautifully crafted bottles at almost every gym in Austin, you’re missing out on the stainless steel and BPA-free magic that is S’Well. At 9, 17, or 25 ounces, S’well has the capacity to keep your drink cold for 24 hours, or hot for 12 hours. You can also sip your non-condensated S’well comfortably knowing that the purchase of a bottle benefits their many charity partners around the globe. And between us, the 25-ounce can fit a bottle of wine—not that we recommend taking that to the gym or anything. afm

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Lake Travis Zipline

Glide along the longest zipline in Texas at Lake Travis Zipline Adventures. Each Zipline tour is three hours long including five different ziplines that will give you the best views of Lake Travis and the Texas Hill Country.

BioLite Camp Stove

Blue Owl Brewery Tour

K1 Speed Track

Get a taste of F1 racing at K1 Speed Track, which features go-karts reaching speeds up to 45 mph. K1's fully air-conditioned, indoor tracks are among the largest in the nation! Once you've had enough racing, you can check out the collection of racing memorabilia, including race suits from famous drivers, racecars, and artwork.

iFly

Take dad where the dream of flight becomes reality at Austin’s own indoor skydiving experience, iFly. Indoor skydiving is the simulation of true free-fall conditions in a vertical wind tunnel. The entire iFLY experience lasts about 1.5 hours, and each flight is the equivalent of 1.5 skydives. Share the thrill with your dad while feeling completely safe.

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Located on East Cesar Chavez Street, Blue Owl Brewery is the place to go for sour beer tours. Get “behind the tanks” and learn about the intricacies behind this unique brewing process, then enjoy a tasting of four different sour varietals. There’s also a patio available for anyone who wants to hang out, stay awhile, and share a cold one with their dad.

Luggage Tag

For the dad who travels often, give him a custom, high-quality leather luggage tag. Each tag is 3 1/2 inches long by 2 inches high and comes complete with a stainless steel cable clasp so that it attaches solidly to your bag.

images courtesy of owenandfred.com; Blue Owl Brewery, BioLite, Zach Zupancic, Red Tricycle, Troop Ninety

If your pop is the outdoorsy type, the BioLite CampStove is a must-have for your next camping trip together.

It generates usable electricity for charging LED lights, mobile phones, and other personal devices. Burning only wood, the CampStove creates a smokeless campfire that can cook meals and boil water in minutes. Setup is easy, fuel is free, and flames are hyper-efficient with performance on par with white gas stoves.

O X Y MO R O N Hello S P E E D C U S H I O N. Introducing The Clayton. Maximal cushion. Minimal weight. So you can fly.

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r e m m u S e l p m i S g n i n i a t r e Ent style

ille Styles inaire Cam rd o a tr x e s s mmer with hoste our next su p y u r d fo e ts m a a e AFM te s and tr the best tip z to give you e n G o s w it

By G r e t c h . g n ri e th ga

Watermelon Skewers When it comes to summertime appetizers, I like to keep things simple so I’m not rushing around getting things ready when my guests arrive. Skewers of fruit and cheese are perfect because they can be fully prepped in advance and are great for serving a crowd.

Ingredients (serves 10) ½ seedless watermelon, cubed 1 - 8oz package of blackberries 1 block of feta, cubed basil leaves olive oil Maldon salt for seasoning Directions 1. On a skewer, add the watermelon, feta, blackberries, and basil so that they are layered.

2. Place finished skewers on a platter and drizzle with olive oil and sprinkle with Maldon salt, shredding any leftover basil and sprinkling on top as well.

Prosciutto & Melon Skewers The combination of salty prosciutto, creamy mozzarella, and fresh melon is pure magic. These skewers feel elevated enough for a party but are total crowd-pleasers…

Just make extras because guests will go back for seconds!

Ingredients (serves 10) 1 melon 1 package thinly sliced prosciutto, about 6 slices 1 container bocconcini basil for garnish Directions 1. Slice the melon in half and remove seeds. With a mini ice cream scooper, ball the melon into small 1-inch pieces.

2. Tear the prosciutto slices into halves and fold in a back and forth pattern until pieces are about 1-inch wide.

3. Using bamboo skewers, slide on the folded prosciutto, a bocconcini, and a melon piece, followed by another prosciutto slice and bocconcini.

4. Place all of the finished skewers onto a serving platter and sprinkle sliced basil on top for garnish.

Sriracha Street Corn This is my own twist on the Mexican Street Corn from La Condesa (if you’ve never had it, I highly suggest getting there as fast as possible and savoring an order with a spicy paloma.) This is probably the number one most popular item I have served at any backyard barbecue. Don’t forget to provide lots of napkins.

Ingredients 4 ears of corn, shucked and split in half to form 8 pieces extra-virgin olive oil garlic salt 1/3 cup mayonnaise (I prefer classic Hellmann’s) 1 tablespoon sriracha sauce a bunch of cilantro, roughly chopped a couple tablespoons of chili powder 3 limes, each cut into 6 slices course flake salt, like Maldon Directions 1. In a small plate, pour a bit of olive oil and roll the corn in it to evenly coat. Sprinkle all over with garlic salt.

2. Heat a grill or grill pan to high heat, and grill the corn until slightly charred, about 5 minutes. Turn occasionally to cook on all sides.

3. In a small bowl, combine the mayonnaise, sriracha, and a squeeze of lime juice.

Whisk to combine.

4. When the corn comes off the grill, slather it with the mayonnaise mixture, then sprinkle with cilantro, chili powder, and a sprinkle of coarse salt. Roll all the corn cobs around in the mixture to get it all evenly coated, and serve with slices of lime so guests can squeeze more juice as they like.

5. Embrace the messiness; I promise, it’s worth it.

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Camille’s Summer Entertaining Tips Hydration is key. In the heat of the summer, guests will drink more cold beverages than you ever thought possible. Set up a drinks station in a shaded area of the yard where everyone can pour their own beverages and go back for refills as many times as they like. I love to fill large drink dispensers with lemonade and infuse water with cooling mint and cucumbers. They make the bar look amazing while ensuring that there’s always a nonalcoholic option to quench guests’ thirst.

Easy breezy decor. For outdoor gatherings, I stick with a laid-back centerpiece that won’t wilt in the heat.

A big wooden bowl looks so cheerful when filled with lemons and limes, wildflowers gathered in Mason jars make for a casual arrangement, and pots of herbs or succulents can be sent home with guests for impromptu party favors! And don’t forget, when serving food family-style, beautiful platters filled with abundant food can be an inviting centerpiece all on their own.

Austin Fit’s Healthy Tomatillo Salsa Ingredients 6 tomatillos, husked 1 small jalapeño 1 large shallot 2 garlic cloves 6 sprigs cilantro 2 Tbsp lime juice

Don’t forget food temps.

When I worked in catering years ago, I quickly learned that when it comes to serving food outside on hot days, room temperature is best. Fresh crunchy salads, sliced grilled meats and light sandwiches can hang out on a buffet for a while without wilting in the heat. And most importantly, you won’t be fighting the losing battle of trying to keep cold foods cold in the summer heat.

ROGUE RUNNING ROGUERUNNING.COM

Directions 1. Roughly chop tomatillos, jalapeño, and shallot.

2. Place all ingredients in food processor and blend until desired consistency is reached. For a smoother puree, add ¼ cup water while blending.

3. Serve with Beanitos Black & White Bean Skinny Dipper chips. Enjoy!

AFM Does Cold Brew Coffee Three Ways Marinade 8 oz caramel Cold Brew 2 Tbsp maple syrup 3 cloves of garlic, minced 1 shallot, roughly chopped 2 sprigs of rosemary, torn 1 Tbsp pink peppercorns, crushed 1 tsp sea salt

Cocktail 6 oz Cold Brew 1 oz Rumchata 1 oz butterscotch Schnapps Float ½ oz cream

photography by Weston Carls

SPEED CUSHION FLY THE CLAYTON AT THESE RETAILERS

Popsicle 8 oz caramel Chameleon Cold Brew 4 oz full-fat coconut milk 2 Tbsp honey 1 tsp cinnamon

06.16 / austinfItmagazine.com

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Wellness

Zika: Fight the Bite Day & Night

C

urrently, there are no reports of any mosquitoes in the continental U.S. carrying the virus. Zika only exists here because of travelers who have gone to countries with active Zika virus transmission, were bitten by a mosquito Zika carrier, and then returned to the U.S. Zika is only transferred from human to human through sexual contact, infected blood products, and from pregnant mother to baby.

The CDC is making a strong recommendation to take extra precautions this summer to avoid getting any mosquito bites. If a mosquito bites someone who is infected with Zika, they can become a carrier and pass it on to offspring—in which case, the virus will spread faster in the U.S.

Did you know?

It only takes a teaspoon of water for mosquitoes to breed.

Key Concerns Microcephaly Abnormally small head size in babies

Remember the THREE Ds DRESS in light colored, long-sleeved, loose fitting clothes DRAIN standing water DEET or use other EPA-recommended insect repellents

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Zika Virus Vectors Aedes species mosquitoes This particular species also transmits Dengue and Chikungunya viruses, but are not carriers of West Nile

illustration by Claire Randt

Guillain-BarrĂŠ syndrome Immune system attacks nerves, causes severe muscle weakness

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Healthy Helpings

It’s been said that yoga is good for the body and mind, but a recent study questioned exactly how beneficial it is for your brain. The researchers examined 25 adults over the age of 55 who had mild cognitive impairment, mostly with memory or issues that preceded Alzheimer’s disease. The participants were randomly assigned to complete either a three-month course in yoga and meditation, or to practice memory-training exercises, consisting of skills and tricks already known to boost memory. At the end of the study, the two groups saw similar improvements in their verbal memory, which is the type of memory used when people remember names or lists of words. But those who practiced yoga had greater improvements in visual-spatial memory, the type of memory used to recall locations and navigate while driving.

In many health-focused studies, participants are asked to change a single variable to highlight its effect on our lives or bodies. However, researchers at the University of California, Santa Barbara, took an opposite approach by challenging the minimalistic method. They wondered if it was better to address all of our bad habits at once rather than try to make incremental changes to our lives. The study, published in the journal Frontiers in Human Neuroscience examined 31 college students, who tend to have flexible daily schedules, through a series of physical, cognitive and emotional tests and gave them brain scans. While half of them continued with their regular routines, the other half overhauled their lives completely. They were put on a schedule of frequent forms of stretching, exercising, and meditation, in addition to attending lectures on nutrition and sleep. After six weeks, a final assessment was completed. The control group showed no changes, while the other group reported improved mood and self-esteem. Additionally, aside from becoming stronger and more flexible, brain scans showed an increase in ability to focus. http://bit.ly/1WBBynj

66 austinfItmagazine.com / 06. 16

According to a study conducted by Canadian researchers, drinking diet soda and other artificially sweetened beverages during pregnancy is associated with having overweight 1-year-olds. They looked at 3,033 mothers who delivered healthy babies between the years 2009 and 2012, and had completed diet questionnaires during their pregnancies. Then they examined the babies when they were a year old. Out of all the women who took part, almost 30 percent drank artificially sweetened beverages during pregnancy.

After controlling for maternal body mass index, age, breastfeeding duration, maternal smoking, maternal diabetes, timing of the introduction of solid foods and other factors, the researchers found that compared with women who drank no diet beverages, those who drank, on average, one can of diet soda a day doubled the risk of having an overweight 1-year-old.

The study’s findings, published in JAMA Pediatrics, found no association with infant birth weight, suggesting that the effect is on postnatal, not fetal, growth. The mother’s consumption of sugarsweetened drinks was not associated with increased risk for overweight babies. http://bit.ly/1Zxzf2S

photos courtesy of huffingtonpost.com;

http://bit.ly/1XuR43T

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FAQ

Q

By Devyn Bernal

A

Dr. Jennifer Gordon of Westlake Dermatology touches on what active Austinites should and should not do for smooth, healthy skin.

What is the most pressing and dangerous skin issue you see athletes come into contact with? The most dangerous skin issue in athletes is skin cancer. Outdoor training, especially in the Texas sun, puts athletes at a higher risk of developing skin cancer. Among the reasons is that athletes who train for multiple hours outdoors have a difficult time reapplying sunscreen for many reasons (sweat, availability, timing) and finding a sunscreen that works well when sweating can be a challenge. I recommend at least an SPF 30 or higher and broad spectrum sunscreen or sunblock. SPF-embedded clothing, hats, and eye protection all help as well.

The most pressing issue sometimes differs. I’ve had patients concerned about everything from rashes and odors to acne and calluses. For many athletes, the long-term effects of sun other than skin cancer are often what brings them into my office. This includes freckles, wrinkles, red spots, and texture changes (what we think of as “aging”). We sometimes forget that not only does UV radiation cause skin cancer, it also causes us to age. While there are plenty of more personal options that your dermatologist can inform you about, prevention is the key—and starting from a young age is even more important.

ing fungal infections) are two common conditions that can occur with heat and moisture—the epitome of post-workout. The sooner you can get your sweaty clothes off, the better. However dry-fit gear can help because it wicks away sweat from your skin. There are gentle cleansing wipes that I often tell people to put in their gym bag or car so you can at least wipe off the sweat to troublesome areas almost immediately after your workout. There is no magic number of minutes that will keep you clear, but I would say within the first 30 to 60 minutes would be ideal to wash off the sweat and change clothing.

What defines “sun damage,” and what is the best way to prevent it when spending the summer playing outside in Austin?

Sun damage is technically considered actual DNA damage to your skin cells that is caused by UV radiation. The results of this are damage like sunburns (and tans!), freckles, moles, red/brown spots, wrinkles, sagging, and eventually skin cancer on the skin. I love Australia’s prevention slogan: Slip on a shirt (or SPF clothing), slop on sunscreen, slap on a hat, seek shade, and slide on some sunglasses. These are the best ways to prevent the harmful radiation of the sun. afm

68 austinfItmagazine.com / 06. 16

illustration courtesy of freepik.com

How necessary is it to wash off after a sweaty workout, and in what time frame do you recommend? Acne and rashes (includ-

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Fitness

Breaking Dad Bod

By Gretchen Goswitz

A

bout a year ago, a new phenomenon appeared in popular culture. The term “Dad Bod,” according to Urban Dictionary, was coined to refer to a male body type that is best described as “softly round.” It was built upon the theory that once a man has found a mate and fathered a child, he doesn't need to worry about maintaining a sculpted physique.

Women experience an obvious body change during pregnancy, but often, their male counterparts do too. Even after the child is born, time that was once dedicated to routine exercise is typically replaced with diaper changing and bottle feeding. However, it is possible to manage workouts and family time, with minimal sacrifice.

We turned to fatherly fitness professionals in our community for their advice on how to find balance. Breaking the Dad Bod stigma isn’t about getting chiseled abs or bulging biceps. It’s about staying healthy, setting an example for future generations, getting active as a family, and (bonus!) freeing up time for your partner.

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Troy Taylor

Regional Director/Coach at Orangetheory Fitness Jayda, 6 years and Londyn, 2 years How did your body change after your first child was born? Has it been easier, harder or the same with your second child? I'm in the business of fitness and staying healthy—something I hope to pass along to both girls—so my regimen and body didn't change much because I try to stay pretty disciplined four to five times per week. The second one just makes me want to work harder to stay in shape for them long term. Londyn is the active one; I burn calories every day just trying to keep up!

How do you juggle fitness, family, and running a business? There's no juggling, it just comes day by day. You can try to plan all you want but love takes over and things just fall in place. I wish I could spend more time with them actually. What I’m finding is that coming home to the kids is as pertinent as making our first million dollars.

What’s your best piece of advice for new dads?

Stay close and realize that time flies when it comes to the little ones.

I'm definitely not where I want to be with the time thing. If you want to become good at anything in your lifetime, become great at loving your kids and be there to watch them grow.

photography by Brian Fitzsimmons

How do you encourage your kids to get active with you? I’m working with two totally different beautiful creatures.

Jayda is the artistic and creative one.

And then there’s Londyn, who is Miss “I can move mountains.”

Honestly, my job is minimal in this respect.

They are both motivated by their curiosity and intellect. I merely have to suggest something different and they are pretty much up for it. I know that whatever they set their minds to they will achieve. I'm truly blessed and grateful to have them on my side.

Jeremy Thiel

CrossFit Central, Co-Founder Jacob, 3 years 8 months and Lilian, 5 months How did your body change after your first child was born? Has it been easier, harder, or the same with your second child? Since getting married six and a half years ago I have steadily gone from 195 pounds to 224 pounds. That's 29 pounds of weight gain.

Mind you, much of that was lean mass and good old fluff around the middle, but it's not where I feel comfortable. On March 20, a few months after my baby girl was born, I made the decision to get back down to 195 pounds. by August.

In mid-May I weighed in at 208 pounds On the move!

What are the keys to your fit dad bod? Stress management is key. I recently took up the Wim Hof method for breathing and contrast therapy (hot/cold showers) to aid in recovery and stress management. I'm also running 25 to 30 miles a week to help relax my mind. This also helps manage sleep deprivation.

What are your top three tips for helping out-ofshape dads get their body back? 1. Get a mountain bike and ride around Lady Bird Lake three or four times a week. It's great physical exercise and also allows the body to stay in a resting state.

2. Drink half of your bodyweight in ounces every day to help with hydration and circulation of waste and fluids in the body.

3. Lift free weights to stimulate muscle growth and testosterone.

How do you encourage your kids to get active with you? Being active is a lifestyle. We live it, eat it, and breathe it. Our children know no difference. We are always on the move with a Concept 2 rower at the house, running around town lake with the BOB stroller, or setting up an obstacle course in the backyard to play.

It's very routine for our son to ask us to count his sprints down the hall for end of day actives. He is just playing a game and he demands a 3-2-1-Go countdown.

06.16 / austinfItmagazine.com

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Fitness Dane Krager Online Only!

Dane’s Dad Bod Workout, Done quickly and daily.

Owner/Coach at Dane’s Body Shop Duke, 2 years and Stellan, 5 months How did your body change after your first child was born? It was hard on the back and shoulder, structurally. You see, holding my first born was like holding a stability ball half-full of water, with an ambitious little red-headed honey badger inside of it trying to get out. Proper workouts and focus on my structural mobility at the Shop took second place to my stability ball holds at home, which played a toll on old football injuries. However, I was able to maintain a relatively healthy diet, while doing squats and baby curls at home to suffice my fitness role at work.

Has it been easier, harder or the same with your second child? It has been noticeably easier to adjust to the addition.

Still difficult, but happy to say I am able to manage business and workout time better around my family schedule. My wife and I are both better prepared, and enjoying our stride with the firstborn.

What’s your best piece of advice for new dads? I rarely give any advice other than: “Be prepared to be unprepared.”

And, “Save energy, somehow, for when you come home to your family. Your attention to them is venerable.” afm

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photography by Brian Fitzsimmons

How do you juggle a family, a business, and fitness? It's not simple, but there's a mixture of things that I've been fortunate enough to find: Primarily, a wonderful wife that is a driven and loving mother to our two boys. Additionally, an incredible team of coaches and management at the Shop, who all understand our culture and mission thoroughly. Moreover, an overwhelming desire to live happily, and in good health.

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Fitness

Create Your Own Cycling Class

By Kelsey Brown If the number of new studios opening in Austin is any indication, indoor cycling is a trend that has people excited to get sweaty on a stationary bike. While indoor cycling may interest you, stepping into a cramped room full of strangers can be intimidating. If that doesn’t scare you, the hefty price tag of many cycling studios might. But that doesn’t have to stop you from enjoying your own heart-pumping ride. Here are a few easy steps for creating a fun and challenging indoor ride all on your own.

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The Set-Up

Resistance Increases by turning a knob or lever. Adding resistance allows you to ride hills of varying intensities. Don’t be afraid to add gear. More resistance means more force produced per pedal stroke, which means more calories burned. Hill work is also great for improving muscular strength and endurance.

A quick test for resistance: Are you bouncing on the saddle?

If so, you’re using momentum (the flywheel is doing the work— not you).

Take a few minutes to get set up to maximize power and ward off injuries down the road.

Saddle height Stand next to the bike and bring your leg to 90 degrees. Raise the saddle to hip bone height and then hop on. At the bottom of the pedal stroke (foot at 6:00 on a clock) the knee should have a 25 degree bend. To ensure you’re not riding too low, have the saddle as high as possible without your hips rocking as you pedal.

Saddle fore/aft Move the pedals so they are horizontally aligned (feet at 3:00 and 9:00). The knee of the front leg should be right above the ball of your front foot. Too far forward, and you put excess pressure on the knee; too far back, and you undercut power.

Handlebar height This is about comfortability. You should be able to maintain a slight bend in the elbows and reach the handlebars without rounding your back.

Body position Begin with a quick check: Shoulders down and back, open chest, slight bend in the elbows, loose grip, knees tracking with the toes, and ankles flexed.

The Basics

Speed and resistance are the core elements to consider when building your ride.

Speed Falls between 60-110 revolutions per minute (RPM). A good “base pace” (warm-up or between intervals) is 80-90 RPM. Speed work is between 90 and 110 RPM and hill work is between 60 and 80 RPM. Don’t have a fancy bike that measures speed? Put your right hand over your right leg and count how many times they hit in 15 seconds. Multiply that number by four, and that’s your RPM.

Put it Together Looking to improve aerobic capacity and muscular strength on limited time? Aim for high intensity intervals. These can include short and steep rolling hills or quick and fast repeated sprints. High intensity sprints/hills should be anywhere from 10-45 seconds, followed by longer recovery periods (2-3 times longer than interval).

Hoping to build an aerobic base or train for a long race?

Include long, moderately intense intervals. Hill/speed intervals can be 4-15 minutes, but resistance and speed are less intense (you can hold a conversation). Since intensity is lower, recovery can be shorter than or equal to the length of the interval.

Include standing work or jumps (repeatedly standing and sitting in a controlled manner) to add variety to your ride—but avoid curls, crunches or anything else you’d never actually do on a bike. Why? You have to lower your resistance and speed— meaning you aren’t burning many calories—and you’re not lifting enough weight to create muscular strength or hypertrophy.

Let the music be your guide. What most people love about a killer cycling class is the instructor’s integration of music into the workout. Use the natural surges in songs (like the chorus) to add in standing sprints or a small burst of speed. This is an effortless way to add variety to your ride.

Finish with a couple easy minutes and a few stretches. Then walk out knowing you just crushed a cycling class created by your biggest fitness advocate—you. afm

30-Minute Sample Ride Drill

Time

Song

Warm-up (80–90 RPM)

3 min

Roses (Zaxx Remix) – The Chainsmokers

Hill with Increasing Resistance + two standing sprints on chorus (60–80 RPM)

3 min 45 sec

Reflections (Milkman Remix) – Misterwives

Short sprints on flat road (sprints 100–110 RPM)

15 sec sprint/15 recovery for 3 min

WTF (Where They From) – Missy Elliot

Long, steady hill, seated pushes on chorus (60–80 RPM)

5 min

Zombie – The Cranberries

Jumps (80–90 RPM)

3 min 30 seconds

Love Never Felt So Good (Fedde Le Grande Remix) – Michael Jackson

Long, fast flat (holding 90–100 RPM)

4 min

Indian Summer – Jai Wolf

Fast flat (90-110 RPM) with standing sprints against resistance on chorus

3 min 45 sec

Young and Beautiful (Cedric Gervais Remix) – Lana Del Rey

Cool-down (80–90 RPM)

4–5 min

Ohio (Filous Remix) – Damien Jurado

06.16 / austinfItmagazine.com

75

Fitness

Closing the Gap

Although female athletes typically have sufficient mobility in the upper and lower body movements, many need to seek improvement in trunk stability to be more powerful and less injury prone.

By Diane Vives, M.S., C.S.C.S., N.S.C.A.-C.P.T., F.M.S.

1/ Tall Kneeling Halo Purpose: Use a symmetrical kneeling stance in order to place the emphasis stabilizing the hips and torso while challenging it with an upper body movement.

• Start by setting a kneeling stance with knees hip-width apart, hips fully extended, and stacking the shoulders directly over the hips. There should be a straight line from knees, to hips, to the shoulders.

• Hold the kettlebell by the horns with bottom up and just in front of the chest.

• Create a circular halo by reaching with the bottom of the kettle bell over one of the shoulders, continuing behind and across the back of the shoulders, and then over the opposite shoulder to return to start position.

• During the halo movement you may shorten the circle to around the head, or challenge yourself to a lower and larger halo around the shoulders if you have the shoulder mobility to do so.

• Key here is to make sure that nothing below the belly button moves or changes. Stay as tall as possible and don’t lose height during the movement.

1

2

3

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photos by Brian Fitzsimmons performed by Brooke Ehlinger, CrossFit South Lamar

I

f we want to perform at our highest potential, we need to have a strong foundation of movement quality. Just as getting the proper nutrition and recovery are vital to us reaching our personal best, we also must keep a mind’s eye on this movement baseline. Research tells us that female athletes (and I consider everyone an athlete at some level) have trends in movement that we see more often in females than in males. The best and sure way to know is to use the Functional Movement Screen (find professionals that can screen you at functionalmovement. com) to individually determine what a female athlete’s movement baseline is and whether they truly fall in this category and need specific exercises for trunk stability.

If we are simply judging off the trends and evidence provided by the research, typically, a female athlete has sufficient mobility in the upper (shoulder complex) and lower (hip complex) body movements, yet lack the appropriate trunk stability. Trunk stability acts in creating a more solid connection, resists extension forces, and is a conduit for the energy and force transfer. This is key to connecting the upper and lower body movements and also plays an important role in position and posture when performing larger multi-joint movements, which are often used in training such as squats, cleans, snatches, sprinting and kettlebell swings—to give you just a few examples.

So if you fall into the category of trunk stability being your “weak link” like the majority of female athletes, supplementing your training program with movements that will improve trunk stability could be key to getting your training to the next level. Additionally, if this is your “weak link”, it makes sense to be cautious and reduce or back off the heavy loads during these bigger movements that require good trunk stability. (At least for now.) It’s the idea of taking one step back in order to take three big steps forward. This concept is sometimes not popular at first.

But over my 15 years of experience, the athletes willing to take the path of investing in this movement quality get to reap the benefits of reaching their goals more quickly.

And you will possibly lower your risk of injury when you are ready to make that push for conditioning, strength, or power again.

1

2

2/ Plank Diagonals Purpose: Focus on static motor control and maintaining torso and pelvic position during the opposing limb movement.

• Start in a plank position on your elbows with feet at hip-width apart with toes pulled toward shins.

• Using slow controlled movement, lift the opposing arm and leg just off the ground. Make sure not to lift higher than shoulders and hips so that you do not collapse your torso or hip position.

• Also be conscious of maintaining head and neck in line with torso.

1

2

3

3/ Clock Walk Purpose: Focus on static motor control with a 3-point base of support to challenge stabilizing the transverse plane and upper body dynamic stability.

• Get into a push-up position and then stack the feet allowing one foot to create a pivot point.

• Start the movement by taking small steps with the hands side-ways moving in a circular pattern.

• Make sure that you maintain your torso position with hips and shoulders staying parallel with the ground.

1

2

3

4/ Upper Body Box Jump Purpose: Add an upper body power movement while maintaining the plank position. This also allows the impact to be reduced by landing on the box with a controlled step down.

• Get into a push-up position between two steps or boxes that are 4”-8” in height. Start low and master form.

• Quickly perform a dip and drive by flexing and extending the elbows and shoulders to perform the upper body jump.

• Land on the step with a controlled landing with a focus on reducing the impact as much as possible.

06.16 / austinfItmagazine.com

77

REPLACEMENT LOVE HANDLES

Events

... IN CASE YOU LOSE YOURS IN THE PROCESS photo courtesy of Governor Rick Perry, flickr.com

R

FITNESS

INDOOR ROWING

Featured X Games Austin

Sports and Outdoors

June 2-5

X Games Austin Circuit of The Americas

THE COOLEST WAY TO GET FIT IN AUSTIN!

A major event celebrating the combination of extreme sports and lifestyle, with more than 250 of the best action sport athletes competing for the most coveted medals in skateboard, BMX freestyle, motocross and more. xgames.espn.go.com June 19

Anyone can learn to play!

Hockey Leagues for Youth and Adult, Beginner–Advanced Instructional Hockey Classes for Youth and Adult.

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Lake Pflugerville Triathlon Pflugerville Continue this Father’s Day tradition and swim 500 meters, race 14 miles on the bike, and finish with a three mile run. It only gets bigger and better every year. lakepflugervilletri.com June 24-26

Fit Foodie Race Weekend Austin The most delicious race ever returns with a huge lineup includ-

78 austinfItmagazine.com / 06.16

ing three-days of events that get your mouth watering and your heart pumping. Calories burned equals calories earned, right? fitfoodierun.com June 25

wooded trails, and creek bed crossings; every runner is sure to find a favorite stretch of this memorable trail. traverserunning.com

Food and Drinks

Keep Austin Weird Fest & 5K Downtown Austin Anything is possible at this decade-old Austin extravaganza.

Run, skip or race through the streets of downtown Austin wearing the wackiest costume.

Unofficially known as "the slowest 5K you will ever run," this race is designed for amusement and fun. keepaustinweirdfest.com

TX German Bier and Kase Festival Austin Saengerrunde and Scholz Garten Texas craft breweries bring their best German-style bier (beer) to this annual festival and grilled kase (cheese) competition. Live music and local vendors will round out the event. txgermanbierfestival.com

June 25

June 23-25

Capt’n Karl’s Trail Series Perdernales Falls The Capt’n Karl’s Trail Series begins on the hilly, steep and rocky trails of Pedernales Falls State Park along the Pedernales River. Located nine miles east of historic Johnson City and only 43 miles west of beautiful Austin, it features incredible vistas,

Watermelon Thump Luling Nothing says summer quite like watermelon. Thousands enjoy this timeless Texas tradition honoring the nutritious, wonderful watermelon. The Watermelon Thump hosts a carnival with kiddie rides, beer garden, plenty of great food booths,

June 4

06.16 Submit your event online at austinfitmagazine.com

the Texas Festival Orchestra, under the baton of renowned conductors, including Christoph Campestrini, Vladimir Kulenovic, Linus Lerner, Charles Olivieri-Munroe, Perry So and Carl St. Clair. festivalhill.org June 25

African American Book Festival George Washington Carver Museum This free, annual literary event showcases new works by and about African Americans. Notable speakers and authors will discuss their works and facilitate conversations. aabookfest.com

Lifestyle

photo courtesy of KUT

June 9-12

Featured Republic of Texas Biker Rally

Republic of Texas Biker Rally Travis County Exposition Center and Sixth Street The state’s largest motorcycle gathering attracts thousands of bikers for rides, parades, and music. rotrally.com

Stop Traffic...or Yoga Class One of a Kind Leggings & Capris

June 17-18

children's entertainment, dances, arts and crafts, champion melon judging and auction, world champion seed spitting contest with cash prizes, rodeo Friday and Saturday nights, a giant parade (with Tamron Hall, co-host of NBC's Today Show as this year's grand marshal). watermelonthump.com

Arts

June 5

Concerts in the Park Long Center Kids frolicking, couples lounging on blankets, old friends kicking back in their folding chairs, lone bicyclists and pedestrians who have been distracted from their destinations—all united by the sound of music. The Hartman Foundation’s Concerts in the Park, presented by the Austin Symphony Orchestra, brings together ardent enthusiasts and unwitting attendees alike just as similar events did in town

centers years ago. austinsymphony.org/events/ June 9-12

ATX Television Festival Austin ATX Festival is the first festival devoted to television's history and future. It functions like a traditional film festival with premieres of new series, current hits, and cult favorites. ATX Television Festival also offers access to the industry's leading professionals with cast and creator Q&As and panels focusing on innovation in both production and content delivery. atxfestival.com June 11- July 16

Round Top Music Festival Austin More than 90 young artists will be in residence, arriving on June 5 to study with distinguished international faculty.

They perform on weekends as

Solstice Festival Pan Am Park and Various Locations This annual music festival celebrates the local Austin music community. The festival is held at Pan Am Park, but unofficial parties are held at various venues around town during the weekend. solsticeatx.com

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June 18

Central Texas Juneteenth 2K, Parade & Celebration MLK Blvd. and Rosewood Park Juneteenth, also known as “Freedom Day” or ”Emancipation Day,” is the oldest known African American celebration commemorating the end of slavery. This annual event features a 2K walk/run, parade floats, and entertainment and celebration at Rosewood Park. juneteenthcentraltexas.com

(512) 743-8906 | www.chachaleggings.com 06.16 / austinfItmagazine.com

79

Race Calendar

photo by Brian Fitzsimmons

Featured Keep Austin Weird 5k

80 austinfItmagazine.com / 06.16

June–August Submit your event online at austinfitmagazine.com

June

July

June 4

July 2

Texas 4000 Atlas Ride 25/50/70 Miles Cedar Park

Rainbow Dash 1M Fun Run San Antonio

July 23

Waco Kids Tri Waco July 24

July 4

Texas Switchback Dripping Springs

Freedom 5000 Austin

June 5

July 5

Keep Austin Caring 5K Austin

Instep4Life 5K Run San Antonio

June 9

July 8

Maudie’s Moonlight Margarita Run Austin

Caleb 5K Austin

TriWaco Triathlon Waco July 30

July 9 June 11

XTERRA Muleshoe Off-Road Triathlon Spicewood June 12

MOXIE TRI for Youth Cedar Park

Feed the Hungry Fun Run Marble Falls

Glorify! Grow! Go! 5K San Antonio

August August 7

Inspire Kids to TRI Triathlon Cedar Park Tour de Jalapeno 2016 San Marcos

July 14

Coaches Coalition National Championship Austin

August 21

Habanero Hundred Smithville

July 16

Dog Days of Summer 5K Austin

Capt’n Karl’s Trail Series – Muleshoe Bend Spicewood

June 17

Midsummer Night’s Dream Women’s 5K Run/Walk/Jog San Antonio

CenTex Race Series – Hot 2 Trot 5K Killeen

June 18

Corvell Creek Critters 5K Waco

Dos Rios 5K splash and Dash New Braunfels Vern’s No Frills Georgetown June 19

Lake Pflugerville Triathlon Pflugerville

Orange Leaf Half Marathon New Braunfels SARR Women’s 5K San Antonio Vern’s No Frills 5K Georgetown

June 25

Capt’n Karl’s Trail Series Pedernales Falls

July 17

Marble Falls Triathlon Marble Falls

Keep Austin Weird 5K Austin

July 22

Fit Foodie Run Austin

El Chupacabra de San Antonio 5K/10K San Antonio 06.16 / austinfItmagazine.com

81

RUNLABAUSTIN.COM

Discover!

Olympian Profile

Q&A

Kaitlin Petrillose Specialty: Pole Vault

What is your prep routine on competition day? I used to have a ritual but I decided to do away with it. I didn’t want to be confined to something. I didn’t want to feel like, if one piece of my routine is missing, then it’s going to throw me off. Plus, if I don’t have a ritual before practice, I’m not going to have one on the day of competition.

I always pray with my teammates though. And my boyfriend calls me to pray before every competition and that always calms my nerves. He also has me borrow his cross when I compete.

82 austinfItmagazine.com / 06.16

How much longer do you want to keep pole vaulting? For as long as my body keeps up with it. I’m holding up really nicely. I’ll be sore, but I haven’t had anything that’s keeping me back. Staying healthy is the priority.

You qualified for the Olympic Trials in 2012.

What differences are you experiencing four years later? Well, the standards are higher. The height that needs to be cleared in order to qualify is higher.

The difference is that I’m more mature. In 2012 I was only 19 years old, and I definitely wasn’t mentally prepared. This year, I have more knowledge, and far more experience. I’m definitely more confident than I was in 2012. I’m still dealing with mental blocks and mind games, but I’m coming out of those.

I won Indoor Nationals in 2014 and then no-heighted at Outdoor Nationals that same year. The following year I no-heighted at Indoor Nationals. I choked at 2015 Regionals and didn’t even make it to Outdoor Nationals. This year, at 2016 Indoors, I finally beat that mind game and pressure I had put on myself and ended up placing fifth. photo by Brian Fitzsimmons

How did you get into pole vaulting? I moved to Austin in 2007, and I wasn’t in any sport at the time. I had started gymnastics but I realized I was getting too tall and too old to have a gymnastics career. I tried cross country and my coach knew I had a background in gymnastics, so he suggested I try pole vaulting. I tried it January of my freshman year of high school, had no idea what it was when I started but I’ve been catapulting myself over the bar ever since.

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