July 2014 - Austin’s First Responders Issue by Austin Fit Magazine

Reviews What's New and Where to Buy It AustinFitMagazine.com

Fire, Police, EmS

Fitness in the line of SErvice July 2014

“Riding a bike is a great stress reliever for me. My favorite ride is definitely riding around Town Lake in the morning. Seeing the sun come up on the lake. Seeing downtown. It’s a beautiful sight. When it’s just me, my bike and the road, there is nothing more peaceful. I tell people that you don’t have to break the bank to get started. The important thing is to get on a bike, any bike, and start riding. THE RIDE TO AUSTIN STARTS AT BICYCLE SPORT SHOP.”

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Contents

July 2014

Features + Cover Stories

56 Racing Starting on page

Risk

How police, firefighters, and paramedics take on the physical burden of first response

Reviews To Use

32 Gadget to Spice Up Veggies

Spiral slicer gives a new twist to produce

74 FitFinds: One Shoe, Many Workouts Whether circuit training or running, these kicks fit the bill

78 Changing Austin Retail

What’s new, revamped, and relocated

94 Breaking Down Battle Ropes

Tips for incorporating this equipment into training

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Cover photo by Brian Fitzsimmons; Contents photo by Robin Henderson (featured on the cover: Firefighter Rikki Stankevitz, left, and Firefighter Alex Paranagua)

Contents

July 2014

Departments + In Every Issue

Strength Training for Overall Health Lifting can help with speed, endurance

Fuel

26 Perfect Summer Side Dish

Toasted coconuts and almonds top sweet orange-flavored quinoa

38 Turn Back the Clock

Balance in fitness helps to slow aging

40 Q&A with Allison Macsas

FEEL

in Swimming Technique benefits from working balance in form

96 Swimming + Running = Aquathon Using this two-sport event for training efficiency and success

What to know about this important bodily feedback

28 A Nutritionist’s Favorite Things

Rogue Expedition merges traveling and running for recreation

82 We’ve Got Your Back Fun facts and information about the spine

30 Are You Drinking Gluten? AFM checks out popular sports and energy drinks for this allergen

44 Kids and Independence on

86 Picking Out Poison Ivy Avoiding contact and knowing treatment options can minimize discomfort

Anne Wilfong lists some of her go-to resources

LIVE

34 Profile: Travis County Sheriffs Cycling Team Founder Alvis Prince promotes fitness and pride among officers

Two Wheels When—and where—should your child ride alone?

46 Learning about Nutrition with WeViva Local nonprofit provides free education on healthy eating, fitness

48 Profiles in Courage, Profiles in Fitness Three first responders share what it takes to serve

90 Using the Downhill

80 Working Out With Pain

100 What Every Parent Wants to Know about Summer Conditioning Making sure that the coaching fits the child’s needs

TRAIN

102 After Basics Come Supersets

Speed Work Do age groupers need to hit the track for long distance triathlon training?

106 Finding Your Perfect Training

88 Discussing the Role of

Taking a strong foundation to the next level in circuit training

Blend Mix it up to find the sweet spot of triathlon prep

In Every Issue 14 From the Publisher 16 Letters to the Editor 20 Contributors

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22 WWW 24 Fit Focus 36 FAQ

54 The Pulse 84 Healthy Bits 110 Events Calendar

112 Rides & Races 114 Discover!

photography by Travis Perkins

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Publisher's Letter

Publisher/CEO Louis M. Earle

Fit For Duty

y wife and I enjoy watching some of the “CSI” shows on TV and there is one in particular that always seems to include a scene involving a young suspect who’s attempting to escape from the good guys. Following the inevitable warning of “Stop; CSI” or something like that, the stars look at each other and follow with, “Why do they always run?” They seldom get away, but there is always a rather robust chase up and down fire escapes, over cars, and through alleys with our heroes inevitably outpacing the bad guys and tackling them to the ground. I am always impressed by the characters’ quickness and endurance and often wonder if the real world works this way. While I cannot imagine that the criminal element seriously considers fitness a prerequisite to success, it does seem, at least anecdotally, that those being pursued are often younger than their pursuers. For those who protect and serve, fitness is a serious business. Our police, fire, and emergency folks are intimately aware of their own fitness and its impact on their performance—as well as on the lives of those they are sworn to serve. It doesn’t take a rocket scientist to understand the relationship between fitness, performance, and risk in the lives of firefighters, police or EMTs. Every one of these jobs requires significant physical capabilities, such as running, climbing, lifting, and pushing, and increased endurance and flexibility. The sudden need for a powerful response to stressful mental and physical situation would be a challenge for the most fit, and these first responders face this daily. Add that the minutes required to respond often make the difference between life and death and you have a torturous test matched only on the battlefield. Skill and efficacy, by their very nature, are augmented through experience and that often comes with age. Maintaining fitness requires a real commitment and focus over the years for those who serve. Don’t forget that, at the end of 16-hour days, these warriors are only human; they face the same nutritional and lifestyle challenges as the rest of us. In American, where two out of every three people are overweight or obese, their discipline and initiative to stay fit is especially noteworthy. My hat is off to all our first responders who risk life and limb every day on our behalf. Theirs is often a thankless job, and while I believe living healthy has its own rewards, they deserve special credit for their exceptional commitment to be the best that they can be.

Keep Austin Fit,

Lou Earle, Publisher, CEO

COO Alex Earle eDITOR in Chief Leah Fisher Nyfeler Assistant Editor Natalie England Art Director Weston Carls Director of Marketing & Communications Carrie Crowe Senior Advertising Consultant Betty Davis Advertising Consultant Brittany Summerford Writers Carrie Barrett, April Cumming, Jody Kelly, David de Leon, Patrick Evoe, Alexa Harris, Keri K. Heath, Carly Reed, Andy Rivadeneira, Sara Sanchez, Nate Turner, Diane Vives, Mason Wheeless, Anne Wilfong Operations Assistant Jackie Pica Interns April Cumming, Keri K. Heath (Editorial) General Inquiries info@austinfitmagazine.com Advertising Inquiries ads@austinfitmagazine.com Submissions ideas@austinfitmagazine.com fitfocus@austinfitmagazine.com Event Listings austinfitmagazine.com/events/ submit-an-event Subscriptions austinfitmagazine.com/subscribe 2201 N. Lamar Blvd., Ste. 220 Austin, TX 78705 p 512.407.8383 f 512.407.8393 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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JAMES ALLEN

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Letters to the Editor

A Sincere Apology to our AFM readers In the recent June 2014 issue, an image was featured on the Rides & Races page of the magazine. After printing, we realized that one of the racers pictured was wearing a T-shirt with inappropriate wording that was not representative of Austin Fit Magazine’s editorial guidelines. The image was immediately removed from our digital issue, and we offer a profound apology to our readers for any offense that was given. — Leah Fisher Nyfeler, editor in chief

I am turning 41 in July and realize at this age, it’s not about the number and more about how you feel in your body and mind. Still, on average, I am an older person for [the fitness] industry. Although I loved your recent swimsuit edition, why not feature some women and men above the age of 40? Aging fitness people are a huge inspiration for young and old, and as a more mature person knows, it’s certainly not any easier for us not having youth working in our favor. We often have more injuries, more wear and tear on our bodies, are going through hormonal changes, and so on. It’s difficult, but certainly not impossible to stay supremely fit as we age. I have worked hard to maintain a strong and healthy body and nutrition as I move into my 40s. I work with other women in their 40s and 50s who are maintaining amazing health, and I believe they should be a public inspiration for all of us! — Shana Sturtz

Thanks so much for including Over The Edge in your new issue. I was thrilled to see it when I was reading it last night. We appreciate all your support, and the event is going great. We have filled all 200 spots for the first time in Over The Edge history; the response has been incredible and almost $400,000 raised for kids in central and south Texas. — Lauren Bremer, Director of Communications, Make-A-Wish Central & South Texas

Correction: On June’s Discover! page, the 2-mile section described that diverts from the main Barton Creek greenbelt route crosses onto private property in some places and is considered an illegal trail. AFM would like to correct this by encouraging trail users to stick to the public trails. Barton Creek Greenbelt's “Sweet 16” - Austin Fit - June 2014 (austinfitmagazine.com/ June-2014/Barton-Creek-Greenbelts-Sweet-16/)

Flashbax23 Photography

As I paged through the June 2014 issue, I found that on pages 72 through 76 ("2014 SMSC”), the majority of the young ladies featured look very unhealthy, more like on the verge of anorexia. I believe that when publishing items of this kind, this should not be taken lightly. Anorexia is a disease that affects men and

women, young and old, and is not healthy or healthy looking. I truly believe you have a wonderful magazine with a wide variety of ideas, recipes, health issues, fitness, and even your advertisements are interesting. But it might be wise to consider the above mentioned matter in future issues. — D. Marcell Point of clarification: Pages 72 through 76 feature the winners of the social media swimsuit competition, who were selected by a popular vote from the readers. The models featured in the June issue cover story (pages 56–69) were selected by Austin Fit Magazine staff.

How do you #KeepAustinFit? We want you to show us! Tag AFM in your social media post with @AustinFit or #KeepAustinFit and you could be featured in the magazine. This month, photos by @samcruz1104, @gustavoapadron, and @txvolleyballtour made the list. What We’re Looking For Show us how you keep Austin fit by capturing your fitness moments—doing a handstand at an historic Austin landmark, SUPing around Lady Bird Lake, or working out with your children when you find time around the house. However you keep fit, we look forward to seeing what you can do! The best photos will be included here in the Letters to the Editor page. Join Us

AFM wants to hear from you! Letters should be addressed to Letters to the Editor, AFM, 2201 N. Lamar Blvd., Suite 220, Austin, TX, 78705. Email address is leah@austinfitmagazine.com. All letters should include the writer’s name, address (email included), and daytime phone number. We are unable to acknowledge or return unpublished letters. Letters may be edited for length and clarity. 16 • austi nf Itm agazin e .com • 07.2 014

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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.

Write for AFM Here’s how.

Kim Brackin

Christopher Manees, M.D.

Andrea Fisher

Andrea Fisher is a former professional triathlete and U.S. National Swim Team member. She is currently the aquatics manager and masters’ swim team coach at the JCC of Austin and owner/head coach of Texas Iron Multisport. Fisher can be found each and every month swimming and running at the Splash-n-Dash while having a blast and keeping it simple. (page 96) texasiron.net ironmanfishy@gmail.com

Christopher Manees, M.D., is a physician with Pain Specialists of Austin. He is a board certified anesthesiologist with sub-specialty certification in pain medicine, and has participated in numerous national conferences with presentations and research. Dr. Manees helps patients with many different pain states as well as with health and wellness through diet and exercise. In his spare time, Dr. Manees enjoys traveling, sports, weightlifting, outdoor activities, and spending time with his family and friends. (page 80)

Kim Brackin, a USA National Team Coach, member of USA Swimming and the American Swimming Coaches Association, has more than 20 years of collegiate swim coaching experience. Brackin has worked with athletes ranging from promising high school recruits to Division I athletes, triathletes, and NCAA, Olympic, and World champions. Brackin helped bring the Auburn University and University of Texas women’s swim teams to new heights, and was head coach of the Zimbabwe National Team. She continues to work with athletes through Brackin Elite Swim Training, concentrating on fine-tuning technique skills and attaining measurable improvement in the water. Brackin, who lives in Austin with her husband and two children, is herself an athlete; she participated in sprint-, Olympic-, and 70.3-distance races from 1991–1999 and placed 4th in the Great Floridian Ironman in 1999. Coach Brackin is a USA National Team Coach, member of USA Swimming and the American Swimming Coaches Association. (page 90) brackineliteswimtraining.com @CoachBrackin facebook.com/BrackinEliteSwimTraining

Travis Perkins

Painspecialistsofaustin.com

Bill Hanson

Bill Hanson is a flight paramedic, rescue swimmer, and crew chief for Travis County STAR Flight. He has been a part of the public safety community since 1989. Hanson is also a rock climber, mountaineer, and triathlete. (page 48)

(page 24, 92, 114)

Travis Perkins is an avid photographer based here in Austin. Primarily appearing in publications such as AFM and Do512.com, Perkins specializes in photographing Austin's unique and vibrant culture, as well as, taking his lenses on the road, seas, and air to reveal the beauty of the wild earth and authentic culture in digital form.

travisperkinsphoto.com facebook.com/travisperkinsphoto Instagram: @travperk_photo

John Schrup

Katerina Sheffield Dickey, D.C.

Dr. Katerina Sheffield Dickey, founder and owner of Westlake Chiropractic PLLC, has lived in Austin for 29 years and is passionate about holistic healthcare and wellness. She graduated from the University of Texas at Austin college of pharmacy and has extensive clinical nutrition experience as a board certified nutrition support pharmacist. After life changing results from upper cervical specific chiropractic work, she decided to change professions. Combining atlas orthogonal work with full spine and extremity adjusting along with neuromuscular re-education, Dr. Sheffield emphasizes a personalized and caring approach. (page 38)

John Schrup has been running for 35 years, and hanging around running shops for more than half that. He is a shoe fitter emeritus, and has been a shoe buyer and store owner; Schrup has coached all from true beginners to Boston Marathon qualifiers, nationally ranked high school cross country teams, and weekend warriors. He is currently the manager at Texas Running Company-Gateway. He is a husband and father of two and when there is enough coffee, can be found at schrupthink. wordpress.com (page 74)

Heather Way

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photo by Steph Swope

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Heather Way is the mom of two rambunctious sons in Austin. She is an active runner and also enjoys hiking, tennis, and cycling around the city with her family. She writes about raising children in Austin and the hallmarks of great cities for families with children at whichwayaustin.blogspot.com (page 44)

Letters should include the writer’s name, address (email included), and daytime phone number as well as a short description (250 word max) of the article premise. Send to Story Ideas, AFM, 2201 N. Lamar Blvd., Suite 220, Austin, TX, 78705. Email address is contributors@ austinfitmagazine. com . Response time

may vary greatly due to publishing dates. Detailed submission guidelines will be provided by AFM as appropriate.

Submit FitFocus Photos Here’s how.

Photos must be original artwork submitted in 300 dpi. Include credited photographer’s name, title of photo, and location in an email with the photo attachment. Email photos to fitfocus@ austinfitmagazine. com . Images

published in Austin Fit Magazine become the property of AFM.

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In the Archives: What are the fitness requirements for being an FBI agent? Marine? Check out the March 2013 article, “What it Takes to Serve,” at austinfitmagazine.com Enjoyed Bill Hanson’s profile of three first responders? This STAR Flight crew chief has written additional stories for AFM, such as “Wilderness Rescue.” Simply type Hanson’s name into the search engine at austinfitmagazine.com to access the complete list of his articles.

Be a Panelist at the next AFM Fit Talk! The upcoming AFM Fit Talk is on Monday, July 21, at the new Jack & Adam’s Bicycles and the topic is “Achieve Beyond Belief: Profiles in Inspiration.” This free community talk will highlight local people who have made inspirational and outstanding strides in fitness and health—and we’re looking 22 • austi nf Itm agazin e .com • 07.2 014

for one lucky reader to round out this exceptional group. Have you gone from couch potato to elite athlete? Lost—and kept off—a significant amount of weight? Found your way to health after a debilitating illness? Tell us your story by sending a brief write up (300 words or

less) to beyourbest@austinfitmagazine.com; be sure to include your full name, email address, phone number, and a photo with your information by July 14. Watch the AFM weekly newsletter for more information about the upcoming AFM Fit Talks.

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Recipe

Did you know?

Orange Quinoa with Toasted Coconuts and Almonds By Carly Reed

Seeds star in a perfect summer side dish 26 • austi nf Itm agazin e .com • 07.2 014

Quinoa, although often thought of as a grain, is a seed that is considered a complete protein because it contains all of the essential amino acids. Cooking quinoa in orange juice gives it a sweet, tart flavor and a fun, orange tint, perfect for a summer side dish.

What You Need ¾ cup quinoa

¼ cup coconut flakes

¾ cup fresh-squeezed orange juice

½ cup strawberries, sliced

¾ cup water

1 orange, peeled and cut into segments

¼ cup slivered almonds

How to Make It

Makes 6 servings

1. Rinse quinoa, unless pre-rinsed, as specified on package. 2. Combine quinoa, orange juice, and water in a pot. Bring to a boil over high heat; reduce to low, cover, and cook for 15 minutes or until all of the liquid is absorbed. Remove from heat, fluff quinoa with a fork, and allow to cool. 3. Meanwhile, combine almonds and coconut flakes in a skillet over medium heat, watching carefully and stirring often. Cook until golden in color and fragrant, about 8 minutes. Remove immediately, and transfer to another dish to cool. 4. Place all ingredients in a large bowl, and mix to combine. Serve immediately at room temperature, or place in fridge to chill before serving.

Nutrition Calories: 154 Carbohydrates: 22.6 g Protein: 4.2 g Fat: 5.3 g Fiber: 3.4 g

photography by Weston Carls

Fuel

My Favorite Things Revisiting blogs, books, and other nutritional favorites By Anne Wilfong, R.D., L.D.

28 • austi nf Itm agazin e .com • 07.2 014

Last year’s “Favorite Things” article was so popular that I was asked to share my new favorites again for this year and, as always, I am happy to oblige. I wasn’t able to keep myself from food blogs this year and listed here are some of my new daily reads: How Sweet Eats: I am a bit late in finding this fabulous blog, but it never disappoints, with recipes ranging from healthy to comfort foods—and everything in between. Pinch of Yum: Lindsay and Bjork create yummy and simple recipes, and if you are interested in food blogging, this couple gives great tips and resources for getting started. Spoon, Fork, Bacon: Check out their happy hour section for amazing cocktail recipes and flavored ice cubes, all perfect for summer parties. Lemons and Anchovies: Lots of vegetarian recipes; the banana Nutella bread is a family favorite. I substitute the Justin’s chocolate hazelnut butter for Nutella, and it’s amazing. Alexandra Cooks: From breakfast to dinner recipes, there is something for everyone on Alexandra’s blog. Try the spring wheat berry salad.

Favorite Recipes

Follow my Pinterest recipe page (pinterest. com/alwilfong/recipes), where I add new recipes weekly.

Kid Favorite: My children see my job as a dietitian as punishment sometimes and have frequently asked for less “healthy” options. Since I believe all foods can fit, I certainly oblige on occasion. Their favorite “less-thanperfectly-balanced” recipe is tater tot nachos from Foodie with Family. Granted, I do use sweet potato tater tots and throw in some black beans, but they don’t seem to notice it all melted under the cheese.

Dinner: Ginger chicken with mushrooms and thai flavors found on Kalyn’s Kitchen Quick and easy to prepare; try adding other vegetables, such as green beans or asparagus, to the stir fry and top with peanuts for extra crunch.

I offer up a warning— double and triple check any nutrition information read online. It’s easy to be sucked in and deceived by false hopes and promises. Some of my new favorite websites are:

Harvard Health Blog: This site has tons of information on the latest nutrition research. Be sure to sign up for their weekly newsletter.

Breakfast: Banana bread granola from Minimalist Baker Much better than store-bought granola, and the recipe can be adapted to different nuts and/or seeds. If your bananas are really ripe, leave out the sugar added to the granola. Lunch: Green Goodess grilled cheese on TasteSpotting This recipe has been tweaked a dozen different ways on Pinterest, but the common thread is always avocado, pesto, and cheese melted together on delicious bread for a decadent grilled sandwich.

Favorite Websites for Nutrition Info

AUSTIN’S EXCLUSIVE BIKINI BOUTIQUE Whether you’re headed for still waters or the sea

Favorite Cookbook

Cancer Fighting Kitchen is great for those who want to prevent or are fighting cancer but equally as fantastic for those who want yummy, easy-to-fix, whole-food recipes.

Favorite Gadget

Paderno Spiralizer. Summer favorites such as squash and zucchini are turned into vegetable noodles and are a great swap for pasta or as additions to fresh salads. Beets, carrots, apples, onions, and sweet potatoes also “spiralize” perfectly. But be careful; I ended up with eight stitches after the blade came between a me and my sweet potato.

Nutrition Action Newsletter by the CSPI: If you like drama, be sure to read their “right stuff vs. food porn,” where they pit a healthy restaurant or grocery item against a less healthy option. Nutrition Blog Network: You can find links to hundreds of nutrition blogs written by registered dietitians on this site, and all the blogs are organized by category, which makes it easy to find what you are looking for. Eat Right by the Academy of Nutrition and Dietetics. Eatright.org has lots of relevant nutrition information on its home page and is updated frequently.

If you have a favorite blog or newsletter, be sure to post the information in a comment to austinfitmagazine.com. Until next year, enjoy these favorites. afm 07.2 0 14 • au stinfI tmaga z ine.co m • 29

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Fuel

Does Your Drink Have Hidden Gluten? What you need to know about beverage ingredients

ith every trip to the grocery store comes a discovery of a new gluten free product. Cookies, breads, and pastas are now offered in gluten-free options, so avoiding wheat products has never been easier. However, the same cannot always be said for drinking without gluten. Sure, plain old water is gluten free, but be sure to examine the ingredient lists on bottles of other beverages. Out of the many ingredients, there are two to look out for when making a beverage choice: MFS (modified food starch) and malodextrin. MFS, when made from wheat, can be a hidden source of gluten in foods and drinks. It can also be corn-based, keeping a beverage gluten free, so it’s 30 • austi nf Itm agazin e .com • 07.2 014

important to identify which type of MFS is used in beverages. Malodextrin comes from treated grain starch. While it is usually derived from corn or rice starch, malodextrin can also be produced from wheat and potatoes. When MFS or malodextrin made from wheat are used, the ingredients list should note “wheat” in the allergens. As with any food source, a gluten-free label does not necessarily equate to a healthy seal of approval. Many sodas in the U.S. are gluten free (Coke, Fresca, Dr Pepper) but regular consumption of these sugary drinks isn’t going to add to a nutritious diet for athletes. Here’s a list of a few of the available gluten-free sports and energy drinks on the market.

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Fuel

Vegetables and Variety

Paderno World Cuisine Spiral Vegetable Slicer, $39 World-cuisine.com

Spiral slicers turn vegetables into an array of sizes and textures By Leah Fisher Nyfeler

The Gadget

Spiralizer (Spiral Slicer) Another gadget that slices up food? After all, how many different ways can vegetables be cut? Does form make that much of a difference? We asked all the same questions, but this easy-touse and inexpensive tool rapidly became a “musthave” item in our kitchen arsenal. As we adopted more of a “raw food” diet and moved away from flour and assorted other processed items, we found ourselves looking for different ways to accomplish variety with the foods we were eating. My husband came home one day with a spiral slicer and changed our eating lives. The Spiralizer basically 32 • austi nf Itm agazin e .com • 07.2 014

provides a method to hold the vegetable like a vise. As the handle is rotated, the vegetable turns against the blade, producing a long spiral. It comes with three attachment blades that create a variety of ribbons; our favorite is the one that makes long, thin, spaghettilike noodles. While kids will enjoy the process of slicing, a watchful eye is needed around the extremely sharp blades. There’s very little waste associated with the spiral slicer; with zucchini, the blade that creates thin noodles spits out the center with the seeds much more economically than manually removing them. Creating raw zucchini noodles is a snap, and they are a delicious summertime pasta replacement. One of

our favorite food discoveries has been creating noodles out of turnips (rutabagas also work well) along with some onion and sautéing them in duck fat. Create a well and add eggs; cover and bake until eggs are done. What comes out is sweet and salty and delicious, something that completely satisfies a desire for breakfast hash browns. There’s even a website devoted to using the tool: inspiralized.com Against All Grain: Delectable Paleo Recipes to Eat and Feel Great by Danielle Walker got us started. Walker explains how to make zucchini noodles and pairs them with her marinara sauce. A video is included on her website that shows how to use the tool (though it’s simple to do so).

Local kitchen resource Serve: Gourmet Gadgets and Goods (241 W. 3rd Street) carries the GEFU brand, which is a hand-held device. Their Spirelli Spiral Slicer ($30) works manually, much like an old-fashioned pencil sharpener; the vegetable is inserted (each end produces a different size of noodle) and then it’s twisted, which creates the ribbons. Each tool has its positives; the countertop model has three different blades and can accommodate a variety of vegetable sizes. The handheld model easily stores in a kitchen drawer and has no loose pieces. Whichever form of spiral slicer you choose, you’ll never look at raw veggies quite the same way again. afm

photography by Lauren Pape

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Local Sheriffs Trade Patrol Cars for Bicycles The Travis County Sheriff’s Cycling Team exists to promote fitness and service By Sara Sanchez

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photography by Brian Fitzsimmons

icture a Texas sheriff, and images that come to mind— some stereotypically—include patrol cars, cowboy hats, donuts, and radar guns. Now, try imagining those same officers doing charity rides while wearing a cycling kit. That’s an image Alvis Prince and the Travis County Sheriff’s Cycling Team are fleshing out, showing Austin they are fit and ready to serve. Prince, in his late 30s, is nowhere near approaching that midlife coasting period. Nor is he reinforcing an inactive stereotype. Instead, he has a newfound love for cycling and triathlon and is using this activity to promote fitness

know a lot of people who ride, and I used to make fun of them for the bike shorts and all that,” Prince said, “and I turned into that guy.” That same year, the Travis County Sheriff’s Office hosted the Texas Police Games, a weeklong event full of a variety of active events, from dominoes to 5Ks and a biathlon. There had been some talk around the office about starting a cycling team, so Prince took it upon himself to get things going. Three years later, there are some 52 cyclists on the team’s roster, including 15 active members and ten members who race. Additionally, Prince said there are many people who support the team as a crew

In the 2014 Texas Police or want to cheer on the and ability as a sheriff Games, Prince won gold sheriff’s office. and public servant. (duathlon) and bronze When he first began A background (time trial) medals. to assemble the team, checker at the Travis Prince encountered County Sheriff’s Office, naysayers who thought Prince has always it couldn’t be done. “There been active. As a kid, he will always be a few negative participated in wrestling, people in the world, but we made it track, and cross country. After high happen,” Prince said. He credits this school, he joined the military. But success to people’s desire for a feeling Prince didn’t give triathlons much of camaraderie. thought until he raced a triathlon Even so, participating on a team where paddling a canoe substituted for while being a sheriff isn’t always easy. the traditional swim segment. He fell in The cycling team’s members have very love with cycling through participating different schedules. “A lot of folks will in that event. “It’s funny because I

be working nights, or 11–7, or overtime out on a call,” Prince said. “So it’s tough sometimes getting us all together for group rides.” Typically, Prince reaches out to everybody on the roster via email to see what times and locations work. “We’ve done group rides at Buesher State Park in Bastrop, on the tollways, and Parmer Lane, as well as a little time on mountain bike trails,” he said. The rides are planned around who is going to show up and their fitness levels. The last big group ride the team participated in was the BP MS 150 in April 2014. Five Travis Country Sheriff’s Office riders were on the roads, both as participants and voluntary bike patrol for the course. “Usually, our largest group event has been the Team Livestrong Challenge here in Austin,” Prince said. Fifteen team members completed the previous Livestrong ride in October 2013. Prince says that the intent is not to race but to simply ride as a means to stay fit. “I just want to present the sheriff’s office to the public in a positive light and show that we’re ready to do what we have to do, to take care of ourselves and take care of the public. And to show that we care about fitness,” Prince said. To that end, the team finds it important to stay together as a group, and they cross the finish line at events as a unit. Although the cycling team is making strides, Prince suggested that the sheriff’s office as a whole still needs to achieve an overall level of health. And that motivates Prince to promote health and fitness to the department and the public. He wants the Travis County Sheriff’s officers to be around for the long run. “You have to be fit for yourself,” Prince said. “You want to retire and not die two days later, and [you want to] be there for your family. We really care about fitness here, and we’ve done well, and we still have work to do.” afm

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Leo Manzano at Austin High School track. Photo by Brian Fitzsimmons

F A Q Guidance for working out your healthy conundrums Questions submitted by readers, answered by AFM staff

Does sweating mean you are burning more calories?

A: No, our bodies produce sweat as a way to cool us down. Therefore, if your body is beginning to overheat and needs to cool off, you will begin to sweat. Women typically have more sweat glands than men; however, men’s sweat glands are more active. If you want to burn a lot of calories at the gym, focus on high-intensity workouts, not how much you sweat.

There is a track at my neighborhood school. I’d like to go run on it, but I have no idea if that’s even OK. And then, what about once I get there—any rules? I’m a bit intimidated by some of the folks out there.

A: The neighborhood track is a wonderful place to get your run in. Most school tracks are open to the public outside of school hours and when school events are not in progress. Check out the fence; most have signs posted regarding usage. Once you’re at the track, there are a couple of guidelines to follow that will make your experience more pleasant. The outside lane is for warm-up and cooldown, and that’s the best lane to use if you’re planning a leisurely walk. If you have small children running and walking with you, use that outside lane for their safety. The inside lane closest to the center

is for those who are doing a workout (notice that this has nothing to do with speed, only with intensity and purpose). All different speeds are welcome to use the inner lanes—the further in, the closer they are to the accurate 400-meter distance—but slower runners should yield to faster runners. Pass on the left, and call out a warning as you come up behind a slower runner: “On your left” or “Track” are acceptable. All runners should move in a counterclockwise direction, unless cooling down or warming up in the outside lane. Please don’t bring dogs or kids on wheeled toys to the track.

The new boardwalk is amazing. It looks like a great place to fish—can I? My kids would love it. A: Fishing is allowed in Lady Bird Lake (Austin’s old timers will remember when it wasn’t), and you can catch largemouth bass, catfish, sunfish, and carp. However, you can’t cast a line just anywhere—it’s a safety issue, what with all the pedestrians and cyclists about on the trail. While bank fishing is fine and you can certainly get out on a boat, fishing from the boardwalk is limited to a designated fishing pier; visit Texas Parks and Wildlife’s website (tpwd. state.tx.us) for more information about resources and regulations concerning fishing in Austin-area parks. afm

Do you have a workout question that needs addressing? Submit your healthy conundrums to FAQ@austinfitmagazine.com (please include your name, email address, and phone number with your question). 36 • austi nf Itm agazin e .com • 07.2 014

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Anti-Age Proof Your Fitness Regimen

Balance is the key to fitness longevity By Katerina Sheffield Dickey, D.C.

ustin is a fitness-minded city, and most Austinites understand the benefits of working out—weight loss, increased energy, lower blood pressure, and functional improvement in the heart and brain. Other benefits include better mood, circulation, endorphins, sleep, and bone strength. What many people don’t understand, however, is how a fitness regimen could actually contribute to accelerating the aging process, rather than slowing it down. However, it is possible to “anti-age proof” a training program by focusing on 38 • austi nf Itm agazin e .com • 07.2 014

three important areas: physical balance, posture, and oxidative stress.

Balance and Alignment

Running, or doing any weight-bearing exercises when the body is out of alignment, will cause excessive wear to joints and ligaments. A good analogy is the wear a car experiences when tires are out of balance. Wear isn’t just confined to the tires; it is experienced all the way through the suspension system, and even through the rest of the car. Similarly, when the body is out of alignment, wear isn’t confined to the

area out of adjustment: it’s experienced in many other places as well. The most important bone in the spine is the very top bone, located right below the skull, called C1, or the atlas vertebra. The atlas is a 2-ounce, wedgeshaped bone that balances the head on top of the spine. Because it is what is known as a global balancer, when the atlas is out of alignment, it can affect the entire body. It actually drives how humans bear weight on the left and right sides. Exercising when the atlas is out of adjustment needlessly stresses hips

and knees as well as the vertebra, discs, and ligaments throughout the spine. The atlas is a unique bone, and any adjustment requires a unique chiropractor, one who specializes in upper cervical chiropractic.

Posture

Life pulls people down. Computers pull people forward. Working over a countertop, sitting at a computer, reading, and studying all contribute to bad posture. It’s very easy to neglect good posture because it takes conscientious training to fight against the natural tendency to slump. Those with bad posture look older, and studies show that bad posture can even shave a few points off of an individual’s IQ. Poor posture can set in motion a degenerative pattern and can contribute to decreased neck curve, disc problems, muscle spasms, and vertebral subluxations. When exercising, it’s important to pay particular attention to using good form and posture. Chest out, shoulders back, and ears centered over the shoulders is correct posture. An exercise regimen should include working back extensors and core; another option is to find a certified Pilates instructor to help. If spinal problems exist that contribute to poor posture, it is also possible to work with a chiropractor. All of these improvements will contribute toward looking and feeling a little younger, and perhaps becoming a little smarter.

Oxidative Stress

What is oxidative stress? When the body metabolizes oxygen for energy, by-products that can cause damage are produced: hydroxyl radicals, hydrogen peroxide, and superoxide anion radicals—all of which can cause cancer.

When the body is working properly, the rate of oxidant production is beautifully balanced with elimination. When the production of oxidants is too much for the body’s ability to eliminate, then cells can be damaged, including vascular injury, and the immune system can become overloaded. There are two metabolic pathways utilized when working out: the aerobic (with oxygen) and anaerobic (without oxygen) systems. When the exerciser’s heart rate is between 55 percent and 80 percent of its maximum rate, oxygen is being utilized. When the heart rate goes above 80 percent, that exercise heads down the anaerobic pathways. Varying workouts can be very productive. Including the anaerobic pathway (adding sprints) to an aerobicheavy workout can actually benefit hormone levels, boost heart health, and reduce the body’s oxidative and inflammatory load. Interval training, or burst training, is a good option for people who are locked into aerobic regimens such as long-distance running. Working with a certified personal trainer can help ensure the proper aerobic/anaerobic balance in a fitness regimen. In addition, supporting the body with antioxidants could be helpful in reducing oxidative stress. Daily doses of turmeric (300 mg) and good old vitamin C (1–3 grams) are great options. Wearing sunscreen during outdoor fitness activities (and knowing when to re-apply it), eating healthy foods, and giving the liver regular breaks through cleansing can help also help manage oxidative stress. Remember: Balance is the key to “anti-age proofing” any fitness regimen. Be well, be fit, and live long. afm

“Anti-Age Proof” Actions

• Have atlas alignment checked by an upper cervical chiropractor, especially if there are onesided knee or hip problems, or a high shoulder or short leg. • Be aware of proper postural alignment during workouts. • Add in exercises for back extensors and core. • Work with a trainer to vary workouts with burst training and oxidative support.

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Have Running Shoes, Will Travel

Allison Macsas and Rogue Expeditions seek to explore globally on as little as two feet. Rogue Expeditions plans vacations with a running component. Allison Macsas, local elite runner and company co-founder, answered AFM’s questions about these fitness getaways.

How did you come to be involved in this business? Pure destiny, it seems. Running and travel are two things that have shaped my adult life. I was a competitive collegiate runner before graduating early to backpack Europe—my first real travel experience. I moved to Austin after that and lasted about two years in a “real” job before deciding to go teach English in Thailand, which led to a year of traveling around Southeast Asia with my then-new boyfriend, Gabe Steger. Upon returning to Austin in 2009 I began working for Rogue Running as a graphic designer and coach, and also 40 • austi nf Itm agazin e .com • 07.2 014

competing for their professional team, Rogue Athletic Club (formerly Team Rogue Elite). After a great race at the 2012 Olympic Marathon Trials, Gabe and I took a celebration trip to Morocco. Though we are die-hard independent travelers, we needed someone to take us into the Sahara and by chance met a very trustworthy guide, Hamid (also now a lifelong friend). During our stay at his family’s camp in the dunes, we sat under the stars and talked about other trips that he had led. He mentioned a small group of French runners who have him set up run support for a weekend trip each year.

Immediately, Gabe and I looked at each other, and we promised a skeptical Hamid that we were coming back with runners the next year. Over the course of that year, Gabe and I established the route, figured out the logistics, and advertised the trip through Rogue Running. We had no idea that it would be such a hit: 20 people signed up on Day One, and the trip was a huge success, far exceeding our expectations. Word of our trip spread fast, and we were approached by runners asking where we were going next; we quickly realized that this could—and should be—something big. images provided by Rogue Expeditions

What are the goals for each trip? Do they vary depending on location, or do you approach each destination with the same focus? The formats are a bit different for each trip. The domestic trips are shorter and have a home base; the group stays in a house or cabin, and we have runs set up each day on various area trails, with the rest of the time spent relaxing, eating, drinking, and exploring the “must-sees” of that particular region. These trips are a chance to seriously unwind while getting to run in gorgeous spots in an intimate group atmosphere. The international trips are more expedition-style, as we travel a set route throughout the country, staying in a different location most nights. Each day, there is some amount of drive time with runs set up in amazing locales, always different from the day before. Each night, we stay at very comfortable accommodations ranging from guesthouses to hotels to luxury safari camps, depending upon the location. These trips offer a full-on travel experience: we see the sights, engage with locals, eat the food, and truly learn a lot.

People have the chance to really dive into a culture and a place while we handle all of the details, so that all they have to do is fully enjoy the experience. With both trip styles, the ultimate goal is the same—to get outside, put feet on the ground, and experience a place in a way that would never be possible from a tour bus. There are a million destination races out there, which are great, but so much time is spent preparing, resting, and dealing with pre-race nerves and logistics that people rarely get to enjoy the actual destination. Rogue Expeditions first and foremost offers a travel experience with running as a unique and rewarding way to go about it. Crossing the finish line at a race is, of course, a big and often memorable accomplishment, but the memory of running through a small village in the High Atlas Mountains of Morocco, high-fiving a group of local kids as they run alongside, will be etched into your memory forever.

How big (or small) is a typical group? What’s the ratio of trip guide to attendee?

For domestic trips, we take five to ten people, with two or three guides present and handling everything. On international trips, we take 15–18 people and have a team of six to eight guides, drivers, and cooks managing the trip. We initially worried about group dynamic problems, but that has completely been a non-issue. Every group that we’ve traveled with has bonded almost immediately, and the number of close friendships that have developed from our trips has been astounding. We’ve had plenty of couples and pairs of friends join us, but singles have dominated by far; it’s been so neat to see how quickly the family-like atmosphere develops, and how close the group remains after the trips end.

People might be concerned about pace. How do you handle big varieties in running pace? One of our biggest focuses is to make these trips accessible to all levels. We’ve had a power walker and a marathona-day ultra runner on the same trip, and things were smooth. Point-to-point 07.2014 • au stinfI tmaga z in e . c o m • 41

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runs have vehicle support so that there is always water and a ride available (one vehicle stays in front, one in back, and the others monitor everything in between), and out-and-back runs are easily adjustable to all ability levels. Gabe, myself, and the rest of our team keep close tabs on everyone and make sure that everything possible is done to ensure no one ever feels alone or left behind…but also not hovered over. Most people find someone near their ability level, and everyone is super supportive of each other; there’s always lots of cheering, encouragement, and photo taking. Walkers are welcome, and many people who aren’t accustomed to daily running choose to walk a few of the days. This is especially well-suited for trail running trips, since terrain and altitude often require a fair amount of hiking for those who aren’t experienced trail runners. Anyone can choose to ride in the vehicle if they need a rest day, and we’ve also had a few nonrunners go on our trips and have a great time. 42 • austi nf Itm agazin e .com • 07.2 014

How do people know if they have the appropriate level of fitness for a trip? As I mentioned, we truly adapt the trips to all levels. There may be some requirements in the future; for example, there will be a mandatory 10-mile day in Patagonia with no vehicle option, but walking or hiking it is fine. We’ve found that most everyone wants to get out and run (or walk) every single day

regardless of how prepared they may be, because each day is so different and no one wants to miss a thing. It’s amazing how much more people can do when they are excited. The most important thing is to be adaptable, open-minded, and excited about some active adventure. afm (See extended version on austinfitmagazine.com)

Upcoming Rogue Expeditions Tahoe (July 23–27) Bend, Ore. (Aug. 6–10) Morocco (Oct. 30–Nov. 8) Kenya (Nov. 14–25) Patagonia (March 2015) Full details for 2015 Patagonia trip, along with the schedule for next year, to be announced.

How many trips per year do you offer?

2014 = Six trips per year Goal = Ten trips per year One new destination to be added per year.

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Fit Family

Family-Friendly Fitness on Two Wheels

When is it OK for children to ride their bikes alone? By Heather Way

s my sons approach their teens, they want something I had as a kid: the freedom to explore their neighborhood on bikes without their parents hovering nearby. Throughout Austin, parents must regularly confront this question: When is it OK to let your kids ride their bikes alone? My family’s inner-city neighborhood streets today are not like the quiet streets in the suburbs where I grew up. Aside from a wonderful cycle track that connects to our school, our streets are crowded with parked cars and traffic while lacking basic pedestrian and cycling infrastructure. Our kids must regularly navigate weaving in and out of parked cars while distracted drivers speed by them. When there are sidewalks (which are rare), the kids must confront huge cracks, uneven pavement, and missing curb cuts. Our neighborhood is by no means alone in this regard. 44 • austi nf Itm agazin e .com • 07.2 014

A recent article in the Atlantic by Hanna Rosin—which is making the email rounds in parent circles—criticizes parents' pre-occupation with safety and stripping kids of the independence that they need to grow into healthy, confident adults. Rosin cites evidence that links the loss of children's ability to engage in independent, risk-taking discovery to increases in "depression, narcissism, and a decline in empathy." The article, however, ignores the hazards we observe every day as we travel through our neighborhoods: absent-minded drivers who text, ignore crosswalks, and regularly speed through neighborhood streets. It's one thing to navigate these hazards as a 40-year-old with many years of experience cycling, and another thing as a 9-year-old. Rosin asserts that the world is not a more dangerous place than it was when we were growing up, but she bases her argument solely on crime stats and child abduction rates, not on traffic safety.

Meanwhile, pedestrian and cycling fatalities have been on the rise in Austin. According to a report released last week by Smart Growth America, the Austin metro area is the 24th most dangerous region in the country for pedestrians (and not any safer for cyclists). To get to our neighborhood library, my kids have to navigate several hazards, including crossing a very busy and dangerous intersection on South Lamar where I regularly see cars turning left that fail to yield to oncoming cars, let alone pedestrians and cyclists. All this being said, I think that ultimately the decision about whether to let your child ride his or her bike alone is a very personal one. It depends on the conditions in the neighborhood, as well as the child's cognitive abilities, experience riding with adults, and learning good cycling safety judgment. It’s also a good idea to set clear geographic boundaries of where they can ride and what streets are off-limits. What also helps: a leap of faith, a kiss on the cheek, and maybe a prayer or two.

Taking all these things into account, last month we finally decided our kids were old enough to go off alone on their bikes and scooters to buy snow cones on the edge of the neighborhood. Did our kids survive? Yes, although my oldest son's scooter hit a big piece of broken pavement in the sidewalk, causing him to fall and break his arm. Will we let our children ride alone again? Yes, although next time I will remind them to look out for the cracks in the sidewalk. Many family-friendly improvements to Austin’s cycling infrastructure are coming our way. The City of Austin Public Works Department is finalizing its Urban Trails Master Plan and updates to its Bicycle Master Plan, which provide for a citywide system of connected off-road trails and bikeways. For more information, go to austintexas. gov/urbantrails. The next addition to this system will be the Southern Walnut Creek Trail project, a 7.3-mile trail in East Austin that is opening later this summer. afm

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Our Favorite Family-Friendly Bike Trails in Austin Dick Nichols Trail: This is the first bike trail we let our kids ride alone with their friends; it’s a shady and paved 1-mile loop that wraps around the park. Johnson Creek Greenbelt: A 1.5-mile paved trail that leads from the Austin High tennis court parking lot off Lady Bird Lake up to the newly remodeled West Enfield Park and Neighborhood Pool. Duncan Park/9th Street Trails: While not a bike trail, this park is a mecca for dirt bikers of all ages. Younger kids tend to congregate here earlier in the

day, followed by hardcore BMX bikers in the later hours. Shoal Creek Trail: We enjoy riding this trail from Lady Bird Lake to the splash pad in Pease Park, or you can take the trail all the way up to its terminus near 35th Street. Slaughter Creek Trail: Located in Circle C Ranch, this is one of the first places we took our kids for mountain biking. It remains one of our favorite trails for kids 8 and up. We walk our bikes through some of the more technical spots.

The Veloway: A 3.1mile paved loop that is Austin’s first trail exclusively for bicycles and rollerblading. Note that cyclists use this for training, and slower traffic must keep to the right; closed to foot traffic. A list of hike and bike trails maintained by the city can be found at austintexas.gov/ page/trail-directory.

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Carolyn Haney and WeViva Help Make Life Better

Nutrition classes and education offered throughout Austin By Mason Wheeless

t is a pretty safe bet that at any given time Monday through Friday, somewhere around Austin, there is a group of folks either preparing for, participating in, or just finishing a free fitness or nutrition class in a location convenient to them. Access to this exercise exists as the result of the vision and hard work of WeViva, an organization founded less than four years ago by Carolyn Haney. While enjoying dinner at the home of a former student earlier this year, Haney got to witness firsthand the effect that her program has slowly started to have on the people with whom they work. There were three generations of the same family present: a mother, daughter, and grandmother, all of whom regularly attend WeViva classes. Their conversation eventually turned to the WeViva classes the family had enjoyed, and the grandmother began to hold court on what she 46 • austi nf Itm agazin e .com • 07.2 014

had learned recently regarding the effects and prevalence of sugar and sodas in daily diets. Soon, the entire table entered in a serious conversation and all present were dismayed at this nutritional problem, interested in solutions, and empowered to take the steps Grandmother had learned in her class. At the same dinner, the mother shared how the WeViva Zumba classes has helped her lose weight and battle depression, all while she manages a family of three children. This was almost a dream scenario for Haney, who received her licensed master social worker certification from the University of Texas in 2006 and subsequently worked in the nonprofit world from 2006 to 2010. “Around that time, I realized that there was a gap in providing affordable and accessible fitness and nutrition program to people (mainly female adults) in low-income neighborhoods,” Haney said. “Although photography by Amalia Diaz

Despite their rapid growth—or, more likely, because of it— WeViva is constantly in need of new volunteers to help with childcare, administration, and facilitation of classes. Until now, they have been able to find all of their instructors simply through word-of-mouth networking, and the growth is rapid. Those interested in potentially attending a class, volunteering, or just finding out more about WeViva, can email Haney (carolyn@weviva. org), go to the website (weviva. org/classes-locations/), or visit their Facebook page (facebook.com/WeViva) to see a full calendar of classes. Additionally, donations as small as $20 can help WeViva provide a full six-week-long session to a participant.

there was a multitude of programs targeting kids and health/wellness as well as an abundance of fitness and nutrition programs for people who could afford the services, I didn’t see anything that was targeting low-income individuals.” A mother, veteran runner, and fitness enthusiast herself, Haney’s expertise in social work and love of wellness sparked her to create WeViva, with a mission “to provide accessible and affordable fitness and nutrition programs to individuals and families in low-income communities.” That they also help provide community, disease prevention, a social outlet, self-esteem, and much more are very nice ancillary benefits. Haney’s passion for this cause becomes immediately clear in conversation. She understands the physical, mental, and emotional benefits to mothers when they are able to get away for just a little while and take some time for themselves. She knows that there are numerous organizations (locally and beyond) that focus on the health and well-being of children, and she wanted to focus on helping the women charged with raising those children. “WeViva aims to reduce some of the barriers that individuals, mainly women, face when making the decision to prioritize their wellness,” Haney said. “In doing so, WeViva classes not only improve a woman’s health, but produce healthy role models for children and families.” Haney believes that it is WeViva’s

open-mindedness regarding class content and ability to provide on-site childcare that set them apart. Before offering a class in any area, WeViva asks around about the interests of the people who would be most likely to attend. They also provide volunteers to manage childcare, thereby giving moms that important time to themselves they may not have otherwise been able to find. “Based on the philosophy that everyone should have equal access to a healthy lifestyle, all classes are free for participants and provided onsite at convenient locations. WeViva is unique because of the mobility of its services,” Haney explained. “By bringing services directly to interested participants, we decrease barriers to access, such as transportation and childcare, and increase the likelihood of ongoing participation and improved health.” And it is working. WeViva has expanded from one location in January of 2011 to 18 locations today, with nearly 30 Zumba, yoga, nutrition, and lowimpact fitness classes throughout the week. Since January 2014, nearly 1,000 individuals have attended a class and, of those, WeViva estimates that 80 percent are repeat attendees. “They have given me the opportunity to know that it is not too late to begin any type of exercise and to learn new ways to eat healthy food,” said one parent who is frequent WeViva class participant. afm 07.2014 • au stinfI tmaga z in e . c o m • 47

What it Takes to be a Hero Three profiles of service

By Bill Hanson 48 • austi nf Itm agazin e .com • 07.2 014

photography by Travis County STAR Flight

he life of a first responder is a physically challenging one. There is the equipment of rescue, which does not carry itself to the side of a victim. Adding to this are the challenges: steep terrain, rushing water, and inhospitable climates, to name a few. Then, there are the patients themselves, who must be lifted and carried with the utmost care in the most indelicate and challenging situations imaginable. Picture a car upside down over a steep embankment with a victim trapped inside. An emergency medical technician (EMT) crawls in to render care and comfort while the fire department cuts the car to pieces around both of them—this scenario gives some small idea of the hectic, chaotic, stressful reality of being part of a first response team. To meet these challenges, many who make a career of serving others commit to a lifetime of fitness. 07.2014 • au stinfI tmaga z in e . c o m • 49

First Responders

McLain participates in a rappelling exercise.

Kristin McLain

ristin McLain has served her community for 14 years as a nurse, eight of those as a flight nurse on rescue helicopters. When she moved to Austin in 2008 to work for Travis County’s STAR Flight, one of the premier programs in the country, she didn’t know about the fitness requirements. It is common for EMS flight programs to have weight requirements, and some even have height requirements. Travis County’s STAR Flight is one of the few in the country to begin an interview process for a candidate with a fitness test. Those who don’t make weight are turned away without proceeding to the 300-meter swim and 1.5-mile run, which are followed by a lifting, moving, and agility test. These basic fitness standards only scratch the surface, because those hired then undertake a rigorous training program that lasts several weeks and includes rescue swimmer training, land rescue training, and swift-water rescue training. McLain, who was competing with other applicants just days after applying for the job, had little time for preparation. This nevertheless posed no obstacle, as swimming and running are two of her favorite forms of exercise. Combining these with biking, another favorite activity, has made her a perfect can50 • austi nf Itm agaz in e .com • 07.2 014

didate for triathlons, and McLain has completed 14, including an Ironman in Panama Beach, Fla. Since moving to Austin, McLain said she has added several other components to her fitness routine. She has employed a personal trainer and taken up high intensity interval training (HIIT), which builds strength and endurance using kettlebells (among other things). She also builds endurance with punishing hill sprints. In addition, McLain enjoys several water sports, including rowing, paddleboarding, and wakesurfing. When Tropical Storm Hermine descended over Austin in September 2010, it dropped more than 16 inches of rain over Williamson County and northern Travis County. It was in the middle of the night, standing on the skid of the helicopter directly in the face of that storm, that McLain’s physical strength and mental acuity were put to the test. She and her crew rescued five people trapped by rising floodwaters: a family of four, rescued from the second story of their flooded home, and a man who was barely clinging to the roof of his submerged car when plucked from the violent, rising waters. Never one to be satisfied with past accomplishments, McLain recently opted to do a 3-mile timed course while carrying a 45-pound pack instead of the standard run during her last annual STAR Flight physical qualification test.

photography by Bill Hanson

Scott White

cott White was a runner in high school, and speed and stamina have built him well for a lifetime of service. White joined the United States Air Force in 1982 and after rigorous Special Forces training, served in the Combat Control Team. These elite teams interact with Army Green Berets, Rangers, and other advance troops to set up air traffic control in forward combat zones. His unit was alerted for the invasion of Grenada. During his tour of service (a time of major tensions between the U.S. and then-USSR), White was deployed twice to the polar ice cap to support missions that were monitoring Soviet nuclear submarine activity. After being discharged from the military, White was hired by the Tacoma Fire Department, serving 21 years as a firefighter and paramedic. When Tacoma firefighters aren’t running calls, regular training exercises designed to build stamina and strength were the order of the day. Typical activities included hauling 150 feet of fire hose up seven stories while wearing full turnout gear and an air tank on his back—about 80 pounds of equipment. White, meanwhile, weighs about 150. He recalled several incidents when the stamina and experience he’d developed proved useful. One day, White was called to strip out of his turnout gear to swim to a submerged vehicle in a chilly river to search for victims. Another test of physical ability involved hauling an unconscious 250-pound man out of a burning building. When he came to work for STAR Flight, White was older than most of his colleagues in Austin, but he’s become one of the strongest swimmers on the crew. His comfort in the water and ability to thrive in physically demanding and psychologically stressful circumstances were an asset during the Halloween floods in October 2013. White, dangling on a rope some 80 feet below a STAR Flight helicopter, rescued 12 people from the rising waters that day, including three sheriff’s deputies and two dogs.

photo by Travis County STAR Flight

photo by Bill Hanson

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First Responders

Meredith Garee

he first life Meredith Garee ever saved was her own. At 13, Garee was diagnosed with an aggressive form of leukemia known as Burkitt’s lymphoma. Fighting the disease required a sevenmonth hospital stay that caused her to miss the eighth grade and lose virtually her entire muscle mass. She also lost most of her fine and gross motor skills; writing was a challenge, and simple childhood activities like running were out of the question. Garee undertook physical therapy as others might undertake climbing a mountain, and by the time she was in high school, she had become a com52 • austi nf Itm agazin e .com • 07.2 014

photo by Preston Culver, Austin Fire Department

photo by James Garee

petitive tennis player. In college, Garee played intramural sports and was competitive with people her age, a remarkable accomplishment considering her starting point. Yet she was not satisfied. At Texas A&M, Garee studied biology and community health, intending to learn more about what was happening to her body and help others as well. In 2008, she began working as a paramedic for Austin-Travis County EMS (ATCEMS), mostly on the night shifts. Those four years with ATC-EMS presented unique physical challenges for Garee when it came to staying in shape. She refused to reverse her body’s clock and relinquish her love of daytime activities. Garee kept her daytime eating schedule and spent her days running and going

to the gym as well as regularly and repeatedly climbing the steps to Mount Bonnell while wearing a weighted vest. This last workout routine helped prepare Garee to transition to the fire service in 2012. There, she encountered a mainstay of physical and mental endurance at fire academy training—tower drills. Garee remembers these drills with a fondness that only someone who had overcome her unique types of physical challenges could. Garee now works for the Austin Fire Department and spends her free time biking, running, and rock climbing with her husband. They also participate in the daily workout routine published on truckroom18.blogspot.com, a workout site designed by fire fighters. afm

The Pulse

| Keeping Fitness Fun

Dessert

Fourth of July Jell-o Flag Treat yourself this holiday by cutting into this easy-tomake red, white, and blueberry cake. (Tip: Use CoolWhip Lite instead of regular CoolWhip for the frosting—with ten calories per spoonful, it’s quite possibly the sweetest scale-friendly icing out there.) What You’ll Need: • 2 cups of large strawberries • 1 cup blueberries • 2 large boxes (4.3 ounces) of strawberry Jell-o • 1 container of CoolWhip Lite • 13-by-9 inch pan

Book Bit Tired of entering the traditional, run-of-the-mill 5K, 10K, and marathon races? The Runner’s Bucket List: 200 Races to Run Before You Die ($13; bn.com) should help re-stoke your fun-loving, adventurous spirit. Ever tried eating a dozen donuts or chugging down a few beers over the course of five miles? From running a race naked to dressing up in a gorilla costume— here’s looking at you, Austin Gorilla Run—runner and traveler Denise Malan has compiled a list of some of the greatest, craziest, most unique and memorable races you can find in America. All you have to do to earn bragging rights is sign up and run.

Patriotic Playlist

Recipe: 1. Make Jell-o following the directions on back of box. Pour into 13-by-9 inch pan; let set in refrigerator. 2. Top set Jell-o with layer of CoolWhip Lite. 3. Rinse blueberries and pat dry; assemble as “stars” in upper left hand corner of flag. 4. Rinse strawberries and pat dry. Cut in half and place slices horizontally as “stripes” across flag. 5. Chill in refrigerator until ready to serve.

Patriotic Fitness Products

Keep your cool while showing off our flag’s colors this summer.

1 spangle (verb): to decorate or cover something with many small, shiny objects or ornamentations.

(Ex. The starspangled banner.)

This polymer-crystal filled scarf (Kafka’s Kool tie; $11; rei.com) slowly releases water to keep your neck cool throughout those 100-degree-plus afternoons.

These CoolMax running socks are designed to show off the American flag as well as ward off tennisshoe friction and blisters. (U.S. Flag CoolMax Socks; $12; raceready.com)

Merriam-Webster

Songs on life, love, freedom, and the country we all call home to get you in the celebratory spirit. @AustinFit

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Firework – Katy Perry Brave – Sara Bareilles Prayer for the Road – Eli Young Band Fly Over States – Jason Aldean Wavin’ Flag – K’naan

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Fit to Respond The field of first response is unpredictable and unscripted. Health and fitness allow police, fire, and paramedic crews to perform under pressure. by

Natalie England Photography by

Brian Fitzsimmons Throughout Austin, the city’s heroes are easily identifiable. Instead of capes and shields, though, they are bolstered by badges and patches, helmets and holsters. They are the city’s first responders. For the men and women serving the Austin Police Department, Austin Fire Department, and Austin-Travis County EMS, their daily pressures are profound and largely out of the realm of understanding for the general public. That’s just how they want it, too; service is a sacrifice that isn’t to be seen or heard. Austin Fit Magazine takes an appreciative look at the fitness culture among first response teams, and how it enables each to work heroically.

Austin Fire Department

Fit to Save and Survive

Not so long ago, cigarette smoke and sausage gravy were he servant’s mentality of sacrifice and honor is everyday norms at firehouses. Today, however, an hour of embodied by the hustling image of an ax-bearing, exercise is required every shift. The cultural change toward hose-dragging firefighter. As the bell rings to signal outright fitness has been a slow-moving labor of love with danger and disaster, when everyone else is running advocates like Kessler leading the way. He was an AFD out, firefighters go rushing in. rookie in September 2001, when New York City’s twin towers Because of the physical nature of their work—the crashed, and the ripple effect in Austin was the plan to laborious tools, bulky turnout gear—and chaotic reality of cut the annual physicals in favor of budget appropriations battling blazes, fitness is a job requirement for firefighters. elsewhere. “Just like athletes who must perform and execute at a high “I was bothered that such a great benefit was going to level, fitness is everything to us so that we can respond get axed for budget,” Kessler said. “I started going station to when needed,” said Coitt Kessler, a 14-year Austin Fire station. A lot of folks thought this was very important, and Department veteran. we started to gain some traction.” AFD goes beyond the requirement to actively prioritize Kessler chaired the wellness-fitness committee as part of and promote overall health and well-being among its the local fire union, and also reached out to collect data from company of nearly 1,100. Austin was one of ten major city other city fire department’s wellness programs. In New York, departments to work with fire chiefs and unions during the for instance, after the Sept. formation of the Wellness11 tragedy, many firefighters Fitness Initiative in the midbecame sick, but baseline 1990s. The program provides assessments obtained through an annual medical and annual wellness screenings fitness evaluation, plus injury allowed the city to determine rehabilitation resources and who became sick on the job behavioral health support. and who did not. “Our goal is to have fit “Our department leaders firefighters,” assistant fire chief wanted this the entire time,” Tom Dodds said. “That’s what Kessler said. “We just needed the public demands.” Coitt Kessler, AFD an agreement with the local Jill Craig, AFD’s fitness labor organization…the program coordinator, oversees financial side gave us that window. There’s a financial benefit the annual assessments, which test cardio capacity, flexibility, to maintaining healthy firefighters, and then managing onmuscle strength, and endurance. These results, coupled with job injuries and rehabbing them to get them back to work.” the outcome of the medical examination, are reviewed by Kelly Kidd, a 30-year career firefighter, spent the past year department doctors. “It’s the blend of both that is important,” rebuilding his body after a fight with a guardrail took out Craig said. “Our goal is to keep people working longer, and both of his shoulders—necessary tools for the roof-pulling, keep them on the truck. This really gives them a check, kind hole-cutting duties of Kidd’s apparatus truck work. But even of holds up a mirror for them.” through his injury, Kidd never went “off duty.” Instead, his AFD’s success with the wellness-fitness initiative has job was to arrive at AFD’s wellness center every day and go come through its willingness to actually impact firefighters through physical therapy exercises. at their stations. Instead of offering voluntary fitness Now, Kidd is lighter, healthier, and fit for service. “This is seminars or recommendations, AFD fully outfits all stations the best I’ve ever felt,” Kidd said. “This (wellness center), it’s with equipment, including Olympic lifting platforms and a benefit.” afm kettlebells, and also provides peer fitness trainers to demonstrate proper form and movement.

“Fitness is everything to us so that we can respond when needed.”

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AFD crews work 24-hour shifts, with 48 hours off in between. Engine and truck crews take on a fraternal feel, bonding through workouts, shared meal times, and the ultimate teamwork of fighting fire. Each AFD station is outfitted with lifting platforms. One hour of exercise is required every shift.

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Fit firefighters are found to be less prone to on-job injury; with healthy aerobic capacity, they are able to maximize use of the air tanks worn with turnout gear.

AFD fire crews visit the wellness center for annual medical and physical assessments. The fitness screening focuses on cardio capacity, maximum strength, flexibility, and vertical range.

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Austin Police Department

Fit to Protect and Serve

ason Wolf, who just ten minutes prior was sweat-stained and short of breath from finishing his own workout, now stands inside a pull-up cage, surrounded by the laser-locked gazes and rigid torsos of the Austin Police Department cadet class. For the next few minutes, Wolf discusses the particulars of technique that help the body launch upward and over the pull-up bar. No detail goes unnoticed, right down to wrapping the thumbs or using a monkey-paw grip. A little later, as the cadets complete their prescribed workout with seven minutes of continuous wall balls and burpees, Wolf is eyeing a different detail. The cadets are paired together, and as one exercises, the partner counts. Sometimes that means not counting. “No reps” are the result of improper form or execution. “It’s teaching accountability and building verbal judo skills,” said Wolf, one of the lead cadet fitness instructors. “We want to make them effective communicators. If they can’t call out their peers in a setting like this, why would they be able to do it on the street, in an active situation?”

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Every moment presents a teaching moment for APD and its officers-in-training. Cadets progress through the academy in a rigor of eight-hour days structured around a curriculum that emphasizes penal code and marksmanship with equal value. Fitness and overall

“We want them to be fit to fight.” Sgt. Zac Pruett wellness have a place too, as each day concludes with an hour of physical conditioning. In the line of duty, fitness and strength translate to control—control over breath and heart rate, over emotions in extreme conditions, and over the outcome of any confrontation. “We want them to be fit to fight. They need the strength and the stamina to deal with any situation they might

encounter,” said Sgt. Zac Pruett, who oversees this training class. The goal of physical training in the academy is to create well-rounded officers through a variety of workouts and education in proper nutrition planning. Upon graduation, the young officers will be released to patrol, often pulling latenight or overnight shifts. The nocturnal schedule, coupled with the acute stress of hyperawareness, can put officers in a

APD Cadet Fitness instructors (from L-R: Jason Wolf, John Claunch, Benjamin Bloodworth, John Courtney, Ashley Edwards, Raul Carrillo)

cycle of going to work, getting off work, sleeping, and then waking up just in time to get back on duty. In order to protect the public with stoic poise, Austin police officers work to continue the fitness foundation laid during cadet training throughout entire careers. Although physical fitness tests are required to earn admission into the academy and to advance through it, APD does not require fitness assessments among its active duty officers. Yet, each substation has a fully equipped gym, and pockets of fitness

have sprouted throughout the force. APD has a running team, cycling team, and weekly workout warriors. Assistant Chief Jessica Robledo leads a weekday morning group that sweats together at the City of Austin’s Rutherford campus in northeast Austin. Before writing that day’s workout on a dry erase board, Robledo explained, “I’m just figuring out how I’m going to kill us.” Her solution was a gasser of wall push-ups, planks, sumo squats, dips, and wall sits. Among the morning regulars—a

blended group of detectives, patrol officers, and everything in between— there’s a feeling of community rather than competition. “I enjoy this group of folks. You feel like you have someone to hold you accountable, but you’re not being judged,” said Alex Parker, a civilian city employee who works out with Robledo’s class. “You have someone supporting you. Two weeks ago, I ran my first mile, and if it wasn’t for them, I would have never even known I could do it.” afm 07.2014 • au stinfI tmaga z in e . c o m • 63

Field Duty The APD cycling team recently completed the BP MS150. Det. Larry Biegart (above) and Lt. Todd Smith (right) compete with the department’s running team.

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Field Training During the academy, cadets complete their days with physical conditioning. Body weight movements and formation runs are workout regulars.

photography by Robin Henderson

07.2014 â&#x20AC;˘ au stinfI tmaga z in e . c o m â&#x20AC;˘ 65

Austin-Travis County Emergency Medical Services

Fit to Change Lives

ambulances and four peak load units. All vehicles are n the surface, this is just another CrossFit box. equipped to provide Advanced Life Support care and are Mostly bare, save for the pooling sweat droplets staffed with at least two paramedics. Essentially every 911 on the floor, and the stacked plyometric boxes call for medical help dispatches an ambulance. It’s busy, and free weights, the space is reserved for body energy-draining work. Some units are called out at the movement, adrenaline, and endorphins. beginning of a shift and don’t return to the station until the But step away, and the uniqueness of this workout space end of the shift 12 hours later. is revealed. It actually exists behind an Austin fire station, “Not every call involves critical or life-threatening in a vacated engine bay. This is where the tireless crews of emergencies,” said Terésa Gardner, assistant chief over emergency medical technicians and paramedics of Austinemployee development and wellness. “But that doesn’t mean Travis County EMS stay fit. our assistance can be anything less than top.” They call it, affectionately, “The Yard,” and its ethos is Because of the rigors of the work, and in many cases the stenciled in black block lettering on the walls and various harsh reality of the response equipment. “The paradigm shift calls, Settlemyre says poor starts here,” it reads. health and depression are “This is stressful work,” said side effects for EMTs and Walt Settlemyre, who works on paramedics. Through his own the ATC EMS Special Ops box. journey, Settlemyre gained “A few years ago, it was affecting mental clarity and improved me. Bad attitude and generally The Yard Motto attitude with diet and exercise. bad health. Eventually, I just got He sees it as his personal mission to bring the good news fed up with myself and knew I needed to make a change. That to more people. Gardner credits Settlemyre’s passion for came with prioritizing health and fitness.” sparking the fitness provision, which continues to grow. Settlemyre started a grassroots effort to promote Since ambulances are stationed with and work in connection wellness among the 480 employees of ATC EMS. He found with Austin Fire Department, ATC EMS will likely soon be communal space in the city to stage group workouts and folded into the fire department’s annual wellness-fitness began advocating through the administration for funding screenings, city officials said. and equipment. The Yard is now CrossFit affiliated, with “Seeing people, and treating people, at their worst takes a the workouts organized by EMS crewmembers who are also toll, physically and mentally,” Gardner said. “Fitness helps to CrossFit certified coaches. overcome that.” afm ATC EMS serves all of Travis County, and parts of Williamson and Hays Counties, through 32 full-time

“The paradigm shift starts here.”

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More Than a Gym Founder Walt Settlemyre says “The Yard” has “become a place where you can come and help stem the tide of the toll our job takes on our bodies, minds, and spirit.”

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Body Doc Guide 2014

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An Active Alternative to Joint Replacement

44 years old, pain free and more active than ever. She says, lmost six years ago, Julie Elrod tore her meniscus “my knee is strong again; it doesn’t hurt at all. I’m back to doing while running. Since the initial injury, Julie endured everything that I ever wanted to do with my career, teaching five failed knee surgeries and was desperate martial arts five hours a night.” for something to work. Three different doctors Arthrosurface® Inc. was organized in 2001 to develop told Julie that her only option was a total new ways to treat cartilage damage using minimally knee replacement. As an owner and invasive technology. Unlike a total joint replacement instructor of three of the largest martial arts schools which removes all cartilage and significant amounts in Maryland, Julie knew that a knee replacement “Arthrosurface® of bone, the Arthrosurface HemiCAP® implants would drastically compromise her martial arts really saved my only replace the painful part of the joint where career. For Julie, that type of procedure just career. It saved the cartilage has worn away; similar to the way a wasn’t an option. my life.” dentist fills a cavity. The remaining structures in Julie eventually heard about an alternative the joint are left untouched, allowing patients to solution to a total joint, the Arthrosurface Knee Julie Elrod, Martial Arts Expert move naturally again. HemiCAP®. This implant consists of a small cap After ten years, there are more than 50,000 and screw which would restore only the damaged patients that have received HemiCAP® implants, area of the knee rather than replacing the entire joint. which are available in a variety of sizes and curvatures Julie realized that with the HemiCAP® as an option, she for the shoulder, hip, knee, ankle and toes. In multi-center could possibly return to martial arts and maintain an active studies, patients reported outstanding pain relief, rapid recovery lifestyle without pain. times and significant improvements in their range of motion. The Julie admitted she was skeptical, but decided to have the procedure can be performed on an outpatient basis and may allow HemiCAP® surgery. To her surprise, she was back teaching patients to resume full activity without restrictions. martial arts only two weeks after her operation. Today, Julie is

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Evans Dermatology

vans Dermatology is proud to have an outstanding team of experienced doctors who provide quality skin care at their current location on Brodie Lane in South Austin. They are excited to be opening two new offices in the fall of 2014 on South Lamar and near Kyle Parkway. Dermatologist Amy McClung, MD is board certified by the American Board of Dermatology. As an avid runner herself (and being married to a Rogue Running coach), Dr. McClung has a personal interest in sun protection for runners and other outdoor athletes.

From Barton Springs and Deep Eddy, to Lady Bird Lake Trail and the greenbelt, Dr. McClung knows Austin is an amazing city for outdoor activity, but admits that between the heat, sweat and sun, Austin can be a challenging place for an outdoor athlete (especially during the summer months). Exercising outdoors puts you at increased risk for some skin conditions, such as skin infections and sun-induced changes, including skin cancer. On the plus side, Dr. McClung finds that her athletic patients pay close attention to their health, which can result in early detection of skin issues and better outcomes. Most common skin concerns are easily addressed with a quick trip to the Evans Dermatology office. Just like getting in shape, keeping your skin healthy requires a good daily routine, including generous application of SPF 30+ sunscreen. Fortunately, there is a lot you can do to keep your skin beautiful for years to come. Dr. McClung’s message to her patients: “Get outside and enjoy your workout. Don’t let concerns about your skin keep you on the couch!”

9701 Brodie Lane, Suite A-106, Austin, Texas 78748 www.evans-dermatology.com • (512) 280-3939

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Fit Finds

One Shoe

to Rule Them All Finding footwear to suit multiple workouts If you’re looking for a shoe to help you through your favorite boot camp or other dynamic circuit workout, there are several great options. Likely you’ll want something that differs in a few ways from a traditional running shoe: something a bit lighter, a bit more flexible, and a bit lower in midsole profile. All of these elements combine to provide a shoe that does little to get in between you and your workout, allows for more explosive movements, and provides a lower platform for greater inherent lateral stability. These are just a few options that shoe guru John Schrup recommends trying out. All can be purchased locally at Texas Running Company (9901 N. Capitol of Texas Hwy. in the Gateway shopping center and downtown at 1011 W. 5th Street); weight—for both women’s and men’s shoes—is given, along with the shoe’s offset (heel-to-toe drop).

New Balance 1400 v2, $100 Newbalance.com

Technically a marathon racing flat, the 1400 fits closer than socks and is so smooth you might just want to take up the marathon anyway. The offset (the heel-to-toe differential) is closer to a standard running shoe, but you won’t mind because the 1400 are so comfortable. 5.5/6.4 oz., 9mm

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photography by Lauren Pape

ON Cloud, $109 On-running.com

The Cloud are brand new, from Swiss newcomer ON. The Cloud are similar in fit to the 1400, and add a Euro-hip, casual look to the performance engineering. Hidden between the upper and the midsole is the Speedboard, a full-length flexible plastic plate that provides a more even distribution of shock, a more solid platform for quick, explosive movement, and aids in propulsion in forward movement. 6.5/7.4 oz., 9mm

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Fit Finds

Saucony Kinvara 5, $100 Saucony.com

Like the Pure Flow, the Kinvara are part of a line of shoes—the Natural line—within the Saucony brand that brings the heel closer to the ground relative to the forefoot of the shoe. They retain plush cushioning at the same time offering a light, flexible platform. The Kinvara have such a cult-like following that it shouldn’t be a surprise if someone approaches you in line at the Whole Foods Market to ask how you like yours. 6.7/7.6 oz., 4mm

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Brooks Pure Flow 3, $100 Brooksrunning.com

Brooks Pure line is designed to allow the foot a greater range of motion while protecting it. The Pure Flow 3 are the softest of the line, yet still allow the foot to set down with greater ease and allow functional movement without excessive engineering to get in the way. Durability of the PF3 is better than most shoes in similar categories, so you’ll probably end up buying a second pair for your running days as well. 7.4/9.0 oz., 4mm

Mizuno Hitogami, $100 Mizunousa.com

The sleeper of the bunch, the Hitogami are low, light, and firm. They fit pretty narrow, so if your feet are of the Flintstonian variety, look elsewhere. Mizuno wearers tend to remain Mizuno wearers because the Wave plate in the rear of the midsole provides a unique feel to the shoe. 6.6/8.0 oz., 9mm

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Look

New Fitness Shops Stuff for trail, road, and gym

Speed Shop 410 Pressler They’ve been open since March 2014, but a few may not really be sure what all’s in the Speed Shop. Rogue Running owners Ruth England and Steve Sisson have partnered with Pure Austin’s owner Beto Boggiano to create a uniquely industrial yet welcoming retail and workout space in this former Mercedes Benz repair shop. There are two components to the Speed Shop. Rogue Running closed their San Marcos Street location and moved into the right-hand side of these swanky new digs. “We actually have all the same retail space as we did on the East side,” said England, co-owner. In addition to the gear, clothing, and fuel that customers are familiar with, the site has showers, space to relax outdoors, and the centrally located 410 Fuel bar with coffee, smoothies, and other assorted goodies. The 78 • austi nf Itm agazin e .com • 07.2 014

amenities make it very convenient for the runners who are participating in Rogue’s training groups, which are also located out of the shop. “People come an hour early to hang out and have coffee,” said England, “or they wait around to miss the traffic heading home.” There’s dedicated space outside for working in post-run foot drills. Sisson pointed out that the shop is “still a work in progress. We want to get Rogues together to decide what else is needed.” The left-hand of the Speed Shop is home to Pure Austin’s Rail Training. This is a separate training facility with its own monthly fees. Licensed dietician Laura Ugokwe and trainer Greg Cook provide their services here, and there are assorted group workouts, such as Shirley Domicoli’s Slash class, to choose from. In addition to the gym services, there are monthly concerts that take advantage of the wide open interior space and amazing sound system, described on the website as “SXSW meets fitness.”

Austin Trail Running Company 13219 Research Blvd., Suite 200 It’s about time—with the active trail community here in Austin, there’s been a need for a trail-specific retailer. Pam Harght, an ultra runner and coach with Team in Training, is opening this locally based shop on Monday, September 1 (Labor Day weekend). Harght moved to Austin in 2009 “and promptly found Joe Prusatis; I’ve been trail running ever since,” she said. She’s completed the 100K distance but is working on finishing 100 miles (“it’s a mental thing”), and Harght’s road resume includes more than 25 marathons in 15 different states and two countries (Canada and France). Austin Trail Running Company sits off of 183 North next to iFly and Amy’s Ice Creams, which make up a small shopping center that’s been christened “Austinville, the 78750 location.” Popular trail brands will be stocked; prior to opening, Harght held “Thursday night wear tests” beginning in June that provided members of specific training groups—Tejas Trails and Team Red, White, and Blue—with the opportunity to try out shoes and gear. Looking for help in getting started? The staff is made up of experienced trail runners who also have strong business backgrounds, including Harght’s fiancé Peter Kirby.

Jack & Adam’s Bicycles Cole Building, 300 S. Lamar, Suite L Triathletes know that Jack & Adam’s Bicycles has had two previous Austin locations; the original store site is now home to condos, while the former fastfood-chicken-turned-bike-shop on Barton Springs will revert back to its origins as a food trailer park. The new iteration of Jack & Adam’s, which opened in June, is sleek and expanded, with more than 6,000 square feet of floor space—twice the size of the former location. Items that have the staff excited are a new community room and expanded retail sections. Running shoes and gear along with lifestyle and off-road bikes are included in the new stock, part of what staff member Mike Thompson referred to as “multifaceted” merchandise. Convenient covered parking, a walk-up juice bar, and two bathrooms—complete with showers—bring new creature comforts to this Austin fitness stalwart. photos by John Chung 07.2014 • au stinfI tmaga z in e . c o m • 79

Feel

What is Pain?

Actively fit people maintain a higher pain tolerance By Christopher Manees, M.D.

he International Association for the Study of Pain defines pain as “an unpleasant sensory and emotional experience associated with actual or potential tissue damage, or described by the patient in terms of such damage.” Whether pain is caused by actual tissue damage or heightened by emotions, the presence of pain in the body is usually an indication that something is wrong.

Types of Pain: Acute vs. Chronic

In athletics or fitness training, it is common to have acute pain. Acute pain begins suddenly and can feel “sharp” in quality. Possible triggers of acute pain are muscle fatigue, strains, fractures, or disc injuries. This type of pain may last minutes to months in duration and usually disappears when the injury is treated or healed. Chronic pain is pain that persists after an injury to the body has healed and usually lasts longer than six months. Chronic pain complaints might include low back pain, headaches, joint pain, or neuropathic pain (pain from injury to the nervous system). As one might imagine, the emotional toll from chronic pain can be quite profound. What is even more surprising is the magnitude of this problem to the public. According to the 2011 Institute of Medicine report, greater than 100 million Americans suffer from chronic pain. Many of those affected by pain are athletes or involved in fitness training.

Pain’s Role in Fitness and Training

There are many stories of athletic conquests, personal records, and the amount of pain someone can endure to accomplish these tasks. A recent study out of Germany may shed some light on this. Literature from June 2012 issue of the journal Pain suggests that regular physical activity alters the way pain can be perceived. More specifically, those who are regularly physically active and 80 • austi nf Itm agaz in e .com • 07.2 014

athletes have higher pain tolerances (maximum amount of pain that can be withstood). In general, endurance athletes (i.e. runners) were found to have moderate pain tolerances while athletes involved in game sports (i.e. football) were generally able to tolerate higher levels of pain. Athletes must be careful to avoid injury themselves. While carrying on through pain is part of many fitness programs, one must be cognizant of any changes or pain that continues longer than expected. It is important to seek help, as prolonged pain can lead to compensatory movement patterns, which can lead to further injury in other areas of the body. For similar reasons, those suffering with chronic pain conditions must be thoughtful of movements, exercises, and other

triggers to their condition. As mentioned previously, pain usually serves as an indication that something is wrong in the body and, fortunately, there are many treatment options.

Successfully Managing Pain

Many athletes have treated their own pain with conservative measures such as rest, ice, compression, and elevation of an injury, possibly even overthe-counter anti-inflammatories or acetaminophen. When these measures fail, it is likely time for a professional opinion. Those affected by pain have many therapeutic options to discuss to try to relieve their pain. But what is the best approach? Pain is usually managed using the care paradigm known as the pain treatment continuum. According photography by Brian Fitzsimmons

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to the pain treatment continuum, treatment is initiated with the least invasive modality. If pain doesn’t respond well to one therapy or has become unresponsive to it over time, more aggressive treatment options are used until a therapy or combination of therapies works. Treatment options for patients fall under two main categories: conservative therapies and interventional therapies. Conservative therapies are predominantly non-invasive treatments and appear on the lower tiers of the pain treatment continuum. Conservative treatments range from exercise programs, physical and psychological therapies, chiropractic care, over-the-counter medications, bracing, transcutaneous electrical stimulation (TENS), and non-opioid based medications. Moderately intensive

options—such as nerve block procedures, corticosteroid injections, and opioid medications—are used when appropriate. If a patient’s pain resists conservative treatments or as patients become refractory to them, interventional procedures may be able to relieve the pain. Interventional therapies include neurostimulation, neuroablation, and surgery. Of the previously mentioned options, neuroablation and surgery are irreversible procedures. Various pain etiologies and each patient’s unique physiology and psychological disposition toward pain are taken into account when a care plan is implemented. Whether the pain is new or has been a problem for many years, there are multiple treatment options available to alleviate pain and continue an active lifestyle. afm

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Michael W. Burris, M.D. Fellowship Trained in Sports Medicine Specializing in treatment of knee and shoulder injuries in athletes of all ages ACL injuries are a particular focus and area of expertise

CapitalCityOrtho.com 12201 Renfert Way • Suite 370 (512) 617-1989

Medical Tent

The Spine

Sciatica is a symptom, not a disease. Sciatica is caused when a herniated disc or bone spur pinches part of the sciatic nerve, which runs from the lower back through the rear end and down both legs. This can cause pain, tingling, and numbness.

The bones that keep you upright The same gene that causes spina bifida (a disease where the lower back vertebrae fail to close over the spinal cord) also causes Manx cats to have no tail.

It’s cartilage contraction that makes humans shrink in height over their lifetime.

Car accidents are the cause of most spinal trauma and injury in America.

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The remains of Richard III, who died in 1485, were recently identified by osteo-archeologists through DNA samples and the scoliosis exhibited in the skeleton. Scoliosis is a condition that causes curvature of the spine.

The number of bones that comprise the spine when we’re born is different from when we die. As babies, people have 33 separate vertebrae. As they age, the five vertebrae of the sacrum fuse together. The coccygeal vertebrae, another three to five bones (this varies from person to person) join to create the tailbone, bringing the number of vertebrae to approximately 26.

Your neck is just like a longnecked giraffe’s in that it has seven cervical vertebrae—they’re just spaced out differently.

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Nerve cell bodies that make up the spinal chord create an image that looks like a butterfly.

Vertebrae look like circles with wings on the sides and back. The spinal cord runs through the center hole in each vertebra.

have amazingly flexible spines, which include the bones that make up the tail; anywhere from three to 28 caudal vertebrae are located in the tail.

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What makes up the spinal column?

Cats

According to the Paralysis Resource Center, some 1,275,000 people in America report being paralyzed due to spinal chord injuries—and 16 percent of these injuries were the result of a sporting or recreational accident.

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Healthy Bits Taking a brief look at the science behind wellness

Never Too Late to Start

Women, Activity, and Type 2 Diabetes Researchers have found women with a history of gestational diabetes mellitus (GDM) who increase their physical activity can prevent or delay the onset of type 2 diabetes mellitus (T2DM). GDM is glucose intolerance that develops during pregnancy; about one third of women with GDM go on to develop T2DM later in life. Scientists used data compiled from the Nurses' Health Study II, which examined more than 4,500 women with a history

Quality, Consistent Sleep a Must for Fit Kids

esearchers from Massachusetts General Hospital for Children produced a new study that offers compelling evidence that children who consistently had reduced sleep in early childhood went on to have increases in obesity, adiposity, or overall body fat by age 7.

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of GDM and recorded information about their activity levels. The May 2014 study was published online in the JAMA Intern Med. More than 600 women in this this group developed T2DM, and researchers were able to find a link between moderate-intensity activity and lower risks. For every 100 minutes of moderate-intensity activity, the risk of T2DM decreased by 9 percent; those who had 150 minutes per week of moderate-intensity Data came from in-person interviews with mothers when their children were varying ages, from six months to 7 years old. The mothers were asked how much time their children spent sleeping, both at night and in the daytime. When the children were age 7, the researchers also took measurements of height, weight, total body fat, abdominal fat, lean body mass, and waist and hip circumferences. As part of the study, each child

physical exercise had a 47 percent lower risk of T2DM. Conversely, those with more sedentary activity, such as watching TV, had a higher incidence of T2DM. Their conclusion: "These findings suggest a hopeful message to women with a history of GDM; although they are at exceptionally high risk for T2DM, promoting an active lifestyle may lower the risk." Study Link: archinte.jamanetwork.com/ article.aspx?articleid=1873080

was assigned a "sleep score" based on the mothers' reports. Researchers found that children with the lowest sleep scores had the highest levels of body measurements reflecting obesity and adiposity. This association was found to be consistent at all ages, so it does not seem there is a "critical period" when the interaction between sleep and weight has the greatest effect. Study Link: pediatrics.aappublications. org/content/early/2014/05/14/peds.20133065.abstract?sid=28b8a48b-3353-408a83c9-31e55b8a17de

A new study conducted by Lifestyle Interventions and Independence for Elders (LIFE) and published in the May online issue of JAMA found that seniors who started an exercise program of walking and light, lower-body weight training were less likely to experience physical disability. The study began in 2010 and followed a group of men and women, ages 70 to 89, who were sedentary. One group was given a supervised exercise program; a second group was provided education. Researchers followed up every six months—and they found that they had a hard time keeping the “control” group from becoming active after receiving education. An interesting finding: the exercise group were hospitalized more often than the education group, but researchers found this was due to the exercise regimen revealing existing medical conditions rather than causing injuries. Study Link: jama. jamanetwork.com/article. aspx?articleid=1875328

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Feel

Leaves of Three, Let It Be

Taking a close look at poison ivy By Jody Kelly

his familiar axiom appears on signs posted on the Roy and Ann Butler Hike and Bike Trail around Lady Bird Lake, along with a picture of Toxicodendron radicans, commonly known as poison ivy. Trails in Central Texas provide “the ideal growing environment—part sun and part shade,” according to Susan Rankin, botanist and executive director of The Trail Foundation (TTF). Despite these posted warnings, many runners, walkers, cyclists, and boaters may not worry much about the plant— until they get home and start scratching. How to treat the itchy rash then becomes a primary concern. Later on, folks will want to know how to prevent the rash from occurring on their next outdoor adventure. And some may want to identify the pesky plant to avoid it or eradicate it from the landscape (if not from the world).

Exposure

Touching the stems, leaves, and roots of the plants releases a chemical called urushiol. It takes a very small amount of the oil—50 micrograms, less than a grain of salt—for an itchy rash to develop. The oil is easily transferred from one surface to another, so contact with something that has brushed against a plant—camping equipment, a pet, gloves— can provide exposure. It’s also possible to have a reaction from inhaling smoke from burning plants. The allergic reaction to poison ivy is called “delayed hypersensitivity” 86 • austi nf Itm agazin e .com • 07.2 014

because the reaction doesn’t occur for some time after exposure, anywhere from hours to days later. In fact, many people don’t have a reaction the first time they encounter poison ivy; additional contact eventually triggers the allergic response, which varies from person to person in severity. Sensitivity to poison ivy can change over the course of a lifetime, so it’s a good idea to pay attention to foliage when enjoying outdoor life in Central Texas.

Treatment

You may already know if you’re among the 15 percent who aren't allergic or part of the 20 to 30 percent who are highly allergic to poison ivy. That leaves a large group that reacts to the plant in some moderate fashion. In any case, it doesn’t hurt to take poison ivy contact seriously. After known—or suspected—contact with the plant, it’s important to remove the oil from the skin (this substance causes the reaction, and urushiol can remain on clothing, skin, and fur for a long time). As soon as possible, rinse with water; dousing within the first five minutes of contact is very effective in preventing allergic reaction. Before the first itch, scrub off the oil with a lengthy, soapy shower and shampoo hair. Rankin recommended using Tecnu Poison Ivy Scrub, available without a prescription at many local drugstores, because “it binds with the oils and they can then simply be rinsed off with water.” Carefully clean everything that might have come in

True

False?

Scratching the rash causes poison ivy to spread. If you eat poison ivy, you could die. Urushiol oil can remain active on surfaces for as long as five years. Poison ivy only grows on the ground. Poison oak and poison ivy are the same plant.

contact with the plant. Toss clothing worn during the outing, as well as any towels and washcloths used for bathing, into the laundry, and clean footwear. If poison ivy was encountered while gardening, scrub all of the tools used—including the lawnmower. If the dog was exposed, give it a good bath as well. These actions may prevent or lessen the effects of the oils. If the rash develops, there are several home remedies to try; Heather Herrick, a local athlete who has a master’s degree in botany and wetland ecology, suggested the following. • Keep the area dry by dabbing it with 60 percent alcohol, if you can stand the sting • Cool the affected area with ice in a bag for a few minutes several times a day, drying the area afterwards • Apply calamine lotion or hydrocortisone cream in the highest percentage available If these actions don’t solve the problem, it may be time to get medical help. According to the American Academy of Dermatology, see a doctor or visit the emergency room if these symptoms develop: • Trouble breathing or swallowing • A rash that covers most of the body • Many rashes or blisters develop • Swelling occurs, especially if an eyelid swells shut • Rash on the face or genitals

• Fever of more than 100 degrees • Much of the skin itches, or nothing seems to ease the itch

Prevention

Stay in the middle of the trail to avoid contact with greenery. Avoid bushwhacking; you’re more likely to encounter poison ivy when off the beaten path. While working in the garden, wear long sleeves, long pants, a hat, gloves, socks, and old shoes to protect the skin. Make sure clothing and equipment that comes in contact with poison ivy is washed right away. The City of Austin Parks and Recreation Department, upon request from TTF, cuts back the poison ivy in some areas rather than use herbicides, which would kill a broad range of beneficial native plants and wind up in the lake. Besides, the plants will always come back, Rankin noted.

Identification

Plants with leaves of three seem to be everywhere, but some of them aren’t poison ivy. Virginia creeper, which is a pleasant garden plant and turns red in the fall, is often mistaken for poison ivy. On the other hand, a vine with fewer leaves or reddish leaves may not appear to be poison ivy, but it is. During the cooler months, poison ivy becomes dormant and loses its leaves but the bare stems can still cause a rash. Contact with dead poison ivy plants can also result in an allergic reaction. afm

1. False. Scratching open the blisters can cause an infection, but it doesn’t cause the rash to spread. 2. True. Because allergic reaction would occur in the digestive tract and airways, ingesting poison ivy could be fatal. 3. True. Even dead poison ivy plants can retain urushiol oil for this length of time. 4. False. Poison ivy can be found as a climbing vine, growing in trees. 5. False. While they both contain the chemical urushiol, poison oak (Toxicodendron diversilobum) is shrubby; its leaves are a lighter green on one side and look like oak leaves.

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Train

To Stay on Track, Stay off the Track Do you really need to do speed work? By Patrick Evoe

ecently, I've come to the conclusion that track workouts are, at best, completely unnecessary and, at worst, detrimental for the vast majority of amateur triathletes training for Ironman and half Ironman-distance races. I've been forming this perspective as I've observed age groupers swear by their frequent track workouts to build running speed. Yet, when I watch these races, I see many amateurs jogging, shuffling, or walking on the run portion of the event. None are running anywhere near the paces they train on the track. In looking to quantify these observations, I found a website publishing statistical analyses of Ironman race results. According to runtri.com, the 88 â&#x20AC;˘ austi nf Itm agazin e .com â&#x20AC;˘ 07.2 014

average time for the marathon at Ironman Texas in 2013 was 5:17, which is 12:05 minutes/mile average. Knowing that Houston's weather at the end of May is less than ideal for running, I looked at Ironman Arizona. That race is held at the end of November, when temperatures are much cooler; there is almost no humidity, and the course is not particularly hilly. The average marathon time in 2012 was 4:59, an 11:24 minute/mile average. What about the half distance, where athletes should be running much faster than at the full Ironman? Runtri.com reports the average time for the half marathon at Ironman 70.3 Austin was 2:19, a 10:36 minute/mile average pace. I realize these averages represent a wide variety of competitors, ability

levels, and ages. My point is that hammering out speedy track workouts is an unnecessary part of training for these events if the average person is running 10:30â&#x20AC;&#x201C;12 minutes/mile. My advice is geared toward 97 percent of competitors. The top 3 percent (professional and elite age group athletes) may need different types of training to perform at their level, but I urge the remaining long distance triathletes to consider my arguments. In fact, most professional triathletes I know do far fewer track sessions than amateurs. I understand an athlete's urge for track sessions. Many people value the social aspect of training and thus join groups. Because track sessions have long been part of running culture, these groups often include weekly

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track sessions. It also feels good to run fast on the track. When finished, runners feel like they really did themselves good by hammering out those shorter, faster efforts. But for athletes training for longer triathlons, there are better training approaches to get faster.

is a very different event than training to PR a 30–50 minute effort at a 10K running race.

Wrong systems

The types of shorter efforts people run on the track work the wrong metabolic systems than those critical for Ironman triathletes. Most people Injury spike their heart rates for a few Nothing makes an athlete slower than minutes, then stop and rest. In this being injured. Most injuries are caused case, the body is learning to metabolize by too much volume or intensity, and at a more anaerobic rate than will the high intensity levels achieved on ever be utilized in a 12-minute mile the track greatly increase the risk of pace during an Ironman. This teaches injury. Track sessions may tip runners the body to be efficient at the wrong over the edge when training for that effort level. What also compounds next race. this is that swim practice is probably working these same systems. The heart Burning matches and lungs only know how hard they're There's an adage in sports that you working; they don't care if it’s while only have so many matches to burn running or swimming. Let's say an each week in training. Think of average triathlete is running, the body as a matchbook. swimming, and biking Every time a really hard three times per week per effort is pushed, a match sport. Most masters’ is burned. When all swim programs give of the matches are Nothing makes an athletes sets of 50s, burned, you risk injury. athlete slower than being injured. 75s, 100s, and 200s. So, Most athletes push already, three times too hard on the track per week at swimming, and, in doing so, burn a the metabolic system is couple of matches. That working at that same 1–3 leaves less physical and minute intensity level. Add in mental energy for other more a track session, and now four out of important workouts specific to Ironthe total nine training sessions are man and half Ironman-distance trainworking in a system different than that ing. Athletes would be better off saving most critical to performing in a half or that energy to work on increasing full Ironman. muscular endurance and strength on None of this is to say that athletes the bike, so they're fresher and able to should never work on speed or intenrun at a speed closer to their abilities sity. In fact, it's important to work all in the final portion of a triathlon. systems—but in different ways and at different times in training. I could write Training for one sport rather more articles on speed-specific training than three for long-distance triathlon. For now, I There's a trap in triathlon: athletes want to open athletes’ eyes to the idea think they're training for three that pounding out efforts at 6–7 minute/ different sports. In fact, triathletes are mile pace on the track won't help if training for one sport—triathlon. It has they’re running 12 minutes/mile in an three disciplines and the tendency is Ironman. And if you think I'm just makto look at each separately. But the only ing this up, I'd like to point out I've won time that matters is the finish. Yes, an Ironman and finished second overall athletes have to train each discipline, in four other Ironman races…and I but too many look at each sport in a haven't stepped foot on a track in more vacuum. They think they need to train than two years. afm like a pure runner, pure swimmer, and pure cyclist. Those who head down this road set themselves up for burnout and injury. As I mentioned, the track is a staple of pure-running culture. An Ironman is an 8–17 hour effort, which 07.2 014 • au stinfI tmaga z ine.co m • 89

Train

Downhill Swimming

Imagining a seesaw can help your form By Kim Brackin

magine the pool you are swimming in miraculously gets tipped…downhill. Think of the momentum created by swimming downhill versus the steady “uphill” swim the majority of fitness swimmers battle each outing. The first thing I always address with a new client is body position in the water—how does a swimmer get horizontal when legs are dragging behind and creating tremendous frontal resistance? Typically, swimmers will kick harder in an attempt to elevate their legs. I am an advocate of using the legs for propulsive kicking, not to balance the body. Those swimmers are wasting precious heartbeats to merely stay afloat versus gaining forward propulsion. Let’s talk about how swimmers can manipulate body position and begin to use those legs to go somewhere. For men, the body’s center of gravity tends to be located around the stomach; for women, it’s even lower, at the hips. Because the lungs are filled with air, a human’s front end will float while the large leg muscles cause the back end to sink. Consider the center of gravity as the fulcrum on a seesaw; 90 • austi nf Itm agaz in e .com • 07.2 014

the front end should be balanced with the back end. If two children of different weights were playing on a seesaw, it would be necessary to move the lighter child closer to the end and place the heavier child closer to the fulcrum to achieve balance. When the body is in the water, length and pressure (via the arms) become the “little kid;” in order to create balance in the water, swimmers need to create as much length as possible in the front end. There are three techniques to accomplish balance: extension with the arms, leaning or pressing into the water with the chest and arms— and even face—and front quadrant swimming.

Extension A longer vessel holds speed longer, so a swimmer’s goal is to lengthen the body. Rotation and extension are different, and I continually correct swimmers who have too much rotation. To illustrate extension, think of raising a hand to answer a question; you’re just trying to get an inch or two longer. As the swimmer enters the water, I encourage a slight

TEXAS

ROWING

CENTER rotation onto the hip and shoulder of the entering hand that is combined with extension forward and slightly downward. Instead of just placing the hand in the water during entry, extend it forward as if searching for that extra inch or two of length.

Pressing the T

in the catch position and beginning to pull, the other is just entering the water. This gives both length and weight in the front end to help to balance out the weight of the legs.

Drills for Front Quadrant Swimming

This is an old school swimming term that I first heard from swimming guru Full Catch-Up Bill Boomer, who taught me to coach Before pulling with the right arm, my swimmers to “lean into” their stroke. make the left arm fully finish the cycle Picture a “t” made up of body parts: the and have the two hands meet in front lungs make the bottom, shoulders form and side by side. This drill flattens the the cross bar, and the head is the top. swimmer out tremendously and slows The head literally slides forward on the the tempo, but the horizontal position of spine so that the swimmer’s nose and the body on the water is amazing. This forehead are pressing downward into is also a great drill to practice setting the water (like a chicken slides up a good catch and feeling the its head forward on its neck). forward movement gained Most swimmers hold their by applying pressure head much too high; backwards on the water When taking a when a swimmer is not with the pulling arm. breath, the swimmer breathing, I should just Take your time with this should keep pressure see the very crown of drill and recognize how on the water with the temple, not lift the the head exposed—the the kick is driving you head away from, or rest is underwater. forward. out of, the water. When taking a breath, the swimmer should keep Breathing Side Catch-Up pressure on the water with This drill is done exactly as the temple, not lift the head the full catch-up drill, but the away from, or out of, the water. Ideally, swimmer only catches up during a one goggle is kept in the water during breathing stroke. So, when breathing the breath. Swimming with a snorkel to the right, let the left hand wait in is a great way to practice the ideal front for the right hand to meet it head position. In regard to crossing before the left arm can pull. Don’t the “t”, the press (or lean) of the wait for the left hand to meet the right swimmer’s chest and shoulders needs before pulling because no breath was to be continuous, even as she rotates taken; as a result, this stroke looks a bit from side to side. So, when kicking flat lopsided. Why practice this? In general, on the stomach, the swimmer would the extended arm usually pulls too press the sternum into the water; once soon during the breath; therefore, the swimming, however, the pressure swimmer has no length in the front transfers the pulling arm’s armpit, back quadrant during a breath. Imagine to the sternum, and then to the opposite for a moment: no length in front and armpit of the arm that is now pulling. the head lifting up for a breath. This This is truly that “downhill” feel. weight distribution is like the child on the lower end of the seesaw jumping off and sending the child up high Front Quadrant Swimming crashing down. Eventually, you’ll want Think of everything in front of the to swim with an “almost catch-up” shoulders as the “front quadrant”; I stroke to create a faster tempo with a coach my swimmers to always have the more rotationally balanced stroke. objective of keeping some length/weight Enjoy your time in the pool, and in that front end in addition to the head. remember—technique fuels your A lot of people swim with “helicopter speed. afm arms” (blades that are always opposite each other). I advocate for more of a catch-up stroke where, as one arm is 07.2014 • au stinfI tmaga z ine.co m • 91

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Train

Lifting for Life Speed and endurance come with strength training By David de Leon

trength training, in general, is great for the body. It’s great for the bones and overall athleticism. Everything we do in life involves, at some point in time, having to lift things. So, not just for body strength, it’s important to know how to move things around correctly. The monotonous pounding of running alone will not carry well into older age. It will keep the cardiovascular system very healthy, as long as diet is also healthy, but eventually, the body adapts and tightens. Shoulders round, knees start to hurt, hips ache, joints get sore. That’s not because of running—there’s nothing wrong with running—it’s because you only ran. The entire body has to be attended to and preserved. It’s important to run, but the other strength exercises that balance the body are equally crucial. When it comes to endurance athletes, triathletes, or marathon runners, it’s even more important to be strong, especially in the parts of the body that can sometimes be neglected. Many times when training for an endurance race, the training is limited to the respective discipline, and that requires a lot of anterior involvement from the quads or core. The back and posterior chain are often forgotten, yet these are probably the most important parts of the body. A common misconception is that strong also means big or bulky. When working with runners or cyclists, the goal is not to add size but to give attention to complementary muscles— particularly the lower back all the way down to the calves. Glutes, hamstrings, and lower back are many times overlooked in development. If you look at triathletes, some are very front-heavy (meaning they have well-developed, strong quadriceps) but when asked, common complaints are lower back pain and even knee ailments. That means there’s a weakness somewhere. Everything in the front is so tight that hips begin tilting, or the quads are pulling so much, without the accompanying hamstring, that knees start to ache. 92 • austi nf Itm agazin e .com • 07.2 014

Think of it as imbalance. That’s the big key word because, at the end of the day, the person who is stronger overall—not bigger, but more developmentally well rounded—is going to win. When it comes to endurance athletes, hypertrophy (building muscle bulk) is not the point of training. So get over the myth that strength training automatically equates to bulking. Moving weight simply translates to strength in all muscle groups. If you train correctly, with correct weight, reps, and sets, strength will come without added size. A lot of boxers and wrestlers, for instance, can’t get bulky because they compete in a weight class—but that doesn’t mean they don’t lift weights. Workouts and movements can be simple, without requiring a lot of equipment, but still provide obvious gains in strength and power. Many top collegiate track programs implement movements such as deadlifts, cleans, and hang snatch at lower repetitions, and these help improve runners’ times because bursts of speed are developed in those repetitions. It’s the same thing for an endurance athlete. At some point during a race, that burst is going to be needed. When it’s time to hit it, the musculature needs to be there. afm

photography by Travis Perkins

Workout

Here’s a sample workout that focuses on posterior chain and core stability. The great thing is that all of these can be done as a warmup for a run. This doesn’t have to be a stand-alone workout.

David de Leon (left) works with triathlete Nathaniel Friedman to perfect band walks.

Band Walks —3 sets of 20 steps, alternating the right and left as lead legs for one set • Band around the ankles; toes pointed in toward each other. • The body should stay centered in a good athletic position, with a slight bend in the knees and the stomach tight. • Take small, deliberate steps, keeping the knee over the ankle. De Leon: “You’ll notice that the high gluteus medius is firing because the toes are pointed in. If the toes start pointing out, the hip flexors will take on the stress—and you don’t want that, because they’re already getting enough work.” Goblet Squat with Band — 3x12 • Bring the band up around the knee and set up in a squat position. • Hold a kettlebell or dumbbell at the chest, elbows in nice and tight. • Keeping the chest tall, go into the squat position, pushing the hips back and driving the knees out even with toes as you sit into the squat. De Leon: “The important parts are pushing the butt back and pushing those knees against the band. Even holding the weight in the goblet squat position forces the shoulder blades to retract.” Straight Arm Kettlebell Good Morning — 3x12 • Remove the band. • Grasp the kettlebell with both hands. • Stand with a slight bend in the knees, chest tall, butt back. Weight stays on midfoot to the heel. • As you reach down, push the butt back until a nice stretch is felt in the hamstring. • Nice and slow down, and then speed to return to standing position. De Leon: “The back should never be rounded. That takes the strength exercise away from the hamstring and puts it into the back.”

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Train

Battle Ropes and You How to work this equipment into training By Andy Rivadeneira Now let’s be honest here; trips to a local Austin gym or health club can be quite an adventure. These experiences can often include intimidating new equipment. On the flipside, it’s possible to stumble upon a current exercise or workout approach that revolutionizes your fitness outlook. Today’s fitness devices present themselves in diverse forms, which can be disheartening to those less familiar with equipment or exciting for those who approach new gym experiences with a feeling similar to that of a kid on Christmas morning. For instance, many may look at battle ropes and think, “That’s not for me. It looks too barbaric.” Regardless of the reaction, whether pessimistic or optimistic, there’s usually a feeling of curiosity. With that in mind, I’ll lay out useful information on how battle ropes can take workouts to new creative heights.

itness doesn’t get much more simplistic than the often-touted battle ropes. This high-powered rope has taken the elite training scene by storm, becoming popular with the military and most combat/contact (MMA, boxing, football) sports. While these ropes do not exactly qualify as “cutting edge” fitness equipment, there’s a reason why this tried-and-true training choice is still around: delivered results. Battle ropes were developed to improve grip strength but have risen in popularity due to their many benefits. Training and exercise have come full circle over the last few years; power movements have made a comeback on the fitness scene, with CrossFit and kettlebell training at the top of this resurgence of power-based training methods. Not far from these familiar fitness styles is where you’ll find battle rope training. Battle ropes vary in size and width. They come in 50- to 100-foot options, with widths ranging from one to two inches. 94 • austi nf Itm agazin e .com • 07.2 014

The longer and heavier the rope, the higher the difficulty of use. Beginners might want to start with an easier (shorter/ thinner) rope option. Rope material ranges from standard manila (similar to the version climbed in gym class back in the day) to more durable nylon. Nylon makes up the heavier ropes used by high-level athletes who want an extreme challenge. One common misconception regarding battle ropes is how difficult the exercise itself can be; it can be intimidating. But take heart—you don’t have to be striving for the NFL or a UFC championship to take part in battle rope training. It truly is an exercise for everyone at all fitness levels. I incorporate this style of training with most of my weight-loss clients, as it adds a new dimension in fat-burning techniques. However, those with severe back issues or shoulder impingements should pass on this form of training as it may do more damage than good. With a variety of “slams” as its foundational movement, this power-driven method of training will take endurance and mental fortitude to their limits. This intense style engages the upper body and mid-section muscles. During work sets, the arms, back, and shoulders are heavily targeted, while the core region assists in torso stabilization. This is considered more of an isometric conditioning movement bephotography by Brian Fitzsimmons

cause the sets can be lengthy. A bout of 30 seconds can seem like an eternity when giving an all-out effort. One of the great outcomes from training often with the battle ropes is the increased anaerobic (muscular) conditioning; think of it as wind sprints for the arms. If weight loss is a target, conditioning with the battle ropes is a great way to burn loads of fat while using an unconventional approach. How? The cardiovascular system is working to exhaustion during a steady 10–15 minute battle rope session, similar to completing a pressing 2- to 3-mile run. I use the battle ropes for an upper body resistance training warm-up or a quick cardio bout when I am short on time. I find it difficult to take on a battle rope workout with an all-out effort for longer than 15 minutes. I advise using the battle ropes as an option

during a metabolic circuit because it fits in well as a quick and convenient exercise. Battle ropes can also serve as a dynamic exercise alternative during resistance workouts to keep the heart rate up and maximize calorie burn. It is difficult to give any negative feedback regarding the battle ropes when the benefits are so vast. The few cautions I would offer are to ease them into work sets with a progressive intensity; don’t even think about using them if you have any major shoulder problems. Assuming that’s not the case, you’re ready for battle. If you’re into power-style training or searching for a different form of cardio to tone up for the summer, battle ropes might be for you. afm

Check out austinfitmagazine.com

for the extended version of Andy Rivadeneira’s gym equipment review, where he gives the scoop on incline trainers and using the foam roller.

Pros

• Easy setup and storage • Great for weight loss and performanceenhancing programs • Effective cardio option for those with lower body injuries • Simple movement patterns

Cons

• Can be pricey ($100–$200) • Unique space requirements (long and open) • Can cause pain in forearms and shoulders for those with weaknesses in this area

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Train

Aquathon Training Week

Keeping it Simple

Tuesday Short run intervals.

How an aquathon can benefit tri training By Andrea Fisher

implicity. A single word that is defined as “the quality of being easy to understand or use; the state or quality of being plain or not fancy or complicated; something that is simple or ordinary but enjoyable.” Simplicity is a word that can have a lot of impact if embraced, especially in an active lifestyle. How many multisport athletes “keep it simple?” Not enough in my personal opinion, but if they did, the benefits would be a tremendous boost in fitness and performance without overcomplicating the basics. How does one keep it simple, especially in a world bombarded by obligations of work, family, and little spare time for training? One way is to incorporate unique workouts and events that don’t take a lot of equipment, are easy to get to during the day, and comfortably executed with a wellprepared plan. A favorite with respect to this philosophy is the monthly Splash-n-Dash at Pure Austin Quarry. During the summer months, every third Tuesday at 6 p.m., about 200 multisport athletes start from the quarry dock to conquer a 750-meter swim, followed by a 3K run. The only equipment necessary to participate is something to swim and run in, a set of goggles, and a pair of running shoes. No bike, no big gear, no production other then a few simple accessories to participate in what is a fun and amazing workout. Before diving into the aquathon, however, it’s a good idea 96 • austi nf Itm agazin e .com • 07.2 014

to get some basic training and exposure to the elements that are part of this event. Work with a well-recommended swim instructor to make sure stroke form and technique are correct. This provides optimal swim training, which allows one to build up endurance for a longer, harder swim effort. Poor swim form and technique will always lead to injuries and lackluster performances. It’s also important to get open-water swim exposure, which will reduce the anxiety associated with mass starts. Once form is corrected and open water swim exposure is incorporated into a training plan, it’s easy to start building up yardage with two to three swims per week. When it comes to the second leg of the aquathon, the 3K run, it’s important to mix in fast run Continued on page 98

Example workout: 15 minutes of warm-up. Main set is 5-, 4-, 3-, 2-, 1-minute fartlek intervals building in effort with 1-minute rest after each interval. 15 minutes of warm-down.

Wednesday Swim intervals. Example workout: Main set is 6–8 x 100 on 15 seconds rest. Each 100 done as 25 fast sprint/50 race pace tempo effort/25 easy recovery.

Thursday Tempo run. Example workout: 15 minutes of warm-up followed by 20 minutes of building tempo run, ending with strong effort. 10–15 minutes of warm-down.

photography by FotoHogg

Train Friday Easy swim. Example workout: Perfect opportunity to hit an open water swim, keeping an easy, relaxed effort, and focusing on good form.

Saturday Cross-training day. Example workout: Something different and fun. Examples include biking, hiking, yoga, group fitness class, or just chasing kids around.

Sunday Easy base run day. Example workout: 30– 60 minute base run, keeping an easy effort and focusing on good form.

Monday Day Off

Continued from page 96 intervals, which are best performed in a group setting. These workouts can be logged in less then one hour and contain tremendous bang for the buck with regard to fitness gains. Running with a group helps push limits, forcing an athlete beyond any selfimposed boundaries typically experienced when training alone. Building in three runs per week, with one to two containing intervals and tempo work, will lead to a successful Splash-n-Dash event. The overall training plan for an athlete looking to race at the monthly aquathon should have two to three runs and two swims per week. This gives at least one day off during the week and enough training stimulation to build on fitness over the summer months. The other side benefit of participating in the monthly Splash-n-Dash is called “race fitness.” Race fitness is the boost in performance and fitness that happens after

98 • austi nf Itm agazin e .com • 07.2 014

participating in an all-out effort, like that experienced at Splash-n-Dash, and adequate recovery has taken place. Numerous athletes use multiple short events to gain race fitness as they progress through a season. Plus, these experiences provide more exposure to the mental aspects of races that have open-water swims or short, hard runs. The more often athletes are exposed to these elements, the more at ease they will be with the mental components of a race, and thus better able to focus on physical performance. When the next aquathon or Splash-n-Dash comes up, throw your swimsuit and running shoes into your workout bag before you leave home. Participation takes very little gear preparation, hardly anytime to set up after a crazy day of family and work, and provides one butt-kicking workout. Simplicity is key, and an aquathon is just that at its finest… simple but effective. Train well, train simply, and most importantly, have fun. afm

Did You Know? Quarry Lake was a hidden swimming hole in the 70s. Now, it's part of the Braker Lane location of Pure Austin. An approximately 750-meter swim loop is marked by buoys; there are no lifeguards, and swimmers must be gym members. Nonmembers can swim and use the facilities with a day pass.

photography by FotoHogg

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Train

Strength and Conditioning for Young Athletes

Answering parents’ common questions about summer training By Nate Turner

et’s review a familiar nursery tale. Goldilocks finds the Bear Family away for the day and wanders from room to room rendering comfort judgments on each Bear’s bed: “This one’s too hard; this one’s too soft; this one’s just right!” Now, switch the context to the trainer you’re about to hire to help your kids get bigger, faster, and stronger for next season. Which of these guys or girls do you want on the job? Coach One: “No pain, no gain! Now, drop and give me 20!” Coach Two: “I just want them to like me and have fun. Let’s have a group hug.” Coach Three: “Success comes when preparation meets opportunity. Let’s get back to the fundamentals!” One of the many things to love about Austin is the huge number of opportunities kids have to get involved in youth sports here. Drive around any afternoon or weekend, and you’ll see soccer, football, basketball, softball, fun runs, skateboard, BMX, crew, Frisbee golf…the list is nearly endless. Underlying a safe and fun experience in most of these sports is, first and foremost, the leadership of a skilled and caring coach. A close second, however, is your child’s physical preparedness relative to the physical demands of the sport chosen. Having coached young athletes for more than 14 years, I’ve found that I field many of the same questions about the safety and effectiveness of strength and conditioning for kids each year. Here are some of the most common, with answers from some of the experts in the growing field of youth fitness and sports performance training.

Isn’t it harmful for children to lift weights? “Contrary to the traditional belief that strength training is dangerous for children or that it could lead to bone plate disturbances, the American College of Sports Medicine (ACSM) 100 • austi nf Itm aga z in e .com • 07.2 014

contends that strength training can be a safe and effective activity for this age group (children and adolescents), provided that the programs are properly designed and competently supervised.”– from ACSM’s “Current Comment on Youth Strength Training,” Sports Medicine Bulletin, Vol. 32, No. 2, “Weight training is primarily done from an injury prevention standpoint. By increasing strength, we are improving the protective mechanisms around joints. With good instruction, care, and proper programming, weight training is significantly less dangerous than competitive sports themselves.” – Wil Fleming, Force Fitness & Performance, Bloomington, Indiana

How many days per week should kids train? The answer to this question depends in part on what other activities the child has going on already and what kind of program is being considered. For athletes who are actively competing, we recommend one to two coached sessions per week, plus two shorter home workouts that focus on movement technique and conditioning. For athletes out of season, three to four coached workouts per week with a combination of strength, power, conditioning, and movement training is a common recommendation. Remember that they’re kids, it’s summertime, and piano lessons, swim team, and paper routes all count as activity. Exhaustion = diminished training returns and an unhappy athlete. Does this stuff actually work? How much improvement can my kid expect to see? “We like to say that great athletes aren’t born, they’re made. Speed and strength are skills, and any athlete can learn to improve both, if they apply a proven method taught by a skilled

To expand on this, a healthy child at any age will see benefits in coordination, balance, and conditioning—and even strength, speed, and agility—in response to regular exercise. However, don’t expect a child who has not had a pubertal growth spurt (peak height velocity, in clinical terms) to add muscle mass. The ability to add muscle depends on the interplay of the right hormones at the right time. Strength training, when safely performed, simply adds to the body’s signal to grow under these circumstances.

questions. No, Mom and Dad, your kid doesn’t have to toss his/her cookies for it to have been an effective training session, even though that may have happened to you once or twice. S/he doesn’t even necessarily have to be sore in two days. Complex movements, like the Push Press and Clean and Snatch, are taught first with a PVC pipe, then with an unloaded barbell, and finally, when an athlete demonstrates competency, with load. Running line drills until s/he drops won’t improve the ability to cut precisely at full speed, either. As one of my mentors so eloquently put it, “Any joker with a whistle can make a kid throw up. That’s not coaching.” Expect the early days to be about skill development and the harder days to follow once technique is solid.

TRI SE

Top Five Questions to Ask Before You Sign Up (courtesy of Dave Gleason, Director of Youth Performance at the International Youth Conditioning Association and owner/head coach at Athletic Revolution South Shore)

1. What educational credentials and experience do you have that qualify you to coach young athletes, whose developmental needs differ from those of adult athletes? 2. What type of assessment system do you utilize to find fitness and performance benchmarks as well as measure changes and improvements? 3. Do you divide the kids into groups by age and ability? 4. What specific things does your program offer to help my child increase sportspecific injury resistance? 5. What is the coach-to-athlete ratio in your programs?

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How do I select a good coach/facility/program? “Any joker with a “Ask about experiwhistle can make a ence. Don't necessarily What is “overtraining” kid throw up. That’s think about experience and how can I spot it? in creating champion A great training pronot coaching.” athletes, although that gram perfectly applied may be important to you, is still only half of what but what is their experiit takes to become a better ence with athletes like your athlete. Proper post-workout son or daughter? Make sure they nutrition and adequate sleep will are specific. Just because someone determine if your child reaps the bentrained a college or pro athlete does not efits of his or her hard work. Xbox until mean they are prepared to train your 2 a.m. is not a recipe for good recovery 13-year-old daughter. Also ask about even after sleeping in until 11 a.m. training philosophy. The wrong answer is Stay in tune with your child’s nutrition something to do with a piece of equipand sleep patterns—loss of appetite, ment (Jumpsoles, or kettlebells, etc). The elevated resting pulse, and insufficient right answer should be about movement, or poor quality sleep are sure warning teaching, and fun.” – Wil Fleming, Force signs of overtraining. Don’t be afraid to Fitness & Performance provide a day or week off to catch up. A good coach will appreciate your insight into your child and will be for whatever Why isn’t my kid exhausted at the end of helps improvement, including extra the session? S/he should be really tired rest. afm for it to have done any good, right? This is one of my all-time favorite

coach. The resulting improvement in self-confidence is the real win.” – Bill Parisi, founder Parisi Speed Schools, Fairlawn, New Jersey

TEXAS

Workout

Mixing Load Strategies Supersets translate to fitness in everyday activities By Diane Vives, M.S., C.S.C.S., C.P.T.

oading the body causes it to adapt to demands. That load, however, must always fall within the boundaries of an individual’s limitations of mobility, motor control, and strength. Once there is a strong foundation, we can then creatively add load to movements. A strong foundation is established through a spectrum of movements performed at body weight. Then, intensity is built through small, incremental steps of progression. This is definitely the precursor to the challenging movements seen incorporated into training programs and used by professionals who have gained versatility in movement and loads through training tools and toys found in gyms. If movements are taken out of context or done without that important foundational training, the risk versus reward equation may definitely skew more heavily toward risk. The movements here showcase some creative tools and 102 • austi nf Itm agaz in e .com • 07.2 014

combinations to be utilized once a strong foundation has been established. If you question whether you are ready, any of the many certified trainers in Austin can assist in building your exercise menu and progressions toward the correct entry point for success. There are many ways to “go big” and still be smart about taking care of your body at the same time. Supersets like these incorporate total body movement for increased intensity of the single exercise as well as build to a higher intensity circuit. The first strategy combines two exercises that work different planes of motion; the second strategy involves two movements that change from a bilateral load to a unilateral load. The nature of movement training is to build a full spectrum of movement ability and then transfer these increased capabilities to activities that we love. This is where the true reward in training is experienced and brings on the smiles.

photography by Brian Fitzsimmons

Superset 1: Sagittal and Frontal Plane Movement

Forward Lunge with Vertical Pullover

Purpose: This is a combination movement in a plane of motion—the sagittal plane (forward and backward)—that dominates everyday activity. The lightweight steel mace used provides an asymmetrical load through an extended lever arm away from the body’s center. The starting position of the movement also gives great vertical core work, with the upper body position creating an increased posterior load. Movement: • Start by standing tall and establishing a strong vertical plank. Reach with the mace over and behind the head while maintaining the vertical plank position. • Load and engage the lats, aligning the upper arm with the torso. • Lunge forward while maintaining a hip-width stance with the feet; at the same time, perform a vertical pullover until the arms are extended forward from the shoulders. • Make sure to create a stable base in the lunge position and keep the torso vertical. • Push off the front heel to return to the start position with a smooth, controlled motion.

Lateral Lunge and Rotation with Uneven Load

Purpose: Strong lateral movements are often overlooked in training but are a major component of decelerating and reaccelerating in agility moves that benefit everyday life activity and sport. The lunge involves the frontal plane of motion and the mace provides an asymmetrical load outside the base of support to increase the movement’s intensity.

Movement: • Stand tall and hold the mace with both hands in a prone grip. The weighted side of the mace should be on the side you are lunging toward. • Perform a side lunge with toes pointing forward at all times. The weighted side of the mace should be held on the same side as the direction of movement. • At the same time, move the weighted part of the mace by rotating the body. The mace will then be outside the base of support, causing an overload of frontal plane at the end range of motion. • Only rotate the upper body to the range of motion that can be reached while maintaining a static and stable lower body and base of support. • Movements should be very smooth and controlled. • Push off the heel of the lunging foot to extend the leg while rotating the upper body back to the start position. performed by Ryan T. Mortensen at 7 Fit Studio

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Workout

Superset 2: Bilateral and Unilateral Movement

Rollout on Ball

Purpose: The pulling motion here is performed bilaterally (twoarmed, symmetrical position), emphasizing the lat pull, while the prone plank on ball uses an unstable base of support that challenges the core and upper body. The intensity is further challenged by loading the movement by flexing the shoulder and reaching the upper arm forward to extend the lever arm.

Movement: • Start in a plank position by placing the elbows on the ball, directly under the shoulders, and with feet shoulder-width apart. • Flex the shoulders and reach forward with the elbows until the upper arms are aligned with torso to perform the rollout, all while maintaining the plank position. • Perform a lat pull by bringing the elbows back to the start position and continuing to maintain the plank. • If holding the plank position is too difficult, start with a shorter range of motion on the rollout and only go as far as possible while maintaining correct form.

104 • austi nf Itm agaz in e .com • 07.2 014

Athletic Functional Movement Testing Identify movement impairments Corrective exercise programs Exercise Video Online

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Suspended Single-Arm Row with Rotation

Purpose: This single-armed unilateral load using straps creates high core demand while performing a pulling motion in a suspended position. The rotational movement added to the beginning and end adds a challenge to maintaining a plank.

Movement: • Leaning backward from the anchor straps, start in a side plank position with ankle, knee,

•

• •

•

hips and shoulders aligned; hold the handles with a single extended arm. Pull up and rotate toward the strap’s anchor by performing a single arm row and reaching up the straps with your free arm extended. In a very slow and controlled movement, return to the start position. Always maintain plank alignment; don’t let the hips collapse by sagging or over-compensate by arching the back. If you lose position, stop and discontinue the set. Never push or pull through a collapsed plank position; simply stop and lower the knees to end the movement.

uring the learning phase, these supersets can be broken into single exercises to ensure form and technique; later, they can be put together to increase the intensity of the set while challenging a wide spectrum of movement. When the supersets are combined, they create a circuit that truly challenges total body movement and strength endurance. Remember to always use light to moderate loads with challenging new movements that incorporate combinations dependent on complex coordination. Have fun and move. afm 07.2 014 • au stinfI tmaga z ine.co m • 105

East West Forum:

INTEGRATIVE SPORTS MEDICINE Thursday July 24, 7-9pm FREE, RSVP HERE: aoma.edu/ community-classes/ east-west-forum/ 4701 West Gate Blvd Austin, TX 78745 (512) 492-3034

CO-SPONSORED BY

AOMA & AUSTIN FIT MAGAZINE

Join prominent sports medicine specialists to discuss cuttingedge techniques and holistic solutions for injury recovery and prevention. Featured speakers: Ann Mowat, LAc Martha Pyron, MD John Tuggle, DC

Coach Carrie

Training for a Triathlon Finding your perfect blend By Carrie Barrett

ver try to make a green smoothie? It's not as easy as it sounds. If you put in too much lemon, it tastes bitter. If you don't blend it long enough, you may as well be chewing your smoothie. If you add too much kale, it tastes like it was scraped off the bottom of a lawnmower. I'm as plant strong as they come, but the last thing I want to do for breakfast is make out with a John Deere. It's hard to get the combination just right no matter what recipe is used. However, there are those times when magic happens. Add in just the right amount of apple, ginger, or pineapple and suddenly, that liquid catnip becomes a little slice of sweet nutrient heaven. You have found your perfect blend. Training plans are nothing more than a recipe. If you follow your training plan perfectly, chances are good for celebrating an amazing race day performance. But, like most recipes, the tendency is to leave a few things out (I still don't know what tarragon is) or make some substitutions along the way to fit needs and taste buds. You tweak, experiment, pinch, and substitute to find that perfect blend.

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Welcome to the triathlon training smoothie bar. How can you make your perfect blend? Choose Your Greens. Duh.You can't have a green smoothie without greens, the drink’s fundamentals. Many people use chard, spinach, romaine, and other greens. Diehard smoothie and juice lovers swear by kale. Kale; yeah, they do. My suggestion is to start conservatively with greens and add as you become used to the taste of drinking your veggies. Triathlon training also has its key ingredients: swim, bike, run. You can't have a great race without knowing those fundamentals. At some point, you practice all three. Like dark leafy greens in a glass, sometimes less is more. Start conservatively and add sessions as your body and mind adapt to the schedule. There is no exact formula for everyone. Some coaches prescribe a balanced schedule, much like the one included here. Still, other coaches focus on building upon strengths—or even weaknesses. Bottom line: Start with the fundamentals. Learn to swim, bike, and run properly and

with good technique. Work on drills over speed. Lay the foundation of your training recipe. Choose Your Consistency. Water, milk, coconut water, or real fruit juice are all recommended liquids to give a smoothie its desired consistency and additional flavor. Adding ice or Greek yogurt can also turn it into a frothy milkshake dream. The smoother the consistency, the more palatable it is. There's not much worse than trying to take a sip of a smoothie only to find that it's either way too thick or so thin that there’s a sticky green homage to Jackson Pollack dribbled down your shirt. Knowing how much liquid to put in is an art and individual practice because it all depends on personal ingredient selection. Again, start conservatively and add more as you blend.

Consistency is also a key word for triathlon training. You have your three main ingredients ready to go, so schedule and mix them as desired to ensure a smooth and confident training system. As race and training distances grow, consistency becomes imperative. Sure, it’s possible to wing the shorter races sometimes, but it's tough and unpleasant to put together a race that

will last six to 17 hours. It's almost like adding too much lemon juice to your smoothie (you can picture the look I'm making right now). You may as well toss the whole thing out and start fresh. Choose Your Fruit. Though it’s certainly possible mix a smoothie concoction with just greens and have a nutrient bomb for breakfast, many blend-a-holics include fruit to cut the bitterness and add a little sweetness. Blending frozen fruit also helps with the texture and consistency. Bananas are a popular choice, as are pineapple and mangoes, but the sky is the limit here. Toss in apples, oranges, melons, grapes, and berries. Keep in mind, however, that when dark berries are added, they change the color from bright green to Lady Bird Lake brown in just a few pulses. It will taste awesome, but if you have a color aversion, beware.

Sweeten up triathlon training and keep it fun. Do you enjoy charity bike rides? Sign up for a couple. Train and race with friends on occasion. Add some sweetness with a master’s swim class or

open-water event. Join a training team or group if time and schedule allow. Add some speed work. Sure, you can train by yourself and have the perfect blend, but add some zest and find some fun with group outings. Beware, however;

16 Weeks to Half Ironman

Weeks 5-8 (06/30/14-07/27/14)

Details of each workout will be on the Interactive Training Plan.

Week 5 (06/30–07/06)

Week 6 (07/07–07/13)

Week 7 (07/14–07/20)

Week 8 (07/21–07/27)

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Rest/Core/ Flexibility

Bike: 45 minutes (RPE 4–6) w/ 8 x 60 second hill repeats

Swim: 1K (20 laps) Run: 4 Miles with 4–6 hill repeats

Bike: 50 minutes w/ last 8 minutes (RPE 7–8)

Swim: 1K (20 laps) Run: 4.5 Miles (RPE 3–5)

Long Bike: 25 Miles Run: 15 minutes off bike

Long Run: 9 Miles

Rest/Core/ Flexibility

Bike: 45 minutes (RPE 3–5) w/ 6 x 2 minute pushes

Swim: 1.1K Run: 4.5 Miles (RPE 3–5)

Bike: 55 minutes w/ last 10 minutes hard (RPE 7–8)

Swim: 1.1K Run: 4.5 Miles (RPE 3–5)

Long Bike: 40 Miles Run: 15 minutes off bike

Long Run: 10 Miles

Rest/Core/ Flexibility

Bike: 45 minutes (RPE 3–5) w/ 6 x 2 minute pushes

Swim: 1.2K Run: 4.6 Miles (RPE 3–5) w/ 6 x 1 min hard

Bike: 60 minutes w/ last 10 minutes hard (RPE 7–8)

Swim: 1.2K Run: 4.5 Miles (RPE 3–5)

Long Bike: 45 Miles

Long Run: 11 Miles

Rest/Core/ Flexibility

Bike: 45 minutes (RPE 4–6) w/ 8 x 60 second hill repeats

Swim: 1K (20 laps) Run: 4 Miles with 4–6 hill repeats

Bike: 50 minutes w/ last 8 minutes hard (RPE 7–8)

Swim: 1K (20 laps) Run: 4.5 Miles (RPE 3–5)

Long Bike: 35 Miles Run: 30 minutes off bike

Long Run: 9 Miles

RPE = Rate of Perceived Exertion (1 is super easy – 10 is incredibly difficult) Core or Flexibility Work = Can include activities like yoga, Pilates, stretching, and functional movement training

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Austin Tri Cyclist

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as a few too many blueberries can turn that smoothie brown, too much group training can turn a desired flavor and taint a favorite mix. Why drink someone else's smoothie all of the time when you can make your own? The same holds true for triathlon training. I recommend mixing it up with friends and competitors every once in a while, but not all of the time. Keep your eye always on your perfect training blend. Pack Your Punch. Add a kick 4 to a smoothie with fun spices and flavor additions like ginger, goji berries, cacao, protein powders, avocado, chia seeds, nut butters, spirulina, and more. Add-ins go a long way toward delivering the goods on protein, healthy fats, and “super food” nutrients and lay the finishing touches on your recipe for awesome. Strength training, yoga, and recovery days also add a kick to the training schedule. Who doesn't want to be stronger, faster, and more agile? Strength and flexibility training, however, do more than just add speed—they add power. Strength training is the protein powder of training. It packs a punch with explosive full-body movements, core work, and flexibility training. It staves off injury and aids in restoration. Add-ins, especially recovery days, also break up the monotony of routine and provide a little zing of excitement to your perfect blend.

Choose Your Blender. Sure, a $500 Vitamix blender sounds ridiculous at first, but $500 is a mere drop in the bucket to good health and longevity when considering the long run. It pays for itself quickly; trust me, I’ve seen my Juiceland tab. Plus, there are thousands of recipe ideas on the Internet. Smoothie options are endless with this investment.

In triathlon training, your coach and training log are your blender, and they work with you to mix up the ingredients—the liquids, fruits, and add-ins that mesh together for a perfect training plan. If something doesn't taste quite right, tweak and fine-tune it until it does. Can coaching be expensive? It sure can. But, like a $500 blender, a good coach provides more than just basic functions. A good coach has all of the bells and whistles (including feedback, meetings, education, therapy, empathy, and perspective). A good coach will take your smoothie recipe and make it better. Before you make a green smoothie, make sure you like dark leafy greens. Why bother choking something down if you're going to hate it? Likewise, before you embark upon triathlon training, adopt a love affair with the lifestyle. Your coach and blender will love you for it, as will your body. Find the perfect combination and enjoy peak power and performance. afm

Download the entire Half Ironman training program on Training Peaks here: http://ow.ly/x114J

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THE COOLEST WAY TO GET FIT IN AUSTIN!

Events Featured Texas Rollergirls Flat Track Roller Derby

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Sports and Outdoors

July 13 Texas Rollergirls Flat Track Roller Derby Spend a fun, action-packed evening in a family-friendly environment. Come for a night of entertainment at the Austin Convention Center to watch this unique athletic competition provided by Texas Rollergirls, an organization that aims to promote women’s flat track roller derby and sportsmanship. texasrollergirls.org

Food and Drink

July 8 Preserve the Bounty: Fruits Join the Sustainable Food Center to learn which fruits grow best in Central Texas and how to preserve them into the fall. Learn techniques for freezing, dehydrating, and canning fruit; bring two canning jars and take canned fruit home. sustainablefoodcenter.org/happy-kitchen/ classes

www.centexdentist.com

Some restrictions may apply.

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July 28 The Wine Down Free and open to the public, the Wine Down is a music series staged inside the ACL Live theater. The July 28 event features music from Riders Against The Storm and bites from La Condesa. Come for the music, stay for the giveaways, and then stroll the shops along Second Street. acl-live.com/calendar/the-wine-down-ridersagainst-the-storm

Arts July 4 Austin Symphony 38th Annual July 4th Concert and Fireworks Come celebrate the nation’s independence at the beautiful Circuit of The Americas track with family and friends. The Austin Symphony will begin their annual performance celebrating the nation at 8:30 p.m., with a spectacular fireworks display to follow at 9:30 p.m. Holiday contests, games, and activities start at 6:00 p.m. austinsymphony.org/news/h-e-b-austinsymphony-july-4th-concert-fireworks-movesto-circuit-of-the-americas-for-one-year-1/ photography by Brian Fitzsimmons

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SCHEDULED MAINTENANCE SCHEDULED MAINTENANCE

30K-60K-90K 30K-60K-90K TUNE-UPS TUNE-UPS ENGINES•BRAKES ENGINES•BRAKES TRANSMISSIONS TRANSMISSIONS EXHAUST EXHAUST CUSTOM MODSMODS CUSTOM COllISION, COllISION, pAINTpAINT & BODy & BODy

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July 11 Rascal Flatts with Sheryl Crow in Concert As part of the Rewind Tour 2014, Rascal Flatts and Sheryl Crow take the stage at the Austin 360 Amphitheater. Since its debut in 2000, Rascal Flatts has become the most awarded country group of the past decade. austin360amphitheater.com/events/rascalflatts-rewind-tour-2014 July 12 East Austin Handmade Arts Market The Vortex Theater and local artists have partnered to create a uniquely Austin market to showcase music by emerging artists, crafters, and entrepreneurs. Admission is free and there’s, easy bus access, and a petfriendly environment. The market is open from 11 a.m. to 4 p.m. eastaustinhandmade.com/info-.html

afternoon of dancing, raffles, prizes, and fun in the sun. All proceeds will be sent to C5 Texas. Must be at least 21. facebook.com/even ts/1426400774287961/1430381900556515

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July 11-13 Capital City Comic Con 2014 Comic artists and writers, such as Larry Hama, Dave Dorman, Eddy Barrows, and Paul Jenkins and publishers such as Big Dog Ink, DDP, Zenecope, and Guardian Knight Comic. capitolcitycomiccon.com

Health & Wellness

July 24 AOMA Graduate School of Integrative Medicine offers masters- and doctoral-level programs in July 22 acupuncture and Oriental medicine. John Legend: The All of Me Tour The school sponsors a series Nine-time Grammy Award of seminars throughout the winner John Legend year where biomedical performs works from his and alternative medicine newest album “Love in the practitioners discuss Submit your event Future,” which recently specific medical topics. online at claimed the number one austinfitmagazine.com AMOA and Austin Fit spot on Billboard’s Hot 100 Magazine have partnered Singles Chart. to present the latest East cedarparkcenter.com/events/ West Forum on Integrative detail/john-legend Sports Medicine. Cutting-edge techniques and holistic solutions for injury recovery and prevention will be discussed by speakers Martha Pyron, M.D.; Ann Mowat, L.Ac.; and John Tuggle, D.C. Seats must be reserved. AMOA, 4701 West July 5 Gate Blvd., Austin • aoma.edu/communityIndepenDANCE Party Cruise classes/east-west-forum/ Taking off on Lake Austin at 1 p.m., the Independence Day Party Barge will feature dance contests, door prizes, and an open bar. Great food will be provided by BlackFinn American Grill. Join in for an AFM Sponsored

Lifestyle

• Rent and sell water purification machines • Steam distillation purification process • Replace 5 gallon bottled water cooler 602 West 13th Street | Austin, TX 78701 512.472.9393

GreaterTexasWater.com 07.2 0 14 • au stinfI tmaga z ine.co m • 111

Rides&Races Featured Couples Triathlon (Race 3 in the Texas Tri Series)

Kreutz Photography

JULY July 4 Freedom 5000 5K and Kid’s K Camp Mabry, Austin • active.com/austintx/running/distance-running-races/ freedom-5000-2014 July 5 Firecracker 5K Lago Visa, TX lagovistajuly4.org/firecracker-5K-fun-run/ July 12 Caleb 5K Fun Run Austin, TX • caleb5k.com The Zombie Run 5K Cedar Creek, TX • thezombierun.com/ location/austin-tx-xo/ July 12–13 Charity Spike Volleyball Tournament Austin, TX • charityspike.com July 13 Couples Triathlon (Race 3 in the Texas Tri Series) Walter E. Long Metropolitan Park, Austin couplestri.com Texas Too Hot 15K/5K/1K Boerne, TX • iruntexas.net

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July 15 Splash-n-Dash Series Pure Austin Quarry Lake, Austin, TX splash-n-dashseries.com

July 29 Five55 Series Lake Pflugerville, TX five55series.com/austin.php

July 19 Orange Leaf Half Marathon and 5K New Braunfels, TX • facebook.com/ events/470301856347697/

July 31 Twilight Mile Leander, TX facebook.com/events/478090802278891/

Capt’n Karl’s Night Time Trail Series Run: Muleshoe Bend 60K, 30K, 10K Muleshoe Bend Recreational Area, Spicewood, TX • runthehillcountry.com SARR Women’s 5K San Antonio, TX • saroadrunners. com/content.aspx?page_id=87&club_ id=736866&item_id=342482 July 20 Marble Falls Triathlon Marble Falls, TX • marblefallstri.com July 26 and 30 CG Games Prelims Lamar Middle School, Austin cggames.com July 26 T3Multisports Youth Splash & Dash Round Rock, TX • t3multisports.com/ T3events-aquathlon.html

AUGUST August 3 Prude Ranch Races - Duathlon/Duathlon Relay Fort Davis, TX fitnesscamp.org/ranchrace.html Prude Ranch Races-Half Marathon, 5K, 10K Fort Davis, TX • fitnesscamp.org/ranchrace. html#sthash.o2081SRx.dpuf Jack’s Generic Triathlon (Race 4 in the Texas Tri Series) Pflugerville, TX • jacksgenerictri.com Tour de Jalapeño San Marcos, TX • tourdejalapeno.com August 9 5K for Clay Round Rock, Texas • 5kforclay.com

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Carry all of your running essentials!

August 9 Capt’n Karl’s Colorado Bend Trail Run Race Colorado Bend State Park, Lampasas, TX runthehillcountry.com/captn-karls/colorado-bend/ colorado-bend-race-info/ AuGUSTO Run Austin, TX • saroadrunners.com/content. aspx?page_id=87&club_id=736866&item_ id=276663 Keller Williams Presents: Red Rally Run Austin, TX • kwredrally.com August 17 Youth Triathlon-Inspire Kids to TRI Cedar Park, TX • inspirekidstotri.com August 19 Splash-n-Dash Series Pure Austin Quarry Lake, Austin, TX splash-n-dashseries.com

September 13 Athleta Esprit de She Austin Cycle Tour Austin, TX • espritdeshe.com/page/ show/836732-cycle-austin#.U45xBfmwKgw Techno Tron Triathlon New Braunfels, TX • alamo180.com/races/ techno-tron-triathlon/ Neon Dash Austin, TX • neondash.com/ September 14 Colin’s Hope Kids Triathlon Austin, TX • colinshope.org/Events/Group/ Default.aspx?ID=01B935D9-597F-4BD89BBA-78849E173D02 September 16 Splash-n-Dash Series Austin, TX • splash-n-dashseries.com

™

August 23 Highland Communities Youth Splash and Dash Round Rock, TX • t3multisports.com/ t3events-hhaquathlon.html#sthash. VvoBwXlm.dpuf

September 7 Brain Power 5K, Central Texas’ Race Against Brain Cancer Cedar Park, TX • brainpower5k.com/

September 20 Infected 5K San Antonio, TX • carreraraces.com/ theinfected.asp#location

August 26 FIVE55 Aquathlon Series – 500m or 1500m Swim + 5K Run Lake Pflugerville, TX five55series.com/austin.php

September 27 4th Annual Lakeside Submit your ride Challenge 5K & Small or race online at Fry Run austinfitmagazine.com Jonestown, TX events.kvue.com/4th_ Annual_LAKESIDE_ August 30 and 31 CHALLENGE_5K_SMALL_FRY_ Camp Eagle Mountain RUN/300634149.html Biking Classic Rocksprings, TX • campeagle.org/fall-spring/ Bubble Run events-classic.php Austin, TX • bubblerun.com

SEPTEMBER September 1 TriRock Austin Triathlon (Race 5 in the Texas Tri Series) Austin, TX • trirock.competitor.com/austin/ September 6 Capt’n Karl’s Reveille Peak Ranch Trail Run Race Burnet, TX • runthehillcountry.com/races/ captn-karls-night-time-trail-race-series-2/ reveille-peak-ranch/

7th Annual NOCC – San Antonio Chapter Run/Walk San Antonio, TX • nocc.kintera.org/faf/home/ default.asp?ievent=1101971 Kerrville Triathlon Festival (Race 6 in the Texas Tri Series) Kerrville, TX • kerrvilletri.com September 30 FIVE55 Aquathlon Series – 500m or 1500m Swim + 5k Run Pflugerville, TX • five55series.com 07.2 014 • au stinfI tmaga z ine.co m • 113

www.spibelt.com 866.966.4440

Made in Austin

DISCOVER!

Improve Climbing Skills with Bicycle Sport Shop's Wednesday Night Beginner Ride

On Wednesday nights, Bicycle Sport Shop (BSS) leads the Beginner Ride out of their Research Boulevard store. Typically, the small group consists of some 15 or so new riders who have a variety of interests: trying out a new bike, improving fitness, learning to or practicing riding in a group, and training for an upcoming ride. The goal of this ride is to turn these riders into bike enthusiasts and have cycling become a lifestyle.

he BSS Beginner Ride is a nice spin out on the west side of 183 and north of Braker. It is about 15 miles long and takes riders approximately 1.25 to 1.5 hours to complete. The route heads north on Jollyville Road for about 2.5 miles and then cuts west into the Barrington Way neighborhood. From here, it zigzags north into the Balcones Country Club area. The riders then loop around the golf course, where they encounter the first hill on Crest Ridge Circle. This can be a challenge for the beginner rider; the base of the hill it is approximately a 7–8 percent grade; after some 50 meters, the steepness levels off to a 2–3 percent grade. Avoiding hills in Austin is impossible, and it’s important for riders to learn how to use their gears properly. This enables them to conserve energy so they are able to complete the climb without stopping. The twopart hill at Crest Ridge really helps with teaching this skill. After the loop around the golf course, the group turns south, returning to the Barrington Way neighborhood for a loop on D-K Ranch and Yaupon. There’s a final climb on Taylor Draper, which gives riders another chance to learn how to ascend. It has a short downhill section where the riders can pick up speed before the climb; this helps to illustrate how to use momentum to get partway up before having to work hard on the climb. It also teaches how to properly shift gears, going out of the big chain ring into the little chain ring, without skipping the chain or—worse yet— having the chain fall off. The group finishes by traveling down Jollyville to Braker Lane and back to Research and the BSS store, where high fives are exchanged after completing a fun evening of riding.

Tell us about it! Give us a shout at @AustinFit. We'd love to hear about your experience!

Ready For the Road

Bicycle Sport Shop, 10947 Research Blvd. 6:15 p.m. — sign waiver, meet fellow cyclists 6:30 p.m. — instructions about route, rules of the road, and Q&A 6:35 p.m. — wheels down • Helmets, two water bottles, lights, and closed toe shoes required • Bike must be in good working condition • Favorite nutrition, sunscreen, sunglasses recommended Ride updates and cancellations due to weather are announced at facebook.com/bssaustin 114 • austi nf Itm agazin e .com • 07.2 014

photography by Travis Perkins