June 2014 - The Swimsuit Issue

The 2014 Swimsuit Issue AustinFitMagazine.com

Fit Bodies, Summer Fun Farmers’ Market Finds

Texas & the World Cup #OneNationOneTeam

Dad’s Day Gifts and More June June2014 2014

Meet the #SMSC Winners

“When I started riding a bicycle, I weighed 225 pounds.

I went to Bicycle Sport Shop because I didn’t feel judged or looked down upon for not having the perfect ‘cyclist body’. Everyone there is so enthusiastic and has done nothing but encourage me with my cycling and health goals. I am forever grateful.

Cycling helped me lose over 100 pounds. Cycling is empowering. I am amazed at how I feel when I climb that hill or further my distance. Somehow, conquering a hill on my bicycle makes me feel like I can conquer the world.

THE RIDE TO WELLNESS STARTS AT BICYCLE SPORT SHOP.”

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Contents

June 2014

Features + Cover Stories

56 The Starting on page

Annual Swimsuit Issue Taking a look at the season’s styles in some of Austin’s signature spots Cover Swimsuit By: BECCA by Rebecca Virtue Blocked bandeau

$68 |

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Blocked hipster

$56 |

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32 Visiting the Farmers’ Market

78 FitFinds:

48 USA! USA!

100 Saying “Yes”

AFM highlights some local food finds

How Texas fits into the FIFA World Cup

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Something for Dad

Don’t forget Father on June 15

to Asphalt and Dirt

Combining road and trail running for balance

Cover and contents photos by Brian Fitzsimmons

Contents

June 2014

Departments + In Every Issue

46

Running off the Beaten Training Path A trip to Guatemala inspires a training assessment

Fuel

26 A Peach of a Condiment

44 Austin’s Revletics

FEEL

84 The Knee—Your Biggest Joint

TRAIN

94 Triathlon’s Next Steps Stephan Schwarze goes beyond the sprint

Customizes Gear How a WOD inspired two friends

What’s in it, and how to protect it

28 What Exactly are Omega-3s?

52 Profile: Richelle Criswell Runner, triathlete, businesswoman merges her passions

86 Chill Out and Recover Three different ways to use cold therapy

96 Transitioning to Swimmer Facing fears, dropping excuses

30 Understanding Electrolytes

LOOK

88 Common Soccer Injuries Doc Pyron examines ACL tears and concussions

98 Leaping the Mental Net Using meditation and being in the moment as tennis strategies

90 To Tape or Not to Tape What kind (and method of application used) makes a difference

102 Muscle Movements to Improve the Core Tightening the trunk can maximize performance

Fresh fruit changes up this spicy summer salsa

Getting the DL on DHA, EPA, and ALA in the diet

Finding balance in hydration and essential elements

LIVE

78 FitFinds: Something for Dad Don’t forget Father on June 15 80 World Cup-Worthy ‘Dos

38 Two Dads, Tired Kids=Invention

AFM shows how to recreate classic soccer styles

40 Finding Fitness for Mom—on

82 Winning the Battle of the Stink Tips for removing the eau de workout from your shoes

Necessity leads Austin fathers to create child carrier

106 From Zero to Half Ironman Hero Taking on 70.3 with Coach Carrie

the Playground?

Working out together benefits the whole family

In Every Issue

14 From the Publisher 16 Letters to the Editor 20 Contributors

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22 WWW 24 Fit Focus 40 FAQ

54 The Pulse 92 Healthy Bits 110 Events Calendar

112 Rides & Races 114 Discover!

photography by Rebecca Dawn Charles

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Publisher's Letter Publisher/CEO Louis M. Earle

E

The World’s Football

ven though the NFL draft drama is over, football buzz persists.

There is no denying it; Austin is a football town in a football state in football-focused America. But outside of the good old USA, “football” has an entirely different meaning. To the rest of the world, we’re talking soccer. And in this month and this year, soccer is on the international center stage as the FIFA World Cup is held in Brazil. The World Cup is among the world’s most widely viewed sports events.

In 2006, an estimated 700 million people were glued to their TVs during the final held in Germany; in 2010, some 2 billion people—29 percent of the global population—watched the South African games. And for many of us in the USA, soccer is a big deal. Americans sat down to watch the US Men’s National Team take on Ghana in the round-of-16 in South Africa to the tune of 24 million people. A total of 94.5 million Americas watched some part of the tournament, the single largest rise in viewers—20 percent—of any other measured audience. In addition, we—or our kids—have played soccer in school, in clubs, and through rec leagues.

You may remember that my April issue Publisher’s Letter was dedicated to a young third grade student at my alma mater who had invited me to visit him at my 50th high school reunion. I did just that, and I also caught up with classmates I hadn’t seen in five decades. Among these gentlemen was a significant number of my varsity soccer teammates. The memories of that last season together are among my most cherished. The most popular recollection was the final championship game against our arch nemesis, involving a brutal battle to a scoreless tie. For us defensive players, neutralizing that powerhouse was the high point in our soccer careers. For all of us, that game represented the closeness that we had developed as a team and the friendships made possible by our mutual love of soccer.

The experience of having competed on soccer teams from junior high school through college left an indelible impression on me. I gained a special appreciation for the game and the enormous skills and endurance that are required. Even if you have never played soccer or dribbled a ball downfield, you will appreciate that the World Cup is in a league of its own. You will see skills that are almost inconceivable as well as spirit and passion—among players and fans alike—that is more in line with college fervor than a professional competition.

World Cup soccer has it all: non-stop action with almost no time outs, drama at every kick, traps and headers from some of the greatest athletes in sports, and all wrapped up with a spirit of national pride akin to the Olympic games. To peak your interest, check out our coverage of the World Cup in this issue. I highly recommend that you join the rest of the world watching some of the greatest football on the planet. You will not be disappointed.

Keep Austin Fit,

Lou Earle, Publisher, CEO

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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, Allegra Boutch, Alexa Harris, Kathleen Hersey, Tim Meyer, Katie Provost, Martha Pyron, Sara Sanchez, Stephen Schwarze, Brandon Sheehan, Mason Wheeless, Diane Vives, Anne Wilfong Operations Assistant Jackie Pica Interns Alexa Harris, Sara E. Sanchez (Editorial), Dionne Smith (Design), Allegra Boutch (Marketing) 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

JAMES ALLEN

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Letters to the Editor

Wow! Homerun story on the Austin Ridge Riders Club in May's AFM issue. Thank you and Lou [Earle, publisher] and all the others so much for your help in giving ARR some more exposure in Austin. — Jim Rankin I just wanted to take a moment and say thank you for what you do for the entire fitness community. Your efforts to cover what are sometimes called “alternative” sports—and put them in the limelight—is SO important. I was STOKED to see Morgan Wade (personal friend of my BMXer husband, Jed) on the cover of the May issue. You guys are making fitness so attractive for such a wide audience and it’s really exciting to see! Our community (and fitness) is so much more than triathlons and running events. Thank you for continuing to broaden the boundaries of what is FIT. — Amy Rogers Thanks to all who attend the recent AFM Fit Talk on “Fuel Your Finish: A Look at Competitive Nutrition.” Here’s what attendees had to say about the experience.

“It was wonderful!”

92% would like to attend another AFM Fit Talk People are really looking forward to two planned topics: “Achieve Beyond Belief: Profiles of Inspiration” (scheduled for July) and “New Year, New You: Making Physical Transformations” (planned for January 2015). To learn about these free, educational seminars presented by Austin Fit Magazine, make sure you receive the weekly AFM newsletter; subscribe at austinfitmagazine.com

Updated information on test protocols for the AFM FITTEST from test designer Diane Vives:

Burpee Updated Protocol The Burpee measures total body strength, endurance, and power. Athlete starts at the common start point, which is 3 feet in front of a 15-pound weight plate, until the the sound of the starting whistle. Athlete takes the entire body to the ground; the chest must touch the ground in front of plate. Athlete jumps up in front of plate and lands with both feet, left and right, entirely on top of the plate. NOTE: No part of either foot can touch the ground while standing on the plate. While standing on the plate, the athlete comes to full extension in the hips and shows control. To complete one good repetition, the athlete then jumps off the plate, landing back in front of the plate. Judges will score a good repetition based on completing the following—landing in front of the plate with chest touching the ground, jumping onto the plate with both feet on the plate without touching the ground, standing upright on the plate while showing the hips completely open in full extension, and jumping back off the plate to return to the front—before returning body to ground to begin the next repetition.

Pro Agility Shuttle Protocol The Pro Agility Shuttle is a measure of explosive lateral movement and multiple changes of direction. It requires the athlete to have the ability to start, stop, and achieve top speed all within a very short distance. The test begins with the athlete straddling the center start/finish line with one hand on the line and shoulders square to the timing judge. From that position, the athlete starts the test by running 5 yards in one direction and touches the line with the hand that matches the chosen direction (ex: athlete runs to right side line and touches line with right hand). The athlete then runs 10 yards in the opposite direction, touching the far line with the hand that matches that direction, then returning back 5 yards to run through the start/ finish line. Note that athletes must touch the ground on the far ends with the hand matching the direction they are running at each change of direction but do not have to touch the hand to the line at the finish. The timing judge will start timing when the athlete lifts a hand from the start line and stops timing when any part of the torso crosses the finish line. The athlete is given the best score of two attempts.

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.

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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 @byrk24, @mkwtriplett, and @tdlfit_bealive_ 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 facebook.com/austinfitmagazine twitter.com/austinfit instagram.com/austinfit pinterest.com/austinfitmag youtube.com/austinfitmagazine

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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.

Ryan Kendrick

Brooke Taffet

Emily Laskowski

Emily C. Laskowski is a native Austinite and longtime athlete. An advocate for competitive sports and childhood fitness, Laskowski loves to watch all kinds of sporting events and improve her own health and fitness as an adult. She is a successful event coordinator and communications professional in Austin. (page 48)

Brooke Leigh Taffet is the photographer for Tyler’s. She graduated in 2013 from the University of Arizona with a BFA in photography and has appeared in publications such as Tucson Weekly, Tucson Woman, and Tucson Lifestyle.

Taffet continues to pursue her passion for fine art and fashion photography. (pages 38, 78)

Ryan earned his bachelor of physiotherapy degree from the University of Queensland, Australia in 1994 and a masters in musculoskeletal physiotherapy in 2000 under the same world-renowned guidance.

Kendrick has worked extensively in the area of musculoskeletal and sports physiotherapy, working as a personal physiotherapist to Greg Rusedski (formerly No. 4 on the ATP Tennis Tour) and as team physiotherapist to the British Davis Cup team and Essex County Cricket Club.

As a private practitioner, Kendrick has been involved in the management of European Tour golfers and Olympic and Commonwealth Games athletes in disciplines including swimming, rowing, archery, and triathlon.

Kendrick has also been a clinical tutor in musculoskeletal physiotherapy in the bachelor and Masters programs at Griffith University, Australia, and has taught taping courses extensively throughout Australia, New Zealand, Germany, UK, Sweden, Norway, Netherlands, Czech Republic, Hong Kong, South Africa, Brazil, and Canada.

Kendrick is the developer of Dynamic Tape and PosturePals. (page 90)

Kristen Turner is a former Division I swimmer at Pepperdine University. A former age group World Champion in the international distance of triathlon, Turner has competed in triathlons for 30 years. Her family was the first family of four to ever finish the Hawaii Ironman together.

Turner currently coaches master’s swimmers at the Western Hills Athletic Club and runs youth sport programs through her business, Sport Speed Austin. (page 40)

austinfitmagazine. com . Response time

may vary greatly due to publishing dates.

Detailed submission guidelines will be provided by AFM as appropriate.

Erik Stanley

Erik Stanley is the founder of Trail Roots, a local running training business in Austin, Texas. He specializes in private coaching with youth and adults, group trail training, and online coaching. Stanley is a former University of Texas All-American in the 1,500-meter — running the equivalent of a sub four-minute mile. He was 2014’s Austin Fit Magazine Distance Challenge champion, winning four of the six races in the series. (page 100)

Submit FitFocus Photos

Sarah Schneider

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@

Trailroots.com facebook.com/trailroots twitter.com/trailroots

Kristen Turner

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@

Kathleen Hersey

Kathleen Hersey is a two-time Olympian; she finished fourth in the 200-meter butterfly at the 2012 London Olympics with a personal-best time. Hersey has called Austin home for the past five years and loves the active community, where she is constantly inspired to pursue fitness and overall wellness. (page 96) Twitter: @KathleenHersey

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Sarah Schneider is a graphic designer going on her fourth year in Austin. She graduated from Truman State University with a bachelor's degree in visual communications in 2011. Schneider's love of food, dogs, and all things design made Austin and obvious choice when it came to relocating after college. In her spare time, you can find Schneider outside, whether it be hiking on the greenbelt, or relaxing on the lake. She also loves to take advantage of Austin's live music scene. (page 54)

Here’s how. Photos

austinfitmagazine. com . Images

published in Austin Fit Magazine become the property of AFM.

SCREW JOINT REPLACEMENT The Arthrosurface HemiCAP® is the active alternative.

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Individual results may vary. Seek professional medical advice for specific personal care.

Have you been told you need a total joint replacement? Artificial joints can limit a person’s range of motion and ability to perform daily tasks. Joint replacements also restrict high-level pursuits such as cycling, martial arts and weightlifting. The Arthrosurface HemiCAP® implants consist of a small cap and screw that allow the surgeon to restore only the damaged area of the joint. The natural anatomy is preserved and the patient can resume an active lifestyle without pain. Visit www.arthrosurface.com to learn more about the active alternative to a total joint replacement.

what’s White-hot on the web

austinfitmagazine.com

AustinFitMagazine.com Videos

@AustinFit Most Popular AFM Tweet Training 5 days a week helps @AlexisDeJoria withstand the rigors of driving a 10,000-horsepower race car. http://ow.ly/wQCMc

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Most Popular Facebook Post

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Take a look at this month’s recipe from the Sustainable Food Center; director Joy Casnovsky guides you step-by-step through this spicy peach salsa preparation.

If you’d like to learn more about healthy, seasonal cooking classes, check out the SFC’s The Happy Kitchen/La Cocina Alegre program. Some upcoming classes include Essential Knife Skills (June 2), Market to Table: Seasonal Fruit (June 18) and All About Chiles! (June 24). For more information on classes, visit sustainablefoodcenter.org and go to austinfitmagazine.com to see additional fresh, seasonal recipes provided by SFC.

Visit austinfitmagazine.com to see fitness model Laura Modesto demonstrate proper form on mountain climbers and other exercise basics designed to tighten the trunk and firm the core. AFM FITTEST test designer and international fitness expert Diane Vives talks you through her muscle movements of the month.

We want to see you at the 2014 AFM FITTEST! Send us the YouTube link to your completed AFM FITTEST video (three minutes or less in length) to info@afmfittest.com and we’ll share your experience.

AFM Newsletter

Look to the weekly AFM newsletter for information about new blogs, upcoming online articles and past print favorites, special discounts, giveaways, and the latest word on fitness.

Sign up at austinfitmagazine.com/subscribe

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Upcoming Digital Stories

GIVEAWAY

Look for updates on and photos of the AFM FITTEST following the event on May 31 and June 1. Winners will be announced and profiled in the August issue of AFM, so make sure to get your copy!

You could win a free swimsuit! Check out AFM’s weekly newsletter to find out how you can score water wear from this issue’s cover story. We’ll announce in the weekly newsletter what you need to do to lay claim to an item from one of the brands shown on pages 56–76.

22 • austi nf Itm agazin e .com • 06.2 014

The X Games makes its Austin debut on June 5, covering three full days of action sport fun and excitement at Circuit of The Americas. AFM will be there and be sharing memorable moments in words and images. We’ll be sure to catch up with May cover story subject Morgan Wade, BMX rider and native Texan.

Looking to get the kids moving outside? AFM provides some simple outdoor games, perfect for that pack of youngsters who need some summertime activity.

Wondering when the US plays during the World Cup? Visit austinfitmagazine.com to take a look at the match schedule for the monthlong international soccer tourney.

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Fit Focus Elijah Goldreyer at the Boneshaker Project Pace Bend Road Race Spicewood, Texas

Photography by Chad Goldreyer

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Send your active lifestyle photos to FitFocus@AustinFitMagazine.com for a chance to be published. Guidelines are provided in our Fit Focus photo album on Facebook.com/AustinFitMagazine

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Recipe

Did you know?

Peppers, or chiles, grow best from June to October in Austin. If you want a spicier version of this salsa, substitute the jalapeño for a serrano or habanero pepper. For a less spicy version, remove the seeds and membranes of the jalapeño.

Spicy Peach Salsa

4 cups peaches, diced

1 tablespoon honey

1 jalapeño, minced

½ red onion, diced

Recipe as seen in The Happy Kitchen/La Cocina Alegre Cookbook Fresh, Seasonal Recipes, Sustainable Food Center

1 tomato, diced

Juice of 1 lime

2 tablespoons white wine vinegar

Pinch of salt

Use the best of the season for this flavorful condiment

What You Need

How to Make It

Nutrition

1. Remove pit from peaches, cut fruit into very small cubes, and place in medium bowl.

2. Finely dice jalapeño.

3. Add jalapeño, tomato, and onion to peaches.

4. Add honey and vinegar to peaches, stir, and add a pinch of salt.

Calories: 45 Carbohydrates: 11g Protein: 1g Fat: 1g Fiber: 1 g

Serve with chips or over grilled vegetables, chicken, or fish.

Makes 8 servings

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photography by Brian Fitzsimmons

Funded by The Beef Checkoff

Fuel

The Alphabet Soup of Omega-3 Fatty Acids

A

Learning about DHA, EPA, and ALA

By Anne Wilfong, R.D., L.D.

diet high in omega-3 fatty acids fortifies functions of the heart and brain. Many who are interested in a healthy diet have incorporated two servings of fish per week or a vegetarian source, like flaxseed, into their diet to help promote a healthy level of omega-3s in the body.

But is it necessary to supplement what’s received in the diet?

Understanding the three essential omega-3s — DHA, EPA, and ALA— and the bodily functions they support is important to understanding whether a nutritious diet is satisfactory for receiving these health benefits. Here are the basics of the omega-3s.

Most research looking at the health benefits of omega-3 fatty acids is conducted using whole food sources (such 28 • austi nf Itm agazin e .com • 06.2 014

Sources of Omega-3s in Diet Seafood

Serving Size

EPA + DHA (grams)

Salmon, Chinook

3 ounces

1.48

Salmon, Atlantic

3 ounces

1.23

Salmon, sockeye

3 ounces

1.05 0.84

Trout, rainbow

3 ounces

Tuna, canned, white

3 ounces

0.74

Tuna, canned, light

3 ounces

0.25

Sardines, Pacific

3 ounces

1.19

Food

Serving Size

ALA (grams)

Walnuts, English

1 ounce

2.6

Walnut Oil

1 tablespoon

1.4

Flaxseed oil

1 tablespoon

7.3

Flaxseed, ground

1 tablespoon

1.6

Canola oil

1 tablespoon

1.3

Tofu, firm

½ cup

0.7

Soybean

1 tablespoon

0.9

as seafood) rather than supplements.

These studies, as is common in nutritional research, don’t provide a definitive answer as to whether taking a supplement provides the same benefits found in whole foods. As with taking any supplements, there are some things to consider; omega-3 fatty acids can interfere with certain medications and can affect blood clotting, so always check with a doctor before starting supplements.

Fish burps are also a yucky side effect for some, but don’t despair. Just try taking a different fish oil, one that has been formulated to reduce the incidence of burping, and spreading the dosage throughout the day.

Bottom line question: Does everyone need an omega-3 supplement?

Probably not. After examining your current diet, see if there is room to increase sources of DHA, EPA, and ALA. If so, you will most likely get the best benefit—and protect your heart and brain along the way—from eating a whole food diet rich in a variety of sources of omega-3 fatty acids.

ALA (alpha-linolenic acid)

It’s found in flax seed, walnuts, canola, and soybean oil. The body can make some DHA and EPA from ALA, but this process isn’t very efficient or a 1-to-1 conversion. For example, ALA to DHA is “limited in humans with studies showing a conversion rate of about 0.05 percent.” For EPA, “estimates of the conversion of ALA to EPA are 0.2 percent to 8 percent, with young women showing a conversion as high as 21 percent.”

DHA (docosahexaenoic acid)

The brain and eye retina are full of DHA; it’s the most concentrated omega-3 fatty acid in the body. Studies have looked at the effects of DHA on depres-

sion and Alzheimer’s disease.

As a sole source of treatment, DHA doesn’t appear to reduce the symptoms of depression; however, studies have shown that those taking omega-3 fatty acids with a prescribed

EPA (eicosapentaenoic acid)

Considered to be important in heart health, EPA is found in fatty fish.

The American Heart Association (AHA) recommends two 3.5-ounce servings per week. The AHA has said that research shows omega-3 fatty acids decrease the risk of abnormal heartbeats and triglycerides, slow the growth of plaques, and slightly lower blood pressure.

antidepressant saw a benefit.

Additionally, scientists have noted that people with lower levels of omega-3 fatty acids are at an increased risk for cognitive decline, dementia, and Alzheimer’s disease; some

population research studies indicate eating a diet higher in DHA may potentially lower the risk of Alzheimer’s disease. afm

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Fuel

Understanding Electrolytes and Hydration

P

Track hydration to maintain consistent energy level, output By Katie Provost, M.S., R.D., L.D.

roper and consistent hydration habits contribute to top performance, particularly during rigorous physical activity. Most active individuals recognize the importance of adequate hydration and replenishing fluid losses when exercising, but often forget the need to replace electrolytes that are lost through sweating.

Hydration is essential to prevent muscle cramping and other more serious conditions, such as heat exhaustion and heat stroke.

This is especially crucial moving into the hot summer months of outdoor activity.

How to monitor hydration?

T

he best (and easiest) way to monitor hydration status is by checking urine color and frequency. Urine color should be clear to pale yellow, at a rate of urinating every two or three hours during the day. If urination is more frequent and clear, but low volume, consider drinking fluids with electrolytes as opposed to plain water.

To track hydration and fluid losses during physical activity, sweat rate can be calculated by measuring weight loss before and after exercise. If weight loss after exercise is two pounds or more, dehydration is likely.

Be aware of conditions that increase fluid loss through sweat. These conditions include air temperature, intensity, body size and gender, duration, and level of fitness. It’s also important to remember that swimmers sweat. As with any physical activity, body temperatures rise and the body sweats to keep from overheating. Many swimmers may suffer from dehydration because the water keeps them feeling cooler and less thirsty.

A standard rule of thumb for rehydration is 16–24 ounces of fluid per pound of body weight lost during exercise lasting greater than one hour. While it is important to drink water, it is also important to take electrolyte replenishment into consideration when choosing rehydration fluids.

What are electrolytes?

E

lectrolytes are minerals that break down into small, electrically charged ions when dissolved in water. They regulate body fluids, help maintain

30 • austi nf Itm agazin e .com • 06.2 014

healthy blood pH balances, and create electrical impulses essential to all aspects of physical activity. Muscles cannot contract without electrolytes; therefore, it is critical for athletes to ensure they are maintaining adequate electrolytes before, during, and after exercise. The chart below includes the key electrolytes, the role they play in the body, and the main food sources where they are found.

Electrolyte

Role in the Body

Main Food Sources

Sodium

Responsible for controlling the total

Table salt, processed/packaged foods,

amount of water in the body; regulates

canned/pickled foods

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

blood volume; maintains muscle and nerve function Chloride

Works closely with sodium to maintain

Table salt, many vegetables

proper balance and pressure in the various fluid compartments of the body Calcium

Along with bone and teeth strength,

Milk, cheese, yogurt, spinach, kale, okra,

important for transmission of nerve

collard greens, white beans, and calcium-

impulses, blood clotting, and muscle

fortified foods (i.e. some orange juice and

contraction

cereals)

Potassium

Regulates heartbeat and muscle function

Fruits, vegetables, meat, and milk

Magnesium

Helps maintain normal nerve and muscle

Nuts, spices, leafy green vegetables, coffee

function, boosts the immune system,

and tea

maintains stable heart rate, stabilizes blood sugar, and promotes the formation of bones and teeth Phosphate

Works closely with calcium to strengthen

Fish, bran cereals

bones and teeth, but it is also essential to energy production within cells, necessary for tissue growth and repair, and is a major building block for cell membranes and DNA

Tips for determining how and when to hydrate with electrolytes

F

irst, determine if you are a salty sweater by tasting your sweat. If you can taste the salt, you’ll need to rehydrate during and after exercise with electrolytefortified drinks. These can include sports drinks (i.e. Gatorade or PowerAde), electrolyte tablets (i.e. SaltStick Caps), or coconut water.

Once you’ve determined your needs, follow these easy guidelines for hydrating around exercise: • 3–4 hours before exercise/competition: drink 16 ounces of water • 1–2 hours before: drink 8 ounces of water or sports drink • 15–30 minutes before: drink 6 ounces of water or sports drink • During training or competition: drink 8 ounces of water or sports drink every 20 minutes (sports drink is recommended for extra energy if activity lasts longer than 1 hour) • After: minimum 16 ounces of water or sports drink (16–24 ounces per pound of weight lost during activity) Also make sure to consume a balanced diet with fruits, vegetables, lean protein, healthy fats, and whole grains—the best way to ensure electrolyte balance. Stay adequately hydrated to this healthy diet by monitoring your intake of fluids.

Just because you work in an air-conditioned building all day doesn’t mean you can forget about hydration during the day. If you wait until you’re thirsty to drink water, chances are you are already mildly dehydrated. Keep a bottle of water with you at all times during the day to remind you to drink up. afm 06.2014 • au stinfI tmaga z ine.co m • 31

2110 S Lamar Blvd. | Austin, TX 512.326.1443 | stillandsea.com

Fuel

From Farm, To Market AFM provides some picks from Austin’s Farmers’ Markets

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3

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5

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photography by Brian Fitzsimmons

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Fruitful Hill Farm LLC eggs

Located in Smithville, Texas, Fruitful Hill Farm LLC is owned and operated by the Ringger family. Their chickens are pastured, roaming on chemical-free grass, and the website lists any supplemental feed given. But primarily, these chickens are growing up in the great outdoors and eating bugs. Eggs can be found at the Barton Creek Mall Farmers Market and Sunset Valley Farmer’s Market (both on Saturdays, from 9 a.m. to 1 p.m.); in addition, members of the Johnson’s Backyard Garden CSA and Greenling farm-to-table delivery service receive Fruitful Hill Farm eggs in their boxes.

1 dozen eggs: $4

photo by Rogger Mommaerts

Austin-area farmers’ markets Barton Creek Farmers Market (multiple locations, days)

2

Pogue Mahone Pickles

Recent Culinary Academy graduate Sam Addison has been working to create the best dill pickle for a decade. Addison and his team of “pickle bandits” make each jar by hand, in a handful of diverse flavors and combinations.

The “Fresh Dill and Garlic” harkens back to a traditional dill pickle, served alongside a hamburger, while other flavors like “Jalapeño Mint” and “Ginger Habanero” delicately light up the palate.

Pogue Mahone Pickles can be found at weekend farmers markets as well as in stores such as Whole Foods Market, Wheatsville Co-op, and Fresh Plus.

Jalapeño & Fresh Mint Pickles: $6 per jar

2901 S. Capital of Texas Hghwy. (Barton Creek Mall parking lot), Saturday, 9 a.m.–1 p.m.

2323 S. Lamar (corner of S. Lamar and Bluebonnet), Sunday, 11 a.m.–3 p.m.

Boggy Creek Farm Stand (multiple days)

3414 Lyons Road (central East Austin), Wednesday, Thursday, Friday, and Saturday from 8 a.m.–1 p.m.

Green Gate Farm Stand and U-Pick

(multiple days, times)*

8310 Canoga Ave. (in the Big Red Barn): Tuesday, 3–6 p.m.; Friday, 10 a.m.– 2 p.m.; Saturday, 10 a.m.–2 p.m.*

HOPE Farmers Market

East 5th and Comal (live music): Sunday, 11 a.m.–3 p.m.*

Lone Star Farmers Market at Bee Cave

12611 Shops Pkwy. #100 (Hill Country Galleria): Sunday, 10 a.m.–2 p.m.

3

Oh Kimchi

Husband and wife, Duane and Abigail Lunde, moved to Austin four years ago and quickly became immersed in the growing food culture. Later, when working for JBG Organic, they discovered that Austin's long growing seasons and abundant vegetables were perfect for making year-round kimchi, a traditional Korean side dish of fermented seasonal vegetables.

Abigail was making small batches of cucumber kimchi for friends and family last summer from all the leftover farmer’s market vegetables. She had noticed a majority of the kimchi she could find in stores was either imported or contained MSG or unnecessary preservatives.

“I wanted my grandmother's flavor without the nonsense,” Lunde said. “Our kimchi has nourished my family for hundreds of years, and the recipes are very much unchanged. We believe in the health benefits of all the natural probiotics in our fermented goodies.”

One weekend last October, the Lundes—and their 7-month old daughter, Estella—got their first permit at Barton Creek Farmers' Market and sold 40 jars.

“We seriously underestimated Austin's need for clean, fermented veggies,” Lunde said. “We have so many varieties that you never have to get bored with just one.”

Bok Choy Kimchi: $11 per jar

Mueller Farmers Market

4550 Mueller Blvd. (in the hangar): Sunday, 10 a.m.–2 p.m.

Natural Springs Garden LLC (multiple days) 15202 Kinsey Court (near Mansfield Dam), Tuesday, 10 a.m.–6 p.m.; Friday, 10 a.m.–6 p.m.

Springdale Farm (multiple days)

755 Springdale Road (farm stand indoors): Wednesday and Saturday, 9 a.m.–1 p.m.

Sustainable Food Center Farmers’ Market

(multiple locations, days)

Downtown: 422 W. Guadalupe (4th and Guadalupe, Republic Square Park), Saturday, 9 a.m.–1 p.m.

East: MLK and Miriam Ave., Tuesday, 3–7PM** Sunset Valley: 3200 Jones Road (Toney Burger Center parking lot), Saturday, 9 a.m.–1 p.m.

The Triangle: 46th and Lamar (Triangle Park), Wednesday, 3–7 p.m.

* SNAP—Lone Star Card, WIC FMNP accepted ** For those who purchase $20 in fruits and vegetables with a SNAP—Lone Star Card or WIC FMNP (Farmers Market Nutrition Program, when available) vouchers, the market information booth coordinator will give $20 Double Dollar Incentive Program / Doble Dolares money to spend on more fruits and veggies every week.

06.2014 • au stinfI tmaga z in e . c o m • 33

Fuel

4

Kala’s Kuisine

Since its beginning in 1994, Kala’s Kuisine is a gourmet food company headquartered in Austin. Owner and founder Kala Uprety offers up a unique twist on traditional Nepalese dishes by combining them with other flavors.

Kala’s Kuisine is dedicated to providing healthy vegetarian food that contains the best ingredients and no preservatives.

From salsas and chutneys to lunch wraps and samosas, Kala’s Kuisine offers a variety of products.

Avocado Salsa: $4

5

Happy Vegan Bakery cookie and biscotti

This family-owned business uses organic and local ingredients, specializes in allergen-free baking, and eschews using any animal products (including honey). The owner, Inge Bothman, is also the lead chef instructor at the Natural Epicurean Academy of Culinary Arts; her parents, originally from Cape Town, South Africa, are partners and head chefs (mother Charlotte was working the stand at the Republic Square market when AFM bought these yummy treats). In addition to cookies, Happy Vegan Bakery creates meals and cakes and can be found at a variety of farmers’ markets and Austin-area coffee shops.

Cookie: $2 Biscotti: $1

34 • austi nf Itm agazin e .com • 06 .2 014

photos by Rogger Mommaerts; Kent Wang

If you opened your own restaurant, wouldn’t you...

• Open it in your HOMETOWN, in your own NEIGHBORHOOD • Serve BREAKFAST ‘til 4pm on weekends • Always choose QUALITY over price • Only serve ALL NATURAL, free range, hormone & antibiotic free beef, chicken & eggs • Buy fresh bread, coffee, produce, and beer from LOCALLY OWNED businesses • Use BIODEGRADABLE, compostable to-go packaging • Recycle used vegetable oil into BIODIESEL • Commit to running the CLEANEST restaurant in town

...we couldn’t agree more!

Thank you ausTin for supporTing your own since 2004!

Live

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

Q I registered for a race but now I can’t do it. Can I just give my bib to my friend? I don’t care about selling it, but she has offered to pay me for it.

A: In general, most race entries are not transferrable. That means you have to take the “DNS” (Did Not Show, in race parlance) and eat that registration fee. That’s why many people simply opt to sign up as late as possible; sure, you pay more money, but you’re not paying anything if something comes up and you can’t participate.

Some races will allow you to transfer a bib or even defer to another year. If you read the fine print on the registration form, it will have language that makes this clear.

You can always contact the race director and state your case. Race directors are regular people who are nice and, with the right circumstances, they’ll work with you.

Q I’m training for an upcoming goal event on a limited budget. There’s a race coming up, and I need a training run of approximately that distance.

Since the course is already there, can’t I just jump in and run it, as long as I don’t cross the finish line? Seems like no harm, no foul to me—I won’t take any water.

A: There’s a word for this: banditing. If you didn’t pay the fee for the race, you don’t belong on the course. It really doesn’t matter whether you’re crossing the finish

line or not drinking from the aid station— your physical presence is one body’s space, moving along among many. What’s really offered in a paid event is the dedicated space to freely participate, and that’s made possible by the efforts of many people (race directors, course certifiers, volunteer planners, city workers, medical support).

Somebody pays for all of those parts, and if you want to take advantage of the benefits, you need to contribute.

Q I wear my contacts while swimming, biking, and running, though I’ve heard you’re not supposed to. I’ve heard you should instead get prescription goggles or sunglasses. Should I stop wearing contacts while I exercise?

A: If you’ve been wearing contacts while exercising with no problems, proceed with caution. Know what works best for you. Be sure your eyes are nice and dry in your air-tight goggles, especially when swimming in open water. If you have leaky goggles, you run the risk of getting harmful bacteria in your eye, which can latch onto your contacts.

As for biking and running, a good pair of sunglasses should do the trick. They’ll keep your eyes protected from wind, bugs, and other debris. If you’re prone to dry eyes, keep contact solution or eye drops in your gym bag. You never know when you might need it. 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 • 06.2 014

photo by Erica M.

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Live

Local Firefighters Turned Entrepreneurs Real life experience inspires father to create modern child carrier By Alexa Harris

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hen a family with young children is enjoying the outdoors, there often comes a point when the little ones get tired and don’t want to walk anymore. Erick Jansen experienced this firsthand while hiking with his family in the Muir Woods, just outside of San Francisco. The family came to a fork in the road; they could either take the 1-mile loop or 3-mile loop on the Ocean Trail. They opted for the longer route, and Jansen wound up carrying his daughter for more than a mile when she tired. That experience 38 • austi nf Itm agazin e .com • 06.2 014

inspired Jansen to create a modern, up-to-date child carrier—a solution to keep those little ones (and their families) enjoying the outdoors.

Once Jansen, a full-time Austin firefighter, returned from California, he reached out to fellow firefighter and good friend Nathan Jones. Jansen and Jones had bonded during rookie training and remained close friends.

Both fathers and avid outdoorsmen and hikers, Jansen and Jones shared the desire to introduce those activities to their children. After Jansen explained his idea for an updated child carrier, they decided to partner to bring this product to life. “It was an easy partnership,” Jansen said. “We are both very driven.”

Jansen and Jones spent nine months photography by Brooke Taffet

testing different combinations and materials to make sure that their child carrier would be the safe and fit for the market. They tested it internally, giving it to lots of friends and taking the criticism. “We both hike a lot, so we designed [our carrier prototypes] around our hiking backpacks,” Jansen said. “We wanted to make sure we used that same technology.”

Their product, called the Freeloader, is a compact, lightweight, and portable child carrier. The carrier supports children ages 2–8 and weighing up to 80 pounds. Whether traveling, hiking, or exploring the city, the Freeloader helps free up an adult’s hands while keeping the carried child cheerful and comfortable. It’s lighter than most child carriers, and the aluminum seat folds up to the size of a daypack, making it perfect for travel and storage when not in use.

The local entrepreneurs have opted to use organic marketing (word of mouth and social media venues, such as Facebook and Twitter) to spread the story about their new product; their best advertisement has occurred through their own use of the Freeloader at area events.

Thousands of people flood Zilker Park each year for the annual Kite Festival, and it is not uncommon to park the car far away from the venue, resulting in a not-so-pleasant return trip at the end of the day. Jansen found that using the Freeloader to transport his own child after the 2014 Zilker Kite Festival made for effective advertising.

“While all the other children were throwing tantrums from being tired and not wanting to “While all the walk back, my daughter other children were was happy and smiling throwing tantrums and sitting comfortably from being tired and not issues. One email came on my back,” Jansen wanting to walk back, my daughter was happy from a mother in Florida said. “I was amazed and smiling and sitting who is raising a 9-yearby how many people comfortably on my old boy with spinal stopped and asked what back.” bifida; he only weighs 70 I was using and what the pounds. The Freeloader has product was.” changed their life, enabling Within 48 hours of that Kite them to engage in activities that were Festival outing, Jansen and Jones previously off-limits in a wheelchair. had sold $6,000 worth of Freeloaders. “[This connection to the special needs It is now available in 15 countries and community] has been amazing,” Jones on four continents. Their next venture said. “It is a big part of our market that is to reach out to the special needs we want to continue to develop.” community; more than 1,000 emails have Jansen and Jones cherish the positive been sent from people who want to buy feedback they’re receiving from them for their children with mobility

users of their product. They remain firefighters locally, but are energized by the growth and popularity of their joint business. Recently a gentleman posted snowshoeing photos on the company’s Facebook page; with the use of a Freeloader, he was able to take his toddler with him on his wintery adventure. He explained he’d always wanted to but never could, until the Freeloader made the trek possible. afm 06.2014 • au stinfI tmaga z in e . c o m • 39

Live

Playground Fitness

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Active parents lead to active kids By Kristen Turner

s students spill out of their classrooms and into the landscape of summer, many moms must recalibrate their fitness routine to accommodate their children’s summertime activities. Carving out time for a parent’s own exercise, social needs, and self-care with kids in tow can be a challenge during the hot summer months. Yet summer is an optimal time to shift an existing exercise regimen to a new venue, involving the children and modeling healthy fitness habits.

Streamlining children’s playtime with a parent’s own fitness routine creates an efficient and fun way to spend time together. Whether it’s doing a few exercises while supervising children on the playground, creating an adult play date with other moms, or joining an existing mom-centric fitness program, the neighborhood playground is ripe with potential for creative play and exercise for both moms and children alike.

Many women find community fitness programs coached by a “mom’s fitness expert” help meet the unique physical and emotional needs of motherhood. By sharing the parenting journey with other women, moms experience a place for emotional support as well as a place to find fitness. The fluid environment of a fitness class with children present allows a mom to attend to her child’s needs and interruptions without 40 • austi nf Itm agazin e .com • 06 .2 014

feeling like a disruption to other participants. The culture of these groups embraces the integration of motherhood duties and group workout participation. In this accepting environment, a mom may be called to tend to a sibling conflict, change a diaper, hold a crying baby on her hip, or bandage a scraped knee. Unlike trying to exercise at home alone, the pull of the group makes an interruption merely a “pause” and not a “stop” to a workout.

Backyard Fitness founder and iGnite leader and personal trainer Allison Phillips teaches “Exercise Playdate” classes for moms throughout the year. Accommodating mothers with babies, toddlers, and pre-school and school-age children, her clients exercise with the children playing nearby. “The fun factor is off the charts when moms get together,” Phillips said.

“Not only are moms’ exercise groups important for fitness, friendship, and fun, they also become a place for giving and receiving support, sharing information, and sharing life. Kids learn about an active lifestyle, daily exercise, and self-care by watching their first and most important teacher and rolemodel—Mommy.”

When children witness their mom being active and having fun with exercise, they’re often inspired to imitate her. Rather than parents acting as spectators to the child’s play, the child (continued on page 42) photography by Brian Fitzsimmons

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Sample Playground Fitness Workout Dynamic Warm-Up (two rounds) Ten repeats of each of the following exercises: air squats, jumping jacks, high knee skips, side shuffles, cariocas, walking hamstring kicks, running butt kicks.

Partner Combo One (do both if solo) One partner does stationary lunges while the other runs 25 yards, completes ten bench step-ups, and runs 25 yards back.

Switch roles and repeat three times.

Partner Combo Two One partner does air squats/squat jumps while the other side shuffles 25 yards, completes 15 bench dips, and side shuffles 25 yards back. Switch roles, and repeat three times.

Partner Combo Three One partner does two-legged/one-legged leg glute bridges while the other performs high skips for 25 yards, completes ten two-footed hops onto the curb, and runs 25 yards back. Switch roles, and repeat three times.

Abs Circuit Group 1: Hanging abs crunches on monkey bars, ten times. Repeat.

Group 2: Swing planks and crunch (feet in swing, hands on ground). Bring knees up to chest ten times. Repeat second round with pike hips up.

Group 3: Plank with shoulder tap on the soft surface, 20 times. Rest and repeat.

Rotate through all three stations.

Cool Down (5 to 10 minutes) Static stretching and fellowship.

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To learn about quick, easy-to-set-up outdoor games for kids, visit austinfitmagazine.com

(continued from page 40) becomes a participant in the adult’s play, and every trip to the park becomes a mutual outing for fun. Active parents make for active kids.

Tatum Rebelle, founder of Total Mommy Fitness (a group dedicated to pregnancy and postnatal fitness), espouses the benefits of playground workouts for moms and kids. “The greatest benefit is the example that playground workouts set for children,” Rebelle said. “They grow up associating exercise with play and quality family time. Working out is not a dreaded hour at the gym; it’s included in creative and fun activities. Fitness is taught as a way of life, not a chore.”

Creating a parenting social circle that revolves around things other than just children’s birthday parties and sporting events provides time to enhance relationships with other women as well as adhere to a fitness regimen. The enjoyment and anticipation of meeting up with friends improves the likelihood that the exercise appointment will be kept.

Mom is not only more likely to show up to the workout, she’s likely to work harder, 42 • austi nf Itm agazin e .com • 06 .2 014

too. Time passes more quickly, and the perceived exertion is lower when sweating alongside fitness buddies.

Crystal Tidmore, mother of four, participates weekly in iGnite’s “Fitness Playdate,” thanks in large part to her daughter. “In all honesty, it's my 3-yearold who keeps me accountable,” Tidmore said. “She wakes up on our workout days excited to go and play with her friends.

She'll say, ‘Mommy, is today exercise class?’ So I know that it benefits us both. It's so encouraging as a woman to practice a healthy lifestyle alongside other moms. We push each other and ourselves to be stronger in every dimension of our lives. It's also important to me to show my kids by example that their mom is committed to staying fit.

How else would I be able to keep up with them in Capture The Flag?”

The playground is also a welcoming environment for other moms to venture into fitness, too. When word about neighborhood workouts spreads to curious moms, other women with similarly aged children may be

encouraged to join in. While few feel totally confident lunging around a playground alone, with other like-minded moms, that workout becomes a party.

With no equipment required, creative workouts at a playground utilize the actual playground equipment and surroundings. Benches and curbs can be used for body weight exercises (stepups, bench dips, angled push-ups, incline lunges, two-footed hops, and planks).

Soft surfaces surrounding playscapes are a perfect area for plyometric exercises, push-ups, and crunches.

Basketball courts and sand volleyball areas lend themselves to wind sprints, lunges, squats, jumps, and all kinds of movement drills and games. Monkey bars can be used for hanging abdominal crunches and assisted chin-ups. Add in an exercise band and a pair of 5-pound dumbbells, and the variety of possible exercises expands even more.

Be strategic to incorporate exercise into a family’s summer schedule; workouts, friendship, and fitness are as close as the nearest neighborhood park. afm

Shelters e k i B o r t Me w Open No

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clists]

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Live

Fink and Huddleston: The Brains behind Revletics

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Friendship, fitness inspires local business By Natalie England

he office of Revletics co-founder Ryan Huddleston has all the makings of a mad scientist’s playground. Looking for a sewing machine, varying neoprene textures, a screen printer, or carbon fiber? You’ve come to the right place.

For structure, an organized desk, and open floor space—heck, just room to walk around—try Jason Fink’s office next door.

Yes, it’s this yin-and-yang, Bert-and-Ernie duo that is emerging among the Austin fitness culture as a trusted resource for product creation, invention, and innovation. Huddleston and Fink met as roommates during college in Wisconsin and grew into friends. Both independently migrated to Texas, seeking better weather and opportunity, and today they stand as founders of Revletics, a company devoted to inspiring and helping people find sustainable fitness.

“I think it’s complementary skill sets. We each have our 44 • austi nf Itm agazin e .com • 06.2 014

area of expertise. We know each other’s styles and get along really well,” Fink said. “But, really we just want to keep people moving.”

Huddleston is a chemist, and while working for a chemistry company in Wisconsin, he used his after-work hours to devise a manufacturing method that reduced the cost of a major allergy medication. Huddleston later entered the University of Texas in the organic chemistry Ph.D track, but after earning his master’s degree, decided to take some time off. “I had no idea what I was going to do and wasn’t super concerned about it,” Huddleston recalled. “But I got surprisingly bored, just hanging out at the tennis club with 50-year-old doctors. I kept thinking, ‘This isn’t good.’ I wanted to start something.”

So Huddleston called up Fink, who was still working in Wisconsin. Fink is admittedly the business guy, and his father was a small business owner. “I always wanted to

start a company,” Fink said. “It always interested me. The timing was right … I sold my house and moved to Austin.” In 2006, they started Chemtos, a chemistry services company, in about 400 square feet of office space; the company grew, and they eventually sold it in 2011.

Huddleston again had some free time on his hands, but this time he chose CrossFit over the tennis club.

It was the CrossFit box that inspired Huddleston to think outside the box.

His workout partners learned of Huddleston’s background as a scientist and inventor and kept feeding him ideas for interesting products. But it was an awkward aggravation that actually spawned the inaugural Revletics product. After all, many a WOD (workout of the day) involves canvas sandbags— those sweaty, smelly bags with the flapping straps. “I said, ‘There’s got to be a better way. Let’s make one out of wetsuit material,’” Huddleston said. “It will stay dry and make it longer, so you can wrap it around (your shoulders) in a more natural position. Give it a sense of versatility.”

Last spring, Huddleston taught himself how to sew and started ordering all kinds of wetsuit material. The Revletics “SandLog” was born. By time the company started selling to the public in November 2013, Revletics also offered a customizable speed jump rope with carbon fiber handles and deep tissue massage balls. In time for the Texas summer, they’ve recently released an insulated stainless steel water bottle that looks straight out of NASA. Huddleston’s connection to CrossFit gyms and the fitness community provided a natural product testing team. The sand log prototype, for

instance, debuted at a weekend boot camp. “There you find some flaws and then go back, tinker, and change,” Huddleston said. “I enjoy that process, figuring out how to improve on things.”

Through honest collaboration, Revletics is fulfilling its mission of creating products that inspire a fitness revolution—even if that means some of Huddleston’s grand ideas remain partiallyconstructed prototypes in his cluttered office space. Fink calls it “checks and balances.” Huddleston calls it “resistance.”

The most important questions to determine a product’s viability are “Will this satisfy customers?” and “Will this sell?” Huddleston explained, “Some concerns are costing concerns.

But I know if we can figure out a way to make it, I can figure out a way to reduce the cost.”

They handle their own shipping; even today, Huddleston sews sand logs to order. Revletics is essentially a two-man team and, instead of formal meetings, Fink and Huddleston often just talk back and forth from each other’s offices.

Think of it as functional friendship.

“We have a very good working relationship,” Fink said. “If you can start a business (Chemtos), spend five years doing it and growing it full-time, just busting your butt, and still be good friends after that, it says something about your working relationship.” afm

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06.2 0 14 • au stinfI tmaga z ine.co m • 45

Live

Mason Wheeless is a local runner who combines fitness with charity.

Running in Guatemala

Training, traveling, and good will intersect By Mason Wheeless

46 • austi nf Itm agazin e .com • 06 .2 014

I

had it all worked out.

After traveling to Thailand and Cambodia last summer in the middle of a training cycle for the Marine Corp Marathon, I got caught up in the trip, skipped a lot runs, and paid for it terribly a month later in Washington, D.C. That would not happen again. This time, there would be lots of miles during an 18-day stay in Guatemala. In the middle of training for a late-May marathon, this was a crucial photography by Rebecca Dawn Charles

time frame and the same mistake would not be made again.

Then Guatemala happened.

It started with Antigua, a gorgeous town at about 5,000 feet above sea level just outside of the capital of Guatemala City. The town’s perfect cobblestone streets convey its history and make for pleasing photographs but make for nearly impossible running. Three days behind right out of the gate. Next was Comalapa, at about 7,000 feet above sea level. Unfortunately, after 14 miles on our first day there, I became ill (from either food, water, altitude, or a mixture of the three), was stuck in bed for a full 24 hours, and didn’t feel myself for a couple more days after that. Wanting time for ample recovery, I pushed my return to our next destination. One run in seven days. Arriving in San Marcos de Laguna, a village sitting on the shores of Lake Atitlan and still at about 7,000 feet, I quickly realized there would be no running here, either. There are no roads in or out (we took a boat from Panajachel) and anything more than a quarter of a mile or so from the lake very quickly becomes a vertical climb on a dirt trail—though the hills and trails above San Marcos de Laguna make for some of the more scenic hiking imagineable, including staggering views across Lake Atitlan to Volcano San Pedro. The town’s yoga studios, herbal healers, and tea shops created some serious relaxation possibilities, but it had now been eight days with only one run.

Just like that, I was a week behind, and panic set in. Then I began to think at length about why I was here. Our week in Comalapa had been spent volunteering for Long Way Home, an organization using “sustainable design and appropriate materials to construct self-sufficient schools that promote education, employment, and environmental stewardship.” We’d worked with locals to continue constructing a school complex built almost entirely from old tires, plastic bottles stuffed com-

pletely with trash from in and around the village, and cob, a molding material made from mud, hay, and cow manure.

Following our time in San Marcos de Laguna, we would be spending another two days volunteering at Casa de Sion, a tiny orphanage in nearby Godinez, which also provides medical services and assistance to new mothers. We were to build a pigpen for use by the local farmers, paint part of the new floor for the orphanage, and host an art class for many of the village children following their school day. In addition to Antigua and Lake Atitlan, we’d be visiting places like Flores, a tiny island surrounded by easily accessible beaches and colorful hostels and villas, and Tikal, a vast and well-preserved Mayan ruin from the mid-700s. We’d also be seeing Livingtson, a coastal town on the Caribbean home to a large Garifuna population and its unique culture. These towns are alive with the varied and vast flavors of this wonderful country.

Put in that light, did I really want to risk tainting such an opportunity because I was stressing over something I’d only began doing in the first place so that I could alleviate stress in a new way? If I missed my ultimate goal of qualifying for the Boston Marathon in May, would I not have other chances?

How many times would I be here, in this place with these people for these reasons? Was my running, something begun three years ago because my old way of dealing with life was so terribly destructive, now becoming unhealthy itself?

Framed in that fashion, the solution was clear. I would live every moment of this trip, sparing myself no pleasure and taking it all in. If there was time for a run here and there, I would do that as well, but because I wanted to and not because I had to. Running in a foreign place should be fun, and I would do my best to make sure it was. When I got home, I could reassess my fitness and make a decision from there.

For the next week, that’s just what

happened, from the time the sun came up until it went down again. Leaving San Marcos for Flores, the running was more accessible outside of town, off the island, and I ran wild. Two runs of eight and 13 miles, weaving through the countryside as locals prepared for their days, going to and from work and school—I saw things I wouldn’t otherwise have seen.

Relaxed and feeling great, I enjoyed every moment of those runs. Arriving in Livingston, on the coast of the Caribbean, though, was another town with about two miles of road and completely surrounded by jungle or ocean. No problem.

Swimming, hiking, snorkeling, and relaxing replaced running, and the enjoyment continued to increase.

At home, I track every single mile, and most of my plans are made around running. I eat to run, I sleep to recover from running, and I run so that I can run more and faster later on. I know I’m not alone, as I spend time with other runners who have the same singleminded focus toward running. I now tend to think we could all benefit from the occasional reminder on just why we do what we do and the purpose it serves in our lives.

Sitting in a cafe floating on the Rio Dulce and preparing to head home in about 24 hours, I’m excited to get back to my routine, figure out where I am in my training, and find that competitive spirit again. I will probably need to find a new marathon to run, as I was going to be cutting it close and have probably set myself back a week or so while here.

We are already planning a two-month trip to Africa and Europe later this year, and I intend full well to take with me the lessons learned while away this time. I don’t know for sure that I’ll ever make it to Boston, but I can now comfortably say that I will enjoy each and every step of the journey, wherever it may end. afm

06.2014 • au stinfI tmaga z in e . c o m • 47

From Texas to Brazil What the World Cups Means to the Lone Star

State

That other brand of “futbol” takes this world stage in June

By Emily Laskowski

48 • austi nf Itm agazin e .com • 06 .2 014

image provided by Nike

W

hen the FIFA World Cup kicks off on June 12 in Sao Paulo, Brazil, the United States will be led by an East Texan. Clint Dempsey, captain of the U.S. Men’s National Team (USMNT) and making his third World Cup appearance, will be pursuing international glory with the final squad of 22 other Americans representing the nation on the world’s pitch.

Dempsey has garnered numerous other accolades (among them the distinction of being the first American to score a hat trick—three goals in one game—in the esteemed English Premier League), and his rise in the world soccer community is more than a reflection of his aggressive nature and hard-earned talent. The 31-year-old veteran midfielder from Nacogdoches, Texas, now in his tenth year as a professional player, embodies the possibility that the Lone Star State’s attitude toward “futbol” is changing.

Growing Up with Soccer

P

rior to landing a spot with the USMNT in 2004, Dempsey played college soccer at Furman University and, as a teen, with the Dallas Texans Youth Soccer Club. Founded in 1993, the Dallas Texans has grown into the premier soccer club for youths, having won more national championships than any other U.S. youth soccer club in history. Since 2003, the club has grown from 1,500 players in five North Texas divisions to more than 20,000 players in 13 divisions across nine cities.

The success and enormity of growth experienced by the Dallas Texans echoes the expansion of the sport among public high schools in Texas.

According to the National Federation of State High School Associations (NFHS), 34,036 male students played soccer in Texas in 2013, a growth of approximately 26 percent since 2008—and this doesn’t even begin to address the phe-

nomenal growth of women’s soccer in schools all over America. Youth soccer, especially among girls, has been on the rise steadily since Mia Hamm led the United States to a World Cup victory for the U.S. Women’s National Team in 1999 at the Rose Bowl.

By comparison, high school football participation in Texas since 2013 has increased by about 2 percent. Despite the vastly different growth rates, football still has a staggering lead over soccer when it comes to popularity in Texas. According to NFHS estimates, 165,359 male students play football in the Lone Star State, which is more than quadruple those 34,036 male students playing soccer.

Dempsey played soccer in Texas before its big boom of growth. “When I was a little kid, I would pray about one day being in a World Cup and getting the opportunity to score a goal,” Dempsey recently told MLSsoccer.com.

“But here I (was) in Texas, and not very many people are as passionate about the sport as I am.” Dempsey would go on to score his first World Cup goal against Ghana in 2006. He described that moment to MLSsoccer.com as his favorite World Cup memory: “For me, it was accomplishing the biggest goal possible from when I was a kid.”

Demographics of U.S. Soccer

C

hildren all over the world share Dempsey’s World Cup dream. FIFA (Fédération Internationale de Football Association, the international governing body that oversees association soccer) touts the tournament as the world’s most popular sporting event. It is estimated that more than 715 million people watched the final match of the 2006 FIFA World Cup held in Germany between France and the eventual victors, Italy. The 2010 World Cup final in South Africa (Netherlands vs. Spain) was broadcast to 204 countries whose citizens watched the Spanish team eke out a win in overtime, scoring the match’s only goal.

No other TV audience in the world saw more growth in World Cup viewing than in America, reflecting rising interest and—perhaps—shifting demographics.

The U.S. Census Bureau has consistently reported on the rapidly growing population of Texas, noting the significant changes this growth is having (and will continue to have) on the ethnic composition of the state. Hispanics, now the majority-minority in Texas—the Texas Comptroller’s office predicts this demographic will grow to become the majority population in 2020—are traditionally more invested in soccer. According to a recent Huffington Post article, 26 percent of Hispanics in the U.S. choose soccer as their favorite sport to watch, and 56 percent said they are likely to watch World Cup play. Thus, the explosive growth of Texas’ Hispanic community may be fostering soccer’s increasing momentum.

In addition, soccer is extremely popular among younger Americans; according to the Sports and Fitness Industry Association (SFIA), 21.5 million kids ages 6 to 17 played team sports in 2013—that’s the equivalent of the entire population of Texas in 2000—and almost one third of U.S. households report at least one soccer player. That number translates to some 6.61 million soccer players between the ages of 6 and 17 across the country in 2012, second only to those playing team basketball.

But population shifts alone do not explain soccer’s rise. While participation in soccer has increased by about 7 percent across the country, NFHS reports that participation in football has actually decreased by approximately 2 percent.

This nationwide decline suggests that additional factors are contributing to the rising popularity of soccer and other sports, such as lacrosse. Head injuries among former professional football players (and the resulting attention associated with their reporting) have made a negative impact on parents.

Pop Warner, the popular youth football league, saw participation drop 9.5 percent between 2010 and 2012, and Dr. Julian Bailes, chief medical officer for Pop

06.2014 • au stinfI tmaga z in e . c o m • 49

Warner, told ESPN that concerns about head injuries were "the No. 1 cause" for this decline. Other causes have been attributed to economic downturn and the expense of playing football, though most team sports have seen this effect, albeit at different rates (or in the form of plateaus).

The Eyes of Texas are Upon Soccer

W

hatever the cause for this dip in youth football participation, Americans still love to watch football—the 2014 Super Bowl grabbed a record 111.5 million viewers in the U.S. Televised soccer in the U.S. is growing exponentially, and the Lone Star State is among its top markets. The Neilson Company reported that, of Englishlanguage television markets in the U.S., Austin captured the seventh highest ranking in the country for 2010 World Cup viewing. And in the Spanish-lan50 • austi nf Itm agaz in e .com • 06 .2 014

guage market, four Texas cities—Austin (No.9), Dallas-Ft. Worth (6), San Antonio (5), and Houston (3) were among the top ten audiences in the nation.

When the USMNT takes on Ghana, odds are good that the match will draw another record-setting American viewing. The 2010 FIFA World Cup round-of-16 match between these two countries drew what was, at the time, the nation’s largest TV soccer audience of 19.4 million viewers. All eyes were on Landon Donovan as he scored the goal for the tie, which occurred off a penalty kick set up by Dempsey and sent the Americans into their first World Cup overtime match.

One Nation. One Team.

W

hether the favorite player is Dempsey, Donovan, Jozy Altidore, Michael Bradley, Omar Gonzalez, or any of the other outstanding roster members, the USMNT reflects diversity. The

preliminary team of 30 picked by coach Jurgen Klinsmann in May represents 24 different clubs from all over the world, including Dempsey’s Seattle Sounders, Texas’ Houston Dynamos (midfielder Brad Davis), and five other MLS teams.

Of this preliminary roster, 25 players have appeared in at least one FIFA World Cup qualifying match for this 2014 cycle; that includes Dempsey, who has earned more than 100 caps in his career, each signifying play in a match as a USMNT member.

When host country Brazil battles Croatia in the first game of the FIFA World Cup come mid-June, Dempsey and the team will be preparing for their first game against Ghana a few days later. And the nation—with Texas leading pack—will be donning their red, white, and blue and settling in to watch, prepared to cheer on what could be arguably called “America’s team.” afm

image provided by Nike

Some have made the case that the U.S. spot in Group G along with Germany, Portugal, and Ghana is the infamous “round of death,” that grouping of first-round play where success seems impossible; others have argued for Group D (Uruguay, England, Italy, and Costa Rica) or Group B, which contains Australia, Chile, and both Spain and the Netherlands of the 2010 finals—the match that set a new record American TV audience (24.3 million viewers). America— and the world—will be live streaming and watching on ESPN, Univision Desportes, and Fox Sports.

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Most Watched Soccer Games in the U.S. Rank

Date

Game

Network(s)

Viewers

1 2 3 4 5

7/11/2010

Spain-Netherlands

ABC/Univision

24.3 million

6/26/2010

U.S.A-Ghana

ABC/Univision

19.4 million

7/17/1994

Brazil-Italy

ABC/Univision

18.1 million

7/10/1999

U.S.A-China (women)

ABC

18.0 million

6/12/2010

U.S.A-England

ABC/Univision

17.1 million

Source: The Nielsen Company

Did You Know?

The 2006 FIFA World Cup final attracted an estimated 17 million American viewers, more than the 15.8 million average viewership of the 2006 World Series The 2013 FIFA World Cup qualifier (U.S.A vs.

Mexico) drew 7 million viewers, more than the average 5.8 million viewers of the 2013 NHL Stanley Cup finals

The 2010 FIFA World Cup final saw 24.3 million viewers in the United States, more than the 14.3 million average viewership of the 2010 World Series MLS has drawn a higher per-game attendance than NBA basketball and NHL hockey every year since 2011

06.2014 • au stinfI tmaga z ine.co m • 51

Live

Susan Farago (left) and Richelle Criswell founded Trailhead Running.

Forging Her Own Trail

F

Austinite Richelle Criswell merges passion and business with Trailhead Running By Sara Sanchez or some runners, trail running sounds like a huge pile of nope. On the trail, there’s the increased risk of an ankle twist (which could lead to an embarrassing fall), running low on hydration, or even seeing a snake or another menacing trail critter. On top of all that, runners move at a slower pace to navigate the rougher terrain.

But what Richelle Criswell, co-owner of Trailhead Running, wants newbies to know is that they will fall. They will see a snake. But that’s just what comes with trail running.

Criswell first started Trailhead Running in 2012 with her friend Susan Farago, but she began running well before that.

Criswell grew up an active kid. She participated in cross-country and track, and although she didn’t compete in college, she ran throughout college and beyond.

“If it was an activity, I was gonna check it out,” Criswell said. “Running led to cycling, cycling led to triathlon, and when I moved to Austin, it’s hard not to get involved in any of it, so I’ve been running for quite a while.”

Criswell started trail running in 2005, and her first trail race was the Sunmart 50K in Huntsville. “Since I had done marathons, I thought, ‘It’s just six more miles,’” Criswell said. She took to trail 52 • austi nf Itm agazin e .com • 06 .2 014

running right away, finding it a great change of pace. “It’s a lot more laid back,” she said. “Trail runners are kind of quirky, but they’re nice, and the schedule wasn’t so rigid.”

After more years of races and training, Criswell decided it was time to start sharing what she had learned on the trails with other women.

“About three years ago, [Susan and I] had a lot of women come up to us and say, ‘Oh, you trail run; we would love to trail run, but we don’t know where to go, we don’t know where to start. We’re afraid to go by ourselves. We’re women; we don’t want to be by ourselves on the trail,’” Criswell said. “So since Susan and I got along together, and we were all over the trail by ourselves, we thought what better way to get women involved or active than by beginning a program? So we figured we’ve accomplished a lot of what we do, so now it’s our turn to share with other women and just get them out on the trail.”

Criswell said Trailhead Running opted for women-only programs over coed training groups because they didn’t want participants to feel pressure to keep up with men and experience fear over falling behind. Trailhead Running’s motto is “You’re not lost. You’re with us!” Their eight-week intro to trail running program (called Women on the Trails) covers the

basics of trail running and tackles some local trails, all within a “female-friendly” setting.

In addition to her work at Trailhead Running, Criswell has two other jobs. She works for High Five Events, overseeing athlete services at the Rookie Tri in May. In October, she will be the race director for Ironman 70.3 Austin. She is also the operations coordinator for Mobile Loaves and Fishes out of Austin Ridge Bible Church, where she oversees more than 600 volunteers. The trail running group, however, is a true labor of love.

“My Trailhead Running thing, that’s my minimum wage job. I love to do it; Susan and I enjoy it. Our goal[s are] to just not lose any money and to encourage women to get out there and try stuff,” Criswell said.

For those new to trail running, Criswell offers a few words of advice.

“You will fall. It’s inevitable. But there’s things you can do to not fall as hard or not fall as often,” said Criswell.

“You’re going to have to slow down.

Know that it just takes practice. The more you trail run the faster you’ll get; you won’t be breaking any speed record, but at least you’ll be comfortable enough to run at almost close to your road pace.” afm

photography by Brian Fitzsimmons

hokaoneone.com

The Pulse

| Keeping Fitness Fun

Tee to Tank

A week of FREE workouts in ATX Looking to get buff on a budget? Between these “first class free” offers and other no-charge sweat sessions, Austin has a workout that won’t break the bank.

JUNE 2014 Start off the week with a “party on the bike” at Ride Indoor Cycling, where your first class is free.

Monday:

1

2

Tuesday:

Spend Tuesday getting a full body workout at Ro Fitness; their rowing machines (ergometers) face Lady Bird Lake—first session is free.

Wednesday: Thursday: Friday:

4

3

6 5

Find your Zen at Sunstone Yoga, where nonmembers can experience a whole week for free.

TGIF! Get pumped for the weekend with a free WOD at CrossFit 737.

Saturday: Sunday:

Hump Day can be busy. Good thing a workout at 9 Round Kickboxing lasts 30 minutes, and the first class is free.

Each Saturday, Stronghorn Fitness holds a free outdoor “sweat session” at Austin High School.

Meditation can help with weight loss—so join AMOA for an evening qigong practice (Union of Three Hearts, 5–6 p.m.) that will quiet the mind and get you rejuvenated for a new week.

Salad Bar Hacks

7 You know you’ve done it—gone into the market for a modest, healthy lunch and walked out with an $18 salad. Here are a few tips to get the most out of any salad bar experience: • Start with a base of baby spinach or dark, leafy greens; they’re lightweight yet nutritious. Skip the romaine, which is heavier but packs less caloric benefit.

• Top with mushrooms, sliced onion, cabbage, sunflower seeds and other featherweight finishers.

• Pick proteins that don’t max out the scale: chickpeas and hard-boiled eggs rule.

• Use restraint on dressing (better yet—bring your own).

• Skip the salad bar section and buy the heavy bits (tomato, fresh fruit, cucumbers, carrots) directly from produce; you get more bang for the buck by cutting them yourself.

Playlist: Utimate Work Out "That's All She Wrote" — T.I. feat. Eminem "Partition" — Beyoncé "Love in Motion" — Sebastian "Kryptonite" — 3 Doors Down "Bodies" — Drowning Pool 54 • austi nf Itm agazin e .com • 06 .2 014

AFM picked some of their fav workout jams—can you match the staff member with the tune?

"Dark Horse" — Katy Perry ft. Juicy J "Bangarang" — Skrillex ft. Sirah "In Search Of" — Miike Snow "Testify" — Rage Against the Machine "Calypso" — Excision and Datsik

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ALTA’s Cafe was developed to support the beauty of the park and the active lifestyle that surrounds us.

We love good coffee, healthy food, sustainable wine and craft beer...so that’s what we do. For us, re-hydration on the deck is enjoyed as much as the athletic exertion that preceded it.

Year-round kayak or standup paddle boarding is waiting for you!

Experience the Austin skyline, rowers gliding by, and nature at its best.

No experience paddling? No worries, we have easy to use standup paddleboards and kayaks for both beginners and experienced paddlers.

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Austin Rowing Club, a nonprofit organization, is dedicated to advancing the sport of rowing through quality programming and regattas in Austin, TX. ARC provides beginner, recreational, and competitive programs for youth and adults, and outreach programs for the Austin community.

SWIM SUITS Photography by

Brian Fitzsimmons Styled by Ericka Rodriguez Makeup by Lauren Lumsden, rae Cosmetics Hair BY Amy Salas & Alicia Montgomery, rae Cosmetics

Summer in Austin—for those who can take the heat, it’s a great time to enjoy the outdoors, whether getting out and getting sun or staying close to the pool. AFM has pulled together some of this season’s sizzling suits while exploring locations around town known for their getaway appeal. Our models?

They’re folks from a variety of backgrounds and varied interests who call Austin home and can be spotted working out and enjoying a healthy lifestyle—as well as showcasing a fit physique.

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Many have walked right by and not recognized this stunning residence. Located on 6th Street, the Graeber Home is a restored 19th-century building listed as an Austin Historic Landmark; it was originally the Shamrock Saloon, which fell into disrepair until architect David Graeber bought the property in 1968. He extensively remodeled the building, and he and his wife Jean lived there until his death in 2010. Now, the Graeber House is available as a vacation rental and, with it’s location in the heart of Austin’s party district, it’s seen its share of notable visitors (Jimmy Kimmel’s people paid a visit during this year’s SXSW). Extra soundproofing helps enclose the building; there’s a garage with alley access for parking; and the mid-century modern décor, spacious interior, and gathering spaces contribute to a one-of-a-kind experience.

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Peace Point juts out into Lady Bird Lake, and Austin’s newest addition to water rentals is nestled on its shore, making the floating dock a tranquil spot to sit, view the Austin skyline, and observe water birds and trail activity.

One of the things that makes EpicSUP unique is their emphasis on sustainably made eco-boards, hand shaped and glassed here in the U.S. The park area is part of the South East Shore Master Plan, and Austin’s new boardwalk landing (opening June 7) and revamped hikeand-bike trail run right by EpicSUP, the Youth Hostel, and a new concessions area. There’s even a new eastside pedestrian bridge planned to span the lake.

(For more information, see thetrailfoundation.org and view “Butler Trail Projects.”)

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In addition to being a great place for entertaining and enjoying the skyline, Murray and Keese included some enviable fitness features in their home. There’s a compact swimming pool with lap pool jets on the first-level terrace and an exercise room on the second floor, next to the master suite. They even have plans to add climbing holds to one of the terrace walls.

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Fit Finds

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78 • austi nf Itm agazin e .com • 06.2 014

2

photography by Brooke Taffet

Dedicated to All the Dads

Finding a gift that measures up to Father

9

He’s the one who pushed you to run a little longer, a little faster, and the one who dusted off and doctored those strawberries on your knees. He’s Dad. With Father’s Day on Sunday, June 15, take a moment to find a way to honor the first man in your life. Our friends at Breed & Co. (718 W. 29th St., Austin, Texas) offer a diverse mix of gifts for dads.

From rugged tools and equipment to shave cream or gear for the grill, they’ve got you covered.

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$17

getjackblack.com These men’s skin care and shaving products promise real ingredients, with the right blend of botanicals and herbs, like eucalyptus, shea butter, macadamia nut oil, and jojoba oil.

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White Wing Shave Kit

$85

whitewinglabel.com Two brothers ventured out together to create Americanmade textile products. Blake and Bryce Leggett take pride in their products’ looks but also functionality. All of their items are handmade, and the company is headquartered in Eden, Texas, a small town northwest of Austin.

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Jack Black Industrial Strength Hand Healer $15 Jack Black Beard Lube

$16

Govino Go Anywhere Beer Glass (box of four)

Gerber Multi-Plier 400 Compact Sport $48

Wells Lamont Cowhide Work Gloves $16

wellslamont.com This all-purpose leather glove is suitable for just about any task — driving, carpentry, yard work, or power tools.

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Stanley 30’ Fat Max Tape Rule $27

stanleytools.com Helping you hang your next piece of art or repair the fence will be a little more efficient with this measuring tape. For instance, the tape shows stud center markings to simplify framing jobs. It also features a wide blade for easy readability and a top-forward lock.

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govinowine.com Touted as the “go anywhere” beer glass, it’s really not made of glass.

It’s constructed of BPA-free plastic, and at 16 ounces is perfect for any pour — especially in the classic pilsner shape.

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Dorcy Python LED Flexlight $20

dorcy.com Offering a quick and easy conversion, this light has a dual function — flexible, hands-free light or standard flashlight.

It includes a 17-inch flexible attachment.

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Craftsman 17-inch Tool Box $16

craftsman.com Craftsman’s portable, plastic hand box organizes commonly used tools and supplies. The lightweight plastic makes it easy to carry but is durable and resists scratching.

gerbergear.com With its needle nose pliers and 11 other carefully selected features, the MP400 Compact Sport belongs to the series of onehanded opening Gerber multi-tools made popular thanks to their fluid, effortless one-hand action. The stainless steel multi-tool contains a combination serrated and fine edge blade. It holds a Phillips screwdriver, three separate sizes of flat heads, a file, and a can and bottle opener, all of which lock in place for safe application.

06.2014 • au stinfI tmaga z in e . c o m • 79

Look Cristiano Ronaldo (full name: Cristiano Ronaldo dos Santos Aveiro) Nationality: Portuguese Position and Team: Forward, Real Madrid C.F. and Portugal’s National Team

Model: Jesus Rodriguez

Hairstyles seem to be a constantly evolving trend for men. Some of the world’s leading soccer players are also trendsetters with their daring ‘dos.

From Neymar’s eccentric Mohawk to Beckham’s everso-graceful hipster appeal, we pay tribute to these fierce competitors by showing you how to recreate their looks.

Ronaldo, perhaps the most sought after man in soccer and one of the game’s biggest stars, is ever on trend.

To be more specific, his side-swept Mohawk is a crowd pleaser. To recreate this muchdesired style, you’ll need to make some adaptations. Instead of pushing the top length of the hair up as with a traditional Mohawk and the Neymar Crest, push the hair to the side and up. While the hair is still slightly wet, use a styling wax with a strong hold to create his glossy look, and finish with hairspray. If your hair is cut properly, this style is relatively simple and will have you looking like a superstar in no time.

Model: Robert Farkas

David Beckham

Nationality: English Position and Team: Midfielder, retired (owner of new Miami MLS team) Through the years, David Beckham has elegantly shifted from shorn to shoulder-length locks, but recently he’s adopted a sleeker look. You’ll need a few items for this particular style. After washing, towel-dry your hair. If your hair isn’t already straight, you’ll need to use a flat iron. Work a few pumps of a volumizing spray into your hair; while still brushing, blow-dry back until no longer damp. Using a styling wax, run your hands your hair, using the fingers to create texture.

For extra hold, finish with hair spray. Voila! You’ll look just as dapper as Becks himself.

Fresh Footballer Hair at Home

By Michelle Suggs

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Model: Sonny Robertson

Antonio Nocerino Nationality: Italian Position and Team: Midfielder, West Ham United F.C. and Italian National Team Antonio Nocerino is a fierce competitor and his hair matches his disposition perfectly. The style is cut short on all sides but left longer on top. To recreate his dangerous spikes, use your favorite styling gel. Push the hair on top up, pulling different sections upwards to produce multiple spikes. Blow-dry the hair to harden the gel, and top it off with hairspray for extra hold. If you want to mimic his bleached tips, dust a light amount of temporary color to match your mood.

Model: Robert Hill

Neymar (full name: Neymar da Silva Santos Júnior) Nationality: Brazilian Position and Team: Forward, FC Barcelona and Brazilian National Team To recreate Neymar’s trademark look (also called the “Neymar Crest”), you don’t necessarily need to opt in for highlights. There are an ample amount of different coloring options, including temporary spray coloring. To better represent the World Cup hosts and Brazilian national team, you can sport the “Canarinho” yellow with green trim on your Mohawk. Before applying the washable color, you need to style it first. Run over the top length of your hair with a flat iron, combing forward as you do so. Once it is extremely straight, rub your favorite pomade through your hands while pushing the hair upward, and pulling the very front section downward to form Neymar’s signature “bang.”

Hairstylist: Ericka Rodriguez Photographer: Teairra Eiland

What better way is there to represent the sport of soccer than to recreate a favorite player’s hairstyles? With these simple styling steps and a favorite team jersey, any guy can unlock his inner Man of the Match while watching this year’s World Cup play. afm

06.2014 • au stinfI tmaga z in e . c o m • 81

Look

Taking the Stink out of Shoes Tips for keeping your workout footwear fresh By Leah Fisher Nyfeler

B

eing an athlete in Austin in the summer means sweating in your shoes. Even dedicated gym rats need to clean those indoor shoes and that goes double for trail runners, who are fording creeks and playing in the dirt regularly. Caring for shoes becomes a necessity, especially when you factor in expense; it’s important to make that investment last. But how best to clean those shoes? AFM reached out to Christopher Gunderson, a fixture of Austin’s running scene, who’s helped with some of the Runner’s World shoe reviews and has been the local Brooks rep for the last eight years.

Gunderson’s instructions come with a personal disclaimer: “First off, I’ve cleaned maybe ten pairs of running shoes in 30-plus years of running. So my bias is toward letting them become worthy of donning a haz-mat suit. This state would probably be right before you retire them to your 25th pair of grass-mowing shoes.” What follows are Gunderson’s tips for properly cleaning shoes for those who prefer to keep them in better shape.

Retire an old toothbrush. Remove the laces and insoles from shoes.

Dip toothbrush in a small cup with of 2 ounces of water mixed with 2 ounces of liquid laundry detergent.

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Scrub the offending substances from the shoes, moving inside and out, top to bottom. Continue scrubbing until as they are as “clean” as needed.

Find a power-sprayer (outdoors, something like a garden hose attachment works best). Use the highest setting and the least amount of water to remove the soap from the shoes. Rinse off the laces and insoles as well.

Set shoes, insoles, and laces outside to dry, BUT NOT IN DIRECT SUNLIGHT. Allow ample drying time. Use powder or stuff with newspapers or old dryer sheets to hasten the drying process.

Why this painstaking process? Why not simply throw the offensive footwear in the washer and dryer? Gunderson explained that submerging shoes is not good for the midsoles, which he said can actually take on water. In addition, the glues used in shoes are heat activated and may also become loosened by using too much detergent. This also explains why placing shoes in the dryer and leaving them in direct sunlight are bad practices.

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Don’t Put wet shoes in plastic bags or any closed container, such as a gym bag.

Go sockless—opt for cotton or natural fiber socks, as these clean better and can help with athlete’s foot (which thrives in warm, wet conditions).

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Store dirty or wet shoes in the trunk or closed space—the combination of heat and lack of air circulation will make everyone sorry.

Additional tips

Sometimes, a nice rinsing is all that is needed. Simply put the hose inside the shoe and let the water flush those offensive shoes out. A regular, quick rinse can help keep dust from the trail around Lady Bird Lake at bay.

Remember: You can always replace insoles if they get too smelly.

When drying, turn shoes over and lean them against something to help drain water faster.

Have two pairs of shoes to alternate. When the same shoes are worn every day and soaked with sweat each time, it’s hard to keep on top of the stink.

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Can’t wash them? Try filling shoes when not in use with dryer sheets or a commercial product, such as Stuffits antimicrobial inserts, to help keep odor down.

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(512) 872-6748 www.AnnMarieOlsonDDS.com

Medical Tent

What’s in My Knee?

The knee is your body’s largest joint and is made up of many parts: ligaments, bones, cartilages, tendons, and a joint capsule. The tibia (shin bone), patella (kneecap), femur (thigh bone), and fibula (calf bone) work together like components in a hinge, connected by ligaments that also function to give strength and stability to the knee.

Once these ligaments are overworked and stretched, they tend to stay stretched, and this can weaken the knee—or, if stretched too far, cause the ligament to snap.

Knee-high to a grasshopper The bee's knees Knee-jerk reaction

Alphabet Soup

MCL=medial collateral ligament

The Knee What to know about your biggest joint

LCL=lateral collateral ligament PCL=posterior cruciate ligament ACL=anterior cruciate ligament

Most Common Injury ACL Tear or Sprain

Athletes participating in high-impact activity are particularly subject to this knee injury. Quick changes in direction or an incorrect landing can cause the ACL to become damaged or torn. Because it is connected to many other parts of the knee, ACL damage often comes along with injuries to other areas.

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Can I break my kneecap?

Yep, usually from a fall or a direct blow, such as experienced in a car accident.

Men are two times more likely to fracture their patella.

While running places more stress on the knee per footfall, walking has more footfalls at less stress over the same measured distance. A study led by Ross Miller (kinesiology, University of Maryland) found that, as a result, “running and walking are essentially indistinguishable,” in terms of the load involved and wear and tear they may inflict on knees.

Tendons vs. Cartilage

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Tendons are the elastic tissue that connects the surrounding muscles to the bones and help stabilize the knee.

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There are several types of cartilage. Articular cartilage separates the ends of bones. This smooth, white, connective tissue protects

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medial meniscus and lateral meniscus, two other types of cartilage, are in the center of the knee and absorb shock.

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Grade My ACL InjurY Class of Injury

Ligament Condition

Movement Possible

Treatment

Grade 1

Mildly damaged; slightly

Little pain; can still keep

RICE first 72 hours; rest

stretched

the knee joint stable;

and physical therapy;

doesn’t really affect

NSAIDs; knee brace may

walking

be recommended; back to full activity 2–4 weeks

Grade 2

Grade 3

Stretched and loose; may

Knee periodically “gives

Same as Grade 1;

be partially torn

out”: some instability

depending on severity,

when standing, walking

can also require surgery

Completely torn; ligament

Popping noise; intense

Depends on severity

is split into two pieces

pain; swelling; knee joint

and exact location;

is unstable

arthroscopic surgery; reconstruction; physical therapy; 6–12 months before return to regular activity

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Feel

Three Ways to Apply Cold Therapy

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Incorporating icing into recovery and training By Leah Fisher Nyfeler

t’s hot out, so now might be a good time to try incorporating cold therapy into workout routines and in recovery.

According to numerous studies published on the National Center for Biotechnology Information (NCBI) website, cold therapy has been shown to have a positive effect on pain reduction and recovery. It’s especially suited for acute injuries, for a reduction in hemorrhaging (bleeding), edema (swelling), and in relieving arthritis discomfort. In general, it is believed that cold therapy flushes waste products from tissue and decreases metabolic activity.

The effects of this treatment are dependent on how it’s applied, the initial temperature of the cold used, and the application time.

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Spot Treatment

It is commonly believed that spot treatment can help with micro trauma to healthy tissues as well as help with injuries.

An easy way to utilize cold therapy in this form is through ice packs and other home implements, such as the Trigger Point Performance Cold Roller (commonly used for plantar fasciitis pain). Some inexpensive and simple ways to spot apply cold are as follows:

• Freeze a paper cup two-thirds full of tap water.

• Tear away the top, exposing the ice.

• Holding onto the paper cup, rub the ice over the exposed skin.

• Massage for ten minutes or until ice melts, tearing away the rest of the cup as needed.

• Fill a plastic water bottle (leave an inch or two empty to allow for expansion) and freeze.

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• Roll the frozen bottle along the bottom of the foot to help with plantar fasciitis pain.

• Mix one cup rubbing alcohol and three cups water; place in a heavy-duty plastic bag and freeze. The mixture will form slush and can be refrozen after use.

Don’t have a commercial ice pack on hand? Use bags of frozen corn or peas, especially for the eye area.

Guidelines:

• Apply at least three times daily for as long as there is pain, swelling, and inflammation.

• Keep a cloth between ice packs left in place and skin.

• Applications should not last longer than 15–20 minutes at a time, and don’t fall asleep with an ice pack on the skin.

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Ice Baths

An ice bath goes a step beyond spot treatment in that a larger application area is treated and the temperature will be lower, typically about 54 degrees Fahrenheit. While many Austin-area runners swear by standing in Barton Creek or taking a dip in Deep Eddy, neither of these cooler waters (typically 70 degrees Fahrenheit) reaches the temperature of an ice bath.

Submerging areas in cold water causes blood vessels to tighten, which restricts blood flow. As the area then warms, new blood rushes in, bringing oxygenated blood to the tissues. Many athletes use ice baths to relieve delayed onset muscle soreness (DOMS), that painful achiness in muscles that comes 24–72 hours after heavy exercise.

How to take an ice bath:

• Have a couple of bags of ice at the ready (an ice bucket will not provide enough ice for sufficient cooling).

• Fill the bathtub halfway full of cold water.

• Wear running shorts and top (depending on depth); have something warm to drink on hand, if desired.

• Sit in the tub so that legs are submerged and add ice to water.

• Sit in the tub for 5 to 10 minutes initially; work up to 10 to 20 minute sessions.

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Cryotherapy

This method of cold therapy reduces the temperature of the entire body, bringing the skin surface temperature to 50 degrees Fahrenheit in less than a minute. Sessions last approximately three minutes.

Caulen Lauria, owner of Cryo Body Works, has worked with Paralympic snowboarder Evan Strong and F1 development driver Alexander Rossi. He noted that there are “tremendous benefits” for athletes, with as much as five times the positive effects from traditional icing. In addition to utilizing cryotherapy for recovery and to ease muscle and joint pain, Lauria pointed out that cyotherapy has also shown to be helpful in some skin conditions, such as psoriasis, itching, acne, and sunburn. The endorphins released with the intense cold can be beneficial.

Intro 1hr Massage

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Cryotherapy Treatment:

• Call to schedule an appointment with a cyrotherapy studio.

• Remove clothing except for socks (and underwear, if male). Hand covers can be provided, or hands may be kept at the top (outside of) the chamber. Note: it’s important to be dry—no wet or sweaty clothes or body parts.

• Enter the chamber, a cylinder large enough to step into and stand inside.

The top is open so that the head and shoulders are above the height of the machine.

• The technician will enter the room and close the chamber to begin the session.

Intro Organic Facial

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During the session:

• Cooling begins, as the temperature of the cryo chamber drops gradually but rapidly.

• Rotate slowly while breathing normally to promote an even cooling effect on the skin.

• The procedure is dry, quick (sessions are three minutes or less), and painless as the cold only penetrates 0.5 mm into the surface of the skin, keeping underlying soft tissue safe from the possibility of frostbite.

• Do not schedule a cryotherapy session if you are pregnant.

This is the most expensive cold therapy option, as treatments can start at $55 for a single session and multiple sessions are recommended (package pricing is available). afm 06.2014 • au stinfI tmaga z ine.co m • 87

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Feel

Let’s Talk Soccer Injuries

ACL tears and concussions are common—and avoidable By Martha Pyron, M.D.

T

his article focuses specifically on two injuries that occur in soccer players and how to avoid these injuries: ACL tears and concussions, serious injuries that can be prevented to some degree.

ACL Tears The ACL (anterior cruciate ligament) is an important ligament in the knee that provides stability in cutting motion or changing direction quickly, as is done in soccer and similar sports. The ligament is vulnerable during these types of motions. Though both men and women can suffer from this injury, women are more vulnerable. It is thought that hormone changes and differences in sport maturity, training technique, and strength and coordination might make women more vulnerable. It then makes sense that preventative strength and conditioning programs can help prevent these injuries. There are ACL prevention programs that significantly lower the risk of an ACL tear and, as an added bonus, usually also help improve performance. These programs focus on proper technique and using all appropriate muscle groups and joints together in a coordinated way to prevent stress to the ACL. An ACL injury is usually a season-ending injury, but by enrolling in an ACL prevention program, athletes and their teams will have a lower risk of injury and, therefore, a more productive season.

Concussions in Soccer Players Concussions are the mildest form of head injury and yet can still cause significant health issues. Luckily, if 88 • austi nf Itm agazin e .com • 06 .2 014

treated properly, a concussion typically resolves without any future associated difficulty. If not treated properly, or if numerous concussions occur in the same athlete, there can be lifelong consequences. Studies have recently noted a significantly higher risk of concussion in female athletes, and one of the most popular sports in which a woman can get a concussion is soccer.

There are a few incidents that can cause concussion while playing soccer.

One is colliding with another player.

Soccer is a collision sport; people get tackled, run into each other, and bump heads. Any of these types of collisions could cause injury, even if the head itself isn’t hit. That is right; players don’t have to hit their head to get a concussion! If, after a collision, an athlete has a headache or doesn’t feel quite right in the head, likely she has sustained a concussion.

Another common way soccer players can sustain a concussion is by heading the ball. Using the head as an extremity to create ball directional changes makes the head vulnerable to injury. In the past, heading the ball was not thought to contribute to concussions, but it is now known to be otherwise. Repeatedly heading the ball increases the risk for injury and severity of injury. Just as in a collision, if, after heading the ball, an athlete has a headache or doesn’t feel quite right in the head, he has likely sustained a concussion. This might happen on the first header of the game, or only after repeatedly heading the ball throughout the day. Recent studies have shown that concentration and memory problems occur more commonly in

soccer players who head the ball often as compared to others who do not.

How can players avoid getting a concussion from heading the ball?

Strengthening neck muscles will help but won’t entirely eliminate the injury risk. Using a properly sized soccer ball in youth can also help to avoid the impact of a heavier ball. And training in proper technique will help.

I want to mention headgear because it doesn’t actually prevent concussion.

It does help prevent bigger injuries, such as bleeding in the brain or skull fractures that might occur if a player ran into the goal post. But headgear won’t prevent concussion, and this is also true in American football. Helmet use prevents the more serious injuries, such as fracture of the skull or face and bleeding in the brain, but does virtually nothing to prevent concussion. So, for soccer, (or football), a few things that can be done to prevent concussion are training in proper heading or tackling techniques, using the right size of soccer ball for a child’s age, and strengthening neck muscles. These can help reduce concussion injury.

Remember that concussions should be evaluated by a physician and treated properly to avoid long-term consequences such as memory loss or difficulty in concentration, which may permanently affect school or work potential.

In summary, both ACL knee injuries and concussions are common in soccer, but both can be avoided to some degree by training in proper technique, strength and conditioning for the sport, and using proper equipment. afm

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Wrapping It Up with Tape

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Should you use tape for injuries? By Ryan Kendrick ore now than ever, tape, in various forms and colors, is seen on professional athletes. But how does it work? Is it just as beneficial for the amateur athlete or the weekend warrior?

The technology of tape has evolved as new materials become available and research that sheds more light on common ailments or injuries emerges. Recent research has also contradicted long-held beliefs about the effects of taping. Taping along the line of the muscle was thought to facilitate it, while taping across the line of the muscle was thought to inhibit it. Dr. Caroline Alexander and colleagues in the U.K. have found the reverse to be true; taping longitudinally for the lower trapezius muscle (important for control of the shoulder blade) or the calf muscle resulted in inhibition of the muscle, while taping across the line of these muscles had no effect.

Similarly, Takahashi and co-workers investigated the effect of firm, elastic therapeutic taping (kinesiology tape) around the wrist on grip strength, a technique commonly used in CrossFit or martial arts. The results showed that any pressure greater than 30hPa resulted in a decrease in grip strength.

While these findings are not to say that some techniques used traditionally in the clinic do not work, it does suggest that some may not work for the reasons previously thought.

Also, it’s important to point out that effectiveness of any taping is also dependent on the application.

Broadly speaking, there are three categories of therapeutic taping used to rehabilitate or prevent injury, modify technique, or improve performance.

Rigid Athletic Tape This is the traditional therapeutic tape and the one with which most people are familiar. It is strong and rigid and is generally placed on a joint to provide restriction of movement.

For example, a sprained ankle can be locked in position to prevent it from moving in such a way to place strain on the damaged ligament. The ability of the tape to maintain this restriction and the time for which it is effective varies from joint to joint.

For a long while, rigid tape was the only option, but other treatment approaches have evolved and new research revealed new mechanisms of action. In the aforementioned ankle taping, a study by Briem showed that rigid taping increased the magnitude of activity in the peroneus longus muscle (outside of the lower leg), which acts to resist rolling over on the ankle. It is hypothesized that the strong stimulation from the tape’s pulling on the skin acts on the nervous system to effect this change. Similar changes in movement patterns and timing or activation of muscles have been noted on other conditions involving the shoulder complex, the patellofemoral (kneecap) joint, and shin splints.

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Kinesiology Tape The original kinesiology tape was developed approximately 30 years ago by a Japanese chiropractor, Dr. Kenzo Kase.

Kinesiology tape is designed to have an elasticity and thickness similar to skin. It only stretches longitudinally, in the range of 140–180 percent, depending on the brand, before reaching a rigid endpoint. This tape is generally applied with the muscle or joint in its lengthened position and has gentle elastic recoil, which is thought to gather and lift the outer layers of the skin to create space and reduce tissue pressure with the aim of improving circulation, taking pressure off pain sensitive structures, and enhancing feedback to the body to help with motor control, muscle activation, or inhibition.

The research regarding the magnitude and nature of any effect gained with kinesiology taping is still ambiguous. Many single case studies and anecdotal reports speak highly of the benefits. The study by Briem previously mentioned showed that, while rigid taping changed muscle activity, kinesiology taping did not. Firth, et al, however, did demonstrate some increased excitability of the calf muscle in healthy controls, but no change to hop distance was found and excitability, hop distance, and pain were unaltered in a group with Achilles tendinopathy.

Little research deals specifically with taping as yet; however, preliminary research is showing positive effects.

Shortening of the foot and increase in arch height has been demonstrated. This may have significant benefits for many photo provided by Harvie Allison

overuse conditions of the lower limb, such as plantar fasciitis, shin splints, and Achilles tendinopathy.

Changes in muscle activity are also being demonstrated.

Each of these types of tapes and methods has different properties, indications for use, and mechanisms of action. They represent a different tool for a different job and should be used accordingly— mechanical restriction with athletic tapes, mechanical load absorption, and modification of movement patterns without restriction via dynamic taping or addressing neurophysiological processes with all three. afm

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Designed by the author, an Australian musculoskeletal physiotherapist working with elite athletes, this brand is a highly elastic tape that stretches in all directions and over 200 percent longitudinally. It has strong elastic recoil and is applied with the muscle or joint in the shortened position (opposite to kinesiology tapes) in order to provide a “bungee” effect to absorb load and decelerate movement, thereby reducing the workload on injured or overloaded muscles or tendons. It then recoils strongly to assist the muscles as they begin to shorten. This allows for a strong mechanical effect to manage load or to modify movement patterns while still allowing the athlete to perform complex activities. Load reduction combined with powerful neurophysiological effects provide prompt pain relief, reduce fatigue, facilitate recovery, and improve performance.

photos provided by FIVB, Ronald Hoogendoorn, Dynamic Tape,

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Healthy Bits Taking a brief look at the science behind wellness

Warning Texting while walking can be more dangerous than you might think. Sure, everyone understands the negative implications of being distracted while moving, but a recent study conducted by researchers at the University of Queensland (Brisbane, Australia) and published in PLOS ONE, a science and medicine journal, found that the act of texting while walking actually changed the pedestrian’s gait…for the worse. Whether reading or writing texts, the body was held in a more rigid position, everything stiffened, range of motion in the neck was limited, and walkers moved more slowly and were less able to hold a straight line. Short term, this change in gait can lead to discomfort. Long term, this type of rigid, limited posture leads to falls—researchers know this from studying aging, as it’s a common injury among the less flexible elderly.

Study Link: plosone.org/article/info%3Adoi%2F10.1371%2Fjournal.pone.0084312

If you’re having trouble sleeping or relaxing, L-tryptophan, an amino acid, might be missing from your diet. According to the International Journal of Tryptophan Research, this amino acid is not only an essential component of the human diet and critical to metabolic function, it also plays a major role in synthesizing brain serotonin. Serotonin can create feelings of well-being and can be converted into melatonin, the chemical that regulates sleep.

Tryptophan can be found in a 92 • austi nf Itm agazin e .com • 06 .2 014

Are you having trouble powering through your creative brainstorming session? You might want to consider getting up and going for a walk.

A study published in the Journal of Experimental Psychology: Learning, Memory, and Cognition found that study participants who got up for a short walk increased their creativity on the Guilford’s alternate uses test by 81 percent. So step away from your desk, and get your legs moving.

Study Link: psycnet.apa.org/ psycinfo/2014-14435-001/

number of products (cheese, tofu, and milk) but is said to be most abundant in kefir, a tangy-tasting drink made from cow’s milk and fermented with abundant probiotic bacteria. And, no, it’s not L-tryptophan in turkey that makes you sleepy at Thanksgiving; while turkey does contain the amino acid, chicken actually has more L-tryptophan than turkey.

Study Link: ncbi.nlm.nih.gov/pmc/articles/ PMC2908021/

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Taking Your Triathlon to the Next Level

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Going beyond the sprint distance in your next race By Stephan Schwarze ost triathletes pick a sprint triathlon as their first race. These are short races, typically a 500-meter swim, 15-to 20-mile bike ride, and a 5K run. They get a taste for the sport by doing this, and then want to take it to the next level.

To take it to the next level, here are some ideas how to set up or change training as a beginner triathlete, or as an athlete who comes with specific 94 • austi nf Itm agazin e .com • 06 .2 014

experience in one sport, This could mean training for an Olympic-distance race (1.5K swim, 40K bike, 10K run), or for a half Ironman (1.2-mile swim, 56mile bike, 13.1-mile run).

General Preparation Before planning training, athletes should think about the overall impact on schedule. Training for longerdistance races typically means many days will be filled with two workouts.

This is a big time commitment, especially for those with families and full-time jobs. As a general rule, I usually tell athletes who want to get into longer distance racing to plan at least three workouts per sport each week; and often more, especially for their weaker disciplines.

Be ready for the time commitment and other changes that come with it.

from a running background will work on strength for swimming and cycling and spend disproportionally more time training for these sports. Improving weaker disciplines will most likely bring the most overall gains.

Working with a coach or joining one of the triathlon training programs in Austin. A group can be motivating and

ume training weeks and easier weeks, and between weeks or phases with intensity focus and recovery week. If every week looks similar in training structure, the body will quickly adapt and reach a plateau, and athletes will not make any more performance gains.

Incorporate open water swims into training once per week. It can be a lot more challenging to swim in open water than in a pool. Practice makes a big difference, and I have often seen that a fitter swimmer will exit the water behind a slower swimmer who is more experienced in open water.

Build up training distances in each

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sport to race distance or above. push an athlete to a new level. Athletes also often feel more comThis will increase confidence mitted if they show up to a in the ability to handle A group can group training rather than the distance. The only be motivating and training by themselves. exception to this is the push an athlete to a For example, T3 Austin Ironman run (full maranew level. Athletes also has great triathlon thon): when done as a often feel more committed if they show up to a training for beginner a training effort, this group training rather and advanced athletes. length typically involves than training by too long of a recovery themselves. period. Intensities for Athlete-Planned longer interval sets should Training also build up to race effort or If an athlete plans his or her slightly faster. own training, here are some guidelines to help achieve the next level.

But don’t combine these distance and interval builds: Do not train for the Keep an eye on both overall trainfull race distance at race intensity. Save ing volume and intensity. A “healthy this effort for race day. combination” of both is what is needed.

As training volume increases, it’s important to make sure the intensity Don’t obsess about equipment. There of harder workouts does not drop sigare a few fairly simple upgrades that nificantly. Otherwise, the athlete won’t can increase speed, but, ultimately, get the quality in workouts, and just it is the “engine” that has the biggest doing longer and slower efforts will not impact on race performance. I usually prepare an athlete well for races. find that those athletes who spend more time and focus on the actual training will outperform other athPlan a set of key workouts for each letes who research the latest and most training week. For example, this can aerodynamic gadgets and constantly be one intensity workout (tempo effort, make changes to setups and equipspeed work) per sport, and one long disment. There is a tendency for begintance effort per sport. Those key workners to believe that they must upgrade outs are the “pillars of the training week,” their equipment to become faster, but which shouldn’t be missed. Then, add this is not true. Upgrade fitness first, easy to moderate workouts. These are and then look at equipment updates if still needed to enhance overall fitness, necessary. afm but these are the workouts with which an athlete can be more flexible (adjusting duration, or moving them around, depending on other commitments).

X

Focusing on and working on weaknesses. For example, athletes who come

Don’t do the same pattern of workouts—or even the same workouts—every week. Change between high vol-

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Changes in Training Setup For many, the first triathlon is mostly about finishing and having fun. As athletes plan to take racing to the next level, expectations will probably be higher. There will be certain time or pace goals, and this often requires changes in training, such as the following.

TEXAS

Train

Just Add Water: Growing a Swimming Renaissance Face your fear and drop the excuses. It’s time to swim By Kathleen Hersey Dear Future Swim Enthusiast, Let’s get started.

swimming is a safe and effective workout for all ages) swim in this town?

Grab your towels, grab your snack, grab your suits, and get a six-pack.

This city provides so much sweating opportunity. From David Garza’s inspirational therapy sessions (I mean, spin classes) to Ari Witkin’s buttkicking yoga class for athletes to Ande Taylor’s dancing class sensations, this city is packed with great sweatness.

And thank goodness, with all of our varied personalities!

Seriously, swimming is one of the most core-dominant sports in the world. …What were you thinking?

Living in this vibrant city of Austin, Texas, I am among the most ingenious, modest, successful, innovative (proud) and generous people. My master’s swim group alone truly has a “meeting of the minds” at every single swim practice. I am constantly in the midst of greatness—in more ways than one. Call me crazy, but when I swim with the swim folk, I feel like I’m in the middle of the Austin renaissance.

So here is my question: Why doesn’t everyone and his mother (seriously, 96 • austi nf Itm agazin e .com • 06.2 014

Austin is known for having representatives from all walks of life: the retired folk, the upcoming artists, the growing families, the young college students, and the entrepreneurial business-minded. Austin is a mosaic of movers and shakers. This all to say that Austinites are fantastic at pretty much everything they do… even finding excuses for not swimming.

“I’m not a swimmer.”

“It can smell fear…”

“That cannot be sanitary!”

“I’ll swim tomorrow.”

“My shoulder hurts…”

“I ran a marathon yesterday.”

“I think I ate some gluten.”

“It’s just the wrong time of my life…”

“It’s too late for me; I’m too old.”

“It’s too cold.”

“The water’s too cold.”

“The water’s too hot.”

“It’s too hot outside.”

“Allergies.”

“I don’t have a membership.”

Dear Reader, You are wonderfully brilliant, hilarious, and talented. You are motivated enough to be reading this sorry excuse for an “advice column” and are, therefore, fully capable to become an expert in the water. Today!

Yours most sincerely, A Hope-Filled Writer photography by FotoHogg

TEXAS

ROWING

CENTER Dear person-formerly-known-as“Reader” and now transformed into “Swimmer,” here’s my four-tiered strategy:

1. It’s warm, it’s sunny... get in the water. The more frequently you can be submerged, the faster you will be comfortable. If you are scared of the water, then get involved even more. Go with a friend. Buddy system, power of plenty, it takes a village—you know the words.

Now, put those words into action.

2. Join a team. There are so many teams, triathlon training groups, and practices available in various parts of Austin. Do your research, and try out the different training groups. You will know the right vibe for you after a few trial swims. Absorb the newness and embrace the culture of waterlogged humans. We’re really fun. I promise.

3. Start a consistent routine. Like any training regimen, it is essential to build your baseline of training. Get comfortable going twice a week and build up from there. You know how the Egyptians built the pyramids? Me neither, but I bet it started with the first step.

4. Swimming Nerd Alert: Tips for Swimming Made Easy(ish) “Long and strong!”

“Keep it moving!”

“Try again!”

If you have been on the pool deck with any of the great coaches of our time, you have heard them say all of these phrases… multiple times…EVERY practice! Take courage and keep trying.

Practice makes better, but failing makes tactfully better. Don’t be afraid to fail or look silly. The beginning is just the first step toward the end, and the end is really just the journey.

Confused yet?

going, which will help with ankle flexibility and bodily connection between arms and legs.

Pull buoy: This lets your legs relax. Put the buoy between your legs, and the bottom half of your body will float easier. When you use your buoy, you can also use paddles and snorkel. Focus on your core (remember that six-pack we talked about).

and build strength… This also can help with stroke technique.

Tennis balls: Hold the tennis balls while you swim. This will force you to get into a better catch because you will have to use your forearm. You always want to keep pressure on your hands and forearm while pulling.

“Taking a breath slows me down.”

Snorkel: get a snorkel (specifically made for COMPETITIVE swimming).

This will help you keep your head and body position, and you won’t have to move your head to breathe at all. Get comfortable with swimming first, and then worry about breathing to the side (breathing to the side tip: One goggle in the water, one goggle out of the water).

“My legs sink.”

Fins: swimming with fins will get your

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“I panic in the water. I’m just uncomfortable/anxious.”

Kickboard: Hold a kickboard with your forearms on the board, head above the water.

Scull: Scull in place to get more accustomed to being in the water. Move your hands back and forth, keeping water pressure on your hands and forearms.

Do this for increasing amounts of time; this helps you develop a “feel” for the water and gets you to relax in this unfamiliar medium.

To recap: Strength in numbers, be

Here is a list of comments I hear from newer swimmers and, following those comments, here are suggestions for the use of key pieces of equipment.

Summer Special

“My arms have no power.” / “My arms get tired.”

Paddles: this will help you hold water

consistent, equipment is key, and swimming is the new football (she says hopefully).

Humans are made for village life. Thank you, swimming village of Austin. afm

heart rate up and will help build swimming endurance. To get the most out of your fins, you must keep your kick

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Tennis Winning Mindset: Meditate on the Moment

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Overcoming mental hurdles to leap the net By Brendan Sheehan n athlete’s inner conversation can have a huge impact on performance and simple enjoyment of the game. All are so different in their approach and what may provide motivation for a great performance, and there are many methods for getting into the zone.

First of all, I am assuming that technique is intuitive and the player can play his sport well. One of the things I have learned from a lifetime of competition in tennis and golf is that the ego always gives you a false sense of security. Thoughts for an athlete are distracting; there are thoughts that be98 • austi nf Itm agazin e .com • 06 .2 014

come emotions, which become stories of the past or dreams about the future.

The key is for the athlete to become aware of himself and his thoughts and not get drawn into them.

How does the ego give a false sense of security? I see this in tennis all the time. A player gets a lead and starts thinking, "I am winning, and I am doing really well today," and then wants to hold onto that lead and conserve it, thus becoming more cautious, and performance then dwindles. The other player who is losing is not feeling the pressure of being ahead and is free to swing away. Both these mindsets are traps and create a lot of back-and-forth

momentum. The key is to be in the moment and not get drawn into negative psychological scenarios.

My performance improved in tennis and golf as I learned to meditate, which I define as the art of dropping these thoughts over and over again and remaining focused in the moment. With sports like tennis and golf, where there is a lot of time in between shots, this is especially important. A player needs to become aware of his inner conversation between shots and remain positive. This allows for learning and having fun along the way. Of course, athletes will get nervous; this is a healthy quality and part of just

being in a human body. But before all the emotions and thoughts take over, players should focus on remembering that it’s the moment at hand that's important; the more in the depth of the moment, the easier it is to avoid distractions and act from the intuitive self that has played many games and practiced techniques repeatedly so that they are embedded in the neuromuscular memory.

Athletes should also remember that they’re going to get it all wrong before they get it right. Every performance, good and bad, is going to help on the overall journey of improvement, so it's important to remember this one on the ride home—my dad always said after my losses, "All you’re going to do is get better." That was some good wisdom to hear when I was in confusion after a tough defeat.

So much of getting in the right place is becoming aware of using breathing to manage muscle tension. Athletes who start thinking too much usually start a pattern of shallow breathing. It’s important to take charge and manage tension so that players can get back into the flow of their game. I believe that the sign of a great athlete is the ability to recover in the middle of the game and to adjust. I love watching tennis legend Rafael Nadal, who I’ve seen play in person many times. He is always jumping around like a boxer, which can keep his body relaxed and focused. Nadal would be good at anything with the attributes he brings to his tennis game; he is able to conjure up this ferocious intensity all the time.

There is nothing negative; he simply exudes enthusiasm all the way to the last point. This is the epitome of being in the moment and bringing every ounce of attention to each shot. All recreational players don't have Nadal's arsenal of skills, but each of us can take his example of determination and never giving up. So many things change in a tennis match (or in any game). afm

Some Tips • Hang in there to see things

turn around—it happens all the time.

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tennis, it can be mentally devastating to lose perspective and take things too seriously.

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• Stay positive and use skills

to get back in the flow for the best opportunity to succeed.

• Meet challenges over

and over with openness and willingness to find improvement every time on the court and the winning; when you do, great performances just take care of themselves.

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Combine Trail and Road Running for Dynamic Results

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Surface varieties can increase speed and improve stability muscles By Erik Stanley In general, people love routine, and we see this through many patterns on a daily basis. Sometimes, though, change is good, and that’s what I want to write about.

Often, trail runners say how much they hate the road or track because it hurts their knees, and conversely road runners often say that they will never run on the trail again because they nearly broke an ankle the last time they tried. I want to challenge both groups to try it again. I have personally seen how adding diversity to marathon training has kept me healthier, made me faster, and helped me have more fun with running and racing.

Let’s address the trail runner: If the trail runner can spend one to two days per week running on the road and on the track doing interval workouts, she will without a doubt see faster times in races. Taking a step away from the trail 100 • austi nf Itm aga z in e .com • 06 .2 014

allows that runner to pick up the pace a little and work on turnover. Typically, runners have their best form when running fast. They get off their heels and lean forward and, therefore, running fast can help remind runners (if not gently reinforce) how to run with more efficient form.

Now take a look at the marathoner or 10K runner: The last time he tried trail running, he got lost or rolled an ankle and consequently, decided never to go back. The trail is a runner’s friend, not the enemy. Taking one to two days per week off the road or track and running on the trail will add more diversity to training, strengthen stability muscles, and during the hot summer months can even decrease the rate of burnout because the trails are shaded.

During my college days running at the University of Texas, I ran on the Barton Creek greenbelt every Wednes-

day. The run always went by faster. I loved running through the woods and across the spring-fed creek. Jumping over rocks and logs and twisting through the trail helped keep me healthy and provided a break from my usual routine.

This is why I have my Trail Roots class meet on the track most Tuesday evenings. We do speed interval workouts, and frequently, there’s excitement from runners when someone says, “I haven’t run this fast since high school.”

On Saturday mornings, we do our long run on the trail. I mean a rocky, wooded, hilly trail, not the groomed, crushed granite Roy and Ann Butler Trail around Lady Bird Lake.

The combination of road and trail is perfect and keeps the training balanced, yet dynamic. afm

It takes two to tri

Part of the:

Workout

Tightening Up Your Trunk

Muscle movements designed to improve the core

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By Diane Vives, M.S., C.S.C.S.

hen we think about having a strong core, trunk flexion and extension come to mind for many who are familiar with fitness facilities or boot camps. The reason for this is usually that aesthetic, lean look we are striving to earn through our workouts. Truth is, all of us have to lock down good nutrition and the ability to power up metabolic output through more efficient training and movement. As a result, it’s important to train the core with the purpose of improving its primary role in movement to maximize movement performance.

The trunk is designed to give a stable and strong central unit, allowing the extremities to be mobile and express a wide range of movement. This stability manifests in situations 102 • austi nf Itm agaz in e .com • 06.2 014

involving static motor control—where unwanted movement is limited as much as possible, and the trunk acts as a conduit for energy transfer between the upper and lower body. This stability creates a great connection for total body movement and is the ticket for challenging workloads to target better conditioning and a leaner physique.

These three movements show different ways to use motor control in order to maintain static and dynamic stability, which help maintain that strong connection throughout the body. Not only is this a purpose-driven workout set for the core but it also involves total body movement, providing stimulus for challenging the body to make positive changes.

photography by Brian Fitzsimmons

Mountain Climbers Purpose: Challenging the upper body and trunk to remain stable while moving the lower body with an alternating triple flexion and extension movement.

• Begin by moving into a plank position on the ground or on

•

•

•

•

performed by Laura Modesto at Ignite Fitnez

a slightly elevated surface with feet planted. Make sure the head and trunk are in line with the extended legs at the start and maintain that alignment with each leg extended in the movement.

Start the movement with one leg fully flexed at the ankle, knee, and hip; make sure that this leg stays positioned under the body, and do not let the knee move laterally away from the body while flexed.

Using a marching tempo, alternate driving the extended leg into flexion (bending) by bringing the knee toward the chest. At the same time, forcefully move the flexed leg into extension to plant the foot.

Maintain a neutral spine during the lower body movement, all while keeping the upper body or trunk still. There should be no movement other than in the legs.

Once the marching tempo has been mastered, increase the pace as much as can be controlled for several repetitions while maintaining form.

06.2014 • au stinfI tmaga z ine . c o m • 103

Workout

Upper Body Step-Ups Purpose: Challenging upper body dynamic motor control and maintaining a stable trunk position to increase upper body and core strength.

• Find a box step. Start in a push-up position, with hands straddling the step (one on either side),

• Begin by flexing the right shoulder and elbow to place the right hand on top of the step, and then push through the step with the hand to elevate the trunk.

• Follow the upward movement and place the left hand onto the step.

• While paying close attention to maintaining a neutral spine and control of the body, return the right hand back to the ground. Don’t let the hips collapse or rock from side to side when making the downward movement. Follow by placing the left hand back on the floor, returning to the starting position.

• Perform several repetitions with the right arm as lead and then switch to leading the movement with the left arm and hand.

104 • austi nf Itm agaz in e .com • 06.2 014

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Fast Legs with Knee Punch Purpose: Using a knee punch to the soft-sided medicine ball gives the body feedback, challenging the trunk to maintain dynamic stability while not collapsing into flexion during the driving phase of the movement.

• Start standing in a tall posture, holding the medicine ball out in front of the naval with arms extended.

• Drive the right leg forward into triple extension of the ankle, knee, and hip to punch the knee into the medicine ball. The left leg is used as a stance leg and is simply shifted forward in the extended position as the right leg drives the movement. Be sure to keep the ball at a consistent height and position while maintaining a tall standing posture.

• Repeat the movement, but drive with the left leg to execute a left knee punch.

Bonus Online Exercise

Half-Kneeling Stretch

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his series of movements can be used as a total body circuit with the added benefit of challenging the strength of the trunk during conditioning. Having a strong connection through the trunk reinforces efficient energy transfer through the core and allows for better movement quality. More efficient movement means more work in less time, and that’s a great way to power up conditioning. afm 06.2 01 4 • au stinfI tmaga z ine.co m • 105

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Coach Carrie

How to Go From Zero to Hero

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Steps to completing your first half Ironman By Carrie Barrett ust typing the word, “Ironman” makes me twitch a little.

Since I started this column for Austin Fit Magazine over a year-and-a-half ago, I've focused mainly on shorter race distances including sprint triathlons and 10K runs.

This month, I'm kicking readers off on a journey to long-course racing.

Perhaps you've raced shorter distances for a few years now and are ready to add another photo to the finish line wall of fame. Heck, you might never have been in the pool before and still decided that a half Ironman distance is for you (I shall not judge). Whatever the motivation, this column will be dedicated over the next months to taking you to this distance safely.

The half Ironman (also referred to as half distance, 70.3, or even long course) covers half (you guessed it) of the Ironman’s 140.6-mile distance, or 70.3 total miles. You'll swim 1.2 miles, bike 56 miles, and run 13.1 miles. Yep. That's a half marathon after several hours of pedaling away.

Think this distance is for you? Are you ready to go from Clark Kent to Superman? Central Texas has two great fall options, including High Five Events' Kerrville Triathlon Festival

106 • austi nf Itm aga z in e .com • 06.2 014

(Sept. 27–28) and the Ironman Austin 70.3 (Oct. 26). This plan, which builds from June through September, will get you to either of these with 16 weeks of training. Along the way, I'll be hosting some clinics, Facebook chats, and other informative sessions to answer any questions you may have while you're changing costumes in the phone booth and transforming your life (and the lives of those around you).

As I noted in my February column “Constructing Your Dream Season,” you must build a strong foundation, regardless of the race’s distance. When it comes to the half Ironman distance, this foundation is especially vital to a successful training season. It's long and requires a tremendous amount of physical and mental fortitude. Here are a few tips on structuring your life and laying the foundation to 70.3 success:

Time and Real World Expectations

For the 70.3 distance, plan to train five to seven days per week, for an average of 8–12 hours. Depending on your level of expertise and time, you may also train twice per day. In general, your training sessions will last from one to two hours during the week and as much as four hours on the weekends (we'll be building

up to 60+ mile rides on the bike, after all). You also must consider the time it takes to prepare for these sessions, set up your equipment, and drive to training locations. Your ultimate plan must mirror your reality; adapt this plan so that it best fits into your busy life—and, believe me, I know your life is busy. At the very least, plan to train in each discipline at least twice per week. Consider this plan as your training recipe; if you've ever used a recipe, you know that it can always adapt a little to fit your taste buds and dietary requirements. I may have a swim scheduled on Monday, but a rest day then may work better for your needs. Make the change necessary to fit your lifestyle.

Don't Ignore the Core

It doesn't matter how many times per week you are running, biking, or swimming if you're in severe pain. When you're injured, all bets are off. Injury is an athlete's kryptonite. This plan will

Contact Coach Carrie CoachCarrie@austinfitmagazine.com to find out information about her training services and get recommendations on other training experts in the Austin area.

include at least one core/strength day.

That isn't a “rest day” (although those are vital as well); the core/strength day may involve a simple weightlifting plan, yoga, or even a functional movement class designed to strengthen core muscles—glutes, lower back, hips, and hamstrings—that take a beating during repetitive triathlon training. Think of these sessions as the spice to your training recipe. Anyone can make chili, but the best chili is the kind with a kick or a spice that takes it up a notch. Core training takes your training up a notch and gives you a longer shelf life.

Consistency and Proficiency are Key

The most important thing you can do as a beginner triathlete at long-course distance is be consistent. Triathlon coaching legend Joe Friel, author of The Triathlete’s Training Bible and other training reference books, wrote, “The biggest mistake most selfcoached athletes make is not training consistently...If you periodically pile on huge doses of stress, or skip a recovery period, you greatly increase your risk of injury, burnout, illness, and overtraining.” As he noted, you may

get away with it for a while, but lack of (or not). Yes, for the next few months, consistency will catch up eventually. several happy leisure hours will be When in doubt, be moderate and replaced by trainer rides, and some be consistent in your training. As a precious morning hours will be spent beginner, this will lead to the biggest swimming laps. You're going on an initial fitness gains. extended recess. Remember, the grass And, as important as it is to be is always greener. There are people who consistent, you also want to be proficient would love to be able to do what you're at the sports you are tackling, especially doing. Some of those people may even as the duration and intensity grow be significant others or kids, so include throughout the them in as much summer. As training of the activity as volume increases, possible. so does the risk of Here we go. The Download the entire Half improper technique journey to your half Ironman training program reinforcing bad Ironman begins with on Training Peaks here: habits. A house built this first month of http://ow.ly/x114J on quicksand will training and several eventually sink, so weeks of endurancemake sure to learn building strategies. technique and skills while building Be realistic about your goals, remain distance. Hire a coach or professional to consistent, practice good technique, take look at or give feedback on swim stroke, care of your body, and have fun! bike fit, and running gait.

Dust off your cape, Superhero, because you're about to learn just how strong you are. afm Don't Forget to Have Fun It seems silly that to remind you to have fun, but the number of people who stop having fun and start to feel resentful of the time and energy required of training for this distance may be surprising

16 Weeks to Half Ironman

Weeks 1-4 (06/02/14-06/29/14)

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

Week 1 (06/02-06/08)

Week 2 (06/09-06/15)

Week 3 (06/16-06/22)

Week 4 (06/23-06/29)

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Rest/Core/ Flexibility

Bike: 40 minutes (RPE 3-5) w/ 4 x 30 second hill repeats

Swim: 800 – 16 laps Run: 4 Miles (RPE 3-5)

Bike: 40 minutes (RPE 5-7)

Swim: 800 – 16 laps Run: 4 Miles (RPE 3-5)

Long Bike: 20 Miles

Long Run: 6 Miles

Rest/Core/ Flexibility

Bike: 40 minutes (RPE 3-5) w/ 6 x 30 second hill repeats

Swim: 850 – 17 laps Run: 4 Miles (RPE 3-5)

Bike: 45 minutes w/ last 5 minutes RPE 7-8

Swim: 850 – 17 laps Run: 4 Miles (RPE 3-5)

Long Bike: 25 Miles

Long Run: 7 Miles

Rest/Core/ Flexibility

Bike: 40 minutes (RPE 3-5) w/ 8 x 30 second hill repeats

Swim: 900 – 18 laps Run: 4 Miles (RPE 3-5)

Bike: 50 minutes w/ last 8 minutes RPE 7-8

Swim: 900 – 18 laps Run: 4.5 Miles (RPE 3-5)

Long Bike: 30 Miles

Long Run: 8 Miles

Rest/Core/ Flexibility

Bike: 40 minutes (RPE 3-5) w/ 6 x 30 second hill repeats

Swim: 800 – 16 laps Run: 4 Miles (RPE 3-5)

Bike: 40 minutes w/ last 5 minutes RPE 7-8

Swim: 800 – 16 laps Run: 4 Miles (RPE 3-5)

Long Bike: 25 Miles

Long Run: 7 Miles

First month is primarily aerobic endurance and base building, plus adapting to a schedule!

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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Events Featured X Games Austin

Sports and Outdoors

June 6–8

X Games Austin Hosted by ESPN, the X Games is a threeday event at the Circuit of The Americas featuring motocross, BMX, and skateboarding in a variety of events. Included this year is four-wheel fun with Rally Cars and Stadium Super Truck competitions. Your ticket also gets you into the X Music festival, with 30 musical acts performing on four different stages. Headliners, such as Kanye West, will be showcased at COTA’s Austin360 Amphitheater, which seats more than 14,000 in a spectacular open-air venue. In addition to action sports and music, there are a variety of festival villages with something for everyone— there’s an opportunity to ride the track, a kids’ village, gaming shack, ESPN clubhouse, green living information, and more. xgamesaustin.com June 14–15

Austin Over The Edge: Make-A-Wish The 4th annual Over The Edge Event will take place at the W Hotel Austin. Individuals who have raised a minimum of $1,500 for the Make-A-Wish program, which helps create hope and joy in children with life-

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threatening diseases, have the opportunity to rappel off of this 38-story hotel in the heart of downtown. Last year, the organization granted 218 wishes, and all proceeds from Austin Over The Edge benefit the Make-AWish foundation.

Austinovertheedge.com June 28

Keep Austin Weird Festival and 5K Do your part to Keep Austin Weird by participating in this day full of music, activities, and local vendors at the Long Center.

Festival wristbands are free for kids 12 and under with a donation of three items to the Capital Area Food Bank. The Keep Austin Weird 5K is a separate event, and there is a separate registration to participate in the run, which also includes a costume contest. The run starts at 7 p.m., and dogs are welcome as long as they are friendly and leashed, and all children must be registered (even those in strollers). keepaustinweirdfest.com/festival/

Food and Drink

June 22

City Running Tours–Austin’s Drinking Duathlon City Running Tours and PubCrawler have teamed together to present Austin’s First Image provided by ESPN

Drinking Duathalon. The event begins at Luke’s Locker downtown, and runners embark on a two-mile journey through the heart of the city before hopping on a PubCrawler for transportation to Austin Ale House and the Barton Springs area. The PubCrawler is a giant party on wheels that seats 16 people on a modified bike. The tour itself is BYOB; bring an ID in order to enter the bars stopped at along the way.

Cityrunningtours.com/austin/html June 25

Cooking Up Arabic!

Join Cooking Up Cultures for this five-week long class designed to introduce participants to Arabic language through preparing meals.

Learn about culture and cuisine of the Middle East while absorbing common words and phrases; afterwards, students enjoy the fruits of their labors by sitting down to enjoy dinner together with instructors.

Cookingupcultures.com

Parks Foundation and Alamo Drafthouse. austinparks.org/moviesinthepark.html June 20

Blake Shelton: Ten Times Crazier Tour Selected as CMA’s “Male Vocalist of the Year” for four consecutive years, Blake Shelton burst on the country music scene in 2006 with the aptly titled “Austin.” Building his fame through appearances on NBC’s The Voice and garnering numerous Top Ten hits, Shelton will be serenading fans at Circuit of The Americas’ outdoor amphitheater in a show that’s sure to feature his latest platinumselling release, “Based on a True Story.” austin360amphitheater.com/events/blakeshelton-ten-times-crazier-tour-2014

Lifestyle

June 7

Free First Sundays at the Bob Bullock Texas State History Museum Just a short walk from the Capitol, the Bob Bullock Texas State History Museum (1800 N. Congress) has something for all June 3–4 members of the family.

50 Shades! The Musical Everyone can enjoy free The Long Center Presents Submit your event admission from noon to 50 Shades! The Musical— online at 6 p.m. on the first Sunday The Official Parody, a witty, austinfitmagazine.com of the month (IMAX new look at the popular and Texas Spirit Theater erotic novel trilogy Fifty fees apply). Exhibits for Shades of Grey as seen June include “The McDonald through the eyes of a ladies’ Observatory: 75 Years of Stargazing” book club. The touring company has and “1968 Exhibit,” an in-depth look at a preformed in Chicago and New York as well pivotal year in the 20th century. as at the Edinburgh Fringe Festival, and the Thestoryoftexas.com combination of musical numbers, dance, and onstage band—as well as the cast—will keep the audience highly entertained. (Audience June 20 members must be 18 years of age or older.)

Engadget Live 2014 Thelongcenter.org/event-50-shades-musical Returning to the Austin Music Hall, Edgadget Live is bringing techies and their toys together. The daylong event will provide June 12 opportunities for tech vendors to introduce Monty Python and the Holy Grail, their new products and inventions directly to Republic Square Park consumers, and there will be loads of free “And how do you know she’s a witch?” This, swag plus opportunities to win free gear. and other pressing questions are addressed Endgadget.com in June’s free Movies in the Park showing at Republic Square Park. Grab a blanket and enjoy Monty Python’s classic film spoofing all things Arthurian. This free movie summer series is provided courtesy of the Austin

Arts

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Rides&Races Featured Keep Austin Weird Fest and 5K

JUNE

Toros Tri for Kids Cedar Park, TX • torostri.com

JUNE 1

AFM FITTEST, Day 2 (Teams, Celebrity Invitational, and non-competitive “Field Day for Adults” event) Camp Mabry, TX • afmfittest.com

JUNE 9

Rogue Running Trail Series: The Ranch Reveille Peak Ranch, Burnet, TX roguetrailseries.com

June 10

The Ranch 10K, 30K Reveille Peak Ranch, Burnet, TX roguetrailseries.com

Dam That Cancer Hula Hut, Austin flatwaterfoundation.org/damthatcancer/

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

June 17

Splash-n-Dash (third Tuesday of every month, through September) Pure Austin Quarry Lake, Austin highfiveevents.com/events/splash-n-slash/ June 21

Camp Ben McCulloch 5K Run/Walk and Kara’s Kids Run Driftwood, TX • campben.com Gator Bait Olympics Triathalon Boerne, TX • redemptionrp.com/GatorbaitTri

June 12

June 5

Maudie’s Moonlight Margarita Run Austin • thetrailfoundation.org/act/events/ maudies-moonlight-margarita-run/

Pure Austin Driveway Series (every Thursday through Oct. 16) 8400 Delwau Lane, Austin, TX drivewayseries.com

Austin Over the Edge: Make-A-Wish Austin, TX • austinovertheedge.com

Possum Pedal Graham, TX • possumpedal.com

June 8

JUNE 15

Skeese Greets Women’s Triathlon Walter E. Long Park, Austin skeesegreetstri.com

Lake Pflugerville Triathlon (Race 3 in the Texas Tri Series) Pflugerville, TX • lakepflugervilletri.com

Keep Austin Weird Fest and 5K The Long Center keepaustinweirdfest.com

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JUNE 28

Capt’n Karl’s Night Time Trail Series: Pedernales Falls 60K, 30K, 10K Johnson City, TX • tejastrails.com

June 14

photography by Brian Fitzsimmons

Cash. Keys. Phone. ID.

Carry all of your running essentials!

JULY 26 and 30

JULY

CG Games Prelims Lamar Middle School, Austin cggames.com

July 4

Freedom 5000 5K and Kid’s K Camp Mabry, Austin • active.com/austintx/running/distance-running-races/ freedom-5000-2014 Firecracker 5K Lago Visa, TX lagovistajuly4.org/firecracker-5K-fun-run/

July 29

Five55 Series Lake Pflugerville, TX five55series.com/austin.php July 31

July 12

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

Caleb 5K Fun Run Austin • shoreline.net/venue/caleb-5k-run/

AUGUST

The Zombie Run 5K Cedar Creek, TX • thezombierun.com/ location/austin-tx-xo/

August 3

Prude Ranch Races - Duathlon/Duathlon Relay Fort Davis, TX • fitnesscamp.org/ranchrace. html#sthash.o2081SRx.dpuf

JULY 12–13

Charity Spike Volleyball Tournament Austin, TX • charityspike.com

Prude Ranch Races-Half Marathon, 5K, 10K Fort Davis, TX • fitnesscamp.org/ranchrace. html#sthash.o2081SRx.dpuf

July 13

Texas Too Hot 15K/5K/1K Boerne, TX texasrunningpost.com/ race-calendar/texas-toohot-15k5k1k/

Jack’s Generic Triathlon Pflugerville, TX • jacksgenerictri.com August 9

Capt’n Karl’s Night Time Trail Series: Colorado Bend 60K, 30K, 10K Colorado Bend State Park, Lampasas, TX • tejastrails.com

Submit your ride or race online at austinfitmagazine.com

July 15

Splash-n-Dash Series (third Tuesday of every month, through September) Pure Austin Quarry Lake, Austin highfiveevents.com/events/splash-n-dash/ default.asp Texas Too Hot 15K/5K/1K New Braunfels, TX • texasrunningpost.com/ race-calendar/texas-too-hot-15k5k1k/

™

Couples Triathlon (Race 4 in the Texas Tri Series) Walter E. Long Metropolitan Park, Austin couplestri.com

August 17

Youth Triathlon-Inspire Kids to TRI Cedar Park, TX inspirekidstotri.com August 19

Splash-n-Dash Series (third Tuesday of every month, through September) Pure Austin Quarry Lake, Austin, TX splash-n-dashseries.com August 23

July 19

Orange Leaf Half Marathon and 5K New Braunfels, TX • texasrunningpost.com/ race-calendar/orange-leaf-half-marathonand-5k/ Capt’n Karl’s Night Time Trail Series: Muleshoe Bend 60K, 30K, 10K Muleshoe Bend Recreational Area, Spicewood, TX • tejastrails.com

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

VvoBwXlm.dpuf August 26

Five55 Series Lake Pflugerville, TX five55series.com/austin.php 06 .2 0 14 • au stinfI tmaga z ine.co m • 113

www.spibelt.com 866.966.4440

Made in Austin

DISCOVER!

Barton Creek Greenbelt's

“Sweet 16”

W

hen Texas temperatures start to warm up, head to Austin’s own Barton Creek greenbelt for an off-road run on shaded trails.

Managed by the Austin Parks and Recreation Department (PARD), the greenbelt is a popular area for runners, hikers, mountain bikers, and rock climbers. The main trail starts at the west end of the Barton Springs pool parking lot and ends at what is commonly referred to as “the Hill of Life” trailhead at Camp Craft Road and Scottish Woods Trail, just west of Loop 360. The main trail is approximately 7.25 miles from point to point, but it’s the side trails that can provide a change of scenery!

The Sweet 16 trail is a fantastic detour from the main trail and is about two miles long. Start at the Barton Creek Greenbelt East Trailhead (also known as the 360 / Toys R Us access) and go west on the main trail for about a mile before taking a sharp left to follow a side creek and the start of the Sweet 16. After many twists and turns, the trail eventually pops out onto a barricaded side road just off Southwest Parkway near MoPac for a very obvious turnaround point that can be filled with wildflowers.

Follow the trail back to the 360 access for a 5.5 mile out-and-back route.

Terrain

The Sweet 16 offers some beautiful, rolling, and shaded single-track trails. The terrain is considered technical because of its combination of rocks, small boulders, roots, and the occasional fallen tree. Creek crossings are often dry, but after a good rain, plan for wet feet! New trails added this spring can make navigation somewhat tricky, so download the .gpx or .kml from the MapMyRun link and add it to a GPS device, if possible. Otherwise, plan to have fun and explore.

Tell us about it!

mapmyrun.com/routes/view/383570212

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

How to Get There

To access the Sweet 16, park at the Barton Creek greenbelt east trailhead, located at 3755-B South Capital of Texas Highway, Austin, TX 78704 (near the intersection of MoPac and Loop 360). Enter the trail and take a left onto the main trail. Note: Be careful to lock valuables in your trunk, as thefts can be a problem at trailhead locations.

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photography by Brian Fitzsimmons