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October 10

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Content

A R I Z O N A’ S S P O R T S & F I T N E S S R E S O U R C E

Features

OCTOBER 2010 >> VOL. 19 >> NO. 9 www.sweatmagazine.com

14 Meet The Rope Guy Sue Berliner introduces you to KC Baum who makes a living hanging from ropes.

18 Bryce Canyon

Geri Kilgarif explores Bryce Canyon.

22 Fixing Troubles with Tendons

Columns

Dr. Bruce Werber covers tendons 101 and how to ﬁx the problems with them

Publisher’s Note . . . 6 On the trail

Fast Breaks . . . . . . . . 8 No GMOs, Kona, Stepping up, Endurance workshop, Tri Festival

On Schedule . . . . . . 10 Amica Championship, Tour de New River, Desert Grande, Cave Creek Bike Festival

Fit Fare. . . . . . . . . . . 24 Nancy Clark provides the scoop on fueling for training

Sweat Shorts. . . . . . 26 Red Rock Sprint & Uniﬁed Tri, Barn Burner

Que Pasa . . . . . . . . . 28 The SWEAT Marketplace. . . . . . 29

On the Cover On this page Co-Photog Scott Miller goes climbing in Bryce Canyon, Utah. PHOTO BY RICK ROWEN, RIGHT BRAIN PHOTOGRAPHY

Scott Miller, hiking out of a crevice off the Queens Garden Trail, in Bryce Canyon, Utah PHOTO BY RICK ROWEN, RIGHT BRAIN PHOTOGRAPHY WWW.RIGHTBRAINPHOTOGRAPHY.COM

A R I Z O N A’ S S P O R T S & F I T N E S S R E S O U R C E

Publisher’s Note

VOL. 19 >> NO. 9 >> OCTOBER 2010

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The Magnificent Outdoor Beckons

reat opportunities abound in and around Arizona to draw you out. Great weather keeps the plethora of playgrounds open year-round in the Southwest. When I landed in the Valley from the weather challenged St. Louis in 1983, outdoor activities quickly replaced the confines of a four walled racquetball court. My affair with the outdoors started innocently enough. On weekends I meandered down the greenbelt on my Schwinn Varsity 10 speed soaking up the sunshine. Many weekday mornings you could find me with kickboard in hand motoring along a lane for a mile at the Scottsdale Civic Center Pool where a library now resides. I soon discovered Camelback Mountain. The Echo Canyon Trail became my favorite haunt. No parking issue existed back then when I could find quality alone time at the top. Few souls pranced on my personal playground. To this day it remains my favorite regular workout. The mountain always requires effort and exerting oneself but it rarely feels like work to me. My mind and body simply connect to the mountain, ideas flow. Issues melt away with each glute burning step up. It is as if each rock or boulder my feet touch is an obstacle I have just conquered. Upon reaching the top, breathing hard and sweating, whatever the challenge or idea at hand, I have resolved it in small pieces. After flipping a three wheel ATV and breaking my wrist during a desert excursion to Seven Springs, my 10 year racquetball ritual went on hiatus. I replaced swinging a racquet with pedaling and graduated from the greenbelt. I was outside all the time. You see things differently from a two wheeled self propelled machine than behind the wheel of a car. Roads leading north and east from Scottsdale became another sanctuary for me. After the nine months of riding, a bouncing blue ball and four walls lost their luster. I was no longer a city girl but a desert dweller who embraced playing outdoors. Over the years my outdoor activities have expanded and evolved. These days I am most drawn to trail runs and hikes. It is that connection to nature I find most appealing. It takes me away from the hustle and bustle of everyday life. It seems to be gentler on the body and soul. I never think much about time, pace or distance I have traveled. I feel no guilt when walking during a trail run. Recently I ran my first night time trail race. One of my all time favorite hikes and Grand Canyon excursions was trekking out at night. So as a spur of the moment whim, I entered the Javelina 12 hour Moonlight race. I did one lap of the 15.4 mile Pemberton Trail loop in McDowell Mountain Regional Park. The race started at 6 p.m. so darkness came quick. But what fun, snake sightings and all. It gave a whole new meaning to connecting. I had to trust myself and feet to do the right thing. They did and out performed my last minute purchase of a headlamp from Walmart. Unless you are running ultras, there are not many night time trail runs. I felt fortunate for the opportunity. The cool thing, you will find more trail races popping up. Aravaipa Running does a great job and has a trails series for those that prefer to keep distances shorter. Also there is a new Xterra series. If you have never done a trail race, now is yourr chance to find nirvana. Since I don’t plan to do the Javelina Jundred red (100 miles) around October’s full moon, I will be hiking ing by moonlight with friends. Whatever your sport, everyone can use e a good dose of the outdoors. Do remember to leave no trace and do what you can to protect ct Mother Earth.

Publisher Sue Berliner

sue@sweatmagazine.com twitter.com/sweatprincess

Contributing Editor Joan Westlake editor@sweatmagazine.com

Calendar

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Contributing Writers Nancy Clark Shelli Read Sharon Salomon Laurel Hill Dock Ellis

Photographers Randy Berryman Zazoosh.com

Accounting Hiroko Tsugawa

Web Guru Actualize Marketing

Art Direction & Production Switch Studio sweat@switchstudio.com

Creative Director Jim Nissen

Art Director Nicole Budz

Designers Elizabeth Dam Carla Rogers

Copy Editor Lynn Mushorn

ADVERTISING National ADVERTISING DIRECTOR Sue Berliner sue@sweatmagazine.com

Arizona Michelle McBay michelle@sweatmagazine.com

SWEAT Magazine PO BOX 1686 Scottsdale, AZ 85252-1686 tel 480-947-3900 SWEAT Magazine is published monthly by S.W.E.A.T. Marketing, Inc. Annual subscription $23. Opinions printed do not necessarily reﬂect those of the publishers © Copyright 2010 by S.W.E.A.T. Marketing, Inc. All rights are strictly reserved and reproduction in whole or part is expressly prohibited without prior written permission from the publisher.

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Sue Berliner, Kelly Nash and Elizabeth Diethelm at the ﬁnish of the Javelina 12 Hour race.

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Stepping Up for Air After losing her mother due to complications of chronic obstructive pulmonary disease (COPD), Devora Krischer took action and stepped up. In 2009, CVS/Caremark employee Devora Krischer participated in the American Lung Association in Arizona’s first Fight For Air Stair Climb event. She dedicated her climb to her mother. Krischer, at age 62, not only climbed the 53 flights of stairs at Renaissance Square in Downtown Phoenix, but also led the CVS/Caremark team to the Top Team Fundraising prize. Her team of five Caremark employees raised over $3,600 to support the lung health programs of the American Lung Association. In 2010 Caremark is stepping up even more to help the American Lung Association succeed in their Fight For Air. Caremark has adopted the Fight For

TURNS Air Climb as their company-wide initiative, and will be participating in eleven Climbs nationwide. The Phoenix Climb on November 7 will kick-off Caremark’s efforts, and travel across the country. The ofﬁces will be battling for the Caremark Climb Traveling Cup. The Cup will be awarded to the Caremark branch that has the highest number of participants and raises the most funds to help the American Lung Association save lives by improving lung health and preventing lung disease. Join the fun and step up on November 7. Get your company to take the challenge to ﬁght for air. For more details call 602-258-7505 or register today at www.climbphoenix.com.

Ironman Arizona 5k

Ironman Kona If you are a triathlete, there is no bigger day in the sport than the Ford Ironman World Championship in Kona, Hawaii. It is the race that evolved and defined the sport. It continues to be the defining race for any avid triathletes. Getting to the starting line in Kona requires you to be either very lucky and get a spot through the lottery, or very talented, and win yourself a qualifying spot at one of the qualifying events held around the world. Tens-of-thousands of triathletes compete to get one of those coveted Ironman spots every year. Only 1,800 succeed. Twenty-eight Zonies made the cut. When the field jumps into the water on October 9, keep your eyes on Arizona’s top pros: Maik Twelsiek, Samantha McGlonen, Hillary Biscay and Leanda Cave. Zonie age groupers include:

Jeanine Cordova Chrissy Parks Torsten Abel Yati Yadav Joseph Gregan Ryan McGuigan Julie Hill Alexander McCrohan

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Jeffrey Huntley Chris Latvaaho Bryan Dunn Jim Schulenberg Linda Hurley John Poisson Pam Reed Russell Hamilton Mimi Ford

Russ Seideman Jeff Kootman Timothy Knobbe Gord Wyper Preston Miller Karin Bivens Dean Paxson

Not ready to bite off an Ironman but wanted to feel the buzz. You can be part of the action on November 20 at Tempe Beach Park when Ironman Arizona 5k takes to the streets. This annual warm up for the big challenge on November 21 will get your engines reved up to watch as triathletes from all over the globe swim 2.4 miles, bike 112 miles and run 26.2 on one of the fastest Ironman courses in the world. Visit redrockco.com for all the details. October 10

This January SWEAT will ofﬁcially be into our 20 edition. We are ramping up for a special issue in January and some other fun activities. If your company would like to be involved or advertise in this special issue, call 480-947-3900 or email sue@sweatmagazine.com.

A Change of Plans What are you going to do when the dam breaks? It is hard to hold triathlons in lake with no water. The folks at Red Rock Company pursued several options. Duathlons would not do for the swim-bike-run fans. The company listened to what their participants had to say and wanted and cancelled the event. Taking the high line, they are refunding all entries. Nathan Tempe Triathlon, PBR Urban Dirt Tri and Soma Triathlon will all return to a water ﬁlled Tempe Town Lake for Red Rocks fall line up in 2011. But no reason for glum faces, you won’t have to wait a year for a Red Rock triathlon event. They will be bringing their top notch tri style to Tempe Town Lake in April 2011 for a triathlon festival which includes an Olympic and half Iron distance triathlons. The half iron bike course will be two loops and utilize the Ironman Arizona course. For all the details of the new spring ﬂing stay tuned to SWEAT or dive into redrockco.com.

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Lose The Training Wheels Most of us take for granted how naturally riding a bicycle came to us at an early age. For many children with disabilities, it is a seemingly impossible task they can typically master in less than a week’s time. Within days of learning to ride, many children exhibit independent behaviors for the first time ever. This achievement creates a gateway of opportunity, helping them gain assurance and self-reliance in many other aspects of their lives. Lose The Training Wheels™ will be holding camp December 20-24 in Scottsdale. The program is more than just bike-riding. Volunteer companion cyclists are needed to assist the children with disabilities. Learning to pedal a two wheel bicycle has many benefits including increasing self esteem and self confidence, inclusion, positive changes in family dynamics, improved quality of life through recreation and Independent transportation. Lose The Training Wheels… and see where they go. To learn more, register a child or volunteer as a cyclist visit www.losethetrainingwheels.org.

P.F. Chang’s Rock ‘n’ Roll Arizona Ads New Event Have you registered for the 2011 P.F. Chang’s Rock ‘n’ Roll Arizona yet? Marathon and half marathon training programs including Team in Training and Chances for Children are shaping up throughout the Valley. There is still plenty of time to get involved. The Ofﬁcial SRP Kick-off Party and 3.5-mile Training Run (Oct 7th from 5 p.m. to 8 p.m. at 56th and Indian School) kicks things up a notch and reminds runners and walkers to get serious about their fall training schedules. Race organizers have also added a new event to the Rock ‘n’ Roll line-up with the hopes of encouraging more people to lace up for the fun this January. The event will be announced on October 7th at the SRP Kick Off Party, or you can visit arizona. competitor.com after October 7th for more details. For those of you that have watched from the sidelines each year wondering why any rational person would choose to run or walk 26.2 or 13.1 miles, this new event might just get you up and running.

GMOs: A reason to say no to processed foods Unbeknownst to most Americans, a majority of the processed foods available in grocery stores today are derived from genetically modified (GM) sources— whereby genes have been taken from one species and inserted into another to obtain specific traits or characteristics. Scientists first began tinkering with GM in the 1970s but only recently began utilizing it on a wide scale across the food sector—the jury is still out as to whether such products can cause health or environmental problems. In light of such uncertainties the European Union and dozens of other regions around the world, including Australia and Japan, now require food producers to label GM products clearly so consumers can decide for themselves whether or not to take the risk. Neither the U.S. nor Canada has any such requirements. GM’s critics say that food companies have lobbied hard to ensure that U.S. regulators don’t require producers to distinguish GM from traditional foods: “… if a GM crop looks like its non-GM equivalent and grows like it, then it is assumed to be the same, and no safety testing is needed before people eat it,” reports the blog, Food Democracy. Corn, for example, may contain antibiotic-resistant genes or a built-in insecticide—but to the U.S. government “it looks and grows like maize, so it is safe to eat.” The result, says Food Democracy, is widespread ignorance among consumers about what kinds of strange genes may have been inserted into the otherwise mundane foods they are purchasing and eating. “Keeping consumers in the dark has prevented them from making real choices about the food they eat,” says Food Democracy.

“Without labels the principles of supply and demand are no longer in effect as consumers can’t send a message to farmers and manufacturers about what they do, and don’t, want to eat.” According to a survey by the Pew Research Center for the People and the Press, 53 percent of Americans would not eat GM foods if given the choice, while 87 percent believe GM foods should be labeled as such regardless. Since the federal government has no plans to require any such labeling, consumers must take matters into their own hands. To wit, the non-profit Institute for Responsible Technology recently released a free iPhone app called ShopNoGMO providing consumers with a handy resource for identifying non-GM brand choices across 22 grocery categories. In 2005 leading natural food retailers launched the ‘Non-GMO Project’ to develop an independent certification system to help consumers identify non-GM foods. Whole Foods, Seeds of Change, Nature’s Way and 400 other U.S. and Canadian firms now support the campaign. Today several thousand grocery products sport the easy-torecognize “Non-GMO” seal. The project also has an ingredient database to help food producers find non-GM ingredients to use in their processed foods. Project leaders hope their work can help prevent new GM crops from gaining a foothold and build a strong non-GM food sector across the country, despite lack of federal intervention. For more info visit people-press. org; fooddemocracy.wordpress.com; responsibletechnology.org and www. nongmoproject.org. —E/The Environmental Magazine

EENDURANCE WORKSHOP Ho Hopefully you have not crammed for Ironman Arizona but you might want to pick up expert Ar advice at the upcoming Tri-Endurance Workshop at ad Endurance Rehab on November 13. The workshop En features international experts and athletes and is fea not just for triathletes but all endurance athletes. no Training, nutrition and other topics geared to take Tr your performance to the next level will be covered. yo Well known author and coach, Joe Friel, M.S. will W discuss the fundamentals of endurance training. d Samantha McGlone, professional triathlete and S

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2009 Ironman Arizona winner and course record holder, will talk about overcoming injury and mental toughness. Other presenters include Kevin Taddonio, Karla Wright, R. D., C.S.S.D., C.S.C.S., Perry Edinger and Katie Ellis. For complete workshop details and registration information, click. The workshop is scheduled for November 13 at Endurance Rehab, 9376 E. Bahia Dr. Scottsdale. This is a beneﬁt for Chances for Children. A minimum donations of $15 is suggested. For more details visit endurancerehab.com or contact Andi@endurancerehab.com.

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October 24 Racin at the Basin City of Scottsdale 3.1 Series A new 4- race 5k series kicks off in Scottsdale on October 24 at 8 a.m. Whether you are new to running or seasoned pro, the series is a great way to measure your ﬁtness gains between now and the ﬁnal race under the stars on June 18. Race #2 takes off at 8:30 a.m. on December 11. The spring Race #3 blooms March 19 at 8:00 a.m. Races are at the beautiful Scottsdale Sports Complex, 8081 East Princess Drive, Scottsdale. Individual races are $15 in advance or $20 day-of-race. Pre-register for all four races and receive a discounted rate of $45. For more information call 480-312PLAY or visit ScottsdaleAZ.gov/parks/ssc.

October 30 Tour de New River Join other cyclists on October 30 for the Tour de New River. Ride through beautiful areas while helping to end to the cycle of poverty in Africa. In 2005 Scottsdale Bible Church birthed the idea for an annual bike event to raise funds for classrooms, nutrition, supplies and more in partnership with IMARA ministries in Tanzania. The ride starts and ﬁnishes at Desert View Bible Church, 105 W. Carefree Hwy, Phoenix. The course loops towards Pinnacle Peak Patio and back through New River. There are two distances: 40 and 72 miles. Ride start times for the long and shorter route go off respectively at 7:30 a.m. and 8:30 a.m. To register and or to help the cause visit tourdenewriver.com

October 31 City of Mesa Halloween Adult and Youth Sprint Triathlon and Duathlon On Halloween Trifamily Racing brings their family friendly style to Mesa with The City of Mesa Halloween Adult and Youth Sprint Triathlon and Duathlon presented by Iron Gear Sports. Adult mini and maxi sprint triathlons plus a duathlon and a youth speciﬁc sprint triathlon are offered. The ghoulish festivities take place at Fremont Pool, 1001 N Power Road, Mesa. The youth triathlon gets underway at approximately 7 a.m. with the adult events starting at 7:45 a.m. To register visit trifamilyracing.com.

November 6 Desert Grande Duathlon/Triathlon Usher in November with the 19th Annual Desert Grande Duathlon/Triathlon on

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November 6. It is held at the Central Arizona College, located at 8470 N. Overﬁeld Rd. in Coolidge. Whatever event you choose, it is great time at a bargain price. The Duathlon distances are a 1.5-mile run, 10.3-mile bike and 3-mile run. Individual cost is $40. It’s $50 for teams. The triathlon swaps a 400meter swim for the ﬁrst run. Individual cost is $45 and team cost is $75. The price increases by $15 for the du and $20 for the tri after Oct. 19. Packet pick-up and check-in begins at 5:30 on race day. Line-up for the swim begins at 7:15 a.m. To register, and for more information, go to grande.az.us.

November 7 Amica Series Championship Race The Amica 19.7 Triathlon Series returns to Phoenix on November 7. Lake Pleasant Regional Park hosts the ﬁnal race in a ten race series. International and Sprint distances are offered. There are three divisions: Pros, Series Qualiﬁers and Age Group. Anyone can enter the Age Group division, no qualifying is necessary. The Pro’s compete for a $20,000 prize purse, making it an exiting event. The International race gets underway at 7 a.m. The Sprint follows at 8 a.m. You can save 20% when you enter the coupon code SWEAT2010AZ. Packet pickup is Saturday, Nov. 6 at the Carefree Resort. For details swim into AmicaTriSeries.com

Phoenix 10k The 35th Phoenix 10k, formerly known as the New Times 10K, hits the pavement on November 7. The Wheelchair 10k starts the morning at 7:59 a.m. followed by the Mollen Clinic 10K at Wesley Bolin Plaza at 8 a.m. The 5K Run/Walk follows at 9:15 a.m. Looking for more miles? Run both 10k and 5k for the Doubleheader. New this year disposable chip timing and a High School division for the 5K Team Challenge. There is a 5K Stroller Stroll, Costume Contest, time incentives and awards, USAT&F Championship, Mollen Mile for kids and more. After your run, hop a free shuttle to the Arizona State Fair. Fair entry is free from 10 a.m.-12 p.m. For details run into Phoenix10k.com.

The Women’s Half Marathon A new event lands in Scottsdale and Tempe on November 7. The event is produced by Women’s Running Magazine and features a unique 2-in-1 Medal and Charm, the keepsake Ultimate Goodie Bag and personalized race bibs. The point-to-point course starts in charming Old Town Scottsdale and finishes at Tempe Town Lake with a big finish-line party. If you are not ready

October 10

for a half marathon, you can register for the 5k. Packet pick-up will be the held on November 6 and features a women’s specific Expo. The event benefits the Susan G. Komen For The cure. For all the details visit womenshalfmarathon.com

November 12-14 Cave Creek Bike Festival Your passport to cycling the desert foothills returns to Cave Creek for the second edition of the Cave Creek Bicycle Festival November 12-14. Mountain bikers and road cyclists raved about this event last year. Saturday November 13 boasts a mountain bike race through spectacular Spur Cross Ranch Conservation Area and Cave Creek Regional Park with a 9 a.m. start. The Discovery Road Ride takes center stage on Sunday and offers 35 and 50 mile fun rides through the pristine Sonoran Desert on rural roads. There is more: an Alley Cat Race, Kids Kriterium and a Saturday evening ride-inbicycle theater. The event beneﬁts The Town of Cave Creeks effort to preserve pristine Sonoran Desert lands north of the Phoenix metropolitan area To register or see the event schedule visit cavecreekbikefestival.com

November 14 Aﬂac Iron Girl Tempe Town Lake welcomes back IronGirl to the Valley of the Sun for its 7th anniversary on November 14. The popular women’s only event features a spectator friendly10-mile loop course and 5K. The event brings out novice to elite runners and pairs of mother daughter teams. After the race, runners and walkers can enjoy a top-notch breakfast. Post-race awards will be given to the top three ﬁnishers in each age division. Pre-registered runners’ receive customized race bibs. Both events start at 9 a.m. irongirl.com.

The Sixth Annual TMC Fleet Feet Half-Marathon & Saguaro Physicians 5K Run & Walk & TMC for Children Fun Run Everyone Runs has all the essentials for a great race: mostly flat, beautiful course, live music and lots of fun. The race starts at Sabino High School, offers great views of the Catalina Mountains and finishes on the track inside the Sabino football stadium. Gun goes off at 7:20 a.m. At the finish, racers are greeted with music and a great breakfast and smoothies to cap off a successful race. Other race features include kid’s activities and free childcare from Tucson Medical Center. Jog on over to their website to sign upwww.everyoneruns.net. S

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Yumnuts

Swift Switch If you ride or run while the sun rises or sets, you know how handy sunglasses with interchangeable lenses can be. They help with changes in light and protect your eyes from bugs. But carrying and changing lenses can be cumbersome. Switch Vision has developed the world’s only magnetic interchange lens system that makes changing lenses insanely fast and easy. Plus they come with super light and portable lens carriers. SWEAT product tester James McCay was looking for a pair of glasses that would minimize eye contact with bugs and be useful in varying light conditions. “The Switch is a very creative piece of eye protection technology - and one that deﬂected bugs and also air turbulence while driving around in my convertible,” said McCay. “The ultimate test was an evening bike ride home after a sweaty Bikram class. While I was saturated in sweat, the lenses did not fog up in the slightest, an impressive surprise. Switching the lenses is super simple - and very effective.” Frames are made with tough superior grade thermoplastic nylon, while the lenses are optical grade shatterproof polycarbonate. A sun kit (non-polarized) comes with the three lenses for $169. The Glare Kit, (one polarized lens two sun lenses), is $249.00 View the entire line at switchvision.com..

Jumbo, premium, slow dry-roasted cashews, what is not to love, especially with flavors like Chocolate, Cajun, Honey, Toasted Coconut, Sea Salt, and Chili Lime? Perfectly seasoned these nuts will have you saying yum. Publisher Sue Berliner ripped into the chocolate flavored packet upon delivery and practically devoured half the bag of lightly coated but not to sweet cashews. Other flavors tested included Cajun and Sea Salt. All three satisfied SWEAT staffers salty and crunchy cravings. Yumnuts Naturals are full of protein, antioxidants, essential, minerals and heart-healthy smart fats, making them a great alternative to candy bars. They don’t contain any added oils, cholesterol, preservatives, trans-fats, gluten and absolutely no artificial flavors, colors or sweeteners. These perfectly plump and crunchy cashews will have you smart snacking your way to Yum. Yumnuts are available in 5 oz bags and sold for $4.99 - $5.49 at a variety of stores. For more info go nuts at YumnutsNaturals.com

One Hour to Train Ev Everyone has bad days-work demands, unexpected errands, and changes in family plans make sticking to a training plan seem ch as difficult as the workouts themselves. One-Hour Workouts: 50 Swim, Bike, and Run Workouts for Busy Athletes means never m missing a workout. Athletes can rescue the day and stay on track u using base, tempo, and speed workouts to meet daily training g goals in just one hour, from warm-up to cool down. Endurance coaches Mark Newton, Michael Jacques, a and triathlon legend Scott Molina offer busy athletes their 50 favorite no-nonsense workouts for swimming, cycling, 5 and running. Workouts are efficient yet challenging so that athletes can fit in quality training before dawn, over lunch hour, or whenever they can steal the minutes. The book is compact and sweatproof so it’s easily stashed in a gym bag One-Hour Workouts is available in book, bike and tri shops, b or desk d k drawer. d O and online for $24.95. Five free workouts are available at velopress.com/workouts.

Scorpion Most people prefer to keep their distance from scorpions, but Etón’s Scorpion solar-powered, multi-function unit is sure to please outdoor adventurers. Featuring a large solar panel and digital radio, the all-terrain scorpion is designed to withstand the elements and provide information anytime, anywhere. Completely self-powered, the device provides light, information and energy in one convenient and rugged device. It can be powered by three sources: solar panel, dynamo hand-crank and AC adapter - The user can switch between battery modes utilize the USB port to charge cell phones via hand-crank. When information is critical, Scorpion provides up-to-date and detailed information and weather conditions through the National Oceanic and Atmospheric Administration (NOAA) weather band, and has an AM/FM radio digital tuner. Other design elements include an aluminum carabiner clip, an LED ﬂashlight, and bottle opener and an audio line input for music devices. The simple to use Scorpion retails for $50 and is available at etoncorp.com and select retailers.

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E-mail: nrusso@ci.casa-grande.az.us www.casagrandeaz.gov For more info contact Nick Russo 520-421-8677-ext 4540

The 19th Annual Desert Grande Duathlon/Triathlon Saturday, November 6, 2010, 7:30 a.m. Central Arizona College, Coolidge, AZ Triathlon Information 400m swim, a 10.3-mile bike, 3.0-mile run. Individual $45, Teams $75 ($20 increase after October 19, only if space is available).

Duathlon Information 1.5 mile run, 10.3-mile bike, 3.0-mile run. Individual $40, Teams $50 for teams ($15 increase after October 19). All participants will receive a t-shirt and refreshments will be provided following the event. Packet pick up/check in starts at 5:30 am. Registration will be accepted at the Parks & Recreation Office by mail, in person or on the web at active.com.

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Baum has been dangling from the end of a rope for 34 years. His climbing adventures and work began while working full time as a geologist. From a life threatening wasp attack on the climbing route “Fools Gold” in Yosemite Valley, Calif. to a rockslide on Mt. Shasta he has risked life and limb. In his 60’s, Baum works as a very specialized rope access technician with Paul Dief, owner of the Phoenix Rock Gym. Baum is very proud of the work they did on the soon to open Hoover Dam Bypass Bridge. Dief says Baum is incredibly strong and when working few people believe Baum is in his 60’s. Meet KC, a man who says you are only as old as you think you are.

KC’S SWEAT PROFILE Name: KC Baum Age: 60+ years young Resides In: Flagstaff, Ariz. Occupation: Professional Climbing Guide and Rigger, Consulting Geologist Sport: Avid rock climber and climbing guide Hobbies/Interest: Climbing, mountain biking, tennis, weights, hiking, yoga.

THE ROPE GUY 14

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How did you get into climbing: I began climbing in 1976 while working full time as a geologist. I accepted an offer from a land man I was working with and did my first climb in the Ft. Collins, CO area. Very scary but I loved it. Other sports: Running (30+ yrs), swimming, soccer, sky diving, volleyball, baseball, basketball, football, wrestling, and fencing. Rope Guy business: Rope Guy Extraordinaire (ropeguy. com) was started several years ago by Paul Dief, owner of the Phoenix Rock Gym. We are very specialized rope access technicians who work in confined spaces that conventional means such as lifts and scaffolding cannot access. We mostly work in the high steel in a variety of different buildings, on the exterior of large buildings, and outdoors on bridges, dams and sheer rock cliffs. One of our wildest jobs was working on the Hoover Dam Bypass Bridge. We repelled several hundred feet down on both sides of the canyon walls and held a prism while a surveyor spotted us from the opposite side. We then spray-painted three separate horizontal white lines, measuring one by six feet in width. These lines were later used to begin drilling into the canyon walls for the footings of the huge arch that supports the entire bridge structure (see Hoover Dam pictures on website). The bridge is due for completion in early 2011 and is an incredible engineering feat. We are very proud to have been a part of this grand engineering structure. Craziest climb adventure: In 1991 my partner and I climbed a route called “Fools Gold” in Yosemite Valley, CA. I had just led the second pitch and we were about 300’ off the ground. My partner was preparing to lead pitch 3 and was suddenly stung by a yellow jacket wasp. He was stung a second time and quickly began climbing up the wall. At that point I realized that the big oak tree that I was anchored to contained a yellow jacket hive and wasps began pouring out of a small knothole in the tree like smoke out of a tailpipe. To my horror, I realized that I was anchored 5’ away from their hive and had no way to escape their fury. I had to belay my partner while he climbed which meant I was responsible for his safety, and I could not get out of this situation until my partner finished leading the pitch. The yellow jackets attacked me with a vengeance. I knew that this could be a life-threatening situation. Yellow jackets don’t lose their stingers and they stung me repeatedly, at least 100 times attacking mostly my head and neck area. I screamed at my partner to quickly get an anchor in and take himself off belay. Once he did this, I was able to begin the fight of my life to get out of this desperate situation. I have always said, “If I would have had a knife I would have cut my rope and jumped,” My partner finally got me on a belay and I was able to undo myself from my anchor and I jumped off my belay ledge. My partner then lowered me down about 100’. The pain at the back of my skull was the worst pain I have ever felt in my life. I knew if I were to go into anaphylactic shock I would die in a very short amount of time. The toxin also acted as a very strong psychedelic making me feel higher than a kite. We waited about 30 minutes for the wasps to retreat and then made plans to descend to the ground. My partner then repelled down to me and was stung a few more times on his way past the hive. When we tried to pull our ropes from my partner’s anchor, they became stuck and we were still about 150’ off the ground. We ended up having to chop one of our ropes with a rock to retrieve them and then had to leave a fixed line to the ground so we could safely get down. I was in extreme pain and feeling very drugged out. My

partner was having trouble breathing. When we reached the ground, he panicked and took off running for the car. I felt like just laying there and dying, but I knew I had to go after him. We were parked by the Merced River and we both went down and partially jumped in to relieve the pain. We drove to the local medical care facility in Yosemite. There wasn’t much they could do for me except for lots of Benadryl. If I had gone into anaphylactic shock I would not be here now. I feel it was the closest I have ever come to dying. The next day I began my Wilderness First Responder taught by several big-name doctors such as Peter Hackett and I was so swollen up in the face that hardly anyone recognized me. Peter used me in the course as an example of severe reaction to bee stings. The Most Dangerous Climb Adventure: In 1996 my partner and I completed the second or third documented ascent of the Hotlum Headwall on Mt. Shasta, Calif. We approached the headwall via the Hotlum Glacier and began our climb at the very bottom of the headwall at 13,000’. The route ascended the right center of the headwall for 1,000 vertical feet and topped out at the 14,000’ level of the peak. I led the entire 1,000’ which was composed of some of the most rotten and loose volcanic rock I have ever climbed. It had numerous big blocks, called widow makers, which were frozen to the wall and looked like they would come off at any moment. It was undoubtedly the most dangerous rock-climbing situation I had ever been in and I was glad to reach the top without incident. As they say in mountaineering, the ascent is only half the climb and the decent is considered the most dangerous part. As we descended down a loose ridge on the northeast side of the peak, I let my guard down and scrambled too quickly down a stack of loose volcanic blocks. The entire stack of blocks gave way as I got towards the bottom and I started sliding downwards along with the rockslide. I looked up just in time to see a very large, flat, disc-shaped block rolling end over end towards me. I saw it was heading towards the upper part of my right leg. I had just enough time to kick my right leg out of the way and my left foot slid down. The huge block cut into my full-grain leather climbing boot on my left foot and sliced it wide open. After a harrowing and painful trip off the mountain, we made it to the Mt. Shasta hospital late that night. After several hours of surgery on my left foot and almost three days of recovery in the hospital, I knew this was the last time I would push the envelope of risky climbing adventures. I was very fortunate to survive this incident and have full recovery of my left foot which could have easily been cut off. Most Memorable Climb: I was blessed to guide a 41 year old quadriplegic female on her first rock climb near Grand Junction, Colo. At 23, Susan Yim suffered a brainstem stroke resulting in quadriplegia and loss of speech. Her prognosis was grim ... a high probability of death or, at best, the inability to open her eyes or sit up. Since then she has been confined to a wheelchair and communicates either with the help of a letter board or a specially equipped computer operated by two thumb switches. She decided early on to live life to the fullest and has been sky diving, whitewater rafting, horseback riding, and riding on her brothers Harley while strapped to his back. All-time Favorite Climb/Adventure: Unaweep Canyon near Grand Junction, Colo. remains my favorite climbing area and holds many powerful memories for me. Climbing has always been a very spiritual experience for me. One

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climb in particular named “Rite of Passage – A Tribute to Mugs Stump” holds a special significance for me that I can not easily explain. Motivation: Living a healthy lifestyle is always essential to my well-being. I have always considered myself an athlete and will continue to pursue the activities that I love. Rock climbing is my all-time favorite sport and it stirs my soul like nothing else. It’s almost like a meditative state and allows me to freely express myself in whatever form I desire. I am very inspired to climb rope-solo and have been doing this for over 25 years. It totally focuses me in the now and puts me into a state of mind that is almost multi-dimensional. Many of the hardest leads I have ever accomplished have been rope-solo and the satisfaction that comes from this is difficult to describe. Accomplishments: American Mountain Guides Association (AMGA) Certified Rock Climbing Guide, AMGA Technical Committee and Instructor Pool, past AMGA Discipline Coordinator of Rock Programs, past AMGA Board of Directors and Vice President, past AMGA Accreditation Director, past Four Corners Regional Coordinator for the Access Fund. Climbing 34 years, guiding 25 years, member of the AMGA, American Alpine Club, The Access Fund. Extensive experience with rope-solo lead and top-rope climbing. Hundreds of first-ascent rock climbs. Author of Grand Junction Rock – Rock Climbs of Unaweep Canyon and Adjacent Areas. Training: Weight Training – 3-4 days/week with emphasis on endurance. Lots of pull-ups with climbing specific movement in mind. Yoga class 2-3 times per week. Outside climbing as much as possible, typically 3-4 times per week. Mostly rope-solo climbing, typically at the 5.9 – 5.10+ level. One or two New Castle Brown Ales helps me sleep at night. Favorite Quote: “I’d rather wear out than rot away” and also “I might be over the hill, but I’m picking up speed on the way down.” Book You Are Reading: Home with God by Neale Donald Walsh. Favorite Movie: The Secret What Is The Best Advice You Ever Got: Nothing is impossible, whatever you can imagine you can accomplish.

What Advice Do You Have For Others To Keep Motivated: NEVER EVER say you are too old to do it anymore. You are only as old as you think you are and it is quite possible to think yourself young still. Imagine that you can instead of that you can’t. Must Have Nutrition: I take the best vitamins and herbal supplements I can ﬁnd. Make sure you are taking a good green super food. My recommendation is either Pure Synergy or All Day Energy Green Zing. Also make sure you are taking a very good joint supplement because that is something that will pay you back when you get a few years of experience under your belt. S

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October 2010

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by Geri Kilgariff Photos by Rick Rowen

Hiking in the

HOODOOS “

“

Less than an 8-hour drive from Phoenix, it is well worth the trip.

eing at Bryce Canyon National Park is like being on According to the park’s Day-Hiking Trail Guide: “If you another planet. It’s nothing like the Grand Canyon, or can only do one hike, the Queen/Navajo Combination Loop even nearby Zion National Park. And it’s not as crowded. may be the best choice.” That’s what they call the “World’s Bryce Canyon is unique unto itself. In a word: breathtaking. Best 3-Mile Hike.” It really isn’t a canyon. Bryce is actually a natural amphiDay hike trails are smooth, wide and well-maintained. theater carved out of the upper layer of the Grand Staircase. ATV-riders drool with envy, but they aren’t allowed. Neither It’s populated by thousands of red, orange and white hoodoos are pets nor bicycles. Only people, and, in some areas, towering up to 200 feet from horses, can use these trails. The the floor. Hoodoos are Bryce’s day hike trails are popular, so you ABOUT BRYCE CANYON claim to fame. Hoodoos are natwon’t get lonely. ural rock formations sculpted Before hitting the trail, make Location: Garfield County and Kane County, Utah. by erosion. They’re what’s left sure you wear the right shoes for the standing after millenniums of job. Hiking boots with good tread are Nearest cities: Tropic, Panguitch exposure to wind, rain and ice. recommended. Flip flops, cowboy 2 Size: 35,835 acres (145 km ) Indian legend has it that hooboots, stiletto heels and fuzzy slipEstablished: September 15, 1928 doos are people turned to stone. pers are not. A top cause of injury at That’s an afterlife to aspire to. Bryce Canyon is improper footwear. Annual Visitors: 1,012,563 (in 2007) But Bryce Canyon is more Don’t be a casualty. Visitor Information than just a pretty face. It’s a great From May through September, (435) 834-5322 place to hike in the summer rangers lead full moon hikes two Campground Reservations: and snowshoe or cross-country nights each month. The 2-mile hike ski in the winter. Less than an is limited to 30 people each night. From May to Sept. 8-hour drive from Phoenix, it is In the winter when there’s snow on (877) 444-6777 well worth the trip. the ground, rangers lead snowshoe There are more than 50 treks under the full moon. Tickets nps.gov/brca miles of trails in Bryce Canyon. are available on a first-come, firstElevation on the rim is over served basis at the Visitor Center the 8000 feet. If you’re a flatlander, morning of the activity. you might feel it. Other ranger-led hikes include a 1-mile Rim Walk around sunset and a 2-mile canyon hike. Day Hikes The most popular trailheads in the park are at Fairyland There are eight official day hikes, ranging in distance from Point and the Bryce Amphitheater. But that’s not all. The .8 to over 8 miles, including the “World’s Best 3-Mile Hike.” main park road extends 18 miles to the south with desigElevation gains on these hikes range from 34 feet to over nated scenic points and trailheads along the way. Vantage 2300 feet. Hikes are in loops and point-to-point, listed as points offer outstanding views of the park and Southern easy, moderate and strenuous. Trails interconnect, so you Utah. On a clear day, you can see more than 100 miles from can combine several trails for longer hikes. several of the overlooks.

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Back Country If you want to hike double digits, would rather run than hike, or want to spend the night on the trail, there are two longer, less populated back country trails. There’s the 23-mile Under the Rim Trail and the 9-mile Riggs Spring Loop. The Under the Rim Trail heads south from the hoodoos down from Bryce Point to Rainbow Point. This trail is more in the forest than among the hoodoos, and you’ll pass through some burn areas. Three connecting trails intersect the Under the Rim Trail, so hikes can be broken into shorter sections between trailheads. If you hike point-to-point along this trail, either spot vehicles at your entry and exit parking lots or arrange for a ride to or from your trailheads. While free shuttle buses do run into the park, they do not run past Bryce Point. Hitch-hiking is not allowed in the park. Plan ahead unless you want to double your mileage by hiking back to your car. The Under the Rim Trail is not as well-maintained as the day hike trails. Flooding washed out parts of the trail. You can still find your way by following rock cairns, referring to the map and paying attention. It’s a great way to practice your route-finding skills, or test your GPS. You’ll get to see nature’s way of redesigning the landscape. You won’t see as many people on this trail. In fact, depending on when you go, you might not see anyone else. That could be a good thing if you’re looking for peace and solitude. Not a good thing if you run into trouble. Be prepared for potential problems. Bring plenty of water and food. Wear proper clothing and shoes. Wear a hat and sunscreen. Bring raingear. Check the weather forecast. The Riggs Spring Loop is a 9-mile trail that begins and ends at the Rainbow/Yovimpa Point parking lot at the very south end of the park. This loop was closed recently for a prescribed burn. That’s why it’s a good idea to check for trail closures at the Visitor Center before venturing onto the back country trails. The Visitor Center also has the most current information on water availability. Water sources along the trail are intermittent and unreliable. Water from these sources must be purified by boiling, filtering or iodine treatment. Carrying one gallon of water per person per day is recommended on the backcountry trails. For backpackers, there are seven designated camp sites along the Under the Rim Trail and 3 along the Riggs Spring Loop Trail. A Backcountry Permit from the Visitor’s Center is required for all overnight stays on the trail.

Snowshoes and skis Hiking in Bryce Canyon is incredible, but there’s nothing like snowshoeing to the rim through fresh snow. Dodging snowballs thrown out of the pine trees, follow the unplowed road to Fairyland Point. Remember to breathe once you catch sight of the snowcapped hoodoos. Fresh or not, when there’s snow, you can snowshoe just about anywhere in the park. If you’d rather cross country ski, there are 10 miles of marked trails in Bryce Canyon National Park and 20 miles of groomed trails in the adjacent Dixie National Forest. The groomed trails are maintained by Ruby’s Inn, located just a couple miles from the entrance to the park. Ruby’s Inn rents snowshoes and cross country skis if you don’t have your own. Remember to dress appropriately when you go out in the cold. Wear good gloves and layers of warm clothes so you can peel as you work up body heat. Be aware the temperature drops quickly as the sun goes down. While there are several hotels and campgrounds open in the Bryce Canyon area through the summer, Ruby’s Inn is the only lodging available in the winter. S

20 SWEAT magazine

Bryce Canyon National Park is located in southern Utah, about 70 miles north of Kanab, Utah. To get there from Phoenix, take I-17 North to I-40 East in Flagstaff, then hop on Highway 89 north. Follow Highway 89 north all the way up to Highway 12. Head east on Highway 12 to the road to the park entrance.

October 2010

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NOVEMBER 12, 13 & 14, 2010 Enjoy a weekend devoted to bicycles of all sorts and bicycle riders of all ages in historic Cave Creek. All event proceeds beneﬁt the Town’s efforts to preserve over 4,000 acres of pristine Sonoran Desert.

FRONTIER TOWN, CAVE CREEK NOVEMBER 13 MOUNTAIN BIKE RACE/RIDE 9 A.M. 20 miles race or ride through the spectacular and scenic spur cross ranch conservation area, cave creek regional park state trust land the town of cave creek is planning to acquire. The course is challenging with narrow single track and some steep inclines and descents.

KIDS KRITERIUM 2 P.M. A 1/3 mile closed loop. Kids race in age groups ALLEY CAT RACE 4 P.M. This fun event is won by the rider who completes a course and brings back the booty from various sponsors NOVEMBER 14 DISCOVERY ROAD RIDE 9 A.M. Enjoy the back roads of Cave Creek, Carefree and North Scottsdale. Scenic vistas, majestic saguaros and roller coaster roads provide a pleasurable experience whether a speedster or gawker.

OTHER FUN STUFF Vendor Fair all weekend Ride-in Theater at Buffalo Chip Saloon “Huffy Toss” Saturday evening at Ridein Theater Beer Garden at Silver Spur Saloon

CAVECREEKBICYCLEFESTIVAL.COM

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TENDONS AND FASCIA: new approaches to healing chronic injuries By Bruce Werber DPM, FACFAS

as the pain in your foot or heel left you dazed and confused? You don’t remember directly injuring or straining it. You just know it hurts when you stand on it. What about that problematic tennis elbow? Good bet it is an overuse injury that snuck up on you. But what created the problem? Knowing what tendons and fascia are makes it easier to understand how they get injured. The description that follows is a bit technical but easy to understand. The upside, there are new treatments out there you should be aware of in case the need arises.

Much research has focused on the elastic properties of tendons and their ability to function as springs. This allows tendons to passively modulate forces during walking and running, providing additional stability with no active work. It also allows tendons to store and recover energy at high efficiency. For example, the Achilles tendon stretches as the ankle joint dorsiflexes (moves upward). During the last portion of the stride, as the foot plantar-flexes (pointing the toes down), the stored elastic energy is released.

Tendons, what are they?

There are various forms of tendon injuries due to overuse. These types of injuries generally result in inflammation and degeneration or weakening of the tendons, which may eventually lead to tendon rupture. Tendinopathies can be caused by a number of factors such as over use, medications i.e. Antibiotic Ciprofloxicin, or direct trauma. The first category of tendinopathy is paratenonitis, which refers to inflammation of the paratenon, or tissue located between the tendon and its covering. Tendinosis refers to non-inflammatory injury to the tendon at the cellular level. The degradation is caused by damage to collagen, cells, and the vascular components of the tendon, and is known to lead to rupture. Research has shown that tendinosis typically occurs when there is incomplete healing of a more acute injury, or there has been repetitive insult to the tendon. Basically the tendon becomes more like scar tissue which is not as

Tendons are a tough band of fibrous connective tissue composed of collagen and elastic fibers that usually connects muscle to bone and are capable of stretching, absorbing force and redistributing the energy. Tendons are similar to ligaments and fascia as they are all made of collagen except that ligaments join one bone to another bone, and fascia connect muscles to other muscles or muscle to bone. Normal healthy tendons are mostly composed of parallel arrays of collagen fibers closely packed together. Normal tendons are about 30% water, the remainder is composed of about 86% collagen, 2% elastin, 1–5% proteoglycans. The blood supply may be visualized within the endotendon (tissues surrounding the collagen bundles) that runs parallel to collagen fibers, with many branches. The internal tendon does not appear to contain any nerve fibers, but the surrounding tissue known as the epi- and peritendon do contain nerve endings.

22 SWEAT magazine

The Trouble with Tendons

October 2010

flexible as healthy tendon, and the blood supply is limited in this tissue. Other forms of tendinosis that have not led to rupture but also show the degeneration, disorientation, and thinning of the collagen fibrils, such as the case with plantar fasciitis (heel pain) and Achilles enthesopathy (pain in the back of the heel). Tendinopathies may be caused by several intrinsic factors including age, body weight, nutrition and medications. The extrinsic factors are often related to sports and include excessive forces or loading, poor training techniques, and environmental conditions. Tendons are capable of healing and recovering from injuries in a process that is controlled by the tenocytes (basic tendon generating cells and their surrounding cells). The three main stages of tendon healing are inflammation, repair or proliferation, and remodeling. The inflammation stage usually lasts for a few days, and the repair or proliferation stage then begins. In this stage, which lasts for about six weeks, the tenocytes are involved in the synthesis of large amounts of collagen and proteoglycans at the site of injury. It is during this stage that the inflammatory process gets disrupted and the tendon/fascia deviates into an incomplete healing state and forms thick scar like tissue with decreased blood supply. If the healing process is not interrupted then after about six weeks, the remodeling stage begins. The first part of the remodeling stage is consolidation, which lasts from about six to ten weeks after the injury. The final

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maturation stage occurs after ten weeks, and during this time there is an increase in cross linking of the collagen ﬁbrils, which causes the tissue to become stiffer. Gradually, over a period of about one year, the tissue will turn from ﬁbrous to scar-like. Should your tendon or fascia fall a fate that include tendinopathies (chronic poorly formed tendon), here are some new options.

ods that the shockwave e is generated. In high energy machines it iss an acoustic (sound wave) that is generated of very high intensity. In low energy machiness it is typically a ballistic shockwave generated ed by air pressure. The success rate of this treatment atment modality is in the same range as PRP 75-80% over the course of 6-12 weeks.

Platelet Rich Plasma (PRP)

Another method of stimumulating the tendon/fascia a to heal is with cold laser. These are lasers in the 800 nanomeanometer to 950 nanometer range of near infrared laser energy. nergy. The light energy focused by the laser can penetrate the skin n to a depth of several millimeters depending pending on the wattage of the laser. The photons (light energy) stimulate the cells in the tendon or fascia to speed up their activity, essentially creating an inﬂammatory mmatory reaction and growth factors are generated nerated into the tissue. This is a new method hod of treatment and there is not enough research earch to give an accurate success rate. Reports rts currently available show resolution of pain n and improved function at 4-6 weeks with 3 treatments per week for 2-3 weeks.

The treating doctor, takes blood from the patient and then the blood is placed in a centrifuge, spinning the blood so it will separate into the plasma , the buffy coat (white blood cells) and the platelets ( the essential cells that make up the blood). Drawing off the buffy coat and the platelets we have concentrated growth factors, stem cells, and white blood cells. There are five growth factors that have been shown to be significantly unregulated and active during tendon healing: insulin-like growth factor 1 (IGF-I), platelet-derived growth factor (PDGF), vascular endothelial growth factor (VEGF), basic fibroblast growth factor (BFGF), and transforming growth factor beta (TGF- ). These growth factors all have different roles during the healing process. The doctor then takes the concentrate of the patient’s blood and injects it into the injured tendon. The research reveals that by doing this the treatment floods the injured tissue with growth factors, re-initiating the inflammatory state. That sets the stage for the tendon/fascia to heal more normally and under improved conditions. These improved conditions are to avoid non steroidal medications such as ibuprofen, naproxyn, and aspirin. The patient is instructed to do appropriate stretching. It has been shown that controlled movement of the tendons after 7-10 days following an acute injury or re initiation of the inflammatory state can help to promote the synthesis of collagen by the tenocytes. This leads to increased tensile strength and diameter of the healed tendons and fewer adhesions than tendons that are immobilized. It has been shown that immobilization of the tendons after injury often has a negative effect on healing. The success rate of this treatment modality is in the range of 75-80% over the course of 6-12 weeks.

Extracoporeal Shockwave Therapy (ESWT)

Cold Laser

Radio Frequency cy Coblation Radio Frequency (RF) Coblation is one more en to be very successmodality that has proven ful in treating tendon and fascia injuries. RF Coblation is a method of creating a low temelectrical field slightly perature plasma field (electrical higher in temperature than the body). This plasma field, when it comes in contact with aks the tissue down, the injured tissue, breaks xygen, water and all releasing hydrogen, oxygen, of the growth factors held in each cell. The released growth factors then flood the injured tissue. Like ESWT and PRP, this initiates the inflammatory cycle and d healing begins once again. The success rate of this treatment is in the same range as PRP and ESWT 75-80 percent over the course of 6-12 weeks. There is no longerr any reason anyone should suffer with a tendon endon injury such as Achilles or fascial injury ury (plantar fasciitis). There are new treatments ments available that provide methods to return urn the injured tissue to a healthy pain free functioning, collagen flowing state. S

Several other treatment methods show similar effects on the tissue. Extracoporeal shockwave therapy (ESWT), induces the cell within the injured tissue to break down and release growth factors as with the PRP starting the inﬂammatory state again. ESWT does this by generating a shockwave into the injured tissue. There are different meth-

Bruce Werber DPM, FACFAS ACFAS is the founder of In Motion Foot and nd Ankle Specialists, Scottsdale, Ariz. He is an Associate Professor Midwestern University. rsity. He is the author of numerous articles in regional and national medical journals ls as well as the book A Comprehensive Guide de to the Foot and Ankle which you can receive ive ffree. ree . For more info ree visit www.inmotionfootandankle.com tandankle.com

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October 2010

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The Athlete’s Kitchen Fueling for Training: What to eat before, during and after you exercise Nancy Clark MS RD CSSD thletes of all sports and abilities commonly ask me what they should eat before, during and after a competitive event: >> When should I eat the pregame meal: 2, 3 or 4 hours beforehand? >> How many gels should I take during a marathon? >> What’s best to eat for recovery after a soccer game? The same athletes who worry about event-day fueling often neglect their day to day training diet. Hence, the real question should be: “What should I eat before, during and after I train?” After all, you can only compete at your best if you can train at your best. The goal of this article is to remind you to train your intestinal tract as well as your heart, lungs and muscles. To get the most out of each workout, you need to practice your fueling as well as your sports skills. Then, come day of the competition, you know exactly what, when and how much to eat so you can compete with optimal energy and without fear of bonking nor intestinal distress. Here are some sports nutrition tips to help you perform faster, stronger, longer. When and what should I eat before I exercise? Each person has a different tolerance with pre-exercise food. I often talk with athletes who report they don’t eat before they exercise because they’re afraid the food might cause intestinal problems. Then, they needlessly suffer through major energy problems during their workouts. That’s why they need to practice not only what they eat but also when and how much to eat before they exercise. From Day 1, I recommend you start training your intestinal tract by nibbling on a pretzel, a cracker or other fuel that will enhance stamina, endurance, and enjoyment of exercise. You don’t need to wait around for preexercise snack to digest. You can grab a small snack just ﬁve minutes pre-exercise and the food will get put to good use—as long as you are exercising at a pace that you can maintain for more than half an hour. That is, you might not want to eat much ﬁve minutes before a hard track workout, but you could enjoy a banana before you put on

your jogging shoes. Research suggests you can eat an energy bar either 15 or 60 minutes before moderate exercise and gain a similar energy boost. (1) In general, most active people prefer to wait two to four hours after having eaten a full meal before they head to the gym or prepare for a team practice. The meal will have plenty of time to digest and empty from the stomach, particularly if they don’t stuff themselves with high fat foods (cheeseburgers and fries) that take longer to digest than a carb-based pasta-type meal. The rule of thumb is to consume: (2) TIME PRE-EXERCISE

5-60 minutes 2 hours 4 hours

CALORIES/ GRAMS CARB/LB 150-LB ATHLETE

0.5 g/lb 1.0 2.0

300 calories 600 1,200

For a 150-lb person, 300 pre-exercise calories translates into: >> two packets oatmeal or a Dunkin Donutssize (4 oz.) bagel within the hour before your morning run >> 4 Fig Newtons and a banana at 4:30 in the afternoon when you plan to go to the gym after work at 5:30. If you will be meeting your triathlon buddies for a 50-mile bike ride at 10:00 a.m., you’ll want 600 calories by 8:00 a.m.. That’s a bowl of granola with a banana and milk, or several pancakes. It’s more than many cyclists tend to eat! When and what should I eat during a long workout? If you plan to exercise for longer than 90 minutes (be it a long run, row, bike ride or team practice), you should plan to consume not only a pre-exercise snack (to fuel the ﬁrst 60 to 90 minutes of your workout) but also additional carbs to maintain a normal blood sugar. Your brain relies on the sugar (glucose) in your blood for fuel. If your blood sugar drops, you’ll bonk—lose focus, lag on energy, yearn for the workout to end, fail to get the most from your effort. Many a coach has learned that planning a mid-workout fueling session pays off in terms of happier athletes and enhanced ability to train harder at the end of a 2+ hour team practice.

While athletes in running sports that jostle the stomach may prefer to drink primarily liquid carbs (i.e., sports drink), cyclists and skiers might prefer a granola bar, dried fruit or a chunk of bagel plus water. The goal is: >> 30-60 g carb (120-240 calories)/hour exercise that lasts 2-3 hours Note: the pre-exercise snack will fuel the ﬁrst hour.

>> 60-90 grams carb (240-360 calories)/hour extended exercise Examples: all-day hike, Ironman triathlon, century bike ride

Some athletes choose the convenience of engineered sports foods (i.e, Sports Beans, Clif Chomps, PowerGe ls). Others save money by choosing “real” foods (raisins, gummy candy) that cost less and often taste better. Both are equally effective. When and what should I eat after a long workout? Rapid refueling is most important for people who do repeated bouts of intense, depleting exercise. You want to rapidly refuel if you are, let’s say, a triathlete who does double workouts and will be exercising within the next six hours. Your muscles are most receptive to refueling within an hour after a hard workout, so the sooner you refuel, the sooner you’ll be ready to roll again. If you have a full day to recover before your next training session or if you are a fitness exerciser who has done an easy workout and have lower recovery needs, you need not get obsessed with refueling immediately after your workout.Yet, I encourage all athletes to get into the habit of refueling soon after their workout. You will not only feel better and have more energy but also will curb your appetite. If you are trying to lose weight, a post-exercise snack can ward off the Cookie Monster… To avoid over-indulging in recoverycalories, plan to back your training into a meal. For example, enjoy breakfast after your morning workout instead of waiting to eat at the office. Plan to eat dinner right after your 5:00 p.m. workout. Remember: You haven’t finished your training until you’ve refueled! S Nancy Clark, MS, RD, CSSD (Board Certified Specialist in Sports Dietetics) counsels both casual and competitive athletes in her practice at Healthworks, the premier fitness center in Chestnut Hill MA (617-383-6100). For fueling help, read her Sports Nutrition Guidebook and food guides for new runners, marathoners or soccer players. See www.nancyclarkrd. com and also sportsnutritionworkshop.com.

RESOURCES: Kerr, K. et al. Effects of pre-exercise nutrient timing on glucose responses and intermittent exercise performance. Med Sci Sports Exerc 40(5 Supplement): S77; Joint Position Stand of the American College of Sports medicine, the American Dietetic Association and the Dietitians of Canada: Nutrition and Athletic Performance. Med Sci Sports Exerc 41(3): 709-731, 2009

24 SWEAT magazine

October 2010

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October 2010

SWEAT magazine

GLOBAL BIKES BARN BURNER By Sue Berliner The long anticipated second edition of the Global Bikes Barn Burner 104 Mile Mountain Bike Endurance Event finally kicked up some dirt on September 11 just outside of Flagstaff. Originally scheduled for June 19, the Eagle Rock fire stalled out the aptly named race for several months until forest officials and race organizers, Red Rock Co, could find an appropriate date. The 4-loop course is 26 miles on fast forest service roads. The course is somewhat undulating with a few rocky sections to keep it honest. A rocky downhill section on the backside of the course provides technical terrain for those that need a gnarly fix. Racers could cover the course as a cowboy or loner (solo), with a pardner, or with a posse of four team members. Up for grabs were belt buckles. For the solo riders finishing in 10 hours and pardner and posse teams going 8 hours and under earned their take: the Big Un. Eleven and nine hour riders respectively earned the Buckle. Fastest laps of the day went to the winning male and female pardner pairs. The women’s team No Kickstands went 1:57:56 on their first lap at 13.6 mph. On the men’s side Dolman/Salskov stormed the washboard dirt at 17.3 mph completing their first lap in 1:32:21. Those fast laps also propelled the pairs to earn the fastest times of the day in their gender categories. The consensus of the participants gave the event a big thumbs up. They thought it was well organized with a ton of course support

RED ROCK SPRINT AND UNIFIED TRIATHLON

maintained by an exceptional crew of volunteer ham operators that stayed on the course for the duration. High marks were given to the course and venue. As is usually the case, any good endurance mountain bike event worth its salt, good beer and good people ﬂowed. Look for Barn Burner to return to Flagstaff in June 2011 for the third edition.

BARN BURNER RESULTS POSSE

by Susan Rowland Special Olympics Arizona (SOAZ) picked the perfect day for the third annual Red Rock Sprint and Unified Triathlon. On September 11th at DC Ranch Village Health Club and Spa in Scottsdale temperatures were a comfortable 82 degrees. Over 400 athletes participated in the multi-sport event, helping to reach the fundraising goal of $100,000 for SOAZ. The Sprint triathletes began race day with a 300 yard swim in the pool, then transitioned to a 20k bike and finished with a 5k run. Peter Ney took top honors finishing in 52:39.5, beating out Scott Griffen and Evan Deszoeke for first place. Deszoeke’s strong swim managed to put him in first place with a time of 3:31.0, but lost the lead as Griffen out rode him, taking only 25:04.2. But Ney owned the run with a 18:55.3 5k. Marybeth Mcgrory placed first in the women’s overall results with a total time of 1:05:44.9, also placing first in the bike with a time of 33:03.6. Second place Lisa Bries took first, beating out Mcgrory in the run at 22:13.5. Marnie Valliere finished in third with an overall 1:08:10.4, out swimming the top finishers with a time of 5:12.8. Team Viking took first place in the Sprint Relay, with an overall time of 57:54.0, also placing first in the swim and bike. Following close behind, were second place Schwab Three, 1:03:24.9 and coming in third at 1:05:21.8, team TBD. The Unified Triathletes took center stage next with a 50 yard swim, 2.5mile bike and .5 mile run. Team Rocks beat out Dragoons for first place, finishing at 13:10.6. Taking second place in the swim at 35.8, Dragoons managed to beat out third placers, Foot Loose. The 3:26.2 time on the run wasn’t enough to beat out Dragoons. All participants were greeted at the finish line with cheers, cowbells, awards and post-race snacks.

26 SWEAT magazine

Braden James and Jenna Grover pass the baton at the Uniﬁed Sprint

FEMALE: Mountain Mamas 10:03:50 MALE: Team Progressive/WorldMotors Team A 7:02:55 Robert Racing 7:17:02 One Bourbon, One Scotch, One Gear 7:19:53 COED: 3 Fast, 1 Sassy 7:42:04 Rebels 8:14:36 Sprocket Rockets 8:24:49

PARDNER FEMALE: No Kickstands 8:21:13 Does this bike make my butt look fast? 9:11:54 T&J 9:34:59 MALE: Dolman Salskov 6:33:59 (OVERALL FASTEST TIME) CTS A1 6:41:16 HammerHeadBikes.com 6:44:31 COED: Yolo 7:33:21 Pay n Take 7:36:07 1670 8:08:14

COWBOY FEMALE Sherri Wallace 10:17:42 Sarah Kessans 11:17:00 Jill Futia 11:24:28 MALE Kimo Seymour 6:54:05 Trapper Steinle 6:57:50 Jeff Frost 7:16:13

RED ROCK RESULTS WOMEN OVERALL Marybeth Mcgrory (1:05:44.9) Lisa Bries (1:07:22.2) Marnie Valliere (1:08:10.4) MEN OVERALL Peter Ney (52:39.5) Evan Deszoeke (56:30.0) Mike Sullivan (58:34.3) WOMEN’S AGE GROUP WINNERS 8-19: Mary Jane Ogara (1:38:02.0) 20-29: Kristin Mcphie (1:13:05.6) 30-39: Kristi Gauthier (1:09:12.1) 40-49: Kristy Westphal (1:11:18.6) 50-59: Kathy Stanley (1:11:33.7) MEN’S AGE GROUP WINNERS 20-29: Scott Griffen (1:03:07.0) 30-39: Brady Dohrmann (0:59:49.7) 40-49: Patrick Devine (1:02:26.4) 50-59: Tom Hennessy (1:04:08.2) 60-69: Robert Underwood (1:11:35.5) SPRINT RELAY Viking (57:54.0) Schwab Three (1:03:24.9) Tbd (1:05:21.8) Team Rocks (13:10.6) Dragoons (14:00.7) Foot Loose (14:28.6) Team Mosley (14:40.0) Team Harris (14:52.2) Team Hayes (14:59.3) Ronny Rocks (15:20.0) Team Sweat (15:37.4) Team Berryhill (15:54.4) Team Tomson (16:12.7)

LONER MALES (SINGLESPEED) Tom Ament 7:36:55 Mike O’Donnell 7:55:37 Trever Bushnell 8:09:26

October 2010

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THE 35TH ANNUAL Racinâ&#x20AC;&#x2122; at the Basin The City of Scottsdale presents Racinâ&#x20AC;&#x2122; at the Basinâ&#x20AC;Ś a fast, fun, no-frills running series at the beautiful Scottsdale Sports Complex. Whether you are looking to run your ďŹ rst 5K or a chance to improve your ďŹ tness, you will enjoy this fantastic series. Chip-timing equipment tracks your two-loop run over the fun and challenging course.

Race Dates: Race #1 Sunday, October 24, 2010 at 8:00 am Race #2 Saturday, December 11, 2010 at 8:30 am Race #3 Saturday, March 19, 2011 at 8:00 am Race #4 Saturday, June 18, 2011 at 8:30 pm

Come help support this local tradition!

Sunday, November 7th 2010

Scottsdale Sports Complex 23 1(-"$22 1(5$ : ".332# +$

Bring a friend for special prizes Disposable timing chips New Kids Mile Run Entertainment every 1/2 mile

Individual races are $15 in advance or $20 day-of-race. Pre-register for all four races and receive a discounted rate of $45. Register online at ScottsdaleAZ.gov/parks/ssc or mail-in.

Free entry & shuttle to the Arizona State Fair

phoenix10k.com The

Hosted by:

2 0A 1 0

rt Contest

Custom, on-site, studio & stock photography for ďŹ ne art, events, weddings, portraits, publications and promotions. Iâ&#x20AC;&#x2122;ll work with you to get what you need, when you need it, and within your budget. www.RightBrainPhotography.com RightBrainPhotography@cox.net

August 16 - October 31 Visitt us online for more mor info: in

www.gcsg.org

Rick Rowen 623.252.9137

Join the SWEAT Club: text SWEAT to 68255

Presented by:

October 2010

SWEAT magazine

BICYLING OCTOBER 9 Dust Devil Mountain Bike Series #1. 6:30 am. McDowell Mountain Regional Park, Scottsdale. dcbadventures.com. RTC Viva Bike Vegas. 118M, 62M, 35M. 6:30 am. RTC Administration Building, 600 S. Grand Central Pkwy., Las Vegas. 702-676-1542, rtcsnv.com/vivabikevegas/. TREK Breast Cancer Awareness Ride. 10M, 25M. Peoria. Southwest Bicycles southwestbicycles.com. 22nd Cochise County Cycling Classic. 45M, 92M, 157M, 252M. 2 am. Douglas. Perimeter Bicycling, 520-745-2033, pbaa.com. Cochise County Cycling Classic. 234, 157, 92, or 45 mile. Douglas. Perimeterbicycling.com.

OCTOBER 12, NOVEMBER 11 Bike Clinic. 7-9 pm. This clinic is designed for those just starting out and for those who haven’t ridden recently. It will answer all of those questions you forgot to ask when you bought your bike and will also have tips for the more experienced riders. Session will cover: Adjusting and sizing a bike for fit, flat repair, lubrication, and state and city bicycle laws you need to be aware of. Plus tips on shifting skills and advise for riding with greater safety and better efficiency. Tempe Bike, Rural & University. 480966-6896, tempebicycle.com

OCTOBER 17 Phoenix Breakfast Lions Club Ride for Sight. 50M, 25M. 7:30 am. Riverboat Acres parking lot, 184th Ave. and Bell Road., Surprise. phoenixbreakfastlionsclub.org OCTOBER 19, NOVEMBER 18 Tempe Bike Clinic. 7-9 pm. Learn how to adjust & repair your bicycle. This free clinic covers adjusting breaks, gears & bearings, chain repair and safety checking. Tempe Bicycle, Rural & University, Tempe. 480-966-6896, tempebicycle.com

OCTOBER 23 Phoenix Metro Bike Club Memorial Ride for Safety. 62M, 35M 7:30 am. AJ’s Pinnacle Peak & Pima, Scottsdale. pmbcaz.org/wbmemorial.html

OCTOBER 23, 24 Artisan Prosthetics Cyclocross Series Races #1 and #2. Sat. Sinagua High School Campus, Sun. Coconino HS., Flagstaff. azcross.com.

OCTOBER 30 de New River. 40 miles, 72 >> Tour miles. 7:30 am. Starts at Desert Vista Bible Church, 105 W Carefree Hwy., Phoenix. tourdenewriver.com

OCTOBER 31 Devil Mountain Bike Series >> Dust #2.. 6:30 am. Estrella Mountain Regional Park, Goodyear. dcbadventures.com.

NOVEMBER 6 24 Hours of Fury. 12 pm. The most loops wins. Competitive Track at McDowell Mountain Regional Park. 4peaksracing.com

28 SWEAT magazine

NOVEMBER 12-14 Cave Creek Bike Festival. Sat. 9 a.m. Spur Cross Ranch Mountain Bike Race. Kids Kriterium. 4 pm Alley Cat Race. Sun. 35, 50 mile Discovery Road Ride. Cave Creek. cavecreekbicyclefestival.com.

NOVEMBER 13 Arizona Bicycle Club McDowell Mountain Century. 100M, 62M, 30M. 7:30 am. Serano Park, 56th St and Sweetwater. Azbikeclub.com.

NOVEMBER 20 El Tour de Tucson. 109, 79, 66, 40 miles. 8 or 4.25 Diamond Children’s Fun Ride. Jacome Plaza. Tucson. Perimeterbicycling.com. Dust Devil Mountain Bike Series #3.. 6:30 am. White Tanks Regional Park, Estrella. dcbadventures.com.

DECEMBER 4 Dawn to Dusk. 7:13 am. Complete as many laps of the 15.5 mile loop in the allotted time. Dcbadventures.com.

CLUBS Arizona Bike Club. Multiple rides all over the valley. Saturdays and Sundays, Moon Valley Rides. 40-50M. 6:00 am. Moon Valley Park on Coral Gables Drive, Phoenix. Claire Sutter, 602-942-3682, azbikeclub.com. Bicycle Ranch. Saturdays 6 am. North Scottsdale ABC Road Ride. SE corner of Frank Lloyd Wright & the 101. 480-614-8300. Bike Barn Road Rides. 2nd and 4th Sunday of every month. 6 am. “No Drop” rides, novice to experienced riders welcome. Rides run from 1.5-2 hours in length. Leaves from Bike Barn, 36th Street and Indian School. 602-956-3870, bikebarnaz.com Bike Chalet Road & Mountain Bike Rides. Even Saturdays of the month. Various times and locations. Brian 480-497-6514, Mike 480-807-2944. Bullshifters Club Rides. 6 am. Road rides Sat. and Sun. from the SW corner of I-17 & Thunderbird (behind Best Buy). 602-862-6262. bullshifters.org. Curbside Cyclery No Drop Group Ride. Saturdays. 4855 E. Warner Rd., Suite 10, Phoenix, 480-598-6778, curbsidecyclery.com. Cyclocross Racers. Rides every other Saturday starting Nov 2nd. Flagstaff. Cross bike friendly courses with plenty of technical & fast ﬂats. All abilities welcome. 928-774-4235, john@azcyclocross.com, azcyclocross.com. Desert Breeze Spin-Cycle. 6:30 am. Sunday morning road rides (moderate/advanced) from Desert Breeze Park, Chandler. Glen Fletcher wgﬂetcher@cox.net , sportsfun. com/gaba. East Valley Road Bike Rides. Saturday & Sunday 8 am. Westwood High School, Westwood & 8th St. Rides geared for bicycle race training. Dale 480-964-8168. Focus Cyclery. Thursday mtb. Rides. Locations vary. Saturday road bike rides 6 am, 1040 S. Gilbert Rd. 480558-0104, focuscyclery.com.

Greater Arizona Bicycling Association. Tucson. Andrea Lightfoot, 520-4615170, bikeGABA.org. sportsfun.com/ gaba/rideschedule.html. No Women Left Behind (NWLB) Women’s ride. All women welcome, but encourage you to find out your average speed and be able to maintain at least 15 MPH. The goal is to reach 30 miles or more every ride. christinac1@cox.net, nowomenleftbehind.me. Pathfinders. Entry level cycling group. Sundays 9 am. 10m and 20-25m. Paradise Bakery Parking lot, Double Tree and Scottsdale Rd, Scottsdale. Contact Betty Denson betty@progserve.com, thepathfinderscycling.com Phoenix Metro Bicycle Club. Saturday and Sunday rides, some weekdays and holidays, 20-60 miles with regroup stops, less-experienced to advanced level rides. Extensive club web site. pmbcaz.org. Pinnacle Peak Peddlers. Saturday Breakfast rides, 6:30 am. 2.5 hrs, breakfast half way. Leave from Pinnacle Peak Cyclery on Pima Road to Carefree. Thursday nights, 6:30 pm, 21-29M. 23359 N. Pima Road, Scottsdale. 480-473-4601, mail@ pinnaclepeakcyclery.com. Prescott Bicycle Club. prescottcycling.org. Red Mountain Brumby’s Cycling Club. Weekly fast or moderate Saturday ride, 5 am. MWF 5 am, Usery Pass, 30M. T/ Th 5 a.m. Las Sendas Ride, 23-26M. Sterling Baer, azbrumbys.com. Saturday Ladies Only Bike Ride. Locations vary from week to week. Check http://theladiespac.blogspot. com for details or email Laverne at rastainred@hotmail.com. Scottsdale ABC Group Rides. Saturdays 6:30 am. Cycle Ranch, SE corner Via Linda & Mountain View. Sundays 6:30 am, Smith’s Shopping Center, Shea & Pima. John 480-391-2629. Southern Arizona Mountain Bike Assn. Weekly mountain bike rides/ adventures. Various terrain/levels. All welcome. Tucson. 520-358-3338, Pollock@arizona.edu, sambabike.org. Sun Lakes Bicycle Club. 30-50M. Saturdays 6 am. Meet at flagpole at Sun Lakes Cottonwood Clubhouse on Robson Blvd, S of Riggs Rd. golf course of Sun Lakes. Bob 480-895-2601. Team LUNA Chix. Monthly free women’s mountain and road bike rides. teamlunachix.com. Tortilla Flats Training Ride Tuesdays. 39M. 5:30 p.m. (August 5:15 p.m.). Mining Camp Restaurant, Superstition Mountain, Apache Junction. wmrc.org/tortilla2010 Tucson Cyclocross. Wednesdays 7 am. Have fun and refine skills. Himmel Park, Tucson. Momentum Tribe Multisport Bike Rides. Thursdays: 7:10 pm. Road bike ride, 10 M loop from Tribe. Saturdays: 7 am. Road bike ride, 46M. Meet at Tribe, 1800 N. Scottsdale. Call for times. 480-421-9442, tribemultisport. com, Kevin@tribemultisport.com

October 10

West Valley. Every Monday, Wednesday, & Saturday. Rides around the Sun Cities/ West Valley area. Start at McDonald’s, corner of Reems and Grand Ave. Gene Marchi 623-546-8112. WestValley Cycle. Saturdays 6am. 25-60M. A & B Groups. Life Time Parking Lot, Goodyear. Estrella/Verrado. Intermediate to Advanced riders. David 949-212-4000 Vicki 623546-5767 http://members.cox.net/ westvalleycycle/

MULTISPORT/ ADVENTURE RACE OCTOBER 9 Carlos O’Brien’s Prospector Triathlon. Olympic, Oly relay, sprint tri. 7 am. Lake Pleasant Regional Park, Peoria. 4peaksracing.com

OCTOBER 10 Holualoa Tinfoilman Triathlon. 825yd swim, 12M bike, 3M run. 6:30 am. Hillenbrand Aquatic Center, University of Arizona, Tucson. TriTucson.com

OCTOBER 17 The 2nd Annual JCC >> Scottsdale Fall Festival Adult & Youth & Relay Sprint Triathlon & Duathlon. TRI: Adults: 250yd Swim, 9.5M Bike, 2M Run; Youth: 100yd Swim, 3.1M Bike; 1/2M Run; DU: Adults: 1/2M Run, 9.5M bike, 2M Run. Scottsdale.

OCTOBER 31 of Mesa Halloween Adult & >> City Youth Sprint Tri & Duathlon. Adult Mini, Maxi and youth tri, Maxi du. 6:45 am. Freemont Pool, Mesa. trifamilyracing.com

NOVEMBER 7 Sprint Championship. >> Amica 6:15 a.m. Lake Pleasant Regional Park, Morristown. amicachampionship.com. Blue Water Resort and Casino Triathlon. Sprint, Long and Relay. 7:45 am. Blue Water Resort and Casino, Parker. mountainmanevents.com.

NOVEMBER 14 Muddy Buddy. Run and Bike switching with a partner. 8:30 am. McDowell Mountain Regional Park. Fountain Hills. Muddybuddy.com

NOVEMBER 21 Ironman Arizona. 6:45 am. Tempe Beach Park. IronmanArizona.com

NOVEMBER 25 Valley Regional >> Southwest YMCA Youth and Adult Relay Sprint Triathlon/Duathlon. 7 am. Southwest Valley Regional YMCA, Goodyear. trifamilyracing.com.

CLUBS Durapulse. Training valley-wide for all levels. 480-862-3076. info@ durapulseperformance.com, durapulseperformance.com. AZ Tri Club. Participation is more important than placing. Free triathlon club. East Valley training. Swims at Canyon Lake, and Pure Fitness. Weekly bike rides in Tempe, Mesa and Scottsdale. Runs at Tempe Town

Lake. All ages and abilities Dr. Jeffrey Banas. 480-633-6837, drjeffbanas@ aztriclub.com, AzTriClub.com. First Wave Tri. Weekly Master’s swimming and running at Arrowhead Country Club, biking from Starbucks on 67th Ave & Arrowhead. firstwavetri.com. Gage Total Training. Triathlon and multisport training. All levels welcome. Train in the Ahwatukee/ Phoenix area. Jane & George 480704-1295, info@gagetotaltraining. com, gagetotaltraining.com. Triathlon Training Glendale Community College – Beginner to Elite. The class offers inter-class competition, field trips, sponsor discounts, exposure to outside events and … swim, bike, and run workouts guided by experts. The class culminates with competition in a Sprint Triathlon. Class requirements: road or mt. Bike, bicycle helmet, swim goggles running shoes and an open mind. Mark 623-547-5349, trifamilyracing@msn.com. Phone registration: Glendale Community College at 623-845-3333. trifamilyracing.com. Landis Triathlon Club. Open for all levels. Training rides, runs and swims. Informative club meetings -with speakers. Landis Cyclery, 480-730-1081, 602-430-1043, mike@ mikehughes1.com, landistriclub.com. Phoenix Triathlon Club –Come Tri with us! We are a non-profit organization dedicated to the multi-sport community. Weekly rides / runs, monthly meetings for schedule see phoenixtriathlonclub.org. TriCats U of A Triathlon Club. Come practice, race, and socialize! Open to all ability levels. U of A Student Recreation Center. 520-241-5437, tomcbrown1@home.com. arizonatricats.com. Tri-Scottsdale Foundation. Goal is to increase awareness of the sport, sponsor races and sponsor athletes. Coaching is available from Gage Total Training and Lewis Elliot Racing. Women’s cycling with No Woman Left Behind. Group workouts schedule online. triscottsdale.org. Tucson Desert Heat Triathlon Club. TDH provides its members with organized group cycling and running workouts every weekend, various training clinics throughout the year, training tucsondesertheat.org or kirk_strang@hotmail.com. Whole Body Coaching. Comprehensive, custom triathlon coaching. All abilities welcome. Ironman experienced. Tod Miller 602275-9177, wholebodycoaching.com.

HIKING/ CLIMBING CLUBS Arizona Mountaineering Club. AMC promotes rock climbing, mountaineering, and other outdoor activities. Meetings are the 4th Monday of every month at 7 pm at Phoenix Country Day School, 3901 E. Stanford. amcaz.org.

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October 10

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Arizona Outdoor & Travel Club. A group that likes to hike, bike, camp, and do 4x4 off-roading. Tuesdays are general meetings. Scottsdale. azoutdoortravelclub.com. AZ on the Rocks. Arizona’s largest indoor climbing gym. Fully air-conditioned, showers, fitness equipment. Beginners welcome. Classes for all levels and ages. Near Bell Rd. off the 101 Fwy., Scottsdale. 480-502-9777, AZontheRocks.com. Canine Hiking Club of Arizona. 3-5 hikes per month. All ages, skill levels & dogs welcome. 623-516-9422, jdeben@hotmail.com, mydog8az.com. Flagstaff Hiking Club. Local club that hikes most Saturdays. No meetings but communication through email and monthly newsletter. flagstaffhikingclub.com, adelpha@npgcable.com. Friends. Hiking, backpacking, and canoeing for beginners to advanced. Mail@friendshiking.com, friendshiking.com. Glendale Hiking Club. Several hikes each month. Meets 2nd Thursday of month at 7 pm. Glendale Adult Center, 5970 W. Brown. 602-230-5391, glendalehikingclub.org. Orienteering Club. Phoenix. Clinics, meetings & competitions on finding the way with a map & compass. 480-706-4824. Phoenix Rock Gym. Rock climbing classes. 480-921-8322, phoenixrockgym.com. Senior Trekkers Club. 3-4M. Thursdays 8am. Meet at Sabino Canyon Visitors Center, Tucson. Social hikes for those over 50. Emory 520-296-7795. Southern Arizona Hiking Club. Tucson. 50-60 hikes per month for all ages & abilities. 520-751-4513, sahcinfo.org. Southwest Outdoors Club. 2nd & 4th Wednesdays 7:30pm. Hiking, backpacking, kayaking, cross-country skiing, rock climbing, mountain biking. Pyle Adult Rec. Center, 655 E. Southern, Tempe. Ed, 480-921-3821. Sierra Club Singles. Hiking, biking, backpacking, camping, climbing, canyoneering & caving, 480-654-1234. Take-a-Hike Club. Take a Hike is an outdoor club for active adults in Arizona. Variety of activities including hiking, backpacking, rock-climbing. Meet at 6:30-7:00 pm Wed. Old Chicago, SW corner Alma School & US-60, Mesa. 480-694-1195 http://groups.yahoo.com/group/ takeahikeaz/. Tucson Orienteering Club. For beginners to experienced orienteerers. Peg 520-628-8985. tucsonorienteeringclub.org. Wandering Soles Hiking Club. 1st Tuesdays at 7 pm. Weekly hikes throughout Arizona. Members ages 25-40. Boulders, 530 W. Broadway Rd., Tempe. 602-222-2572. wanderingsoles.org.

INLINE/SKATING CLUBS Predator Speed Skate & Cycle Club. Predator Speed Skate Club is the largest speed-skating club in the southwest, and is one of the largest

30 SWEAT magazine

outdoor clubs in the nation. Mark Gaylor 602-274-5840, predatorspeed.org. Phoenix Fun Skate. Monthly skate organized by Phoenix AZ Inline Skate School 480-570-3306, PhoenixAZinline.com. Tucson Inline SK8 Club. Sundays. Afternoon social skate. Fast Eddie 520-722-7434, skatetucson.org.

ROWING/ PADDLING CLUBS Arizona Dragon Boat Association. The association invites young and old, or all abilities to participate in a 2500 year old paddling sport. Svasquez2@ cox.net, azdba.com. City of Peoria Outdoor Adventure Kayaking Classes. ACA certiﬁed classes for adults and children. Ongoing at Lake Pleasant. Call 623-773-7725. Polynesian Outrigger Canoe Club Na Leo ‘O Ke Kai. Experience island style fun and exercise. Tempe Town Lake, North side of Lake at white umbrellas on East side of boat launch. Tue & Thu 5:30 pm Sat 8:00 am. Look for Andrew, Janet, Peggy, or Auntie Diane. No equipment needed. 602-821-0641 or 626-200-9440. outriggeraz.com Southern Arizona Paddlers Club. Second Monday of every other month starting in January, AZ Game and Fish Building, 555 N. Greasewood Rd., Tucson, 7 pm. vicepresident@soazpaddlers.org, soazpaddlers.org.

RUNNING/ WALKING

Scavengerdash.com Not Your Average Joe 10k. 7 am. Banner Ironwood Hospital, Queen Creek. joegibsonrace.com. 19th Annual Frank Kush Family Fun Run & Walk. 5k, 1M. 8:40 am. Tempe Town Lake, Tempe. Andy Dzurinko, 480-9219341, dzurinko@juno.com 20th Annual Bisbee Stair Climb. 5k.7 am. Courthouse steps in Old Bisbee. bisbee1000.org Embrace a Better Future 10k/5k. 6:30 am. Evelyn Hallman Park (formerly Canal Park) Tempe. Embraceabetterfuture.org Shape Up Arizona and Fit City Chandler. 5k, 1M fun run. 8 am. Tumbleweed Park, Chandler. Fitcitychandler.com Run4fun 2010 Race for Kids #4. 7:30 am. Encanto Park, Phoenix. Racelab 480-502-9975.

OCTOBER 17 South Mountain Classic 20k and 5k. 7:30 am. Park entrance on Central. arizonaroadracers.com. Mount Lemon Marathon and Half Marathon. 26.2M, 13.1M. Tucson. mountlemmonmarathon.com 2nd Annual Arizona State Fair 5k Run/Walk. 8 am. Arizona State Fair Grounds. Runningmasters.net.

OCTOBER 23 8th Annual Javelina Jundred Mile Trail Run and Jalloween Party. 6 am. McDowell Mountain Regional Park, Fountain Hills. Javelinajundred.com. Lincoln Family Downtown YMCA Half Marathon and 5k. 7 am. South Mountain Park, Phoenix. Raceplaceevents.com. Pink Ribbon Run. 4M. Cienega High School, Vail. 520-820-6447, aggrun.com.

OCTOBER 3

OCTOBER 24

AIDS Walk Phoenix & 5k. 5K run and walk. 7 a.m. Cesar Chavez Park, Phoenix. 602-277-4333, aidswalkphoenix.org..

Scottsdale 5k Series Racin at the Basin. 8 am. Scottsdale Sports Complex, 8081 E. Princess Drive, Scottsdale. Scottsdaleaz.gov/parks/ssc

OCTOBER 9 Cactus ChaCha Trail Runs. 3M, 7M. 7:15 am. White Tank Mountain Regional Park, Waddell. cactuschacha.com. Get Moving Tucson 10-Miler and 5k walk/run. 10M, 5k. 7:30 am. Tucson Convention Center, Tucson. Randy Accetta, 520-991-0733, president@ azroadrunners.org. Get Big for Parkinson’s Disease. 10k, 5k, 2k. 8:30 am. NAU South Campus at the du Bois Center, 306 E Pine K Noll, Flagstaff. 520-275-2935.

OCTOBER 10 Stache Dash 5k Run. 2 pm. Tempe Town Lake/Rio Salado Park. Pinnacle Peak Events. 602-999-2468, pinnaclepeakevents.com Arizona Road Racers Mazatzals Trail Run. 18M. 8 am. Sunﬂower. Arizona Road Racers 602-954-8341, info@ arizonaroadracer.com. Stage Coach Days Maricopa Mile and 5k. 8 am. Legacy School, 17760 N. Regent Dr. Maricopa. maricopamile.org.

OCTOBER 16 Scavenger Dash Tucson. 12 pm. Find answers to clues and run/bus between stops. The Hut, 305 N 4th Ave, Tucson.

OCTOBER 30 The Great Arizona Grape Stomp. Parkway Community Church, Phoenix. 8 am. Arizonawine.org/ grapestomp.html. Desert Run Trail Series Cave Creek Thriller. 50k, 30k, 10k. 7 am. Cave Creek Regional Park. Araivaparunning.com. Undy 5000. 5k, 1M. A brief run for colon cancer. Downtown Phoenix, near Wesley Bolin Plaza Phoenix. Support.ccalliance.org. Oracle Run. 10k. 9 am. Arcadia Ranch Oracle Historical Society, Tucson. azroadrunners.org.

NOVEMBER 6 Grand Canyon Marathon and Half Marathon. 8 am. Grand Canyon National Park, South Rim. Grandcanyonmarathon.com Race Against Violence. 13.1, 5k, 2M7:30 am. Metcalf Park, 315 W. Beale St., Kingman. mykaap.org.

NOVEMBER 7 Half Marathon and 5k. >> Women’s 7 am. Scottsdale to Tempe. Shuttle to start line. Expo on Saturday. womenshalfmarathon.com

October 10

10k. 10k, 5k. 8 am. >> Phoenix Wesley Bolin Memorial Park, 1700 W. Washington, Phoenix. Running Masters.net Phoenix Fight for Air Climb. 8 am. A stair climb event for the American Lung Association. Renaissance Square, Downtown Phoenix. American Lung Association 602-258-7505 climbphoenix.com. 5k for Peace. 9 am. Eldorado Park, 2311 N. Miller Rd., Scottsdale. Centerforhumanliving.com.

NOVEMBER 13 A Race for Maggies Place. 10k 8:02 am. Arts Park Tempe Town Lake, Tempe. Race4maggiesplace.com. Desert Run Trail Series Pass Mountain. 9k, 10M, 26k, 50k. Usery Mountain Regional Park. Mesa. Araivaparunning.com. Deseret A & L’s Shun the Sun. 13.1, 10k, 5k, 1.5. 7 am. Hohokam Stadium Mesa. Shunthesun.org.

NOVEMBER 14 Runs Half Marathon, >> Everyone 5k, Children’s Fun Run. 7:20 am. Sabino High School, Tucson. everyoneruns.net. AFLAC Iron Girl Tempe 10-Mile & 5k. 9 am. Tempe Beach Park. Irongirl.com

NOVEMBER 20 Mud Run. Obstacle course >> Mad with mud pit and costume contest. Old MacDonalds Farm, North Scottsdale. Madmudrun.com. IMAZ 5k & 1 Mile Kids Run. 7 am. Beneﬁts Chances for Children. Tempe Beach Park. Redroclco.com. Fat Ox 50 Mile/50K. 7 am. Nardini Manor Track, Buckeye. Araivaparunning.com.

CLUBS American Diabetes Association. TEAM DIABETES. Walk. Run. Cure. Join us and help children and adults with Type 1 and Type 2 diabetes. Training programs designed for all levels with a supportive TEAM environment! Michelle, 602-861-4731 x7095. Marathon Coaching Consultants. “Human kindness through running” Running Club and Personal Training Across the Valley. Group runs: Saturdays, Sundays and Mondays. Track workouts: Tuesday and Wednesday. Coach David Allison: 480326-1495, marathoncoachaz.com. Northern Arizona Trail Runners Association. NATRA’s mission is to promote trail running in Northern Arizona to folks of all abilities. Saturday group runs on various trails. nsw1731@earthlink.net, natra.org. Phoenix Hash House Harriers. A drinking club with a running problem hosts non-competitive “Hare & Hound” runs “hashes” each Sat. at various locations. 602-230-JERX, phoenixhhh.org. Run AZ. 7 pm. Tues. & Thur. runs. Run AZ, 48th & Warner, Ahwatukee. 480-592-0900. runaz.net. RunFar Arizona. West Valley half and full marathon training, and general running program. runfaraz.com, runfaraz@cox.net.

Rx Running. Comprehensive, individualized programs. Flexible meeting times. Nationally certified running coaches. 480-491-3506, RxRunning. com, coach@RxRunning.com Sole Sports Running Club. Group Runs and Marathon Training. Long Runs Sat. & Wed. Mornings, Mon. & Thur. evenings. Track Workout Wednesday Evenings. solesportsrunning.com. Team in Training. Training for Rock N’ Roll AZ. Teams to walk or run a variety of marathons to help find a cure for leukemia. All fitness levels welcome. 602-788-8622, 800568-1372. The Lightning Track Club. Phoenix. Athletic and speed training. Coach Mo. 480-217-0175, mstreety@hotmail.com, coachmospeedcamp.com. The Running Shop. Weekly Wednesday evening group runs. 6:00 pm. Open to everyone. 3055 N Campbell suite 153, 520-325-5097, runningshopaz.com. Zonie Hash House Harriers. Regularly scheduled hare & hound chases, generally in the Chandler/Tempe area. 480–821-0471, zoniehhh.org.

SWIMMING OCTOBER 16 Open Water Swim Series. >> Arizona 1000/2000/4000 Meters. 8:25 am. Saguaro Lake Keyhole, Mesa. dcbadventures.com.

NOVEMBER 7 Open Water Swim Series. >> Arizona 1000/2000/4000 Meters. 8:25 am. Saguaro Lake Keyhole, Mesa. dcbadventures.com.

CLUBS Arizona Masters Swimming. Nonproﬁt organization dedicated to promoting aquatics ﬁtness and swimming events within the State of Arizona. Part of United States Masters Swimming. 480-365-0037, azlmsc.org. Camelback Coaching. Swim workouts at noon M, W, F. 12-1pm. Scottsdale JCC. Drop ins welcome. 480-3633867, camelbackcoaching.com Sun Devil Masters. Variety of programs. 25+ workouts a week. Scottsdale and Tempe pools. 602-818-4790, sundevilmasters.com.

MISCELLANEOUS NOVEMBER 20 West Valley Senior Games. A variety of sports for 50+. Pebble Creek, Goodyear. westvalleyrecreation.com DATES & TIMES ARE SUBJECT TO CHANGE, PLEASE CALL THE INFORMATION NUMBER PROVIDED. Free calendar listings are available to events with speciﬁc dates & ongoing activities that are free & open to the public. Listings are limited to space available and subject to publisher’s approval. If you would like to see your event listed, send your notice before the 5th of the preceding month to: calendar@sweatmagazine.com

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