SBQ#12

+ 6 SURE‑FIRE TIPS FOR KEEPING YOUR FITNESS RESOLUTION | PEDAL POWER 2010

Bodybuider Howard Townsend Strives for

ʻTHE GREEK PHYSIQUEʼ PAGE 26

NBC 12ʼs

Tracy Lynn

Exercise enthusiast PEPPER WILSON demonstrates indoor routines that can be done at home or in the gym.

HER

5

FAVORITE FITNESS TIPS PAGE 10

Richard Nelson COACHES 10k TRAINING TEAMS PAGE 14

7 STEPS

Toward Improving Your Race Performance PAGE 15

TEKTONICS DESIGN GROUPʼs

SEAN CUSACK

Innovative Caelifera Bike

Asks, ʻAre you ready for a duathlon?ʼ

PAGE 24

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j a n | feb VOLUME 3 • ISSUE 2 • 2010 • NUMBER 12

INSIDE THIS ISSUE JUMPSTART .............................................................................. 5 National media relations firm hired to promote Dominion Riverrock; Sports‑ Quest promotes Sports for Life outlook and gets Olympic Committee consid‑ eration at a town hall meeting; Jay Lenzi named Sports Backers Volunteer of the Year; Flying Squirrels at the Diamond; Richmond Raiders: Regional Ama‑ teur Talent Tryout for the Pros

SBQ

Sports Backers Quarterly: Athletics, Recreation & Healthy Living

BODYSMART ..............................................................................8 6 Sure‑Fire Tips for Keeping Your Fitness Resolution; Expectations: Ridiculous to Realistic; From Injured to Winner in Record Time

Tracy Lynn: Staying Camera‑Ready is Hard Work ....................10 As you probably know, every morning Tracy Lynn gets up earlier than most of us and heads to the NBC‑12 studios to provide the traffic report so Rich‑ monders have a safer, easier commute to work. But what you may not know is that she stays very active when sheʼs not in front of the camera.

The Clock is Ticking on Your 10K Training ..............................14 March 27th is fast approaching, and if you are one of the many Richmonders that want to participate in this yearʼs Ukropʼs Monument Avenue 10K, itʼs time to start training.

Improve Your Race Performance in 7 Steps ............................15 Are you new to the 10k or want to improve your 10k personal record, but keep hitting a wall? Whether you are a novice jogger or a seasoned runner, there are some simple training tips to help bring down your time.

Winter Workouts ....................................................................16 While it may be tempting to go into hibernation mode and avoid outdoor workouts in the winter months, becoming inactive indoors isnʼt your only option. SBQ asked trainers for indoor ideas and exercises that are accessible, effective and fun.

Pedal Power ............................................................................22 How many bicyclists does it take to power a lightbulb? On February 20th, competitors in the second annual Pedal Power event will find out the hard way as they convert their sweat into electrical energy at Endorphin Fitness.

A New Kind of Bike ..................................................................24 Expanding beyond their already impressive portfolio of architectural and in‑ dustrial designs and fabrications, the innovative forces behind the Richmond company Tektonics Design Group are now employing their arsenal of tal‑ ents in designing bicycle frames.

Ready for the Challenge of a Duathlon? ..................................25 SBQ asked Sean Cusack̶avid cyclist, runner and coach on the Sports Back‑ ers Marathon Training Team̶a few questions about the challenging sport of duathlons and how others can get involved.

The Art and Discipline of Creating Your Greek Physique ........26 Howard Townsend is a weightlifter who shares some of his knowledge and experience about bodybuilding and what it means to him.

Mountain Girl ..........................................................................29 While most eleven‑year‑old girls were playing with dolls or listening to the Jonas Brothers, Hannah Powell was setting goals. She decided on a whim that she wanted to climb to the top of thirteen different mountains that esti‑ mated a height of 13,000 feet or higher̶while she was still 13.

The Calendar ..........................................................................30 SBQnow.com | 3

SPORTS BACKERS QUARTERLY Athletics, Recreation & Healthy Living

JAN|FEB VOL. 3 ISSUE 2 NUMBER 12 Publisher | Executive Editor Dave Smitherman Publisher | Art Director Ted Randler Contributing Writers Elliot Crane Tara Herman Leah Husk Anika Imajo Brian Shelton Teresa Stadler, MD, FACSM Nathan Wood

Advertising Andrea Randle

WWW.

SBQNOW.COM

To Advertise in SBQ Contact Dave Smitherman 804.355.1035 Office

dave@palaribooks.com or Andrea Randle 804 366-6774 Office

andrea@sbqnow.com

Join our Fan Page on SBQ is published by Sports Backers and Palari Publishing LLP

Sports Backers Quarterly: Athletics, Recreation & Healthy Living is produced six times a year (4 regular issues and two special event issues) by Palari Publishing LLP (P.O. Box 9288, Richmond, VA, 23227 Phone 804-355-1035), Sports Backers (100 Avenue of Champions, Suite 300, Richmond, VA 23230 Phone 804-285-9495).

All rights reserved. Reproduction in whole or in part of any text, photograph or illustration without written permission from the publisher is prohibited.

General comments, story suggestions and letters to the editor for publication consideration should be directed to

feedback@SBQnow.com.

SPORTS BACKERS QUARTERLY JAN|FEB 2010

J U M P S T A R T SportsQuest promotes Sports for Life outlook and gets Olympic Committee consideration at Town Hall Meeting

National media relations firm hired to promote Dominion Riverrock Looking to build on the success of the inaugural Dominion Riverrock last May, the Sports Backers and Venture Richmond have hired public relations and event marketing firm Giant Noise to manage national media relations for the two‑day event, which will take place May 14‑15. The festival celebrates sports, music and Richmondʼs active river life, and includes competitions in a variety of athletic disciplines as well as mu‑ sical performances, food, exhibits and much more.

Giant Noiseʼs task will be to raise visibility for Dominion River‑ rock on a national level. The New York and Austin‑based firm will use their extensive experience in the field of sports, lifestyle and music events to broaden the reach of the festival and maximize exposure for the city of Richmond. A team com‑ prised of public relations professionals from regional market‑ ing organizations selected Giant Noise after interviewing several national firms.

“Weʼre excited to partner with Giant Noise for Dominion River‑ rock,” said Sports Backers Executive Director Jon Lugbill. “We chose Giant Noise because of their strong experience in secur‑ ing high‑profile press coverage on a national level in the out‑ door realm and beyond.”

Plans for the 2010 include the launch of the new Dominion Riverrock Web site, development of the festivalʼs music pro‑ gram by showcasing bands for two nights, rather than one, and a heavy focus of media efforts on individual sport disci‑ plines as well as overall “big picture story” outreach to na‑ tional outdoor and mainstream media.

The atmosphere was energetic, playful and positive at the Hilton in Short Pump during a recent Town Hall meeting about sports devel‑ opment in Richmond. The event brought in a panel of 8 experts from various related fields. The panel included: Alicia McConnell (US Olympic Committee); Dr. Steven Burton (CEO SportsQuest), Jon Lugbill (Sports Backers Director); Rich Jeffrey (Special Olympics Vir‑ ginia); Tom Yeager (Commissioner of CAA); Dr. Cliff Morris (Cardi‑ ology Specialist); Karen Keegan (COO of YMCA); and Steve Criswell (Richmond Revolution Head Coach).

SportsQuest held the meeting to promote learning about sports de‑ velopment and how to help bring the Olympic experience to Rich‑ mond. Much of the discussion centered around community focus and giving back and less on at‑ tracting Olympic glory. At the heart of the panelists, ath‑ letes and others in attendance was a “Sports for Life” out‑ look where all skill levels are appreci‑ ated and passion is just as valuable as talent. Cardiologist Dr. Cliff Morris said that when it comes to fitness, “Your health is your wealth.” He went on to say that people can show they care “not by working themselves into the ground, but by taking care of oneʼs self to be the best they can be.”

COO Karen Keegan of YMCA offered her perspective on how low in‑ come families can stay fit and active. Keegan noted that fear was a big barrier that needed to be overcome. She shared her own expe‑ rience growing up and playing in the streets of Brooklyn as a testa‑ ment that getting outdoors can be safe and cost‑effective when coupled with imagination that lets kids create their own games from what is around them.

BY ELLIOT CRANE

SBQnow.com | 5

J U M P S T A R T Jay Lenzi named Sports Backers Volunteer of the Year It takes thousands of volunteers to pull off all of the events the Sports Backers stage each year. Even then, there are some volun‑ teers that rise above the rest with their hard work and dedication, often toiling in obscu‑ rity to make sure events like the SunTrust Richmond Marathon and Ukropʼs Monu‑ ment Avenue 10k come off without a hitch.

For Jay Lenzi, that means working the

graveyard shift setting up the water stops for both the marathon and the 10k, making sure that everything is set for the tens of thousands of thirsty participants who will toe the starting line at the crack of dawn. Itʼs a job heʼs performed for both events for years and the Sports Backers recognized him for his hours of tireless work by naming him the 2009 Volunteer of the Year.

“Jayʼs got one of the most critical posi‑ tions on our event committees, but also one of the hardest physically,” says Mary Marshall Graeber, the Sports Backers vol‑ unteer coordinator. “Heʼs always the first person out on the course during the wee hours of race morning and often the last one finished after the event. Weʼre so fortunate to have him involved with the organization!”

Squirrel News The Richmond Flying Squirrels, Class AA affiliate of the San Francisco Giants, has had several announcements since their initial debut last fall.

Along with the arrival of the new team came a facelift for The Diamond which included new seats with cup holders and a refurbishment of the suites. The previous concession stands have also been emptied and totally redesigned. The big news was of course the choice of a team name. After several options were bandied about and a contest was held, the Flying Squirrels won out. Next came the unveiling of a logo and team mascot.

And just in time for the holidays, the gift shop opened with lots of mer‑ chandise including t‑shirts, hats, and duffle bags. The play season begins on April 8 and a variety of full and partial‑season tickets are now on sale.

Key Dates for the Ukropʼs Monument Avenue 10k This year will mark the 11th Ukropʼs Monu‑

Committing to the race by March 1 also

ment Avenue 10k, and there are some key

means you are eligible to be selected for the

dates to keep in mind if you are participat‑

AT&T Dash for Cash, in which you get a head

ing or just planning to join the party.

start and race against the field for $2,500.

First off, remember that www.sportsback‑ ers.org has all of the information you will need to get started.

If you are looking for some structured train‑ ing, the YMCA 10k Training Team begins January 16, so make sure to sign up soon.

You can also participate in charities like Put Cancer on the Run and Fit for Life.

Here are some highlights: Packet pickup will be on March 25 and 26 at Registration for the event opened on De‑

the Anthem Health & Fitness Expo (not on

cember 1, so the first step is to register to

race day).

make sure you are signed up for the event.

6 | SBQnow.com

Signing up by January 31 means your fee is

Then of course the big event is March 27 with

only $25. (You can also register large groups

the Kids Run starting at 8 a.m. and the race at

using the bulk registration feature.) You can

8:30 a.m. Check out the website for more in‑

sign up children for the First Market Mile

formation, and get ready for the biggest and

Kids Run as well.

best Ukropʼs Monument Avenue 10k yet!

Richmond Raidersʼ Tryouts Recently, local athletes got to try out for the professional indoor football team, the Rich‑ mond Raiders, scheduled to play in the American Indoor Football Associationʼs 2010 season. With their home games played at the Richmond Coliseum, the new team is being coached by former player for the Oakland Raiders and a Super Bowl ring bearer, Mike Siani̶who has taken his teams to the play‑ offs in three of his five years during his indoor coaching career. Chairman and CEO of Gen‑ worth Financial Michael D. Fraizer and his wife Elizabeth joined the Raiderʼs ownership group as local partners through a personal investment in the team. The Raiders' first game will be the 2010 AIFA‑All Star Game on January 23rd.

SBQnow.com | 7

B O D Y S M A R T TRAINING TABLE Happy New Rear!

6 Sure-Fire Tips for Keeping Your Fitness Resolution Youʼve made your New Yearʼs fitness resolu‑ tion̶now what do you do? According to a recent study by the University of Washington, only 1 in 5 Americans reaches his or her New Yearʼs “better health and wellness” goal. The goals so often spoken of over hot cheese hor dʼoeuvres and champagne cocktails on New Yearʼs Eve usually involve losing unwanted pounds. How can we increase our odds of suc‑ cess when it comes to these popular fitness resolutions?

1. Donʼt bite off more than you can chew.

Start with realistic expectations based on your fitness level and schedule. Small changes at first can result in big changes later. Walking is always a smart choice for those who are sedentary. Gradually add duration and inten‑ sity. If you want to take your fitness level up a notch, add a different workout into your schedule. If you run, take a yoga class or vice‑ versa. Cross training your muscles not only “tricks” them into working harder, but you can avoid plateaus and the possibility of overuse injuries.

Uh-Oh!

2. Build power in numbers. Accountability is a great way to stay on task. Whether it be with a trainer or a friend or family member, it is important to set a workout time. My clients are more apt to show up if they have a buddy guilting them into a trip to the gym.

3. Make it a “high priority” item. Just like any other appointment you have entered in your book or hand‑held, donʼt blow this one off! It is the most important appointment of the day.

BY LEAH HUSK

4. Clean up your act. 70 percent of the results that you see on the scale or in your clothing will come from your everyday diet. Choose one day per week that you can eat “cleanly.” Give the guys in lab coats a day off and refrain from processed or pre‑packaged foods that have a shelf life designed for a nuclear fallout bunker.

Consume foods that are free of hormones, chemicals and preservatives. Eat things that grow from the ground or off a tree. One day of clean eating may just lead to many more.

5. It should be hard! Working out should be do‑able, but difficult. This is why we call it “working” out and not “chilling” out. Set tar‑ get heart rate goals when doing cardiovascu‑ lar exercises and be sure to fatigue your muscles when strength training.

6. Donʼt quit because you think you failed again. If you miss a workout or you got into the fried foods, do not give up. Brush yourself off, chalk it up as a small slip and get back on track. Tomorrow is a new day. And a new year.

And possibly a new rear!

Leah Husk is a Richmond-based certified personal trainer, group exercise instructor and author of I’m Hungry…A Personal Trainer’s Collection of Good-Food Recipes.

ASK THE SPORTS MEDICINE PHYSICIAN T S EXPECTATIONS: Ridiculous to Realistic

BY ERESA TADLER

Most of us will set a New Yearʼs resolution, and only 30% will succeed for more than 6 months. Truth is, most people donʼt actually plan on sticking to their resolution forever.

Rather than saying “This year I will run 3 marathons” tell yourself, “This year I will run 2 times a week for 2 months; then 3 times a week for 2 months...”

What can you do to make real fitness changes this year? Start with set‑ ting a realistic goal with short‑term, measureable outcomes. Rather than saying “This year I will run 3 marathons,” tell yourself, “This year I will run 2 times a week for 2 months; then 3 times a week for 2 months....” Instead of “I will eat better,” try “I will eat at least 5 fruits and veg‑ gies per day.”

8 | SBQnow.com

Think about untraditional resolutions, like “I will stay out of the medical tent” or “I will make all my preventative medical ap‑ pointments” (eyes, teeth, etc.).

Consider taking up a sport rather than exercise. Research from the American Col‑ lege of Sports Medicine shows joining a sports league or lessons doubles your chance of success.

Arm yourself with helpful people. A workout buddy, a personal trainer, or a group exercise class will get you out on a dreary day.

Sign up for an athletic even at least every 2 months. Some excellent sites on which to do this are: Sportsbackers.org; rrrc.org; and richmondtriclub.com. This will give you realistic goals and a concrete time line!

Teresa Stadler, MD, FACSM is Medical Director of Commonwealth Sports Medicine, Ironman finisher, active member of Richmond’s athletic community, and mom of three small children.

FROM INJURED TO WINNER IN RECORD TIME The first time I saw a sports med‑ icine doctor was in June of 2008.

I wanted to become as competi‑ tive of a runner as I had once been as a cyclist and had just committed to taking my training to a new level. I was coming off three years of relative inactivity after my collegiate cycling career and 1½ years of minimal and in‑ consistent running after that. My body simply couldnʼt handle the work that I actually wanted to put in. I had dabbled in the 50‑60 miles per week range earlier that spring and was aiming to finish my first 80‑mile week with an easy 16 miler. I did that run, how‑ ever, with a new training partner that was stronger and more ex‑ perienced than me and, in hind‑ sight, got a bit carried away with the pace. My Achilles started hurting with a couple of miles to go and continued to hurt in the days following.

BY BRIAN SHELTON

week, but was worried that I had ruined my fall season when it was still tight even a week later.

Thanks to some manual therapy however, I was able to get in three key workouts that follow‑ ing week as I prepared for the Rock ʻnʼ Roll Half Marathon in Vir‑ ginia Beach.

Three weeks after the calf flared up on me, I would run a PR in the Virginia Beach Half Marathon. Although I was happy with that performance, I still knew I could do better. Over the next ten weeks, I was able to string together the best and most consistent training Iʼve ever had as a runner. I knew when I woke up the morning of the 2009 SunTrust Half Marathon that it was going to be a great day as the temperature was perfect for running hard. I would run a 1:13:41 to finish 7th overall and PR by over 3 minutes, my proud‑ est moment yet as a runner.

“Youʼve got to push yourself if you want to improve, and if you really push yourself, your body is occasionally going to push back. “

I took a few days off, and that helped, but it was still wasnʼt 100% a week later. I visited the doctor at Commonwealth Sports Medicine and she prescribed a treatment plan that included wearing temporary heel inserts to avoid overstretching the Achilles, physical therapy exer‑ cises to do at home, and wearing an iontophoresis patch which uses an electric charge to deliver medicine through the skin. More importantly, we also did some manual therapy, conducted a gait analysis, and got me on the Alter‑G treadmill for my next two workouts.

“float” above the treadmill. It al‑ lowed me to do those two hard runs at 75% body weight which put much less stress on the Achilles and calf area. Afterwards, I was able to put together a really solid block of training, and only 8 weeks later, won my first event as a runner, the Patrick Henry Half Marathon. My time in that 2008 marathon was about 11 minutes faster than what I had run there a year prior.

The gait analysis showed that my form needed some con‑ solidation, while having access to the Alter‑G helped me stay on track aerobically and leg‑speed‑ wise as I prepared for an upcom‑ ing race. The Alter‑G treadmill re‑ duces your body weight by creating a seal around your waist and then inflating so you sort of

This past June I turned and sprained my ankle while trail run‑ ning. I had just finished up my spring racing season with a vic‑ tory at the Stratford Hills 10k. My doctor told me what to do and not do while caring for it, showed me how to wrap it, and sent me on my way. After 3 days off, I could run with only minimal

soreness and no tension in the ankle. Later in the summer, I was really pushing myself as I built my base for fall racing. I was running doubles to increase my mileage and was doing a fair amount of intensity as well. The day after one of the Cul de Sac 5k races, I had some tenderness in the foot, but I couldnʼt tell if it was bone or tendon. Fortunately it turned out to be nothing.

Five days later, I was able to race the Pony Pasture 5k with no problem at all. Two weeks after that, I experienced more frustra‑ tion when my calf got extremely tight while doing strides after my Monday morning recovery run. It literally came out of nowhere and showed me that I had really found my current training limits.

I was still able to run easy that

So if I had a tip for any run‑ ner, regardless of ability, it would be to listen to your body. Youʼve got to push yourself if you want to improve, and if you really push yourself, your body is occasion‑ ally going to push back. The im‑ portant thing is that you catch those signs early enough so that they donʼt become real prob‑ lems. Missing a training run, or even two, wonʼt kill you if itʼs an occasional occurrence. But miss‑ ing a month or two due to a major injury or having to skip key workouts because you keep ig‑ noring the minor problems, those sorts of things really kill your momentum and make it hard to improve. To really im‑ prove year over year, youʼve got to build off your past ad‑ vances and not go back to square one each season. The only way you can accomplish that is with steady, consistent, sub‑maximal training.

SBQnow.com | 9

Tracy Lynn

1 0 | SBQnow.com

“This year will be my eighth time running in the Ukrop’s Monument Avenue 10k, and I do either the 8k or the half marathon during the SunTrust Richmond Marathon.”

STAYING CAMERA‑READY IS HARD WORK AS YOU PROBABLY KNOW, EVERY MORNING TRACY LYNN GETS UP EAR‑ LIER THAN MOST OF US AND HEADS TO THE VIDE THE TRAFFIC REPORT SO

NBC‑12 STUDIOS TO PRO‑

RICHMONDERS

HAVE A SAFER, EASIER

COMMUTE TO WORK. BUT WHAT YOU MAY NOT KNOW IS THAT SHE STAYS VERY ACTIVE WHEN SHEʼS NOT IN FRONT OF THE CAMERA.

BY

DAVE SMITHERMAN

I

work out 5 to 6 days a week, 2 days with my trainer at American Family Fitness doing total body weights, 2 days running (outside if the weather is nice), and the other days doing a combination of weight training/cardio (no running those days). I usually work out about 2 hours each day,” says Lynn.

In addition to her workout routine, she participates in the two popu“I hated lar Richmond running working events. “This year will my eighth time runout and be ning in the Ukrop’s I was Monument Avenue 10k, and I do either the mainly HCA Virginia 8k or a radio the McDonald’s Half geek in Marathon during the Richmond school.” SunTrust Marathon,” she says. “I would do more events if my schedule permitted.”

Lynn was born and raised in Richmond and is a graduate of Varina High School and Liberty University, but working out wasn’t something Lynn grew up doing.“I didn’t work out when I was a kid and didn’t start until my last year in college,” she says.“I hated working out and I was mainly a radio geek in school.”

SBQnow.com | 1 1

Now she is very focused on staying in shape, and part of that is due to her profession.“Staying motivated is easy. When I see myself on TV every day it keeps me motivated to stay in the gym. Television automatically adds 10 pounds to everyone and honestly the camera and lights tend to be very cruel to individuals, not always showing our best features.”

So she sticks to the basics to maintain a healthy lifestyle. She follows a dedicated, vigorous workout

1 2 | SBQnow.com

routine, eats as healthy as possible, and gets plenty of rest.

“I make sure I stay away from sweets and junk food with high calories (comfort food), and I stick to lots of chicken and fish,” says Lynn.

“For carbs I eat sweet potatoes instead of regular potatoes and I limit my sugar and portion size. I only eat out about once a week because a lot of foods served in restaurants have a lot of salt which helps the body to retain water. And I try to drink a lot of water even in the cold weather.”

TRACYʼS 5 FAVORITE FITNESS TIPS

1 2 3 4 5

Try something new, especially during the winter. Iʼve rediscovered jump‑ ing rope. Itʼs a great cardio workout and burns tons of calories.

Use motivation to stay in shape. For me itʼs seeing myself on television.

Find a favorite picture of yourself and use that as your inspiration.

Fight the winter blahs by setting a time to go to the gym and follow through. Once Iʼm finished, I feel like a new person.

Be especially careful of your diet in winter. I donʼt eat white rice, only brown rice. And NO bread (which is very, very difficult).

Join a group. I have trained with coworkers, which helps keep me mo‑ tivated. And when I am ready to run the SunTrust Richmond Marathon, I plan on participating in an organized training program. I donʼt think I could motivate myself to run a full marathon. I need the encouragement of others.

+ 6 SURE‑FIRE TIPS FOR KEEP

ING YOUR FITNESS

RESOLUTION | PEDA L POWER

Bodybuider Howard Townsend

Strives for

ʻTHE GREEK PHYS PAGE 26

IQUEʼ

NBC 12ʼs

Tracy Lynn

Exercise enthusias

t PEPPER WILSON demonstrates indoor routines that can be done at home or in the gym.

HER

5

FAVORITE FITNESS TIPS

2010

GET HOME DELIVERY OF

SBQ

SUBSCRIBE ONLINE

PAGE 10

@ Richard Nelson COACHES 10k TRAINING TEAMS PAGE 14

7 STEPS

Toward Improving Your Race Performance PAGE 15

TEKTONICS DESIGN GROUPʼs Innovative Caelifera Bike PAGE 24

SEAN CUSACK Asks, ʻAre you ready for a duathlon?ʼ PAGE 25

WWW.SBQNOW.COM

THE CLOCK IS TICKING ON YOUR 10K TRAINING MARCH 27TH

IS FAST APPROACHING, AND IF YOU ARE ONE OF THE MANY

RICH‑

MONDERS THAT WANT TO PARTICIPATE IN THIS YEARʼS UKROPʼS MONUMENT AVENUE

10K, ITʼS TIME START TRAINING.

OROKOS & NELSON PHOTOS: BRIGHTROOM

Join an Established Program Instead of training alone, the YMCA and Sports Backers have partnered to offer 10k Training Teams that can be found at any of the 14 YMCA locations throughout the Richmond metro area. The benefits of training within a team environment are many, including excellent coaching advice, group motivation, and just having fun.

Dan Blankenship is the head coach for the YMCA 10k training teams and says,“Each year I see new friendships formed. Going through a program Blankenship like this helps bring people together.”

While the majority of runners entering the training sessions are at the novice level, participants also include walkers and experienced runners.“Each training team program is broken down into 3 unique plans targeting various levels of athletic ability and fitness: (1) walkers, (2) novice runners, and (3) intermediate or more advanced runners looking to improve their time,” explains Blankenship.“Since we started the program in 2002, we have helped over 23,000 people make it across the finish line. With over 3,400 participants in the program last year, we only had a handful that did not complete the training for one reason or another.”

Training is open to all ages. At the downtown Y, assistant coach Richard Nelson has 8 years of experience training runners from all walks of life and all ages make it across the finish line.

“My job is to make sure that each runner completes their run,” says Nelson.

1 4 | SBQnow.com

BY TARA

around is focused on just finishing it,” explains Nelson.

Each training team has their own program geared towards preparing you to race in the 10k. Ed Orokos, assistant coach to the 10k training team at the Shady Grove Y, noticed that in the past novice runners often would run about a half a mile and then get “gassed.”

Because of this, fewer runners would return to train as discouragement set in. He developed a program so that each runner was sure to run at least 40 percent of the 10k.

“The program is very simple,” Orosko explains.

“In five minute Orokos blocks we would walk for several minutes and then run. As an example, I had the group during the first week walk for four minutes then run for one minute. This task would continue until we met our mileage goal for that Saturday. As the weeks went by we would increase the mileage along with the walk/run formula.” This strategy worked and as a result “most of the group ran more than forty percent of the race, they Nelson were not ‘gassed’ and they ended up finishing the race with smiles.”

“The goal is to keep everybody in the target zone; where you are comfortable the whole way through. That is a successful run.”

John McCaffery is an excellent example of being in the zone. At 73, and with a hip and knee replacement, Mc-

WHILE THE MAJORITY OF RUNNERS ENTERING THE TRAINING SESSIONS ARE AT THE NOVICE LEVEL, PARTICIPANTS ALSO INCLUDE WALKERS AND EXPERIENCED RUNNERS. Caffery has a darn good reason to be proud of his record.“I always have to say ‘Slow down, John’ because he is always trying to go faster than he should,” says Nelson, chuckling. Experienced runners like McCaffery, often spotted wearing a big elf hat during training, can be of valuable assistance to novice runners offering words of wisdom and motivational talk while training. “Participants realize that when you run in a group, it’s so much easier to get to your goal because everyone

HERMAN

Start Your Own Training Team Starting your own training team is also a great way to get prepared to race in the 10k where you can also add your own personal flavor to your goal or mission. Teri Lovelace and Mary Damon are heading up the amateur training team at the Third Presbyterian Church. They will run every Saturday with more opportunities to run during the week.

Individually, team members will have three runs per week for beginners. Often though, members form their own smaller groups for running together during the week.

Their goal is to provide fellowship, physical and spiritual growth, as well as reaching out into the community. They even strive to begin each running session with scripture from the Bible.

“It is so motivating for us to see Lovelace folks who never thought they could run a race come across that finish line. It is really a powerful experience that transcends into other aspects of their lives.”

Over in the West End at Deep Run High School, Renee Zando, along with some fellow Wildcats, have organized a 10K training team where the focus will be on raising money for cancer.

“Each one of us in our community has been affected in some way by cancer; students, staff, parents, and we want to do our part,” says Zando.“We want to make it a Deep Run Community-wide effort to show everyone that we are together and we are here to fight cancer. It is also a lot more fun to train with people, especially when you are doing it for such a great cause!”

This training team will have 5 days during the week available for members to train with two different coaches on certain days.

So, whether you’re a walker, novice runner, or in the advanced group, training is an essential part of the 10k experience.

Coaches all over Richmond ensure that when you train, you will not just be training for the 10K, but you will be training to begin or maintain a new more invigorating chapter in your life.

For many it’s not just a temporary experience, it’s a lifestyle change.

Improve Your Race Performance in 7 Steps BY

NATHAN WOOD

Are you new to the 10k or want to improve your 10k personal record, but keep hitting a wall? Whether you are a novice jogger or a seasoned runner, there are some simple training tips to help bring down your time.

1

Set a goal. Before training begins, give yourself a goal time‑‑what do you

want your new personal record to be? This will help you mark out how many miles you want to be clocking a week. Just remember, everyone has their lim‑ its. Listen to your body, it will tell you when youʼve had enough and when itʼs time to really push yourself.

2 3

Plan ahead. Like all workouts, miracles do not happen overnight. If you

are preparing for a 10K, training should start between eight to twelve weeks in advance. Keep track of how many miles you want to run a week, and give your‑ self a schedule to keep your goal record in sight.

Run daily, with two days off. In preparing for a long run, you will need to

start running daily while giving yourself at least two days to recuperate a week.

Some days will be better spent focusing on how far, while others focus on how fast. On long run days, grab a friend and get ready to spend over six miles work‑ ing on endurance. On days you are pushing for speed, run for short periods with a pace that will leave you out of breath. With these runs, you are not only train‑ ing your body and tightening muscle, but you are teaching your body to toler‑ ate pain, so that you can push yourself further when needed. The last type of run you will be doing during training weeks is a casual jog, no pushing involved.

Youʼll still be burning calories with these casual runs, while sending your body on a nice vacation.

4

Study the race course. With race day close at hand, mark down the route

so you know every turn, hill and slope. Doing this will let you know when to push yourself, when you can take it easy, and what is coming up next for you.

Depending on your skill level, look to be spending 35 minutes to an hour run‑ ning the course.

5 6 7

ON RACE DAY

Stay hydrated and pace yourself. Youʼll have six miles to run and you will

need all the energy you can get.

Eat smart. The morning of the race keep your meal to electrolyte restore

drinks or light solid food at least two hours before the race. Your last meal should take place twelve hours beforehand.

Never run full out. Exhaustion will take over, and your time will never

come down. If you want to push yourself, slowly increase your pace over 100 meters until you are just below your limit, hold that pace for a few seconds then slowly decrease again. Just because you are racing your own clock does not mean you have to run nonstop. If you need a break at a rest station, slow up‑‑ have some water, and walk a few meters. Remember from your training, long runs are about endurance not speed. If you use all your energy on the first three miles, youʼll never make the last.

SBQnow.com | 1 5

Property manager Justin Norris along with model Pepper Wilson take on this issueʼs routines and trainer tips for easy workouts that can be done at home or in the gym.

WORKOUT PHOTOS BY KACY SMITHERMAN.

WINTER WHILE

IT MAY BE TEMPTING TO GO INTO HIBERNATION MODE AND AVOID OUT‑

DOOR WORKOUTS IN THE WINTER MONTHS, BECOMING INACTIVE INDOORS ISNʼT YOUR ONLY OPTION. WITH MINIMAL EQUIPMENT AND MAXIMUM INSPIRATION, YOU CAN DEVELOP A ROUTINE DESIGNED TO MEET YOUR FITNESS GOALS.

SBQ ASKED

TRAINERS FOR IDEAS AND EXERCISES THAT ARE ACCESSIBLE, EFFECTIVE AND FUN.

Resistance Band Routine

Styles 1 6 | SBQnow.com

Whitney Styles of the Styles Group Fitness Network offers the following regimen.

The resistance band series is a wonderful way to spice up a current workout regimen or an easy way to incorporate some strength into a home workout plan.

A resistance band is es-

sentially like a giant rubber band and can be found at any sporting goods stores or even superstores, like Target and Walmart, for just a few bucks. It’s light, easy to store and travel with, economical, and a great workout when used correctly, making it a great fitness tool for anyone from the marathoner to the fitness novice.

Here is a basic resist-

ance band series that can be incorporated to spice up any home workout, used as a replacement for one of your upper-body strength workouts, packed away when you head out of town this winter, or incorporated into your cardiovascular workout at the gym.

As, with any workout, warm-up for five to ten minutes before starting.

WORK UTS Bicep Curl Standing with both feet on the re‑ sistance band, hands hold the resi‑ tance band at the side of your body, palms facing out. With your elbows at your sides, slowly raise your hands until your plams face your shoulders.

Continue for 12 to 15 reps.

Tricep Press Shoulder Raise Place one foot on the middle of the band, hands hold the handles at your side. Start by raising your arms up, per‑ pendicular from your body, until they are shoulder high and palms are facing the ground. Continue for 12 to 15 reps.

Using that same stablizer, turn around, fac‑ ing the opposite position from your row.

Hold arms straight out from your body, and bend at the elbow 90 degrees. Extend your arm down and way, until it is com‑ pletely straight. You can do this move‑ ment by alternating arms, or moving them at the same time. Repeat 12 to 15 reps.

SBQnow.com | 1 7

WINTER WORKOUTS BONUS POINTS Lunge and Lat Pull Down

Step 1: Start by holding the resistance band over your head, holding the band not at the handles, but in the middle of the band with your hands between 8 and 10 inches apart. Now, lunge for‑ ward. Take a large step, extending one leg out, and dropping your back leg down nearly to the ground. When you lunge, your body should be straight up, shoulders over your hips, hips in line with your back legʼs knee.

Step 2: Pull the resistance band, keeping your arms straight, pulling down behind your head until the band touches the back of your neck.

Release back up to starting position.

Resistance Band Row Find a stable object that you can loop your resistance band around. If you are at the gym, a rack in the weight room would work fine. If you are at home attaching the band to a sturdy table leg, a banister, or even knotting around a door knob will work do. At this point, we want to engage your back. Once you have secured the resistance band, grab the handles and step away a few steps.

The further away you step, the harder the movement will become. Squat down, sitting back into an imaginary chair. At this point your arms are ex‑ tended in front of your, thumbs up, palms together. Slowly “row” back, keep‑ ing your elbows and arms as close to your sides as possible. Squeeze your shoulder blades together, hold, and release. Repeat for 12 to 15 reps.

Squat and Press Part 1: Here is a great way to your legs with an upper‑body strengthening movement.

Starting with legs shoulder width apart, squat down. When you squat, think about sitting back and down into a chair, making sure your knees never extend beyond your toes. Push up through your heels, until you are back to your standing position.

Part 2: Now, press up with your arms, to the sky. As you press up, think about making your arms into goal posts. Elbow should be at 90 degrees in the starting position, palms facing out. Gradually press up to the ceiling until your thumbs touch one another, above your head. Release back down.

Continue repeating part 1 and part 2 in a se‑ ries for 12 to 15 reps.

1 8 | SBQnow.com

Step 3: Push through your heal, and return back to starting standing position.

Repeat 8‑12 times each leg.

To complete the workout, repeat the entire resistance band series three times.

To make it a total body workout, add some cardiovascular movements to the resistance band strengthening series.

For example, once you complete the first set (remember, you are doing three) jump on a cardio machine at the gym for 5-10 minutes. If you are at home, jump rope or do jumping jacks for 2-5 minutes.

Mix It Up!

PHOTO:

ANIKA IMAGO

Routines are made to be broken.

Robison with client

When exercise routines grow stale, even the most avid fitness enthusiasts struggle with motivation and declining physical rewards. According to personal trainer Thomas Robinson, one of the obstacles to maintaining the benefits of—and interest in—working out is in continually finding fresh approaches to exercise. “People often don’t know how to challenge themselves,” he says, pointing out that creativity is an important component to training.

Robinson explains that because our bodies adapt readily to new activities, the same routine ceases to yield noticeable results after a period of time.

To avoid this pitfall, Robinson recommends practicing muscle confusion, which he describes as,“a constant change in work out programs and approaches that do not allow the body to adapt or plateau.”

“Everyone is different,” he says,“but I would suggest some type of modification in the workout within three weeks, even if it’s just adding an additional set or weight.”

Robinson, who has been certified as a trainer since 2005 and currently works with 25 clients, says he never does the same program twice and has even worked with other trainers who have grown bored with their own workouts.

TRY SOMETHING completely outside OF YOUR EXERCISE COMFORT ZONE.

SBQnow.com | 1 9

WINTER WORKOUTS

Balance Your Mind & Body Goals are good for your training success—but realistic expectations are essential.

HERLAN & MEHARG PHOTOS: ANIKA IMAGO

Jennie Meharg, a certified personal trainer, considers motivation to be,“the most difficult aspect of personal training.” “The rest,” she says, “is science.”

In order to track progress and remain mentally engaged in workouts, Meharg instructs her clients to record their sessions in journals for comparison with other sessions in order to identify small improve-

Herlan

Meharg

finding the right balance between working out for sheer enjoyment and,“being a slave to the gym.”

Herlan recommends not overdoing any one activity. She offers an example from her own experience after years of running, saying that she reached a point where she became too concerned with covering a certain distance each day.“It became a chore and I just didn’t enjoy it anymore,” she says.

After taking a break from running, she remarks,“Now I’m ready to run again because I want to, not because I feel like I have to.”

Taking a break when necessary is not only okay, according to Herlan, but also helps prevent muscle injury from overuse. On days when going to the gym seems utterly unappealing, she advises, “Just give your body the break it probably needs and then get back on track as soon as possible.”

“SOMETIMES YOU HAVE TO STEP BACK IN ORDER TO STEP FORWARD AGAIN.”

ments that may otherwise go unnoticed.

Like Robinson, Meharg practices muscle confusion to move beyond the plateaus that everyone experiences.

But for sustained fitness, Meharg also counsels self-forgiveness when it 2 0 | SBQnow.com

comes to natural fluctuations in weight and levels of activity.

“Sometimes you have to step back in order to step forward again,” she says.

Elizabeth Herlan, a certified instructor, emphasizes the importance of

ROBISON, HERLAN AND MEHARG INTERVIEWS BY ANIKA IMAJO

Water Options A wealth of indoor pools in the region offers year-round swimming opportunities.

Jim Miller is a family practice and sports medicine physician, and an active competitor in local, national and international pool and open-water swimming events. He has been coaching and competing in pool and open-water swimming events for years. He took time out of his busy winter training schedule to answer a few questions about the sport of swimming.

What makes swimming such a viable fitness option, especially this time of year?

Winter is a perfect time to get in shape through swimming.

Swimming is a great option when the cold weather prevents or discourages you from pursuing outdoor fitness activities. Swimming success—that is, the ability to feel comfortable swimming laps and get a good workout—is technique driven, so it is best to Miller start in a swimming program such as Masters swimming. Organized swimming programs include emphasis on stroke technique, regardless of the level of ability. They also provide a social setting that is a healthy alternative to winter hibernation.

What are some tips for anybody who wants to get into swimming?

The best way to start in a swimming program is just to get started. Show up!

Find an organized adult swim program or a Masters swimming practice. Introduce yourself to the coach at the practice. If you are uncertain about your ability or have things you need to work on, let the coach know. Masters coaches can work with you on technique. It is far better to learn correct technique early than struggle through with poor technique and become discouraged. Importantly, don't wait until you “get in shape” on your own before joining an organized swimming group.

The swimming program is there to get you in shape.

What can they expect physically?

Swimming is just different. The muscles and techniques used in activities like running and biking do not generally transfer into swimming. Aerobic fitness does transfer, but the muscles used are entirely different, as is the coordination.

So expect to feel awkward. Expect to feel sore. It's just part of refining your skills and getting in shape. The physical benefits of swimming are the unique opportunity to train without joint impact and have equal benefit for the entire body.

Is it beneficial for runners and bikers looking for alternative workouts?

Absolutely. The pool allows any athlete to get a workout that will train the upper and lower body and the important core muscles. Swimming also mixes aerobic and anaerobic training. The injured runner or biker will be able to maintain his or her fitness levels while rehabilitating injuries.

What are some attainable goals new swimmers can set for themselves?

Goal-setting is important for all athletes, but the level of the bar is very individual.

I suggest that beginning goals be based on developing skills first rather than swimming a certain number of laps. For example, a goal may be to learn proper breathing technique—exhaling while your face is underwater and inhaling fully during the breathing phase. Similar goals may be to find proper body balance in the water (chest pressed down, hips on the surface), to learn a new stroke, or to feel your core muscles engaging when you swim. After those early achievements, goals can be set around either a distance swum or an amount of time spent in the pool.

Do you have any motivation tips/advice (especially for winter months)?

While it is cold and bitter outside the pool remains warm and inviting with new challenges for all athletes. What’s

more, if you join an organized swimming group, you'll receive the benefits of companionship and camaraderie. Masters swimming practices aren't all about swimming back and forth in the pool with your head in the water.You will have fellow swimmers doing the same workout as you and chatting before the practice, between intervals, and afterwards.

Boy, can they chat! You will share the experience of a challenging practice together. And you may even share a few bagels together after practice.

Where to Make a SPLASH The ACAC Fitness and Wellness Center of Richmond in Midlothian is the perfect place to start your winter water activities. While the outdoor water areas closes in October and wonʼt be open again until April, a 50‑meter in‑ door pool plays host to exercise classes, swimming lessons, and of course, lanes for lap swimming. Children are welcome to join the Dolphin and Barracuda clubs to practice their endurance and perfect their swimming abilities, while their parents can join the Mas‑ ters swimming group and work on their own techniques. The ACAC also offers clinics to help youth and teens enhance their abilities and stay in shape. If you arenʼt looking for a class, do not threat, this eight lane pool will always have room for those that just want to swim some laps and meditate.

Over in Hanover County, the Burkwood Swim and Racquet Club suits the aquatic needs from adult to tot. Their 25‑yard indoor pool offers year‑round swimming courses, aerobic programs, and lap lanes reserved just for those who need to swim away the cold weather blues. Where Burkwood really shines is with the Burkwood Aquatic Club. If your child is looking to get into competitive swim‑ ming, Coach George Massey and his team have spent years training medal‑worthy swimmers and continue to train dedicated swimmers all year. For those not looking to compete, swimming lessons are offered dur‑ ing the winters which range from basic classes to developmental swimming for children under ten. Children between ten years and 13 are welcome to join the noncompetitive school and work on improving their tech‑ nique before they hop on track for competi‑ tive swimming.

BY NATHAN WOOD

SBQnow.com | 2 1

PEDAL POWER

HOW MANY BICYCLISTS DOES IT TAKE TO POWER A LIGHTBULB? ON F EBRUARY 20TH, COMPETITORS IN THE SECOND ANNUAL PEDAL POWER EVENT WILL FIND OUT THE HARD WAY AS THEY CONVERT THEIR SWEAT INTO ELECTRICAL ENERGY AT

E NDORPHIN FITNESS.

P

edal Power challenges participants to endure 30 minutes of intense pedaling on stationary bikes set up to generate electricity.Teams of two, with the encouragement of the training staff, will compete to see who can produce the most watts; with first-, second- and third-place prizes to be awarded in a men’s division and a women’s division.

In the course of last year’s inaugural event, the cycling efforts of eight teams yielded nearly 1,100 watts, powering the fitness facility for the duration of the competition. But according to event founder and organizer Ethan Seltzer, Pedal Power 2010 will surpass last year’s competition in both scope and ambition. This year, Seltzer hopes to enlist the participation of 10-20 teams that will provide energy to run not only the lights and stereo, but also two cook tops with which local cooks will transform locally grown produce into brunch.

Seltzer, who describes the event as, “a family-friendly cycling competition that really serves to educate the public about sustainability,” says he was inspired

2 2 | SBQnow.com

BY

to launch Pedal Power a couple of years ago when he became aware of the Innovate or Die contest sponsored by Google and bike manufacturer Specialized. In-

ANIKA IMAJO

Power is also holding a separate contest whose winner will be announced on event day. A cargo bike, donated by Madsen, will be awarded to the contestant

“A family-friendly cycling competition that really serves to educate the public about sustainability.” novate or Die challenged entrants to create machines that would run exclusively on human pedal power.

“I have a personal passion for conservation and sustainability,” Seltzer explains, emphasizing that he wanted to make a difference in a way that would be fun, not “preachy.” Thus motivated, he founded Pedal Power, Inc., which was formally designated as a non-profit organization this year. Proceeds from the event will be donated to TechReach of Central Virginia, a non-profit organization that donates refurbished computers to people who cannot afford to buy them and that promotes a no-landfill, reuse policy.

In this spirit of sustainability, Pedal

who has submitted the most compelling video explaining why he or she should receive the prize. The idea, Seltzer explains, is to give the bike to someone who will trade in his or her car for it.

“We’re trying to literally take one car off the street,” he adds.

Submissions for the contest, not to exceed three minutes, may be e-mailed to info@pedalpwr.com and more details about Pedal Power 2010 may be found at http://pedalpwr.com/page/ Event-Day-Details.aspx

Sarah Boyd, R.D. Ukrop’s Registered Dietitian

We pride ourselves on having delicious, healthy food choices throughout our aisles.

In fact, Ukrop’s won the first Supermarket News Whole Health Enterprise award, which honors leaders in health and wellness. Along with nutritious food, we have Registered Dietitians who can help you meet your health and wellness goals. Call (804) 340-3005 or (800) 272-9683 for information or to schedule a nutrition counseling session.

Get Healthy by Eating Right with Ukrop’s.

Full Circle: Only at Ukrop’s.

A delicious way to save on natural and organic products.

A NEW KIND OF BIKE

EXPANDING BEYOND THEIR ALREADY IMPRESSIVE PORTFOLIO OF ARCHITECTURAL

AND INDUSTRIAL DESIGNS AND FABRICATIONS , THE INNOVATIVE FORCES BEHIND THE

RICHMOND

COMPANY

T EKTONICS D ESIGN GROUP

ARE NOW EMPLOYING

THEIR ARSENAL OF TALENTS IN DESIGNING BICYCLE FRAMES .

F

ueled by the efforts of two of the firm’s partners and bicycling enthusiasts—Hinmaton Hisler and Damon Pearson—Tektonics Design Group creates customized Trials, mountain, and road bike frames, becoming one of only two bicycle builders in the area.

ing balance and control.

With its venture into this specialization, Tektonics Design Group enters a field that is sparsely populated on a global scale. According to Hisler, there are only approximately 20 to 30 companies throughout the world that make Tri-

Caelifera, the suborder of insect to which the grasshopper belongs, aptly describes the look and function of the long, seatless frames used in observed Trials biking.

“In general I feel we try to utilize to the fullest our own cycling experiences to inform our product designs,” says Hisler, who designs Trials bike frames under the company’s Caelifera division.

Caelifera, the suborder of insect to which the grasshopper belongs, aptly describes the look and function of the long, seatless frames used in observed Trials biking. Trials biking, which enjoys popularity primarily in Europe, is a form of mountain biking in which the rider surmounts challenging obstacles through jumping and skillfully execut2 4 | SBQnow.com

als bike frames.

Hisler adds,“Caelifera has worldwide recognition as one of the only sources of custom Trialssin frames and one of two aluminum Trialssin frame builders in the United States. Caelifera,” he says,“boasts as many international customers as domestic customers.”

Notably, Caelifera has been commissioned to design three Trials bikes to be used in the Cirque du Soleil’s production in Orlando, FL, says Hisler, who worked directly with the rider to create frames suitable to his specific perform-

BY

ANIKA IMAJO

ance style.

Negotiating the business hurdles present in the industry and the considerable expense of key materials, the designers are working with a manufacturer in Taiwan to produce their frames and facilitate distribution throughout Europe.

Eventually, they hope to design bikes for mass consumption while continuing in-house production of customized frames.

Tektonicsʼ other forays into bike devel‑ opment include the design and fabrica‑ tion of the fitment bike in collaboration with cycling retailer 3Sports. The fitment bike prototype (shown here) is fully ad‑ justable and can accommodate a range of geometries from a small mountain bike to a large road bike. The frame is adjustable for real‑world comfort. A wattage meter in the bottom bracket meas‑ ures the rider's effi‑ ciency. Maintaining the look of an actual bike, traditional steel tubing comprises the bulk of the design with custom machined hardware and fittings created in‑house.

READY FOR THE CHALLENGE OF A DUATHLON?

SEAN CUSACK HAS SERVED ON THE ORGANIZING COMMITTEE FOR THE MCDONALDʼS ITU WORLD DUATHLON CHAMPIONSHIPS AND USAT DUATHLON NATIONAL CHAMPIONSHIP AND HAS BEEN NAMED SPORTS BACKERS VOLUNTEER OF THE YEAR. HE HAS BEEN A COACH ON THE SPORTS BACKERS MARATHON TRAINING TEAM FOR THE PAST FIVE YEARS AND RAN THE BOSTON MARATHON IN 2008. HE IS AN AVID CYCLIST AND RUNNER. SBQ ASKED SEAN A FEW QUESTIONS ABOUT THE CHALLENGING SPORT OF DUATHLONS AND HOW OTHERS CAN GET INVOLVED. How long have you been participating in duathlons?

Since 2005. I have done 10 or 11 duathlons in‑ cluding races in Maryland, Ohio and North Carolina. I would race more if there were events available locally.

PHOTO:

BRIGHTROOM

How/why did you get into it?

I bought a bike for cross‑training. That spring I heard about the 2005 3Sports Duathlon and signed up. I had not ridden a bike consistently since 1982. I was hooked immediately.

Last year Richmond Multisports stepped up and added two more to the calendar which was great. Hopefully others will fol‑ low suit and we can get a number of duathlons in the area which will fuel added interest and make training for them worthwhile.

What are the benefits and challenges of these events?

The challenge of a duathlon, like any multi‑ sport race, is pacing each segment correctly.

It's very easy to hammer the bike segment and have nothing left for the last run. De‑ pending on the length of the event, that last run can be very humbling if pacing has not been smart. With a 5K or running race, there is very little "equipment" required. With a duathlon, you introduce a bike, that greatly increases some of the logistics. When I arrived at the race site for my first duathlon, I took my bike out of my car and realized that I had left my front wheel in the garage at my home.

Luckily I lived close to West Creek. Making sure you don't forget anything is an added challenge.

What are the benefits of a training team?

The Duathlon Training Team provides many benefits to our athletes. The first is an organized and planned approach to training. For many of our athletes, this training team is their first exposure to multi‑sport racing. Training for two sports at the same time is much different than training for a marathon or 10K. We have to take the time available for training and fig‑ ure out how to use it most effectively. The Duathlon Training Team also spends a large amount of time on the rules and finer points of multi‑sport racing. There are nu‑ merous rules involved in Duathlon that someone new to the sport may not under‑ stand. We make sure everyone under‑ stands the key rules before race day to avoid penalties or disqualification. We have numerous clinics during the training pro‑ gram. Obviously a huge benefit of any training team is the sense of camaraderie that develops and keeps our athletes mo‑ tivated, plus we have a blast!

How do you train?

I still use cycling as cross‑training for my running unless I am preparing for a spe‑ cific duathlon. Therefore my cycling has not improved a great deal. It's difficult to train consistently for a duathlon due to the lack of events. Before 2009, there were about 3 duathlons per year in the area.

What do you do nutritionally for training up to and during the event?

I don't spend much time worrying about nu‑ trition. Leading up to an event I will change my diet slightly depending on the duration, expected weather and my goals, but it is not a focus for me. I like beer, burgers, fries and pizza too much.

Have you always been into fitness growing up? Is your family active?

I was active growing up, we used to ride our bikes all over Northern Virginia during the spring and summer and play football, etc in the yard. During college I became very seden‑ tary and was not active until I realized how unhealthy I had become at my 39th birthday.

Things have changed dramatically over the past 7 or 8 years. My daughter is co‑captain of the basketball team at St. Gertrude High School and my wife walks for exercise regu‑ larly and enjoys the YMCA 10K Training Team.

What do you like about Richmond events?

The duathlons produced by Sports Backers have been very different than the other duathlons I have raced. In my experience, duathlons were always small without much vibe. Even the Powerman events in North Carolina and Ohio were kind of ho‑hum.

Sports Backers has taken it to a whole new level with the National Duathlon Festival con‑ cept. It has become a big event and intro‑ duces many more people to the event each year. Many more people have been exposed to duathlons thanks to the National Duathlon Festival. Hopefully we can continue this great event in some format going forward.

Tips for others who are considering a duathlon event?

I won't use the corny̶Just Do It. But you should. Duathlon is great; there is nothing like the first time you jump off your bike and run out of transition. If you've done it, you understand. If you haven't done it, try it. I won't say you'll like it, but you'll be hooked.

Duathlon Training Team is a great way to dip a toe in the multi‑sport pool without having to swim!

SBQnow.com | 2 5

T H E

A R T

A N D

D I S C I P L I N E

O F

GREEK PHY

2 6 | SBQnow.com

C R E A T I N G

Y O U R

SIQUE

HOWARD

TOWNSEND

IS

A

WEIGHTLIFTER WHO IS NEARLY FIN‑ ISHED HIS STUDIES AT

VCU

CRIMINAL JUSTICE. AFTER

FOR

SCHOOL

HE HOPES TO TAKE HIS PASSION FOR WEIGHTLIFTING̶THAT BEGAN AS PART OF

NAVY SEAL

PREP TRAIN‑

ING̶AND TURN IT INTO A CAREER AS A PROFESSIONAL BODYBUILDER.

LOTS OF PEOPLE HAVE A CURIOSITY ABOUT THE SPORT, BUT MAY NOT BE SURE HOW TO GET INTO IT OR DE‑ CIDE IF ITʼS RIGHT FOR THEM.

THE

WINTER MONTHS OFFER THE PER‑ FECT OPPORTUNITY TO DO SOME RE‑ SEARCH ON A POTENTIAL NEW CHALLENGE.

TOWNSEND

SHARES

SOME OF HIS KNOWLEDGE AND EX‑ PERIENCE ABOUT WEIGHTLIFTING AND WHAT IT MEANS TO HIM. INTERVIEW | PHOTOS BY ELLIOT CRANE (REMEMBER THAT THIS IS PRESENTED FOR INFORMATIONAL PURPOSES. IF YOUʼRE PLANNING TO MAKE A TOTAL CHANGE IN YOUR DIET AND FITNESS ROUTINE, CHECK WITH YOUR DOCTOR AND OTHER EXPERTS TO MAKE SURE ITʼS RIGHT FOR YOU.)

SBQnow.com | 2 7

can be very detrimental to attaining any goals. But going the right way can be very healthy and also help you achieve a lean, toned, and muscular physique.

How did you get into weightlifting?

I was in my early teens when I got into the idea of being a Navy SEAL, and I started doing a lot of running and a lot of calisthenics and lots of pushups and climbing rope and stuff like that. That got my base musculature at a young age.

From there I was always athletic and always active in sports. When I was 19 years old, I just decided I was going into fitness and bodybuilding and see what I could do there because I just loved training so much and loved being in the gym. I love the feeling of setting a goal to lift a certain weight and getting that goal achieved.

What are the nutritional concerns for someone starting out weightlifting?

Assuming the goals are to tone, develop lean muscle mass and maybe lose some fat tissue, a concern would be to attain an appropriate protein level in the diet on a daily basis. One gram of protein for each pound of body weight would be the base line requisite for maintaining muscle mass. Two grams of protein a day for each pound of body weight would help gain muscle mass.

What advice do you have for beginners and those who haven’t worked out in a while?

My advice would be to not overdo it with the training.

Don’t neglect your sleep.

You need 8 hours of sleep.

Nine hours is really ideal.

Don’t neglect your water intake. And nutrition is really the determining factor on how far you will be able to go towards achieving your goals. Training is impor-

tant, but you can only go as far as your body will take you. If your immune system is down because you haven’t slept and eaten properly, then it’s not going repair all the damage you’ve done to muscles to grow them bigger and stronger.

Keep a moderate to low carbohydrate intake. You want to keep sugars low in particular. Glucose is the highest on the glycemic index. Your pancreas in response to sugar will secrete insulin. This will develop fat growth. A diet high in sugar is also unhealthy because it creates insulin resistance.

What are some of the things that you attribute to the success that you’ve had?

For me it’s been trial and error. I’ve been lifting now for almost ten years with weight-resistance training and calisthenics. I did SEAL team training in Richmond with John McGuire and that was pretty much my starting point. I was 15 years old and I’ve done a lot of things wrong and I’ve learned the hard way via injuries, poor nutrition, not seeing the results in the time that I should have.

Don’t shy away from healthy fat. Obviously fat is the most efficient way to achieve any energy level as there are 9 calories in 1 gram of fat as opposed as 4 calories in a gram of carbohydrates or protein. So going the wrong way with fat

What keeps you going during tiring and painful moments in your workout?

Having a sound positive attitude and being able to visualize my goal. Imagining that I’m already there and the feeling for whatever it is that I might be headed

2 8 | SBQnow.com

towards whether it’s a bodybuilding competition—which is my personal goal—and getting a contract with a major supplement company or just having a body that looks right at home, on a beach or just getting attention that way and getting confident.

What advice would you give for setting up a weight-training schedule?

It always goes back to your goals. If you have a baseline goal that you are going to set up--let’s say you want to lose ten pounds and hit a certain number of repetitions in the gym on a certain exercise.

You should be going to the gym at least 3 times a week. I would always recommend a baseline of 3 days a week for an hour to an hour and 15 minutes. Otherwise you’re really not going to be putting the time that I think is really necessary not just to develop the physique but to get the idea of what your doing. I try to get in there 5 to 6 days a week. I’m 240 pounds now and my target weight is 270. I am at about 12% body fat. It’s a lifestyle change.

What do you enjoy about the process?

I enjoy the process of training. I love the workout. I feel like it’s something I am very good at. It is something that has been a constant in my life for nearly 10 years. The weight is always there and I see how many doors have been opened for me because I lift weights, whether it’s in athletics or socially. I could do secu-

rity at clubs and things like that. People listen to me a lot more when I talk. I love to train. It’s a discipline. It’s an art really if you think about it. You’re trying to build this physique that looks like a Greek sculpture. It’s competitive at the same time and it builds discipline and self-esteem.

MOUNTAIN GIRL WHILE

BY

NATHAN WOOD

MOST ELEVEN‑YEAR‑OLD GIRLS ARE PLAYING WITH DOLLS OR LISTENING TO

THE JONAS

BROTHERS, HANNAH POWELL WAS SETTING GOALS. SHE DECIDED ON A

WHIM THAT SHE WANTED TO CLIMB TO THE TOP OF THIRTEEN DIFFERENT MOUNTAINS THAT ESTIMATED A HEIGHT OF

I

ve always loved hiking and the outdoors…and I wanted to spend more time with my family,” she says.

When parents Lisa and Lewis Powell heard of Hannah’s desire, they hoped it was a passing fancy, but Hannah remained persistent with her goal.

“We in no way wanted to deny Hannah her dream,” Lisa explains. The family agreed to the climbs and made plans by contacting Exum Mountain Guides and Ryder-Walker Alpine Adventures. “We took every possible precaution,” Lisa adds.“We made sure to always have an experienced guide.When hiking at these heights, you can’t go in blindly.”

Hannah, her parents, and little brother Luke headed to Telluride, Colorado that summer to start their climb.

“The days were long,” Lewis says.

13,000 FEET OR HIGHER̶WHILE SHE WAS STILL 13.

“Setting out at dawn, it feels like you’re on a StairMaster physically. You really have to reach down for mental strength to keep going.”

The terrain was steep, and the air was dangerously thin. The family often experienced headaches just from the altitude. There were times when both Hannah and her mother fell while climbing, but they never stopped pressing on. As a reward, Hannah witnessed her first herd of mountain goats and some of the most spectacular views on the planet.

In the summer of 2009, Hannah wanted to do more than just make her own dreams come true, she wanted to assist other people. With the support of her family, Hannah asked friends and relatives to help her raise money for char-

ity by pledging funds for her next climb.

If she could complete her journey, donations would go to four different organizations: St. Catherine’s School, St. Christopher’s School, St. Mary’s Episcopal Church, and the Powell-Cochrane Endowment for Economic Education at Collegiate School.

So how did the 8th grader do?

In August of 2009, Hannah and her dad journeyed to Wyoming to conquer the Grand Teton. At 13,775 feet, the 13year-old reached her 13th summit.

She succeeded in not only reaching her personal goal, but raising nearly $6,000 for her charities.

So, what is next for Hannah?

“I had tons of fun, and want to hike more, but I’m going to focus on school and the sports I play for now.”

SBQnow.com | 2 9

THE CALENDAR

January 16-18 Monument City Classic, Girls Volleyball Tournament (GRCC)

February 21-27 Davenport Company LLC North American Open (Squash) 27-28 Kicker's Club Invitational (Soccer)

March 5-8 CAA Men's Basketball Tournament (Richmond Coliseum) 6-7 CAA Youth Basketball Tournament (GRCC) 9-13 VHSL Boys & Girls State Basketball Championships (Siegel Center) 12-14 Jefferson Cup Boys Soccer Tournament 19-21 Jefferson Cup Girls Soccer Tournament 25-26 Anthem Health & Fitness Expo/Ukrop's Monument Avenue 10k Packet Pickup 27 Ukrop's Monument Avenue 10k

April A pril 2 24–25, 4–25, 2010 2010 www.duathlonnationals.com www .duathlonnattionals.com