reach new Heights
26.2 miles of nutrition Brain Food activeacadiana.com October 2015
Full Body Workouts
marathon bucket list
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Colby Albarado, Publisher Andrew Ward, Editor in Chief Contributors Lizzie Ellis Yvette Quantz Chris Baker Kate Rountree Claire Salinas Dr Malcolm Stubbs, M.D. Andrea Andrus Ethan Smoorenburg Katie Frank Megan Eimers Amanda Nyx Laura Palubeski Nick Hilden Shellie Tull Laura Behenna Crystal Amelco
Thea St. Germain Owner Theaâ€™s Dance Academy
On The Cover For all inquiries contact: Andrew Ward email@example.com P.O. Box 80876 Lafayette, La 70598
Reach New Heights
Our Fight: Women in MMA
Marathon Bucket List
04 Letter from the Editor 06 Local Events 08 Opportunistic Exercise 10 Reach New Heights 12 Geaux Bike 14 26.2 Miles of Nutrition 18 Marathon Bucket List 20 Full Body Workouts 22 Brain Food 24 HIIT is it Safe? 26 Too Much of a Good Thing
28 Our Fight: Women in MMA 30 HIIT: New Extremes 32 Pumpkin Spice Fitness 36 Strength Training for Cyclists 38 Krav Maga: Fitness & Self Defense 40 Cyclocross 42 Upcoming Events
FROM THE EDITOR
tarted thinking about what would be something to write about this issue, and then started thinking back to all the things I’ve written before. Then I started thinking about how long we’ve been on this Active Magazine trip, and realized this is our 12th issue. OUR 12th ISSUE. It’s been one year since we started, one year since we imagined this magazine, one year since we decided to assist in the healthy living change going on in Acadiana. Some of us know that a year can drag on, if things are slow in your life or if you’re climbing towards a fitness goal that takes a little while to get there. It’s only day 3 of that 30-day challenge??? For the rest of us, a year FLIES BY, filled with work, kids, life, kids’ life, kids’ sports, new houses, old houses, more work, more work, you get the picture. But I think it’s good to stop. Look back at what you’ve accomplished in the past year. Look back and maybe realized you ARE in better shape, that you did hit a new PR, that you took steps in the right direction. Little moments of self reflection are important, to understand that if you break it down, every year has its own defining moments. Ok… went down a serious road for a second. The point is, take a minute today and look back at how the PAST year has defined who you are and what you want to do in the COMING year. Might like what you see and what you want to see from yourself.
Andrew Ward / Editor-In-Chief
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Tips Halloween for
hat is the first thing that comes to your mind when someone says Halloween? If you are anything like me, you are thinking about candy corn, apple cider, or another sugary treat. Halloween can make people trying to live a healthy lifestyle worried. Halloween potlucks at the office and trick-or-treating with the little ones tempts us with unhealthier choices than we are accustomed to the first part of the year. You may even wonder - is it possible to cope with the temptation of Halloween without taking all the fun out of the holiday? I say: Absolutely! Opportunistic Exercise can help you combat the extra weight usually gained during Halloween by adding movement to your holiday plans. The Opportunistic Exercise method challenges you to look at your current activities and alter them in order to move more, and in turn, burn more calories. Try these 5 Opportunistic Exercise tips to combat the temptations this Halloween: 1. Walk with your kids while they’re trick-or-treating. On average an adult walking for one hour will burn approximately 150 calories - that equals the calories in two snack size boxes of Milk Duds! (source: caloriesperhour.com) 2. Focus on Halloween activities other than eating. There are lots of options available, from hayrides to haunted houses to festivals. Choose one that your family will enjoy and where everyone can be active. 3. Host your own Halloween party. By hosting a party on Halloween night, you can control the menu (think oven-roasted pumpkin seeds instead of chips and queso) and even have a dance party with friends to add extra movement to your night.
4. Turn chores into Opportunistic Exercise. When it’s time to get the house in shape for the holidays (or for your Halloween party!), set a timer on your cell phone for 10 minutes, and then see how much of your house you can clean moving quickly before the buzzer goes off. 5. Don’t Be a Zombie! Sleep is important, even on Halloween. Sleep helps you stay healthy, while also decreasing your risk of heart disease and obesity. If you start trick-or-treating right as the sun is setting you can still get the recommended 7-9 hours in that night.
Have a healthy, fun and safe Halloween!
Andrea Andrus is a Certified Health Coach with a passion for living her life to the fullest and bringing as many women along with as she can! Andrea received her Health Coach Certification from Dr. Sears Wellness Institute, and she also holds a Bachelor’s degree from the University of Central Florida and a Master’s Degree from the University of South Florida. If you want to learn more about Andrea check out her website at www.andreaandrus.com or follow her on social: @akandrus and @opportunisticexercise.
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NewHeights KATIE FRANK
Photography: David Hebert If someone were to say the words delicacy and fitness in the same sentence, you may not think of ascending a vertical surface using modest gear and flat-out muscle power. This enterprise has a gutsy undertone that has long since been a hobby of rugged, free-spirited thrill-seekers. Could this also be your outlet for physical benefit? Who could describe climbing as delicate? Those who decide to personally confront gravity have earned reverence for their undertakings; doing so with as little outside help as possible gives new meaning to the combo of integration,
decisive foresight, and strength. With spending most of the time considering where to place the hands and feet to escalate, this is a true physical puzzle. One could even say that voyaging the climb can hone your problem-solving skills. We are blessed with most of the equipment to move in any direction. The speed and distances may differ, but we are able to explore diverse planes of movement. How exciting! And with more movement patterns, comes more dynamic energy expenditure and muscle use. Keep in mind that using limbs simultaneously helps create a solid foundation (core) for improved balance, energy efficiency, and keeping injuries at bay. The low impact on joints adds to the anti-injury campaign as well. My fitness journey truly began when I realized that upper body strength was as important as its lower counterpart. Ever pick up on the fact that people of all disciplines despise “leg day?” For whatever reason, I find myself to be the complete opposite. I marvel at the true beauty of hip strength,
produced so synergistically with the rest of the body. More than likely due to simple respect of the aesthetics involved with biomechanics, this admiration draws my interest to bipedal propulsion in any direction. Rock climbing encompasses a variety of styles, equipment, and atmospheres. In fact, the form and experience of the climbers has a significant effect on psychological and physiological responses. The physical benefits may be obvious; however, the extent that you think and feel about the climb matters as well. In sports where there is a threat of physical harm, the influence of anxiety is taken into account and can alter performance. Areas of decision-making, confidence, and simple vigor will allow your endorphins to flow.
I’d like to top my endorphin rush with some serotonin sprinkles, please. With any natural ability to do something, one can add elements of competition (with others or yourself) to see just how far the human body can go. In fact, the specific embodied experience of rock climbing was integral to the development of a key Romantic facet, visionary power. This sport has been around for centuries, putting true symbolism to overcoming, conquering, and literally reaching the top. Thinking an extreme way to reach your fitness goals? The Rok Haus, located at 109 Grand Ave. in Lafayette, is an indoor climbing gym that allows those of all ages and level of experience to scale the walls without traveling far from home. Staff member Annie Cormier was gracious enough to provide pictures and a wealth of information. The helpful staff can guide you through your climb and confirm your newfound confidence. And for the weathered climber, happy clambering.
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x u a e G Bike Claire Salinas
Geaux Bike UL is an organization that was founded last fall when a student’s love for cycling and lack of information lead her to take action. Club founder and president, Leilani Theriot, explained, “We are a student organization at the University of Louisiana at Lafayette and we have a passion for cycling. We’re on a mission to spread that love around Lafayette, both on and off campus. We’re also very into biker safety and educating everyone on UL’s campus about how to use bike lanes properly, be a cautious driver and a cautious cyclist.” Aside from providing biker safety education to cyclists on campus, the group goes on weekly midnight bike 12
rides every Friday. Part of Theriot’s reasoning for founding the club came from her own unfamiliarity with the rules of the road. “It all started because whenever I came to UL as a cyclist, I didn’t know how to properly use a bike lane. I was new to cycling and campus and I was always using the sidewalks, because I was afraid to use the bike lanes. That’s when I caught up with Transportation Services, and now I’m kind of set up as an opinion leader, so cyclists can come to me and feed off of my information on how to bike properly. I want students to feel like they can come get information from someone their own age.” Cycling is prevalent on
UL’s campus, and the administration has been supportive by installing bike racks in various places, but cycling can still has its risks. Theriot explained, “A lot of
my close friends have gotten injured on bicycles and have gotten hit by vehicles, so they don’t ride bikes anymore. It saddens me for sure because I’m so passionate about
cycling.” In July, a report was released by the Centers for Disease Control and Prevention, which rated Louisiana as third in the nation for bicyclist deaths. To combat these stats and the risks of cycling on campus, the UL PD is partnering with Geaux Bike this fall to launch a campaign to increase biker safety. Public Information Officer for UL PD, Billy Abrams, explained, “We’re always looking for ways to make sure people stay safe. Sometimes that can be challenging, especially during the fall semester when there are over 17,000 students enrolled.” Abrams recommends following a few rules of the road to ensure safety for bikers and automobiles: 1. Be aware of conflict zones. If cyclists are in their lane, cars have to yield to them while merging 2. Wear proper gear, color coordinated and reflective clothing to ensure you can be seen 3. Make sure your bike has all the proper safety markings
4. Follow all the laws of the road: stop for stop signs and traffic lights, and wait for the arrow to turn 5. Walk your bikes if traffic is congested 6. Remember pedestrians have the right of way on the sidewalk To ensure the effectiveness of the campaign, Abrams and his staff sometimes have to issue citations, but their main concern is getting the word out about how to stay safe on the road. “We still occasionally see people going the wrong way[I the bike lanes], so we stop and have a talk with them and just encourage them to follow the current rules. We point them in the right direction and advise them of the website, but unfortunately sometimes we have to enforce the rules.” Abrams is hopeful the campaign will help shed light on any uncertainty for both bikers and pedestrians. “I hope everyone can end up on the same page, because in the end we want everyone to get home safe.”
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26.2Miles of Nutrition Kate Rountree RDN, LDN
Having just completed my third marathon in Santa Rosa, CA, strategies for midrace fueling are fresh on my mind. Runners, triathletes, and the like often ask me if midrace fueling is necessary and, if so, what types of fuel should be used. Let’s take a moment to explore when midrace fueling is needed and which products work best. As I have discussed in previous articles, carbohydrates are the primary fuel source our bodies use when participating in endurance events. Midrace fueling is often time necessary for cardiovascular exercise lasting 90 minutes or longer. Our muscles can only hold a limited amount of carbohydrates even if we carb load the weeks/days leading up to an event. Therefore, frequent replacement is necessary. In addition, the faster an athlete runs or cycles the higher percentage of carbohydrates will be used for fuel. As our bodies deplete muscle glycogen during extended periods of exercise, it increasingly relies on blood sugar for energy. By consuming rich carbohydrate sources during activity, blood sugar levels will maintain normalcy and your muscles will have a consistent, reliable energy source. Current recommendations are consumption of 30-60 g carbohydrates per hour in the form of liquids, gels, jelly beans, or combination of these in order to prevent “hitting the wall” or depletion of blood sugar and muscle glycogen. Let’s explore some of the fueling products on the market and their nutritional breakdown. Traditional sports gels, blocks, jellybeans, and gummies (CLIF, Gu, Hammer, PowerBar, Honey Stinger, Huma): These are typically comprised of 2 carbohydrate sources, most often maltodextrin and glucose. However, some new products are beginning to use either glucose or maltodextrin in combination with fructose from fruit because of the increased GI tolerance of fructose for some athletes. These products typically contain 20-30 g carb/packet. The benefit to using gels, gu, beans, blocks is the quick delivery of carbs to replenish sugar in blood and muscle. Consuming water with these can quicken that delivery. The current recommendation is that a run14
ner/triathlete should consume one of these products within the first 45 mins-1 hour, then every 30-45 mins thereafter. The downside to these products is GI intolerance for some. Over the course of a marathon, a runner may consume up to 5 packets of these products, which introduces a large amount of sugar into the gut and, in turn, can cause GI distress. Traditional sports drinks: These products offer carbohydrates in the form of liquid sugar, which allows for fast digestion and quick delivery into the bloodstream while offering a hydration source at the same time. It is recommended to choose drinks with a 6-8% carbohydrate solution. Twelve-16 fl oz will provide the recommended 30-60 g carbohydrates/ hour. The downside to these products is that it may be difficult to consume this quantity while running. In contrast, cyclists may actually prefer this delivery. Generation UCAN: This product is relatively new to the market. It is a no sugar added powdered drink product comprised of Superstarch, which is a non-GMO, corn derived carbohydrate source. The manufacturers claim that there is very little insulin production after consuming their product because the digestion of the carbohydrate is drastically slower than that of sugar containing products. Because of this slow digestion an athlete would not have to consume as much, as frequently in order to achieve the same blood sugar stabilizing results as some sugar based products. They offer mainly drinks, but do have some bars available, as well as, electrolyte replacement drinks. I cannot give you a personal account of how effectively this product works to maintain energy, but there are several professional athletes that tout its success. The key to using these products is practice. During training, try out different products on the schedule you plan to consume during the race. You can base that schedule on the recommendations given above. You will feel much more confident going into a long race knowing that you are ready with the types of fuel that you are certain give you the biggest return without any risk of intolerance. For more detailed refueling information, feel free to email me at email@example.com
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Athens Classic Marathon
Megan Eimers Experience the race where marathons allegedly got their start by running the Athens Classic Marathon in Greece. This race starts in the city of Marathon, where you will pass by iconic sites such as the tombs of Athenian soldiers and wind along the coast through Nea Makri before ending in Athens.
Tokyo Marathon February
Asia’s largest marathon attracts huge numbers of runners each year and it’s no surprise as to why. The course takes runners through Tokyo’s past, present, and future with views of the Imperial Palace and the Tokyo Tower.
Kilimanjaro Marathon February
Under the watchful eye of Mt. Kilimanjaro, runners will wind their way through the town of Moshi Tanzania, with scenes of banana and coffee plantations. The chance to experience the wildlife and unique culture of the area is appealing for many marathon runners who like adventure. Exploring the Serengeti or taking a trip to Zanzibar is also a must-see for runners who sign up for the race.
The annual Great Wall Marathon in Tianjin Province, China sells out extremely quickly and it’s no surprise as to why. Runners get the chance to race through secluded and rarely visited areas of the Great Wall, taking in panoramic views. If you are up to conquering over 20,000 steps over varied terrain, the Great Wall Marathon should be on your bucket list.
Honolulu Marathon December
BMO Vancouver Marathon
Big Five Marathon June
In Limpopo, South Africa, the Big Five Marathon attracts runners from all over the world who want to experience the wildlife of the African Savannah. The course takes runners through the Entabeni Game Reserve, giving them the chance to see Africa’s most popular game such as elephants, rhinos, lions, and buffalo.
Great Wall Marathon May
This marathon begins at the top of Vancouver’s Little Mountain and allows you to take in striking views of the city. The race begins in May, when Vancouver’s flowers are in full bloom as you run through scenic city sites and magnificent shoreline views. The BMO Vancouver Marathon was named a Top 10 Destination Marathon by Forbes.com and is Canada’s most scenic urban marathon.
As the fourth largest marathon in the world, runners should sign up for the Honolulu Marathon quickly in order to secure their spot. The exotic locale of Hawaii is what makes it a popular honeymoon destination, but marathon runners will be able to take in the beautiful scenery in this race as well. The stunning views of Honolulu’s shoreline, state parks, and Iolani Palace are absolutely breathtaking. Make sure that you get there well before race day because the luau with Hawaiian music and dancing is not to be missed.
FULL BODY WORKOUTS
Nick Hilden When it comes to getting the most out of your workout, the traditional method isn’t enough. What do I mean by traditional? You know – go to the gym five or six times a week, target different parts of your body each day, repeat. Sure, that routine will deliver results, but there’s a catch – it only works if you maintain a rigid schedule. If you find yourself busy and miss a day, it can throw your entire program off. So what’s the solution? Maximize your gain and minimize your gym-time by using full body workouts.
Giving It All You Got Calling it a “full body workout” might actually be a bit deceiving, as very few 20
exercises will utilize every muscle in your body. Also called a “total body” or “compound” workout, the goal isn’t really to use every muscle, but rather as many as you possibly can in a single movement. Consider a bicep curl, which is great for building the biceps, but little else. Substitute that for a compound exercise like chin-ups, and you suddenly throw your back, shoulders, and abs into the mix. There are several benefits to thinking full-body:
1. Reduced Time Commitment. It isn’t difficult to understand how an exercise that forces you to use more muscles will result in faster calorie burn and muscle
growth. When you use several major muscle groups at once, it requires a lot more energy to coordinate the motion, provide oxygen to the muscles, and lift the weight – that translates into increased calorie loss. At the same time, it means pushing your muscles to work more often. Isolating a particular muscle once a week simply doesn’t provide the frequency for real gains. In the end, full body exercise means faster results, and less time in the gym.
2. Increased strength. If you’re trying to achieve pure strength, you need to lift the most weight possible. By using exercises that demand more total body effort to successfully complete a lift – like deadlifts or squats –
you force your body to pack on more strength in order to compensate and make the motion.
3. Break through plateaus. Nothing can be more maddening than going to the gym day after day with seemingly no results. If you’re going to avoid hitting plateaus, you need to work variation into your routine, and full body workouts make it easy to include slight adjustments that effect big change. With isolation workouts, on the other hand, all you can really do is cycle through different exercises that all accomplish essentially the same thing. With a minor manipulation of a full body workout, however, you can completely adjust the entire movement.
4. Less stress on your central nervous system. Exercise puts a lot of strain on your central nervous system, and if you don’t give it time to recover, you might notice that you’re feeling fatigued and that your entire workout is hindered. As we mentioned earlier, full body training allows for less gym time, meaning more time for your CNS to recover.
5. Easier at-home workouts. If you’re going to perform a long series of isolation workouts, you usually need specific equipment to perform each one. But since a total body workout requires less variation between lifts, it also requires less equipment. With dumb-
bells alone you can perform many highly effective compound exercises. Finally, full body workouts help take the risk of boredom out of your routine. Instead of performing the same motion again and again, a series of compound movements can provide much-needed variation. After going through the same motion just a handful of times, you can jump straight into another total body exercise, then another, delivering a change of pace that will keep your workout from going stale. So stop being so single minded. From spending less time in the gym to getting more out of your workout, full body exercises deliver results that isolation simply can’t match.
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Brain Food 2. Carbohydrates
New research shows that the brain is like a muscle, it actually gets stronger with practice. Just as we need to feed our physical muscles for optimal growth and performance, the same principles lies true with why we need to feed our brain. The human brain requires certain nutrients to function at optimal levels. This month is all about brain food. The essential nutrients your brain needs to operate at it’s best as well foods you can eat for better memory and brain function. Have any questions? Send me an e-mail!
Nutrition Fundamentals for Brain Function 1. Fats Specifically good fats such as omega-3 fatty acids and unsaturated fats. Did you know 60% of the brain is actually made of fat? Fats in the brain actually assist in transmitting and receiving information. Eating enough good fats from foods such as salmon, nuts, and seeds will actually help the brain function better and processing and retaining information. Good fats also help with depression, whereas intake of saturated fats, linoleic acid, and trans fatty acids are linked to an increase in depression.
Specifically complex carbohydrates. Carbohydrates are the primary energy source for the brain. Eating a diet rich in complex carbohydrates will help ensure that a steady state of glucose is being carried to the brain, helping you stay alert and thinking clearer. Eating a diet rich in complex carbohydrates such as whole grains, oats, sweet potatoes and brown rice will also provide fiber, B-vitamins, vitamin E, and other essential nutrients for optimal brain function.
3. Protein Protein provides amino acids, which Pare the building blocks used to form neurotransmitters. Neurotransmitters communicate information from our brain, to our body. For example, the amino acid tyrosine, found in foods such as meats, cheese, and eggs, is used to make dopamine, the neurotransmitter that helps control the brain’s reward and pleasure center. Proteins also aid in cell communication within the brain.
4. Micronutrients Please do not let the term “micro” fool you into thinking these nutrients are not essential for brain health. While you only need small amounts of these nutrients, your brain and memory function would diminish without them. • B-vitamins such as B12, B6, and Folate are vital for producing energy for
the brain as well as fabricating neurotransmitters such as serotonin and GABA. B-vitamins are found in whole grains as well as leafy green vegetables. • Zinc is essential to learning and in the formation of memory. While there is still a lot of research going on in regards to zinc and brain function, one thing scientist have learned is that zinc deficiency in children are associated with learning ability, apathy, and lethargy. Alcoholism, schizophrenia, and Wilson’s disease are related to zinc levels. Zinc is found in oysters, red meat, chicken, beans and nuts. • The plant compounds, phytonutrients, have also been linked to brain health. Researches have found that phytonutrients may protect memory function.
5. Water Water is essential for every body function, including brain health and function. Did you know that being dehydrated can result in a 10% cognitive decline? Dehydration will decrease blood flow circulation, which will impair brain functioning and memory. This is why it is important to drink water throughout the day, and not wait till you are thirsty. Dehydration will impact school and work performance because it can lead to fatigue, dizziness, and poor concentration. For optimal brain performance, it is recommended to drink water throughout the day and not wait till thirst becomes an indicator.
7 Foods to Boost Brain Power: 1. Wild Salmon - High in omega 3 fatty acids and DHA (an essential amino acid for brain health). Consuming 4 oz of salmon twice a week can help your brain function and reduce neurological disease. 2. Blueberries - Blueberries are an antioxidant superstar! This power food is packed with anthocyanins, flavonoids and are speculated to help protect brain cells from free-radical damage. Studies in animals have found that blueberries help prevent age-related memory loss. Add blueberries to your oatmeal, yogurt, or enjoy for an after meal dessert! 3. Eggs - Besides being an excellent source of protein, essential amino acids, B vitamins and zinc, egg yolks are one of the best sources of choline. Choline is essential to the brain to fire neurotransmitters related to memory and mental clarity. Start your day off
with an egg to help increase memory retention and mental focus. 4. Oysters - High in zinc, iron, selenium, and magnesium, essential nutrients linked to memory and focus, oysters are a top brain power food. Next time you are at your favorite seafood dining spot, enjoy some grilled oysters as an appetizer! 5. Walnuts - Walnuts are considered a top brain food by many health experts and for good reason. Walnuts are a number of nutrients essential for brain health, including omega-3 fatty acids, antioxidants, vitamin E, and folate. The nutrients packed in walnuts can also help boost memory, fight depression, as well as help with insomina. Go ahead and add some walnuts to your oatmeal, salad, or enjoy as a mid afternoon pick me up! 6. Oats and other whole grains Rich in complex carbohydrates and B vitamins, whole grains will help supply a steady state of glucose to the brain,
which is essential for brain function. Low blood sugar can result in decrease in overall energy, and mental focus. Start your day off with a bowl of oatmeal topped with blueberries and walnuts...talk about a brain food power meal! 7. Coffee - The caffeine in coffee stimulates the central nervous system and can improve memory and mental function. If coffeeâ€™s not your thing then try green or black tea for the same mental boost.
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High Intensity Interval Training
Is it Safe?
Although you may have heard it called something different, high intensity interval training or HIIT is the number one fitness trend of the last 2 years, according to the American College of Sports Medicine. Programs such as Crossfit, P90X, Insanity, and many others base their workouts on this style of training. It involves intense bursts of energy followed by short periods of rest. Crossfit, in particular, also involves Olympic style weightlifting. As popularity has increased, with more people participating, so too have injury rates. So the question is… is it safe? Well that is a difficult question to answer because of two reasons. The first is there are many factors of any exercise program or participant which can create a risk of injury. Secondly, few studies have been completed to evaluate these programs from an injury risk standpoint. One study from the Journal of Strength 24
and Conditioning Research published in 2013 specifically tried to address this issue with Crossfit training. The findings reported were based on a survey of 132 Crossfit athletes. Researchers found that 73.5% of participants had sustained an injury that had prevented them from working, training, or competing. Of these injuries, 9 required surgery. The injury rate reported is similar to sports like Olympic weightlifting, power lifting, and gymnastics but less than contact sports like rugby. Surprisingly, however, this is the same rate of injury for general fitness workouts. They also found that shoulder injuries accounted for 25% of injuries reported. Also of note, in 2012 the Canadian military released a general order asking personnel not to participate in HIIT. This was because a few personnel developed a rare but potentially life-threatening condition called exertional rhabdomyolysis. They required hospitalization, and most of them had been taking part in a CrossFit workout. Exertional rhabdomyolysis is the breakdown of muscle fibers, leading to a large release of the protein myoglobin into the bloodstream. This can result in serious kidney damage and even death. So to answer the question “is it safe”? My answer to that question is a qualified “Yes!” However a few points should be made and you can judge and decide if it right for you. • HIIT is not for everyone. Evaluate your goals and be realistic with your current level of fitness before deciding whether to try it. • Modify the intensity of the work intervals to a challenging level for YOU! Focus on finding your own optimal intensity as opposed to keeping up with other participants.
• HIIT workouts are more exhaustive than steady state workouts. Therefore a longer recovery period is often needed. • Not all HIIT programs are the same. Some incorporate lots of weightlifting or body weight exercises, while others focus on running, core, and calisthenics. Find the one which is right for you. In conclusion, I would emphasize that there are many benefits to HIIT and they have become popular for many reasons. But as in any sport or fitness program injuries will and do occur. So be smart and listen to your body. Create realistic goals, start slowly, and gradually advance yourself. Longer recovery periods are a must and proper diet and hydration are equally important. So have fun and give HIIT a try!
DR. MALCOLM J STUBBS M.D. Dr. Stubbs is Board Certified by the American Board of Orthopedic Surgery, a Fellow of the American Academy of Orthopedic Surgeons, and fellowship trained in the field of Sports Medicine and Arthroscopic Surgery.
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Too Much of a
G STRON Life THE
Lizzie Ellis, NASM-CPT
enters for Disease Control and Prevention guidelines say adults need at least two and a half hours of moderate activity, like brisk walking, or an hour and 15 minutes of high-intensity aerobic activity, both paired with two sessions of resistance training per week. This is the baseline. Thirty minutes of walking, five days per week and lifting some weights. Pretty standard and in a perfect world where we had no vices, ate like we’re supposed to and didn’t sit at a desk all day this might even be enough to stay fit and trim. Of course, living in the land of excess and extremes means this simply isn’t enough for some of us. Myself included. That’s not to say the CDC guidelines are meaningless. It’s a good starting point for someone who was previously sedentary and can jumpstart weight loss along with proper nutrition. Moderate exercise is shown to lower the risk of diabetes, heart disease and even some cancers. Those are all worthwhile benefits, but if you’re like me you crave more. You want to thrive and not just survive. Whatever your motivation, you want a challenge. You want to get your butt kicked, compete, be red 26
in the face, sweaty as hell and gasping for breath. These days more and more people are turning to this sort of extreme workout. CrossFit, HIIT, Bootcamp, ultra-marathons, obstacle racing. Pick your poison. Perhaps the most popular form of “extreme” fitness, and you could even say the one that started the craze, is CrossFit. With it’s almost cult like following it has whipped even the most reluctant gym goer into shape. It is an effective modality and has encouraged more people to hit the gym. I especially love what it’s done for women and weightlifting. The rise of CrossFit has not been without controversy. While CrossFit is a highly effective method for weight loss, changing body composition and improving aerobic capacity, it has gotten a bad wrap for being potentially dangerous and some believe too extreme. The Ohio State University conducted a study several years ago examining the effects of a CrossFit workout on aerobic capacity and body composition. Not surprisingly, the results were favorable showing that this type of training can improve these areas, but it’s noted nine of the 54 test subjects dropped out due to injury or
overuse. This isn’t exactly a damning finding, but it does show that, if not executed properly, you might hurt yourself. But guess what? Do any form of exercise wrong or to the extreme and the odds of hurting yourself grow? You know what form of exercise causes more injuries and leaves the majority of participants in pain regularly? Running. Yet, more people than ever are signing up for marathons. I don’t even like running, but still ran a marathon. I was intrigued by the challenge and the extreme nature of it. I was also in constant pain. One year after that marathon when I was at the physical therapist’s office he asked if I thought I ever fully recovered from the marathon. No, no I had not. Studies have shown that too much aerobic activity can cause serious heart problems. We’ve all heard the stories of experienced and otherwise healthy endurance runners dropping dead of a massive heart attack at the finish line. This is certainly not the norm, but it is another example of too much of a good thing.
With the rise of extreme fitness has come the growth of obstacle races. Races like the Tough Mudder, Spartan Race and Warrior Dash. By nature, these are dangerous races. Jumping off platforms into murky water, climbing high walls with no sort of safety net, crawling under electric fences and doing it all with a thousand other people trying to beat you. There have been stories in the news about several participants who have been killed during these races and reports of outbreaks of infectious diseases thanks to that murky water and mud. Until recently, there has been no governing body to oversee and regulate these races. The USA Obstacle Racing Association appears to have been established, but judging by their website hasn’t done much yet. I’ve participated in a small, local obstacle race twice. There was mud, high walls, wading through water, crawling under barbed wire and various other obstacles. It was extreme enough for me, but I never felt unsafe or at-risk to really seriously hurt myself. I did have a moment of panic trying to climb up a narrow, slippery pipe. I dove into the pipe thinking I’d scurry up, but I couldn’t get any traction and started to panic. It was narrow and dark and people were behind me. Luckily, a friend had gone through it ahead of me and she grabbed my arm to help me through. That experience was enough to end my run with obstacle courses. I’m also terrified of heights and don’t like getting scraped up for “fun.” Taking your fitness beyond the CDC guidelines can be a great thing. After all, progression is what keeps the results coming. The key is knowing when you may be doing more harm than good. If you enjoy running marathons and it makes you happy then keep doing it, but don’t ignore that knee pain. Keep crossfitting, but learn how to recognize when you’re
too fatigued to throw up your 1RM snatch. Learn how to back off when necessary. Competition is great, but shouldn’t come at the expense of an ACL tear. Make sure your coach is knowledgeable enough to provide proper programming to avoid overuse injuries. If obstacle courses are your thing, then keep at it, but be careful and don’t forget you could die if you fall off that climbing wall. Know your own limits and know that there is a fine line between extreme and dangerous.
Our Fight: Amanda Nyx
few short years ago, the idea of a woman headlining a fighting event would have been unspeakable. Today, Ronda Rousey is rising to become the number one name in women’s sports worldwide. While women’s boxing has gained steam, mixed martial arts (MMA) has taken much longer to bring women into the ring. The signing of Rousey at the tail end of 2012 by MMA giant Ultimate Fighting Championship (UFC) was long past due. In three years, she has remained undefeated and become one of the most sensational fighters to enter the Octagon, even beating the biggest names in men’s boxing, such as six-time winner Floyd Mayweather Jr., to become the first MMA fighter, male or female, to win the Best Fighter ESPY award in 2015. That’s all well and good for Ronda Rousey but what about the rest of us? The truth is, women like Rousey and a handful of other amazing female fighters have opened doors long locked to women. Training for women’s boxing and MMA styles is becoming more and more accessible, and more women are stepping into the ring (or the cage) to prove their moxie. In 2012, women’s boxing was adopted as an Olympic sport, finally putting an end to the last remaining allmale Olympic competi28
Women in mma
tion in the summer games. It is an epic time in history for all women’s sporting events, but especially for women’s martial arts, which has been fighting (ironically) for legitimacy and, in many countries, legality for hundreds of years. Fight trainers are taking on more and more female clientele, and organizations like the UFC are signing an increasing number of women for some of their biggest events. Women’s fights are no longer seen as gimmicky publicity stunts but as legitimate competitions, which means training for female fighters is becoming a serious endeavor.
opening to them.
Fortunately, much like any sport, the groundwork for an interested athlete can be done with minimal equipment, so long as the dedication is present! Cardio kickboxing classes have been around for ages, and companies like Title Boxing are making huge strides in lowering the entry barrier for women through innovative boxingbased group exercise classes that combine familiar boot camp style training with actual boxing gloves and bagwork. Either class style provides a loose framework in which to get acquainted with the movements and physical demands that would typically be present in an actual MMA fight, so curious women can start exploring a world that is rapidly
Once an understanding of and a love for the sport is established, you might start thinking about getting into this exciting division of women’s sports! Or, maybe you just want to get your sweat on like a true champion! Kickstart your training with this 20minute boxing inspired workout! With minimal equipment required, this workout is quick, dirty, and portable! Just like you’d see in a fight, each round takes three minutes, and give yourself one minute of active rest (keep moving!) between rounds. Be sure to take some time to cool down and stretch afterwards!
As strength and endurance build, more intense and sportspecific training can begin, even without a personal trainer or a licensed boxing coach. Ample resources exist for work on technique and basic training, and the proliferation of accessible gyms across the country makes it easy to institute routines for strength and endurance training. Of course, if you do get serious about becoming a competitive fighter, it’s best to find a trainer who knows the sport and can work with you to achieve that nextlevel edge!
now get out there and answer that bell! Round 1: Jump Rope It’s that simple, jump for three minutes! Mix up your jumping, but keep it moving! If you don’t have a rope, you can always mimic the turning motion as you bounce.
Round 2: Plyometric Legs Do each exercise for 30 seconds, then go back and do them all again for another 30 seconds! As you can progress, try holding an additional weight as you perform each exercise to increase the difficulty level. Jump Squats: Just like regular squats, but add a little pop up into the air when you rise. Scissor Jumps: Perform a standard lunge, then jump up, switching legs in the air, to land in a standard lunge on the opposite leg. Lateral Hops: With your feet together and facing forward, jump sideways, getting your knees up high. If you have a low bar or other barrier (start low, then work up as you get stronger), try jumping over the bar for an added challenge. Round 3: Shadowboxing Work each punch combo for one minute. Keep your hands in front of your face when not throwing a punch (protection!) and keep your eyes up as if you were staring down your opponent the entire time! Jab-Cross: Stand with your non dominant side towards your “opponent” and your dominant side dropped back slightly (boxing stance). The forward hand is your jab hand, the dominant hand is your cross. Snap your jab hand out, turning your thumbs down as you throw your punch, then pull it back as quickly as possible. As soon as that jab hand returns, throw your cross punch, once again turning your thumb down as you punch.
Jab-Jab-Cross: Throw your jab twice, quickly as possible, before throwing your cross. Jab-Cross-Hook: Add the non dominant hook to your combo. Keeping your elbows tucked in and using your core (not your shoulders) to throw the punch, hook your jab hand around to the side before landing the punch as if you’re trying to go around your opponent’s hands.
Round 4: Upper Body Just like legs, do each exercise for 30 seconds before performing a second set.Push Ups: However you need to get it done on your knees, hands in, hands out, just keep pumping. Tricep Dips: Start in a seated position with hands shoulderwidth apart behind you and legs stretched out in front. Extend your arms so your butt is off the floor; if possible, find a chair, bench, step, or other secure edge on which to position your hands for maximum range of downward motion. Bend your elbows and lower yourself slowly as far as your position or strength will allow, then extend your arms to return to the starting position. Be careful not to lock your elbows when you extend. Crab Walk: No, seriously. This is a great exercise for the upper body. Hold your body up by your hands and feet shoulderwidth apart, chest facing upwards, and walk forward and backward by moving alternate arms and legs (right arm, left leg; left arm, right leg). Keep your hips and chest pressed upwards, away from the ground.
Round 5: Core Perform each ex-
then draw your right knee into your chest and kick it back out quickly. Alternate knees as fast as you can. High Plank: Hold high plank position for the full 30 seconds. Keep your body in a straight line don’t let your back sag or your butt stick up! Side Plank Right: Supporting your upper body on your right elbow, bent at 90 degrees directly under your shoulder. Your chest should be perpendicular to the floor. Stack your feet and push off, holding your side up away from the floor. Use your nonsupport hand on your hip to help stabilize, or extend it straight above you for added challenge. Side Plank Left: Repeat on the other side! Leg Lifts: Lie down on your back with your legs extended. Lift both legs together from the waist, as high as you can, keeping your shoulders on the ground. Lower to starting position, then repeat. It is very important to keep your lower back pressed firmly against the floor when performing any exercises in this position! Do not allow the momentum of your legs to pry your lower back off the floor, as this is a quick route to injury. If you suffer from lower back issues, try substituting bicycle crunches or another lower core exercise instead. V-Crunches: Sit with your back at a 45 degree angle to the ground. Lift your legs to 45 degrees as well, straight out if you can, bent at the knees if that is more comfortable. Crunch your upper body and lower body together at the same time, then return to the starting position.
ercise for 30 seconds. Hold your core tight throughout, keeping your body, especially your back, in a straight line and don’t forget to breathe! Mountain Climbers: Start in high plank position (just like a push up), 29
HIIT Crystal Amelco
The name high intensity interval training denotes a pretty extreme workout but these days extreme workouts are taken to a whole new level. The fitness culture has gone primal, evolving into a what would seem to be preparation for a zombie invasion. Long gone are the times of aerobics and spandex. People are wielding chains and 50 ft of rope, flipping monster tires and swinging sledgehammers. Traditional HIIT workouts are intense and very effective. They are perfect for our busy schedules since they deliver results in half the time. They burn fat and build muscle. All in all, high intensity intervals are, in my opinion, this generation’s answer to staying physically fit and fabulous.
NEW EXTREMES BUT, if you feel you have to keep up with the masses why don’t you try out this extreme HIIT workout. I’d be surprised if you don’t feel like wearing war paint and hunt with a spear when you’re done.
The Moves Explained
This workout will include four different moves and they need to be performed correctly for effectiveness and safety. You wouldn’t want to injure yourself while doing this workout so I suggest practicing the moves and feeling comfortable doing them at a slow pace before you tackle them at full speed. Make no mistake, this workout must be done at full speed or you can’t call it HIIT.
Plyo Pushup- For this move you don’t need any equipment, its pretty extreme on its own. To make it super extreme, for all you crazy people, try these with a weighted pack on your back. This move begins with a basic full body push up (no wimpy knees here people). Instead of the traditional controlled slow push up, you are going to explode your torso off the ground, keeping your feet on the ground and your body straight from ankles to
shoulders. Quickly clap your hands together and return your palms to the ground, returning your body to the traditional push up position, nose to the floor. The key here is to catch yourself after the clap before you fall flat on your face.
Loaded Sled Push- For this move you will need a weighted sled with about 50 lbs loaded on. In order to do this move without hurting your back, you need to keep your back from rounding and use your legs and hips for strength, not your arms. This move should be done quickly but not to the detriment of form. Keeping your back straight is more important than speed. If you can barely move the sled, lighten the load.
Medicine Ball Slam with Jump Squat- As the name implies you will need a medicine ball for this move. The ideal weight would give you enough speed but leave your muscles screaming at the end of the workout. To start, bend your knees slightly and hold the medicine ball over your head. Using your core and your arms, bend at your waist and slam that ball to the ground like you are really wanting to
crush something. Get mad with this one. Squat down and pick the ball back up, then explode off the ground into a jump squat. Land with the ball overhead into the beginning position with strong legs and a flat back. Rinse and repeat.
Battle Rope Double Wave to Grappler Throw- This move requires a set of thick training ropes and something to anchor it to or wrap around. This is a two part move and you’ll alternate between moves for ten reps each until the time is up. Both moves require your feet to be planted on the ground about shoulder width apart and your knees bent about 45 degrees. Throughout the entire circuit, keep your core and legs strong. These will burn in your arms, your abs, and your quads. You’ll love it. The first move, the double wave, requires you to hold the handles of the ropes, one in each hand, and swing both arms up and down, making the ropes dance like the waves of the sea. The second move, the grappler throw, you’ll be throwing the ropes around like a figure eight, twisting your torso to each side as you throw the rope to that side.
Now that you have the moves down pat, its time get into action. Be prepared to sweat profusely and feel intense muscle burn but you need to push through it and I guarantee by the end of it you’ll feel like a boss. Complete each move in sequence for 50 seconds each. Rest for 2 minutes. Repeat 3 times. This workout will only take you 16 minutes but will make you stronger and in better shape than any hour long trip to the gym.
Fitness Throughout the Summer months we have constantly wished for the weather to get cooler as every day we become drenched in sweat in the blink of an eye. It’s here now! However, changes in the weather can have an effect on your health and wellness. If we are proactive regarding our well-being than we can continue on with our routines as normal so that the climate will not create bumps in the road that can prevent us from progressing with our fitness goals and daily tasks. I would like to give standard operating procedures on how to prepare yourself for these cooler months both in and outside of the gym to make sure that Mother Nature doesn’t put you in timeout.
As temperatures drop our bodies will have natural responses to adapt. However, an overload can be detrimental to our immune systems. I like to recommend a specific wellness cocktail that we can consume to do our part in assisting our body which has gotten us from point A to point B for so many years. Let’s start with the basic supplementation. We have all heard about pounding Vitamin C to cure the common cold, but maybe we can use a specific source to prevent it in the first place. Instead of only Vitamin C, I recommend taking one serving of the dietary supplement, Airborne, in the morning with breakfast. Airborne contains a blend of vitamins and minerals that work in congruence to aid in immune support at the cellular level while also nullifying the effects of harmful free radicals. In addition to Airborne, I also suggest taking one serving of Vitamin D which can further aid in immune support by increasing the absorption of the vitamins and minerals found in Airborne. My “secret” cocktail would be one serving of Airborne and one serving of Vitamin D with breakfast. You will now have a healthy and alert body which will allow you to go throughout your day with no surprise sniffles. Now 5pm has arrived and we are ready to hit the gym! Precautions must first be taken so that you are not placing dysfunction on top of fitness. This is especially important during colder months as we can be
more prone to minor aches and pains becoming long-lasting injuries. We have to warm up and stretch so that our bodies can further adapt and prepare for the expenditure we will be putting them through. Stretching will aid in allowing us to have full range of motion while being flexible so that we can push through our training with maximum effort. Some of the main areas to consider for stretching are: your shoulders, hamstrings, and hip flexors. In addition to stretching, doing a dynamic warm up before training will allow for further increases in mobility. Get ready for a big word. Synovial fluid assists in creating a lubricant for our joints. A proper warm up will increase the amount of synovial fluid in our joints so that we can be pain free and put more load on our muscles with reduced friction in our joints. Think of it as WD-40 for your body. Incorporating these tips into your daily routine will allow you to enjoy the colder months without becoming ill while keeping straight on your unique path to success for achieving your fitness goals.
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Louisiana State Championship
WHAT WHEN: WHERE
10 K ROAD RACE, 1 MILE FUN RUN, 10K CHALLENGE FOR 13 & UNDER SATURDAY NOVEMBER 14TH 8:05 A.M. PARC SANS SOUCI 201 E. VERMILLION STREET, LAFAYETTE, LA
C A J U N C U P. N E T
strength training for cyclists Chris Baker The exercises you do off your bike can have a huge impact on how you perform in the saddle. As expected, the most important strength routines for cyclists involve a mix of leg and stability exercises as well as plenty of core training. Many of these routines also require no equipment and can be accomplished using only your own body weight.
Itâ€™s no surprise that your legs should be the focus of your workout. They are constantly in motion while you ride, and are the driving force pushing
you forward. For maximum results, you want to focus on routines that mix together power and stability.
lateral lunge, pulse lunge, or lunge jumps for a plyometric workout.
Another staple of the leg routine, squats will target your hips, quadriceps, and hamstrings. This high power move will build strength in your legs to help power through those tough climbs on your bike, and may even surpass the lunge as the one move you should absolutely not skip. Most people are familiar with the normal squat, but you can also try the wall squat, one-legged squat, and squat jumps.
The lunge is the gold standard for leg workouts, and it hits on every part of the leg that a cyclists uses to pedal. Your glutes and quadriceps will get worked, as well as your hamstrings and calves. Depending on the type of lunge you do, you will also activate your core. Thereâ€™s several variants to the lunge, so you can always move on to a different version if you find your routine getting repetitive. Try the reverse lunge,
Building a strong core will help maintain balance and stability on the bike, not to mention help with common back aches and pains developed while riding.
Planks One of the most beneficial core exercises to add to any routine is the isometric plank. The plank targets your entire core, and helps to build stability and strength. Multiple studies have shown it to be far superior to the average sit-up when it comes to core strengthening. Also, there’s quite a few variants to the plank, so you can rotate them into your workout and never feel like you’re stuck in a routine rut. In addition to the classis forearm plank, you can try the side plank, plank with arm/leg lift, around the world plank, or the twisted knee plank.
Push-ups The classic. This timeless move will always be a staple simply because it is one of the best compound exercises that targets multiple muscle groups, including the entire core. It also has the added benefit of having dozens of variants, meaning you will never run out of unique ways to do this move. Try to focus on full-body pushups like the T-pushup, single-leg pushup, or the awesomely-named Spiderman pushup. Don’t forgot about your upper back as well. Exercises like deadlifts and upright rows will work your core as well as upper back and shoulders and should not be neglected. With the right routines, you will be able to build strength off your bike that will help you roll past the competition while on your bike.
KRAV MAGA Fitness & Self Defense Johanna Fisher I remember my first Krav Maga class. My heart pounded as the instructor called the students to line up. What was I thinking, I am only 5’3 and 120 pounds. I met with the head instructor a couple of times before I decided to try it. He was tall, in shape and rugged in his appearance. Precisely how I imagined him. I could feel the moisture form on the palm of my hands as I wiped them on my pant legs. I remember hearing about Krav Maga on the Simpsons of all places. They poked fun, placing heavy emphasis on kicks to the groin. When I later discovered Krav Maga was the hand to hand combat training system used by the Israeli Defense Force and the single most effective self-defense technique out there, I was intrigued. After an announcement and bowing in, we were running around the mat. I was trying to keep up with the muscular guy in front who I later found out was in law enforcement. The instructor yelled at us to “break into partners for shoulder touching”, so I found a less intimidating college student. I tried to tap his shoulder while he blocked, countered and touched mine.
“Switch” yelled the instructor as I moved to my next partner, a dark haired women who smiled at me. This time I was able to get a shot in! “Don’t just let your partner touch your shoulders, keep your hand up and block!” yelled the instructor. “Switch” I was now partnered with a man who looked in his early 50’s. I had never taken a class with such an eclectic group of students. Before my first Krav Maga class I had never punched or kicked a pad let alone a person. In fact, the hardest part of the classes are not the stress drills which are designed to leave you winded in a way no other fitness classes had before. The mental toughness that is acquired from “combatives”, punches, kicks, knees and elbows, was the hardest to get use to. “Ok guys grab a shield”. I wiped the sweat from my brow as I dragged myself over to the black pads that were up against the wall. “This exercise is called ground and pound, you
are going to stand on the side of your pad and when I yell go I want you to straddle the pad and hit it as hard as you can. I want you to use punches, elbows, palm heel strikes whatever you can as hard as you can” the instructor said as he demonstrated. Since Krav Maga is strike based most of the drills will teach you various punches; palm heel strikes, hammer fists, and straight punches. “Go”, I jumped on my pad and hit it as hard as I could. The instructor yelled continuously “Go, harder, faster”. He
really encouraged us to push as hard as we could. “Stop”. This drills was specifically designed to make you feel confident and less self conscious. It is meant to push you out of your comfort zone and get you ready for the fight, not the flight. Krav Maga is designed to be practical and easy to learn. The premise is to teach people to utilize their strengths against their attackers weaknesses in the shortest time possible. That is why they teach kicks to the groins and eye gouges. Krav Maga is scenario based and in each class you are put into mock situations and taught a defense. If I were attacked by a man I wouldn’t be
able to simply punch him. I would have to respond quickly and tactically to attack his vulnerable parts. I learned to defend against a choke from the front in my first class. I can still remember the sensation from having a mock attacker put their hand around my neck. The adrenalin coursed through my body as I used both of my hands to pluck his away from my neck while simultaneously doing a kick to the groin! Krav Maga is the most extreme fitness class I have ever taken...... and five years later I am still learning new techniques.
More information Krav Maga Worldwide
CYCLOC The Hardest (and Funnest) 45 Minute Race on Two Wheels Laura palubeski
Lycra-clad men and women who rode ribbons of paved road and single track during the warm weather months eagerly anticipate the end of summer. Road bikes and mountain bikes are carefully cleaned and put away in storage. From the back of the garage, another bike is brought out into the sunlight, dusted off and mounted for itâ€™s first of many rides this season. Every fall and winter, thousands of people gather around the country to race cyclocross. Numerous farms, parks and auto raceways are transformed into 1.5 mile circuits where racers must guide their bikes through dirt, mud and gravel trails to the cheers of spectators that come to watch. This particular style of bike racing is not for the fair-weather cyclist, however. Long gone are the warm, sunny days of summer. The sun is lower in the horizon 40
and a rider will often race through rain, sleet, snow and temperatures hovering close to freezing with frozen hands and mud-caked legs.
gap from the racers behind them. The intense and unrelenting nature of this type of racing leaves the rider physically depleted at the end of the race.
Weather conditions are not the only factors that makes cyclocross racing difficult. Unlike other bicycle racing, there is absolutely no rest for the weary. Most courses contain dozens of turns and a few unrideable obstacles and sections to literally keep riders on their toes. Riders are frequently required get off and run their bikes past the sections that cannot be ridden. Additionally, the constant slowing for turns and dismounts requires the racers to break their riding rhythm and sprint back up to speed to keep moving forward as quickly as possible to keep ahead of the competition. A rider might sprint 80-90 times during a 45 minute race in an effort to open a
Professional and amateur races bond over difficult conditions that often will turn a fairly benign course into an epic race. Family and friends can get up close and practically touch their favorite racer. Often times race venues turn into rolling parties where spectators cheer and heckle their favorite riders to keep fighting through some tough conditions. Since the courses are so short, spectators can see the racers complete multiple laps instead of waiting hours for a glimpse of the racers passing by. Are you intrigued yet? You can most likely catch a race not too far from your home. As cyclocross has grown in popularity, races have popped up all
CROSS over the country over the last few years. Bring a cowbell, a warm jacket and be prepared for a good time. If you want to give cyclocross a try, the barrier to entry is relatively low. Someone who is new to this type of racing doesnâ€™t need to have a cyclocross bike to get started. If you have a mountain bike, you can easily try out some races without needing to spend a lot of money. A mountain bike will suffice on most courses. Using a bike that you already have will allow you to get your toes wet and see if this intense yet crazy style of bike racing is for you. Are you ready to dive in and give racing a try? A true cyclocross bike is similar to a mash-up between a road bike and and mountain bike. Cyclocross specific bikes and special tires are typically the fastest, A cyclocross
specific bike for mere-mortals will run from $500 used to $2000 for a carbon framed bike. This bike is versatile and is often used for racing, riding dirt roads and commuting. For most riders and racers, the rewards of a weekend of racing is a mudcaked bike, some blooded knees and a burning desire to turn-around and do it all again next week.
>>>>>>> Cyclocross: A bike race consisting of many laps on a short course featuring pavement, wooded trails, grass, steep hills and obstacles requiring the rider to quickly dismount, carry the bike while navigating the obstruction and remount.
OCTOBER Race Date 10/16/2015, Friday 10/31/2015, Saturday 10/24/2015, Saturday 10/31/2015, Saturday 10/17/2015, Saturday 10/17/2015, Saturday 10/17/2015, Saturday 10/10/2015, Saturday 10/17/2015, Saturday 10/24/2015, Saturday 10/11/2015, Sunday 10/25/2015, Sunday 10/10/2015, Saturday 10/17/2015, Saturday 10/25/2015, Sunday 10/24/2015, Saturday 10/18/2015, Sunday 10/24/2015, Saturday 10/25/2015, Sunday 10/24/2015, Saturday 10/31/2015, Saturday 10/17/2015, Saturday 10/17/2015, Saturday 10/20/2015, Tuesday 10/17/2015, Saturday 10/22/2015, Thursday 10/25/2015, Sunday 10/31/2015, Saturday 10/17/2015, Saturday 10/24/2015, Saturday 10/24/2015, Saturday 10/18/2015, Sunday 10/17/2015, Saturday 10/31/2015, Saturday 10/10/2015, Saturday 10/18/2015, Sunday 10/24/2015, Saturday 10/25/2015, Sunday 10/25/2015, Sunday 10/18/2015, Sunday 10/24/2015, Saturday 10/11/2015, Sunday 10/17/2015, Saturday 10/31/2015, Saturday 10/24/2015, Saturday 10/31/2015, Saturday 10/18/2015, Sunday 10/24/2015, Saturday 10/10/2015, Saturday 10/10/2015, Saturday 10/24/2015, Saturday 10/31/2015, Saturday 10/31/2015, Saturday 10/10/2015, Saturday 10/11/2015, Sunday 10/10/2015, Saturday 10/31/2015, Saturday 09/26/2015, Saturday 09/26/2015, Saturday
Race Name Race Type Capital to Coast: The Great Texas Relay 223M relay Blacklight Run - Austin 5K novelty run Cactus Rose 100mi/50mi 100M, 50M trail run Halloween Hustle Duathlon and 4M Road Race duathlon Hudson's Monster of a 5K 5K run Birmingham Track Club Free Race 10M trail run Komen North Central Race for the Cure 5K run/walk Rivalry Rage 5K - Texas vs OU 5K run Komen Dallas Race for the Cure 5K run/walk 13.1 Marathon - Dallas 13.1M, 5K run Space City 10 Miler 10M run/relay Run for Wellness 5k 5K run Monte Sano 15K 15K run Liz Hurley Ribbon Run 5K run/walk Mutual Mine 50K 50K trail run 26.2M, 13.1M, 10K run | 5K run/ Marathon 2 Marathon fun run Bubble RUN New Orleans! 5K novelty run Graffiti Run - Miami 5K novelty run Ironman 70.3 Miami triathlon Miami Beach Halloween Half Marathon 13.1M run New Orleans Jazz Half Marathon 13.1M, 5K run Ocean Springs Rotary Night 5K 5K run/walk Fort McClellan Credit Union/Janney Furnace 5K run 5K Run Run to Read Benefiting Jean Dean RIF 10K, 5K run Run For Aven 5K 5K run/walk | kids run Halloween Hustle 5K 5K run/walk Lake Nona 13.1 13.1M run The Rising Run 5K 5K run/walk Plano Haunt Jaunt 5K 5K run Living for Zachary HeartBeats Run 10K run | 5K run/walk Live United 5K 5K run/walk US Open Triathlon triathlon | youth triathlon Run For Dreams 5K - Round Rock 5K run/walk Downtown Fall Festival 5K 5K run | kids run Team Seth Foundation 5K 5K run GUSTO Challenge 13M, 12K, 5K run Run/Walk to Break the Silence on Ovarian 5K run Cancer Boxer Boogie 5K run Texas Tough Duathlon duathlon United We Stand for Peace 5K 5K run | kids run Glow the Mall Pink Midnight Madness 5K 5K novelty run Orlando Goosepond Island Half Distance Triathlon half, olympic triathlon Sportspectrum Autumn Breeze 10K & 5K 10K, 5K run Great Pumpkin Run 5K 5K run/walk | fun run Lewis & Clark Ozark Adventure Dash 7M trail run Stephenville Lions Halloween Spooktacular 13.1M, 10K, 5K run Half Marathon 5K for Down Syndrome 5K run/walk The Colony Half 13.1M run Memorial Hermann 10 For Texas 10M run | kids run Run The Woodlands 5K Series 5K run Run The Woodlands 5K Series 5K run WoodsEdge Trail RACE 5K 5K trail run | kids run Florida Halloween Halfathon and 5K 13.1M, 5K run Let's Glow Run - 5K 5K fun run | kids run The Tyler Rose Marathon 26.2M, 13.1M run Beachside Half Marathon 13.1M run | 5K fun run | kids run Clark Gardens Half Marathon & 5K 13.1M, 5K run Run The Woodlands 5K Series 5K run Stonebridge Ranch Kids Tri youth triathlon
City Austin Austin Bandera Bay St. Louis Benton Birmingham Birmingham Dallas Dallas Dallas Houston Houston Huntsville Huntsville Inverness Marathon Metairie Miami Miami Miami Beach New Orleans Ocean Springs Ohatchee Opelika Orlando Orlando Orlando Oviedo Plano Plano Port Neches Rockwall Round Rock Russellville Ruston San Antonio San Antonio San Antonio San Antonio Sanford Sanford Scottsboro Shreveport Shreveport Springdale Stephenville Sunrise The Colony The Woodlands The Woodlands The Woodlands The Woodlands Tierra Verde Tyler Tyler Vero Beach Weatherford The Woodlands McKinney
State TX TX TX MS AR AL AL TX TX TX TX TX AL AL FL TX LA FL FL FL LA MS AL AL FL FL FL FL TX TX TX TX TX AR LA TX TX TX TX FL FL AL LA LA AR TX FL TX TX TX TX TX FL TX TX FL TX TX TX
NOVEMBER AND BEYOND
Race Date 11/07/2015, Saturday 11/07/2015, Saturday 11/07/2015, Saturday 11/08/2015, Sunday 11/14/2015, Saturday 11/15/2015, Sunday 11/15/2015, Sunday 11/21/2015, Saturday 11/21/2015, Saturday 12/08/2015, Tuesday 12/12/2015, Saturday 12/19/2015, Saturday 12/19/2015, Saturday
Race Name Crescent City Fall Classic 5K Golden Fliers 5 & 10 Miler Jungle Gardens 5K Log Jammer Half Marathon Cajun Cup Running Festival Dirty South Marathon Q50 Races Midnight Full Moon 14M/7M Big Easy Running Festival River Roux Triathlon Downtown Christmas Run Cajun Country Half Marathon Monroe Jingle Bell Run Ole Man River Half Marathon
Race Date Race Name 11/01/2015, Sunday Run for the Water 11/01/2015, Sunday DRC Half Marathon 11/07/2015, Saturday Diabetes 5K Muleshoe Bend Trail 11/07/2015, Saturday Spectrum Series:Race 11/07/2015, Saturday Vulcan 10K Run 11/08/2015, Sunday Ironman 70.3 Austin 11/08/2015, Sunday TriRock Clearwater 11/14/2015, Saturday Mayor's Cup 5K 11/14/2015, Saturday Upchuck 50K Trail Running Race 11/14/2015, Saturday MuckFest MS Houston 11/14/2015, Saturday Urban Dare Houston 11/21/2015, Saturday Dirt Trails & Pony Tails 5K 11/21/2015, Saturday Tranquility Lake 50K and 25K Trail Race 11/21/2015, Saturday Big Cedar Endurance Run 11/21/2015, Saturday StepOut Walk to Stop Diabetes 11/22/2015, Sunday Magic City Half Marathon & 5K 11/22/2015, Sunday HMSA Classical 25K and 5K Fun Run 11/26/2015, Thursday Triangle Therapeutics Turkey Trot 11/26/2015, Thursday The Texas Quad: The Walk 11/26/2015, Thursday Houston Turkey Trot 11/27/2015, Friday The Texas Quad: The Waddle 11/28/2015, Saturday The Texas Quad: The Tortoise 11/28/2015, Saturday Kaiser Realty Coastal Half Marathon Charlie's Snake Wrangling 11/29/2015, Sunday The Texas Quad: Marathon 11/29/2015, Sunday Run for Wellness 5K 12/05/2015, Saturday Craft Brew Races - Austin, TX 12/05/2015, Saturday Phillies Stadium Holiday Run 12/05/2015, Saturday Jingle Bell Jog 12/05/2015, Saturday Rudolph Fun Run 12/06/2015, Sunday Run Girl Half Marathon & Relay 12/13/2015, Sunday Dallas Marathon 11/22/2015, Sunday HMSA Classical 25K and 5K Fun Run
Race Type 5K run/walk 10M run 5K run/walk 13.1M, 5K run 10K run/walk 26.2M, 13.1M run 14M, 7M run 13.1M run triathlon 5K run 13.1M, 10K, 5K run 13.1M run | 5K run/walk 13.1M run/race walk/walk | 5K run/walk
City State New Orleans LA Baton Rouge LA Avery Island LA Shreveport LA Lafayette LA West Monroe LA Franklinton LA New Orleans LA New Roads LA Shreveport LA Lafayette LA Monroe LA New Orleans LA
Race Type 10M, 5K run | kids run 13.1M, 5K run 5K run/walk 50K, 25K, 10K trail run 10K run triathlon triathlon 5K run 50K trail run 5K mud run adventure race 5K trail run 50K, 25K trail run 100M, 50M, 50K trail run 5K run/walk 13.1M, 5K run 25K run 10K, 5K run 26.2M, 13.1M run 10K run | 5K run/walk 26.2M, 13.1M run 26.2M, 13.1M run 13.1M, 5K run 26.2M, 13.1M run 5K run 5K run 10K, 5K run 10K, 5K run 5K run 13.1M run/relay 26.2M run/relay | 13.1M run 25K run
City State Austin TX Dallas TX Austin TX Austin TX Birmingham AL Austin TX Clearwater FL Biloxi MS Chattanooga TN Houston TX Houston TX Austin TX Birmingham AL Dallas TX Houston TX Birmingham AL Houston TX Beaumont TX Dallas TX Houston TX Dallas TX Dallas TX Orange Beach AL Dallas TX Houston TX Austin TX Clearwater FL Fort Walton FL Beach Houston TX Houston TX Dallas TX Houston TX
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National BRA Day
BREAST RECONSTRUCTION AWARENESS BENEFIT
Professionals and Breast Cancer Survivors unite to benefit local charities.
Silent Auction, Food, Drinks & More!
Guest speakers FrOM
lantern release at 9pM to honor Breast Cancer Survivors and Patients
RSVP: BraDayLafayette.com Tickets are Limited!