October 2015 - The Events Issue by Austin Fit Magazine

AustinFitMagazine.com

October 2015

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2016 Race Ambassador:

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4.10.16

BENEFITING

Features + Cover Stories

S t ar t i ng on page

Fronting the Finish Line & The Austin Bucket List

In this double feature, AFM interviews three of Austin’s most prominent race directors and also brings the city’s best events to do and see to one comprehensive bucket list

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26 Survive the Festival Season Without Sacrifice A list of tips to staying healthy when faced with the temptation of fried food and late nights

40 Brendan Hansen Profile

A Q&A with the decorated Olympic swimmer reveals what it’s like to retire from one career and begin a new one

64 Tricks to Treat Yourself

When Halloween season creeps up on us, we prefer treats over tricks and the kind of mask that’ll hydrate or exfoliate skin

68 Getting a Grip on Great Gear

A thorough review of training products that are essential for before, during and after your workout

illustrations by David Pfendler

Oct 2015

Departments + In Every Issue

Fuel

20 Vegan Berry Cobbler You won’t even miss the dairy or eggs in this decadent dessert 22 Diet Definition: Vegan If vegans don’t eat meat, how do they get enough protein? 24 Hydration Sensation Freshen up your water with these fun infusion recipes

LIVE 28 Stunt Double: Falling into Fitness

and Adventure

From ziplining with guns to free falling off a 7-meter platform, the Stunt Ranch will show you what you’re capable of 34 Triathletes Stung by Killer Fees As the cost of triathlon racing keeps increasing in Austin, athletes are beginning to wonder why 38 Night Ops An event that fuses fitness, adventure and puzzles will have you running and sweating through the night

LOOK

In Every Issue 10

From the Publisher

From Our Readers

Contributors

On the Web

Fit Focus

54 Fall Shoe Review Check out the best new kicks for the fall season

New to Austin

58 What They Wear Not one outfit fits all activities. Find what’s fitting for CrossFit, Cyclocross and running

FAQ

FEEL

Healthy Bits

Oxygen Treatment For Athletes

TRAIN 73 Anatomy of a Pose: Triangle Stretch, align and strengthen your body with Triangle Pose and Extended Side Angle 76 You Do Know Squat The natural motion of a squat demands attention to technique in order to regain and maintain a healthy range of motion

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Events Calendar

Rides & Races

Discover!

photography by Jacob Bodkin

Sweat out your toxins to perform better and recover faster

Publisher’s Letter

f it seems like there is some festival, run/race, or other eclectic activity going on in Austin every day, you would be right. In fact, there are so many cool happenings that many calendars only show planned events out a few weeks. When one considers the wonderful climate, culture and geography that Austin offers, it is no surprise that each day is filled with so many options. Of course we all know about the big ones, like ACL, SXSW, the Rodeo, Formula 1 and the Trail of Lights, plus the local favorites like the Turkey Trot, Cap 10K, and Keep Austin Weird Fest just to name a few. But what about the myriad less known gems that adorn our calendar which offer such rich experiences? Well, this month AFM is going to explore our picks of really cool events that you might not see on your average Austin calendar, and hopefully we’ll dig up some new ones that will make your day. One of our categories is nonprofit work, and I’d like to use my publisher’s prerogative to chat about a charitable event in which I have a special interest. The Austin 2015 Heart and Stroke Walk may not be one of your top 10, but it is an event that is making a big impact on the health of many in our community and deserves a serious look. As its name implies, it focuses on raising money for the research, education initiatives and support for people affected by cardiovascular disease and stroke. Heart disease is the No. 1 killer in America, and stroke is No. 5. A staggering 40,000 Texans die each year from heart disease and stroke. That equates to one death every 39 seconds from heart disease and one person suffering from a stroke every 45 seconds. With numbers like these, I imagine that like me, many of you have been touched by someone who has been affected by heart disease and stroke. Our team at Austin Fit Magazine sincerely believes that everyone deserves a healthier, longer life, and we are honored to be a sponsor of this wonderful event. New to the event this year is a competitive 5K for those who want to get their run in while supporting the cause. To provide even more incentive, AFM has a special discount code (AUSTINFIT) for registration. For those who want to walk in support of this charity, it’s free and dog-friendly, so come on out on Oct. 17 to the Long Center at 701 W. Riverside Drive at 8 a.m. (the race starts at 9 a.m.) and enjoy the weather, the people and all the good you are doing. It’s also worth mentioning that the folks at the American Heart Association would really appreciate financial support too, so if you want to help with your wallet, you can Google “Lou Earle Heart Walk” to make a donation through our Austin Fit Magazine team member page. Thanks for letting me make my pitch and I hope to see you all at the Heart Walk. In the meantime, enjoy this month’s read on some great Austin activities and so much more. Have a wonderful October and remember to always…

Keep Austin Fit,

COO/Associate Publisher Alex Earle Managing eDITOR Gretchen Goswitz Creative Director Weston Carls Director of Marketing & Communications Carrie Crowe Advertising Consultants Ela Pala, Brian Martinez Graphic Designer Emma Canela Operations & Content Coordinator Devyn Bernal Writers Kelly Arthrell, Shelby Autrey, Carrie Barrett, Devyn Bernal, Colter Bowman, Tony, C. Dreibus, Kim Eagle, Lorin Grant, Tori Jarzabkowski, Nate Turner, Diane Vives, Cregg Weinmann Proofreader Adam Deutsch General Inquiries info@austinfitmagazine.com Advertising Inquiries ads@austinfitmagazine.com Submissions gretchen@austinfitmagazine.com fitfocus@austinfitmagazine.com Event Listings austinfitmagazine.com/events Subscriptions austinfitmagazine.com/subscribe 2201 N. Lamar Blvd., Ste. 220 Austin, TX 78705 p 512.407.8383 f 512.407.8393 Austin Fit Magazine assumes no responsibility for the content of articles or advertisements, in that the views expressed therein may not necessarily reflect the views of the publisher or any magazine employee or contributor. This publication and all of its contents are copyrighted. Austin Fit Magazine is the assumed name of its publisher, Louis M. Earle, who has no interest in the business of Denis Calabrese who operates an exercise program under the assumed name of Austin Fit, which trains individuals to improve their jogging or running skills to participate in marathons. The views, opinions and other representations published in Austin Fit Magazine are not those of Austin Fit or any of its directors, officers, employees or agents.

Lou Earle, Publisher, CEO Please recycle this magazine

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photography by Dennis Burnett

What’s Happening?

Publisher/CEO Louis M. Earle

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From Our Readers

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#KeepAustinFit? Every month, we challenge our readers to show off how they keep Austin fit and you never disappoint us! Thanks to @athleticoutcomes, @davidjbraswell, @gustavoapadron, @salahsays, @vcamara891, and @yoga.barbie for keeping Austin fit! AFM wants to hear from you! Letters should be addressed to Letters to the Editor, AFM, 2201 N. Lamar Blvd., Suite 220, Austin, TX, 78705. Email address is editors@austinfitmagazine.com. All letters should include the writer’s name, address (email included), and daytime phone number. We are unable to acknowledge or return unpublished letters. Letters may be edited for length and clarity. 12 • au st infI tmaga z ine.co m • 10.2015

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Contributors Thank you to AFM’s contributors who make this magazine a worthy source of health and fitness information in Austin. Jacob Bodkin Jacob Bodkin is an adventure sports and lifestyle photographer based in Austin. He grew up on the great plains of Texas and it was flat, really flat. During his childhood, Jacob honed his mountain craft climbing and skiing every chance he could. He sought to share his stories of triumph and defeat with friends and family so he picked up a camera. Photography clicked with him the way being in the mountains did, it felt good to capture these beautiful places and moments. Jacob’s vision is clear, natural, and authentic. Working and playing in the mountains have instilled in him the work ethic to take the work very seriously, but to have a good time doing it. From the side of cliffs shooting images to being drug behind a boat to capture just the right angle for a video, he sees possibilities and not problems. Contact Jacob at Jacob@jacobbodkin.com. Nate Turner, M.Ed., C.S.C.S. Nate Turner is the owner of and director of training for Sport Speed Austin, which specializes in youth and adult sports performance training. Turner is certified by the International Youth Conditioning Association, and the National Strength & Conditioning Association, and holds certifications in CrossFit (Level I) and Underground Strength Coach. In addition, he is a strength and power consultant for numerous Red Bull High Performance athletes. nate@sportspeedaustin.com • SportSpeedAustin.com Kim Eagle Kim Eagle has won the Best Personal Trainer designation from Austin Fit for the past three years. Eagle received her masters in Science and Eastern Medicine in San Francisco and has spent many years helping patients adopt healthier nutrition routines and lifestyles. Her passion for fitness and health led to the evolution of her online personal training and nutritional coaching business Earn That Body! In her free time, Eagle enjoys training for triathlons and marathons, practicing yoga, and spending time with her family. She completed her first Ironman in Texas this year. Jill Watson Jill is a wardrobe stylist who was born and raised in Austin, TX. She is a graduate of the University of Texas with a degree in Textiles and Apparel Design which gives her a unique perspective and expertise in the field. She has worked with a number of Austin's best photographers and brands and loves getting to be part of building Austin's creative community. In her free time you can find her sipping coffee at a local coffee shop or relaxing at Barton Springs. Tori Jarzabkowski Tori Jarzabkowski is a registered dietitian nutritionist, nutrition program coordinator, and teaching specialist at The Fitness Institute of Texas at the University of Texas at Austin. Tori earned a bachelor’s of science degree in both nutritional sciences and dietetics from Michigan State University. She later went on to earn her master’s of science degree at Texas A&M Kingsville, which is where she also completed her dietetic internship. Although Tori has worked with a wide range of clientele in settings ranging from clinical to academic, her passion lies is nutrition education, health communication, and working with those who desire weight loss or weight management. Tori lives in east Austin where she can be found running, experimenting with healthy cooking, practicing yoga, or chasing her dog. 14 • au sti nf Itm agazi ne.c om • 10.2 015

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

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

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

published in Austin Fit Magazine become the property of AFM.

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On the Web What our readers like

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We're more than just a monthly publication. Join us online and on our social networks to see the additional awesomeness we're up to.

The Best of Issue is Back!

It’s that time of year again. Pick your favorites in Austin’s health, nutrition, fitness and wellness community. Head to our website to fill out a survey sometime between now and Oct. 18. You vote, we publish!

Gear Test: Behind the Scenes

AFM contributor and unofficially-official gear tester, Nate Turner, shows us his new favorite foam roller, chalk that reduces mess and a multifunctional rucksack. Check out the video on our website to see these products being put to work at austinfitmagazine.com

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photography by Brian Fitzsimmons

Squatting is a natural movement for us, so why do we struggle with it? Follow along with trainer Diane Vives as she guides you through different variations of squats while focusing on maintaining a safe spine position.

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Fit Focus 2015 Lone Star Le Mans The #17 Team Falken Tire Porsche 911 zips around the tower at Circuit of The Americas during the Lone Star Le Mans. Photography by Kurt Bradley

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

eci afm r

Berry n a g Ve Cobbler

By Kelly Arthrell, Central Market

What You Need For the filling 10 cups mixed berries (blackberries, blueberries, raspberries and quartered strawberries) ¾ cup white granulated sugar 1 tablespoon cornstarch 1 teaspoon ground cinnamon ¼ teaspoon nutmeg 3 tablespoons water 1 tablespoon lemon juice

For the Topping 2 cups quick oats 1 ¾ cups all-purpose flour (you can substitute a gluten-free flour mix here, such as Bob’s Red Mill or Pamela’s brand) 1 ½ cups packed brown sugar ½ cup white granulated sugar ½ cup finely chopped pecans ½ teaspoon baking powder ½ teaspoon baking soda ¾ cup Earth Balance Vegan Buttery Sticks, melted

How to Make It 1. Heat the oven to 350 Fahrenheit. Lightly oil or grease a 9”x13” baking dish, or, alternatively, smaller baking dishes for individual crisps. Set aside. 2. Make the filling. In a medium or large mixing bowl, toss the berries with the sugar, corn starch, cinnamon, nutmeg, water and lemon juice until evenly coated. Pour into the prepared baking dish. 3. Make the topping. In a medium mixing bowl, sift together the oats, flour, sugars, chopped pecans, baking powder and baking soda until well-combined. Add the melted Earth Balance butter, mixing until consistent. Using your hands, crumble the mixture over the berry mixture. Bake for 45 minutes to one hour, or until golden brown. Serve warm or cold, topped with a dollop of coconut whipped cream.

For the whipped cream garnish 1 can of full fat coconut milk (use the thick cream only) 1 tablespoon maple syrup

1. Chill can of coconut milk in the refrigerator for at least four hours, or overnight if possible. Be careful not to shake the can when you remove from refrigerator. Chill mixing bowl and whisk prior to use. 2. Carefully open the can of coconut milk and scoop the thickened cream into the chilled bowl. Reserve remaining liquid for future use. 3. Add the maple syrup and vanilla seeds to the heavy coconut cream, then whisk until the cream is thick and fluffy in texture. 20 • au sti nf Itm agazi ne.c om • 10.2 015

photography by Brian Fitzsimmons

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The vegan diet may require elimination of all animal-products, but that doesn’t mean it’s restricted to a limited variation of food options. Veganism (also known as strict vegetarianism or non-dairy vegetarianism) has grown in popularity over the past 50 years, but has been evidenced to date back to ancient Greece. Today, there are restaurants, food trucks and packaged snacks that cater exclusively to the vegan diet. Imagining a well-rounded diet without animal products might have you under the common misconception that vegans only eat fruit, vegetables and grains. We’ve grown up with the understanding that meat provides a substantial amount of protein, and while this is true, it’s not an impossible feat to find healthy alternative forms of protein that aren’t derived from any animals. Veganism relies on a variety of special foods to supplement the nutrients humans usually get from animal-based products.

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Tofu

Tempeh

Seitan

Tofu is made from pressed soybean curd. It typically takes the shape of a semi-solid block, but is incredibly transformative. Not only can it be used to make faux scrambled eggs, stir fry, and even chocolate mousse, it also soaks up flavors of other spices and ingredients.

Tempeh is made by fermenting soybean curds and then pressing it with a mold to create a more firm consistency. It tastes great when it’s fried, grilled, or sauteed (or any other method commonly used on meat).

Seitan is a low-fat, high-protein food made from cooked wheat gluten. Appropriately nicknamed, “the wheat meat,” the texture and versatility of seitan make it a good chicken substitute.

Keep in mind: there’s s no singledietthatfitbe everyone. People can iet, sensitive abouttheirudcated so it’s bestto be ed false to avoid judgmentor impressions.

Nutritional Yeast Think of nutritional yeast as the cheese substitute in the vegan diet. It’s often mixed with water to create cheese-like sauces or sprinkled dry on popcorn. afm

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Tip! Freezing your leftover fruits and herbs makes for easy grab-and-go ingredients for your infused water.

Fuel

Hydration Sensation By Lorin Peters

or most, hydrating properly is easier said than done. We’re often told we need to drink at least eight cups of water a day, yet many of us don’t even come close. Personally, water bores me, so drinking that much per day is a daunting task. No matter what your excuse, making water taste better or tricking your mind into thinking it’s drinking something else is an easy way to increase your water intake. Learning a few tricks and recipes should get you on the right track, and your body will thank you.

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Just in case you don’t know, or need a reminder, drinking the recommended amount of water each day:

• Optimizes your organ functions and protects them from toxins • Allows your cells to function properly • Transports nutrients and energizes your muscles • Counters dehydration from alcohol, coffee, sweating

• Lubricates your joints • Fills you up so that you eat less (hello, weight loss) • Regulates your bowels

So now that you are feeling the pressure to drink more water, here are some great recipes and tips to make your water taste delicious!

Orange + Ginger + Cucumber ½ orange, thinly sliced ½ cucumber (English Cucumber preferred because it has no seeds) 1 inch peeled ginger, grated or thinly sliced 4 cups filtered water

• Rent and sell water purification machines

Cranberry + Lemon + Basil Tip! In a blender, blend berries or your favorite fruit with a little water and pour into an ice tray. When you are on the go, just pop 4-5 fruit ice cubes into your water bottle. You can also do the same with herbs by freezing them in with the fruit puree or by itself with water.

• Steam distillation purification process

½ cup fresh (or frozen) cranberries 4 basil leaves 1 lemon, thinly sliced 4 cups filtered water

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Apple + Cinnamon + Vanilla Bean 1 apple (any variety you prefer), sliced into eighths, seeds discarded 1 cinnamon stick ½ vanilla bean, split 4 cups filtered water *You can add 2 tsp vanilla extract instead of the vanilla bean. Warm the cinnamon stick prior to infusing.

Tip! Buy an infuser water bottle so that you can take your infusion on the go . (I like AquaDelight and InfuseFruit found on Amazon.com)

THE COOLEST WAY TO GET FIT IN AUSTIN!

Grapefruit + Pineapple + Basil Tip! The fruit in your grocery store’s freezer section is usually frozen at its peak season, so buy it for delicious tasting fruit that is out of season. Frozen fruit also is a great alternative to ice because it chills the water as it defrosts.

½ grapefruit, quartered 8 pieces of frozen or fresh pineapple (about 1 square inch) 1 sprig fresh rosemary 4 cups filtered water *Peel the grapefruit first to avoid bitterness from the rind.

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Fuel

HYDRATION

Survive the Festival Season Without Sacrifice

Hot temperatures and alcohol consumption can spell major fluid depletion for festival fanatics, so staying hydrated is a must. But how much water do you really need? According to the Institute of Medicine, the adequate intake for adult men is 13 cups or 120 ounces of water, while women require 11 cups or about 90 ounces of water per day. If that sounds high, it’s because it is—the average American only consumes 3.9 cups of water per day, according to USDA statistics. Take advantage of the hydration stations at many festivals by bringing a reusable, non-glass water bottle and refilling frequently. While this may result in more trips to the restroom, standing in line beats missing out on the fun because you’re dehydrated. If you grow tired of plain ol’ H2O, coconut water is full of electrolytes— just beware of brands high in added sugar.

Break out the flower crowns and crop tops, because fall in Austin means it’s officially music festival season. Whether you plan on camping out in Zilker Park for Austin City Limits Festival, or heading over to Auditorium Shores for Fun Fun Fun Fest, the city will be abuzz with music and after parties in the weeks to come. The only downside? For a health nut like myself, long days of intense heat, late nights, and one too many Lone Star beers can really take a toll on the body. After being completely unprepared for my first ACL experience (note to self: those really cute boots you thought would be comfortable? They’re not.), I’ve picked up a few tricks from veteran festivalgoers and other nutrition pros. These 5 tips will keep you rocking out from the obscure opening band to the final big name headliner.

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SLEEP If you manage to make it through an entire day of concerts and

photography by Thomas Hawk

By Tori Jarzabkowski, M.S., R.D., L.D.

dancing without wanting to pass out face first into your bed at night, I want to know your secret! For the rest of us, sleep is essential to enjoying the music festival experience. Getting in at least 7 hours of shut-eye will give you all the energy needed to sing, dance, mosh, or twerk your way from show to show. In addition, sleep deprivation has been linked to a slew of adverse health effects, such as increased appetite, decreased cognition, and poor decision making. In fact, a 2009 National Institutes of Health study found that lack of sleep affected the brain and impaired decision making similar to consumption of 1-2 servings of alcohol! In other words, more sleep = more fun and less regret.

prohibit outside food or drink from being brought onto the festival grounds. Yet there are more nutritious options available if you look around, like any of these menu items listed below:

TACOS Fillings: stick to veggies, beans, and/or lean proteins such as chicken or fish Condiments: pick avocado, salsa, or hot sauce over sour cream or cheese

BARBEQUE Meats: choose turkey or chicken over fattier meats like brisket or ribs

Burger: choose turkey, chicken, or veggie burgers, which can be enjoyed open faced (i.e. without the top bun) or bun-less if desired Condiments: Skip cheese and mayo and choose ketchup or mustard instead

• Fresh squeezed juices

For anyone who has never been to a music festival, allow me to describe the food situation to you in one word: FRIED. Yes, kimchi fries and funnel cakes are delicious, but alas, these foods provide little in the way of nutrition. Although there has been a trend in recent years to provide healthier offerings, finding healthy food can seem more difficult than elbowing your way to the front of the stage for your favorite band or finding a girl without a flash tattoo. To make things even more challenging, most festivals

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some sort of deep-fried meat on a stick and a side of fries—what’s a healthconscious fest lover to do? If you can’t get nutritious food on the festival grounds, take a trip to the grocery store and stock up on healthy food to enjoy before and after the shows. For breakfast, try whipping up a veggie omelet with avocado and a side of turkey sausage, or make a hearty bowl of oatmeal with fruit and nuts to keep you full for hours. Easy yet healthy post-show snacks include raw veggies and hummus, air-popped popcorn, and fresh fruit.

and smoothies—while these may be higher in sugar, they provide some hydration, vitamins, and minerals • Fruit cups, nuts, trail mix, and popcorn have been offered at festivals in the past, and provide more nutrients than snacks like potato chips or cookies

MAKE YOUR PREAND POST-FESTIVAL MEALS COUNT So your options are limited to

KEEP A BALANCED PERSPECTIVE

Taking care of your body is important for your health and for getting the maximum enjoyment out of attending a music festival. However, not giving yourself permission to indulge a little can backfire and cause anxiety or even a binge if you buckle under the stress of too many food or drink restrictions. As long as you can treat yourself responsibly and safely, go ahead and enjoy what you’re craving. And if you do overindulge? Don’t let the guilt or disappointment stop you from appreciating the line-up of amazing musical acts. A healthy lifestyle isn’t just about workouts and salads—it’s also about balance, music, and fun. afm

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Stunt Double

Falling into Fitness & Adventure I

You never know your limits until you test them. From ziplining with guns to free falling off a 7-meter platform, the Stunt Ranch will show you what you’re capable of.

t's a beautiful morning for a drive on Fitzhugh Road toward the Hill Country. I've been on this road numerous times for both gorgeous drives and scenic bike rides en route to Pedernales Falls, Fredericksburg and, of course, Jester King Brewery. I've noticed this one particular place hundreds of times and have always thought to myself, “I wonder what crazy stuff goes on back here?” On a random Thursday morning in September, this picturesque drive just south of Austin finally brings me to this place of intrigue, the Stunt Ranch, where I finally get to find out what goes on across these vast acres decorated across the landscape with cars, rope swings, a gazebo and other hidden treasures that the eye can't see from the road. I showed up early with a few other nervous members of the Austin Fit Magazine staff and waited for the sun to begin its rise over the horizon. A few minutes later, a truck pulled up and we were greeted with a hearty smile, a handshake and a couple of Nerf Semi-Automatic Dart guns. “Let the fun begin,” said owner and founder Steve Wolf. “There's fit and then there's stunt fit,” he said. “Let's go get stunt fit!”

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Gulp. What did I get myself into now? Fitness and fun is an understatement for what we experienced that day at the Stunt Ranch. Wolf and his staff are dynamic, knowledgeable and energetic. Talking to Wolf is like spending time with a cross between Evel Knievel, Bill Nye the Science Guy, and a 10-year-old boy. He is equal parts brilliant and fascinating. Clearly, this is a man who has found his passion in life. It's a passion, not just for blowing things up (which is pretty cool indeed), but an extensive knowledge of chemistry, science, film, pyrotechnics and fitness; all of which comes together in one exciting package at the Stunt Ranch. In fact, that's why he opened the Stunt Ranch eight years ago on this 25-acre property he found just off U.S. 290 on Fitzhugh Road. “I was ready to be off the road for a while and, as a science teacher and stunt coordinator, this was the perfect opportunity to give kids and adults a hands-on, captivating science experience mixed with adventure.” There's definitely no shortage of adventure for kids of all ages at the Stunt Ranch, which is why it's becoming a popular choice for everything from school science field trips, corporate team building events, bachelor parties and even weddings!

photography by Jacob Bodkin

By Carrie Barrett

to hit the zipline for some more action We started the morning feeling trepihero adventure. Nerf guns were passed datious and timid as Wolf and stuntman out to each of us as we took aim at our Zach Gossett positioned us just in front “nemesis” who was coasting in the air of an old burned-out truck, threw some above us. Each of us took turns expesmoke grenades for effect, and said, “You riencing the science behind the pulmay feel a little heat when it explodes.” ley system, the fitness behind holding Wait, what? yourself steady, and the pure fun of Standing in front of an exploding car gliding across the sky shooting squishy and having your photo taken like a scene darts like a child on an endless fantasy from “The Terminator” is one heck of an backyard adventure. ice breaker, literally. We definitely felt In fact, “backyard adventure” was the heat on the back of our necks and a thought I had all morning when we went from, “What are we doing here?” to talked about the numerous activities “That was so freaking awesome!” in one they can create and host. “We want shout of “Fire in the Hole...and..Action!” people to get out of their comfort zone “Anyone can be a super hero,” chuckand stop being afraid led Wolf after seeing to play,” Wolf said. our exasperated postHis favorite quote to explosion faces. He's Events at the Stunt Ranch hear? “I never thought right. After that, we Birthday parties Weddings I could do that.” Well, were ready to take on Corporate Team Building he heard it over and just about anything. Action Hero Training over again as we headA little car bomb Stunt Science Filed Trips ed to our final advencertainly got our hearts ture of the morning: racing, but it was the the high fall airbag. rope swing course that Just when I thought I couldn't do challenged us physically and mentally. anything else, Wolf issued our final Here's where fit meets stunt fit. This obchallenge. “You know when movies stacle course was made up of tight ropes, show scenes of people jumping out of climbing walls and tires, and our goal was buildings? Well, it's your turn to experito complete the course in as little time ence what that is all about.” as possible. Think trapeze artist meets You want me to jump from a platform “American Ninja Warrior”. Every childand land on my back on an airbag? I've hood gym class fear arose in all of us, made it this far, and I'm not stopping now. but instead of feeling super-intimidated Needless to say, I wasn't the only by the process, we all felt energized and one feeling nervous, but we went from excited to cheer for each other. jumping off the lowest platform to This course was a true test of carplunging from the highest tower with diovascular strength, endurance and flames behind us in a matter of minutes. adrenaline. We weren't more than two It's amazing what happens to your life feet off the ground at any given time, but and confidence if you just make that we were working our bodies in ways that initial leap. That final obstacle taught us challenged us both physically and menso much more than just fitness and scitally through balance, coordination and ence. It taught us about life and allowdefiance of gravity. This was science, fiting yourself to simply let go and stop ness and team camaraderie at its finest. being afraid of adventure. Herein lies the magic of being on the “While the impact of the airbag is Stunt Ranch. It may have taken me alnegligible,” said Wolf, “the impact on most 10 minutes to finish the course (as your life is immeasurable.” opposed to the sub-2 minute effort of a There's no doubt and, thanks to the teammate), but I was just as proud when Stunt Ranch, I have a whole new apI hit the finish line and high-fived others preciation for fearless fitness. It's not while breathing harder than after finishabout who can go farthest or fastest. It's ing a fast 5K run. It wasn't about time all about who has the most courage to as much as it was having control of my take the first step into the unknown. Try own body and figuring out what muscle something new. Grab some friends or groups to engage in order to keep movco-workers and spend the day laughing ing forward when every shaking cable and jumping into adventures you never was urging me to fall. thought possible. Now that we were pumped with Don't be afraid to do whatever it adrenaline and endorphins, it was time 30 • au sti nf Itm agazi ne.c om • 10.2 015

photography by Jacob Bodkin

Live

takes to break out of your comfort zone and head to your next phase. You never know what super hero action adventure awaits...no cape required. afm

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New to Austin Studios and stores for fitness-minded folks TUK Watches tukwatches.com Kelsey Braun and Shelby Bissen, co-founders of TUK Watches, share a passion for two things: stylish wristwatches and providing clean drinking water to those who don’t have access to it. Although it may seem like a random pairing, the women were inspired to use watches as a statement about time and the sense of urgency they have to give back and help people who need it most. After extensive research Braun and Bissen decided to focus their efforts on Cambodia, because they have ample access to water with their large, flowing rivers, but none of the water is safe to drink. Working with locals on the ground in Cambodia, they came to the conclusion that they would be able to provide an entire water filtration system to either a school or family in need of clean drinking water for every watch sold in addition to offering sanitization education, encouraging lifelong safety and health. The official launch party and pre-order event will take place on Oct. 15 from 6 to 8:30 p.m. at Dogwood on Sixth Street. Customers will be able to order the first watches from our Kickstarter campaign at an 'Early Bird' price! 32 • au sti nf Itm agazi ne.c om • 10.2 015

AthleticFoodie athleticfoodie.com AthleticFoodie makes snacks, designed by a team of sports nutrition experts, to help athletes unlock their mental and physical potential. Founder Garrett Weber-Gale knows the true power of sports nutrition, crediting healthy eating as a huge part of his winning two Olympic gold medals. Endorsed by a stable of other U.S. Olympic and world championship team athletes, and used at the fueling stations of over 15 of the country’s top university athletic departments (Texas Longhorns included), AthleticFoodie is trusted by athletes and nutrition professionals alike. AthleticFoodie ships directly to homes around the country, not only sending snacks, but also educating athletes on how to make sports nutrition part of their lives. Products so far include two pre-workout granolas, three during/post-workout energy chews, and two post-workout trail mixes. This fall, AthleticFoodie is launching its first post-workout beef jerky.

FALL SALE OCT 16-25 Dane’s Body Shop on Manor danesbodyshop.com Dane’s Body Shop, led by three-time individual AFM FITTEST winner Dane Krager, anticipates the grand opening of its second location around the end of October. The flagship shop, located on 4227 Guadalupe St., has thrived in the community since its opening in 2010 and has seen more than enough success to give way to this expansion. The new gym is bringing their signature Fusion (a full-body strength and conditioning workout), Strength Program, Run and Yoga classes to Cherrywood, Mueller, UT Campus and the surrounding areas. Although diverse, the workouts will cater to the community, with an evolution of programming subject to personalization and needs of incoming members. 10.2015 • au stinfI tmaga z ine.co m • 33

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Triathletes Stung by Killer Fees

As the cost of triathlon racing keeps increasing in Austin, athletes find themselves wondering: what’s factoring into these high fees? By Tony C. Dreibus

riathletes have traditionally been a fairly well-to-do crowd, if you believe the statistics on income levels and the amount they spend on equipment. The average triathlete makes north of $125,000 a year, spends more than $2,000 on a bike and almost $400 on footwear and other training equipment each year, according to 2009 data from USA Triathlon, the most recent available. Income and spending levels have certainly risen in the six years since that data was released. While the initial outlay for swimming, biking and running can be expensive, some claim it's only the up-front costs that

34 • au sti nf Itm agazi ne.c om • 10.2 015

make it a sport that some feel is only for the wealthy. Entry fees, however, tell a different story, especially in Austin. Austin now boasts some of the highest triathlon entry fees of any major city in the nation. The CapTex Triathlon is the second-highest behind only the New York City Triathlon in the Lifetime Tri Series that includes such destination races as the South Beach Triathlon and Chicago Triathlon. Doreen Redenius, who in early September was among the points leaders of the Texas Tri Series, said she doesn’t think the $750 she paid to enter the series—the Rookie Triathlon, CapTex, Lake Pflugerville Tri, the Couples Triathon, Jack's

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“People seem to be willing to pay the price. It’s like real estate—it’s gotten so out of hand, but people just accept it.” Generic Triathlon, TriRock Austin and the Kerrville Triathlon—is actually that expensive, considering she’d spend that on one Ironman race put on by World Triathlon Corp. And with hundreds of people flocking to the Live Music Capital of the World daily, there's no shortage of people wanting to race. “It’s supply-and-demand,” said Redenius, 33, who moved to Austin in March from Memphis. “People seem to be willing to pay the price. It’s like real estate—it’s gotten so out of hand, but people just accept it.” Although racers may be willing to pay high fees to enter an event in the city, choices going forward will be limited. Austin city officials last year implemented a two-year moratorium on all new street events in the downtown area after about 100 events—everything from run races to triathlons to live-music festivals—were put on in or near downtown in the prior 12 months. News station KXAN documented in a special report that in the 2011 fiscal year the city issued 108 permits for special events. That rose to 136 in 2012 and 155 in 2013. Such an increase in the number of events has become untenable thanks to the large amount of construction going on downtown. After the two-year moratorium is up, the city will review the policy and decide whether to increase the number of events it will allow. Lifetime Tri said in an email that the cost of their races is based on many factors, including the cost of obtaining permits, insurance, closing roads, hiring off-duty police officers and, of course, the numerous port-a-potties for which event coordinators must pay. The company wouldn’t say how much it spends putting on CapTex. Nor would it say why it costs racers more to enter the triathlon than the Chicago Triathlon,

where Lakeshore Drive, the city’s major north-south thoroughfare that runs along Lake Michigan, is mostly closed for the better part of a day. “The majority of entry fees go toward fixed costs,” the company said in an email. “The cost of these can vary widely depending on the size, location and type of event held. In addition to these, there are many other expenses events incur, the majority of which are reinvestments in the event to make it the best possible for the participants.” The City of Austin has on its website a list of fees for special events. Companies that want to put on these events must pay a $250 application fee, have safety inspections done to the tune of $38 per hour per day, a “sound” fee of $33 a day, road closure permitting fees of $200 per block per day, a $1,500 traffic plan levy, and a host of other fees that can add up to thousands of dollars. Event organizers also must have insurance, a large part of the cost of putting on an event. All of the fees paid by race organizers are then passed on to racers. So much so, in fact, that many people who used to enjoy inexpensive race fees in downtown are now seeking cheaper races in surrounding towns including Pflugerville and San Marcos. As those races begin to fill, however, it's possible organizers will raise their fees, excluding those who aren't willing to pay more than $100 for a sprint triathlon. “Triathlon is becoming a sport that a lot of people can’t afford,” Redenius said. Still, race organizers have one way of taking the sting out of paying high entry fees, she said. "If a race has good schwag, then it's worth it." afm

10.2015 • au stinfI tmaga z ine.co m • 35

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FAQ

Your Health and Fitness Questions. Our Answers.

I’ve seen a few donation-based classes around town. Do I have to donate? And if so, what’s an appropriate amount? Donations

are strongly encouraged at these studios. Even if it’s just $5, it’s your way of showing appreciation to the teacher and the practice, while also making a contribution to keep the studio open. If it’s your first time attending a donation-based class and you’re unsure of what the norm is, often there will be a “suggested donation” amount listed on the website or on the computer used to check in at the studio. If you find yourself loving a class and attending multiple times a week, don’t feel guilty about not donating a large amount each time.

I’ve noticed that one of my favorite white workout shirts is starting to get yellow stains in the armpit area. Even after washing in the laundry, the stains are still there. Should I just toss it? These stains aren’t due to heavy sweating alone. It’s the result of a reaction between aluminum-based antiperspirants and your body. So, moving forward, it may be beneficial to switch up your antiperspirant to avoid this problem altogether. Luckily, there is a solution (pun intended) to this problem! And even better, you probably already have all the ingredients you need in your home.

• 1 cup vinegar • 1/2 cup baking soda • 1 tablespoon salt • 1 tablespoon hydrogen peroxide Add one cup of vinegar to two cups of water and soak the shirt in the solution for 30 minutes. While the garment is soaking, create a paste out of the baking soda, salt and hydrogen peroxide. Remove the clothing item from the vinegar mixture and squeeze moisture out until it’s damp. Spread the baking soda paste on the stains and let sit for 30 minutes. Toss in the laundry (at the hottest temperature the garment can tolerate) and wash as usual.

I’m ready to get rid of my old running shoes. What should I do with them? There are a few local running stores that are happy to take your sneakers off your hands (or rather, your feet). The Texas Running Company, Rogue Running and Luke’s Locker will accept your shoes, clean them thoroughly, and then donate them to a charity of their choice. If your shoes have seen too many miles and are beyond repair, they’ll do the eco-friendly thing and recycle them. Another plus: you can knock out two errands at one time by getting rid of your old shoes and then buying a brand new pair in the same store. Win-win! Do you have a health care question that needs addressing? Submit your health or fitness question to gretchen@austinfitmagazine.com (please include your name, email address, and phone number with your question). 36 • au sti nf Itm agazi ne. c o m • 10.2 015

Live

night ops An event that fuses fitness, the spirit of adventure, and a proclivity for puzzles will have you sweating through the night. By Devyn Bernal

f you’ve ever heard about the Night Operations Challenge hosted by Atomic Athlete, you probably trembled in fear – and we don’t blame you. Atomic Athlete, a strength gym located on a quiet corner of east Austin, is known to be intimidating, tough, and push your body and mind to the limits. But don’t let the harsh exterior fool you; these guys know how to have a good time. The Night Operations Challenge (informally dubbed “Night Ops”) was created out of the Atomic Athlete’s training framework. The gym’s mission is to motivate its athletes to train inside with the intention to perform outside. Thus, the outside test was born. Night Ops takes real world components and conditions to test an individual’s ability to think critically under physical stress while working in a team setting. “At Atomic Athlete our motto is ‘Stronger, faster, harder to kill,’” Coach Tod Moore says proudly. “Our main goal for Night Ops is to make people live strong, move their bodies around and not get injured.”

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Moore has run marathons, competed in triathlons, road cycling and mountain biking races, yet Night Ops still proves challenging for him. Although Moore has earned his right to sit back and be entertained by those who compete, that doesn’t mean he won’t provide assistance when the opportunity is presented. “The key, in line with good communication, is picking the right team,” Moore says. “You want each person to be good at least one or two things, preferably something you may not be good at.” The fitness industry – with no exception to Austin – is flooded with mud races, CrossFit competitions, triathlons, and other tests of physical ability, most of which deem the winner as the “fittest” that day. Unfortunately each of these events require a high level of sport specific skills, training and sometimes equipment, and this form of fitness does not always translate to real world situations. Atomic Athlete wanted a test that wasn’t branded as an adventure race or course challenge, but rather a dose of reality.

! ion ite at Wh c Lo n w Be Ne o @ C So

s As the sun sets, the designated team leader is given a mission packet with a list of checkpoint addresses and any pertinent information that is required to finish the race. All team members are required to wear a weight vest or a backpack equaling to 20 pounds of weight for men and 10 pounds for women. Additionally, all members must wear a headlamp and complete the entire mission on foot. Night Ops is typically put on once or twice each year, and every production is different, so veterans of the event don’t have too much of an advantage over newcomers. A riddle or clue will lead teams to various checkpoints, where certain tasks of varying importance will be waiting. Some checkpoints are mandatory to complete Night Ops, while others simply might win your team a small prize at the finish line. Absurd challenges in the past have ranged from unlocking a chained cinderblock and carrying it for the rest of the mission, to untying an

oiled-up monkey knot, to jumping into muddy water to retrieve a fishing bobber. This unique mission demands athleticism because the clues will send you and your team running (not walking, if you’re competitive) all over Central Austin. And don’t expect the locations to be arranged in a convenient order, because nothing about Night Ops is easy. The most recent addition Night Ops included are the “reapers” – staff from Atomic Athlete who hunt for teams during the competition. If anyone on your team gets tagged by a reaper, everyone must jump down on the spot and do burpees together. Keep in mind that the strongest competitor won’t guarantee victory, just as being the smartest won’t either. In this game, your team must be able to strategize. It is key to be present in the moment, be able to step back and assess the situation, and have the humility to communicate what is going right or wrong. The challenge itself

doesn’t begin until dusk, and the darker it gets, the more dramatic and despairing Night Ops can seem. It’s easy to spot the teams that joined to win, and the teams who are looking to have a blast. If you’re focusing too hard or too long, you could miss a key step or distract yourself from the quickest route. Atomic Athlete has seen both types of teams place in the competition. According to Moore, the riddles and strategy far exceed any physical exertion. “People fall apart thinking they can just bust their ass and get through as many things as possible,” Moore says. “I’ve seen really fast guys struggle and not get through a checkpoint. Something very last minute could make them lose.” The key to success in Night Ops is taking time to check and recheck, be observant and have a game plan. Pick a wellrounded team, choose the right leader, have a positive attitude, and realize this is not an individual event. When the challenge ends, all participants celebrate a newfound appreciation for camaraderie with a spread of food and booze. The next Night Ops Challenge will be held in Spring 2016. Check their Facebook page or Atomic Athlete’s site for updates and reminders to sign up. If you think you have what it takes to thrive and survive the challenge, assemble a team and prove it.afm

10.2015 • au stinfI tmaga z ine.co m • 39

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Brendan Hansen From Olympic Winning to Coaching Swimming

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photography by Brian FItzsimmons

By Kim Eagle

had the honor of interviewing Olympic swimmer Brendan Hansen this summer, and I wanted the focus to be about his life now. We already knew he was a rock star breaststroker with six Olympic medals to prove it, but what we didn’t know is how he is using his incredible mental drive to take his new career and passion to the next level.

Tell us about your wife and daughters:

I met my wife, Martha, freshman year at the University of Texas. We got married in 2010, and at that time I was not swimming competitively. A year into the marriage, we were watching NBC coverage and heard the Olympic theme song. My wife asked, “How does that make you feel?” My response was, “Well, it kind of makes me want to come back.” And she said, “Then do it.” It was very much her immediate support that helped me make the decision to compete in the 2012 Olympics. My wife was six months pregnant with my first daughter while we were in London. I now have two daughters (2 ½ years old and 11 months old). They keep me pretty busy!

Do your girls swim?

They started swimming at 3-months-old for water safety. I really don’t care if they swim competitively. I preached water safety all the time before I had kids and wanted to show everyone that it was no different for my own children.

every day to parents who taught me just that. I had a dad who busted his butt working for a company for 37 years. He supported my brother, sister and me by sacrificing everything to make sure our dreams came true. My mom was the same way. It’s hard to grow up in that atmosphere and not take on that same role. We forget how impressionable parents are to their kids, and my parents were the perfect combination of stern while teaching and also great supporters.

Did you know what you wanted to do with your career after the Olympics?

No. It’s one of the hardest transitions I have ever made. I spent so much of my life working toward one thing, and then, when it was done, I basically had to start all over. As I begin a new career, I do have some important skills from the sport like work ethic, accountability, organization and time management, which all applies well to the workforce. But at the same time, while I was competing, my colleagues where getting more educated, earning master’s degrees and networking. In some ways I feel like I’m behind the eight ball, and yet I can open any door because of who I am, which is a huge benefit. So there are pluses and minuses to my situation.

How did you find your new career?

Lance Armstrong. I read all of his books, and what fascinated me about him the most was his consistency. He didn’t just win one Tour de France! He went on to win seven! I knew I didn’t want to be No. 1 in the world for only one year. I wanted to be No. 1 in the world for a long time, and I ended up holding that rank for 12 years. I was always intrigued by athletes who were consistently good at their sport while being able to handle the ups, downs and emotional roller coasters that go along with it.

I floated around for eight months, not getting paid, and just easing my way through jobs I did not like very much. I kept getting drawn back to coaching kids for swimming. If you asked any of the National Team coaches six years ago, they would have said, “There is no way this guy is not going to be a coach.” I never perceived it this way, but they said at every training camp I was ever at, I was just as much a coach as an athlete on the deck. Three years ago I started coaching about 15 kids here in Austin, and it didn’t feel like work. I absolutely loved it and every kid got better. Fifteen kids became 100. One hundred turned into 300. And then I got the head position here at Austin Aquatics & Sports Academy (AASA).

Who is your role model in life?

Tell us about your new role at AASA.

Who was your role model as an athlete?

Hands down, it’s my parents. I pride myself on being the person I try to convince others to be. I try to preach to people, “You can do this” and “You have to believe it before anyone else can.” I came home

I’m the general manager and the head swim coach of the club program. I manage the directors of all our groups and manage the entire swimming program. Anything that is done in the pool runs 10.2015 • au stinfI tmaga z i n e . c o m • 41

Profile

When a child comes to you and says, “I want to be an Olympic swimmer,” what do you say?

through me. It is very challenging with a lot of growth. But I have never met anyone who can out-work me. I pride myself that on those moments or days when everyone else would stop working, I make the choice to keep going. I feel like that’s what separated me from everyone else when I got on the blocks and raced against the world. And that is what’s going to separate this program from every other program out there; it’s being run by a person that can’t be out-worked.

Why is AASA such a good fit for you and what you believe in?

Patty and Kevin Thompson (the owners of AASA) wanted to build a sport facility to improve people’s lives. They want you to come here and leave here believing you are capable of doing anything. I did that my whole life even though I had more people tell me I wasn’t going to be an Olympian than people saying I could. So when people come into AASA and say, “I can’t finish an Ironman” or “I can’t swim the length of the pool,” I see that as a challenge! It’s my goal to make sure they leave here feeling they are one step closer to realizing they can in fact do it. Additionally, the people you train with support you just as much as the coaches. You can build an amazing facility, but if you don’t have the culture to back it up, it means nothing. 42 • au sti nf Itm agazi ne.c om • 10.2 015

I say, “Pace yourself.” This is a marathon, not a sprint. The biggest mistake I see in the sport of swimming is a kid showing a ton of potential at the age of 10 to 12 years old, and then Mom, Dad, kid and coach all believing this kid is going to be the next Michael Phelps. Unfortunately, I have to tell the parents: “Your child is going to be the next Steve because your kid is named Steve. I didn’t break a world record until I was 24. I didn’t make my first Olympics until I was 22. I swam until I was 31. Your child is 11 years away from that time. For now, just support them 100 percent.”

Do you think you can watch a child swim and know if they have what it takes for the Olympics?

No. There are kids who are very good technically, but don’t have the mental strength to make it to that level. There are kids who are extremely mentally strong, but don’t have the talent. At a young age, you are only going to see one side of the coin. I was not as talented in the water, but I was extremely hard headed and worked harder than anyone else when I was young. By the time I was in my late teenage years, I realized technique was just as important. So I spent the next three years working on it, which matched my work ethic. That’s when I made it on the National Team and became No. 1 in the world. That’s all in the maturation of a child.

Do you think anyone is capable of learning a new sport at any age?

Yes. I have swum with people in the Olympics who didn’t start swimming until 16 years old. There are kids that walk into AASA who are 12 years old, just starting out, and they think they are behind the curve. It’s just not true. It tells me they don’t have six years of bad habits we have to fix had they started at 6 years old. It’s really not how old you are when deciding to do a sport. I think the mind has a lot more to do with it than the body because the mind will quit well before the body. If you can tell yourself you can do something, you can do it.

If you could give one piece of advice to someone who wants to be better at his or her sport, what would it be?

Stay out of your comfort zone. If you approach a workout the same way you did the day before (or a season the same way you did before), expect the same results.

What is your sport of choice other than swimming? Hunting and fishing. I love being out in nature.

Favorite sport to watch on TV: Hockey What is your favorite movie of all time? Favorite inspirational movie: “Rudy.” Favorite comedy: “Tommy Boy.”

What is your favorite food?

Steak and potatoes

Favorite way to spend a day off?

Family day. Doesn’t matter what we do as long as I’m with my family. afm

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How long have you been a race director? We started High Five Events fall of 2006, and it’s been my full-time profession since then.

photo by Ed Sparks

What are the biggest changes you’ve seen in the racing scene since you’ve been in this position? I think the biggest changes—and it’s not just in the last 10 years, really it’s in the last 15 years—is that, the level of expectation of event participants has risen dramatically. Back in the day, you could set up some stations with water and Gatorade at the finish line and give out some awards to the age groupers, and as long as everything went as planned and started on time, you had a considerably successful event. Nowadays you have the bar set high. We’ve been part of the problem, but I think the bar has been set high, so now people expect top-notch production when it comes to the look and feel of the finish line, flags and finishers medals. Even with the courses, it’s changed, because people would like to participate in urban areas, and those downtown courses are logistically difficult to get approval for. How does Austin compare with other cities in terms of racing and events? We’re still a relatively small city, but the number of events we have is astronomical. And that’s all types of events, not just moving events like a race or fitnessrelated. We have music festivals, parades, protests, wine and food type of events. It seems like every single weekend there are three or four significant events happening in the downtown corridor or central business district of Austin. What are the challenges you face

with putting on a race/event in Austin? There’s two sides to that coin [of having so many events in Austin]. The positive side is that we’ve developed expertise with management. The downside is that it’s almost impossible to get any kind of new event approved. While we have a very professional city staff that we work with, it’s almost become too crowded down here to get anything done. People move here because it’s such a vibrant city and there’s always something to do. But as soon as it’s taking place on their front doorstep, it’s a big problem. Is there something Austinites can do to help fix this? Part of it is having a positive attitude. If you want to live in this city with all this great stuff going on, sometimes there’s going to be an inconvenience. My wife and I live in the Zilker neighborhood—it’s a wonderful neighborhood—and most days we can walk to Barton Springs or Town Lake trail, but a few times out of the year it’s a total pain in the butt because of ACL or Trail of Lights, and it’ll cause gridlock outside of our driveway because everyone is trying to park on our street. The best thing you can do is support the events by being a part of them. I do believe that downtown is the best place to hold an event, and a lot of people might disagree with me, but it has a great street network that allows traffic to flow around closures. However, if you look at other cities like New York or Chicago, they have much better mass transit than Austin. Year after year when it comes up on the ballot, Austinites vote against mass transit. If we had the subway system, nobody would care if the street was shut down. Our bus system is mediocre at best. We need some other options for people to move around the downtown corridors, and that’ll help events dramatically. But that’s not expected to happen anytime soon. What have been some unexpected obstacles for you in producing this event(s)? Very rarely do we get blindsided by anything, and that just comes from the massive amounts of experience the staff at High Five Events has. Because Austin has so many events, the permitting process is very lengthy, and there are a bunch of events competing for the same roads at the same time of year—that’s where the challenges happen. Some events have more pull than others, regardless of how new they are to the scene. When a new event pops up and chooses a date on

a whim, everyone who was previously harmoniously scheduled on the calendar has to re-do essentially everything from scheduling police and EMT to getting the right permits submitted to the city. Aside from the events you direct, what is your favorite in Austin? I’ve always enjoyed the cowboy breakfast that kicks off the rodeo. Other than that, I’ll jump into any kind of race I can when available. I love cycling and off-road running events, but my participation has decreased over the last couple of years as our company’s schedule has gotten pretty full. What was the biggest takeaway or lesson learned after your most recent event was completed? After every event we produce, I think the job is never perfect. We put on the TriRock Austin on Labor Day and by all accounts it was extremely smooth and logistically sound from our end. However, with our staff, we do a postmortem after every event, and we really are introspective and pick ourselves apart over what we can do better. I don’t think you can ever put on the perfect event. You’ll always walk away hoping or wishing for more time or trying to come up with a different idea. You can plan all year, but you only have a limited time to execute it all on the day of. How long—from the first day of planning until race day—does it take to put it all together? How big is your team? The urban triathlon requires an awful lot of planning. It’s illegal to swim in Town Lake, so one of the things Parks and Recreation assists us with is passing a city ordinance to allow that. There’s a ton of work that goes into getting lifeguards and rescue divers, all in addition to preparing for a 25-mile bike ride and a 10K road race that’ll happen simultaneously on race day. There’s no way to wing it. You have to have everything planned out. The earliest planning for that starts 18 months out. What’s the most fulfilling part of your job? I think it’s very rewarding to see the enjoyment you’ve created for the participants. At the end of the day when people are getting their awards or highfiving at the finish line, or just a smile on their face when they celebrate the achievement of finishing a half Ironman, bike 100 miles, or even run a 10K, it’s fulfilling to see that.

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Q+A with

John Conley

How long have you been a race director? In 2016, it will mark my 20th year as race director of the Austin Marathon and Half Marathon presented by Freescale. What are the biggest changes you’ve seen in the racing scene since you’ve been in this position? It would be easy to look at all of the wearable technology out there and say that is the biggest change in the racing scene. From chip46 • au sti nf Itm agazi ne.c om • 10.2 015

timing to performance monitoring and transmitting and social-networking apps, technology has made the racing scene easier for runners and race directors alike. But I’d have to say that the biggest change I’ve seen has been the emergence of trail running, ultrarunning and “spectacle running” like the Color Runs, Mud Runs, Spartan Runs, etc. over the past five years. Twenty years ago, you were a hermit if you ran on the Greenbelt. Twenty years ago, you’d have slugged a volunteer who threw colored chalk on you as you ran by. Now people pay to run 100K on primitive trails or

to slither through mud that I haven’t been neck deep in since U.S. Army basic training. Like runners everywhere, the runners in Austin are looking for challenges beyond the marathon and many are looking for entertainment beyond a few garage bands kicking out the jams on the race route. How does Austin compare with other cities in terms of racing and events? I think Austin still ranks as one of the most vibrant and exciting cities for running events in the world. The race calendar contracts and expands, but no

other city that I know of has as many road races, trail races and weird races in any given year as Austin. And all of this is in spite of the fact that we have grown by nearly 30 percent since 2005, and the urban core gets more dense monthly. People in Austin love to run. Even if they don’t run races, they still love to run. Just check out the hike-and-bike trail on a 100-degree day in July, and you will see thousands of people out there getting their miles in. Most other cities in Texas and the U.S. have very clearly defined places and seasons to run. Not Austin. We run on the roads, the trails, the track and in the park–and we do it year-round. What are the challenges you face with putting on a race/event in Austin? Keeping it fresh. The marathon is a 2,500-year-old sport that consists of overcoming all sorts of challenges to put one foot in front of the other for 26.2 miles. At its basic level, the marathon hasn’t changed very much in centuries. The last major innovation to the sport was to incorporate entertainment as a core part of the experience. Wearable technology, miniature nutrition and hydration are all nuances. The riddle that keeps me up at night is trying to figure out how to showcase all of the cool things that make Austin the amazing city that it is, without turning the event into a circus. How do you tap into the pageantry, the courage, the craziness and the fun that IS the marathon? That is the challenge that I, and every marathon race director in the

world faces. How do you renew and refresh something that has stood the test of time for thousands of years? Is there something Austinites can do to help fix this? Lend the event your energy. One of the most gratifying things that I’ve seen over the last 20 years is the increasing support from the community. When I started this job 20 years ago, the only people I used to see out on Austin Marathon morning were insomniacs or people walking their dog. Now, I see thousands of spectators out having yard parties, cheer zones and impromptu beer stops. The crowd cheering runners in front of City Hall is as big as anything I’ve seen in Chicago, London or New York. By far, the best show of community support that I’ve seen was the “Cocktails for Quitters” yard party on Bull Creek. Come out and celebrate the event. This is the event that runners all over the world have heard about and have on their bucket list. Come be a part of the spectacle. What have been some unexpected obstacles for you in producing this event? Keeping up with the rapid pace of change in the city. We plan the Austin Marathon and Half Marathon presented by Freescale on a 12-to 15-month cycle. That means we commit to certain key aspects of the race over a year before race day, and development in the City of Austin moves at a much faster pace than this. Where there was a big grassy field is now a construction site and in a year, 150 people will be living there. Where there was a nice wide street to run on, now there is a CapMetro Rapid Bus taking people to work. We literally have to monitor things like traffic patterns and condo development on a weekly cycle. Aside from the event you direct, what is your favorite in Austin? I love the ACC Fairway 5K Cross Country run on the Riverside Golf Course on March 6, 2016, and the St. James Missions 5K in East Austin on March 26, 2016. The ACC run is the only cross country run on a golf course in Austin open to the public, and the St. James Missions 5K is an oldschool 5K run in a historic part of Austin that most runners have never seen. What was the biggest takeaway or lesson learned after your most recent event was completed? I’ve been a runner for 43 years and I’ve completed 17 marathons, so it’s easy to be a little jaded at times. But every year, I understand that training for a marathon

is hard enough, and the sheer act of pushing your body through 26.2 miles of running and walking is as close to Mt. Everest as most of us will ever get. This year, however, we were mesmerized at watching Hyvon Ngetich crawl the final 300 yards to the finish line. We cheered for her and wept for her as she struggled. We went nuts when she finally made it to the line. Her finish was viewed by over 2.9 million people on YouTube, and the story was covered across the globe by every major network including the BBC and Al Jazeera. It was clear to me that the marathon is still a heroic event that can captivate people’s imaginations about what is and isn’t possible. How long–from the first day of planning until race day–does it take to put it together? How big is your team? Conley Sports Productions LLC has a staff of six, but we rely on a core team of nearly a dozen folks to work with over 3,000 volunteers to make the whole thing come together. We envision and plan the event over a year out, and I look at the event in 15-month cycles. I try to anticipate trends, and I try to look at non-running events like food festivals, surfing tournaments and rock concerts to see how we might bend the curve a little more. A little innovation counts for a lot in this business. What’s the most fulfilling part of your job? It’s the gestalt of seeing a world-class team of professionals inspire thousands of volunteers to execute on a plan that enables thousands of runners to reach their goals on a day with lots of curve-balls, operational challenges and oddities. It’s hearing the air-horn signal the start of the race and watch as 15,000 people spill out onto the street as the genie is let out of the bottle. It’s maintaining the Austin Marathon tradition of waiting at the finish line for the last finisher to cross the chip-mat, even if it takes 8.5 hours, and hearing their story of courage in the face of adversity. It’s understanding that the marathon is larger than life and is the culmination of years of planning. It’s understanding that on one weekend, we boost the Austin economy by over $20 million and support hundreds of jobs. It’s knowing that when Monday rolls around, we left the city cleaner than we found it. It’s knowing that we are part of what makes Austin great. I take enormous satisfaction from that.

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“Everyone always thanks me, but the series happens because Holly has been right there alongside me in the trenches for the past seven years.” — Andrew Willis

Andrew Willis

How long have you been a race director? This is my ninth year as a race director. What are the biggest changes you’ve seen in the racing scene since you’ve been in this position? Increased women’s participation. More masters aged racers (ages 35+). A move toward events that offer convenience and amenities. How does Austin compare with other cities in terms of racing and events? 48 • au sti nf Itm agazi ne.c om • 10.2 015

I really cannot speak for other sports except that it seems like we have more events than other cities around Texas. With regards to bicycle racing, we have fewer events than the DFW area and a smaller number of licensed racers. But the events we do have, draw the largest numbers of attendance in the state. The Driveway Series is the most well attended weeknight series in the nation. What are the challenges you face with putting on a race/event in Austin? Finances. Is there something Austinites can

do to help fix this? If you’re a fan of a sport/activity, go to the website of a local event for your respective sport/ activity and click on the sponsors page and take stock of who/what is on there, then consider those sponsors for goods and/or services the next time you are out shopping or choosing a service provider. If you end up choosing an event sponsor, make sure the proprietors know before you leave their establishment or finish using their services. It’s a simple as saying, “Hey, thanks for sponsoring the XYZ race! I wouldn’t have known about you or come in here had you not sponsored.” Or even writing “Thank

photo by Jim Hicks

Q+A with

Aside from the events you direct, what is your favorite in Austin? Maybe the biggest irony in my being a race director is that I stopped going to other local events. When I don’t have an event, I prefer to be at home with my family or out on my bike. How long–from the first day of planning until race day–does it take to put it all together? How big is your team? Holland Racing is made

What’s the most fulfilling part of your job? Seeing people have fun. For my wife, Holly, and I, I don’t think we ever expected the Driveway to mean so much to so many people. It changes lives. We’ve watched people meet and fall in love at the Driveway, and now they have families and their kids are lining up in the kids’ lap. We’ve seen people lose weight with the Driveway being their weekly carrot to keep them motivated (myself included!). We’ve had people tell us that the Driveway has saved their marriage or helped a father and son bond. Every Thursday hundreds of people come together at the Driveway and for the most part it’s all good times. It’s a great feeling driving home, knowing that what you did helped people cut loose and have fun. The Driveway brings joy to a lot of people.

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Austin Cyclocross Festival

What have been some unexpected obstacles for you in producing this event(s)? Theft/vandalism, bad accidents, and boundaries. Theft: Ice chests, water coolers, banners, signs, pop-up canopies, tools and sponsor product. We’ve had it all stolen and/or vandalized over the years, during events. I suppose it’s something to be expected but when you find out it was a race participant, it’s pretty disheartening. Then there are the bad accidents. Of course becoming a race director, you know it’s going to happen, but until you’ve experienced it, you cannot truly appreciate or understand. I’ve sat in the hospital with a mom when she gave the O.K. to pull her son off life support after an accident at one of our races. I’ve spent Friday mornings with a scrub brush and bucket of soapy water scrubbing blood off the race track before the next event. Things like this change you. I went through a period where every bad accident made it hard for me to function and continue directing. That was an obstacle I didn’t see coming. People getting hurt at your events–it makes you see yourself, the events and people’s participation differently. Finally, there are boundaries. Having been a bike racer for years, and then starting off as a race director, most of my customers were also friends. I don’t race as much anymore, but I feel like most of the participants and I are on some sort of friend basis. Creating and establishing boundaries has been difficult. Sometimes more than others. By boundaries, I mean everything from the application of race fees and race rules to casual conversation outside of the Driveway Series.

up of four main people, including my wife, Holly, and myself. In fact, the name Holland Racing is from the combination of our names, Holly and Andrew. Every week at the Driveway we have about 20 to 30 people working the event. The last two years we’ve only directed the Driveway Series. It runs eight months a year on Thursday nights. We start working on the following year’s Driveway Series in June of the previous year. The past two years Holly and I have taken a step back on event production, only producing the Driveway Series, so we could focus on our kids and their school schedule and Holly could focus more on her career (she’s an electrical engineer at Silicon Labs). Prior to 2015, we had four to six other weekend events in addition to the Driveway Series. Depending on the scale and scope of each event, respectively planning would start nine to 14 months in advance. What was the biggest takeaway or lesson learned after your most recent event was completed? It’s hard to answer that question because the Driveway Series doesn’t really ever end. It just takes a small break in the winter. That said, delegation and trust. The only reason Holly and I are still able to “run” the Driveway Series is because we don’t really run it anymore. We’ve surrounded ourselves with a great team of people and sponsors whom we trust and who take pride in the event.

CX7s

you for sponsoring XYZ race” on the invoice or on the receipt at dinner when applicable. You’d be surprised how far that goes. The owners and managers remember that. It goes a long way.

The Austin Bucket List

Fitness for You 1. 3M Half Marathon January 24, 2016 The 3M Half Marathon is one of Austin's largest road racing events, with a route that winds through the streets of central Austin and a finish line in the heart of downtown. The 13.1 miles follow a fast, fun, mostly downhill course (an average elevation drop of 41 feet per mile), which is optimal for any first-timer wanting to step up to the challenge of a half marathon. We’re not alone in this nomination; Outside Magazine recently ranked the 3M Half Marathon as one of the top 10 iconic races in the U.S. 2. Austin Marathon February 14, 2016 The 2016 Austin Marathon and Half Marathon presented by Freescale will mark the 25th anniversary of the race that excites and engages The Capitol City. The marathon route starts and finishes on Congress Avenue and takes runners through popular Austin neighborhoods, where every mile is paved with residents hoisting posters with witty words of encouragement, giving out water and snacks, or offering Port-A-Potty alternative bathroom stops. It’s easy to see that even after 25 years, the Austin Marathon is still calling the crowds and one of the reasons Austin is considered a mecca for avid runners. 3. Couples Triathlon Summer 2016 The old adage says two is better than one, so grab a friend, family member, or romantic partner and race in this traffic-free, sprint distance triathlon. Find out how you fare against other friend groups, married couples, “more than friends” duos and sibling pairs. Don’t let the name throw you off, though—this race is also open to individuals. 4. Rookie Triathlon Spring 2016 When the idea of a race involving swimming, biking and running starts to sound appealing but the intimidation of it feels overwhelming, turn to the Rookie Triathlon. It’s inviting to all skill levels, serving as a solid season opener for veterans or a fun first-time experience for beginners. 5. Zilker Relays Fall 2016 The Zilker Relays is a 10-mile relay with teams composed of four runners, each running approximately 2.5-mile loops throughout Zilker Park. The team concept of the Zilker Relays is not unique, but the combination of a relay, festival home base, drinks and music make this experience a favorite for runners of all calibers and ages. 6. Life Time Tri: CapTex Spring 2016 (Memorial Day) The Life Time Tri CapTex fills the streets of Austin on Memorial Day, selling out with 3,000 participants each year. The challenge levels of the routes run the gamut, from SuperSprint, Sprint and International courses. Enjoy the beauty of Austin landmarks while completing a Lady Bird Lake swim, South Congress Avenue bike ride and Zilker Park run. 7. Statesman Capitol 10K Spring 2016 Austin’s oldest annual race celebrates the city’s culture of fitness, festivals and food. The “Rite of 50 • au sti nf Itm agazi ne.c om • 10.2 015

Spring” event for runners and walkers attracts all ages and skill levels. Live music along the course from local artists keeps rhythm with the thousands of footsteps winding through historical Austin neighborhoods. Join the fun at the Auditorium Shores Finish Line Festival on the banks of Lady Bird Lake where food trucks, beer garden, live music, kids zone and race vendors celebrate your finish. 8. Free Day of Yoga September It’s no secret that Austinites love yoga, and when it’s offered for free, residents flock to their mats. This perennial city wide practice takes place at studios in every nook of Austin with a variety of classes offered at nearly every hour of the day. 9. Mighty Texas Dog Walk March 5, 2016 On the “Doggiest Day in Austin,” enjoy a scenic stroll with your pup at Auditorium Shores. Your dog will look forward to receiving a goody bag, dog food samples, veterinarian advice, and games. Proceeds go to Service Dogs Inc. 10. Charlie Strong’s Women’s Clinic Summer Ladies, this is your chance to work up a sweat and show Charlie Strong that you’re Texas Strong! The five-hour football clinic invites women to be part of the University of Texas athletics department for a day, with activities including football presentations, Q&A with players, nutrition and strength demonstrations and football drills. 11. Rosedale Ride Spring The Rosedale Ride is an annual charity bicycle ride with routes of 23, 42 and 62 miles, plus a children’s fun ride of two miles. The event has been taking place for over 20 years, with the purpose to raise money for the Rosedale Foundation, a nonprofit organization whose mission is to support the children of Rosedale School, AISD’s only school exclusively for children with multiple disabilities. 12. Skating on the Plaza Winter Because we can’t ever expect a winter wonderland in Central Texas, we have to relish in the improvised seasonal activities. Whole Foods Market’s flagship store installs an ice skating rink on its rooftop, rents out ice skates, serves hot cocoa and plays tunes to get Austin residents into the holiday spirit.

13. Driveway Series March through October The Driveway Series produced by Holland Racing attracts cyclists looking for a high-intensity racing experience. The event occurs every Thursday evening from March to October and is held on a short, closed course. Unlike any other circuit cycling race, the Driveway Series demands focus at all times and intermediate to advanced skills like bike handling, cornering, riding in a pace line, and riding in a pack. To learn more about the Driveway Series, read race director Andrew Willis’ interview on page 48. 14. Maudie’s Moonlight Margarita Run Summer The Maudie's Moonlight Margarita Run and Party is The Trail Foundation's annual fundraising event. The evening begins at 8 p.m. with a shotgun start to the 5K course along Lady Bird Lake. Join the post-race party at the American Legion Hall ground, and reward your efforts with Maudie's Tex-Mex dinner and margaritas while listening to live music. 15. Social Cycling Weekly Drawing in about 250 riders each week, the Thursday Night Social Ride is a favorite on the quirky Social Ride calendar. Events include a “Bike Curious” art viewing ride on Sundays, a “Bikin’ Betties” ladies exclusive ride on Mondays, and a Yoga Ride that entails an hour of yoga prior to the bike ride. There’s even a weekly “Lend Your Legs” event that’s partnered with the Texas School for the Blind and Visually Impaired, where riders take students around on a tandem bicycle to aid them in the experience of bike riding. Any of these casual cruises around Austin will introduce you to new friends and give you the confidence to cycle the city more often.

sPECTATOR sPORTS 1. Formula One Formula One racing made a welcome return to the United States in 2012 at the country's first purpose-built F1 facility, the Circuit Of The Americas. The Grand Prix racing event showcases the pinnacle of motor racing both technologically and in terms of highly skilled drivers. 2. X Games BMX, Motocross and big trucks break the laws of gravity at the event that is utopia for thrill-seekers and daredevils alike. Anyone searching for spectacles of speed and surreal feats of bravery (and a little bit of insanity) can find it at the annual X Games. 3. Match Play PGA Tournament Starting in 2016, Austin Country Club will host the World Golf Championships-Dell Match Play for four straight years. The golf course renovation at Austin Country Club in conjunction with the partnership with Dell is sure to make Austin one of the most popular stops on the tour. 4. Round Rock Express The Austin area’s minor league baseball team draws crowds of all ages and year after year proves to be a family favorite. As a Texas Rangers affiliate, it’s likely you’ll see some big leaguers get their start at the Dell Diamond. 5. Texas Rollergirls As flat track roller derby makes its comeback, the spotlight shines on the Austin-based Texas Rollergirls. Girls will be girls at these no-nonsense events, as the roller derby takes the term “contact sport” to the extreme in what is essentially a Red Rover redux on wheels. 6. Texas Relays As a major destination for NCAA Division 1 athletes, the Texas Relays holds the hype for high school, college, university and invitational divisions in competitive track and field. The event has been in production for 88 years and continues to draw upwards of 20,000 people in attendance to fill the Mike A. Myers Stadium. 7. Austin Aztex Austin Aztex brings a different kind of football to the Texas sports scene. Catch a game and watch our highly skilled American soccer team play with power and passion at the Kelly Reeves Athletic Complex. 8. Austin Aces The Aces give Austinites a special opportunity to enjoy tennis in an intimate setting. With major

players like hometown favorite Andy Roddick on the roster, the matches serve up serious excitement for tennis aficionados. 9. Austin Spurs Seeing the five-time world champion San Antonio Spurs basketball team may only be an hour’s drive away, but Austin Spurs can offer the convenience and sometimes match the star power. It’s not unusual to see San Antonio studs like Boris Diaw cheering on the up-and-comers as they fine-tune their skills in hopes of making the senior roster. 10. UT Football Game Often revered as “the closest thing Austin has to a professional sports team,” the boys in burnt orange have residents beaming with pride year after year. With new coach Charlie Strong heading the football program, there’s even more anticipation to see whether he can put the “Strong” in “Texas Strong.”

Best-Kept Secrets

1. Night Ops Think of Night Ops (short for Night Operations) as an extreme, physically demanding, mentally challenging scavenger hunt in the dark. The course is six to seven miles in length with an expected completion time at 1.5 to 2.5 hours. For more information, read the story on page 38. 2. Pair it with Claret Casual food meets classy wine at Spicewood Vineyards’ annual Pair it with Claret Chili Cookoff. About 40 groups battle to prepare the chili that best pairs with the winery’s Cabernet Claret. 3. Full Moon Barton Springs Swim Only in Austin will you find folks frolicking through the 68-degree Springs at night (regardless of the time of year) and embracing the illumination of a full moon by howling at it. Barton Springs night swims are normal, but the Full Moon Swim is a spectacular social event that adds to Austin’s charm.

Do Good

1. Amplify Austin Amplify Austin Day, which debuted in 2013, is our city’s annual community wide day of online giving. The 24-hour period provides an easy and fun way for our entire community to give together while helping hundreds of local nonprofits. Last year, the event raised $7,715,391.32 in the one-day period! 2. Farmer’s Market Support sustainable practices and farm fresh food at the multiple Farmer’s Markets Austin has to offer. Hosted in every area of the city from Lakeline to Mueller, and downtown to Sunset Valley and beyond, these markets are providing healthy, local food to the masses. 3. Trail of Lights If the Trail of Lights seems like an authentically Austin seasonal staple, you’d be correct. Dedication from The Trail of Lights Foundation has kept this special event alive through the years. The organization raises the funds from donations by individuals and local businesses to produce and ensure the long-term sustainability of Austin’s largest community celebration.

4. Paddle for Puppies One of Austin’s favorite nonprofits, Austin Pets Alive! is largely supported by Austin Subaru’s Paddle for Puppies event. Residents gather on kayaks, stand-up paddleboards and canoes to support this cause, which benefits APA!’s parvo program that provides an alternative to euthanasia for puppies that have contracted parvovirus. The annual five-mile charity paddle on Lady Bird Lake raised $20,000 in 2015, thanks to the efforts of generous, puppy-loving residents. 5. White Party One of Austin’s most popular parties isn’t just about having drinks and enjoying good company. The White Party gathers the city’s philanthropic leaders for a night of fun with a purpose, collecting proceeds that go toward LifeWorks’ mission of empowering youth and families seeking their path to self-sufficiency. 6. East Austin Studio Tours As the Live Music Capital of the World, it’s obvious we value artists (of all kinds). Planned and produced by Big Medium, East Austin Studio Tour (EAST) supports this vital group of creative doers, dreamers and makers. EAST invites locals to participate in four different categories: Artist Studios, Exhibitions, Happenings, and Select Events. The annual fundraiser, Due EAST, supports EAST, and exposes attendees to new, talented artists in the community. 7. Johnson’s Backyard Garden Johnson’s Backyard Garden (JBG) works tirelessly to bring high-quality organic produce to more members of the Austin community. What started as a single family’s urban backyard garden has grown tremendously thanks in part to Austinites’ passion for healthy living. The volunteer program invites people to work on the farm for a half day in exchange for a share of vegetables. Residents can also join the JBG Sponsored Share program that provides freshly harvested vegetables to the Settlement Home and SafePlace every week. 8. Clean Lady Bird Lake In partnership with the City of Austin Watershed Protection Program, Keep Austin Beautiful organizes large-scale cleanups every other month, volunteer trainings, and a Rapid Rain Responder initiative to tackle trash from 24 locations along the shoreline and from watercrafts on and along Lady Bird Lake. 9. Dam That Cancer Tyler's Dam That Cancer is the premier fundraising event for The Flatwater Foundation, a nonprofit organization that provides access to mental health services for those in need affected by cancer. Every summer, about 100 paddlers gather to brave a 21-mile stand-up paddle dam-to-dam on Lake Austin. The arduous trek concludes with a party that welcomes friends, families and loved ones. For those who don’t participate, there’s the alternative option to sponsor a paddler at the event. 10. ThunderCloud Subs Turkey Trot The Turkey Trot may not be exclusive to Austin, but the local ThunderCloud Subs Turkey Trot is the largest five-mile run in Texas, and one of the largest Turkey Trots in the nation, with more than 20,000 participants. This year marks the 25th anniversary of the ThunderCloud Subs Turkey Trot on Thanksgiving morning. The cherished holiday event donates 100 percent of the proceeds to Caritas, which provides education and support services to low-income people needing assistance to become self-sufficient. afm

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2015 Fall Shoe Review By Cregg Weinmann, Running Shoe Reviewer for the Running Network, LLC

eople make the shoes you run in. There are people who design them, people who develop them, people who assemble them, and people who sell them. We’re the people who get an early look, take the opportunity to test, and then review the shoes that eventually make their way to the stores that sell them to you. We thank you for your trust, and we hope that our efforts are valuable to you. The process of developing the content for our shoe reviews involves a lot of running, meetings, running, phone calls, running, emails, running, research, running, travel, running, writing, and finally, running. If it seems as if there’s a theme about running, you can rest assured that first and foremost, running shoes are about running. There are improvements in

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the materials we’re seeing in these shoes, as well as some new approaches, new patents, and the adoption of new practices. What results is a tremendous amount of parity among many of the brands. Because there are so many good shoes, it’s more important than ever to find the shoes that work best for you. I’m frequently asked, “Who makes the best running shoes?” I can honestly say that there are some shoes from each of the brands that work for me. That said, there are some that fit and work better than others, and just like you, I’m always looking for the shoes that work best for me. We’ve said it many times before, and it remains true: Use this guide as a starting point, then try to make your first stop a running specialty store to find the best running shoes for you.

American Track & Field american-trackandfield.com Athletes Only atf-athlete.com Athletics-Africa athletics-africa.com/s/ Austin Fit Magazine austinfitmagazine.com California Track & Running News caltrack.com Club Running (RRCA) rrca.org/publications/club-running Coaching Athletics coachingathleticsq.com Colorado Runner coloradorunnermag.com Footnotes (Long Island, NY) glirc.org Get Active! & Club Business International healthclubs.com Hawaii Sport hawaiisportmag.com Latinos Corriendo latinoscorriendo.com Michigan Runner michiganrunner.net Missouri Runner & Triathlete morunandtri.com New England Exchange Zone usatfne.org Race Packet DC racepacket.com RunMinnesota runmdra.org Running Journal & Racing South running.net RunOhio runohio.com Track & Field News trackandfieldnews.com US Track & Field and Cross Country Coaches Association USTFCCCA.org Winged Foot (NYC) nyac.org Winged M (Portland, OR) themac.com Youth Runner youthrunner.com ePodismo.com (Italy) ePodismo.com/USA HalfMarathon.net JumpingTheGun.com MarathonGuide.com PhysicalMag.com RunBlogRun.com issuu.com/RunDenmark RunJumpThrow.com RunningProductReviews.com SlowTwitch.com WomenTalkSports.com WorldWideRunning.com

photography by Bradley Thomas

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10.2015 • au stinfI tmaga z i n e . c o m • 57

Look

Running, Crossfit, Cyclocross

Sports Bra $48

lululemon Energy Bra

Shorts $54

lululemon Speed Shorts

Shoes $110

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Mizuno Wave Inspire 11

I prefer to wear lululemon clothing during my races because all of their gear is fashionable and highly functional. Not only do their bras and shorts come in great colors and patterns, they are all very lightweight, sweat-wicking and never chafe during long sweaty races. I've been wearing Mizunos since my volleyball days. When I transitioned to long distance running I was pleasantly surprised to find out that their shoes still worked for me. They’re lightweight and supportive, which is important for a flat footed girl like me who runs 50-plus miles a week.

modeled by Jenny Young

What They Wear

When I’m competing or training, I never fail to wear lululemon gear because it’s extremely comfortable and flattering. I love bright colors, so the black spandex with hot pink sports bra is my go-to for almost every CrossFit competition. The Liberty Shorts are my favorite because they don’t ride up during intense workouts and the material helps wick away sweat. As for my shoes, I wear Reebok Nanos because they are extremely comfortable and very light. It’s the perfect shoe for all movements required for CrossFit such as running, jumping and lifting. I also carry my Nike Romaleos (not pictured here) for heavier olympic lifting movements. These shoes add an inch of support in the heel that put me in a better position for successful lifts.

Sports Bra $48

lululemon Free to Be Wild in electric coral

Shorts $54

lululemon Liberty Short in animal swirl deep coal

Shoes $59+

photography by Brian Fitzsimmons

modeled by Amanda Martin, Central Athlete

Reebok Nanos 4.0

10.2015 • au stinfI tmaga z i n e . c o m • 59

Look

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I wear Pearl Izumi because it’s our shop kit for this season.Normally I would race in one piece skin suit, but our shop suits are not ready yet. I like the eye coverage and lens quality of the Oakley’s. They also fit well in the Giro helmet when I do not want to wear them. The Giro has a rock lock system that tightens the helmet for a really good fit. You can adjust it enough so you practically don’t need the straps. The Swiftwick socks are the best fitting as they stay tight on the boon of the foot as well as on the lower shin.

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60 • au st infI tmaga z ine.co m • 10.2015

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Feel

Ozone Therapy

Oxygen Treatment for Athletes

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photography by Brian Fitzsimmons

by Colter Bowman What is Ozone? As we learned from an early age in science class, the oxygen you breathe that is present in the air is made up of a pair of oxygen atoms. This is the most stable form of oxygen. Ozone is oxygen in an allotropic form, which means the oxygen molecule is in its most active state and therefore provides a more abundant supply to cells. Ozone is a blue colored form of oxygen (it’s what makes the sky blue), and unlike the oxygen we inhale, it is composed of three oxygen atoms instead of two. Ozone is also produced naturally through flashes of lightning, as well as photochemical reactions of UV light on atmospheric oxygen. Ozone attaches itself to all pollutants, oxidizing them while cleaning the air. It is nature’s purpose in this production of ozone to purify the air and destroy any organic decay that disease, germs and bacteria thrive upon. Have you ever walked outside after a thunderstorm and wonder what makes the air smell so fresh? That fresh air smell is ozone.

Ozone Sauna: Sweating Does More Than Regular Body Temperature Depending on the ailment or necessity, the ozone steam sauna can be one of the most powerful methods of introducing ozone and oxygen into the body. Although most of us go to great lengths to avoid sweating, perspiration has two essential functions: It cools you down, and it is one of the best ways our body naturally rids ourselves of toxins through the oxygenation of the blood, fat and lymphatic system. During an ozone steam sauna session the extra oxygen molecule (free-radical) will break apart from the O3 molecule. That single oxygen molecule will then attach itself to toxins that will be excreted. Because these toxins are eliminated through the skin, the kidneys experience no extra strain from the detoxification. The result is a health effect that combines the beneficial oxygenation and detoxification effects of both ozone and steam sauna therapy. Ozone Sauna: Performance & Recovery for Athletes Athletes, in particular, can benefit the most from ozone therapy for both performance and recovery. According to Nathaniel Altman’s The Oxygen Prescription: The Miracle of Oxidative Therapies, ozone therapy can increase an athlete’s performance by boosting the oxygenation of tissues while escalating the body’s production of adenosine triphosphate (ATP), which will lead to speedy recovery from sports injuries and will yield more energy to be expended. In addition, sore muscles can be prevented by

ozone therapy after a strenuous activity. Ozone slows down the cells’ anaerobic fermentation and helps scale down the buildup of lactic acid. Studies have shown that acclimating your body with heat during a sauna session, like the ozone steam sauna, “can induce physiological adaptations that can help increase the capacity for endurance, the capacity to build muscle mass and increase brain function.” It works by increasing blood flow to the muscles, thereby minimizing the reliance on the stored local glycogen during strenuous activities. Blood flow to the heart is also increased, which reduces strain during the same workload. In one study, male runners who engaged in an average of 12- to 30-minute sauna sessions twice a week immediately after an intense run, resulted in a 32 percent increase in the distance they could run before reaching the point of exhaustion. Below are some benefits Ozone Therapy can have on an athlete:

• Increases tissue oxygenation. • Increases production of ATP, resulting in more energy and faster recovery. • Delays the onset of anaerobic fermentation of sugar in the cell, reducing lactic acid build-up. • Oxidizes lactic acid, helping prevent sore muscles. • Reduces swelling, bruising and pain from injuries, and speeds healing. • Prevents and treat colds and flu, and enhances immunity. • Eliminates need for antibiotics, protecting intestinal flora. • Increases hormone production to optimum levels, eliminating need for artificial steroids. How Ozone Sauna Therapy Speeds Up Healing Many sports injuries involve strains and sprains that cause swelling and an accumulation of excess fluid in connective tissue.

These natural reactions to injury compress blood vessels and restrict the vital flow of oxygencarrying plasma and red blood cells to the injury site. Cells and tissues surrounding the injury site become starved of oxygen, which impedes the healing process. In extreme cases, cell and tissue death can occur. Ozone therapy sauna soothes muscles and calms nerves. Once ozone dissociates within the body, it causes oxygenation of tissues at a cellular level. The single oxygen atom causes vasodilation, increasing the diameter of involved vessels and allowing greater circulation to the area. Therefore nutrients are delivered to the site of injury and inflammatory exudates are removed more rapidly. This single oxygen atom also oxidizes particles and endogenous chemicals that cause prolonged swelling and bruising. Red blood cells are more malleable, thus giving them the ability to penetrate to the smallest of tissue structures, like fine capillaries. Life-giving oxygen is able to reach the site of injury so that cells can heal. Ozone accelerates regulation of the antioxidant system and protective cellular enzymes. Healing is significantly sped up, and athletes are able to return to their rigorous training schedules faster. A typical sauna in conjunction with ozone therapy regulates the immune system, improves circulation and stimulates the mitochondria. An ozone steam sauna can also help with weight loss; it burns between 600 to 1,000 calories per 30-minute session. Furthermore, ozone therapy cleans arteries and veins, improves brain function and memory, purifies blood and lymph, and scavenges free radicals. Overall, ozone therapy is a very healthy oxygen treatment for everyone from the exercise enthusiast to the professional athlete. afm

10.2015 • au stinfI tmaga z i n e . c o m • 63

Feel

Tricks to Treat Yourself From affordable oils to a lavish spa that puts the “treat” in retreat, there’s plenty of reason to pamper yourself this season.

Aromatherapy Starter Kit Essential Oils: The Herb Bar Eucalyptus the oil of respiration

Lavender the balancing oil

Peppermint the oil of digestion

Chamomile the calming oil

Grapefruit the oil of contentment

Inhalation: breathing essential oils directly from the bottle through the nose

Baths: add seven or more drops of essential oils as bath is drawn

Massage: essential oils can be diluted with other oils (i.e. almond, apricot, grapeseed) and massaged into the skin

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Facial: Mecca Gym & Spa Whether it’s your lunch break, on the way home from work or just a quick weekend pick-me-up, Mecca’s new mini treatments will help solve common skincare issues from breakouts to hangovers. Perfect for travelers and on-the-go locals. AFM’s Choice: The “Too Much Fun” Treatment: After all the music and dancing, one too many drinks, and the Texas sun on a three-day music festival, it’s time to pop in for a treatment that will revive your skin. Start with a steam to detox and clear out the dirt. Then exfoliate the skin with a light propeel, followed by a soothing serum-filled sheet mask that is cooling and hydrating. The remaining serum is infused into your skin, and to wrap up, a red LED light is run over your skin to dull any redness. In nearly no time at all, you feel relaxed and ready to get back into your regular routine.

Full Body Relaxation: Hiatus Spa + Retreat October Monthly Retreat: Smashing Pumpkin If you’re the kind of person who breaks out your boots and races to the nearest Starbucks to order a Pumpkin Spice Latte as soon as the first leaf falls to the ground, then this limited-time treatment is one you won’t want to miss. To begin, you’ll soak your feet in a shallow bath, while deciding on one of three essential oils (all with distinct scents of the season) to use during your session. After transitioning to the massage table, an enzyme masque with organic pumpkin, clove and cinnamon is activated with effervescent kombucha and briskly massaged into your body, creating a warming exfoliating blend to scrub away dull, damaged layers and reveal the bright and glowing skin beneath. A warm Vichy shower cleanses away impurities, so your skin is left smooth, brilliant and beautiful. The final encore to your journey is a delightfully distinct orange and kombucha cocktail.

Get a Driver’s License, Go to Prom and Graduate is Why Like all teenagers, Eric uses his phone every day, but there was one call that ultimately saved his life. He had collapsed to the floor, lost all movement in his left arm and leg and could barely speak, but he was able to dial his parents in the other room who came to his side. At 15, Eric had suffered a massive stroke and spent the next several days in the ICU to determine the cause. His movement returned and his speech is back to normal. His stroke was caused by a clot that originated in his heart. Eric lost his Uncle several years ago to sudden cardiac death and has been followed closely since. Although his stroke was not expected, he is grateful to have had a full recovery and he knows his health is a high priority. He plans on staying healthy and only making phone calls now to his friends.

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H e a lt h y B i t s The science behind health and wellness

# K e e p A u sti n F it

Medicine in Melodies

The Perils of Protein Powder While steroids used to be the common drug in gym culture, over-the-counter supplements are starting to surge in popularity among men seeking to build muscle quickly. Despite the legal status of performance-enhancing protein like whey, creatine and L-carnitine, excessive use has been found to lead to emotional and physiological damage. In a study presented at the American Psychological Association's annual convention, it was revealed that men who overused legal supplements suffered from adverse health effects and showed signs consistent with clinical eating disorders. The study recruited 195 men ages 18 to 65 who went to the gym at least twice a week and regularly consumed legal appearance— or performance-enhancing drugs. Participants—who were all men—completed a questionnaire regarding supplement use, body image, self-esteem, eating habits and gender roles. Forty percent of the participants increased their supplement usage over time, while 22 percent replaced meals with protein shakes. Eight percent were cautioned by their physician to cut back, and three percent were hospitalized for related kidney or liver problems due to excessive consumption of supplements. http://bit.ly/1Kc3IdB

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Who needs pills when there’s a powerful—and very affordable—healing tool within reach? According to an analysis of multiple related studies published in The Lancet, relief from post-surgery pain can come from listening to music. The core idea for this analysis came from Dr. Catherine Meads of Brunel University, who focused her attention on 73 previously conducted clinical trials regarding the role of music among surgery patients. After thorough examination and comparison of these studies, Dr. Meads and her colleagues found that patients who listened to music either before, during, or after surgery benefited from the beats—in terms of patient satisfaction, reduced pain and less anxiety. More importantly, most patients who listened to music used less pain medication in recovery. However, there is one “side effect” of music that can occur during surgery. With operating rooms already being noisy and doctors needing to clearly communicate with their team, there is concern that music could be distracting and give way to misunderstandings. http://bit.ly/1L5zkVo

Sleeping Off the Sickness As the weather begins to change, there’s another kind of cold that’s lurking: the common cold. Germs are everywhere, and although we are often exposed to the virus, we avoid sickness because of the strength of our immune systems. According to a study conducted at the University of California, San Francisco, building a defense can be done by sleeping. Psychologists coordinating this study gathered 164 healthy men and women— their average age was 30—to participate. Sleep habits and activity were tracked through journaling and a device similar to a Fitbit, and then assessed after a week. Scientists then sprayed a live common cold virus into each participant’s nose. The differences were substantial, as they noticed that the people who were sleeping the least were far more likely to develop a cold. The ultimate analysis of the study revealed the adults who averaged only five or six hours nightly during the study were four times as likely to catch the cold as people who slept at least seven hours per night. http://bit.ly/1JGjsID

Chronic Joint Pain? Doctors Report Satisfaction Ratings Between 80-90% When Using Nanofactor™ for the Treatments Listed Below Rotator Cuff Repair & Labral Tears

Tennis & Golfer’s Elbow

Cartilage Lesions Painful Scars

Meniscus Damage

Early Arthritis

Tendonitis & Muscle Tears

Nanofactor™ grafts are derived from amniotic tissue and contain key biological elements needed for tissue healing. These can be applied right in your doctors office. Don’t forget to ask if this is an option for you.

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Train

By Nate Turner

This month’s discoveries include a simple training aid, a bright and effective recovery tool and a backpack that works equally well in the airport, on the trail or at the park. For our next review, AFM would love your input! If you’re a coach, an inventor or an early adopter with something you think the fittest of Austin need to see, let us know.

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Hand Armor Liquid Chalk

handarmorchalk.com

If barbell movements, kettlebell work or pull-ups are regular staples in your program, this might be your next favorite training aid. Forgive us for stating the obvious, but any legitimate workout in Austin during the summer months not done indoors will make you sweat (a lot). Until now, the solution for slippery, sweaty hands has been a nearby towel and frequent trips into the chalk bucket, set by set, round by round. Enter Hand Armor’s Liquid Chalk. The HALC product Web page claims that its antibacterial formula kills germs left by others on anything you pick up, that it’s long-lasting, produces no mess, and even prevents blisters. We put an 8-ounce bottle and some single serving packages through the Truth-OMeter (hard, hot workouts) at multiple gyms.

Similarities • Grip was great. Equal to or better than regular magnesium carbonate gym/climbing chalk. No blisters with either substance. • Both look white on your hands, though when used as directed, the HALC produces a more complete coverage area. • Both products leave chalk residue on whatever implement you’re using in your workout. Differences • If it does indeed kill germs (we didn’t do germ counts before and after, sorry), it stands apart from regular chalk, which has no claimed antibacterial properties. • Impressively, it lasted through two to three three rounds of deadlifts, overhead presses and pullups. Regular chalk needed re-application after each round.

Drawbacks It takes longer to apply and use because of the time spent waiting for the liquid medium to evaporate and leave you with perfectly chalked hands. Hand Armor’s 30-second estimate seemed a bit low. It actually took about 45 seconds, but drying could be sped up by a quick trip to stand in front of the gym fan, which is not a bad thing during a workout. If you’re doing as many reps as possible (AMRAP), you’ll be better served by your towel and chalk bucket. Conclusion This is a product with promise. It’s available in a variety of sizes and can even be dispensed via a mountable wall dispenser. If a firm grip and no kicked-over chalk buckets to sweep up after appeal to you, HALC is worth a try. Rating

photography by Brian Fitzsimmons

Getting a Grip on Great Gear

modeled by Kirk Long, 5 Fitness Training and Yoga

Swingbak Foam Roller

swingbak.com Each equipment catalog that comes through the mail slot each month seems to have two or three colorful new rollers in the selfmyofascial release section. Small ones, big ones, bumpy or smooth, cheap or expensive, we’ve seen the lot. This month, we went local, reaching out to Dr. Mike Bhatt, founder of Pinnacle Sports Performance and Rehabilitation, to learn about and demo the Swingbak roller series (see the video in our online version). Dr. Bhatt is a sports chiropractor who treats professional athletes and weekend warriors from a variety of sports, many of them with demanding, repetitive rotational movements like golf

and baseball require. Frustrated with the clunkiness of the old school “two tennis balls in a sock” tool, he came up with the Swingbak, a roller with three distinct surfaces that the user can choose from depending on what area of the body is in need of a roll out. The most noticeable feature of the Swingbak is its array of golf ball-sized bumps (“pressure nodes”) that make up most of its surface. These reminded us of what our regular roller would feel like if it had 56 lacrosse balls embedded into its surface. The middle section of the roller (the “bone zone”) provides a space for your spine, hip or other bony area to roll comfortably as the surrounding soft tissue is treated by the bumps on either side. The discshaped end caps delivered

a focused pressure that felt particularly effective on the inside border of our testers’ shoulder blades. We liked the bright colors too. The standard 22-by-6 inch Swingbak is available in soft, medium or firm densities online from $66.95, and a travel size is in the works. Its versatility and effectiveness make it a standout in the foam roller market and the best one we’ve tested yet. Rating

10.2015 • au stinfI tmaga z ine.co m • 69

Bicycle World

Train

Hyperwear Fit RUCK hyperwear.com

On a visit to Hyperwear headquarters in north Austin to return our last review’s SandRopes demos, I casually asked President Dirk Buikema what he had up his sleeve next. He got a gleam in his eye and motioned for me to follow him to the warehouse. A quick reach into a really big cardboard box yielded a black and blue beta-model Fit RUCK Sandbag Training System. After a thorough inspection, we quickly put it to work in the gym, the park, and later in the week, at X Games (as a backpack). It did well in both settings. Created as a sturdy pack that can be loaded with SandBells, SteelBells or SandRopes, it will carry your gear wherever you

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want to haul it. When it’s go-time, simply stow the shoulder straps into a zipped compartment on the back of the RUCK, load up the desired extra weight, and get to work. It functions like a medium-sized sandbag, with six handles oriented at different angles and positions around the pack providing a variety of grip options. We chose a ground-to-overhead move (and drop) followed by alternating reverse lunges with torso twists. The drop turned out to be a bad idea, eventually breaking one of the shoulder strap bottom buckles. Duct tape provided a quick fix for us, and Buikema assured us that would be improved on production models when we passed along our feedback. Max capacity is rated at 60 pounds, enough for all but the strongest and fittest of us to lift, toss, catch and run hill repeats with.

Outdoor group fitness may indeed be the Fit RUCK’s best application. Think of it this way: aren’t you tired of carrying your yoga mat and dumbbells to Auditorium Shores? To use a dining analogy, we can easily imagine a series of exercises with the pack loaded as the first course, followed by a series of moves using SandBells removed from the inside as course two. The bike ride home with 60 pounds on your back is dessert. afm Rating

photography by Brian Fitzsimmons modeled by Kirk Long, 5 Fitness Training and Yoga

See these products in action! Visit us online to watch the video.

FEEL GOOD. DO GOOD.

We believe strengthening the community starts with you. At the YMCA of Austin, we will make sure you have the expertise and support needed to learn, grow and thrive. As you grow stronger, you’ll strengthen your family and your neighborhood, and that makes us all stronger. Feel good. Do good. Join today.

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in October

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Train

A natomy of a pos e

Triangle By Shelby Autrey

Shelby Autrey, BFree Yoga

Photography by Brian Fitzsimmons

10.2015 • au stinfI tmaga z i n e . c o m •

Train Triangle and Extended Side Angle are two of my favorite poses; they are essential to my whole practice. Together they encompass all of the actions and alignments to prepare your body for any functional movement, aid in the release of stress, and promote joyful ease. Both poses strengthen calves and thighs while lengthening inner thighs, hamstrings and spine. Triangle and Extended Side Angle offer an excellent stretch to your shoulders and chest, promote flexibility in your hips, and aid in digestion through compression of the colon. Additionally, the leg strength and hip flexibility used in this pose offers relief of most back pain.

Triangle // Uttihita Trikonasana Uttihita (Extended, Stretched) Trikona (Three angle) asana (Pose)

2. Turn your right foot 90 degrees to the back edge of your mat. Turn your left foot in slightly to make a firm angle. 3. Inhale, then firm the muscles of your legs by pressing through the balls of your feet and tightening your quadriceps. Shift your hips back and reach your right arm long, out in front of you. 4. Exhale, place your right hand on the ground or a block outside of your right shin. Reach your left arm to the sky. Turn your gaze past your top thumb. 5. As you inhale, push through your feet, draw your right hip back, tone your naval in, lengthen your body from your right 74 â&#x20AC;˘ au sti nf Itm agazi ne.c om â&#x20AC;˘ 10.2 015

hip to your right shoulder. As you exhale, press your top hand into the air as if you were giving a high five and rotate your chest open toward the sky. Continue to turn your gaze past your top thumb. 6. Stay for one minute and breathe with deep, full, even inhales and exhales. 7. Squeeze your feet and legs toward each other, engage your abdomen and as you inhale lift yourself to standing. When you exhale, turn your right foot slightly inward, creating a firm angle. Turn your left foot 90-degrees to face the front edge of your mat. 8. Repeat steps 3-7 on the other side of your body. 9. To come out: Squeeze your feet and legs toward each other, engage your abdomen and lift yourself to stand. Rotate your feet parallel to each other. Step your feet to meet back to Tadasana.

Shelby Autrey, BFree Yoga

1. Stand in Tadasana (Mountain Pose) in the center of your mat. Invite a full breath in and complete breath out. Jump your feet apart wide. Extend your arms like the letter T, palms facing the floor. Step your feet wide until your ankles and wrists are parallel to each other.

Extended Side Angle // Uttihita Parsvakonasana Uttihita (Extended, Stretched) Parsva (Side or Flank) Kona (Angle) 1. Stand in Tadasana (Mountain Pose) in the center of your mat. Invite a full breath in and complete breath out. Jump your feet apart wide. Extend your arms like the letter T, palms facing the floor. Step your feet wide until your ankles and wrists are parallel to each other. 2. Turn your right foot 90 degrees to the back edge of your mat. Turn your left foot in slightly to make a firm angle. 3. Inhale, firm the muscles of your legs just like you did in Triangle. As you exhale, bend your right knee to a 90-degree angle. Make your thigh bone parallel to the floor and stack your knee over your ankle.

6. Stay for one minute and breathe with deep, full, even inhales and exhales. 7. Squeeze your feet and legs toward each other, engage your abdomen and as you inhale lift yourself to standing. As you exhale, turn your right foot in slightly creating a firm angle. Turn your left foot 90 degrees to face the front edge of your mat. 8. Repeat steps 3-7 on your left side. 9. To come out: Squeeze your feet and legs toward each other, engage your abdomen and lift yourself to stand. Straighten your bent knee. Rotate your feet parallel to each other. Step your feet to meet back to Tadasana.

photography by Brian Fitzsimmons

4. Place your right hand on the ground or on a block outside of your right foot. Press your outer thigh into your inner arm. Stretch your left arm along side your left ear. Turn your gaze up past your left hand.

5. Push through your back foot, reach through your top arm, rotate your chest open, and feel your entire body stretch and firm simultaneously.

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Workout

You Do Know Squat

Even if heavy lifting is not your goal, the natural motion of a squat deserves the attention to technique in order to regain and maintain a healthy range of motion.

By Diane Vives, M.S., C.S.C.S., N.S.C.A.-C.P.T., F.M.S.

ife demands that we squat. From the time we are infants, our behavior drives us to learn how to move. As we start interacting with our environment, we are driven to roll, reach, crawl, kneel, squat, stand and then take off on that wobbly walk. In Asia, I personally witnessed many men resting naturally in a deep squat, where their rears touched the back of their heels. It seemed as if this was the most comfortable position they could choose. In contemporary North America, we have built-in conveniences to change the needs to only half the squat distance or even less. So by reacting to our environment of modern conveniences, we become limited in this natural movement. But then, along comes our workout(s) of the week, and we try to force our bodies into a hopefully deeper squat or even just try to load the limited squat that we have been using from day to day. This is definitely not optimal, so knowing how to pay attention to good form and challenge with deeper, fuller ranges of motion is a great opportunity to bring a healthy squat back into play.

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Wall Squat

Purpose: Squatting directly in front of a wall or barrier is a great way to cue the squatting motion to descend vertically. A common mistake is to pitch the torso and upper body forward. • Use a distance that is about half of your foot length away from the wall or barrier, with your feet shoulder width apart and a slightly turned out toe position. • Then squat while maintaining a safe spine position and make sure that the top of the pelvis does not roll back, rounding the back. • Squat as deeply as possible without making contact with the wall in front of you. • Work toward maintaining the quality of movement while improving your depth of the squat.

photography by Brian Fitzsimmons performed by Ashley Everhart, Oak Hill Fitness

Goblet Squat with Curl

Purpose: This front squat with a wide base comes from the kettlebell world and one of my favorite strength coaches, Dan John. It encourages a deeper descent into the squat because the kettlebell will counterbalance any tendency to sit back into the hips. The curl at the bottom increases time and strength in the low position. • Set up with a slightly wider than shoulder-width stance, your toes turned out as much as you need to perform the movement smoothly and hold the kettlebell in a bottom-up position in front of the chest. • While maintaining a safe spine position, descend until the crease of the hips goes below the top of the knees. The knees should be tracking over the feet and not crossing the inside edge of the shoe. • The outside of the elbows should brush the inside of the upper thigh in this low position. • At this bottom position, extend at the elbow to lower the kettlebell and then curl it back up to the original position. • Focus on pushing the floor away from your feet and extend the ankle, knees and hips to return to the start position.

Single Leg Box Squat with SandBag

Purpose: Performing the single leg squat on the box while using a front loaded position encourages a full range of motion during the squat and allows the opposite leg to hang freely in a position that encourages the safe spine position of the torso and pelvis. • Using a box that is tall enough to allow your free leg to hang to the side naturally, begin by standing on a single leg with a light sandbag in the front carry position. • Descend into a squat with a smooth controlled motion, maintaining ankle, knee and hip alignment. Make sure that you feel the safe spine position and maintain that feeling throughout the movement. • Push your foot through the box to extend the ankle, knee and hip while maintaining alignment and returning to start position. • Be sure to control the movement and only descend as deeply as you can with proper technique. When learning the movement, you may shorten your range of motion until you are more confident with technique.

Counter Movement Squat Jump

Purpose: This movement challenges squat mechanics while applying the speed of a fast countermovement to load the jump, the jump triple extension and then landing again using foundations of the squat mechanics. • Stand tall with your feet shoulder-width apart and your natural, slightly toed out position. • With a safe spine position, descend quickly using triple flexion of the lower body and swinging the arms down toward the ground to increase the loading into the lower body. • Once you reach a squat position, use the elastic coiling (stretch reflex) of the leg and hip muscles by immediately pushing through the floor and extending the lower body as fast as possible. • Extend completely to the top of the jump, and return to the ground by landing under control, absorbing the forces, and using the squat mechanics for good technique. • After landing, return to a standing position. Reset and repeat each quality repetition, one at a time for no more that 5 repetitions per set.

*To find out how much to turn your toes out based on your body’s natural design, stand tall on a smooth surface that your feet can easily slide on. Point toes forward, then squeeze the muscles around your hips and naturally allow your leg and feet to slide on the surface of the ground so your foot position is based on your body. 10.2015 • au stinfI tmaga z i n e . c o m • 77

Events Featured

LIVESTRONG Challenge Austin

Submit your event online at austinfitmagazine.com

October 17 Wholly Yoga Whole Foods Join Austin Fit Magazine and eight of our yoga studio friends for a free flow of morning classes led by your favorite instructors. Wholly Yoga! will provide eight unique 30-minutes sessions from our partner studios on the top plaza of Whole Foods downtown. facebook.com/ events/516499551831396/ October 18 LiveStrong Challenge Austin Palmer Events Center Cyclists of all levels are invited

to participate and can choose to ride one of four courses from 20 to 100 miles. Each cancer survivor receives a yellow rose when crossing the finish line, and friends, family, and loved ones are able to ride in memory of those they have lost and in honor of those who are fighting. A 5K run/walk has also been added this year. livestrong.org/events/1920/ October 24 Enchilada Buffet 2015 Across Austin The Enchilada Buffet is a grassroots, self-supported ride with a group of friends that covers five city-owned trails and the open roads connection that form 85

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miles of Austin mountain bike goodness. enchiladabuffet.com October 23-25 Formula 1 United States Grand Prix Circuit of The Americas Drivers will be in Austin competing in the Formula 1 United States Grand Prix in October. Built around a state-of-the-art 3.4-mile circuit track with capacity for 120,000 fans and an elevation change of 133 feet, the facility is designed for any and all classes of racing—from motor power to human power. circuitoftheamericas.com/f1

photography by Liz Kreutz

Sports and Outdoors

Food and Drinks

Arts

October 8-11 Gruene Music and Wine Festival Gruene, TX The 29th annual four-day celebration of not only Texas and American music, but also Texas, German and New World wines, specialty beer, food and handcrafted items. Over 40 wine and food producers will be there this year, so come prepared to indulge! gruenemusicandwinefest.org

October 16-17 FiestaJAM Lake Marble Falls FiestaJAM on Lake Marble Falls is a two-day festival showcasing the blossoming music and wine scenes in the Marble Falls/Burnet County area of the Texas Hill Country while supporting Marble Falls Independent School District and Harmony School of Creative Arts music education programs. fiestajam.org

October 15-18 Oktoberfest Celebration Banger’s Sausage House and Beer Garden Celebrate the arrival of autumn at Banger’s Oktoberfest, featuring live music, great seasonal and German beers, and a special Oktoberfest menu. bangersaustin.com/events-calendar-2/2015/10/15/oktoberfest October 17 Nightmare on Rainey Rainey Street Get ready for the largest Halloween bar crawl in Rainey Street history. Come out, join the fun and prepare for an amazing night. There will be free shots and beers, cash prizes for best costumes, amazing drink specials, party swag, giveaways, and much more. eventbrite.com/e/nightmare-onrainey-tickets-18371092432 October 25 Austin Fermentation Festival 2015 Texas Farmer’s Market The Austin Fermentation Festival is an educational event that celebrates all things fermented in Central Texas. The day will include a keynote with Jennifer McGruther of Nourished Kitchen and 12 additional fermentation workshops offered throughout the day covering topics such as cheese making, miso, sauerkraut, kombucha, charcuterie, beer, vinegars, lacto-fermented vegetables and more. texasfarmersmarket.org/austinfermentation-festival/

Lifestyle

October 17 Oddball Comedy and Curiosity Festival Austin360 Amphitheater Aziz Ansari headlines this annual comedy tour featuring Amy Schumer and over 20 other comedians. oddballfest.com October 17-18 Texas Book Festival Downtown, Various Locations The Texas Book Festival has evolved into one of the premier literary events in the country and hosts about 250 authors each year. More than 40,000 book lovers of all ages attend the festival annually, enjoying readings, panel discussions, signings, cooking demonstrations, live music, local food, YA authors, children's activities and exhibiting vendors from across the state. texasbookfestival.org October 29 – November 5 Austin Film Festival Paramount Theatre and various locations Recognized as one of the top film festivals in the country, this cinematic event shines the spotlight on top-billed films and indies alike. austinfilmfestival.com

October 2-4, 9-11 Austin City Limits Music Festival Zilker Park One of the country's largest celebrations of music, this sixday festival brings the magic of the famed public TV series “Austin City Limits” outside the studio and into Austin's most beloved park with more than 130 musical acts on eight stages over two weekends. aclfestival.com October 23-25 Austin Gem and Mineral Society’s Annual Gem and Mineral Show Palmer Events Gemstone, jewelry, mineral and fossil show, plus a theme of pegmatites, can be found at this year’s showcase. Sponsored by Silicon Labs, the event includes a grand prize giveaway, free mineral specimen, gem mine, wheel of fortune, fluorescent cave, and special exhibits. gemcapers.com October 24-25 2015 AIA Austin Homes Tour Across Austin One of the nation’s leading selfguided annual home tours, dedicated to recognizing new projects of architectural significance in Austin that exhibit exceptional thought and creativity. aiaaustin.org/event/29th-annualaia-austin-homes-tour

WANT AFM DELIVERED TO YOUR DOORSTEP? 24 ISSUES FOR $50!

October 31 Texas Fireworks Dia de los Muertos Celebration Kreig Baseball Field Light up your Halloween night with pyrotechnics at Kreig Softball Fields, presented by Planet K. planetktexasfireworks.com

October 30-31 Wizard World Austin Convention Center Wizard World Comic Con produces pop culture conventions across North America to celebrate the entertainment industry. wizardworld.com 10.2015 • au stinfI tmaga z ine.co m • 79

SUBSCRIBE AT AUSTINFITMAGAZINE.COM

Rides&Races OCTOBER October 3 BattleFrog Obstacle Race 8K Reveille Peak Ranch, Burnet, TX battlefrogseries.com

October 17 Austin Challenge Urban Scavenger Race Austin, TX challengenation.com/austin/

Kraut Run 8K Fredericksburg, TX bit.ly/1e8OSvQ

Vern’s No Frills 5K Georgetown, TX noexcusesrunning.com

Spectrum Trail Race Series 50K/25K/10K McKinney Roughs, Austin, TX spectrumtrailracing.com

Run for Dreams 5K Round Rock, TX runfordreams5k.com

Urban Dare Adventure Race San Antonio, TX • urbandare.com/ adventurerace.php Paleface Run 30K/15K/5K Spicewood, TX • tejastrails.com October 4 Meet Your Maker Off Road Challenge Marble Falls, TX camppeniel.org/get-involved/ adventure-race October 10 Crowns of Hope 5K Cedar Park, TX • bit.ly/1IikbR4 Hootenanny on the Hill 10K/5K/3K Kyle, TX hootenannyonthehill.com Wurst Tri Ever Sprint Triathlon New Braunfels, TX bit.ly/1NmdddV October 11 Corner Store Country Run 5K Round Rock, TX cornerstorerun.com October 16, 17 Capital to Coast Relay Austin, TX to Corpus Christi, TX capitaltocoastrelay.com

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Tap-Tober 5K Beer Run San Antonio, TX bit.ly/1JouZPg Palo Duro Trail 50-Mile/50K/20K Palo Duro Canyon State Park, TX palodurotrailrun.com October 18 Hill Country Marathon/HalfMarathon/10K Marble Falls, TX traverserunning. com/hill-country-marathon GUSTO Challenge 13-Mile/12K/5K San Antonio, TX carrerathon.com October 23 Ragnar 120-Mile Trail Relays Flat Rock Ranch, Comfort, TX ragnartrail.com October 24 Austin Halloween Half Marathon Austin, TX austinhalloweenhalf.com Frankenthon Monster Marathon Cedar Park, TX frankenthon.com Toad Trot 5K Bastrop, TX bastropkiwanisclub.com ZERO Prostate Cancer 5K Austin, TX zeroprostatecancerrun.org

Marathon 2 Marathon Marathon, TX marathon2marathon.net Cactus Rose 100-Mile/50Mile/4x25-Mile Relay Bandera, TX • tejastrails.com October 25 Texas Tough Duathlon San Antonio, TX texasendurance.com

November November 1 Urban Assault Ride Austin, TX urbanassaultride.com/city/austin/

Outrun Sickle Cell 5K and Fun Run San Antonio, TX runsignup.com/Race/TX/ SanAntonio/OutrunSickleCell5K ndFunRun November 6 Great Brazos Relay Waco, TX baylor.edu/greatbrazosrelay November 7 Tour de Gruene Gruene, TX tourdegruene.com Bike Out Hunger Waco, TX outhunger.org/event/bridge-thegap-2/

OCT Dec November 8 Ironman 70.3 Austin Austin, TX ironman.com/triathlon/events/ americas/ironman-70.3/austin/ register.aspx November 11 National Veterans Day Run San Antonio, TX veteransdayrun.com/register/ san-antonio November 12 Wurst Ride in Texas Austin, TX wurstride.com November 15 Fredericksburg Fall Foliage Frolic Fredericksburg, TX hcbtc.com/blog/fredericksburgfall-foliage-frolic/ Komen Austin Race for The Cure Austin, TX • komenaustin.org November 21 Dirt Trails and Pony Tails 5K Austin, TX trailheadrunning.com Mustache Dache Austin, TX mustachedache.com/austin/ Wild Hare 50mi/50K/25K/10K Austin, TX tejastrails.com November 22 Gobble Wobble 5K Georgetown, TX runsignup.com/Race/ TX/Georgetown/ GobbleWobble5K

November 24 Tour Das Hugel Austin, TX facebook.com/tourdashugel November 26 ThunderCloud Subs Turkey Trot Austin, TX thundercloud.com/turkey-trot/ event-info/ November 27 Drippin’ with Thanks 5K and Family Fun Run Austin, TX runsignup.com/Race/TX/ AustinA/

December December 5 Lights of Love 5K and Family Fun Run Mueller Hangar, Austin rmhc-austin.org/LOL-5K Austin Trail of Lights 5K Zilker Park, Austin austintrailoflights.org/2015fun-run Spicewood Vineyards Half Marathon and 10K Spicewood Vineyards, Spicewood runintexas.com/spicewood

Craft Brew Races Austin craftbrewraces.com/austin/ McKinney Roughs 12 Hour Relay 30K Austin spectrumtrailracing. com/#relay December 6 Decker Challenge and Brown Santa 5K/Kids K Travis County Expo Center, Austin https://austinrunners.org/ events/decker-challenge/ December 12 Texas Trails Endurance Run (50 mile/50K/25K) Huntsville State Park, Huntsville https://facebook.com/ TexasTrail50k December 14 SARR Mission 5 & 10 Mile Walk/Run Mission Country Park, San Antonio saroadrunners.com/content. aspx?page_id=87&club_ id=736866&item_id=305949 December 20 HITS Endurance – Austin Circuit of the Americas hitsrunning.com/austin-tx/

Sights and Sounds of Christmas 5K San Marcos sights-n-sounds.org/5k/ Mission to Mission Charity Bike Tour San Antonio m2msa.com/ Christmas at the Caverns 5K Natural Bridge Caverns naturalbridgecaverns.com/

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DISCOVER!

Tell us about it!

photography by Brian Fitzsimmons

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

Mary Moore Searight Metro Park By Devyn Bernal

ary Moore Searight Metro Park boasts over 300 acres with facilities for hiking, horseback riding, grilling, disc golf and more. Found off of Slaughter Lane, these amenities and more make this park a destination. A dedicated corps of volunteers keeps the disc golf course in great shape, while Friends of Mary Moore Searight tends other areas. An off-leash dog area of Mary Moore Searight can be accessed on South First Street in the north end of the park. The busy road to its north and I-35 provide enough road noise, though not too disruptive, to remind hikers that they are not too far from the bustling city around it.

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The main loop through the park has high volume for runners or walkers, which could derail from any desired solitude. However, if the spots are chosen carefully, there are a few tranquil areas where it is possible to leave the hustle and bustle behind. Mary Moore Searight provides the perfect outdoor adventure right in Austin’s backyard. Families can pack up and picnic next to several barbecue pits and tables, fish off the pier, or walk the trail. The park even has a nice spot for reservations if you wanted to plan a party. Although mostly known for its challenging disc golf course, Mary Moore Searight has nearly all other sports fields as well. Mary Moore Searight’s trail begins at the waypoint “Trailhead” near the

center of the park adjacent to the main parking area. There are two noticeable trail systems in the park, the “Metro” trail for runners, walkers and hikers, and the “Equestrian” trail for those on horseback. Provided that you head south regardless of which path you choose, you'll end up at the big loop. Like most of the Metro trail in the northern part of the park, the big loop is paved. The loop itself covers just over a mile. More interesting are the criss-crossed trails in the southwest corner of the park. The big loop provides access to get there and get lost in a maze of small interconnecting trails. You'll find far fewer people here and less noise and commotion. Another benefit of heading to the southern edge of the park is the trail's

proximity to Slaughter Creek. At a couple of spots along the trail small overlooks perch over the stream below, a great place to relax or for your dog to cool down. Pets are welcome, and there is plenty of space for them to roam around freely as long as you keep an eye on them. One strong advantage is that there are plenty of trash cans, so you're not holding your dog's waste for very long (something people may take for granted). At Mary Moore Searight Metro Park, carefully picking your trails and areas of the park greatly affects the solitude you can expect. This park can be anything you make of it.

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