April 2011 Issue

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You’re Invited Seton Southwest Hospital’s A fundraising event no athlete would want to miss!

Join us for an evening of entertainment, gaming and shopping with some of Austin’s most elite athletic legends. Honoring the fastest woman in the world, Gold Medal Olympian Sanya Richards (World Champion, 400m (09), American Record Holder 400m, two-time Olympic Gold Medalist and Bronze medalist) and her husband New York Giants, Super Bowl champion Aaron Ross, for the first Seton Southwest Goala Athlete Heroes Award for outstanding leadership, community service and excellence in an athletic field.

Sunday, May 1 6 p.m.

The Salt Lick Pavilion 18300 FM 1826 Driftwood, Texas 78619 Highlights of the evening: • casino night atmosphere with an array of gaming opportunities • silent auction (including 2011 Kauai, HI Marathon package and 2012 Austin Marathon package, both include race entries) • delicious Salt Lick barbeque • vodka and tequila tasting from local vendors • live music by the Tony Harrison Band

Event admission: $50 Tickets available online www.seton.net/goala or call (512) 324-3005 Benefits the Sr. Jean Wesselman Nursing and Allied Health Scholarship Endowment and special projects at Seton Southwest Hospital, as designated by the Seton Fund Board of Trustees.

e It ta k

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to tr i

FEATU RES APR/2

011

#28

RISING STARS OF THE

2011 AUSTIN TRI SEASON BY

(#18) TIME TO TRI! A BEGINNER’S GUIDE TO TRIATHLON DAVID GARZA Get started on your journey into the multisport world, with tips on how to determine your proper race distance, set goals and choose which event is right for you.

BY

KELSEY MENZEL & CAROLINE FABACHER PHOTOS BY BRIAN FITZSIMMONS

T

his month, we’re highlighting six charismatic Austinites who’ve managed to propel the sport of triathlon, just by being themselves. Whether as coaches, dedicated pro athletes or producers of the events so many local triathletes enjoy, these six people not only embody the best of Austin’s multisport scene, but are true rising stars in the sport.

(#22) 11-WEEK TRIATHLON PREP PLAN DAVID GARZA This 11-week training schedule provides dayby-day preparation for your first race.

BY

(#48) 2011 SPRING SHOE REVIEW CREGG WEINMANN For those runners looking for something new — we have it. For those who prefer to stick with their tried-and-true, we have those, too.

BY

FEATURES • CONTENTS • 9

DEPARTMENTS

APR/2011 THE TEAM PUBLISHER/CEO Louis M. Earle ASSOCIATE PUBLISHER/ EDITOR-IN-CHIEF Drex Earle, Ph.D. ART DIRECTOR Weston Carls EDITORIAL ASSISTANTS Caroline Fabacher, Kelsey Menzel, Natalie Ziskind VP, SALES & MARKETING Alex Earle ADVERTISING SALES DIRECTOR Kelley Delesandri ADVERTISING CONSULTANTS Emily Nash, Amity Ponsetti CONTRIBUTORS Brian Fitzsimmons, David Garza, Alexa Sparkman, Cregg Weinmann, Anne L. Wilfong

KICK MO’S BUTT WITH TEXAS IRON

ALEXA SPARKMAN, MA, RD, LD WITH ANNE L. WILFONG, RD, LD

PHOTOS BY

BY

PHOTOS BY

BRIAN FITZSIMMONS

Slightly crunchy, these light, yet flavorful biscotti are wonderful dunked in coffee or tea.

A dark chocolate cocoa powder will ensure they have a deep chocolatey taste.

#54

BRIAN FITZSIMMONS

This month Mo joined pro triathletes, trainers and owners of Texas Iron Multisport Training — Jamie Cleveland and Andrea Fisher — for a workout she won’t soon forget. See how far they pushed her in this month’s Kick Mos’ Butt!

TRI TRAINING WITH A PARTNER BY

PATRICK EVOE, PROFESSIONAL TRIATHLETE

Some people enjoy training alone, but there can be great advantages to working out with a partner. Here are some of the tips I’ve learned from years of training with a buddy.

SUBSCRIPTIONS austinfitmagazine.com/subscribe 1905 N. Lamar Blvd., Ste. 105 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.

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12 • APRIL 2011 • AUSTINFITMAGA ZINE.COM

62 rides & races 74 the funny side of fit

EVENT LISTINGS events@austinfitmagazine.com

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EVERY ISSUE

14 from the publisher 58 events calendar

STORY IDEAS ideas@austinfitmagazine.com

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CHOCOLATE ORANGE BISCOTTI

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GENERAL INQUIRIES info@austinfitmagazine.com

PUBLISHER’S LETTER

WHY NOT GIVE MULTISPORT A TRI?

COME JOIN US! AT THE 8TH ANNUAL ROOKIE TRI!

I

T’S HARD TO BELIEVE IT’S BEEN MORE THAN 30 YEARS SINCE I WAS AWED BY THE SPECTACLE OF THE FIRST IRONMAN COMPETITION, HELD ON THE “BIG” ISLAND OF HAWAII BACK IN 1977. I REMEMBER THINKING, “YOU’VE GOT TO BE CRAZY TO SUBJECT YOURSELF TO THIS KIND OF PAIN AND SUFFERING.” The very thought of a 2.4-mile swim, followed by 112 miles of biking, culminating with a 26.2mile marathon was too much to imagine for even the most maniacal of athletes. The fact that each participant was greeted by rolling ocean waves and scorching lava-covered terrain seemed to push the limits beyond reality. And yet over the years, the popularity of triathlons has grown from elite-only competitions to a whole slew of race categories that a novice can enjoy.

Now when I really think about it, I can’t say I’m all that surprised by triathlon’s rising popularity.

Consider this: at least two of the three legs — swimming and cycling — are as traditionally American as “mom and apple pie.” Meanwhile, the third — running — has gradually become an American pastime. With millions of people hitting the pools, lakes, oceans, trails and roads every day, putting them all together seems to make sense.

One of the not so subtle benefits of a triathlon, however, is the preparation required to actually complete one. It’s like the ultimate in crosstraining. Each discipline works different muscles and incorporates distinct movements and coordination. Water and wind resistance provide unique challenges and being accomplished in one sport doesn’t necessarily guarantee proficiency in another. And while the distances in each leg

seem tolerable, when done back-to-back-toback, the game completely changes. By the time you’re ready to compete, you’ve undergone some outstanding fitness training — something you can’t get from a single sport.

Here in Austin, we’re very fortunate to have a number of well-established triathlon events and athletes to lead us down the multisport path. Here at AFM, we’ve tried to do our part, too, by increasing our triathlon coverage over the years. This really started with the debut of our Fit3 section back in 2009 and continues through the current issue. For the first time ever, we’re devoting our entire April 2011 edition to triathlon.

And it doesn’t stop there. We strongly believe triathlon should be accessible to anyone looking for a fun fitness challenge, so we announced last month we’ll be the new presenting sponsor of The Rookie Triathlon, one of the season’s most highly anticipated multisport events.

No doubt this issue is chock-full of great triathlon editorial — tips and tricks, training advice, events near you, as well as in-depth profiles of Austin’s best and brightest athletes.

We hope it will not only nudge you a little further down the multisport path, but maybe even convince you to come out and join us on April 17th for The Rookie Triathlon. C’mon, can you think of a better way to inaugurate yourself into the world of triathlon?

Keep Austin Fit,

NEW DATE NEW COURSE NEW VENUE SAME FUN! ROOKIE + VETERANS DIVISIONS

April 17th, 2011 Decker Lake, Austin, TX

300 m swim, 11.2 mile bike ride, 2 mile run

www.TheRookieTri.com

facebook.com/austinfitmagazine twitter.com/austinfit 14 • APRIL 2011 • AUSTINFITMAGA ZINE.COM

by DAVID GARZA, PERSONAL TRAINER & TRIATHLETE

TIME TO TRI! 18 • APRIL 2011 • AUSTINFITMAGA ZINE.COM

photos by T YR Spor t Inc.

N

OW THAT THE LIVESTRONG AUSTIN MARATHON IS OVER, IT’S TRIATHLON SEASON! HAVE YOU EVER WONDERED WHAT IT WOULD BE LIKE TO DO A TRIATHLON? DO YOU SOMETIMES FIND YOURSELF BORED WITH YOUR USUAL RUNNING ROUTINE? IF SO, THEN MAYBE A TRIATHLON IS THE NEXT STEP ON YOUR FITNESS RÉSUMÉ. ¶ Here I’ll cover the basics to get you started on your journey into the multisport world, with tips on how to determine your proper race distance, set goals and choose which event is right for you. As a certified personal trainer and triathlete myself, I’ll provide key tips on preparing for your race, on executing on the day it finally arrives…and on how to have fun in the mix.

[FIRST THING’S FIRST]

CHOOSING YOUR DISTANCE

The first step is determining your appropriate competitive distance. You’re likely going to start with a sprint or rookie triathlon, but depending on your athletic ability, you might be able to take it a step further. It’s essential to pick a distance that’s challenging without being overwhelming.

SPRINT The sprint is perfect for multisport newbies. The swim, bike and run are all manageable and give you a sense of what triathlon is all about. In terms of overall difficulty, it’s analogous to a 5K road race.

S w im 3 0 0 - 8 0 0 m e t e r s

B i k e 10 -13 mil e s

R u n 2- 3 mile s

OLYMPIC This is like the 10K distance for triathlon. Definitely a challenge for anyone new to the sport, and a solid accomplishment for any athlete.

S w im 1 , 5 0 0 m e t e r s

B i k e 2 4 . 8 5 m il e s

R u n 6 . 2 mile s

HALF-IRONMAN The Half-Ironman is what mere mortals aspire to as the ultimate triathlon distance (like a marathon for runners). Only attempt this after you’ve succesfully put a few triathlons under your belt.

S w im 1 , 9 3 1 m e t e r s

B i k e 5 6 m il e s

R u n 13 .1 m il e s

IRONMAN This is a beast of a race and reserved only for the most elite of athletes. If you have a lot of time on your hands (several hours a day to train) and an iron will, you could work up to this one day.

Swim 3,862 meters

B i k e 1 1 2 m il e s

CHOOSE YOUR GOAL AND RACE

N

ext, what’s your goal? Is it to race a friend, try something new or really get active again?

For many, defining your goal can be the hardest part of the entire event.

Think about why you really want to do this, what the challenge means to you and what you hope to take from the experience. Whatever your goal may be, make sure it’s bold enough to challenge you, but realistic enough to accomplish.

Once you have a more defined goal in front of you, the easy and fun part is determining which race to do.

There are several great local races, most of which run from mid-April all the way through October. Here’s a brief list of upcoming events in the Austin area, including the Rookie Triathlon (sponsored by Austin Fit Magazine), which is a great one to begin with. At the end of the day, picking the right event is more about giving yourself enough time to train and meet your goal, than it is about the event itself.

R u n 2 6 . 2 mile s

[UPCOMING LOCAL TRIATHLON EVENTS] Saturday, April 16, 2011 Texas State Sprint Triathlon San Marcos

Sunday, July 31, 2011 Jack’s Generic Triathlon New Braunfels

Sunday, April 17, 2011 The Rookie Triathlon Austin

Saturday, August 13, 2011 4th Annual Gator Bait Triathlon Boerne

Saturday, April 23, 2011 Lake Travis Triathlon Austin

Sunday, August 14, 2011 Austin F-1 Cubed Triathlon Spicewood

Sunday, May 08, 2011 Skeese Greets Women’s Triathlon New Braunfels

Sunday, August 14, 2011 Inspire Kids To Tri Cedar Park

Saturday, May 21, 2011 Memorial Hermann Ironman Texas The Woodlands

Monday, September 05, 2011 The AVIA Austin Triathlon Austin

Saturday, May 21, 2011 Rockin’ R Toobing Triathlon New Braunfels

Saturday, September 10, 2011 The Wurst Tri Ever New Braunfels

Monday, May 30, 2011 Capital of Texas Triathlon Austin

Sunday, September 25, 2011 Dilloman Triathlon Spicewood

Sunday, July 10, 2011 Couples Triathlon Austin

Saturday & Sunday, October 1 & 2, 2011 The Kerrville Triathlon Festival Kerrville

TIME TO TRI • FITNESS • 19

TIME TO TRI!

START TRAINING

N

ow that you have your race and goals set, let’s start training! The first thing to do is rate your abilities from weakest to strongest across each area of the triathlon — running, biking and swimming.

Your weakest discipline is obviously what you’ll want to spend the most time working on; for most people, it’s open-water swimming.

On the flipside, you should spend the shortest amount of time training for what you’re already strongest in. Your natural tendency will be to put emphasis on the discipline that’s easiest for you, so do your best to fight this; instead, focus primarily on where you need the most work. Remember: if you don’t put in the training on your weakest link, you’ll pay for it come race day.

On page 22, I’ve provided a very simple 8-week training plan, with suggested workouts for each part of the tri. It goes without saying, but I’ll mention this anyway: this is not a onesize fits all plan. Be sure to tailor it according to your own strengths and weaknesses.

[SEE PAGE 22 FOR AN 11-WEEK PLAN]

6

BASICS OF ANY TRIATHLON

[SWIMMING]

M

y first rule of thumb when learning to swim for a triathlon is to not get frustrated.

Swimming is a highly technical sport and people spend years mastering their swim stroke. Thankfully, you’re allowed to use any stroke you want in competition, but freestyle is usually preferred. To help you

get a better idea of what a correct freestyle stroke looks like, check out the animated videos on swimsmooth.com.

Additionally, you may find a master’s swim class helpful.

Here, you’ll have a coach on the pool deck instructing you, along with a group of other swimmers. If you can afford to do it, set up a one-on-one session with a swim coach, too.

Having someone watch

your stroke and provide tips on how to improve your swimming mechanics is well worth the money. If not, have a friend videotape you.

To get in some practice time, the swimming options around Austin are virtually limitless.

I would recommend Barton Springs, Stacy Pool, Deep Eddy or the Quarry at Pure Austin.

Though honing your stroke is important, it’s

absolutely essential to be comfortable in open water. In other words, training exclusively in an indoor pool won’t suffice. On race day, you’ll be swimming with a large group of people in open water, so get used to what it will feel like. If you don’t, it will be extra difficult to stay calm and focused once the race starts.

[BIKING]

I

f you don’t already have a bike, it’s time to find one. The bike you train with (or use to get you through your first race) doesn’t have to be fancy. Once you fall in love with the sport, you can look into upgrading. The only real requirements for the race are that you wear a proper (CPSC-compliant) helmet and have bar end caps.

If you don’t have a bike yet and want to start training anyway (or are completely new to cycling), try a spinning class at your local gym. This is a great way to introduce yourself to the bike portion of the race.

20 • APRIL 2011 • AUSTINFITMAGA ZINE.COM

[RUNNING]

T

he only equipment you need here is a good pair of running shoes. Consider buying a new pair and make sure to train in them before race day, so they’re relatively broken in. Your best bet is to go to any store in Austin that specializes in running gear (RunTex, Rogue, Hill Country Running, Texas Running, Luke’s Locker, etc.) and have them analyze your stride to recommend the proper type of shoes.

Also, check out the course description for your race and try to train on similar terrain. Do not be intimidated if you can’t run the distance right off the bat. This is your first race and your ultimate goal is to finish and have fun!

[THE TRANSITION]

A

nother often overlooked part of the triathlon — which will easily make or break your performance in the race — are the transitions.

You will transition from swim to bike (T1) and bike to run (T2), which is something most people are not used to. It’s highly recommended that you incorporate transitions into your training, so you’re prepared for what’s to come on race day.

The best way to describe the transition during the race itself is “controlled chaos.” So, have a plan and don’t get flustered by all of the other athletes. Just stay focused on yourself.

[NUTRITION]

A

s for nutrition, everyone is different. I always recommend eating as clean as you can, and for shorter distance races, trying not to change your diet too much. Just go with what you’re used to. However, for longer distances, feel free to experiment a little more. If you test different foods during your training period, you’ll get a sense of what works best for your body. Last but not least: never, ever introduce any new nutrition on race day.

[ OP T ION A L E Q UIP ME N T ] Here’s a quick list of accessories to help you tackle your first triathlon the right way: • Body Glide (prevents chafing/blisters) • spare set of goggles • spare contact lenses • wetsuit • transition bag • a towel (to sit on in transition) • sunglasses • race belt • chip strap • easy laces for your running shoes • running hat • Garmin or GPS watch • balloon (to find your spot in transition)

Nonprofit. Community. Rowing.

R: G.ORG FO

ROWIN VISIT AUSTIN

6 TIPS FOR PRE-RACE PLANNING & PREP 1. Pick up your packet at the designated time and location.

2. Bring your driver’s license and a USAT card (or day pass for non-members).

3. Secure race numbers to your bike, helmet and race belt.

4. Review other materials in your packet, especially the race course map.

5. Pack your race bag the day before so you have time to get last-minute items, if needed.

6. Don’t forget to review the rules of triathlon to avoid any penalties on race day!

fi c a te G if t C e r ti

In tr o d u c to

RACE DAY

W

ake up early and eat breakfast, giving yourself enough time to digest. Plan to arrive when transition opens so that you’ll have plenty of time to get your body marked with your race number, get your transition area set up and familiarize yourself with how the transition will work. Be aware of the entrances, exits and your proximity to them. You will definitely feel nervous, but trust your training and remember why you’re there.

Soak up the atmosphere and camaraderie that comes with this sport — this is part of why you’re racing!

After your transition is set up, get your goggles, swim cap and chip (make sure it’s strapped to your ankle) and head down to the swim start to find your wave. Seed yourself accordingly based on your swimming capability (first-timers typically start closer to the back). Take a deep breath, wait for the gun and remember to have fun and smile at the cameras!

When you cross that finish line, throw your hands in the air and take pride in what you’ve accomplished. You’re now officially a triathlete! Welcome to the club.

TIME TO TRI • FITNESS • 21

s

s r y C la s s e

m o l P ro g ra H ig h S c h o s te L e s s o n

P ri v a

v e n ts S p e c ia l E

m o o l P ro g ra M id d le S ch

for more info call

512.472.0726

HEATHER HODGES

TIME TO TRI!

Owner/Head Trainer

11-Week Training Weeks

Monday

Tuesday

Wednesday

Week 1

Run: 15 min

Bike: 5 miles

Week 2

Swim: 200 yds Run: 15 min

Bike: 6 miles

Week 3

Swim: 200 yds Run: 20 min

Bike: 6 miles

Swim: 300 yds Run: 20 min

Bike: 8 miles

Run: 20 min

Swim: 300 yards

Run: 30 min

Swim: 400 yards

Run: 30 min

Swim: 400 yards

Run: 30 min

Swim: 500 yards

Swim: 500 yds Run: 30 min

Bike: 15 miles

Week 10

Swim: 600 yds Run: 30 min

Bike: 15 miles

Week 11 RACE WEEK!

Swim: 500 yds Run: 30 min

Bike: 15 miles

T? WHY WEIGH

!

GET FIT NOW

CALL TODAY TO SCHEDULE YOUR FIRST THREE TRAINING SESSIONS FOR

16801 Radholme Ct., Ste. A Pflugerville, TX 78660

25% OFF

Week 4 Week 5

(512) 672-9073

www.DefiantCrossfit.com

Week 6 Week 7 Week 8 Week 9

OFF DAYS

ARE YOU DEFIANT?

DEFY LIMITS, DEFY TIME, DEFY GRAVITY, DEFY OBSTACLES, DEFY EXPECTATIONS

OFF

SWIM LENGTHS GUIDE A typical pool like Little Stacy is about 25 yards (22.86 meters) in length. So, one lap equals 25 yards. To give you an idea of how many lengths you’ll have to complete for each of your swimming workouts, follow this guide: 1 length = 25 yards 8 lengths = 200 yards 12 lengths = 300 yards

22 • APRIL 2011 • AUSTINFITMAGA ZINE.COM

16 lengths = 400 yards 20 lengths = 500 yards (approx. 1/4-mile) 24 lengths = 600 yards

Schedule Thursday Swim: 200 yds

Swim: 200 yds

Swim: 300 yds Walk: 30 mins Swim: 300 yds Walk: 30 mins

Friday

Sprint Distance Program – Beginner

Saturday

Sunday

OFF DAY OFF DAY

Run: 15 min

Bike: 5 miles

Run: 20 min

Bike: 8 miles

OFF DAY OFF DAY

Run: 30 min

Bike: 10 miles

Run: 40 min

Bike: 10 miles

BRICK

Swim: 400 yds

Run: 40 min

Bike: 12 miles

BRICK

Swim: 400 yds

Run: 40 min

Bike: 15 miles

BRICK

Swim: 500 yds

Run: 40 min

Bike: 15 miles Walk: 30 min

BRICK

Swim: 500 yds

Run: 50 min

Bike: 20 miles Walk: 30 min

Run: 50 min

Bike: 20 miles Walk: 30 min

Run: 60 min

Bike: 20 miles Walk: 30 min

Swim: 600 yds Walk: 45 mins Swim: 600 yds Walk: 45 mins

OFF DAY

OFF DAY OFF DAY Swim: 200 yds Run: 15 min

RACE DAY!

WHAT IS A BRICK? Bike/run bricks are basically a way to practice your transitions, and help your legs acclimate from cycling to running. During this training plan, bike/run bricks are included at least one day a week, during the middle of the program (weeks 5 through 8). On the run portion of the brick, you’ll only need to run for about 10 to 20 minutes. This will provide enough time for you to make the shift from your cycling legs to your running legs. And do not simply take off running hard. Begin walking for about two minutes, then start out with an easy jog. Doing bricks but not pushing too hard will pay dividends on race day. afm

TIME TO TRI • FITNESS • 23

DELICIOUS RECIPE

CHOCOLATE ORANGE BISCOTTI by

ALEXA SPARKMAN, MA, RD, LD with ANNE WILFONG, RD, LD BRIAN FITZSIMMONS

WHAT YOU NEED 1 ¼ cup white flour

1 tablespoon orange extract

½ cup white whole wheat flour

1 tablespoon grated orange peel

¾ cup sugar

3 large eggs

¾ cup dark chocolate unsweetened cocoa powder

¼ cup orange juice ¼ cup white or milk chocolate chips

2 teaspoons baking powder ¼ teaspoon salt

photo by

HOW TO MAKE IT

Slightly crunchy, these biscotti are wonderful dunked in coffee or tea. A dark chocolate cocoa powder will ensure they have a deep chocolatey taste.

NUTRITION FACTS {PER BISCOTTI} CALORIES 73

FAT 2 g

PROTEIN 3 g

SODIUM 43 mgs

CARBOHYDRATES 12 g

FIBER 2 g

AT-HOME COST: $0.22 PER SERVING RESTAURANT COST: $1.25 PER SERVING

1) Preheat oven to 325 degrees.

2) Prepare a baking sheet with cooking spray.

3) In a large bowl combine white flour, white whole wheat flour, sugar, cocoa powder, baking powder and salt. In a small bowl combine extract, orange peel, eggs and orange juice. Add liquid ingredients to flour mixture. Mix until dough is well combined.

4) Using floured hands, scoop out dough and shape into an approximately 16 by 5-inch log.

26 • APRIL 2011 • AUSTINFITMAGA ZINE.COM

Registered and licensed dietitians, Alexa Sparkman and Anne Wilfong, can provide reliable, objective nutrition information, separate facts from fads and translate the latest scientific findings into easy-to-understand nutrition information. For more information about their nutrition counseling practice, contact Alexa or Anne at 512.257.0898 or SparkmanNutrition.com

5) Bake for approximately 25 minutes or until firm to touch. Remove baking sheet from oven and slice biscotti log on a diagonal, making 20 biscotti, and place them cut-side down on baking sheet. Place baking sheet back in oven and bake for 20 minutes.

6) Allow biscotti to cool on wire rack.

7) Melt chocolate chips and drizzle over biscotti.

MAKES APPROXIMATELY 20 BISCOTTI

This recipe is brought to you by Whole Foods Market

THIS came out of THAT?

Lean Proteins — We use only prime grade A tenderloin Fresh Veggies — all of our produce is delivered fresh daily Healthy Carbs — Cauliflower Mash A very low (15) on the Glycemic Index

That’s What She Said...

Over 50 meals to choose from. Cooked fresh and never frozen.

4200 N. Lamar (Central) | 323.2738 3201 Bee Caves (Westlake) | 329.0003 10740 Research Blvd. (North) | 372.8323 4301 William Cannon (South) | 358.0123 For online ordering and more information check us out at www.myfitfoods.com

KEEP AUSTIN FIT.

6 RISING STARS OF THE AUSTIN TRI SCENE T

he growing sport of triathlon is easily one of Austin’s more recent health and fitness success stories. Just as 10Ks and half-marathons are becoming more popular distances among casual runners, so too the triathlon is emerging as an athletic milestone for more and more fitness enthusiasts. ¶ Combining the disciplines of swimming, biking and running, multi-sport events have exploded in Austin and central Texas over the past five years. Offering an experience few other fitness events can match, triathlon is not just about the rigors of training (goal-setting, mental and physical prep, dietary discipline, etc.), but also the fun and camaraderie that come from the community and the competitions themselves. ¶ Without question, the triumph of triathlon in our unique city is multifactorial. This month, we wanted to highlight six charismatic Austinites who’ve managed to propel the sport, just by being themselves.

Whether as coaches, dedicated pro athletes or producers of the events so many local triathletes enjoy, these six people not only embody the best of Austin’s multisport scene, but are true rising stars in the sport.

pg28

BY KELSE Y MENZ EL & CARO LINE FABAC HER PHOTOS BY

BRIAN FITZS IMMO NS

KELLY WILLIAMSON, PRO TRIATHLETE THE STEELY VETERAN

RICHIE CUNNINGHAM, PRO TRIATHLETE THE WISE, WORLD TRAVELER

DES FICKER, PRO TRIATHLETE THE MULTISPORT SENSATION

PARTRICK EVOE, PRO TRIATHLETE THE STEADFAST, SURPRISE STAR JACK MURRAY AND DAN CARROLL THE PRODUCER & THE DIRECTOR

pg29

~ ONE WITH THE WATER

JOIN HERE IT’S GOOD FOR THE HEART At the Y, we exist to strengthen community. Together with people like you, we nurture the potential of kids, help people understand and improve their health, and provide opportunities to give back and support neighbors.

So join our cause.

RARE OPPORTUNITY!

Attend a SUP race clinic taught by "EJ", Ernest Johnson from Dana Point, CA. Hosted by Paddle Zen on APRIL 23 from our dock on LADY BIRD LAKE. For more details, call 512-462-0732 or check our website at www.paddlezen.com

512.462.0732

1610 E Riverside Dr. | 78741

YMCA OF AUSTIN 730-YMCA• AustinYMCA.org

Weekdays: 10am - 6pm (closed Tues.)

Sat: 10am - 5pm | Sun: 12pm - 5pm Located in the AMLI South Shore building.

WWW.PADDLEZEN.COM

Rentals • Sales • Demo • Lessons • Excursions • Corporate Events Fully stocked w/ NEW boards, paddles, gear and clothing

DES F ICK THE MU LTISPO

D

ES FICKER HAS BEEN A MAINSTAY IN THE AUSTIN TRIATHLON SCENE FOR ABOUT AS LONG AS WE CAN REMEMBER. BUT IT WASN’T UNTIL HER SECOND PLACE FINISH AT THE KONA IRONMAN CHAMPIONSHIPS IN 2006 THAT THE REST OF THE WORLD REALLY TOOK NOTICE. WITH SUCH AN IMPRESSIVE SHOWING (WHICH MANY AUSTINITES STILL TAKE GREAT PRIDE IN), FICKER WAS CATAPULTED TO THE TOP OF THE SPORT IN THE BLINK OF AN EYE. AND TO THIS DAY, THAT AMAZING PERFORMANCE HAS CEMENTED HER PLACE AS A TRUE MULTISPORT SENSATION.

In Ficker’s illustrious career, she’s managed to post first place finishes at the Capital 10K, the Austin Triathlon and finish in the top five in countless other Austin races.

In 2008 she won the Ironman South Africa and competed in the United States Olympic trial in the marathon. You may even remember her winning the LIVESTRONG Austin Marathon about month and a half ago — finishing in two hours, 50 minutes, 35 seconds.

Growing up in Potomac, Maryland, Ficker caught the fitness bug pretty early on, mostly due to her parent’s influence and encouragement.

By just age 9, she was running cross country and track in the Junior Olympics. While family vacations centered on the world track and field circuit, Ficker was getting the opportunity to travel to multiple destinations overseas.

In fact, after returning from a trip to the Barcelona Olympics in 1992, she says she put on her swimsuit and ran around the house proclaiming, “I want to be an Olympian!” As it turns out, that passion to be the best never really subsided.

Ficker went on to run competitively at the University of Alabama on a

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track and field/cross country scholarship. She graduated in 1998, and after years of watching the Kona Ironman on television, decided to give triathlon a try. She admits being impressed by the competitors’ endurance and their uncanny ability to push themselves physically. She also says she knew she would have a shot at Kona one day.

However, Ficker’s introduction to the sport was met with a bit of resistance.

She jokes that she was not too keen on the gear and refused to wear a swim cap or bike shorts, thinking they were “way too nerdy.” Yet, after riding a few century rides in running shorts, she admits

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she quickly realized “the joke was all on me!” Making the transition from running to triathlon took about a year, and by 1999 she completed her first Ironman. She turned professional just two years later, and for those who’ve followed her successful career, the rest is history.

Today, Ficker is a strong advocate and fundraiser for colon cancer research. She recently started The Ma Ficker Foundation in honor of her mother, who passed away after battling the disease. Ficker paid homage to her “biggest supporter and best friend” at the LIVESTRONG Austin Marathon in February with an “In Honor Of” bib that read Ma Ficker.

We recently sat down with this world-renowned champion, who also happens to be one of the sweetest and most humble people you’ll ever meet.

She told us more about how she got into the sport of triathlon and what she hopes to get out of it as her career winds down.

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AFM: Your website describes your lifetime interest in running — you competed in the Junior Olympics at age nine. Did you always know you'd run professionally, or was that just a far-off dream? I grew up competing in these meets and traveling to professional track and field competitions, the Olympics and such. I was so inspired by these athletes that when I came home from the Barcelona Olympics in 1992, I put on some swimsuit bottoms and ran around my house saying, "I want to be an Olympian!" So yes, I guess you could say it was a dream early on.

AFM: What initially attracted you to triathlon? I had always watched the Kona Ironman on television admiring legends like Dave Scott, Paula Newby Fraiser and Mark Allen. I was in awe of the way these people could push themselves through such a grueling race. Watching these amazing athletes inspired me to start swimming and biking after college because I wanted to have the chance to compete in Kona as well.

AFM: You've done a number of marathons in addition to triathlons. How does the training compare? I actually find the training for a marathon to be easier from a time standpoint but more strenuous from a physical standpoint. The repetition of motion in pure marathon training can take a toll on ligaments, tendons and muscles while triathlon seems to balance things out a little more. Triathlon training, and Ironman training in particular, is so timeconsuming, you really have to be focused to fit it all in. With marathon training you have time to engage in other things.

AFM: Your motto on your website is “If it's hurting me, it's killing them.” Is that mantra what keeps you going in a tough race? I do spend a lot of time thinking about pain management. We are all capable of pushing our bodies beyond our normal limits. Pain is often just a mental state and you can push through it if you let yourself go a bit.

AFM: Congratulations on your recent win at the Austin Marathon! You were spotted wearing two bibs; can you tell us about the one you wore on your back? My mother passed away with colon cancer a year and a half ago.

She was my biggest supporter and best friend. In fact, we’ve started a foundation in her name — The Ma Ficker Foundation — and are raising money for colon cancer research. There is so much more that can be done, but it takes a lot of funding. My mom basically ran out of treatment options; she had tried everything available and it was just very frustrating and so sad.

The LIVESTRONG Marathon gave us bibs that read, "In Honor Of ," so of course, I wrote "Ma Ficker."

AFM: You've mentioned eating gluten-free as a result of your celiac disease. What are the staples in your diet?

Sweet potatoes, fish, sushi, rice toast, nuts, grapefruit, fruits and berries, brown rice, quinoa, yogurt, eggs, leafy greens and veggies.

AFM: Do you have any advice for fellow racers who may struggle with finding gluten-free options at pre- and post-race parties? I advise traveling to races with certain items such as rice, rice toast, sweet potatoes, etc. I rarely rely on post- or pre-race parties for anything but the fun, social side. I usually eat before or after.

AFM: What's one item (a special swim cap, your favorite sunglasses, etc.) that you could not live without during your training season? I always keep a small tube of sunscreen in my back bike pocket so I can reapply it during my rides. I don't want the sun to roast me and I’m out in it so often. My Oakley Jupiters, Asics magic racers, Zipp 808s and Specialized Shiv are pretty much the coolest items out on the market though.

AFM: Of the many races you've competed in, what was your favorite? Why? It would have to be Wildflower, because it’s set in one of the most beautiful settings in northern California. Everyone camps out and the entire atmosphere is laid-back and low-stress. Aside from this, the course is super tough and incorporates a trail run, which is a blast.

AFM: What's your end goal, in terms of your career?

The goal is to compete while still enjoying the entire process (as I do now). The thrill of competing, enjoying the new places I get to see through my travels and embracing all of the wonderful people I get to meet (and become friends with along the way) are all imporant parts of this experience.

6 RISING STARS OF THE AUSTIN TRI SCENE • FITNESS • 33

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OWNERS OF JACK AND ADAM’S BICYCLES AND HIGH FIVE EVENTS

OR ANYONE WHO’S DONE A TRIATHLON IN THIS TOWN, OR EVEN GIVEN IT A SECOND THOUGHT, THE NAME JACK PROBABLY RINGS A BELL. JACK MURRAY, THE FOUNDER AND OWNER OF JACK AND ADAM’S BIKE SHOP ON BARTON SPRINGS ROAD, HAS OFTEN BEEN CREDITED AS A PRINCIPAL FIGURE IN DEVELOPING AUSTIN’S GROWING MULTISPORT CULTURE. BUT IN MANY RESPECTS, HE’S JUST A GUY WHO WANTS PEOPLE TO HAVE FUN WHILE GETTING FIT.

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DAN C ARROL L

In addition to tackling more than 40 triathlons himself, Murray has managed to build a burgeoning business out of what was once a tiny bike repair shop. Despite humble beginnings, Jack and Adam’s is now a multi-million dollar multisport enterprise, widely considered Austin’s premiere hub for anything triathlonrelated. It’s a veritable one-stop shop for tri gear, apparel, bikes, nutrition and expertise; just ask the thousands of Austin triathletes (both pro and novice) who visit it on regular basis.

But the truth is, it hasn’t always been that way. Murray’s blogged first experience with triathlon reads like a comedic exercise in “winging it.” Decked in baggy soccer shorts, peddling around feverishly on a

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borrowed, rusty mountain bike, Murray discovered firsthand what lies at the heart of all triathlons: it’s all about the fun.

Since that fateful day, Murray has tried to recreate the adventurous spirit and pure pleasure that comes from completing your first triathlon.

Whether it’s encouraging runners on the fringe to start biking more regularly or gradually growing his portfolio of races beyond Austin, Murray has become hellbent on bringing multisport to the masses.

Since 2003, when his first triathlon — Jack’s Generic — debuted, Murray made a point to stay focused on the core values that got him his start: provide participants a well-organized, safe and fun race, but always keep the overall event experience the center of attention.

In fact, when Jack and Adam’s Bicycles opened in 2004, Murray’s model was to concentrate on producing great triathlon events, while letting the store serve as a retail backdrop.

He figured if all went well, the events would eventually drive traffic to the shop.

Needless to say, things have gone pretty well; but as Murray will readily acknowledge, none of it would have come to fruition without the help of his race partner in crime — Dan Carroll, founder and owner of High Five Events.

A former collegiate rower himself, Carroll was no stranger to athletic competitions when he signed up for his first triathlon.

He admits that first race “didn’t go quite so well,” but just like Murray, he was hooked from the get-go. As his interest in the sport grew, so did his level of involvement in the production of events.

Always a devoted Jack and Adam’s customer, participant and volunteer, it wasn’t until Carroll’s involvement as co-director of Jack’s Generic in 2006 that the wheels started turning on a fullfledged partnership. That same year, Carroll made a bold move and quit his day job as a software product management VP to

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do event production full-time. Wanting to specialize in triathlons, he struck a deal with Murray to buy the rights to his events; and by 2007, his own company — High Five Events — was born.

“To us, Jack and Adam’s and High Five Events are barely different entities,” Murray explains. “But the way we approach it is as sales and marketing.”

Today, Murray and Carroll work with an almost unspoken synchronicity in bringing some 40 events to central Texas, among them the six biggest triathlon events all year. Their Texas Tri series includes the Rookie Triathlon (on April 17th), the Lake Pflugerville Triathlon (on June 19th), the Couples Triathlon (on July 10th), Jack’s Generic Triathlon (on July 31st), the AVIA Austin Triathlon (on September 5th) and the Kerrville Triathlon (on October 1st and 2nd).

What’s more, High Five Events has expanded its 2011 calendar to produce a total of 15 Austin area events (including the Round Rock Express Ride and the re-tooled Texas Round-Up) while also bringing on exciting new sponsors (including yours truly, Austin Fit Magazine, as the presenting sponsor of the Rookie Triathlon).

Today, Murray and Carroll are the proud parents of a hugely vibrant triathlon community. We recently sat down with them to learn more about their collective vision for the sport, as well as their secret to shaping one of the more complementary partnerships in Austin.

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R E W S N A & N O I T QUES DC) DAN ( & ) M (J JACK WITH

AFM: What are your biggest challenges? JM: Making sure that we’re doing things that are keeping triathlon relevant. Obviously people only have so many dollars to spend on fitness per year. Making sure that we, or triathlon, is the number one choice is a big challenge. DC: We view our challenge as not “How do we convince more triathletes to do our events?” but “How do you make more people triathletes?” We are confident that if we can do that, and our events and shop are among the best, then people will gravitate to to the sport.

AFM: When is your “off season”? JM: We usually say that our season is from the beginning of March to the end of October. DC: We have smaller events that we do around Thanksgiving, and then a lot of December and January is rebuilding for the next year. The things we want to accomplish for the year start then. JM: This is our busiest year but we’re already going crazy planning next year.

AFM: What advice would you offer to rookie triathletes?

JM: The best advice is to just have fun, and not to take it too seriously. On the first one there are so many unknowns, so many moving parts. DC: Don’t get stressed out because you can’t predict what the first one is going to be like. Something will go wrong, but you’re going to finish. You only get to do your first one once, so don’t stress about everything. And make sure you stick around for the party.

AFM: What advice would you offer to triathlon veterans?

JM: Same advice. If you take it too seriously, this

MokshaYogaOnTheSquare.com 36 • APRIL 2011 • AUSTINFITMAGA ZINE.COM

becomes a source of stress. DC: It becomes the thing [stress] that you were replacing. JM: Keep perspective on why you started it.

AFM: What is the most rewarding thing about making triathlon accessible to the Austin community? JM: That you’re actually changing people’s lives.

DC: When you see someone who comes from a sedentary lifestyle embrace this fitness lifestyle, it’s amazing. Just seeing how people have changed their lives for the healthier makes it worthwhile. JM: It’s like being in high school again. People from all different walks of life, all doing this one thing together.

When someone has a tri-suit on

and they’re on their bike, the differences aren’t there. Triathlon brings people together in a way that is pretty cool.

AFM: What would you like to see change in the triathlon community? JM: I think one of the things I’d like to see change in the sport is the perception that it’s a “rich person” sport. There is this idea that you need lots of equipment. You can rent a bike on the day of the event, or do it on a borrowed bike. DC: Everyone can do a triathlon.

It’s just a choice. You can put together an awesome workout and not have to spend a dime.

AFM: How did High Five events get its name? DC: I had a friend who

was visiting, and she asked what people do at the race. I told her that people show up, they compete, they cross the finish line and they “high five” at the end. And that’s kind of what all our events are about.

AFM: You’ve already accomplished a lot with High Five Events, but what are your goals for the coming years? JM: I don’t think we’re ever done. We’re thankful and appreciative of what we’ve accomplished, but we’re never satisfied. It’s become a national brand. We want to reduce the barrier of entry into the sport.

DC: Our whole business is built around getting people into a healthy lifestyle, and we think triathlon is the perfect venture.

6 RISING STARS OF THE AUSTIN TRI SCENE • FITNESS • 37

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N THE MIDDLE OF 2000, AS A RECENT GRADUATE FROM THE UNIVERSITY OF ILLINOIS, KELLY HANDEL WILLIAMSON WAS LOOKING TO EXPAND HER NATURAL TALENT FOR RUNNING AND SWIMMING; BASICALLY, SHE WAS SEARCHING FOR A MORE INTENSE FITNESS FIX. AND LIKE MANY OTHER TALENTED ATHLETES WHO’VE HIT A PLATEAU WITH THEIR TRAINING, TRIATHLON ANSWERED THE CALL.

After racing various local events, Williamson made the move west in 2002 to train as a full-time professional for the US Resident National Team. She was met with quick success, winning the Pan American Championships the same year.

But a severe bike crash forced Williamson to take a break from the sport in May of 2005. A double compound fracture in her left arm resulted in three surgeries and a yearlong break from the bike. The downtime gave her ample time for reflection, which combined with a move to Austin

for her husband’s grad degree (Derick Williamson), helped her commit to focusing on longer-distance racing.

Williamson is now a successful pro triathlete, as well as a prominent and recognizable face in the Austin triathlon scene. In 2010 she had the fastest run at the Austin Triathlon, finished second at the Austin Half Marathon and managed to have some fun competing in the Doggie and Donkey Dash 5K, too (where she also came in first). She admits she’s had a little trouble adjusting to Austin’s hot summers, and still heads back

to Colorado during the our hottest months, but she long ago came to understand and embrace Austin’s triathlete-friendly atmosphere.

We recently sat down with Williamson to find out why she’s still competing after more than eight years, and what gives her such joy for the sport. It seems her driving philosophy is more about enjoying the process than concentrating too much on times and results. It’s clear from her career and attitude that Williamson has a method that can’t be beat.

6 RISING STARS OF THE AUSTIN TRI SCENE • FITNESS • 39

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KELLY

AFM: The sport of triathlon is exploding, as you well know. What do you think explains this meteoric rise?

I think that having it become an Olympic sport in 2000 increased its exposure world-wide. But ultimately, I think the draw is that if you can swim, ride a bike and run, you can do a triathlon. At first it sounds like a huge feat, but then people break it down and realize it’s not impossible. People do a short one then realize they could do an Olympic-distance one…then they realize a halfIronman is just a step further. Before they know it, they have an Ironman on their schedule.

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AFM: It sounds like you had quite a rehabilitation process after you broke your arm in 2005. How did you find the strength to get back on your bike?

Getting back out on the bike was not so tough, but I don’t ride in big groups anymore (that was where it happened).

To compete in what I do, I don’t need to ride with large packs. It has not affected my training, as I choose to ride solo or with a few others.

I did shift from the Olympic format, draftlegal racing in 2006 to non-drafting, but that was also a change of heart on my part, as I didn’t enjoy that type of racing as much as I do non-drafting.

AFM: From reading your blog and website, it seems like your husband has a big presence in your career. How does he figure into your life as a triathlete? Yes, Derick is a huge part of my triathlon life. We met back in 2003 when we were both coaching, and we even dabbled with him coaching me.

Through a few spats, I quickly realized that our marriage is far more important than him being my coach! So I ultimately write my own training plan, but he is

instrumental in telling me when to back off or challenge myself more. We have found a healthy balance.

AFM: What’s your favorite way to celebrate the end of a race? Derick and I came up with the routine last year that after every good race, we had to have celebratory margaritas.

So even if it’s a few days later, usually it’s El Chile, Polvos or Matt’s El Rancho. Not much, but it’s fun and very Austin.

AFM: What’s the professional triathlete community like? With all of the traveling to the same big races, have you gotten to know your competitors?

There are some fellow pros that I’ve known since my days back at the Olympic Training Center who are still racing, and recently I’ve met more of the longdistance crowd who’ve been doing Ironman for years. I’ve met and gotten to know most of them but I really try to keep to myself when I go to a race. But it’s a great community.

Ultimately, we are all out there to make each other better, so it’s good to know your competitors.

40 • APRIL 2011 • AUSTINFITMAGA ZINE.COM

AFM: You’ve been coaching triathletes since 2005.

What’s the most challenging aspect of triathlon for most people you coach? From what I’ve seen, the mental side is the most challenging. In the beginning, people often battle with frustration over their “weakest link,” and then getting through the race is a mental battle. But the minute you take yourself out of the race mentally, you’re done.

Someone once told me with regards to Ironman: “No matter how bad you feel, it will get better; and no matter how good you feel, it will get worse.”

AFM: You recently traveled to the Rev 3 in Costa Rica, and it seems like you’ve been just about everywhere.

Do you get to take advantage of the surroundings when you’re out for a race or is it non-stop business?

Unfortunately, I often head back home after one or two days. Rev 3 Costa Rica was on Sunday morning and Derick and I returned Tuesday. The only race we stayed and truly relaxed after was Ironman Hawaii last year, since the season was pretty much over. But it’s okay; I feel lucky to get to see so many places and love to race, so I enjoy the aspect of going, seeing it, racing, relaxing for a day or two, then coming back home to Austin.

AFM: If you had to quit tri today, what would your next career or project be? That is a tough one! I’m interested in the psychology of health and sport; I find the benefits of being physically active fascinating. It would be cool to create a business centered on empowerment through exercise, the outdoors and goal-setting; maybe a retreat of some sort, ideally out west, near the mountains.

Then again, [Derick and I] both have an affinity for great craft brews and have toyed with the idea of opening a brewery or bar of sorts.

AFM: How serious are you about nutrition? Any foods you make sure to incorporate or exclude? I always feel a slight bit guilty when I’m asked this. I eat consciously, healthy and balanced, but there’s nothing I exclude from my diet. I often enjoy a good beer or glass of wine in the evening while cooking dinner. I’m a fan of the motto “everything in moderation, even moderation itself.” After all, life is too short!

M A H G N I N N U C E I H C RI RAVE RLD T O W , ISE THE W

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ICHIE CUNNINGHAM IS ARGUABLY THE FIERCEST TRIATHLETE AROUND, AND DEFINITELY THE BUSIEST. JUST TO GIVE YOU AN IDEA, HE’S SCHEDULED HIMSELF FOR 18 RACES AROUND THE WORLD IN 2011—THIS COMES OUT TO ALMOST TWO EVERY MONTH. HAILING FROM THE GOLD COAST OF AUSTRAILIA, CUNNINGHAM HAS BEEN COMPETING PROFESSIONALLY IN TRIATHLON FOR 12 YEARS. Truly an international athlete, he began his career in 1995 after leaving the Australian army. After turning pro in 1997, Cunningham moved to Germany, where he lived and competed for the better part of 10 years.

Then it was onto the United States in 2006, where he braved the harsh conditions of Boston before venturing out to Austin’s warm, lush and very bike-friendly locale three years later. Despite his nomadic past, he decided to settle down here for a while, and now calls our capital city home.

Since his arrival, Cunningham’s presence in the triathlon scene has not gone unnoticed: he set the course record at the Austin triathlon back in 2009, and has impressively won the Longhorn 70.3 two years in a row.

While Cunningham's passion for triathlon has always kept him in the hunt, it’s also taken him all over the world. By far his favorite place to

42 • APRIL 2011 • AUSTINFITMAGA ZINE.COM

train (next to Austin, of course) is Darmstadt, Germany, which he says has a similar triathlon culture to the multi-sport milieu that’s begun to form here.

“Perhaps it [Darmstadt] has a more cycle-friendly atmosphere which allows me to ride without competing for the road,” he says.

“But the downside is Germany has a pretty harsh winter.”

In fact, Austin's mild climate drew Cunningham here more than probably anything else. The warm temperatures and support from Austin’s triathlon community offered him the perfect place to train, as well as a great spot to venture out from when competing throughout the US and overseas.

We recently sat down with Cunningham to find out what motivates him to keep competing year in and year out. We also wanted to learn more about his journeyman spirit and his unique triathlon adventures all over the globe.

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HEN MOST PEOPLE START SEARCHING FOR A NEW HOBBY, THEY MIGHT START GOLFING, PLANT A GARDEN OR GET A NETFLIX ACCOUNT. YOUR AVERAGE OVERWEIGHT 20-SOMETHING PROBABLY WOULDN'T DREAM OF ATTACKING A SPORT LIKE TRIATHLON. BUT FEW HAVE THE DRIVE, DEDICATION AND PERSEVERANCE THAT PAT EVOE HAS SHOWN IN HIS EIGHT YEARS IN THE SPORT. After moving to Austin for a corporate job in 2003, with absolutely no experience in swimming, running or biking, Evoe decided to give triathlon a go. As he describes it, he was looking for "a challenge, a hobby and a way to stay fit." And after just his first race, he was hooked.

He kept at it for about four years while maintaining his day job — as a semiconductor engineer — and pursuing his master’s degree at Texas State University. Then in 2007, Evoe decided to go for more than amateur status and dedicated himself to becoming a professional triathlete.

The following years were filled with trials and triumphs, but Evoe always attributes his success to his determination and work ethic.

He’s a rock in the Austin triathlon community, boasting a first place finish in the Lake Travis Triathlon in 2010 and top 10 finishes in the Longhorn Ironman and the Capitol of Texas Triathlon. What’s more, he’s a frequent contributor to AFM and other Austin publications, as well as a regular volunteer with Austin youth, showing them that "no matter what your goals, if you remain dedicated and focused, you can achieve well beyond your expectations."

The professional triathlete we know as Pat Evoe started the sport at 24, overweight and inexperienced. Now he boasts numerous medals and endorsements. His success should inspire us to believe that with hard work and dedication, we can push ourselves to meet any goal.

QUESTION&ANSWER WITH RICHIE & PAT

AFM: You moved to Austin from Boston in 2009. What drew you to this area? I used to come here in the winter to train when I was living in Germany. I came down more regularly when I moved to Boston.

There’s an awesome triathlon community here based around Jack and Adam's bike shop. Jack Murray is extremely welcoming to all of the pro triathletes who come and train here. Perhaps that's why a lot of high profile athletes come back here to train every year.

AFM: You set the course record for the Austin Triathlon in 2009, but it's not on your schedule for this year.

Do you feel like you've conquered that one? I really enjoy that race. I love being able to swim in the lake and riding up to the Capital is a pretty cool feeling, especially when you're the only one on the road. Unfortunately, I'm doing an Ironman the week after, which is part of the Rev3 series that I've chosen to do, but I might be tempted to put in a relay team.

AFM: What's one item (a special swim cap, your favorite sunglasses, etc.) that you could not live without during your training season? I'd have to say one of my training partners, Sam (my dog). Whenever I'm tired and grouchy and don't want to go for a run, he gets wants to go out.

After running with him for a few minutes on the greenbelt, I see how happy he is to be outside. It gives me a good distraction and motivation to get in a good run.

44 • APRIL 2011 • AUSTINFITMAGA ZINE.COM

AFM: You're scheduled for 18 races in 2011. How do you keep up with such a demanding training and traveling schedule without losing touch with other areas of your life?

Now that I've settled in Austin and am living here full-time, it's a lot easier to handle that kind of race load. I still really enjoy racing more than training, so it doesn't really affect other areas of my life that much. The only one who really gets cranky at me for traveling so much is Sam. Also, my fantastic wife manages a lot of my administrative duties, so when I'm home, I can actually relax and socialize.

AFM: So when you're not traveling, where is your favorite place to hang out in Austin? I love going to Whole Foods after swimming and picking at all the free samples. Pat [Evoe] and I call it the kiwi picnic. From there I can shoot across to Pure Austin Gym to work out, and then go back to Whole Foods for a coffee.

AFM: Starting with virtually no experience, how did your first triathlon go? Did your body go into shock? Believe it or not, I felt amazing. Since I never knew what the later parts of the race would hold for me, I’d ease back to keep some in the tank. Now that I know each distance, I can dig much deeper, push harder and put my body through much more pain. It’s almost the opposite of what you’d expect; my races hurt much more now, than they ever did for my first shots at each distance.

AFM: You started out your career in the corporate world, but now you're a pro triathlete. How does the competition you've faced in the athletic world compare to what you experienced as an engineer?

Racing as a career is much more challenging than I ever expected it to be. I’m my own manager, publicist and agent. I can't leave my work at the office at 5:30 on Friday.

It’s a fun and rewarding job, but in order to be successful, you have to give all of yourself.

And in this job, performance is everything. It doesn’t matter if you worked hard every day for the last several months; it's all based on what you do on that day in that race. I think the competition, pressure, and stakes at each race are higher than in my previous corporate job.

AFM: What advice would you give to someone interested in trying triathlon? Have fun and enjoy the journey. Always make sure your

goals and expectations in the sport are well aligned. Enjoy the challenge and enrichment it brings your life, and embrace the places it takes you and the people you meet. Don’t get too wrapped up in times and paces until you’re ready to take that step.

AFM: How serious are you about nutrition? Any foods you make sure to incorporate or exclude? I don’t think it’s mentally healthy to have an overly restrictive diet. I still enjoy my sweets and comfort foods. If I’m eating enough of the good stuff the majority of the time, I can still enjoy the really good stuff.

As I get closer to a major race I will watch a little more of what I eat, but afterwards, I relax my diet and eat what sounds good. I think if people are too restrictive on their diets, then they won’t enjoy themselves and are more likely to fall off the wagon of a generally healthy lifestyle. If you give yourself an appropriate amount of leeway when you do have cravings, then I think that you’ll be more likely to stick with it.

AFM: You've been to lots of races in lots of locations. Which triathletes bring the stiffest competition? Who is your favorite to compete with? One of my favorite people to race (and the toughest) is Craig Alexander. Every time I race him, I know I'm going to get a hard race. It makes it enjoyable and he brings out my best racing.

I think I've only beat him once in a half ironman. I guess that's okay since it's one more than most have been able to do.

AFM: What's your favorite way to celebrate the end of a race? It really depends on the race. If it’s a destination race somewhere I haven’t visited, I like to take a few days and be a tourist. Often times, I’m lucky enough to have my parents and/or other friends at races, so I like to relax and spend quality time with them.

AFM: It looks like you've got a lot of traveling to do in 2011, with races from China to Cozumel. Which location are you most excited for? I’ve raced Ironman Cozumel twice now and I absolutely love that race. The course is fun and beautiful and the spectators are amazing. I do love traveling and view the destination races as one of the job’s perks. But truthfully, I think the race I’ll be most excited for, regardless of location, is the one where I feel the most fit and ready to race. Nothing makes me more excited to race than being at peak form and feeling confident.

AFM: What would the ideal pre-race meal consist of? I'm probably the worst athlete to ask that question. I've eaten just about everything the night before a race, from McDonalds traveling between races, to pizza. These days I keep it very simple and just aim for boring chicken and rice. It seems to work and is pretty easy to get at any restaurant. I think the best way is to stick to what you’re used to eating and try not to change too much.

AFM: And it must be nice to come home. What's the best thing about training in Austin? I never get tired of running around Town Lake. I’ll get bored with certain cycling routes, but you’ll never hear me complain about running on the trail. Also, I never take for granted the community support we have here for triathlon, running and swimming.

AFM: What has been the proudest moment of your career thus far? One of the biggest highlights is winning in Phuket in 2009. I got to run down the finishing chute with a baby elephant, who actually tried to out-sprint me over the last 25 yards. afm

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PRODUCT REVIEW

BEST NEW SHOE

2011 SPRING SHOE REVIEW

Spring 2011

L / MOTION STABILIZING PERFORMANCE / NEUTRA

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Puma Faas 500 $100

BY CREGG WEINMANN,

Running Network Footwear Reviewer

F

rench philosopher Jean-Baptiste Karr’s oft-quoted words “Plus ça change, plus c’est la même chose” is usually translated “The more things change, the more they remain the same,” and that’s certainly true with the shoe offerings in Spring 2011.

We’ve had some new thinking and some new companies evident in every season for as long as I’ve been reviewing shoes. The changes we’re seeing this spring are merely a broadening of the shoes offered; the old reliables continue to be there.

More lightweight and performance shoes are being introduced than in several decades (they represent fully half of the shoes in this review), more new brands

48 • APRIL 2011 • AUSTINFITMAGA ZINE.COM

are launching, new technologies continue to be introduced, and there’s more parity in the industry than perhaps ever. New thinking that’s been percolating in shoemakers’ minds for some time has finally flooded out, prompted by barefoot enthusiasts, as well as the emerging ranks of minimalist supporters.

But never fear, the well-cushioned neutral category and motion stabilizing shoes continue to roll along, meeting the requirements of runners with specific biomechanical needs and fitness levels who aren’t yet ready for or interested in less shoe.

So for those runners looking for something new — we have it. For those who prefer to stick with their tried-and-true, we have those, too.

T

he Faas 500 is the top-end of a series of Puma shoes designed with less material and a simpler ethos. Performance is the goal, so it’s not surprising that the name derives from the Jamaican pronunciation of “They fi t snug, the cushioning was great, the balance and the word “fast.” The upper durability of these shoes is a thin mesh and synthetic were awesome. I used them suede with an ankle collar for most of my long runs. I’m of memory foam that’s sad to wear them out because not exactly Spartan. It has they were so good.” a snug feel, and the EVA WWW.PUMA.COM Strobel board and Ortholite innersole contribute to great step-in comfort. The ride is responsive, thanks to the flexible midsole, and is aided by wellplaced grooves underfoot. The thin outersole offers good traction and uses more durable (and heavier) carbon rubber only where needed.

The combination of light weight, comfort, and responsive performance earned the Faas 500 honors as our Best New Shoe.

BEST RENOVATION

NIKE LUNAR ELITE+ 2 $100

Spring 2011

T

he Lunar Elite+ 2 does the original at least one better in several areas, and winds up a better shoe as a result. The original midsole and outersole benefitted from earlier Lunar series shoes and the effectiveness of the Dynamic Support platform, so both have been retained in their original configuration. The original upper lacked the close tailoring needed for a really good performance fit. Round 2 changes to a breathable, open mesh and remedies the tailoring issue by welding on a supportive saddle with Flywire strands running from “I think Nike has finally figured out a good Flywire configuration. The shoes snug down nicely without producing any uncomfortable pressure the midsole to the lace eyelets. The points. They roll nicely with my feet as I strike and then toe off (no slapping saddle consists of a zigzag of welded whatsoever). Cushioning is very good. I can feel the ground without feeling straps that function like independent every pebble.” fingers to snug the midfoot, while WWW.NIKE.COM keeping the weight down. The fit is outstanding and lines the foot up over the midsole, overcoming the weakness of the original. The improved fit, quality and OTHER NOTABLE PERFORMACE SHOES comfort of the materials, as well as its outstanding ride, earned the Lunar Elite+ 2 our Best Renovation honors. adidas adiZero aegis 2 $110 WWW.ADIDAS.COM

karhu Fast2 Fulcrum_ride $130 WWW.KARHU.COM

k-Swiss kwicky Blade Light $130

BEST SHOE Performance

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Mizuno wave elixer 6 $110 WWW.MIZUNORUNNING.COM

Scott eRide trainer $115 WWW.SCOT T-SPORTS.COM

on Cloudsurfer $149

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SAUCONY PROGRID MIRAGE $100

T

he Mirage follows in the footsteps of last season’s innovative Kinvara, so it shares more than a few similarities. Its weight belies its durable nature and it has a more traditional feel in both the upper and the outersole.

The midsole shares the small heel-to-toe drop found in the Kinvara, but

an EVA Strobel board adds a few millimeters of foam to up the ante on the cushioning. A TPU support shores up the medial side of the shoe, unobtrusively adding a touch of stability.

The outersole is largely exposed midsole, but key wear areas are XT-900 in the heel, blown rubber in the forefoot. The upper has

a familiar heel design and a well-padded ankle collar with an open airmesh for breathability and supportive midfoot welded overlays. The performance is unexpectedly good, whether for faster running or daily running. Its performance, versatility, and outstanding design earned the Mirage

distinction as our Best Shoe in the Performance shoe category.

“Snug-fitting heel with good toe room. Very comfortable and that only got better with time. Great on roads, decent off-road. Lightweight for a training shoe, and the heel-totoe slope was really great. Worked well for training, long races, fast or easy—well done.”

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2011 SPRING SHOE REVIEW • FITNESS • 49

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performance running line. Though it bears a resemblance to the 1064, which it replaces, the upper now features an airier, two-layer mesh, as well as more substantial overlays positioned for better flexibility where the foot

flexes. The midsole is much the same as before, but there’s a new crashpad under the cuboid bone to soften a midfoot landing. Redesigned flex grooves and Stability Web allow an improved transition from heel to toe. The outersole

“These shoes cradle my feet and help me confi dently land each strike with my foot. No noticeable wear even @ 200 miles” and “I think New Balance went a little overboard with the cushioning on these, though overall they have been really pretty good.”

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features tougher rubber on the lateral side, softer blown rubber medially. The attention to detail and fit, as well as its plush ride, earned the 1080 top honors in the Neutral shoe category.

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Brooks Ravenna 2 $100

T

he Ravenna has moved up in the food chain. While it was a peppy performer, it now has a bit more muscle to it, thanks to the incorporation of Brooks’ DNA cushioning element. The Ravenna is still peppy, but the extra boost in cushioning makes it even better equipped for high mileage. The upper is ever so slightly altered (the usual few millimeter shift in overlays), but the elastic straps to the eyestay remain, allowing the upper to move with the foot. The midsole sports minor adjustments to the forefoot, but the lateral heel has much more articulation in the crashpad, and rests over a more concentrated outersole element and altered heel flex grooves.

“Nice roomy toe box. They are very comfortable. The heel strike is one of the most comfortable I’ve ever The remaining outersole is much as it felt. There is nice bounce to the shoes on the run. Good was, with carbon rubber in the heel and stability and the lacing is great. This is a great lightblown rubber up front. The combination feeling shoe. Much better than all the brands I’ve tried.” of its accommodating fit, good stability and lasting cushioning earned the Ravenna 2 the Best Shoe honors in the Motion Stabilizing category.

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2011 SPRING SHOE REVIEW • FITNESS • 51

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TANDEM TRAINING

BY PATRICK EVOE, PROFESSIONAL TRIATHLETE

Learn to train with a partner for greater triathlon success

ADVANTAGES OF PARTNER TRAINING CAMARADERIE - The most obvious advantage to training with a buddy is the camaraderie that develops within a small group. Whether it's chitchatting on an easy workout or having someone else who is also suffering, it improves the overall experience.

photos by T YR Spor t Inc.

T

raining is an individual process, and every athlete has a unique approach. Some people enjoy training alone, but there can be great advantages to working out with a buddy. But if you plan on training in tandem, you must choose wisely and concentrate on working together to benefit both partners. ¶ Many of my friends poke fun at me and my good buddy and training partner, Richie Cunningham, because we train together all day, every day.

Here are some of the tips I’ve learned from years of training with partners like Richie. Heed this advice, choose your partner wisely and you both will have a beneficial training season.

MOTIVATION - There have been many times I haven’t wanted to jump into a cold swimming pool when I’m tired and crabby, but when my buddy jumps in the water, chances are I’ll follow suit. Some days you both may be suffering from motivation issues, or you both may be ready to get after it. Regardless, you can work together to stay motivated throughout the year.

KNOWLEDGE - If you’re fortunate enough to train with someone with more experience, you’ll inevitably learn a lot. My friends taught me much of what I know about training and racing. You can’t learn everything you need to know about training and racing from magazines and self-experimentation, so take advantage of the knowledgeable people around you.

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COMMUNICATE - Just like any other relationship, communication is key.

Both of you need to be open and comfortable with talking honestly.

If you’re both going to benefit from training together, each person needs to always be aware of the other’s needs and how he or she is feeling. This way you’re able to constantly modify your training to make it beneficial for both.

SIMILAR TRAINING PHILOSOPHIES - It’s important to choose a training buddy with a similar training philosophy. There are many different approaches to training and racing, and each athlete needs to find their own formula. If your training partner shares many of the same outlooks on issues like rest and recovery, intensity sessions and volume, you will have a much easier time working together.

BE FLEXIBLE - If you want to have someone to work with on most of your training, you will have to be flexible. This may be as simple as meeting earlier or later than you prefer for a workout or completely modifying your training week around what works best for both of you. If you’re too concrete in your wants and needs, people won’t want to train with you.

SMALLER IS BETTER - The more people you add to your training group, the more complicated it will become. I find that a group of two to three people works the best. Much more than that and the logistics of training become more hassle than it’s worth.

Everyone has different schedules, other life responsibilities, different workout needs and different races.

Stick to a small core group, and you can always meet up with other friends for certain workouts.

IT'S OKAY TO DO YOUR OWN THING - There will be times where each of you will have different needs in your training and recovery. If it won’t work to flex around each other, it’s perfectly fine to do your own thing. Just keep your communication going so you each know what’s going on and what you need in your training. Then when your interests align again, simply pick up where you left off.

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512.373.8842 / 512.917.6192 56 • APRIL 2011 • AUSTINFITMAGA ZINE.COM

HEALTHY COMPETITION - It’s very imporatnt to remember that in order to benefit from training with your partner, you have to maintain a healthy relationship. This can be tricky as far as competition is concerned. For you and your training buddy to have a constructive relationship, you must look out for each other. If you’re secretly competing with the other person, it can create negative undertones in your relationship. Your goal is to work together for both of your benefit. It’s not productive to be competitive in every workout or to exploit each other's weaknesses. It’s healthy to know and understand that you’re both there to make each other better. But on race day, you must know you can each race your hardest and it won’t affect your relationship, no matter the outcome.

You should want as much for your buddy as you do for yourself. afm

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{APR 3 THRU 26} Meditation Classes Learn how to effectively meditate to maintain inner and outer peace.

Sunday classes will focus on praying for world peace, and Tuesday evening classes will focus on overcoming anger and stress. Discussion and questions are encouraged. Tuesdays, 7 to 8 p.m., Sundays, 9:30 to 11 a.m. • Chittamani Buddhist Center, 1918 Bissel St. meditationinaustin.org {MAR 29 THRU MAY 12} Medical Qigong Qigong is an effective compilation of preventive healing and strengthening exercises which have been in use for more than 6,000 years. This class will focus on the basic set of eleven medical postures, theory and training methods of Qigong. Tuesday and Thursday, 6:30 p.m. to 7 p.m. Master Gohring’s Tai Chi and Kung Fu, 6611 Airport Blvd. • informalclasses.org

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58 • APRIL 2011 • AUSTINFITMAGA ZINE.COM

{APR 9} A Fresh Approach to Cleansing: Liver and Digestive Health For a New You! For the past 23 years, Warren Kramer, an internationally recognized macrobiotic counselor and teacher, has studied and lived the macrobiotic way of life. He teaches the macrobiotic approach to health and wellness, including principles of food selection and preparation, exercise, work and personal relationships. Kramer also will have availability during his Austin visit to provide personal health consultations. Saturday, 1:30 p.m. to 5:30 p.m. • The Natural Epicurean Academy of Culinary Arts, 1700 South Lamar • naturalepicurean.com

AUSTINFITMAGAZINE.COM/EVENTS

fitness {MAR 21 THRU APR 20} Impact Kickboxing for Fitness Impact Kickboxing is one heck of a workout. This class will be tailored to your abilities and will take your workouts to a whole new level. Through a fiveweek training cycle, you’ll achieve muscle tone while obtaining the cardiovascular workout needed to lose weight. Mondays and Wednesday, 6:45 p.m. to 7:45 p.m. • Center of Martial Arts, 1609 Ohlen Road, Ste. E informalclasses.org {APR 1 THRU 29} Hatha Yoga The word Hatha comes from combining two sanskrit terms "ha" meaning sun and "tha" meaning moon. Hatha Yoga is practiced for mental and physical health as well as vitality. For the cost of a cup of coffee, join Pamela Brewer, a mind and body fitness instructor since 1996. Her goal is to teach others how to listen to their best teacher, themselves.

Monday, Wednesday, Friday, 8 a.m. to 9 a.m., Tuesday, Thursday, 9 a.m. to 10 a.m. • Ruta Maya Coffee House, 3601 S. Congress Ave. • rutamaya.net {APR 4 THRU MAY 9} Women’s Belly Dance Belly

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dancing, believed to be the oldest form of dance, celebrates the beauty, the power and sensuality of the feminine mystique. This class focuses on flexibility and strength and emphasizes proper posture, muscle isolation and basic steps and combinations. The session includes an introduction to the history of belly dancing, basic rhythms and dancing with a veil! No previous dance experience required. Mondays, 6 p.m. to 7 p.m. • Thompson Conference Center, Room 2.110 informalclasses.org {APR 15} 3rd Friday Donation Classes at Yoga Yoga Every third Friday of the month, Yoga Yoga hosts Third Fridays Donation Yoga. All proceeds benefit a non-profit. The featured non-profit for the month of April is Doctors Without Borders. Doctors Without Borders is an international medical humanitarian organization working in more than 60 countries to assist people whose survival is threatened by violence, neglect or catastrophe. Friday, 7:30 p.m. to 9 p.m.

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nutrition {APR 2 THRU 30} Farmer’s Market The Austin Farmer’s Market is a growers-only local market. Find yearround fresh fruits, vegetables, meats, cheeses, honey, eggs and plants. Also enjoy the community-making aspect of chef’s demos, children’s activities and local musicians. Saturdays, 9 a.m. to 1 p.m. • Republic Square Park, intersection of 4th St. and Guadalupe St. austinfarmersmarket.org {APR 6 THRU 27} Mid-Week Austin Farmer’s Market Come to The Triangle and enjoy activities

• Centrally located

alongside fresh, year-round products. Wednesdays, 3 to 7 p.m. • Triangle Park, 4600 Guadalupe St. austinfarmersmarket.org

{MAR 31 THRU APR 3} Texas Hill Country Wine & Food Festival Hundreds of fans enjoy this Texas Tradition featuring some of the state’s best restaurants and wineries. Now in its 26th year, the festival features chef and wine experts and an elegant weekend of dining experiences throughout Austin. Thursday thru Sunday various locations • texaswineandfood.org

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lifestyle {APR 2} Mighty Texas Dog Walk Bring the Guinness World Record for “Largest Dog Walk” back to Texas! The current record is held by the British with 17,427 dogs. So grab a leash, grab a dog and make history in this three-mile stroll through scenic downtown Austin.

Saturday, 9 a.m. • Waterloo Park, intersection of 12th St. and Trinity servicedogs.org {APR 2 THRU 3} Art City Austin Each April, hundreds of juried, independent and emerging artists descend on the hub of innovation, expression and individuality that is Austin. Expect more than 20,000 art enthusiasts from the region and nation at this outdoor fair set against the streets, plazas and green spaces of downtown Austin. Discover a temporary art utopia where curious and delightful discoveries await around each corner. Saturday and Sunday • Cesar Chavez and City Hall, intersection of Cesar Chavez and Guadalupe St. artallianceaustin.com {APR 3 THRU 24} Guitar Lessons by Luis Banuelos Free guitar lessons are available to anyone in the

Austin community, ages 12 and up. Those who can are encouraged to donate old or new guitars for underprivileged students. Sundays, 5:30 p.m. to 7 p.m. • Ruta Maya Coffee House, 3601 S. Congress Ave. • rutamaya.net {APR 9} Louisiana Swamp Thing and Crawfish Festival It's all about the food and the music! This popular Louisiana- themed event features the best in Creole cuisine prepared by concessionaires from Louisiana and Texas. Enjoy an extensive menu of Cajun seafood, but the highlight of the show is 5,000 pounds of crawfish and other bayou favorites. Enjoy dancers, juju mamas and lots of beads and tokens. Music includes Cajun, Zydeco, Funk, Brass Bands, Blues Rock and Jazz. Saturday, 11 a.m. to 10 p.m. • Buda City Park, Buda • roadwayevents.com {APR 14 THRU 17} Old Settler’s Music Festival Old Settler’s Music Festival is a nationally-known music festival featuring the best in roots and Americana music. The festival is held in the gorgeous Texas hill country, at the height of the bluebonnet and wildflower

60 • APRIL 2011 • AUSTINFITMAGA ZINE.COM

season, and offers great music and activities for the whole family.

Thursday thru Sunday • Salt Lick Pavilion and Camp Ben McCulloch oldsettlersmusicfest.org {APR 16} Lone Star State Jam Young Texans Against Cancer present this event of live country music jamming. With the Eli Young band headlining and about eight other high-quality bands, bring your friends and a camera for a day of fine Texas tunes.

Saturday, 12 p.m. • Waterloo Park, intersection of 12th St. and Trinity lonestarjam.com {APR 30} Dragon Boat Festival & Race Watch the 13th annual Dragon Boat Festival and Race, where colorful dragons race on Lady Bird Lake’s Festival Beach.

This colorful celebration is put on by the Asian American Cultural Center and brings performances, food and more to downtown Austin. Saturday, 10 a.m. to 3 p.m.

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{APR 2} Child Advocates San Antonio Festival of Voices 5K Walk/Run Held on a working Longhorn cattle ranch and century-old pecan orchard, this race offers some beautiful sights. Proceeds go to Child Advocates San Antonio (CASA), an organization that works to help abused children. This family-friendly event even has a “Sleepwalkers” category for those who wish to donate, but prefer to catch a few extra z’s on race day. Post-race festivities include live music, food, hay rides and a silent auction. Saturday, 9 a.m. • Rio Cibolo Ranch, Marion • casa-satx.org {APR 2} Kevin Canfield 5K Proceeds from this 5K go to Hope Hospice, which provides in-home hospice care to uninsured patients and bereavement programs for children, families and individuals. Registration available through race day, but those who register on race day will not be eligible for chip-timing. Saturday, 8 a.m. • Landa Park, New Braunfels • kevin5k.com {APR 2} Backwoods Scavenger Hunt Put on by Too Cool Racing, this adventure race benefits Big Brothers Big Sisters of Central Texas. Teams of two will work to cover five to seven miles, using speed, strategy and problem-solving wits. The registration fee includes some sweet swag, post-race refreshments, beer, music, door prizes and a whole lot of fun. Normal registration available through March 14, and late registration available through race day. Saturday, 12 p.m. • Pace Bend Park, Spicewood • toocoolracing.com {APR 2} Race for Relief This fundraiser 5K and 1-mile (pet-friendly) Fun Run for the Make-A-Wish Foundation of Central and South Texas is hosted by Texas State University’s Students in Free Enterprise.

Furry friends will need to have proof of vaccination at the event. Registration available through event day, with discounts for groups of 10. Saturday, 8 a.m. • River Ridge Park, San Marcos. • race4relief.moonfruit.com

62 • APRIL 2011 • AUSTINFITMAGA ZINE.COM

{APR 2} Fight Trafficking 5K Hosted by the Love146 Mission, this race aims to raise awareness and funding for the abolition of child sex slavery and exploitation.

The 5K is open to racers of all ages, and there is a Kids 1K for those 12 and under. Registration available through race day. Saturday, 8:30 a.m. • Old Settlers Park, Round Rock • austinlit.com/fighttrafficking {APR 3} Colorado River Ramble The 2nd annual Colorado River Ramble offers a 5 mile recreation race, a 10-mile sport race, a 1.5-mile family fun race, and 1.5- and 5-mile stand up paddle races. Proceeds from the event will go to the Colorado River Foundation with a spotlight on adaptive paddling and the Wounded Warriors. This race is fun for all ages and experience levels, and wounded veterans and those with adaptive paddling needs are encouraged to participate.

Registration space is limited. Sunday, 7:30 a.m. • Lady Bird Lake, Texas Rowing Center • coloradoriver.org {APR 3} Woof Walk and Wrun An ideal race for animal lovers, this 5K and 1-mile race benefits Jane’s Fund, which pays for veterinary care of animals that arrive with injuries beyond a shelter’s capabilities. If you run with your pooch, proof of vaccination must be provided at packet pickup. Registration is available through April 1. Sunday, 8:30 a.m. • Southwest Williamson County Regional Park, Leander • runtex.com {APR 5} Pfive55 Series This event is the first in a recurring series of Stroke and Stride events, taking place the 5th of every month through November. The event consists of a 500-meter swim, followed by a 5K. EMERGE Multisport will be offering free workouts, making this event perfect for those new to multisport events. A portion of the proceeds will benefit American Youthworks and Big Brothers Big Sisters.

Tuesday, 6:30 p.m. • Lake Pflugerville, Pflugerville pfive55series.com

more rides&races {APR 9} Get GT Fit Presented by Georgetown Health Foundation, and in collaboration with RunTex, this 1mile walk/run and 5K focuses on making a difference in the level of obesity, sedentary lifestyles and lack of fitness in the community. Saturday, 8:30 a.m. RunTex, Georgetown • runtex.com {APR 9} SHAPE Diva Dash This women’s-only obstacle course race will test your strength, speed, balance, maze navigation and rope-swinging skills with a challenge every half mile. Free training plans are available to participants, and well worth considering – the grand prize is a trip to Aruba. Saturday, 9 a.m. • Walter E Long Park, 6614 Blue Bluff Road • divadash.com {APR 9} Bluebonnet Adventure Fest This event is jam-packed with rides and races for all kinds of participants. Trail runs, uphill and downhill mountain bike events, a kids’ scavenger hunt, and (noncompetitive) wine tasting all guarantee a weekend of fun. Registration is available through race day. Saturday and Sunday, 8 a.m. • Reveille Peak Ranch, Burnet • terrafirmaracing.com {APR 10} Round Rock Express Ride Followed by a ball game, BBQ and a pool party, these fully supported 27- and 77-mile bike rides are a perfect way to spend a Sunday. Proceeds go to Please Be Kind To Cyclists.

Registration available through April 9. Sunday, 8 a.m.

Dell Diamond, Round Rock • rrexpressride.com {APR 10} the LOOP The second of three races in the 2011 Rogue Trail Series, this event offers 30K and

AUSTINFITMAGAZINE.COM/EVENTS

10K options. This course will be technical and rocky.

Saturday, 7 a.m. • Emma Long Park, 1600 City Park Road • roguetrailseries.com {APR 16} Vern’s No Frills 5K Free to students K-12 and $1 for adults, this paved, stroller-friendly course boasts a 16:11 course record. This race is held the third Saturday of every month, making it an excellent way to track your training and progress. At the end of the year, proceeds go to Williamson County Parks and Recreation. Saturday, 8 a.m. • Berry Springs Park & Reserve, Georgetown • runtex.com {APR 16} ZOOMA Austin Half Marathon ZOOMA Austin is part of a national women’s race series that promotes women’s health and fitness. Make the day into a girls’ weekend and enjoy post-race massages and shopping and a treatment or two at the spa.

Saturday, 7:30 a.m. • Hyatt Lost Pines Resort and Spa, Bastrop • zoomarun.com {APR 17} The Rookie Triathlon As the first event in the Texas Tri Series for 2011, this is the perfect event for those new to triathlon, or for those with more experience looking to get warmed up for the coming season. There will be separate waves and awards for Rookies and Veterans. Sunday, 8 a.m. • Decker Lake therookietri.com {APR 23} ASH Dash 5K Bunny Run Follow the Easter Bunny as you run or walk to help children and adults receiving treatment for mental health illness at the Austin State Hospital. This flat, fast course is chip-

timed, and winds through the hospital’s beautiful tree-shaded grounds. Stay after the race for an Easter egg hunt for all participants. Register before Thursday, April 21 to receive a t-shirt. Saturday, 8 a.m. • Austin State Hospital, 4110 Guadalupe St. • ashvolunteers.org {APR 23} Lake Travis Triathlon This sprint distance triathlon consists of a cool lake water 500-meter swim, a challenging, safe two-loop bike course and a great off-road run on dirt roads and jeep trails. Awards and gift certificates will go to top age group competitors and overall winners. Proceeds go to the Lake Travis High School Swim Team. Saturday, 9 a.m. • Pace Bend Park, Spicewood • rbsportsllc.com/lake-travis-triathlon {APR 23} Pure to Pure This free, fun-filled training run begins at Pure Austin Fitness’ Town Lake location and ends at their Quarry Lake location. Bring a friend along for the 12-mile run and finish with a cool-down dip in Quarry Lake. Saturday, 8 a.m. • Pure Austin Fitness Town Lake, 907 W 5th St. • pureaustin.com {APR 30} The Texas Round-Up This race, a cornerstone event of Governor Rick Perry’s health and wellness initiatives for Texans, provides a target and incentive to those pursuing a healthier lifestyle. The course begins and ends in front of the Bob Bullock Texas State History Museum, with portions around the U.T. Campus and along North Congress. The finish-line party will have snacks, drinks, games and live music. Race day registration available. Saturday, 8 a.m. • The Bob Bullock Texas State History Museum, 1800 Congress Ave. • texasroundup.org

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THE WORKOUT TEXAS IRON

with Jamie Cleveland & Andrea Fisher www.texasiron.net

HOW IT WORKS In an endless search to find the best workouts in town, Monica Brant-Peckham has agreed to be our “guinea pig” and take them on full force. Every month we’ll feature a new trainer and a different set of workouts for our readers, while in the process trying to Kick Mo’s Butt!

Check out Monica Online @ monicabrant.com & femcamp.net

MONICA’S THOUGHTS WARM-UP 10- to 15-minute group jog BUILD-UP 20 minutes of a building tempo run via a 900-meter loop in Zilker Park (every loop gets faster then the previous one) DRILLS & STRIDES Five 1-minute all-out sprints with a minute rest in between each WARM-DOWN A 5-minute easy run

I

don’t believe I’ve ever been as worried about a KMB shoot as I was this month, when AFM called and told me I’d be working out with triathletes and Texas Iron Multisport Training. I really had no idea what to expect. Would we be running for an hour? In a group? I run, but not for distance and time. And when I do my track workouts, I push myself but long-distance workouts aren’t my cup of tea! Needless to say, I took it all in stride and pretended to be a little bit brave!

Upon arrival at the Barton Springs Pool, I met trainers/owners Jamie Cleveland and 66 • APRIL 2011 • AUSTINFITMAGA ZINE.COM

photos by

BRIAN FITZSIMMONS

Andrea Fisher. I know it’s not my style to be nervous, but I actually was. As we chatted and took some pre-workout photos, more athletes began to show up and the group quickly grew. I didn’t count, but there were definitely close to 20 athletes present, a nice assortment of men and women.

Jamie discussed what the start of the workout would be: a light10-minute run. I was adopted by two very nice athletes, Carla and Donnie, but what I didn’t know was that I was warming up with two of the fastest runners! A light, little 10-minute jog and we

ve Life Stay Fit, Lo ss U! le and God B -Mo

were back for the next phase which consisted of about 900 meters of running (a little over half a mile). Again, with sprinting, I’m pretty good for about 500 yards. This was going to be challenging.

So, the first lap was 4:25; after that I have no idea. All I could concentrate on was keeping it up. My heart rate was 175 (low) to 185 (high) the entire time. At the end, I ended up completing four laps, which I was pretty proud of. I can’t remember ever having my heart rate that high for so long.

Next, we ran up a hill to another location Special thanks to Hair Angel for hair design and lululemon athletica for apparel

where we did some different stride drills.

Only one of the drills I haven’t done before.

The rest I do and have my clients do as well.

It was good to know I was actually executing the drills correctly!

To finish up the workout, we did segments of sprinting for 45 seconds, resting for 45 seconds, then sprinting back to the same location we started. This was much better work for me. I actually enjoyed that kind of open running.

In reflection, both Jamie and Andrea definitely knew what they were doing, particularly on how to challenge the athletes.

I was impressed with how many people showed up and how encouraging they all were to me, and each other. I’m not sure how a beginner would fit in, but I’m confident Andrea and Jamie would make them feel welcome and modify accordingly.

FIT DOG AUSTIN • KICK MO’S BUT T • 67

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THE FUNNY SIDE OF FIT

What is “The Funny Side of Fit”?

Every month JB Hager takes a humorous slant on a different topic, sharing his experiences and funny fitness follies

LIGHTEN UP

TRIATHLETES by

JB Hager

T

HIS IS PERHAPS THE WORST POSSIBLE FORUM TO LET YOU KNOW I’M NOT SUCH A BIG FAN OF TRIATHLETES. AT ONE TIME I TOOK AN INTEREST IN THE SPORT BECAUSE I REALLY DO LOVE ALL THE ELEMENTS. IN FACT, YOU WOULD THINK A TRIATHLON WOULD BE MY EVENT OF CHOICE: I’VE RIDDEN 100+ MILES COUNTLESS TIMES, I’VE RUN A MARATHON AND I’VE DONE A FOUR-MILE SWIM.

I was very interested in getting into the triathlon scene until it just sort of rubbed me funny. This is purely subjective but the triathletes I met were just a tad bit selfabsorbed, narcissistic and cocky. I guess I wasn’t looking for something so serious. For whatever reason, it seemed to be less of an issue with the female triathletes; just the guys.

I absolutely love the running scene in Austin; to me, it’s among the best in the world. Every swimmer I’ve ever met is very cool and again, Austin has elite recognition for swimming. I’ve been part of the bike racing culture here for more than 10 years now and completely eat it up. But somehow when you put all these sports together, it turns a normal man into a total cheese ball. It turned me away from the sport and unfortunately that feeling lasted for years.

That was, until I met a guy named Bryan Hjelm. He was the first triathlete 74 • APRIL 2011 • AUSTINFITMAGA ZINE.COM

I’d ever met who wasn’t arrogant about his accomplishments. He didn’t have a postersized photo of himself in his living room or constantly adjust his rear view mirror to stare at himself. He didn’t fit the stereotype I’d built up of a triathlete.

Conversely, he was humble and selfdeprecating, which actually made me doubt his athletic résumé. The truth was that by the time Bryan hit 35 he’d already knocked out more than 10 marathons and seven Ironman races. He was a total machine, finishing the Ironman in less than 10 hours. The guy somehow managed to do it all and still be the life of the party.

In spite of his athletic prowess, my favorite thing about Bryan is that he’d often do a marathon just for fun…in a costume. Yep, he’s the guy who always makes the front page of the newspaper. He’s been known to conquer a marathon as Elvis, in traditional German

Lederhosen or as the cop from the Village People. My favorite of all time was him running the Austin Marathon as a Mariachi. Not a modified Mariachi, but the real deal: with a full-on wool outfit, vest, Sombrero and all. He claims no part of his body went un-chafed, but it was worth all the laughs.

One of his fondest memories is running the Boston Marathon and stopping for a group of Wellesley College students to make out with some random chick. Later in the same marathon, he noticed a frat party going on at Boston College just miles from the finish, and decided to run in, slam a beer and eat a hotdog. Another year he completed Ironman Canada, thanks to a sponsorship from Slack Alice’s Show Pub. Yes, that’s a topless bar. I love this guy.

Bryan agrees with me that most triathletes can be annoying and he’s doing his part to lighten up the sport. I admit my attitude about triathletes has changed quite a bit after getting to know Bryan and some of his friends. I’m sure if you’re a tri guy, you’re not an offender, but I’m just asking you anyway to be a bit more like Bryan. Just a tiny, tiny bit, that’s all. C’mon, how can you take yourself so seriously when the guy running next to you is dressed up as Super Mario?

JB Hager can be heard on the JB and Sandy Morning Show from 6 to 10 a.m. on Mix 94.7 and seen on KEYE 42 from 5 to 7 a.m. weekday mornings.