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AUSTIN FIT MAGAZINE

AUSTIN FIT MAGAZINE

JUNE 2012 + THE OUTSIDE ISSUE

the OUTSIDE issue

Tom Fooshee

EST. 1997 ISSUE #169 EST. 1997 ISSUE #177

Wakeboard king uncorks new tricks BY CARSON HOOKS

2012 AFM FITTEST

TM

presented by Nexersys

OFFICIAL EVENT GUIDE

CATCH THE WAKE: Wakeboarding for the Masses JUNE 2012


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Contents @AustinFit

'King' Fooshee Rules the Wake

Don't sweat the heat: What you need to stay healthy outside [page 40]

[page 60] by Carson Hooks photography by Brian Fitzsimmons and Courtney Slade

2012 AFM FITTEST presented by Nexersys Official Event Guide [page 22] TM

Cover and contents photos by Courtney Slade

Wakeboarding—a sport born and raised in Austin [page 65]

Contents

9


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Contents @AustinFit

the team Publisher/CEO Louis M. Earle eDITOR-in-Chief Melanie P. Moore Managing Editor Leah Fisher Nyfeler Art Director Weston Carls Assistant Art Director Sarah Schneider VP, Sales & Marketing Alex Earle

The Capt'n Karl Night Series is a family's labor of love photo by Josh Baker - Enduro Photo [page 54] Fitness Unusual dog sports can provide fun and fitness for Fido...and you [page 80]

FIT AFter 40 Living out loud on the lake keeps Jeran Hooten young [page 74]

Fit x Family How to combine fun, safety, and your toddlers on the lake this summer [page 46]

Recipe Fun food on a stick make summer meals fresh [page 52]

Keeping your skateboarder off the street and at the skate park [page 48]

Kick Mo’s Butt! Mo keeps it cool with cryotherapy [page 102]

Advertising Consultants Emily Nash, Amity Ponsetti Director of Marketing & Communications Carrie Crowe Contributors Carmen Ayala-Troncoso, Monica Brant, Maurice Culley, Brian Fitzsimmons, Kevin McRee, Alexa Sparkman, Stephan Schwarze, Diane Vives, Anne L. Wilfong Editorial InternS Ben Kendall, Ryan Noonan DEsign Intern Jordan Golembeski General Inquiries info@austinfitmagazine.com

Stephan Schwarze makes the case for cross-training [page 84] Embracing open water swimming can be calming, not nerve-racking [page 86]

photo by Brian Fitzsimmons

Fitness is ab-solutely necessary for good cycling [page 90]

Muscle Movement of the Month

Diane Vives helps you hone your water sport muscles [page 104]

Running efficiency can make you faster [page 92]

Every Issue 14 From the Publisher 18 Moore Fit Musings

12

austinfitmagazine.com June 2012

78 Fit Finds 96 Events Calendar

98 Rides & Races 106 By the Numbers

Advertising Inquiries ads@austinfitmagazine.com Story Ideas ideas@austinfitmagazine.com Event Listings events@austinfitmagazine.com 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. Please Recycle This Magazine


Letter from the Publisher

Wild and Crazy by Lou Earle, Publisher | photo by Brian Fitzsimmons

I

exposing my age in this month’s publisher’s letter, since I want to take you back to 1965, when I was a young and foolish lad. That year, there was a wonderful short movie that was produced called “Skaterdater.” According to Wikipedia, it was “the winner of the Palme d’Or for Best Short Film at the 1966 Cannes Film Festival.” It was also nominated for an Academy Award in the Best Short Subject category. The film tells the tale of a group of teenagers who are bonded together as skateboarding buddies until one day, one of the boys meets a young girl and his enchantment creates a rift in the group. As a result of this dalliance, one of the boys challenges our starry-eyed hero to a skating dual down a very hilly street. Our hero loses the duel but wins the girl. Soon after, the skateboarders are spied by a few more young ladies and the rest is history, as they say. The entire film is dialogue-free, with just surfer background music playing, and comes and goes in just over 17 minutes. Wonderful stuff! I appreciated this movie in the same way I did “Stand By Me,” another classic with great meaning for me, which came out years later in 1986. They both left an impression on me and I have reminisced about them often. A few years after “Skaterdater” was released, I found myself happily ensconced at the University of Pennsylvania in Philadelphia, a city with many wonderful smooth and hilly streets. A good fraternity buddy with flowing blonde hair from (where else?) California just happened to be an outstanding surfer and skateboarder. With his surfer grin and positive encouragement, a whole group of my frat brothers formed up every night at about 2 a.m., when the traffic was scarce, and kicked off down Walnut Street to 36th and Spruce for the long run down to the Palestra. It was a trip indeed. My musings of the past really do have something to do with this month’s terrific issue because innovation, fun, and sport are all a part of fitness and this month’s feature on Wakeboarding is all of that. It is not just that surfing, skateboarding, and wakeboarding all are inextricably linked, but each of these fabulous sports was born from a common stream of creativity. Further, a good deal of the innovation that built the sport of wakeboarding actually came from our fair city of Austin and that legacy is continued with some of the best world-class wakeboard competitors on the globe living among us mortals. Wakeboarding, like most sports, requires a fair degree of fitness and to do it well, one must be an extreme athlete. Balance, gymnastic abilities, strength, and a high degree of endurance are just the entry fee for competitive wakeboarding. But there is also grace and artistry to this sport as the complex routines and exotic maneuvers are invented and executed. Whether behind a boat or a cable, it seems like a truly wild and crazy sport but, wow, is it a lot of fun! Keep Austin Fit,

14

austinfitmagazine.com June 2012

am at great risk of

#TwitFIT Question: What is your favorite #Outdoor activity? @baconator 10:55 a.m. via Turpial1.6 Playing ultimate or softball, and watching a baseball game at the park. @katyeudaly 11:49 a.m. via Android

Wakeboarding!!! Nothing beats a day out on a lake in a boat, with a big wake, good friends, and your dog :)

@WholeEarthProv 11:50 a.m. via HootSuite A perfect day would be biking to SUP, taking a swim, and then trail running on the greenbelt! @brianleib 11:56 a.m. via iPhone Riding my bike. A good ride makes the troubles go away.

Join us! @AustinFit

Watch Scaterdater! Scan this QR code with your smartphone to see the 17-minute movie. Don't have a QR scanner?

Simply type this URL into your browser: vimeo.com/10767229 Need a QR scanner? Download the free AFM app at the iTunes store.


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Moore Fit Musings

Watersports: A veritable fitness ecosystem

by Melanie P. Moore, Editor-in-Chief | photo by Brian Fitzsimmons

U

nlike many of my

friends here in Austin, I did not grow up water skiing. Nor did I grow up in Austin, but I digress. My cousins water-skied regularly; they had a boat and skied on the Flint River in south Georgia. My cousin, Kevin, could barefoot and trick ski when he was still in elementary school. In fact, back then, in the 1970s in Albany, Georgia, my aunt and uncle were even in the water ski club with a pre-Lady-andSons-Food-TV-famous Paula Deen. I have dim memories of summer visits, picnics on the riverbank, and my skinny legs wobbling up on the skis while my younger cousins coached me, hollering from the back of the boat. The beach and sailing were more the focus of my world, living near St. Simons Island and Savannah. Some folks skied on the tiny Altamaha River in my hometown, but we mostly drove the 45 minutes to the beach. The only boat our family had was a canoe, which my dad bought after a week-long canoe trip he had taken with a bunch of guys. He then rigged a series of ropes and pullies in our carport to suspend it, which made storing it—and lowering it onto the top of his Buick—more do-able. My sister and I were excited to learn to canoe. Ever the athletic wannabe, I asked my dad how I could build up my canoing muscles so I’d be great at it. He handed me a broom and said, “Sweep the carport and driveway.” I was crestfallen, having imagined pumping iron and other super-athletic training. The first canoe lesson my dad taught us was in our neighborhood. He took us into a pond behind the home of a friend in our subdivision; we swam there often, as there was a concrete dock in the middle with a diving board. I trusted my father; he had been a Red Cross water safety instructor and had made us into strong and competitive swimmers. He put a PFD (personal flotation device) on both my sister and me, handed us wooden paddles, and pushed us out into the pond. We floated further and further from the bank, awaiting direction on how to maneuver the canoe. He said, “Stand up.”

18

austinfitmagazine.com June 2012

Anyone who has been in a canoe knows what happens when you stand up. We were no exception. It flipped. We were completely soaked, confused, and treaded water clumsily, our tennis shoes adding weight to our feet, while he stood on the bank giving direction as if we were in the wild: “Don’t lose your boat! Get the paddles! Pull it all together and get yourselves close to the bank where you get some footing.” The sponge I had put in to mop up drops off the new canoe was floating in the water. My anticipation of nearly every aspect of the endeavor proved, well, silly. We dumped the water, got back in still dripping, and proceeded to learn how to paddle and steer the canoe. My dad laughed with us but he taught us to right our canoe before we learned the fun of paddling, the rules of boat etiquette (size matters, motor always yields to sail, etc.), as well as the skills to maneuver the canoe in varying conditions. For years, we paddled in ponds, lakes, and rivers. I was especially fond of paddling almost silently along tree-shaded banks trying not to disturb the wildlife...perpetually afraid of snakes that might drop from trees—never happened to me, but I’d heard tales that kept me on edge. Maybe that’s why I like sailing more than motorboating in general. I’ll take marine life over snakes any day. While safety is the first key to a good experience in any boat, fitness is arguably a prerequisite of safety. My experience sailing, riding in ski boats with friends, or jet skiing, was always more confident in the times of my life when I was fit (versus, say, the years of working full-time and going to graduate school when I hardly exercised at all other than running to class after work). Fitness, and by that I mean strength and stamina, allow you to handle the watercraft and the associated equipment with the mastery required for providing a safe experience for yourself and your passengers. But beyond that, boating, skiing, and, as we see in this issue, wakeboarding, provide strength and endurance training. It’s like a fitness ecosystem—what is required for the sport is also built up by the sport. How exciting to live, albeit distant from my beloved southeast coast, so close to a wide variety of watersport options. Bon voyage, for a great—and fit—summer in Austin!


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event guide 2012

AFM Fittest

TM

p r e s e n t e d

b y


Publisher's Letter Welcome and Thank YOU!

W

Lou Earle, Publisher & CEO, Austin Fit Magazine

elcome and thank you so much for being a part of Austin Fit Magazine’s inaugural 2012 AFM FITTEST presented by Nexersys. This event is a very big deal for our magazine and, we hope, for the Austin community. We view it as a new kind of community intervention in our mission to bring health and fitness to all. It is one thing to write about how important a healthy lifestyle is, but it is an entirely different challenge to actually get out there and organize folks to engage. As a reader, your degree of commitment goes up commensurately as well. You go from reading and imagining to actualizing and experiencing. Converting words and ideas into action in order to help you live a healthier life is what AFM is all about, and we sincerely hope that this event will help spark your enthusiasm for bringing health and fitness into your life and encourage you to spread the word about how cool fitness is. Whether you are a competitor or a spectator, we want you to enjoy yourself and experience the fun that fitness can be. The tests we have developed are fun to do and watch. They are designed so that anyone can learn and compete with a real chance to win because the ten tests do not favor any particular fitness regime. The individual competitions will be inspiring, the team challenge will be

awesome, and the open invitational will be entertaining. It will be a very memorable day. This is just the beginning, as we plan to make this an annual event, growing it into a real fitness celebration in the “Austin” tradition. We will celebrate some great winners in our August “Austin’s 10 Fittest” issue. And there will be some wonderful stories and surprises as we all experience this day together. We can’t wait to see you shine, Austin. Many folks have worked very hard to make this experience happen and they deserve a lot of credit. You will meet most of them at the event, but I wanted to say a special thanks to our Presenting Sponsor, Nexersys. They have been very generous and supportive and in addition to all they are doing, are awarding their fantastic Nexersys Fitness Machines to both the Male and Female Overall Winners. To all of our sponsors and volunteers, we are honored and thankful to have you as part of the team and appreciate your enormous contributions. And to our readers, advertisers, competitors, and spectators, thank you so much for supporting this event and Austin Fit Magazine. Be safe and have a great day. Keep Austin Fit, Lou

Contents 24

Test Designer Diane Vives

25

What (and what not) to Bring

32

Scoring

35

Sponsors Q&A

24

Schedule

26

Test Descriptions

33

Awards

37

Nonprofit Beneficiary

25

Fit Village & Recovery Zone

31

Map & Legend

34

Teams & Invitational

38

FAQ

ATX Nutrition Revelation Fitness

Bswarms Square Rüt Kava Bar

Galaxy Café Muscle Maker Grill

Mel's Meals Zico

My Fit Foods Howdy Honda

culturemap Massage Harmony

lululemon athletica Red Turtle Marketing

2012 Event Guide

23


Diane Vives Test Designer

L

Diane Vives, MS, CSCS

them, do not require a lot of equipment but simply the dedication and determination of the competitor. For this reason, an individual can use this competition to wake up his or her inner athlete as well as to measure personal fitness from year to year. The 2012 AFM FITTEST presented by Nexersys brings together all the fitness groups of Austin to build the best fitness community in the country. Whether you are the athlete, coach, or both, we are excited for you to experience a fun, challenging, one-day fitness event that will test your physical limits, spirit, and determination to become one of Austin’s fittest athletes.

ike Austin’s culture, our fitness community is unique and eclectic with many different influences and disciplines. I designed this event with Austin Fit Magazine in order to give competitors an objective way of measuring their fitness. We put together a group of tests that, together, translate to the best all-around fitness athlete. There is not a dominant group of athletes with an advantage. Rather, the most multi-disciplined athletes will take home the prizes and titles. The tests themselves cover several key areas of fitness performance, which include power, speed, agility, precision, and endurance. These tests, and the training for

Schedule EVENT TIMES (SUBJECT TO CHANGE)

All competitors should arrive one hour prior to category start in order to check in (those who are participating in the individual and team competition may check in for both events at that time). Athletes will move through the ten tests in order with their category. Once all ten tests have been completed, competitors may leave the test area.

24

HEAT NO.

Category

START TIME

END
 TIME

1

50+ Male

8:00 A.M.

9:10 A.M.

2

50+ Female

8:30 A.M.

10:00 A.M.

Please note that the 50-59 and 60+ age groups have been combined for scheduling purposes; awards will still be given separately for 5059 men and women and 60+ men and women.

3

40-49 Male

8:45 A.M.

10:35 A.M.

4

40-49 Female

9:00 A.M.

10:50 A.M.

Note: the entrance to Camp Mabry is on West 35th Street between Exposition and Balcones.

5

30-39 Male

9:15 A.M.

11:45 A.M.

6

30-39 Female

9:45 A.M.

12:15 P.M.

7

20-29 Male

10:15 A.M.

12:45 P.M.

8

20-29 Female

10:45 A.M.

1:15 P.M.

9

Teams

12:30 P.M.

1:45 P.M.

10

Open Invitational

1:30 P.M.

2:30 P.M.

Award Ceremony

3:00 P.M.

4:00 P.M.

afmfittest.com


Fit Village & Recovery Zone For all: Come experience the Fit Village, which will be a cool spot on a hot day! Located under the Michelob Ultra Tent, the Fit Village is open to both spectators and competitors all day Saturday, June 9, and provides a unique opportunity to engage with our sponsors. Nexersys will have a demonstration unit available to test your cardio kickboxing skills, and food will be provided by a tantalizing array of vendors including Galaxy Café, Snap Kitchen, Muscle Maker Grill, My Fit Foods, Mel’s Meals, and more. Michelob Ultra, Core Power, Zico Coconut Water, and Square Rüt Kava Bar will be on hand with beverages to satisfy your thirst. AFM would like to thank Michelob Ultra for providing the Fit Village tent. Thank you to all of our sponsors for making this Fit Village and this year’s event a great experience for everyone.

Fit Village Sponsors: Nexersys Core Power Michelob Ultra Dynamax Camp Gladiator CrossFit Central RunTex Body by Frame Oatmega Bar Castle Hill Fitness Fitness Institute of Texas

Revelation Fitness Bswarms Square Rüt Kava Bar Galaxy Café Muscle Maker Grill Mel's Meals Zico My Fit Foods Howdy Honda culturemap

For athletes: Congratulations! If you’ve made it to the Core Power Recovery Zone, you’ve completed the 2012 AFM FITTEST presented by Nexersys. The Core Power Recovery Zone is located at the finish line of the RunTex 1-Mile Run, and all timing chips will be removed at this point. Complimentary Core Power Recovery drinks as well as quick massages from Massage Harmony and Chris Spears Massage to soothe those aching competitor muscles will be on hand. Whole Foods Market will provide water and fruit for refueling, and the lululemon athletica team will hand out your FITTEST commemorative award. Recovery Zone Sponsors: Core Power Whole Foods Market Massage Harmony

Chris Spears Massage Medicine in Motion

What (and what not) to Bring

What to Bring: Competitors:

What NOT to Bring: Spectators:

• Valid ID for entry into Camp Mabry

• Valid ID for entry into Camp Mabry

• An identifiable bag to carry any

• Chairs/blankets to sit on • Umbrella for shade • Sunscreen • Refillable water bottle • Camera • Cash for purchases at the Fit Village

(required)

personal items

• Refillable water bottle • Towel • Sweatbands • Sunscreen • Hat/visor • Running shoes/turf shoes/cleats • Cash for optional food purchases (free

(required)

Children must be attended at all times

Competitors:

• Metal spikes • Pull-up wrist wraps • Gloves • Any illegal substances Spectators:

• Dogs • Glass containers • Tobacco products

refreshments are provided for competitors in the Core Power Recovery Zone)

2012 Event Guide

25


TEST 1/Dynamax Standing Med Ball Toss Photography By Brian Fitzsimmons

Upper Body Power

Test Sponsor

S Scan this QR Code for the instructional video

tand with feet planted behind designated start line. Hold a six-pound medicine ball with both hands at chest level and perform a chest pass for maximum distance. You may use hips, back, and knees, though rotation of the torso and shoulders is not allowed. Feet must remain planted at all times (heels may come up but you may not step forward), and the ball must be released with both hands at the same time. Distance from the start line to where the ball initially makes contact with the ground is recorded. Best of two attempts is scored.

TEST 2/Fitness Institute Of Texas Standing Broad Jump

Lower Body Power

S

tart in a standing position with toes just behind the start line. Jump out as far as possible, pushing off with both feet at the same time. When you land, distance is measured from the heel closest to the start line or from the body part closest to the start line if you fall to the ground. Best of two attempts is recorded.

Scan this QR Code for the instructional video

26

afmfittest.com

Test Sponsor


TEST 3/Dane’s Body Shop 40-Yard Dash

Sprint Speed

Test Sponsor

T Scan this QR Code for the instructional video

est monitors will blow a whistle, designating time to line up. Start in a static position behind start line in whatever position you choose, though three-point stance is recommended. As soon as you make a motion, timing starts. Run for 40 yards on the grass surface. Timing is stopped when the timing chip crosses the finish line. One attempt is allowed and is recorded in seconds and to two decimal points. Note: there will be a warm-up area for use prior to testing.

TEST 4/Body By Frame Agility Cone Run

Agility and Athleticism

Test Sponsor

S Scan this QR Code for the instructional video

tart in static stance behind the cone on opposite side of the direction taken in the first cut (for example, the left of the cone if doing the right side agility test). Timing starts with your first movement. Run, cutting on topside of the first cone, weaving under and around the outside cone, over the top of the farthest cone, and then sprint back to the start. The test is repeated with the opposite side, and there is only one attempt per side. The final score is an average of the right and left side times, which is recorded in seconds and to two decimal points. Note: if you make a mistake in running the pattern, you are allowed a second attempt but only once. If you incorrectly run the pattern on the second attempt, you will be disqualified. 2012 Event Guide

27


TEST 5/Oatmega Bar Precision Throw

Accuracy, Coordination, and Skill

Video Not Available

Test Sponsor

S

tart behind line. You will remain behind the line at all times, though you may back up behind the line if you wish. Using whatever throwing technique you desire, throw a regulation-sized softball through the center of a designated standing target placed at a distance of 25 feet. The center of the square target is 30½ inches from the ground, and the dimensions of the target are 13½ inches wide by 19 inches tall. Score is best of five attempts.

TEST 6/Pure Austin Pull-Ups

Upper Body Strength

Scan this QR Code for the instructional video

Scan this QR Code for the instructional video

28

afmfittest.com

S

tart in hanging position, arms fully extended, and body in a vertical line. Palms face outward and are shoulder width (or greater) apart. Pull body upward without kipping, swinging, or kicking your legs until your chin goes above the bar and then return to an extended position beyond 90 degrees at the elbow for a good repetition. You are not required to fully extend to a “dead hang” position. Repetitions are counted until you release your hands from the bar. Score is total number of repetitions counted.

Test Sponsor


TEST 7/Crossfit Central Burpees

Total Body Strength, Endurance, and Overall Work Capacity

Test Sponsor

A Scan this QR Code for the instructional video

ssume a push-up position with both hands placed on the start line. Test monitor measures from hands to the bottom of your kneecap and places a cone there to mark “extended position.� Stand up to start in a static position. When judge signals start, you squat, place both hands on the start line, kick legs back in one motion (together), then pull legs back in one motion (together), and stand fully upright with knees and hips aligned to finish one Burpee (position of hands is optional, though to the side is recommended). There is no push-up in this sequence. A good repetition requires that your hands are on the start line and your knee position during the kick reaches the cone. Score is total number of good repetitions achieved in one minute.

TEST 8/Castle Hill Fitness Hand Grip

Hand and Forearm Strength

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tand and hold the dynamometer in your dominant hand. Extend your arm straight out from your shoulder. Squeeze the dynamometer with a consistent, maximal effort for no more than three seconds (no jerking or pulsing is allowed). Test monitor will read the results from the dynamometer, which is listed in pounds with no decimal points. Score is highest number of two attempts.

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TEST 9/Camp Gladiator Interval Run

Speed, Endurance, and Conditioning

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tart in a static position at the start line. Cones are placed at interval levels of 16, 18, 20, 22, 24, 26, 28, 30, 32, and 34 yards from the start line. Test monitor will start the run with a whistle. Run to the first cone (level 1 at 16 yards) and touch the line with your foot. Turn and run back, crossing the start line with some part of your body. Test monitor will whistle to start the next interval (level 2 at 18 yards). Each interval must be completed in ten seconds, and there is a ten-second-recovery period to return to the start position. You will progress through each interval until you can no longer finish in the designated time. Score is the last level completed (1-10).

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TEST 10/RunTex 1-Mile Run

Crushed Granite Surface

Long Distance Speed and Aerobic Endurance

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tart in a static position behind start line. You must stay on marked path of the designated running area and complete the 1-mile distance. Time is stopped when the timing chip crosses the finish line. Scoring is to two decimal places.

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Scoring

Definitions of terms: Test=the individual exercise (ex., Standing Med Ball Toss)

Raw score=specific results per test (ex., 8:32 for the 1-Mile Run)

Category=a competitor’s age and sex group (ex., 30-39 Females)

Rank=position relative to others (5 out of 25)

Field=all competitors of the same sex, regardless of age

As each competitor completes a test, he will receive a specific score, which is a number based on actual performance reflecting measurements of distance, time, or number. (Scoring information for each test is outlined in the Test Descriptions). That is the raw score, which can be used each year to directly compare an athlete’s results year over year to show progress and improvement.

Ties: It is possible to have multiple tie scores on several tests. In that event, multiple, same rankings are given and the next competitor will receive the rank which reflects the next best score.

The raw score is then converted into a rank per test, with the person who wins that test receiving a ranking of “1.” The first ranking is assigned according to the number of athletes in the competitor’s category; if there are 50 competitors, then rankings go from 1-50, with the lower number (1) as the better score.

No Attempt: If a competitor chooses not to attempt a test, he will receive a score of “0” for raw score in that test. Rank will be last in the category.

To determine “AFM 10 FITTEST,” raw scores are ranked within the categories. Using rank, one man and one woman per category with the best score will be selected as members of the “AFM 10 FITTEST.” To determine the Male and Female Overall winners, the raw scores are then ranked against the entire field of same sex competitors. There will be one Male Overall winner and one Female Overall winner with the best score, and this top man and top woman will be awarded the title of “AFM FITTEST.”

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Example: Three people tie for first place in the Precision Throw with a raw score of five, and the fourth person has a raw score of three. Each of the three who had the best score (five) will receive a test rank of “1” (they are all in first place) and the next competitor will receive a test ranking of “4” (she is in fourth place).

Disqualification (DQ): In the case that a competitor has a failed attempt or miss and is disqualified, she will receive a raw score of 0.01 and a rank better than any competitors who Did Not Attempt. In the case that all competitors attempted the event, DQ will be ranked last. Example: An athlete does not properly execute any burpees, though she goes through the motions for the entire minute. A score of 0.01 will be assigned as the raw score. There are 30 people in the category and one person was a No Attempt, so the disqualified athlete’s rank is 29 for that test. Attempts but Fails: If a competitor attempts the test but is unsuccessful, he will receive a raw score of “0.01” and a rank better than any competitors who Did Not Attempt. Example: An athlete tries to complete a pull-up but is unable to get his chin above the bar. He is given a raw score of 0.01, which is then used to calculate his rank in the heat. There are 50 people in the heat and all attempted; none were disqualified. Therefore, his rank is 50.


Awards

The Nexersys Fitness Machine

Austin Fit Magazine has arranged for an amazing array of awards for the top ten fittest (one man and one woman from each age group) and the Overall Male and Overall Female winners. We’d like to thank our wonderful sponsors for their generosity. For the Overall Male and Overall Female winners: Nexersys, Presenting Sponsor 2012 AFM FITTEST presenting sponsor Nexersys will award a Nexersys Fitness Machine to both Overall winners. Valued at $2,295, Nexersys is the next generation exercise system. It is an interactive and intelligent fitness product that delivers high intensity interval cross training workouts including striking, gaming, cardio sparring, technique and core. For each of the top ten fittest (one man and one woman), which will also include the Overall Male and Female winners: Core Power, Decathlete Sponsor One case of their product, a natural high protein muscle recovery drink for every type of fitness enthusiast, in a Core Power backpack Dynamax, Test Sponsor (Standing Med Ball Toss) One free month of Urban Animal Bootcamps (training for all ability levels—from beginners to elite athletes, with workouts that are not only “out of the box” but eco-friendly), one free medicine ball, and one t-shirt Fitness Institute of Texas, Test Sponsor (Standing Broad Jump) $90 DEXA (dual energy x-ray absorptiometry) total body fat test, which shows body composition for both health assessment and athletic training purposes Dane’s Body Shop, Test Sponsor (40-Yard Dash) Personal Training Session by owner Dane Krager, a collegiate AllAmerican, former member of the Arena Football League All-Ironman team, actor and stunt-double, and health and wellness coach Body by Frame, Test Sponsor (Agility Cone Run) Bundle of merchandise provided by Body by Frame, a team of personal fitness and nutrition experts who work with clients to become healthy, fit, and beautiful

Oatmega Bar, Test Sponsor (Precision Throw) Box of Oatmega 3 Wellness Bars from Austin-based healthy food manufacturer Boundless Nutrition Pure Austin, Test Sponsor (Pull-Ups) Free summer membership to the “indoor gym for outdoor people” (two locations: south, 907 W. 5th Street, and north, 4210 W. Braker Lane) CrossFit Central, Test Sponsor (Burpees) One hour CrossFit introduction training session, led by CrossFit Central co-founders Jeremy Thiel and Carey Kepler Castle Hill Fitness, Test Sponsor (Hand Grip) Bundle of merchandise, including a $50 massage and a $50 acupuncture coupon, from Castle Hill Fitness, a downtown gym that believes in the personal touch Camp Gladiator, Test Sponsor (Interval Run) One month at Camp Gladiator Arena (a unique and innovative 20,000-square foot group fitness facility with a focus on indoor group classes such as spin, boxing, yoga, step, dance, pump, strength, core, and elite classes), four weeks of Camp Gladiator, and a Camp Gladiator outdoor fitness mat RunTex, Test Sponsor (1-Mile Run) $50 Gift Card to RunTex, Austin’s beloved running store with shoes, accessories, and more at multiple locations Abercrombie Gems A custom-made, sterling silver commemorative necklace and chain from Abercrombie Gems—a local, family-owned business in Austin for 19 years, featuring a unique collection of jewelry and timepieces ranging from estate and vintage to new and custom-made lululemon athletica Complimentary outfit (top and bottom) from lululemon athletica, which offers workout clothing for yoga and running culturemap T-shirt and water bottle from Austin’s daily digital magazine

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Teams & Invitational

The Team Competition takes place Saturday afternoon at approximately 12:30 p.m. The team competition is comprised of teams of ten competitors per team. Athletes can be of all ages, though there can be no more than six males per team. Individuals may participate in both the individual competition and as a member of a team. Each team member will complete one of the ten tests, which are performed in the same order as in the individual competi-

Open Invitational Participants

Austin Fit Magazine wishes to recognize our open invitational participants, who are all outstanding ambassadors of fitness in the Austin community. Thank you for modeling the enthusiasm and passion that goes along with leading an active, physical life. Steve Sisson is The University of Texas’ assistant coach for women’s track and field/cross country and the head coach of TeamRogue Elite. Sisson is an outstanding runner who has represented the United States internationally in IAAF’s World Half-Marathon Championship and Ekiden Relay and was a threetime Southwest Conference individual champion and three-time All-American. In addition, Sisson is the owner of Rogue Training Systems here in Austin. He is also a contributing writer for Austin Fit Magazine. Paul Carrozza is a former All-American runner from Abilene Christian University and leader in Austin’s fitness community. In 1988, he founded RunTex, which was at one time the nation’s largest retail store solely devoted to running. He has been the Footwear Editor of Runner’s World Magazine and served as a member of the Texas Department of Aging, the Governor’s Fitness Council, the Mayor’s Fitness Council, and the President’s Council on Physical Fitness and Sports. Maurice Culley is the owner and director of Austin T3—Team Triathlon Training. Culley has an extensive swimming background as a member of the University of Texas Longhorns from 1992-1996, which included membership on a National Championship team (1996). Culley coached Austin ISD’s Bowie High School’s varsity team to a state championship and won a National Championship with the Circle C swim team. An accomplished triathlete, he was a member of Team USA (35-39) at the World Champs in Perth, Australia, in 2009. Culley is also a contributing writer for Austin Fit Magazine. Desiree Ficker is an accomplished runner and triathlete. Ficker ran in college on scholarship for the University of Alabama. Inspired by watching the triathlon Ironman World Championships in Kona, Hawaii, Ficker began competing as an amateur while teaching and coaching in Maryland, going professional in 2001. She moved to Austin eight years ago, continuing her racing career as a professional triathlete and runner.

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tion. Because each test is conducted with the entire field in one heat, team members can follow along and cheer for their teammates. The team's score will be a compilation of each member's rank based on his or her raw score for that event. The winning team will be featured in Austin Fit Magazine's August issue in the “10 Fittest” coverage and receive a plaque, as well as bragging rights.

Ficker founded the Ma Ficker Foundation, which raises money for colon cancer research, in honor of her mother. Ficker is also a contributing writer for Austin Fit Magazine. Gordon Alexander is the male masters winner of the 2011/2012 Austin Fit Magazine Distance Challenge for the half marathon distance with a cumulative time of 6:02:44. Jim Moore is the male masters winner of the 2011/2012 Austin Fit Magazine Distance Challenge for the marathon distance with a cumulative time of 7:32:27. Scott Rantall is the overall male winner of the 2011/2012 Austin Fit Magazine Distance Challenge for the marathon distance with a cumulative time of 6:14:01. The Graham Family (Winthrop, Yvonne, and son, Aiken) is the owner of Austin’s Total Fitness Nutrition and each is a notable runner. Winthrop is a former Longhorn and Olympian, with best times as a medalist in the 400-meter hurdles (gold) and 4x400 meter relay (bronze) at the 1987 Pan American Games. Yvonne is a former East German indoor 1500-meter medalist (bronze) at the European Championships. Aiken is a scholarship hurdler at Texas A&M University and a graduate of Westwood High School. Tanya Streeter is a multiple world record freediver who held the “no limits” record of 525 feet (160 meters) for all divers (both men and women) for two months in 2002. The record still stands for women. Streeter was inducted into the Women Diver’s Hall of Fame in March of 2000. She is a TV presenter for the BBC, a passionate environmentalist, adventurer, and mother. Pam LeBlanc is an avid swimmer and Austin American-Statesman writer and blogger. LeBlanc is the author of “Fit City,” a regular feature appearing on Mondays that covers all things related to the Austin fitness community. Jen Ohlson is the founder and president of Interactive Health Technologies. Her video, “Health Needs a Hero,” spotlights childhood health issues. An athlete and sports reporter, she is the author of Every Town Needs a Trail, a love story for Austin’s Roy and Ann Butler Hike and Bike Trail. Ohlson was named USA Today’s “Colorado Athlete of the Year” when she was in high school, and she has completed three Ironman triathlons and 26 marathons.

Lindsey Morris Ginko is an Ironman finisher and the fitness manager at Life Time Fitness. Ginko has been listed in the top three in multiple years in Austin Fit Magazine’s annual readers’ choice as “Best Triathlete.” She is also a lululemon athletica ambassador. David Garza is a Camp Gladiator Arena and Castle Hill group fitness instructor competes in a variety of running and triathlon events. He has been voted by Austin Fit Magazine’s readers as one of the “10 Fittest” and has been selected numerous years in various readers’ choice polls. He is also a lululemon athletica ambassador. Gilbert Tuhabonye is a former national champion in track from Abilene Christian University. Tuhabonye is the founder and head of Gilbert’s Gazelles, a local training group for runners, and author of This Voice in My Heart. He founded the Gazelle Foundation, a nonprofit organization which funds projects to supply water to needy communities in Burundi. Tuhabonye also coaches the St. Andrews High School cross country and track teams. Dan Carroll is co-founder and partner of High Five Events. He is a Level 2 certified USA Triathlon race director, one of only 25 in the United States. Rod Babers is a former Longhorn and professional football player. He is the sports radio talk show host for "The Sports Buffet," which airs weekdays from 4-7 p.m. on KVET 1300 AM. Jeremy Thiel is the owner and co-founder of CrossFit Central and competitor in the CrossFit Games. Paul Michael Bloodgood is celebrating his tenth season with Ballet Austin and is currently starring in “Romeo and Juliet.” Bloodgood has danced in companies all over the country in a variety of principal roles. In addition to ballet, he is an actor, musician, and martial artist. Ashley Lynn Gilfix has danced with Ballet Austin in a variety of productions, from contemporary to classic. She is currently starring as Juliet in the company’s production of “Romeo and Juliet.” Nancy Zambrano is an avid runner who describes herself as a “marathoner wannabe.” She has been a reporter and fill-in anchor for KTBC-TV since 2007.


Sponsors Q&A

Fitness Thought Leaders ‘Test’ the Market Health and fitness can be a hobby or an obsession for individuals but for a growing number of businesses fitness is a mission to help people. Local businesses, who went out on a limb to start their own organizations with the goal of helping individuals get or stay healthy, joined Austin Fit Magazine in this new venture to empirically determine Austin’s “10 Fittest.” We asked them about their participation and found a trove of passion and innovation driving the fitness movement in Austin and beyond.

NEXERSYS Nexersys is the presenting sponsor of the 2012 AFM FITTEST. Nexersys is proud to support Austin athletes and we promote all forms of exercise. As a Certified Partner of the Austin Mayor’s Fitness Council, we believe in the health benefits that come from exercise and encourage people to get involved, be fit, and stay healthy. We feel that the 2012 AFM FITTEST offers a fair range of tests to challenge any individual and we are excited to be a part of this event. Nexersys exudes “Fitness Made Fun,” which is exactly what the 2012 AFM FITTEST will be. In addition to having a good time while working out, we believe in putting an excellent product out for your use. Integrity is one of our main corporate core values. We know each athlete participating in the 2012 AFM FITTEST works hard to maintain the integrity of their own health. Nexersys is an innovative, interactive company, helping individuals connect and engage in fitness. So many have put effort into pulling together as a fit community, offering a variety of fitness challenges and we are grateful to be a part of this event! Nexersys takes great satisfaction in having a product and being a company that is dependable. We know that this event would not be possible without the reliability of each participating sponsor and volunteer. One of our favorite core values is to be awesome. The 2012 AFM FITTEST is going to be awesome, so whether you’re a hard core athlete, a fitness enthusiast or someone just looking to have a great Saturday with really great people, come support your local athletes! You can demo Nexersys in either Southpaw or Traditional stance on the beginner, intermediate or advanced levels. We’d love to meet you!

CORE POWER Core Power is the official recovery beverage of AFM FITTEST. We are sponsoring the Recovery Zone at the end of the 1-Mile Run. The best way to try our brand is through experience. Recovering properly after a workout/

competition is key and what better way to do so than with Core Power, a high-protein recovery beverage that provides great taste, highquality protein, and all-natural ingredients. The AFM FITTEST promotes health and wellness within the community. Our company, Fair Oaks Farms Brands, believes in partnering with events that promote health and wellness for every person while providing them with high quality natural nutrition options. Fair Oaks Farms Brands is a health and wellness company that provides high quality all natural nutrition. Core Power is our delicious post-workout recovery drink made from fresh, low fat, lactose-free milk and real honey. Its optimum protein-to-carb ratio and nutrient-rich profile make for the perfect last stage of every workout. From endurance sports and bodybuilding to Pilates and yoga, Core Power helps you recover faster, build lean muscle and stay at the top of your game. No matter which game you happen to play.

Whole Foods MARKET Whole Foods Market has core values that align with the AFM FITTEST in several ways! One of our core values is “caring for our communities and environment”—inspiring a healthy and fit lifestyle for Austinites is a great way to do just that. Good nutrition and fitness go hand in hand, and another one of Whole Foods Market’s core values is “promoting the health of our stakeholders through healthy eating education.” We’re excited to be a part of AFM FITTEST—an event that celebrates fitness with a fun and entertaining contest! AFM FITTEST contestants already know we sell the highest quality natural and organic products available. We hope they also know about our Health Starts Here program, which helps guide our guests to foods that are whole, nutrient dense, have healthy fats, and are plant strong! We offer free tours, cooking demonstrations, and tips to all those in search of healthy eating. We’re so excited to be expanding to four stores in our hometown of Austin area this summer! Our Bee Cave store is now open in the Hill Country Galleria, and we’ll open in the Shops at Arbor Trails on June 19th—hope to see you at the market soon!

DYNAMAX Dynamax is sponsoring the Standing Med Ball Toss. We collaborated with Diane Vives to come up with a move that captured elements like force summation and total body movement integration and that would be easy to teach and repeat in the upcoming years of the AFM FITTEST. Our educational goal as a company is to empower, build, and strengthen the community by helping those we work with to unleash their potential in life and sport. The top athletes and coaches in the world use the Dynamax Med Ball to improve performance for competition. The AFM FITTEST continues with the competitive spirit of the company. However, we ultimately want people to move, feel, and live a better life, whether they are stay-at-home moms, weekend warriors, or competitive athletes.

FITNESS INSTITUTE OF TEXAS The Fitness Institute of Texas is sponsoring the Standing Broad Jump. We weren’t particularly concerned about which test we sponsored; more than anything, we just wanted to be involved with this event. As a part of The University of Texas at Austin, one mission of the Fitness Institute of Texas is to enhance the quality of lives through physical activity and nutrition. One of the ways we do that is through fitness testing. The type of testing being done in the AFM FITTEST is what we do every day. By evaluating the fitness level of individuals, we help individuals establish, continue, and tweak their fitness and health programs to achieve their individual goals. We want to be a fitness and health resource for the Austin community—from individuals and health/fitness professionals, to businesses, and organizations. We offer research-based programs such as GET FIT and testing such as the DEXA body composition assessment, VO2 max and lactate threshold testing, and more. All of our programs and services are open to the public.

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Sponsors Q&A (continued)

DANE’S BODY SHOP Dane’s Body Shop is sponsoring the 40yard dash. Speed and power are two huge parts to fitness and sport which are both showcased in the 40-yard dash. At Dane’s Body Shop, we are constantly striving to support health and fitness in the city of Austin. Being a part of the AFM FITTEST will allow us to help, first hand, in delivering our passion to the city. Dane’s Body Shop is a mission driven fitness studio/box gym that will knock your socks off! We exist to help our members achieve their ideal fitness levels and improve the quality of their lives.

BODY BY FRAME Body by Frame is sponsoring the Agility Cone Run. It is great test of speed, power, agility, reaction, and quickness. It also requires body control in the changing of direction. The AFM FITTEST is a great opportunity because it allows individuals to set goals. We encourage our clients to set goals that feel “somewhat unachievable” and go after them with a plan. It opens the door to all of Austin to compete to be one of “The Fittest.” Many of our clients who are everyday people can show that they, too, have a spark inside for competition. This event will motivate Austinites to get out and be active, making Austin one of the fittest cities. Body by Frame focuses on achieving your goals (not ours), surrounds you with a team of trainers and nutritionists, and delivers results with a carefully orchestrated, customized plan. The human body is a remarkable organic machine. Under the right conditions, it will respond rapidly to become healthy, fit, and beautiful. We see it happen every day. We'd like to see it happen to you.

OatMega Bar Oatmega Bar is sponsoring the Precision Throw. This test is not something a typical athlete trains for, so we thought it would add an interesting and fun twist to this competition. The three main core values of our company are have fun, be energetic, and love what you do. Consistency and quality are key measures of our products. The same can be said of the person to be crowned Austin’s fittest! We are local! Trevor, our owner was born here and is also competing in the AFM FITTEST! Our products use hormone–free whey, Omega 3s, and green tea. There are no other protein products on the market that use this unique combination of ingredients.

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CROSSFIT CENTRAL CrossFit Central is sponsoring the Burpee test. We are all about functional movements performed at high intensity. What’s more basic and intense than a burpee (drop to the ground and jump up)? Yea, BURPEES!! CrossFit Central’s core values are loyalty, integrity, honor, trust, and competition. We strongly believe that by competing, by striving together, and going “all in” you have the opportunity to live up to your true potential! The AFM FITTEST encourages the community to get out and compete and put their fitness to the test. Not only will it be a fun challenge but it will be a true measure of who is the fittest in Austin. CrossFit Central is a local family-owned business started in 2005. Our team is dedicated to pursuing excellence in all that we do, transforming people’s lives and building a fit community in Austin!

CAMP GLADIATOR Camp Gladiator is sponsoring the Interval Run, which tests speed, endurance, and conditioning. We're an award-winning full-body workout that produces results in improving speed, endurance, and conditioning among other areas, so we wanted a fast-paced, exciting event that our campers could test themselves and cheer on others! Camp Gladiator’s mission is to positively impact the physical fitness and ultimately the lives of as many people as possible. Camp Gladiator is the leader in group fitness and wanted to support AFM by participating in an event where people come together for fitness. Camp Gladiator is an award-winning outdoor group fitness program and was voted Best Outdoor Boot Camp by AFM and several other publications. Camp Gladiator is a motivating and challenging fitness program for all fitness levels set to revolutionize group fitness.

CASTLE HILL FITNESS Castle Hill Fitness is sponsoring the Hand Grip Test, which we have unofficially renamed the “Death Grip” test! Obviously, it’s the coolest test. It is also the most available test of fitness for people of any fitness level to participate in. Grip strength doesn’t rely on such attributes as aerobic fitness or agility in order to be completed. You might be a fast sprinter, but do you have a “Death Grip”? (Our massage therapists will do really well!) The AFM FITTEST is what Castle Hill Fitness’ core values are about: have fun, challenge your physical and mental fitness, have fun, repeat. The ten fitness tests Diane Vives created explore all of these things. We love that this event brings together so many excellent fit businesses and personalities in one place. Building a community is what we strive to do at Castle Hill Fitness, and now with the AFM FITTEST we can work with everyone else, align our collective vision for a fitter future, and dominate the community. Castle Hill Fitness is a downtown, locally owned boutique gym celebrating its tenth anniversary this year. We are a friendly, open, and welcoming fitness center that employs seasoned fitness professionals in all types of training modalities. As a business, we strive to offer a balance of all things health and wellness, offering public fitness, Pilates, and yoga classes, a wellness spa with acupuncture and organic skin care, a healthy grab and go café called Food for Fitness Café, and a Pinarello dealer bike shop, Castle Hill Cycles, all on the corner of 12th and Lamar.

RUNTEX RunTex is sponsoring the 1-Mile Run. This test is a perfect balance between speed and endurance. When it comes to determining Austin’s fittest athlete, the combination of the two is of the upmost importance. RunTex believes in promoting health, family, community and philanthropy through running events and is dedicated to promoting the health of families in the Austin community. Through running events, RunTex strives to inspire every individual to become an athlete.

Pure Austin Pure Austin is sponsoring the Pull-Up test. One of the best exercises for your upper body is the pull-up, pure and simple. This compound exercise is superior and intense, plus we’ve got the best rig in town for your pull-ups! The AFM FITTEST concept is innovative, the first in Austin, and one of the best ways to challenge, assess, and motivate. At Pure, we strive to develop and implement innovative programs to inspire and motivate, create community, and provide people with the best methods to reach their goals and launch some new ones. We want to create the Pure experience that impacts and balances your life, and has you looking forward to coming back again. We create possibilities; our goal is you. Also, when you compete again next year, come by and we’ll get you ready.


Photography By Chris Hunt

Nonprofit beneficiary: Texas Military Forces Museum

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ustin Fit Magazine is proud to announce that a portion of the proceeds from the 2012 AFM FITTEST presented by Nexersys will be donated to the Texas Military Forces Historical Foundation to support the Texas Military Forces Museum at Camp Mabry. Camp Mabry is the oldest permanent military post belonging to the National Guard in the state of Texas. It’s had a long and storied past, from its establishment in 1892 to its role today as the headquarters of the Texas Army and Air National Guard, the Texas State Guard, and the 36th Infantry Division.

The Texas Military Forces Museum occupies the third oldest building on the post. Originally used as a mess hall in 1918, the museum spans 45,000-square feet and decades of information. “No state has a greater military history than Texas,” said museum director Jeff Hunt. “We have the Alamo and San Jacinto, Hood’s Texas Brigade and Terry’s Texas Rangers, the Lost Battalion from the Pacific War, the 36th Infantry Division in two World Wars, the Texas Air Guard in the Korean War—and that is just the tip of the iceberg!” Some of the interesting items on display include Field Marshall Erwin Rommel’s cap, an F16 Cockpit Egress trainer that visitors can actually sit in, and the battle flags carried by the 10th Texas Cavalry (dismounted) during the Civil War. There are also dozens of tanks and a wide assortment of other armored vehicles connected to the 49th Armored Division, which includes the planes and helicopters that grace the area around the parade grounds. The museum has been undergoing a rapid modernization and expansion over the last four years, and in September 2011, a major new exhibit entitled 9-11 and Beyond: The Texas National Guard in the War on Terror opened. “This is one of the most meaningful and significant exhibits in the museum,” said Hunt. “Texas has the second largest National Guard force in the country, and no state has sent more Guardsmen to Iraq and Afghanistan. What our soldiers and airmen have done there is incredibly inspiring and historically significant. It is a story we are very excited to be telling.” The Texas Military Museum is interested in every aspect and facet of the story of the Texas Army and Air National Guard, as its mission is to give history, honor veterans, educate citizens, and promote esprit de corps among the men and women of the Forces as well as inspire others to serve. Camp Mabry is an open post, which means that citizens are welcome to visit in order to use the track or view the museum (drivers entering Camp Mabry simply show a valid driver’s license at the entrance off of W.35th Street). The museum is open every Wednesday through Sunday (10 a.m. to 4 p.m.), and admission is free.

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FAQ So are the tests really going to be in a certain order? Yes. The order of the tests is very important, so all heats will proceed in the same order, which is as follows: Standing Med Ball Toss, Standing Broad Jump, 40-Yard Dash, Agility Cone Run, Precision Throw, Pull-Ups, Burpees, Hand Grip, Interval Run, and 1-Mile Run. Will there be packet pick-up the morning of the AFM FITTEST? There will NOT be packet pick-up on the day of the event. Packet pick-up is scheduled for June 2, 1-5 p.m., at Pure Austin South (907 W. 5th Street) and for June 3, 1-5 p.m., at Pure Austin North (4210 W. Braker Lane). How many scores do I get? Each competitor will come out of the event with three scores (for a complete, detailed explanation, see Scoring). One is the raw score, which is the actual result of each test. The second score uses your raw score to determine your position within your category; each raw score is converted into a rank within your category. The ranking for each of the ten tests is compiled to give a total, which is your ranked score within your category. The third score again uses your raw score from each of the ten tests but your rank is determined among all of your same-sex competitors, regardless of age, for an overall rank. How do you use these different scores? Your raw score can be used each year to compare your results and determine progress. Both of the rankings show you how you compare to the field in this particular competition by test and by year. Rankings will also be used to award the 10 FITTEST (the top man and woman in each category) and the Overall Male and Overall Female (the top man and woman out of the entire competition). So do I want a low rank or a high rank? You want a low number when assigned rank, because the person who does the best at a test in his or her category is given a “1” as a ranking while everyone else is given a higher number to show their lower place in the rankings. Last place will always be the number of competitors in the category or the field. Won’t all my raw scores be different? Absolutely. Some tests will have a high score as best (Precision Throw and Pull-Ups, for example) while others will have a lower number as a best score (40-Yard Dash and 1-Mile Run). However, the ranking is always consistent in that “1” represents the best score, no matter what is being measured.

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Can I wear gloves for the pull-ups? No gloves are allowed. AFM will provide towels from Body by Frame in the competitor’s packet, and chalk will be available at the test site. Can I use a strap for the pull-ups? No, straps are not allowed. You are not allowed to use any outside equipment for the Pull-Up test. Should I wear spikes for the running events? Metal track spikes are not allowed at Camp Mabry. However, you may wear turf shoes or cleats for the 40-Yard Dash, the Agility Run, and the Interval Run if you like. Do not wear turf shoes or cleats for the 1-Mile Run, as the crushed granite surface will cause slipping. If you are wearing turf shoes or cleats, bring running shoes that you can carry in your bag so that you can change shoes before the 1-Mile Run. Is everybody in my category running together at the 1-Mile Run? No. Runners will be going off in self-selected waves of no more than five at a time, spaced every 20 seconds, to accommodate the size of the crushed granite trail. The run is chip timed, so each runner will have an accurate time regardless of when he or she starts. Do I get any “do-overs” if I make a mistake? There is only one event where you have the possibility of a “do-over”: the Agility Cone run. In the event that you make a mistake and miss a cone while running the pattern, you are allowed a “do-over.” In all other tests, you are not allowed a “do-over.” (See Test Descriptions for an explanation of testing protocol.) Will there be water out there? Yes, Whole Foods will be providing water for competitors during the event. There will also be food and drinks for competitors in the Core Power Recovery Zone after you’ve completed the event. Be sure to bring a refillable water bottle to use. Can I skip a test if I don’t want to do it? You can opt not to do a test, but you will be penalized in the scoring for doing so. There is no penalty, however, for attempting a test but being unable to successfully complete it. (See Scoring for a thorough explanation of how this works.) It is in your best interest, then, to simply try a test rather than opt not to do it.

I never run without my iPod. Can I wear it for the 1-Mile Run? No. iPods and other personal listening devices are not allowed at the 1-Mile Run or any of the other tests. Do not bring your iPod to a test station. I’d love to have my coach out there during the test—can I? Your coach is welcome to be at the test to offer encouragement. Just be sure that nothing your coach does impedes in any other competitor’s performance. Once my heat has finished, do I have to stay at the event? You are welcome to come and go after you have completed all ten tests if time allows. Of course, you don’t want to miss the team events and the open invitational, not to mention the awards ceremony! Can I take a couple of steps before I toss the softball for the Precision Throw? Yes, but you cannot cross the line. Therefore, you would need to back up before taking your steps. What happens if I mess up and run the wrong pattern on one side of the Agility Run? You get one “do-over” in the Agility Cone Run. If you still fail to complete the pattern, you will be disqualified and given a score of 0.01 for attempting that side, which will be averaged with your actual score on the correctly run side. (For a detailed explanation, see Scoring.) I’ve got a back problem, so can I turn my shoulders during the Med Ball Toss? No. The Med Ball Toss must be done without rotation of the shoulders or torso. If you have a medical problem that interferes with completing a test, please make a decision to either give the test a try or skip it. What happens if it’s raining? The AFM FITTEST goes on, rain or shine. Lightning, however, can cause delays and/or cancellations. Austin Fit Magazine reserves the right to make any changes and/or cancellations to provide for the safety of competitors in the event of inclement weather or other unforeseen conditions. There will be no refunds granted for any reason.


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Managing the

Texas Heat By Shannon Mitchel, MD, PT

A

s summer approaches, it is impossible to not recall the plethora of triple-digit sweltering days we suffered last year. As much as Austinites love to be outdoors many were forced to stay inside to avoid the oppressive heat and humidity. For those who make their living out in the elements, this is not a choice. Others, who find exercising indoors to be the work of the devil, also brave the tough conditions to get their fix. As a physician who treats people injured on the job, I see many each year that are afflicted by one of the heat-related illnesses. Serving as medical director for ultramarathons, it is far from uncommon for me to have to treat runners during the summer races that are seemingly unaware of how to manage the heat. Often, they are in serious trouble and end up needing more than just a cool drink and a comfortable chair. I wish I could say that my experience seeing this has

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made me very wise when it comes to dealing with heat. Unfortunately, I am not immune to the blistering heat and poor decisions. Even now, a decade later, I vividly remember the IV I needed at the end of a race I ran in high heat. With my background in medicine, there was no way this should have happened to me. I was so embarrassed. However, the reality is that problems with heat can happen to anyone regardless of their skill level or knowledge of what heat

can do. Furthermore, if you wait until you are thirsty to drink while active in 100-degree heat, the damage is already done. Chances are you are playing a game of catch-up you are likely to lose. But with a little planning, anyone can make training for that early fall marathon manageable—even in Austin, Texas.

Let’s start with physiology

F

ortunately, the body can adapt to almost anything with proper training. If you want to cycle for 100 miles, then you get on the bike. If you want to run a marathon, start by lacing up your shoes. If you want to do either of those in Austin, Texas, in August, start acclimating yourself to the heat early. Repeated exposure to heat over time will result in acclimation to that heat. Once this occurs, you will be able


to be active in higher temperatures with a lower body core temperature. Your body will actually produce less heat even as you remain active for longer periods of time. In addition, your skin will “learn” to sweat earlier and in greater quantities to help cool yourself. Even better, all this extra effort will be done at a lower heart rate. When all is said and done, you will not only increase your performance level but be more comfortable while you do it.

Great! So how do I do that?

A

ccording to Occupational Safety and Health Administration guidelines (OSHA—the entity that helps ensure workers have a safe work environment), this acclimation process will take about two weeks. Exposure to the heat for two hours a day for 14 days will result in physiological acclimation. On the flipside, the benefits you gain from acclimating will start to decline after one week with no exposure. After three weeks of no exposure, those gains are completely gone. Exercising in the heat is the best means of acclimation but any repeated exposure to the heat is better than nothing. Remembering to do this in moderation and that it will take time to acclimate is the most important thing.

This is how it works

D

uring days one through five of heat exposure, your body starts to retain salt. Because water follows salt in your body, the volume of plasma (the “watery” part of your

blood) increases. There is a re-direction of your blood flow towards your skin. Meanwhile, all kinds of stress hormones (cortisol) will be released, making your body retain even more salt. As your body is still learning how this acclimation works, it will just throw that extra salt into your sweat and urine. This “salt dumping” is what makes days one through five the hardest part. Your blood flow is being directed towards your skin to help you learn how to sweat better rather than the other places it would normally go during activity (like muscles). As such, this makes your perception of exertion higher. However, after this initial phase, there is a change. In days five through nine, your blood flow is directed from the skin back toward the blood stream again, just in time to see your blood volume start to decrease. As the stress hormones level out (your body is starting to get used to the heat rather than responding as though you have been stranded in the desert) the amount of salt in your sweat and urine returns to pre-acclimation levels. Eventually, your body is able to work in the heat with greater ease. You are sweating more efficiently and in larger volumes but you are able to work with a lower heart rate and keep your core temperature lower.

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What should I drink and what about salt?

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e are told to eat a diet low in salt, yet the American College of Sports Medicine recommends that you take a salt replacement one hour prior to exercise in the heat if you are planning on two hours or more of activity. So what is the right thing to do? Honestly, if you have normally functioning kidneys and are active outdoors, summer is not the time to skimp on salt. (Those with kidney disease and high blood pressure are exceptions to this rule and should speak with their doctors individually.)

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Managing the Texas Heat

Dehydration is very common among those exercising in the heat but the question remains about how to figure out when you are dehydrated before you end up sitting in a chair with an IV in your arm. The simplest way to figure out your own personal dehydration rate is to weigh yourself both before and after the activity you have planned. A normal person can lose up to two percent of body weight without any noticeable problems. However, if you are losing three to four percent, you need to take a serious look at your fluid and electrolyte replacement strategies. If that number goes up to four to six percent of your body weight, something is awry and it would be wise to ramp back your training until you figure out what is happening. When seven percent of your body weight or more is lost, chances are good a feeling of dizziness will come over you, followed by a headache. At this point, some are unable to drink and keep down the fluid they need and an IV is required. If sweating ceases, it is imperative for a person to get out of the heat as soon as possible and seek medical help immediately. As the body’s core temperature rises, the cells in

the body become increasingly resistant to functioning properly. Soon, bodily functions will stop and the cells themselves will start to break apart. The proteins in the body will start to denature, becoming unfit for use in the body. Yes, this is as bad as it sounds and, without swift reversal, can lead to shock and eventually death.

What about electrolytes?

Y

ou do not sweat just water (or even just salt and water, for that matter). Electrolytes are also lost in the process of sweating. While most recommendations you will find say salt it is sufficient to replace salt alone, there are many products on the market to assist you in replacing the actual minerals lost when you perspire. Most energy gels and sport drinks have some electrolytes; so, as you are figuring out what exactly you need, remember to factor that in as well. I have provided a comparison of some of the major electrolyte replacements on the market. While I do not prefer or endorse one over the other, I will tell you that generally a person needs to replace what they actually lose in the amount they sweat. You will notice that two of the products

Electrolyte Replacement Comparison How these major products stack up to sweat Product

Sodium

Potassium

Magnesium

Calcium

Sweat

220 mg

63 mg

8 mg

16 mg

Nuun

360 mg

100 mg

25 mg

13 mg

Endurolytes

40 mg

25 mg

25 mg

50 mg

S-Caps (Succeed)

341 mg

21 mg

----

----

Heat Guard

163 mg

50 mg

----

----

Salt Stick

215 mg

63 mg

11 mg

22 mg

Everything above is in milligrams per capsule except NUUN, which is one tablet dissolved in eight ounces of fluid, and sweat, which is in milligrams per 11-ounces of fluid.

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Managing the Texas Heat

do not have magnesium or calcium. Calcium is necessary for muscle contraction and, once a person gets low on calcium, muscle cramps are sure to follow. As for magnesium, it is the trickiest electrolyte to deal with. If you replace too much, you can get diarrhea. But if the amount of magnesium gets too low, what doesn’t go down will come back up. Of course, everyone has a different constitution when it comes to how the gut handles any sort of problem. The only true way of finding out your own tolerance is through simple trial and error, even though this can be the most unpleasant of routes. With regard to the 11 ounces of sweat, the number is mostly arbitrary. Given the amount of variables present, it is not possible to give more than a ballpark number. Some triathletes can sweat as much as two to three liters an hour. Going back to your weight pre- and post-activity is the best means for figuring out your own weight loss. And as I mentioned earlier, if you have normally functioning kidneys, when in doubt, opt for a little extra salt.

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What color is your urine?

B

eing a doctor and an ultramarathoner, I sometimes forget that most people do not speak so freely about pee in mixed company. But when it comes to dealing with heat, monitoring one’s urine is the best way to make quick assessments of how the body is handling dehydration.

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During activity, urine will rarely be completely clear. Sweat loss will see to that. So, during the rest of the day when you are not in the heat, I recommend drinking to the point that your urine is close to clear. This way you are at least starting your workout with a full tank, so to speak. The more yellow it gets, the closer you are to dehydration. There is nothing wrong with a urine color that is not completely clear but if it gets dark yellow or brown, there is indeed a problem.

Conclusion

I

t is fact that everyone responds differently to exercising in the heat. Some handle it better than others. The only way to see where on this spectrum you fall is by easing yourself into your workouts, monitoring your own system, and making the appropriate adjustments. It also never hurts to hit the pool or Barton Springs and relax once in a while. afm

Dr. Shannon Mitchel is a physician, physical therapist, and ultramarathon runner who practices occupational medicine at NOVA Medical Center in South Austin. She also serves as Medical Director for various endurance events and maintains a small sports medicine private practice in South Austin.


Fit Kids

Fit x Family

Boating with the Brood by Carson Hooks | Illustration by Jordan golembeski

A

hh, a day on the lake in Austin—such a big part of this city’s allure. The chance to get out on the water is coveted by us kids of all ages. But, man, can it take a whole lot of time, energy, and money just to get your brood out there to enjoy a boat outing! If you’re a parent, then you’re used to spending plenty of time and expending plenty of energy to prepare the kids for just about any worthwhile outdoor activity. If you’re okay with delayed gratification, one way to cancel out most of the cost portion of boating is to wait for the generosity of friends. In that case, if/when the invitation comes, thank your friends profusely, bring along beverages and food, and contribute to their fuel fund. Our family’s boat outings have been with our generous boatblessed friends. They even supply life jackets for our toddlers. We just have to supply our own toddlers. For said toddlers, we bring plenty of snacks, water, sunscreen, and towels. Then we layer them up with sunscreen, swimsuits, and life jackets, not necessarily in that order. The sunscreen, swimsuit, and life jacket dance is quite often the most energy-intensive part of our boating preparation. Attempting to somehow convince the little ones of their need for sunscreen and a life jacket is half the battle. Once we’ve gotten everyone safely onto the boat and accounted for, the main focus of our time spent when the boat’s underway is keeping everyone seated and secure. It’s really not that tough when we first head out from the dock. But it can become a little dicey once the kids are taking turns tubing and snacking and have become fairly confident in moving around the boat. When they’ve always been strapped in for rides in the car, the freedom of a boat ride can prove to be a little too much to handle. And a life jacket only helps

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And a life jacket only helps so much if [the kids] begin to pingpong around the deck.

so much if [the kids] begin to ping-pong around the deck. The plethora of possible boating activities are somewhat limited by having kiddos in tow. There may be a round or two of parent skiing, but those are few and far between. Less waiting turns and more time in the water are priorities, especially on a hot Austin day. That means tubing and jumping off the boat into the water are the go-to activities. One of the joys of tubing is that, with a large enough tube, you can simultaneously tow a couple of life-jacketed kids and a couple of parents. Tubing is easy and fun even for toddlers because all they have to do is hold on tight. That’s made all the easier with a parent wrapped around them, holding on with them. This way, I get an up-close look at the expressions of exhilaration on my kids’ faces as we skid across the water. When we need to take a tubing break, we can anchor the boat in a quiet cove. There, the little life-jacketed ones can jump in with abandon, swim/paddle around to the ladder, and climb back onto the boat in order to do it all over again. As long as they’re periodically fed and watered, they can keep up this routine for quite some time. One of the best things about boating with kids—they’re okay with being on the only boat in the cove. They aren’t at all interested in visiting the infamous “party coves.” Not yet, anyway. afm


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Fit Kids

Finding Fun, Free Rides for the Skateboarder at Home By Leah Fisher Nyfeler

I

t’s summertime and the skateboarding aficionado at your house is tired of trolling up and down the street. What to do? Here’s a short list of several free skateboarding sites in the Austin area that are kid (and adult) friendly.

Patterson Park, 4200 Brookview Road

Mabel Davis Park, 3427 Parker Lane

Austin BMX & Skate Park, 1213 Shoal Creek Boulevard

T

L

J

his neighborhood park in the heart of Cherrywood near Maplewood Elementary features a concrete mini-ramp, a structure that looks like an elongated “u.” Skateboarders start at the top of either side of the “u” and drop in to ride back and forth. Seth Johnson of Ideal Skateparks, a group dedicated to building the best public skate parks possible, designed the mini-ramp and a group of volunteers completed construction. The area is also open to bikes.

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ocated near Interstate 35 and Woodward, this 50acre park was Austin’s very first skatepark. The site was originally a landfill; the City of Austin bought the property in 1974 and closed the park in 2000 for a remediation project to address site contamination. When it reopened in 2005, Mabel Davis Park contained a skatebowl (an area that looks like an empty swimming pool), streetscape elements (all those cool urban features that attract skateboarders to city plazas, such as ramps and rails), and grass seating for spectators. According to reviews, this park is geared toward more advanced riders. Like Patterson Park, the skatepark is located within a larger City of Austin park full of amenities (there’s a 50-meter lap pool and even a fishing pier).

ust south of House Park stadium, this 30,000-square foot park was created on the site of the old Austin Rec Center and designed to give an “urban plaza” feel. It’s so state-of-the-art that ESPN covered its opening in June of 2011. The elements in this concrete park are designed for all abilities, making Austin BMX & Skate Park a great location for new as well as experienced riders. Some of the features are a skatebowl, a concrete hump, ramps, rails, several concrete pyramids, and a half-pipe.

A great resource for the sport is the Austin Skateboarding Club (austinskateboardingclub. com), which has monthly rallies and offers all sorts of lessons, classes, events—they do birthday parties!—gear, and camps. There are half-day summer skateboarding camps throughout the months of June and July, which might be a great way to keep your skateboarder fully stoked over the summer.

Did you know there’s a national event called Go Skateboarding Day? Every year on June 21, skateboarders around the globe celebrate the pure exhilaration, creativity, and spirit of this cool sport by blowing off all their other obligations to go skateboarding. In 2011, there were over 600 events held worldwide. No-Comply Skate Shop (812 W. 12th Street) promoted an Austin celebration and will be doing the same again this year. Current plans involve meeting at the Austin BMX & Skate Park, riding around downtown, and ending with a dip in Barton Springs. Check out their website (nocomplyatx.com) for the latest information on Go Skateboarding Day activities. afm


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Recipe

Greek Chicken Skewers

Did you know? What you eat really does affect your mood. According to a study published in the Public Health Nutrition Journal, “those who consistently consumed ‘fast food,’ such as hamburgers and pizza, were 40% more likely to develop depression than the participants who consumed little to none of these type of foods.”

by Anne Wilfong, RD, LD & Alexa Sparkman, MA, RD, LD photography by Brian Fitzsimmons

What You Need 2 teaspoons dried Greek oregano 2 teaspoons dried tarragon 2 teaspoons dried basil 2 tablespoons Dijon mustard 2 tablespoons olive oil Juice of two lemons

Kebabs and grilling is the perfect pair for a simple and delicious summer dinner. The herb mix on the chicken and vegetables pairs well with quinoa and a simple green salad.

Nutrition Calories 223 Protein 25 g

Serving Size: 2 skewers

Carbohydrates 8 g Fat 10 g

Sodium 316 mg Fiber 1 g

Makes 8 skewers

1-pound chicken breast, cut into 1-½ inch pieces ½ pint cherry tomatoes 1 zucchini squash, sliced into thick rounds 1 yellow squash, sliced into thick rounds Price per serving: $2.80 Restaurant Price: $6.15

How You Make it 1. Heat grill on medium high heat. 2. In a large Ziploc bag, combine the oregano, tarragon, basil, mustard, olive oil, and lemon juice. Mix well. Add the chicken breast, tomatoes, zucchini, and squash to the bag and marinate in the refrigerator for at least 30 minutes. 3. Thread chicken and vegetables on skewers. 4. Grill, turning occasionally, for approximately eight minutes or until chicken is cooked thoroughly.

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M

any runners in Austin start out on the crushed granite of the Roy and Ann Butler Hike and Bike trail around Lady Bird Lake. It’s a wonderful pathway, well maintained and clearly marked, consisting of a variety of loops from 5K to ten miles in length. It’s easy to train for just about any road race in town on the soft surfaces of the trail.

PURCHASE YOUR FAVORITE MAUDIE’S GEAR. VISIT YOUR

Some runners, however, find they have a desire for a less maintained trail. These runners migrate toward Austin’s variety of more natural pathways, and many are happy with the twists and turns and water crossings that make up the Barton Creek greenbelt, a seven-mile point-to-point strip of green through the heart of the city. Some elevate their trail experience to the next level with races, which take runners to new locations and (despite some entry-level events, which may be 10K or 30K in length) into the world of ultra running, which is technically anything longer than the 26.2 miles that make up the marathon (“old school” trail runners, however, will say that you’re not an ultra runner until you’ve gotten your first 50-miler under your belt). And when the mileage creeps up, sooner or later trail runners find they must run at night. Capt’n Karl’s Night-Time Trail Running series is a wonderful way to experience the world of trail running at a variety of distances and locations. This four-race series was named one of the top 32 trail events in the United States in Runner’s World’s special publication on trail running (Spring, ’11), along with such stalwarts as the Western States Endurance Run (100 miles, from Squaw Valley to Auburn, California): “[Capt’n Karl’s is a four-event series] held in the heart of Texas Hill Country, and each of the races is run primarily on scenic single-track [trails] and starts after 7PM on a Saturday night to avoid the wicked summer heat.” Each race has an option of three distances (10K, 30K, and 60K) at a variety of beautiful locations. The first two, Pedernales Falls (June 23) and Mule Shoe Bend (July 21), are returning events, which have been run since 2009. The final two, Colorado Bend (August 11) and Reveille Ranch (September 1), are new locations and runners will be experiencing those parks and trails for the first time. But anyone who has looked at the race logo and thought about the name has at some point wondered, “Who is Capt’n Karl?” The answer to that question touches the heart and soul of When it gets dark, runners use trail running and illustrates the sense of headlamps and flashlights to see, camaraderie and family that permeates and race officials often hang glow sticks to mark the trail the world of ultra running. Brad Quinn lives in Horsehoe Bay

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These runners head into the sunset at one of the Capt'n Karl races

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with his wife, Nyla, and four children (two boys and two girls). He’s an accomplished ultra runner who is a member of Team Traverse, a running club whose “goal is to support elite endurance athletes who share similar interests of ultra running, camaraderie, travel, competition, and philanthropic endeavors.” Back when Quinn was new to competitive ultra running (and new to Texas; the Quinns moved here in 2000 from Green Bay, Wisconsin), he ran the Relay for Life in Burnet, a national team endurance event that benefits the American Cancer Society. While Quinn was running around the high school track that night, an idea formed: “If I’m going to do a run at night, wouldn’t it be nice to do it somewhere fun?” Shortly after, he ran the Rocky Trails marathon and loved the location, the rocky granite boulders and wooded trails of Inks Lake State Park. The race director, Sam Voltaggio, though, was stepping down and 2005 was to be its last year. “I didn’t know anything about race director etiquette,” recalled Quinn, laughingly, but he stepped in with the idea that he wanted to take on this event as a way to pay tribute to his fatherin-law, Karl Lembke, who had recently been diagnosed with lung cancer. Lembke had worked in construction and cattle ranch-


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ing, and when he retired, he bought a boat, eventually sailing from Maryland to Galveston when the Lembkes moved to Texas. That’s when he picked up the nickname “Capt’n Karl.” “[My fatherin-law] was a great guy, very gregarious. Outdoorsy but not necessarily athletic,” remembered Quinn, “and so doing a trail race, what with the sense of camaraderie that goes with the trail running community, seemed like a perfect way to celebrate his life.” And so Nyla and Brad Quinn founded the Capt’n Karl’s NightTime Trail Run. The first year of the event, 2006, Quinn Eloise Lembke designs all awards with a nautical theme modeled Capt’n Karl’s after Relay for Life. to honor Capt'n Karl There were two nighttime runs of six- and 12-hours, and the winner was whoever covered the most distance in that time. The race logo came from a 30-year-old caricature the family had, and a subtle nautical theme for awards was chosen to further salute Capt’n Karl. Lembke enjoyed the festivities but, sadly, he died six weeks after that first race, succumbing to cancer at the age of 70. His wife, Eloise, took up painting to keep herself busy and found a talent which translated to the race; she created the artwork for the 2007 race awards and those thereafter, always keeping to a nautical theme in Capt’n Karl’s memory. Quinn has used the race as a fundraiser for a variety of nonprofits. “We want to spread the money around as much as possible,” he explained. The first year, a donation was made to the American Cancer Society, the group that originally sparked Quinn’s idea. For a few years, Cuisine for Healing, a nonprofit organization based in Fort Worth whose mission is to “make nutritious, delicious food readily available to people combatting disease while providing education about the power of healing food,” was the race beneficiary. The trail running community is small and tight, and choosing Cuisine for Healing was personal. Kyle Wilkie, who manages data collection and event timing, is currently on Cuisine for Healing’s board and his sister founded the organization. Last year’s race donation was made to the Phoenix Center in Marble Falls, which provides free after-school programs as well as therapy for children with behavioral or emotional needs. Over and over, Quinn talked about the feeling of family he associates with the event. Friends Joe and Joyce Prusaitis came on to help co-direct the race, making the event a joint project between Team Traverse and the Prusaitis’ company, Tejas Trails: “The race has brought the four of us together; we’re very close,” explained Quinn. The Quinn’s four children (ages 4, 6, 7, and 10) help out with everything from registration to working aid stations to course marking and tear down. “This is a great way to promote family and keep their grandfather’s memory alive,” said Quinn. Capt’n Karl’s has changed from the original format of a timed event to a multievent format of three races of 10K, 30K, and 60K. There’s no longer an event at Inks Lake, and the series has grown to four races at a variety of beautiful and challenging sites. What hasn’t changed, though, is that trail runners come to enjoy running through the night, sitting afterwards to eat burgers, share a cold one, and swap stories while waiting to cheer in the last runners. Every race starts with a few words about the event’s namesake and ends with a beautiful testament to Capt’n Karl and his family in the form of Eloise’s artwork. And every year, the smiling face of Capt’n Karl on the event logo welcomes new and experienced trail runners to the dark side of trail running. afm

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By Carson Hooks Photography by Courtney Slade & Brian Fitzsimmons


By Any Name, Wakeboard Champ Tom Fooshee is still

King


Exit 193 off of I-35 southbound just north of New Braunfels is not

unique. There is a three-way stop that requires maneuvering around and between 18-wheelers in order to turn left and cross over the interstate. Then it’s a right turn at the next stop sign to continue south on the frontage road running along the east side of I-35. MasterCraft boat signs are visible almost immediately upon turning back south. It takes a little longer to find the signage denoting “Texas Ski Ranch” up ahead. The signs point to an enormous building that, from the front, looks like a huge boat warehouse, especially judging from all the very conspicuous MasterCraft signage. Through the double doors, there is indeed a MasterCraft boat showroom on the left and wakeboard apparel to the right. Straight ahead there are wakeboard rentals. Through another set of double doors to exit the back of the building...a whole ’nother world. I-35 is now miles away. Welcome to the Texas Ski Ranch (TSR) wakeboard oasis–a land of water, wakeboards, sun, and sand. This is the realm of the “King of Cable,” wakeboarding legend and pioneer Tom Fooshee. Tom Fooshee (pronounced Fü shā’), a three-time wakeboarding world champion and 2010 Alliance Wakeboard Rider of the Year, has been a fixture at TSR, the central Texas cable wakeboard park, even longer than he’s been dominating the cable aspect of professional wakeboarding. And that’s a long time. After all, he’s won four straight and seven overall professional cable wakeboard titles at TSR’s annual Cablestock competition alone. “I came down to [TSR] when it first opened,” Fooshee said. “It wasn’t nearly as big or developed as it is now. I rode the cable and thought it was cool; it was alright.” Surprisingly, it would take a return trip to TSR for Fooshee to get hooked on the cable. “I went back home and was still riding behind the boat, and then I came back down here again with the opportunity for a team they had out here. I came out and tried out for the team, and I made it. I made that when I was still in high school.” That initial Fooshee-TSR encounter has blossomed into a symbiotic relationship that now has each almost

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synonymous with the other. Known for its wakeboard cable, TSR is really some sort of amusement park for recreation with a skate park, a lake designed specifically for wakeboarding behind a boat, even a smaller lake with the “Little Bro” cable tow for beginners. And then right there in the middle of it all is the beach. Here bikini- and baggy-clad spectators sporting Reef flip-flops recline in the lounge chairs among the palm trees, sipping on $1.50 cans of Miller Lite and downing fare from the Wahoo’s Fish Taco situated upstairs, overlooking the cable lake. The only residents of the island in the middle of the cable lake are the goats. They are responsible for keeping the grass out there maintained by depositing any excess in their bellies. They can seek shelter and bed down in a dwelling recently donated by the sunglasses company Spy Optic, complete with a Spy Optic-branded roof. Sitting nearby is a fifteenfoot-tall inflated Monster Energy can, erected for the May 9-11 Cablestock festivities. Reef sponsors Tom Fooshee. Spy sponsors Tom Fooshee. Monster sponsors Tom Fooshee. There is a huge Liquid Force wakeboard brand poster of Tom Fooshee adorning the exterior wall to the right of TSR’s front entrance. Liquid Force and TSR both sponsor Tom Fooshee. It’s good to be the King of Cable.

Cable and its King Not tall, with a compact frame that he concedes is much better suited to aerial wakeboard exploits than it is to his other love, football, Fooshee is at first a little

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The cable lake at Texas Ski Ranch provides a controlled environment for training and competitive events like Cablestock, billed as the premeire wakeboard and music festival in Texas. Photo by Courtney Slade

reserved about his royal moniker. But he quickly dons the mantle and provides some background. “That’s the nickname that everybody in the wakeboard industry calls me. I was kind of the rider that pioneered the style of riding that we have right now on the cable—very obstacleoriented.” Fooshee continued, “It’s like a skate park for water now. I was one of the first riders who was very heavy into the obstacles that were in the water.” In professional wakeboarding, there are two main fields—boat and cable. The boat aspect of wakeboarding is almost constantly on display both on Lake Austin and Lake Travis. But cable wakeboarding (boat’s increasingly popular younger brother) is confined to cable parks in the United States and throughout the world. Cable derives its name from the overhead cable suspended from a series of towers surrounding, in the case of TSR, a manmade lake. Elongated towropes latch onto the rotating cable, facilitating up to six riders at one time in a counterclockwise loop around the lake-turned-watercourse complete with ramps, rails, and other obstacles.

Fooshee elaborated on the cable phenomenon. “It’s the big, growing part of our sport right now. And luckily Texas is the state with the most cables out of all the U. S.,” Fooshee said. “The cable is a very cost-effective way to ride. Every time out on the boat, you’re having to pay for gas. Wakeboard boats are absolutely amazing, well-built boats, but they’re not the cheapest to buy. So, with the cable, you come out and you buy a year-long pass for a very small percentage of what a boat would cost. Then you can ride all you want. You don’t have to have a friend with you. You just show up and ride.” Tom Fooshee and wakeboarding’s cable aspect have been very good for each other. “I was one of the first to bring out the cable aspect of our sport and legitimize it,” he said. “And now, I have a long list of accomplishments in this sport. Especially in the cable aspect of it.” But the King is not resting on his laurels. Even now, both continue to grow. “One of the personal goals of mine is every year doing at least one ‘never-been-done-

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before’ trick,” Fooshee confided. “And I’ve had five years in a row of being recognized for a first-time-everdone trick.” Fooshee continued, “I’ve got a good six or seven things that I originated. A bunch of them still haven’t been done by anyone else.”

Growing up with the Sport Born and raised in Austin in a family that he claims may be the “only ‘Fooshees’ in the world,” the twentyseven-year-old Fooshee was riding from a very early age, growing up alongside the sport on Lake Austin. “I water-skied pretty much until wakeboarding started to really come about,” Fooshee recalled. “I learned to water ski when I was four years old. I did knee-boarding and all that stuff when I was younger. Probably rode my first wakeboard when I was about ten or eleven.” From then on, it was all wakeboard when Fooshee was on the water. “My parents had a dock on Lake Austin, and we used to rent out a boat slip there,” Fooshee

said. “Some friends of ours had a boat, and they’d let us use it in exchange for keeping it there. So I got out on the lake a ton.” When asked if he came into contact with wakeboard creator Jimmy Redmon in those early days, Fooshee answered, “My dad did. Obviously, we had a rich water sports background, but wakeboarding was pretty nonexistent then. Jimmy was out on Lake Austin riding a surfboard behind the boat. I did not personally know him at the time, but now we are obviously very good friends and colleagues.” Colleagues indeed. Now one of Fooshee’s major sponsors is wakeboard-maker Liquid Force (according to Fooshee, the “best wakeboard brand on the planet”), co-founded by Redmon. Fooshee has his own signature line of wakeboards with Liquid Force called the “Tex.” Fooshee acknowledged, “it’s really cool to have the founder and creator and to work with him now–the legend–and him be from my hometown and actually my home lake, Lake Austin. It just kind of ties our roots together.”

A pioneer, Fooshee was one of the first to focus on obstacles in training and competitions. Photo by Courtney Slade


Hard Work Disguised as Luck Twenty-seven is not young in wakeboard years, but Fooshee still glides around the course, pulling off one huge aerial trick after another. He makes it look almost effortless, and not just to the wakeboard novice. “Tom doesn’t fall,” offered TSR’s Carrie Woodard, matter-of-factly. “One day somebody came inside and said, ‘Tom fell,’ and I said, ‘You’re kidding me, right?’” Fooshee claims he’s lucky to still be at the top of his game at his age. “Everybody else is younger. We got a guy who’s on his way to becoming the next best thing. He’s 14. My next closest competitor is like 21, 22 years old. There’s no one in the second half of their twenties. So, there’s a big gap between me and the other guys.” But there’s definitely a lot more than luck involved in Fooshee’s continued reign. For one, he has been dedicated to his sport since the beginning–both on and off the water–revolving his life around the sport and committing himself to constant improvement. He developed and perfected some of his earliest wakeboard maneuvers not behind the boat, but on the backyard trampoline. “I was always jumping around on that, and I made things, like stapling some shoes to a skateboard,” Fooshee recalled. “And I’d have a handle with a rope tied to a tree. Now I really see that that stuff kicked in. It obviously helped me progress at a faster rate than I probably would have without.”

Even when he was doing the “typical high school thing” and playing football and running track at Round Rock’s McNeil High School, Fooshee was still logging consistent time on the water. “I’d go out and pull my high school buddies on a tube. I’d wear them out for about five minutes, and then I’d get two or three sets of them pulling me wakeboarding,” Fooshee recalled, grinning at the advantageous arrangement. When Fooshee made the wakeboard team at TSR, all that time behind the boat and on the trampoline turned into even more time on the cable. “Being a part of the team, I got to ride in the park for free,” he said. “I was just driving down here all the time to ride this cable.” Those regular commutes to ride the cable continued through Fooshee’s first and only year at Austin Community College (ACC). But he quickly altered even his college venue so that it better fit his wakeboard regimen and kept him closer to TSR. Fooshee recalled his epiphany, asking himself, “‘What am I doing going to ACC, driving all this distance? I could be going to Texas State and live right here and do this even more.’” So the decision was made, with wakeboarding considerations trumping even long-held allegiances. “I chose my university–because I’m a Longhorn at heart, still am–but I chose to be a Bobcat specifically because [TSR] was here. I always wanted to go to UT. My mom’s a UT alum[nus]. Both of my grandfathers worked at UT; one was a

He developed and perfected some of his earliest wakeboard maneuvers not behind the boat, but on the backyard trampoline.

Catch the Wake

Bringing the Sport of Wakeboarding to the Masses By Courtenay Verret

S

chool is out, warmer temperatures are here, and many Austinites will agree that the best way to stay cool and active for the next three months is to hit the water. There is no shortage of swimming holes, lakes, and water parks in Central Texas, but if you’re looking to try something different this summer—say, a water sport that provides both a thrill and a fullbody workout—then consider joining the increasing number of men and women across the globe who are stoking out on wakeboarding. Once a fringe pastime of surfers and skateboarders, today wakeboarding is an officially sanctioned sport that is growing in popularity every day. (Continued on page 72)

Jimmy Redmon carves on his Redline design on Lake Austin, late '80s

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professor with tenure there. That’s always what I wanted to do.” But that no longer fit his wakeboard-centric life. Fooshee reiterated, “I moved to go to school at Texas State because of this place (TSR), because Texas State’s only 10-15 minutes up the road.” As Fooshee had hoped, the transition to Texas State allowed him to commit even more time to being on the water, and he was able to take his wakeboarding up another notch. “Once I moved and got accepted into Texas State, I was just riding so much that going from amateur to pro happened like that,” Fooshee explained, snapping his fingers. “I kept getting better out here on the cable and on the boat out here and would just come ride before and after work.” All that riding was made even more feasible since by this point Fooshee was not only one of TSR’s most skilled and avid riders, but also an employee. Fooshee described those days when TSR had indeed become his home-away-from-home, “I started running the cable out here. I worked downstairs in the board shop, sold rental passes. I’ve worked at this place forever throughout my

college career. I took care of business with schoolwork and would come out here, and I just rode and advanced my abilities, coming out here just non-stop.” Fooshee reminisced, “When you’re 18 years old, it’s a great way to use your energy. There’s no stopping. You don’t have to wait for someone else’s turn. You can be greedy out there.”

Ride, Ride, and Ride Some More And now, all these years later, the professional Fooshee still rides almost non-stop. Fooshee boiled it down, “I just really try to stay motivated and ride as much as possible.” Riding as much as possible often includes at least three different wakeboard sessions on a given day. First thing in the morning is a winch session. Fooshee described winch as being “more like street skateboarding,” involving the wakeboarder being pulled up and towed by the stationary version of the motor and spool apparatus commonly found on the front of jeeps and ranch trucks. “Obviously you can’t take a boat to a narrow river or a creek. So you can show up with a winch to any body of water and make something out of it. It makes for great photos and great videos.” The real downside to the winch is that it doesn’t provide Fooshee with enough time on the water. So, winch rides are, for him, reserved only for the great light of the early morning hours. Then it’s on to more quality time on the water. Almost every afternoon/evening entails a set on the cable. Fooshee surmised that a typical cable session is “a pretty consistent, solid two hours of riding. I’m out here for three hours and between the falls when working on new stuff and walking back, that will cut it down about an hour. But I would say it’s a solid two hours of actually being on the water.” Again, Fooshee hailed the glories of the cable, “as far as this stuff goes, it’s just gettin’ after it.” In between the winch in the morning and the cable in the evening there’s often a 30-45 minute session behind the boat as well. “I try to catch a boat set during the middle of the day, two to three times a week, but definitely cable in the evening and winch in the early morning.”

“I just really try to stay motivated and ride as much as possible.”

The cable system allows Fooshee's skill to take 'air' to a whole new level. Photo by Brian Fitzsimmons

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That would help explain the King of Cable’s overall proficiency in the sport, allowing him to be “professional in all categories.” Fooshee further explained, “I still ride a ton behind the boat, and my reputation in the wakeboarding industry is I’m one of the few guys who rides both. I like them both. They both have their advantages. I’m just happy I’m able to do both.” Logging hour after hour on the wakeboard is perfectly and naturally suited to Fooshee maintaining and improving his wakeboarding prowess and keeping him sharp for competitions. And with all that time spent on the water, wakeboarding is Fooshee’s one and only consistent workout. But why would he need anything else? “Wakeboarding in general is just an amazing workout for your entire body,” Fooshee emphasized. “You’re using your arms, your shoulders, your legs, every part of your body, your core, every part of it.”

Professional Degree and Better for it But there are other factors to Fooshee’s longevity, ones that become perhaps increasingly significant as he continues to rack up wins alongside the years. In the midst of riding constantly, working at TSR, and attending Texas State, he refused to give up on the latter. When riders turn pro, sponsor salaries, contest prize money, and product royalties quickly can tempt young, talented wakeboarders to abandon college or even high school studies. “There’s a handful of riders in all of professional wakeboarding that have graduated from college,” Fooshee acknowledged. “Less than one hand. And there’s absolutely not one that does the cable aspect.” School no longer looks like a necessary part of the equation when you’re getting paid to travel the world doing what you love. But Fooshee wanted to stick with Texas State, and Texas State was willing to work with Tom Fooshee. “I got very lucky,” Fooshee confided. “I would go and submit my schedule of all the events I do to my Dean of Education. I told her what I did, the opportunity and all this stuff. And she was absolutely amazing. She excused me out of all my trips.” The agreement worked like a charm, and Fooshee acknowledged that his initiative was well worth it. “It took me a long time, but I’m very proud to have my bachelor’s degree,” he said. “To this day I am still very glad that I didn’t step out of school and do this completely. It taught me how to balance my life right.” But his time at Texas State taught him more than

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Spectators at last month's Cablestock event got an up-close view of Fooshee's aerial acrobatics. Photo by Courtney Slade

“Wakeboarding in general is just an amazing workout for your entire body.”

that. Fooshee’s hard-fought bachelor’s degree was in exercise sports science with an emphasis on education. “Basically, we’ll call it the kinesiology degree for coaching,” Fooshee explained. “I got my Texas teaching certificate and all that stuff through school.” Fooshee is insistent that wakeboarding really didn’t factor into going that particular degree route. But that route has indeed been beneficial for what he’s dedicated himself to. “Getting an exercise sports science degree makes you learn a lot to live a healthy lifestyle. At home, my fiancée and I, we cook the right meals at night,” Fooshee said. “And between that and all the exercise I get here, it’s really made life enjoyable and good.” “I feel amazing at 27 years old, compared to all my 17-year-old competitors.” Especially those of the bunch that live off a steady diet of fast food and candy. Fooshee quipped, “it’s funny to ask those guys, ‘how do you think you’re gonna be at 27 years old?’”


Fooshee makes his combination maneuvers look seamless while appearing to defy both gravity and the laws of physics. Photo by Brian Fitzsimmons

King of Cablestock

It is the Monday preceding Cablestock 2012, the tenth anniversary edition of TSR’s “original wake and music festival.” Tom Fooshee is getting some practice cable runs in, while already playing host to many of the world’s best cable wakeboarders at his home cable park. That club includes the 14-year-old phenomenon from Thailand, Daniel Grant. During a walk back to the launch dock, wakeboard tucked under one arm, Fooshee stops over to hold court with the recently-arrived Grant and a couple of English riders who are all taking in the scene. They briefly chat, laughing and greeting each other in a way that only fellow wakeboarders can. Fooshee closes out the conversation: “Seriously, now, if you guys need anything, just let me know. I got you covered. You can just call me ‘Father Tom.’” But Tom Fooshee is the father figure whose most lasting lessons are delivered when simply leading by example. When Friday’s competition comes around, he is singularly focused. Fooshee dominates heat number three of the Cable Pro Quarterfinals. So much so,

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“WHOA! There’s a... I don’t even know what you call that. You just call that ‘sick.’”

in fact, that the public address (PA) announcer doesn’t even sugar-coat where things stand when Fooshee’s turn comes around again. “Here’s Tom ‘Tex’ Fooshee for his second run–in what basically amounts to a victory lap,” he declared, rolling out yet another Fooshee nickname. But that doesn’t mean that a victory lap for this rider with the clear lead has to be boring. The PA voice knows this and acts accordingly, talking louder, selling the ride to pump up the crowd. “He’s from here, folks. His home is right here.” The decibels and intensity only increase as Fooshee makes his way around the course, taking full advantage of the no-pressure spotlight. “And there’s a textbook ‘Pete Rose,’” the PA guy called out, as Fooshee landed what he says is his favorite trick with the “pretty rad” name. Shortly thereafter the ever-laid-back Cablestock


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beach dwellers went nuts with a collective gasp/cheer combination outburst. Fooshee had gotten the attention of the crowd that had up until now become spoiled by and almost indifferent to the repeated onslaught of amazing aerials. It only took him pulling off something that most had never seen before. “WHOA! There’s a... I don’t even know what you call that. You just call that ‘sick.’ Not many places that you’ll see that,” PA guy echoed the crowd’s enthusiasm for the novelty. After the run was over, Fooshee was pressed for a name of the trick that even the announcer had failed to identify. So he asked a fellow rider, “What did I do there?” “Heart attack indy,” the rider responded. Fooshee turned and translated for the uninitiated, “heart attack indy.” The King was hailed, even though the competition wouldn’t be formally decided until the following day. When it was

time, Father Tom strapped on his board again and took home another pro cable crown in a close final over Grant, the teenage heir apparent. There will be time later to use that degree and experience, to use that teaching certificate. Fooshee envisions himself teaching or coaching or perhaps shepherding the young Tom Fooshees of the world as general manager of TSR. And when exactly will that time come? “When my body tells me no more of this. My body doesn’t feel that way yet.” For now, Fooshee still reigns. The King summed up his great, long ride best: “just to be alive and steady, doing what I love to do–I’m very fortunate.” afm

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Keep Austin Tucked!

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(continued from page 65)

Austin Roots

A

lthough many stories and legends have circulated for years about the origin of wakeboarding, it is well established that Austin was one of the sport’s birthplaces. In 1985, an architecture and engineering student by the name of Jimmy Redmon had the idea for what would later become known as wakeboarding while water skiing with friends. A competitive surfer and skateboarder, Redmon decided that he wanted to try surfing behind the boat. As it happened, he had been working in a surfboard factory while going to school and knew how to make and shape surfboards. Drawing from his work experience and taking inspiration from windsurfing boards, Redmon created a miniature surfboard and then added foot straps to the design. This innovation enabled the rider to stay attached to the board while doing tricks. “I thought, ‘Wow, it really works!’ It wasn’t a sport yet,” Redmon explained, “These were just toys we were making for fun to surf behind boats after classes.”

Shaping the next innovation, Redmon works on a board

It might not have been an official sport yet, but Redmon and his friends were drawing a lot of attention out on the lake with their boards—and their boat. “We had the most unorthodox wakeboard boat on Lake Austin,” he laughed. “A boat more suitable for shrimping than wakeboarding. But people gave us a little leeway on our boat because what we were doing looked like so much fun. We’d hop in their boat and show them, make a new friend, teach them how to do it.” Sensing the makings of something big, Redmon decided to quit college to open a wakeboarding company. “My parents were so excited,” he joked, “But I felt like this was the time; I had to go for it.” Redmon and his brother John began making wakeboards and selling them one by one. Coincidentally, during the same time a California surfer named Tony Finn had designed his own wakeboard, the Skurfer, which was gaining popularity on the West Coast. Redmon and Finn met by chance at a trade show and eventually joined forces to create some of the most ground-breaking innovations in wakeboards, including the twin-tip design, which allowed the rider to ride either forward or in the switchstance position. “That was a big revolution,” said Redmon.

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“After this [twin tip] was introduced, every wakeboard that followed used that design.”

Cable Parks: Bringing Wakeboarding to the Masses

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lthough wakeboarding originated as a lake sport, it has since found a comfortable home in cable water parks. A concept that originated in the 1960s, these unique parks feature an intricate system of cables over a body of water, enabling skiers, wakeboarders, and other water sports enthusiasts to be towed without a boat. One of the most well known of these parks is the Texas Ski Ranch (TSR), located in New Braunfels, Texas. According to TSR partner Steve Present, cable parks offer beginners “a nonthreatening environment in which to learn.” Redmon agreed with Present about the ease of learning that such parks provide. “The thing about wakeboarding at a cable park is you’re actually sitting on the edge of a starting dock, so instead of being yanked up and out of the water, it’s like you’re basically getting pulled off a dock,” he said. “People are able to learn in that environment so quickly and easily. Everyone’s going to fall a bit when they’re learning, but you’re able to do that quickly and with less stress.” One way that TSR facilitates learning is through its cable system for beginners called the Little BRO (Bruno Rixon Original). A two-tower version of the traditional cable system, the Little BRO uses a smaller body of water and acts as a “bunny slope” for wakeboarding newbies, offering programmed speeds that are suitable for beginners. Thrill seekers and advanced wakeboarders have also found a home at cable parks. The addition of ramps, sliders, and kickers can turn a cable lake into “a quasi skate park in the water,” said Present. TSR has become a highly regarded training site for professional wakeboarders—World Cable Wakeboard Champion and Austinite Tom Foshee trains there regularly— and also hosts the annual CableStock wakeboarding competition, part of the World Wakeboard Association’s World Series and Triple Crown. What may be the most noteworthy aspect of cable parks is how—having removed the necessity of a boat—they have brought the sport of wakeboarding to the masses. Redmon summed up this significance quite simply: “Cable parks make the sport of wakeboarding bigger; $100,000 boats don’t.” He continued, describing the impact of cable parks on the expansion of wakeboarding. “Because of the ease of learning behind cables and the accessibility and affordability of riding behind cables, everyone can do it,” he explained. Today, cable parks can be found all over the globe—for example, there are more than 70 parks in Germany alone, and last year’s cable world championships were held in Abu Dhabi. Further bringing the sport of wakeboarding to the masses is the annual “Free for All” tour sponsored by Redmon’s and Finn’s wakeboard company, Liquid Force. Held at various cable parks around the country, these events are geared toward those who are new to the sport. The wakeboarding curious can try out the cables, test different types of equipment, and get tips from the pros—all free of charge.


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wakeboarding, these spinoffs are quickly gaining in popularity. This enthusiasm has resulted in the creation of specialty boards and standalone competitions unique to each sport. Like wakeboarding, wakeskating can also be done either behind a boat or a cable; however, riders utilize a board that is more From Austin to Liquid Force, Jimmy Redmon graphically or less equivalent to illustrates the history of wakeboards with his collection an oversized skateboard. Wakesurfers Gaining Legitimacy also eschew foot bindings, meaning they edmon founded the World Wakemust maintain control of their board with board Association (WWA) in 1988, their feet while performing difficult skatemarking another monumental stride boarding maneuvers in the water—no forward for the sport. Up until that point, small task. wakeboarding competitions had been Wakesurfing has existed for as long as held only as promotional events. Redmon wakeboarding but has recently begun to had hosted several in Austin, while Tony expand by leaps and bounds. WakesurfFinn had held Skurfer contests on the ers use a smaller version of a surfboard to West Coast. Even with this exposure, catch the wake of a boat, riding behind it wakeboards were still classified as “water and performing tricks without a tow rope toys,” being lumped into the same cator foot bindings. The obvious disadvanegory as inner tubes and not afforded the tage of this sport is the requirement of a same legitimacy as water skiing. “[There boat; however, this detail has not diminwas] the idea that if you’re not [water] skiished wakesurfing’s growing popularity. ing, you’re screwing around with a water toy,” said Redmon. “But it’s radically different. People are doing specific moves, Catch the Wake progressive moves, wanting to compete.” he wakeboarding movement does not Redmon’s motivation for creating the show signs of slowing down anytime WWA was simple: he wanted wakeboardsoon. With new cable parks being built ing recognized as a valid sport. “The around the world every day, young and things that the best guys out there were old alike are getting hooked on a fun and doing were every bit as athletic as what exciting way to stay in shape. Whether we saw being done in other sports,” he you want an easy, relaxed tour of the lake said. “The surest way to take an activor are seeking to catch some serious ity and turn it into something that has air, there’s a sweet spot for every stoked more legitimacy is to turn it into serious wakeboarding wannabe. So this summer, competition.” The WWA created official take a break from the swimming pool and rules for the sport and began to sanction head out to your nearest lake or cable contests, including the Wake Park World park to give wakeboarding a try. afm Championship. Courtenay Verret is a freelance writer in Austin. When she’s not working, she can Evolution of the Sport: usually be found on the veloway, at the Wakeskating and Wakesurfing pool, or walking her dog Boudreaux on the ver the years, wakeboarding has Mueller hike and bike trail. evolved into two popular off-

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Jeran Hooten— Competing for 55 Years and Counting

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ot just a waterski competitor, Jeran Hooten lives the dream. He and his wife, Janet, and their family, all ski. More, they help out as officials at regional competitions. On a recent weekend, Hooten was Safety Director for a competition and his wife was a scorer. Hooten, 69, is an orthodontist who grew up skiing on Lake Austin. Now the Hootens co-own Frame Switch Ski Lakes in Taylor where they train, host competitions, and provide the space for others to train—including the University of Texas Water Ski Club. Hooten first skied in California as a young teen on a vacation. Upon their return to Austin, his family bought a ski boat and started skiing on Lake Austin. “It was just one of the greatest things we’ve ever done and I just stayed at it,” Hooten said. “I didn’t tournament ski that first year, but I’ve skied pretty much since I was 14 years old.” He competes in “three-event” skiing competitions which include trick, slalom, and jump. He said the biggest change in the fifty-plus years he’s been competing is that there are almost no tournaments on public water anymore. “It’s all on private lakes, like [Frame Switch], like Texas Ski Ranch,” he said. “To do the sport as it’s done now, you need controlled water. We used to have tournaments on Town Lake, which is pretty much controlled water, but you had storms and current. You have storms on private water but as soon as it’s over, the issue of it is gone so you don’t have couches going

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Jeran Hooten competes regulary in three-event tournaments


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down stream... I’ve had some pretty wild experiences with things like that.” Hooten took about a 20-year break during dental school, residency, and a stint in the Army. But when he came back to Austin, his parents had built a house on Lake Austin. Before long, he and his wife bought a house on the lake about five doors down. The ski community is familiar—one might say familial. They all know each other. The Hootens skied with Tom Fooshee’s family and Steve Present, owner of Texas Ski Ranch, among others. “Tom grew up skiing with his brother Graham and his dad on Lake Austin,” Janet Hooten said. “They were very big into competitive skiing when they were younger.” The three-event tournaments are on conventional skis, albeit different types. Slalom skis are about five- to six-feet long and about five inches wide. “Wakeboards are wider and shorter,” Hooten explained. “A lot of wakeboarders, people like Tommy [Fooshee], their tricks are aerials. We try not to do aierals on slalom, on purpose, or by accident; they can hurt you pretty good.” Hooten explained that a trick ski is smaller than a wakeboard but can do a lot of the same things, although expert wakeboarders can get more air or height than a trick skier. “A wakeboard has a little bit of a fin to it so you get more traction; a trick ski has a slick bottom.” Jumper skis, for lengthy jumps off ramps are long, look almost like snow skis. “When Jeran first started jumping, when he was a little boy, they actually had metal on the front—to keep them from breaking,” Janet Hooten said. Hooten is a compendium of knowledge about water skiing records, several from personal experience. “The world record now in tournament jumping is 247 feet,” he said. “When I was a kid skier, my partner, Penny Baker,

The Hootens co-own Frame Switch Lake where they and the Longhorn Water Ski Club train

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who is the uncle to my son’s wife, held the world record at 150 feet which was set on Lady Bird Lake.” The current world record holder, Freddy “The Nightmare” Kruegar, will be in Austin doing a clinic on jumping the weekend of June 16 at San Marcos River Ranch. How old is too old to ski? “It’s never too late to ski,” Hooten exclaimed. “There’s a man named Elgin Faulkner, a resident at Lago Vista and at Houston, and he holds a national record in distance jumping for over 80, like 49 feet. He’s incredible, does all three events, slalom, trick, and jump. He’s skied with us at our lake, very popular, a senior official.” Hooten has held regional records along the way. And, speaking of family, his son, Austin physician Jody Hooten, is the current regional record holder for men’s 35-45 jumping; his record is 169 feet. afm Hooten competing on a trick ski at a tournament

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Sweat. Snot. Handana handles it! Also, the palm area creates a convenient place to hold an oversized hotel key or extra packet of Gu. AFM loves that this is a homegrown product created by local Austin runner, wife, mom, and nurse anesthetist Katie Niemeyer. “I began working out after my children were born,” said Niemeyer. “Running is 'my time' to regenerate physically, mentally, spiritually. It is also one way to show my children, by example, how to live a healthy life, but also to be empowered in whatever you do so you can be an encouragement to those around you.”

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Keeping Austin Weird with Unusual Dog Sports By Marla Briley

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e live in a city that proudly sports the motto "Keep Austin Weird" and loves its dogs. Beautiful weather brings dogs and their people outside for a variety of activities in the spring and summer. Why not look to a few unusual activities or sports to both keep Austin weird and make our dogs happy? If your dog enjoys running and loves to fetch, Flyball is the sport for him. Flyball is a great example of a team sport that is highly entertaining for the dogs and their people. It’s a relay for dogs! Flyball teams are made up of four dogs of any shape or size. Two teams compete at a time, side-byside. The field consists of a 51-foot track, four hurdles (the height of the hurdles is determined by the team’s smallest dog), and a spring-loaded box that releases a ball. The dogs take off, clearing all four hurdles, and then hitting the ball release. The first ball shoots out and the next dog races after it, leaping the hurdles, captures it, and then returns to the start, where he hits the box.

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The next ball is released and the next dog races down the chute and so on until all four dogs on team have run, the race is over, and the winner is declared. There are periodic Flyball demonstrations where you can bring your dog and give it a try. You can contact Dog Rules (www.flyball.com) for more information on how you and your canine companion can get started in this fun, fastpaced sport. If your dog enjoys swimming and loves to fetch, then Dock Diving is for you. Do you remember playing “Jump The Brook” as a kid growing up? It’s just like that, but the dog really wants to land in the brook. This is actually a sanctioned event, one of ESPN’s Great Outdoor Games, and, as such, has a variety of specific guidelines depending on the event. Outside of official competitions, you and your dog start out at a certain, predetermined area on a dock. You then toss a ball or floating toy into the water as the dog runs down the dock and leaps into the water. The objective is


a long jump, which can be measured from a variety of points. Purina’s Incredible Diving Dog event measures to the tip of the dog’s nose when his body enters the water. The great thing about this sport is any dog, regardless of breed, size, or even age, can participate. Also, this is a sport your dog can play even through the long, hot months of Austin’s summer. If you would like more information and the opportunity to see if Dock Diving is for you and your pooch, contact Greg Sharp at Gateway Dog Training (gatewaydogtraining.com). If your dog doesn’t fetch but loves to run, then you might look into Bikejoring. I became acquainted with Bikejoring while trying to find a more effective way of tiring out my dog Bella and my German Shorthaired Pointer foster dogs than merely taking a walk through the neighborhood on my non-run days. After some research on the Internet, I found Bikejoring! This weird dog sport requires a harness, a line, and a bike. I had a bike, and I found the line and harness online. The dogs wear harnesses, which are in turn joined to each other, and then attached to a line that leads to the front of the bike. The dogs pull you as you ride the bike, much as they would pull a sled. We all had a blast as we raced around the neighborhood, the dogs running full tilt for the first mile and then happily trotting along, tongues lolling, as we wove through the streets to the delight of my neighbors. Then I discovered the winter equivalent, Skijoring (instead of being pulled on a bike, your dogs pull you as you cross-country ski). You can learn more about Bikejoring and Skijoring by contacting Shari Elkins or Jane Del Rey of the Canine Center (www.tcctb.com). They can help you find the right equipment as well as get you and your dog started. They even take a trip to Colorado in the winter, for some Skijoring in the snow! If racing about and getting wet isn’t your cup of tea, your pooch prefers the latest doggie fashions to a harness, and you’d rather dance around the living room than

run around the block, check out Freestyle Doggie Dancing. It is exactly what it sounds like. What you need to participate is you, your dog, a cute costume, a song with a beat, and some groovey moves and, voila! You have yourself a routine! Just as in “Dancing With The Stars,” contestants are judged on the difficulty of the routine along with choreography, enthusiasm, and synchronization between canine and human and with the duo’s chosen song. If this sounds like it is right up your alley, then you can find out more information by going online and looking up Doggie Freestyle. There are an abundance of websites, organizations, videos, and books devoted to the sport. There is even an Austin group called Paws-4-Freestyle (paws4freestyle.org). We are lucky to live in one of the fittest and most dog-friendly cities in the nation, and it’s easy to find activities and sports that appeal to you and your pet. For example, I learned about most of these unusual dog sports by being a member of a local Yahoo! group called Austin Dog Events. Every week, there are numerous opportunities for you to get out and be active with your pooch, many that take you off the beaten path. Here’s where I throw in the always important disclaimer: whatever sport you choose, please make sure your dog is healthy and ready by first taking him to your vet for a checkup and a thumbs up. Whether you and your pooch decide to take the proverbial leap to try out Dock Diving or you harness up for a little Bikejoring around your ’hood, getting out and being active will help keep you and your dog—and Austin—healthy, happy, and weird. afm

Freestyle Doggie Dancing is exactly what it sounds like.

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or triathletes, one of the great benefits—and one of the biggest challenges—is to reach a high level of all-around fitness. The weekly training volume for us is often higher than for athletes in other sports. Therefore, we often don’t even consider cross-training and engaging in other activities. My experience is that cross-training adds fun to the training and improves overall fitness, and swim-bike-run training benefits a lot from it. There are plenty of cross-training and outdoor activities that are beneficial for triathlon-specific fitness and training. Whenever I am active in such activities, I don’t

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look at it as training. Part of cross-training is also “mental recovery” and getting a break from our routine days filled with swim, bike, and run. But at the same time, I am aware that quite a bit of outdoor and cross-training action builds or maintains muscular and/or cardiovascular fitness. Back in the 1990s when I lived in Switzerland and Germany, the cold and wet winters (and lack of indoor trainers) prevented us from cycling between November and March. Instead, we did a lot of cross-country and downhill skiing. Both were challenging workouts and fabulous activities to enjoy the outdoors in the Alps. Once April came around, we were in

good shape cardiovascularly (from Nordic skiing) and muscularly (from downhill skiing) and ready to quickly jump back into cycling. And after four to five months without cycling, getting back on the bike seemed even more fun. Here in Austin, we don’t get such cold winters that prohibit cycling. But we do get hot and humid summers that make running quite unenjoyable, at least for a lot of us (including me). One option is to shift focus during those uncomfortable months a bit more towards cycling and swimming. Another option is to look for alternative outdoor activities to running. My wife and I enjoy hiking. Although not a complete


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substitute for running, going on half- or full-day hikes on the greenbelt or in the hill country is a good choice. Last summer we spent a few days in Colorado. We went for several hikes, some as long as eight hours, and got to see amazing areas in the Rockies, which was a welcome break from running and cycling in the heat. At the same time, I never felt I lost any fitness doing this. Rather, my cycling and running actually benefited from the long days on our feet in the mountains.

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There are plenty of cross-training options in Austin: Greenbelt Hikes—helps with overall leg fitness, gives some moderate cardiovascular fitness, and works small, stabilizing leg muscles more than running on flat trails or roads. Rock Climbing —great for balancing and developing overall upper and lower body strength. Rowing and Canoeing —a tough, allaround workout for upper and lower body that promotes cardiovascular fitness (and all that while you get to spend time on (or in) one of Austin’s lakes). My advice is to look at any of these outdoor cross-training options simply as fun activities instead of training. You will get a training benefit as well as the opportunity to take a break from structured training. You can enjoy being outside while getting more fit, and all without planning it or thinking about it. I find that such breaks from the normal workout schedule only helps with being more motivated and refreshed as you get back into sport-specific training. In addition, occasional cross-training gives your body a break. This helps us to stay injury free and, if you do have an injury, allows you to stay active in the sport you love. afm

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Stephan Schwarze manages to work in hiking and zip lining as crosstraining while vacationing in South Africa and some skiing at Saalbach in Salzburg, Austria

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The Zen of Open Water Swimming by Maurice Culley

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to consider safety, as most of these areas are not very populated. We are lucky here in Austin to have Barton Springs, which is probably the safest place as there are lifeguards during open hours for the 200-meter, natural pool. Gates open at 5:30 a.m., and swimmers are allowed to use the pool (with limited lifeguards) before 8 a.m. Lake Pflugerville, which has a sandy beach, is another great place to swim for free; the small, man-made lake has buoys that mark a 500-meter course. You can also swim at Decker Lake at Walter E. Long Park for a fee, which is where numerous Austin triathlons are held, including the legendary Danskin race. If you choose to venture into tougher elements, Windy Point Park at Lake Travis is a bit more “choppy” as the wind (hence the name) causes more waves. Mansfield Dam can create some great train-

ing opportunities if you need to practice in colder temperatures. Now that you know where you can swim, it’s time for the logistical list to make sure you are prepared! Know the outdoor temperature and wind conditions. The wind affects how high the wave swells are, and conditions that are too hot or too cold can make a difference in how long you swim. Constantly monitor how you feel and make sure not to push the boundaries. Check the water temperature before you swim. This is important to know, as you will use more energy when water is too cold or too hot. A wetsuit can keep you from being too cold, but don’t simply use it as a rule. You can sometimes get too hot

Photos by TYR Sport, INC.

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grew up as a competitive swimmer and I’m still playing around with the sport I love so much as I approach my 40s. Except now, I’ve opened my playing field to include open water swimming. Open water swimming gives me a feeling of Zen because I have to shift my thinking. When I train in the pool, it’s a simple formula of training sets and intervals along with some drills using equipment. When in open water, I’m dealing with obstacles that require me to be more aware of my surroundings and constantly manage my internal sense of “how I feel.” I’ve been doing this for a long time, and here’s my formula to help you get going for fun and safe swim training outdoors. Swimming in open water is a bit more complicated than just putting on a swim suit and finding a watering hole. You need


if the water temperature is warm. A good guideline for wearing a wetsuit is the USA Triathlon rule for competition: under 78 degrees, wetsuits are legal; over 84, wetsuits are not allowed; use your individual preference between 78-84 degrees. Don’t forget to hydrate, as you need to constantly drink water to avoid overheating in wetsuits and to maintain good hydration when training in open water. Be aware of your physical surroundings. Because lake water is not clear like pool water and there’s no black line or lane ropes to guide by, swimmers must sight on other objects. Find some sighting spots such as trees, docks, or buildings on the horizon or use buoys to help you swim straight. “Sighting” means you’ll need to look up (kind of like a crocodile) every few strokes to see where you are going. It’s important to sight in order to keep track of how far you’ve gone and, therefore, not over-extend yourself. Also, make sure to visually note your entry and exit points. Think about your method for entering the water, as sometimes a deck is used to access deeper areas as opposed to a beach or ramp with a more gradual entrance. In one case, you’ll

be jumping into the water as opposed to wading out to start your swim. Monitor current conditions. Current conditions are important so that once again, you don’t do extra swimming that may extend you physically beyond your limits. This is not such a problem locally, though you may need to practice this if you are traveling to do a race or open water event (especially an ocean swim) outside of Austin. Have the right equipment. There are several pieces that can help you with open water and most of these are used for safety rather than as training enhancers. The number one piece of equipment is your training buddy! You should not swim in open water by yourself; always go with a friend who can help in case of emergency. Wear a brightly colored swim cap. It will help retain body warmth in cooler temperatures as well as enable people to keep track of you. Use goggles with a wide range of view or an open water mask that provides a larger viewing area. Most of the bigger goggle companies now make a variety of options, so be sure to use something that fits comfortably. You don’t always have to Fit3 swim

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use a wetsuit but if you do, make sure it fits right... slightly snug is better than too big, which lets water slush around inside and is not safe. Wetsuits range in fit, flexibility, and thickness for different body types, so consult a professional when sizing things up. If you’re not a strong swimmer and confidence is not on your side, buy the failsafe life preserver that comes in a compact pouch called Swimit (life vest). It works like a parachute in a swimming belt; you pull on a ripcord that inflates a life vest in seconds. Some folks venturing on longer distances use a GPS tracker (Finis) to let friends and family know where they will be. This is a little extreme but, if you don’t have a swim buddy, I strongly suggest getting one of these to make sure you are at least being watched virtually. Lastly, if you can’t find someone to swim alongside you, get a friend to use a kayak or stand up paddleboard (SUP) to be a spotter. This can be a great workout for them while making things extremely safe for you! Above all, you need to consider your experience and confidence before heading outdoors. Your swim stroke should be efficient so that longer distances

don’t tire you very quickly. Why? You won’t have an opportunity to stand up or hold onto the sides as you would when swimming in a pool. Darker waters can seem a bit intimidating, so you need to feel confident with a lack of visibility while your face is in the water. Be sure to feel comfortable with critters, as you may spot (and feel) fish, turtles, crawfish, and frogs. A great way to get over fears is to play in shallow areas and go rock diving before venturing into swimming a workout. Experience is the only way to get used to the feel of open water swimming, so you need to practice as often as once a month. Even accomplished pool swimmers need to practice in open water if triathlons are in their future. Swimming in open water is like the trail running revolution that is going on right now; it’s the same reason boot campers like to train outside. Being in a natural environment can definitely give you a feeling of Zen and it’s also a great way to vary your swim training. And that’s important, especially when you’ve been doing it as long as I have! afm

Maurice Culley gives more open water swimming tips in "How to Prepare for a Triathlon Start and Swim" at

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Maurice Culley Maurice Culley is the owner and director of Austin T3—Team Triathlon Training, one of the largest triathlon training programs in the country, serving athletes in all three sports and at all levels. Maurice has an extensive swimming background; he was a member of the University of Texas Longhorns from 1992-1996, which included membership on a National Championship team (1996). Maurice went on to coach and took Austin ISD’s Bowie High School’s varsity team to a state championship and won a National Championship with the Circle C swim team. As a triathlete, Maurice was a qualifier for the World Championships in 2007 (IM70.3) and 2009 (ITU) in the half Ironman distance. In 2009, he was also a member of Team USA (35-39) at the World Championships in Perth, Australia.

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fit 3 Bike

A Strong Core Can Improve Your Cycling by Kevin Mcree

C

ycling shops do a lot of fit work with a wide range of athletes. Each athlete that comes in is different, with his or her own unique style of riding, goals, experiences, and even ailments. While athletes differ, their ailments can be extremely similar. The most common ailments I see are back, shoulder, neck, and/or knee related. Why is that? Training schedules are often adjusted to life’s demands, such as full-time jobs and family obligations. Often, work requires sitting at a desk for long periods of time. For many, the first chance to ride is usually at the end of the day. And for most of us, post-ride recovery usually involves some form of couch time. This type of schedule wreaks havoc on shoulders, hip flexors, hamstrings, and the spine as they are forced into constant flexion and forward rotation. The constant flexion can cause muscular imbalances that lead to poor posture, injury, and a dysfunctional riding position. Dysfunctional riding position often refers to a tilted or twisted pelvis and poor posture (slouched

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back and forward-rolled shoulders). It is important, therefore, to reverse and correct these effects. Strengthening your core is the foundation for a strong riding position. “Core” refers to more than just strong abdominal muscles or having a “six-pack” (the rectus abdominis plays a very small roll in cycling). Rather, the core refers to all the muscle groups from the top of your shoulders to the bottom of your pelvis. These muscles work to keep your pelvis, spine, and shoulders stable so you can have an efficient and effective pedal stroke. Poor pedal stroke mechanics can be the result of a weak core, which can be seen in excessive rocking of the hips and upper body movement while pedaling. This excessive

movement is not an efficient way to apply power to the pedals and actually increases the amount of work (metabolic cost) needed for each pedal stroke. A weak core also causes slouching during a ride, which results in poor riding posture as well as back, neck, shoulder, and hand strain. While a stronger core will make you a stronger cyclist, cycling itself will not create a stronger core. It is important for athletes to focus on building a strong foundation by having a good, consistent core routine that focuses on hips, glutes, and deep abdominal muscles (transverse abdominis). A vital part of this core routine is stretching. I believe that stretching is one of the most important exercises you can do as a


SPORTS

cyclist or triathlete. A proper stretching routine will reverse the negative effects of cycling, keeping your muscles working efficiently, minimizing injuries, and allowing you to have a more functional position on the bike. Good bike posture can be described as sitting squarely on the saddle with an anteriorly-rotated pelvis (most of the bend to the handlebars comes from the pelvis). The result of good bike posture is a flatter back with relaxed shoulders and a relaxed neck. Poor posture, on the other hand, is a posteriorly-rotated pelvis (the pelvis is curled up underneath the rider) with most of the bend to the handlebar coming from a drastic curve in the thoracic vertebra and forwardly-rotated shoulders. Poor posture can cause strain in the upper back and neck. Tight hamstrings, glutes, and hip flexors are the major groups that most often cause poor bike posture. Tight glutes or hip flexors can tug at your pelvis and spine, causing you to tilt off to one side of the

saddle or rotate one hip more forward on the saddle than the other. This causes poor pedaling mechanics and, in most cases, one leg will act functionally longer than the other. Tight hamstrings can pull down on your pelvis, making it difficult for the pelvis to anteriorly rotate in the saddle, and inhibit shoulder and back flexibility while in the drops or aero-bars (this is more of an issue for cyclist or triathletes riding a time trial bike or a tri-specific bike). It is best to implement a post-ride stretching routine to aid in recovery and immediately start to reverse negative effects brought on by the cycling position. There are several yoga, Pilates, and core classes available that are specific for cycling. Check with your gym or local training group to see what they offer. Austin has several free classes around town. Going to a class is a great way to expose yourself to new stretches, pinpoint your weaknesses, and improve upon your weaknesses and test your progress. afm

Free clinics where you can strengthen your core: Jack & Adam's, 1210 Barton Springs Road, jackandadams.com • Mondays and Wednesdays, 5:30-6:30 p.m., Core/Calisthenics Bettysport, 916 West 12th Street, bettysport.com • Tuesdays, 8:45-9:45 a.m., B-ilates (mix of barre work and Pilates)* • Wednesdays, 6 p.m.-7 p.m., Power Yoga • Thursdays, 6 p.m., Power Yoga CrossFit Central, 6205-A Burnet Road, crossfitcentral.com • Last Saturday of every month, 8:30-9:30 a.m., CrossFit UTB (Under the Bridge—

meets under the MoPac bridge on the Roy and Ann Butler Hike and Bike Trail at Lady Bird Lake) Lululemon Athletica, 1016 West 6th, lululemon.com • Saturdays, 8:30-9:30 a.m., Yoga

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Kevin McRee Kevin McRee has been practicing bike fitting for over five years. After suffering severe trauma to both legs in 2006, he developed an interest in biomechanical limitations and how they relate to cycling. He has lived in Austin and worked at Jack & Adam’s Bicycles for the last two years. Kevin is certified for BG Fit and Retül Motion Capture fits. He is an avid cyclist and races across Texas.

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512-614-3300 • charmaustin.com 7307 Creekbluff Drive Austin, TX 78750


fit 3 Run

PART II

Efficiency Makes all the Difference By Carmen Ayala-Troncoso

W

hen we hit “pause” three months ago, our runner was just landing…hopefully with feet right below the hips, with the hips right below the shoulders, and shoulders right below the head. The foot/leg about to land had started its backward momentum right before it hit the ground, making for an efficient transition into the next stride. In this article, I will discuss the portion of each stride when your support leg is in contact with the ground, which is better known as “paw-back.” This includes landing, stance, and push-off. In order to create a mental picture of the paw-back motion, please visualize running on a non-motorized treadmill that you need to keep in motion without changing the speed. Visualize the muscles needed for this job. Visualize how much energy it would take to run a marathon on such treadmill. Keep in mind that it is only when your foot is in contact with the ground that you are able to generate force to maintain a constant forward motion (remember high school physics?).

Landing e will focus on your foot first and how it contributes to a more efficient running style and lower risk of injuries. I am going to start by asking you to also visualize yourself barefoot (we can put the proper shoe on a little later).

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Landing on the ball of the foot or mid-foot is most efficient. Michale Yessis, Ph.D. wrote in his book “Explosive Running” that “at the moment of landing the muscles and tendons that support the arch of the foot are the first to come into play. They undergo a quick, forceful stretch and gain tension for initial shock absorption…as a result of this, they accumulate energy, which is then given back in the push-off. This is the ideal scenario. The most energy efficient action comes when the structure of the foot is equally resilient and strong. As the foot lands, the arch should absorb some of the force of landing by flattening some, but quickly return to a dome shape to be able to transfer the energy absorbed at the moment of push-off…so that you experience the feeling of resiliency and springiness on each stride.” This takes a split second, but if you think about how many steps you take during a 5K, 10K, or a marathon, you will start to think of your feet as amazing structures that should be kept in “tip-top” shape. When the muscles and ligaments of the arch and foot are not strong enough, they tend to flatten excessively and absorb all the forces generated at landing, thus leaving the rest of the muscles and joints that help with landing and support to do a tremendous amount of work to provide the energy during support and push-off. Picture yourself trying to run on a mattress. Your feet will have a harder time using the arches to store and then transfer energy, leaving the


Stance n biomechanical terms, this is the fraction of a second that you are using the ground to propel you forward. At this point, the energy stored in the ligaments and muscles of your arch are being transferred up your leg, first to the Achilles tendon and then the calves. As our foot is busy doing the above, your pelvic region, glutes, lower back, and quadriceps are also busy stabilizing your mid-section so it continues to move forward as a unit. Your swing leg should have just crossed your mid-section. Remember the cue “run tall” from the previous article? It should pop up right here. The major “tell-tale” during the stance phase when I analyze someone’s running form is the position of the hips. If I’m looking at you running away from me, ideally your hips should stay as close to a horizontal line as possible. If the lower back and pelvis area or the stabilizing muscles of the legs are weak, I will see a drop on the hip of the swing leg, which could produce a cross over of the feet/legs and thus challenge the ideal forward motion.

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Push-off he strength of your push-off will depend in part on the speed at which you are running, but your ability to maintain a proper push-off comes down to how strong your feet are, how much energy the muscles and tendons of your foot arch are able to absorb, store, and deliver at each step. The one biomechanical visual that I suggest to runners when it comes to push-off is that your big toe should be the last thing to leave the ground instead of, for example, your “pinky” toe or the ball of your foot. And this brings us back full circle to the beginning of my last article (March issue), with knee slightly bent, ankle extended, and big toe last to leave the ground. Practice makes perfect when it comes to running form. And small improvements over time will translate into fewer injuries and faster times. In general, it takes about six to eight weeks to change any habit, and changes in neuromuscular adaptations, strength, and soft tissue release are no exception. As with most advice, remember that we are all different, so it is important to pay attention to the issues that arise from every new factor you introduce (new orthotics, shoes, running surfaces, as well as changes in training workload, weight, and lifestyle, to name a few examples). afm

S O

job of propelling you forward to your midsection and upper-body.

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Saturday Natural Talks Always free! Carmen Ayala-Troncoso Carmen Ayala-Troncoso is a nationally known athlete who has been coaching Austin-area runners since 1987. Carmen received her Masters of Exercise Physiology (minor in Kinesiology) from the University of Texas in 1985. She has been running competitively for 30 years; during that time, she has qualified for three Olympic trials (1992, 1996, and 2000) and represented the United States at four World Cross Country Championships (1994, 1995, 1999, and 2000). As a Masters runner, Carmen made the United States Cross Country open team in 1999 and 2000 and qualified for the Olympic Trials in the 5,000 meter in 2000. She has won numerous Masters and age group championships. She is currently coaching a small group of elite runners at Rogue Running.

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Events Around Austin

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Blues on the Green As the summer season brings scorching heat to Austin, Blues on the Green brings free music to Zilker Park. Every other Wednesday, beginning on May 30, you can catch a great band free of charge at Austin’s beautiful park. Last year’s bands included the likes of Bob Schneider and Los Lonely Boys, so you can expect 2012 to have a great lineup. Parking is not as bad as Austin City Limits, but it is crowded so plan accordingly! Every other Wednesday in June, July, and August • Zilker Park • www.kgsr.com

JUNE 8

The Austin Symphony Presents: The Texas Tenors Weaving effortlessly from John Denver to Puccini to “West Side Story,” The Texas Tenors take the audience on a musical extravaganza, pausing between genres long enough only to tell stories and smile for pictures. If you enjoy a wide range of music, you’re sure to find it here, and the Austin Symphony will be playing along with them! Friday, 8 p.m. • Palmer Events Center www.thetexastenors.com

Outdoors JUNE 2

JUNE 8, 9

Zilker Pops Concerts The Zilker area is a popular place for free music this summer and if you’re into the classical scene, catch the Austin Civic Orchestra (ACO) as they play a variety of pieces. Featured as part of this free program is the popular annual raffle drawing for a chance to conduct the ACO’s finale performance of Sousa’s “Stars and Stripes Forever.” Friday and Saturday, 8 p.m. Zilker Hillside Theater www.austincivicorchestra.org

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National Trails Day The Austin Parks Foundation and the American Hiking Society need a hand with some necessary maintenance on Austin’s trails. This day is about the benefits the trails provide, encouraging people to discover their local trails, and volunteers who offer their time and services to help better the beautiful and heavily used exercise paths around the city. Saturday • www.austinparks.org JUNE 4

Dam That Cancer Put on by Tyler’s, this event features a group of determined individuals who will


take on the entire length of Lake Austin (21 miles) on stand up paddleboards for over eight hours under the hot Texas sun. Dam That Cancer is the premier fundraising event for The Flatwater Foundation, a nonprofit organization that provides access to mental health services for those in need affected by cancer. At the conclusion of the 21-mile paddle, there will be a fundraising celebration at Hula Hut and everyone is invited! It’s free to attend, but a donation of $50 or more will get you into the VIP section, where the food is free and you receive drink tickets. See you there! Monday, 5 p.m. to 8 p.m. • Hula Hut flatwaterfoundation.org/damthatcancer/ JUNE 7, 8, 9, 10

Republic of Texas Biker Rally This event holds the Guinness World Record for longest parade of motorcycles, and it is also known for its high caliber music acts. The biker rally is expecting to draw over 200,000 people to the downtown Austin streets on Friday night, and there will be plenty of attractions including custom bike builders, comedians, a tattoo expo, contests for the ladies and stunt riders. Fifty-four square blocks of the city will be closed off and this event is on come rain or shine! Thursday, 8 a.m., through Sunday • Travis County Exposition Center • www.rotrally.com

LIFESTYLE JUNE 1, 2

Ballet Under the Stars The Metamorphosis Dance Ensemble performs for free at the popular Zilker Hillside Theater. It’s a great way to experience the ballet under the beautiful night sky whether you’re a first time viewer or ballet aficionado. For those interested in getting into ballet, the Metamorphosis Dance Ensemble provides integral experience and training in how to become a professional dancer by combining young dancers who may be aspiring professionals with older dancers who have performed at the professional level. Friday and Saturday www.metamorphosisdance.net

tion and design. Reduce/reuse/recycle is on full display in the ten projects open for public viewing. Tickets are $20, and the tour is pleased to present a wide variety of styles and living arrangements. Saturday, 10 a.m. to 6 p.m. • www.txses.org

FITNESS JUNE 14

Maudie’s Moonlight Margarita Run Maudie’s and fitness; could it sound any more like Austin? Presented by The Trail Foundation (TTF), this popular nighttime 5K around Lady Bird Lake is followed by a TexMex party with margaritas. TTF devotes itself to protecting and enhancing the Roy and Ann Butler Hike and Bike Trail, and their motto is “there are plenty of chances to run on the trail, but only one chance to run for it.” Thursday with more details and registration on their webpage • www.townlaketrail.org JUNE 23

Keep Austin Weird Fest and 5K The only thing that’s more Austin than Maudie’s and fitness is probably weirdness and fitness. This 5K event is filled with hilarious costumes, followed by a live music festival. It’s a tribute to the creative nature of Austin and a toast to keeping the city unique. The winner of the weirdest costume walks away with $100 in cash, so start digging deep for some ideas. Saturday, festival opens at 2 p.m. and the race starts at 7 p.m. • The Long Center www.keepaustinweird5k.com

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2012 AFM FITTEST presented by Nexersys Training is over and competition begins, as the much-anticipated FITTEST has finally arrived. This fitness event will show how Austin athletes measure up as they perform ten separate tests designed to test all-encompassing athletic ability. Come out and watch the fun and, if you’re competing, AFM wishes you the best of luck. Saturday, 8 a.m. • Camp Mabry • www.afmfittest.com

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Rides & Races Around Austin

Maudie's Moonlight Margarita Run // photo by Kreutz Photography

June June 2

Charity Beer Mile

Austin, TX • www.active.com/running/austin-tx/ the-charity-beer-mile-2012 June 3

Danskin Women’s Triathlon

Walter E. Long Lake www.danskintriathlon.net/texas.html Run For a Purpose 5K Run

Lakeway, TX • runforapurpose.com/race-daydetails/lakeway-run June 4

June 14

Maudie’s Moonlight Margarita Run

The Roy and Ann Butler Hike and Bike Trail • thetrailfoundation.org/displaycommon. cfm?an=1&subarticlenbr=138 June 16

Vern’s No Frills 5k—Race #39

Berry Springs Park, Georgetown, TX georgetownrunningclub.org Caveman Crawl

Bridgeport, TX www.cavemancrawl.com/home.html June 17

Lake Pflugerville Triathlon

Dam That Cancer

Lake Austin, Austin, TX flatwaterfoundation.org/damthatcancer/index.html

Lake Pflugerville, Pflugerville, TX www.lakepflugervilletri.com/Redesign/ DefaultPflug.html

June 9

June 23

Rebel Race: Austin TX 5K & 15K mud runs

Smithville, TX • rebelrace.com

2012 AFM FITTEST presented by Nexersys

Keep Austin Weird 5K

Austin, TX • www.keepaustinweird5k.com Survivor Mud Run

Camp Mabry • afmfittest.com

Austin, TX • www.survivormudrun.com

June 10

June 24

Rogue Trail Series - The Ranch

Urban Assault Ride

Reveille Ranch, Austin, TX www.roguetrailseries.com

Fiesta Gardens, Austin, TX www.urbanassaultride.com

Georgetown Super Sprint # 1

July

1003 North Austin Avenue, Georgetown, TX www.flipflop-events.com/index.html

July 4

Freedom 5000

Camp Mabry, Austin, TX • www.active.com/ running/austin-tx/freedom-5000-2012

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July 14

Charity Spike 2012 Coed 4’s Volleyball Tournament

Zilker Park, Austin, TX • charityspike.com Caleb 5K Run

Shoreline Church, 15201 Burnet Road, Austin, TX www.caleb5k.com/index.html Orange Leaf Half Marathon

New Braunfels, TX • www.athleteguild.com/ running/new-braunfels-tx/2012-orange-leaf-halfmarathon-and-5k

Vern’s No Frills 5K

August 12

Tres Burritos Ride

Elizabeth Milburn Park, Cedar Park, TX www.inspirekidstotri.com

Georgetown, TX • www.noexcusesrunning.com

Inspire Kids to TRI Youth Triathlon

Austin, TX • www.tresburritosride.com

August 18

Vern’s No Frills 5K

July 22

Berry Springs Park & Preserve, Georgetown, TX www.noexcusesrunning.com

Marble Falls Triathlon

Lake Marble Falls, Marble Falls, TX www.marblefallstri.com

August 19

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Bastrop State Park, Bastrop, TX www.redemptionrp.com/2012/BastropTri

August 11

5K For Clay

July 15

Couples Triathlon

Clay Madsen Recreation Center, Round Rock, TX • www.roundrocktexas.gov/home/index. asp?page=645

July 21

Galveston Sand Crab Nighttime Beach Run 5K/10K

Walter E. Long Park, Austin, TX www.couplestri.com Hot 2 Trot 5K

4747 McLane Parkway, Temple, TX www.ci.temple.tx.us/index.aspx?NID=158

Hotter Than Du, Duathlon

Bushy Creek Sports Park, Cedar Park, TX www.afueratexas.com August 26

NOCC Balance 5K

The Domain, Austin, TX • nocc.kintera.org/faf/ home/default.asp?ievent=1014126

Galveston, TX www.runintexas.com/galveston-sand-crab

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Rides & Races Around Austin

99


Roller Skating! Fun for all ages!

Wednesday Noon - 2:00 pm Friday 6 - 10 pm Saturday Noon - 4:00 pm Saturday 5:00 - 10:00 pm Sunday 4:00 - 6:00 pm

Only $5 Admission!

(non-skating parents are free) $2 to rent quad skates $4 to rent inline skates

booking parties now! (512) 251-7500 www.AustinSportsArena.com 3918 Gattis School Rd. Round Rock, TX 78644


Kick Mo’s Butt! monicabrant.com

CryoStudio of Austin 6836 Bee Caves Rd. Bldg 2, Suite 101 Austin, TX 78746 www.cryostudioofaustin.com Before the appointment: • Schedule the session (appointments can be made 24/7; no walk-ins) • Complete a health history questionnaire and waiver • Dress accordingly. For men, be sure to wear cotton underwear and cotton or wool socks. Women should have cotton or wool socks. For best results, minimum clothing should be worn. If modesty is a concern for women, simply make sure garments are dry and preferably cotton or wool, realizing that results will be less than optimal The appointment: • Greet and address questions and concerns • Blood pressure measurement will be taken • You will be escorted to the procedure room, given instructions, and left alone to change • Remove clothing except for socks (and underwear, if male). Hand covers can be provided, or hands may be kept at the top (outside of) the chamber • Enter the chamber, which is a cylinder large enough to step into and stand inside. The top is open so that your head and shoulders are above the height of the machine. Close the chamber • Ring the bell for technician to enter room and begin the session During the session: • The technician explains the process as it happens • Cooling begins, as the temperature of the cryo chamber drops gradually but rapidly • Rotate slowly to promote an even cooling effect on the skin • Breathe normally and feel free to talk during the session • The procedure is dry, quick (sessions are 2.5 minutes or less), and painless as the cold only penetrates ½ mm into the surface of the skin, keeping underlying soft tissue safe from the possibility of frostbite After the session: • The technician will leave the room so you can dress • Blood pressure measurement is taken again Usage considerations: • Athletes: two to three sessions a week during competition season and after hardest workouts during off seasons • Amateurs/ weekend warriors: as needed for recovery purposes, injuries, chronic pain, or to promote performance • Anyone: five to ten sessions for energy, mood promotion, anti-aging

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Clothing worn for photography purposes


Recovering Mo’s Butt at CryoStudios by Monica Brant | photography by Brian Fitzsimmons

EDITOR’S NOTE: This month, with Monica Brant, we focused on recovery. Instead of a “workout” we have a “method” to share—in this case, a different take on the conventional recovery method of ice bath. Both ice baths and ice packs lower the temperature of the body (parts). With ice baths, the body reacts by sending blood to the chilled areas. With the extreme cold of cryotherapy, the body reacts by withdrawing blood to the core for selfpreservation, circulating in a smaller cycle, increasing oxygen and nutrients in the blood. Following a cryotherapy session, blood rushes to the sore/iced areas bringing extra oxygen and nutrients.

A

long with my new intense track program, my coach has laid out an equally intense recovery program that includes many ice baths per week. Ice baths are great but do take up quite a bit of time from picking up 30 pounds of ice, filling up the tub, sitting in the ice for at least 20 minutes, and then thawing out, which can take up to two hours depending on how cold I end up. Sometimes, it’s hard enough to walk afterwards with ice-cold, numb legs and feet, so I can never take an ice bath too close to an extreme event. While cold therapy definitely helps my recovery process and is necessary, the time it takes as well as the timing of doing it becomes challenging. A couple of months ago, I was warming up for one of my recent track meets here in Austin (anyone interested in learning more about the events can visit www.trackforlife. com). I was speaking to a friend and fellow track athlete/coach about my ice baths who told me about cryotherapy (CT), and I decided that I wanted to learn more about the two-to-three-minute cold therapy procedure. Upon reading about the benefits of CT, such as speeding up recovery, enhancing the immune system, and flushing out toxins, I was excited to try it out. Soon enough, I met with the owners of CryoStudio and set up a schedule for sessions. Since CryoStudio is open for sessions 24/7, I was able to go in at 4 a.m. prior to a flight, at 11:30 p.m. coming back from the airport, and even just a couple of hours before a track meet. None of those times would have worked for a regular ice bath! CT and the flexibility at CryoStudio allowed me to stay on my schedule and go about my business without delay from any ice bath ‘thawing’ time. CryoStudio is located in an easy access area along Bee Caves Road. The owners,

Derek and Anya, are educated and dedicated to their client’s individual needs. Having both been elite athletes, they understand the importance of recovery and the timing of the sessions. Since starting the sessions, all of my times have dropped in my races (100m, 200m, and 400m) and I am feeling strong. CT has been an amazing addition to my recovery and training program and I highly recommend CryoStudio to ANYONE. Even if you are not competing, CT has some amazing benefits that you just can’t get anywhere else in 2.5 minutes! Where else can you go for that short amount of time and have an opportunity to burn up to 500 calories while just standing, improve skin tone and smoothness, and possibly reduce the appearance of cellulite all while providing fantastic recovery properties to your entire body? Well, I am sold anyways and look forward to many more sessions! afm Special thanks to Hair Goddess(hairgoddess. net) for continual great hair design!

Kick mo’s Butt

103


Muscle Movement of the Month

Training for Water Sports and Summer Fun!

Watch the workout video Online! www. AustinFitMagazine .com

by Diane Vives, MS, CSCS | photography by Brian Fitzsimmons

M

any summer sports such as water skiing, wakeboarding, and competitive stand up paddling (SUP) require the ability to remain steady on an unstable surface created by the ski or board on the water while expressing the upper body strength necessary for movement and control. For this reason— whether you are a recreational water sports enthusiast or true water sports competitor—we aim this Muscle Movement of the Month at enhancing lower body stability to control your base of support, maintain a strong body position, and execute upper body movements with purpose.

In the fitness profession, we find that even some of the most talented athletes spend a significant amount of time in their “day jobs” in sedentary positions, which creates some weakness in the hips and core muscles. Without a proper length-tension relationship at the hips for movement, it is hard to position the body for good balance and coordination. So the first exercise focuses on strengthening single hip extension to counteract the common sitting position and then challenges that stability strength with movement of the opposite leg. This is definitely an advanced stability exercise that will enhance performance.

Single Leg Hip Bridge with Opposite Knee Tuck a. Lie on your back, arms to each side, knees bent and feet flat on the ground. b. Extend the hips until shoulders, hips, and knees create a straight line. c. March the heels just below knees to find the best foot position for support and then extend one leg with light band attached to foot. d. Maintain hip extension on grounded leg, then pull heel of band-resisted foot toward same side glutes and knee toward chest. e. Repeat on same side for set of repetitions and then switch sides. Amy White, Pediatrician

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shot on location at Body By Frame

Next, we have a single side, upper body strength movement that uses suspension training to also create a total body stability and spatial awareness challenge. Suspension straps or ropes allow athletes to position their bodies in a suspended position, thus using a portion of their own body weight to load the movement. This also requires a tremendous amount of core and joint stability to control position in space and then create the desired path of movement for the exercise. Although it sounds extreme, these single arm rows are a great choice for beginners because you can easily position the body for light to heavier loads by adjusting position of stance.

Single Arm Suspension Row a. Using a suspension strap that can be secured with one handle, begin by standing with a single arm grip and then lean back into a slight angle while body maintains straight line through heels, hips, and shoulders. b. Keep hips and shoulders parallel to the ground and pull the body up as one unit by using a single arm row, bringing wrist to ribs. c. Keep the body from turning out of position and keep plenty of space between the shoulder and ear during the pull. d. Foot position and angle of the body controls the difficulty of the exercise. Start more upright in order to master total body stability and control, and then move feet closer under the anchor to increase the load. e. Important note: in order to protect the shoulder and maintain form, always lower the body in a slow and controlled fashion.

There is no doubt that many sports, including water sports, require the ability to express strength and power by using diagonal patterns because of the body’s coiling nature that connects the shoulder to the opposite hip. This can be seen in water skiers pulling to change direction or seen in an SUP stroke pulling the board across the water. This third exercise challenges the athlete to create a strong single leg connection to the ground and then pull the weighted implement through the diagonal movement pattern, finally finishing balanced overhead in a fully extended position. Always start with very light weights to master the movement and then load progressively for strength and power.

1 Arm/1 Leg Diagonal Snatch a. Start in a single leg stance on the right foot with a light dumbbell (DB) in the left hand. b. Perform a half single leg squat, reaching with the DB just below the right knee. c. Once you reach this position, make sure the core is engaged. Then quickly extend the lower body, guiding the path of the DB diagonally and keeping the DB close to the body. Finish by catching the DB over the left shoulder with arm fully extended. d. Once you have established balance and control, slowly return to low position and repeat. e. Use a neutral back position by avoiding any excessive curving or rounding; engage the core throughout lowering and upward execution of the movement.

Bring on a great summer of water sports by supporting your body for performance and fun! afm Diane Vives, MS, is an Advisory Member of the Under Armour Performance Training Council. An internationally recognized fitness expert, she has appeared in several publications such as Women’s Health, Shape, and Muscle & Fitness Hers.

Muscle Movement

105


By the Numbers: Extremely We chose the “road less traveled” this month to focus on a few weird and unusual sports, as well as our cover topic of wakeboarding. Extreme ironing, anyone?

5

Largest wave ever surfed

80

Number of people who competed at the Extreme Ironing World Championships in Munich in September 2002

.0087

Percent chance of bowling a 300 (a perfect score)

24

Speed in mph reached by boats pulling wakeboarders

112

Speed in kilometers an hour reached by a wheel of cheese during cheese rolling, a sport played in England where a round of Double Gloucester cheese is rolled down a hill and competitors chase after it

44

Weight of a curling stone in pounds

10

The number of games simultaneously played (and won) by the top ranked chess player in the world, 21 year-old Magnus Carlsen, while blindfolded

62

Record in feet for the deepest plunge dive set during the 1904 Olympic games, the only year the sport was present at the Olympics

75

Percentage of wakeboarders who are male and age 13-24

1,214

Number of participants in the largest ever raft race, which included 607 rafts, in Bern, Switzerland

13.7

World record in seconds for the fastest ever inverted (feet first) five-meter rope climb

5

Amount of time in seconds an underwater hockey player averages underwater per play

4:43

Fastest male mile while joggling (running while juggling three objects)

6:17

Fastest female mile joggling

Rings in the Olympic logo, which contains the colors red, blue, yellow, green, and black. These were selected because at least one of these five colors appears on every flag in the world

30

The amount of time in seconds for Mike Tyson to knock out Marvis Frazier in 1985, Tyson’s quickest knockout of his career

1985

The year that Olympian Lynette Woodward was selected as the first female member of the Harlem Globetrotters

50

Length of the average dachshund racetrack in meters

17

900

50,000

51

Age of Edward Bosson, a teenager who set a world record for wakeboarding 21 miles across the English Channel between England and France

Grand prize in dollars at the 2009 World Series of Beer Pong

12,000,000

Largest first prize ever awarded at the World Series of Poker, which went to Jamie Gold in 2006

1960

The year that Abebe Bikila of Ethiopia won gold at the Olympic marathon—barefoot

Degrees of rotation (or 2.5 turns) in an aeriel turn performed on a skate ramp, successfully completed for the first time by skater Tony Hawk at the 1999 X Games

100

Score awarded to Shaun White in the 2012 Winter X Games, the first-ever perfect score given in the snowboard superpipe

420

Miles paddled by Justin DeBree in order to set the world record for Longest Stand-up Paddleboard journey

4

Number of divisions in the Austin Women’s Kickball association (Very Competitive, Competitive, Intermediate, and Beginner)

6,474

Number of geocaches found by Austin-area standings leader TreyB

2

Number of possible dodgeball national championships per year (indoor and outdoor). The Bexley Cup is awarded any team that wins both in one season

Difference in feet between the previous snowmobile world record jump (361) and the new (412), both set by Levi LaVallee

514

Length in kilometers that Igor Deranja of Croatia wakeboarded to set the world record for longest distance traveled on a wakeboard in 24 hours

18

Number of hours of 3-D coverage of the 2012 Summer X Games

Sources listed on www.austinfitmagazine.com

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Photos by tom plunkett; Zvv3ig

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AUSTIN FIT MAGAZINE

AUSTIN FIT MAGAZINE

JUNE 2012 + THE OUTSIDE ISSUE

the OUTSIDE issue

Tom Fooshee

EST. 1997 ISSUE #169 EST. 1997 ISSUE #177

Wakeboard king uncorks new tricks BY CARSON HOOKS

2012 AFM FITTEST

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OFFICIAL EVENT GUIDE

CATCH THE WAKE: Wakeboarding for the Masses JUNE 2012


June 2012 - The Outside Issue