TRIATHLON ISSUE Memphis In May course preview, profiles, training tips and more
Good Health
May 2016 Features 6
Cover Story: Triathletes of Bluff City
9
Do’s and Don’ts of Competitive Training
10
MIM Triathlon Course Preview
15
Dealing with Allergy Season
22
Choose This, Not That
Departments 4
Editor’s Letter
5
Protect your skin from cancer risks
12
Trifit: Walt Rider
13
Trifit: Dale Sanford
14
Beauty: Springtime trends
16
Trifit: Laura Mathews
18
Trifit: Casey Katz
19
Trifit: Mark Newman
20 Work It Out 24 Trifit: Doug Earthman
6
25 Trifit: Jeff Fejfar 26
Recipe: Recovery Smoothie
5
photo by Nathan Berry
Triathletes of Bluff City
Just in time for the annual Memphis in May Triathlon, some of the top local triathletes divulge how they began competing. Plus some newbies are in the mix, proving you can do anything you put your mind to.
20 14
25
3
4
Good Health
I Editor Holli Weatherington holli.weatherington@ commercialappeal.com Good Health Memphis magazine is a healthy lifestyle publication from The Commercial Appeal. Good Health is published monthly, with distribution in the newspaper as well as in strategic rack locations. All rights reserved. Reproduction in whole or part without written permission is prohibited. Copyright 2016. Contributors Emily Adams Keplinger Pete Wickham Lance Wiedower Stacey Wiedower
Photographers Nathan Berry Jason R. Terrell, cover art Designer Jasmine Hunter
Niche Executive Editor David Boyd (david.boyd@commercialappeal.com) For information on advertising, contact Amy Mills at 901-529-2213 or amy.mills@commercialappeal.com.
from the editor
n this issue, we celebrate triathletes and the amazing training they undergo to compete. The community, camaraderie and overall drive they have is inspirational, and they are the first ones to tell you that it comes from an inner passion far beyond just being the fastest. Read about some of the top triathletes in the country who live right here in Memphis, and what it takes to be a triathlon champion. Also find advice from the pros on training, and proper nutrition, as well as insight into ways to stay fit, even if you’re not a top athlete. In this issue, you’ll also find updates on skin cancer, seasonal allergies, what to buy at the supermarket and
HOLLI WEATHERINGTON Good Health Editor
a beauty beat on the latest in eye makeup trends for spring. Enjoy! To good health...
Good Health
The Skinny
5
Protect your skin from cancer risks by Lance Wiedower
Non-melanoma and melanoma skin cancers are typically found on body parts that receive more sun exposure.
N
early half of all Americans will be diagnosed with skin cancer; a staggering statistic but one that doesn’t have to be quite as scary as it seems. There are more than 1 million new cases of non-melanoma skin cancer per year. It’s so common, in fact, it’s not always part of cancer statistics, said Dr. Ari VanderWalde, director of cancer research at West Cancer Center and an associate vice chancellor of research at the University of Tennessee Health Science Center. The good news, he said, is 95 percent of cases are easily treated with surgical and nonsurgical therapies. But don’t breathe a sigh of relief just yet, especially if frequent exposure to the sun or tanning beds makes up a large part of your lifestyle. “Melanoma is a different beast,” VanderWalde said. “As far as deadly, life-threatening cancers, melanoma is right up there and the rates are going up.” If found early, it can be removed. But as with all cancers, early detection is key. Non-melanoma and melanoma skin cancers typically are found on body parts that receive more sun exposure. The scalp, face, hands and arms are the most common places for non-melanoma. VanderWalde recommended people who spend a lot of time in the sun to get checked annually by a dermatologist. Having a physician take a look during an annual checkup also can help. Self-examinations include looking at moles for changes in color
isn’t from a lifetime of exposure, but rather the intensity. People typically get it 20 years after bad sunburns, VanderWalde said. “Burning or excessive tanning leads to melanoma and it happens quickly,” he said, adding that there is an increase in young adults, particularly women in their late 20s to 40s, who are spending more time tanning. The best method of prevention is to protect your body from exposure to UV light. Even on a cloudy day, moisturizers and sunscreen should be applied because there SUNSCREEN RULES is always UV light. Use sunscreen of at least 30 SPF Sunscreen with an SPF level of Apply sunscreen on all parts of the skin exposed at least 30 should be applied to Sunscreen is better than sunblock all parts of the skin that will be Reapply if skin gets wet exposed. Wear loose-fitting clothChildren should wear sunscreen when outside ing that covers as much of the skin and shape. The best way to do that is as possible, a hat and sunglasses. And while eye melanoma does Advances have been made in through prevention. Non-melanotreating melanoma. In the past ma and melanoma skin cancers exist, cancer on the skin near the five years, nearly 10 new drugs generally are caused by exposure eyes is more common and can have been approved by the U.S. to ultraviolet rays in sunlight or in occur if not regularly covered by Food and Drug Administration. artificial methods, such as tanning sunglasses. Floppy hats that cover the face, ears and back of the neck “But it’s rearranging deck chairs beds. on the Titanic,” VanderWalde said. There also are people who have are better than ball caps that only “They’re really great and prolong genetic predisposition, particu- shield the face. It’s also important to limit time life, but we’re talking going from larly those who are fair skinned, six months to two years. We’re not of northern European ancestry or outside during the heat of the day. “If you see something on your talking about curing melanoma. have red hair or freckles. skin changing or it’s concernFrom an oncologist’s perspective, Non-melanoma skin cancer is we’re excited about melanoma caused by lifelong constant expo- ing to you, it’s important to get treatments, but our measure of sure to sun, particularly people it checked out by a skin doctor,” success is different from the pub- who work outdoors. It usually ap- VanderWalde said. “Anyone going on purpose to get a tan should be lic’s. Ours is keeping people alive pears later in life. longer.” Melanoma, on the other hand, seen annually.”
{
}
6
Good Health
From left, local triathletes Walt Rider, Laura Mathews and Jeff Fejfar
EXTRAORDINARY MEASURES Bluff City home to top triathletes By Pete Wickham Feature composite and photos by Nathan Berry
Good Health
F
or Kirsten Sass, it’s going on two decades. For Doug Earthman, it’s been just three years. The story is essentially the same. They decided to give the Memphis in May Triathlon a try — and found home. “I ran my first triathlon here in 1999, finished last in my age group,” said Sass, moments after winning her sixth overall MIM women’s title — and third in a row — last year. She can make it seven wins in this year’s 34th renewal, set for May 21-22 at Orgill Park in Millington. Her father convinced her to give this still-developing athletic art form a try, but on that long first race it wasn’t his words she heard. “Almost every runner that passed me was waving and shouting encouragement. I thought to myself ‘Hey, there might be something to this.’” Sass, from nearby McKenzie, Tennessee, may be the most decorated triathlete in the area, earning USA Triathlete’s Amateur of the Year award in 2013. Earthman, a former cross country runner at Ridgeway High School who went to Ole Miss to study engineering, took up the challenge with a buddy who was looking to get in shape. His friend came, saw, conquered and decided to try other things. Earthman got hooked, and has the potential, according to coach Dale Sanford, to be a force regionally, and perhaps nationally. “Once I started training, and saw the community and how closeknit it was … I got involved, and it took over my life,” Earthman said. “Everyone has an understanding of the passion we all share for the sport.” Sanford and Jeff Fejfar, another area coach and competitor, figure there’s a core of about 1,000 triathletes in the area, including some young rising stars like Seth Rider
ABOVE: Laura Mathews, a USA Triathlon Age Group National champion, and her coach Jeff Fejfar, who also is a USAT Sprint National Champion, get in a run. RIGHT: Mark Newman is a Ironman 70.3 Age Group World Champion.
and Laura Mathews. But still nowhere near what you find in California, Florida or the Northeast. Fejfar and Mark Newman do have national and world championships on their resumes. There also are veterans like Sanford, Walt Rider, Lesley Brainard and Nikki Balderson, who are national and world-class triathletes. Several area teams — The Memphis Thunder, Terrapin Racing, Los Locos and The Journeymen, represent at area and national events. “Per capita, I like to tell people we do pretty good for an area that is routinely at the top of the ‘Most Overweight’ lists,” Fejfar said. Sanford sees a couple of motivations that draw athletes to triathlons. “Either they need something competitive to replace the sport they used to compete in … or bore-
provided photo
dom has set in and training for three sports (swimming, cycling and running) takes the monotony out of it.” He said it does take a degree
of dedication and organization of one’s training schedule “since you’re likely to have 9-14 different workouts a week.” An understanding family helps, too.
7
8
Good Health
Walt Rider has been competing in triathlons since his late 20s. He competed in the Ironman World Championship in 2012. At 63, he is looking forward to qualifying for the next Ironman World Championship in 2017.
And there are those elite athletes who compete in Ironman and Half Ironman competitions, which cover 70 to 140 miles total. “Elite competitors have the ability to make themselves hurt really bad and continue to push through,” Sanford said. “The ones who can suffer the most win.” But Sanford and Fejfar say it doesn’t take that kind of commitment to give triathlons a try. “To get ready for a sprint triathlon, someone who’s in relatively good shape can get ready in eight to 12 weeks and finish a sprint triathlon — even if their swim is a dog paddle,” Fejfar said. Top competitors can drop serious cash, especially on bicycles. But Sanford said “anyone with a swimsuit, a working bike and
decent running shoes can get out there and see what it’s like.” The MIM Triathlon has been the anchor that has helped fuel interest in the sport locally, no small source of pride for race director Pam Routh. “Being one of the oldest continuous events in the country has helped grow the sport in the area,” Routh said. “Probably the biggest boost came when it became an Olympic sport in 2000, but we’ve had great competitors, run good events and that’s helped build the grassroots here.” After moving the race back to Millington after seven years in Tunica, Routh is working to rebuild the event in terms of entrants (700 last year) and sponsorship. There will be no pro division again this
year, opting for a $5,000 Amateur Challenge pool for those who compete in both Saturday’s sprint triathlon and Sunday’s Olympic distance race. Routh has worked aggressively to increase interest with a series of offseason clinics in the area to grow skills and awareness. There will be more clinics on race weekend, and Routh has considered adding a kids triathlon in the future. “There are lots of reasons people may not want to give this sport a try, most have to do with the swim,” Routh said. “But even if you’re not good at one of the three sports, we have a relay division where you can join a team, do what you know, and get yourself around the event to see if you’ll like it.”
“There are lots of reasons people may not want to give this sport a try, most have to do with the swim. But even if you’re not good at one of the three sports, we have a relay division where you can join a team, do what you know, and get yourself around the event to see if you’ll like it.” -Pam Routh, race director
Good Health
DO’S AND DON’TS OF TRAINING FOR COMPETITIVE SPORTS by Dale Sanford photo by Jason R. Terrell
DIET/NUTRITION DO: Test different types of fuel (whole foods, gels, bars) and sports drinks. Everyone’s stomach and tastes are different. Also make sure you test your fuel sources at race intensity because it changes everything for a lot of people. Most people can’t handle a lot of sugar when their heart rate is through the roof. DON’T: Try a new fuel/hydration source on race day. This is possibly the worst race day mistake you can make. SLEEP DO: Get plenty of good sleep two nights out from a big race. Chances are, you won’t sleep well the night before and you will get up early, so try and bank some sleep the two days before the event. DON’T: Ignore your body when you are having trouble sleeping. That usually means you need to dial back your training for a few days, get in some good recovery and unload a lot of accumulated fatigue. BODY CARE DO: Make sure you take care of your feet. Clip those tree climbing claws, pop the blisters and keep those puppies dry. Your feet are your major point of contact and they take a beating. DON’T: Try to string out a pair of running shoes for too long. Most get 200 to 300 miles tops before they need replacing. Worn out shoes don’t provide the cushion and/or support you need and can be the cause of common running-related injuries. They still can feel oh-socomfy, but they aren’t doing the job anymore.
TRAINING SCHEDULE DO: Develop consistency in your training before you add frequency. Then after you can stay consistent, add some more frequent workouts. Once you are consistent and frequent, then you can focus on some duration, or going longer, as they say. Also, take the time to develop proper sport specific skills and speed before you decide to “go long.” DON’T: Forget to recover every three to four weeks. This basically means cutting your total training to 50 to 60 percent of what it’s been and keeping everything nice and easy. You only gain fitness when you rest. This is the No. 1 mistake new triathletes make. MENTAL FORTITUDE DO: Make sure you are having fun with your training and racing. Many triathletes get so caught up on wanting to achieve their goals, they forget to take the time to realize how far they have come. Or they dive right into a huge endeavor like an Ironman and they “learn to hate” training pretty quickly. I hate seeing people get into and out of triathlon because they bit off a big hunk from the gun. Triathlon is an awesome lifestyle, and training is the journey. You have to enjoy the ride or there are a lot of other ways to stay fit. DON’T: Be afraid to push yourself and work on your mental toughness. Triathletes are inherently very good at enduring, but the ability to go deep into the “pain cave” while your body is still working for you and not against you is what separates the middle of the pack and the podium finishers.
SUPPORT SYSTEM
DO: Find a group of likeminded people to train with. The endurance community in the Mid-South is phenomenal and there are always people willing to help hold you accountable, push you, and pick you up when you need a ride after getting a double flat in the middle of nowhere. DON’T: Be afraid to try a new training group once you feel like you can be pushed a little more. I’m not saying ditch your friends, but if you want to get faster, strap on some steaks and throw yourself to the wolves. Even if you can’t keep up the first day, the goal is to get a little farther with them each week and you will invariably get faster.
Dale Sanford is a triathlon coach at BPC Performance Coaching. 901-308-7272 buildpeakcompete.com
9
10
Good Health
MEMPHIS IN MAY TRIATHLON Course Preview nmr by Pete Wickham
S
umming up the challenge of the venerable Memphis in May Triathlon course in Millington takes just a few words: respect the run — or the rollers. After a bracing 1,500-meter spring swim in Casper Lake and a fairly uneventful 40 kilometers on the bike in and around the Navy base, the field gets to experience a pastoral 10-kilometer run through the Millington countryside. While it’s not a deal where they cue up the banjos from “Deliverance,” an unsuspecting competitor can quickly discover this course is decidedly backloaded. “There are only a couple of little rollers on the bike course, and the hardest thing you might have to deal with is a headwind during that part of the race,” said Dale Sanford, with BPC Performance Coaching. He finished fifth in last year’s MIM Triathlon, and coached men’s overall champ Bennett Isabella of Minnesota. “Then you get into the run, and while it’s very pretty, you deal with a lot more rolling country and it gets decidedly more challenging.” Jeff Fejfar, another veteran MIM runner and coach, said early-race pace is everything. “You have to respect the run, and make sure you haven’t spent too much energy before you get to it. Keeping a good steady pace through the swim and the bike [ride] is crucial so you have enough left to tackle the hills.”
MEMPHIS IN MAY TRIATHLON RACE DISTANCES SPRINT Saturday, May 21 Swim 1/3 mile Bike 12 miles Run 3 miles OLYMPIC Sunday, May 22 Swim 1,500 meters Bike 40 kilometers Run 10 kilometers
has 22 turns, and becomes more technical.” Both coaches say they prefer the Millington course to the largely flat terrain the race covered during its seven-year run in Tunica, which ended when Harrah’s closed its casino-resort facility after the 2014 event. “It was very flat, and you were very exposed to the elements,” Sanford said. “It was no fun biking in thunderstorms, or against a howling wind. If it was a hot day, you’d see a general meltdown.” “It’s a more laid-back feel in Millington,” Fejfar said. “There’s more of a family atmosphere and more variety to the terrain. It’s an interesting course.” Routh said the scenery is one of her selling points as she prepares for the event’s 34th renewal on May 21-22, and continues to rebuild an event that in past years drew as many as 1,500 participants. “It’s a very pretty course. You pass nice farmland, horses, the lake at Orgill Park. People enjoy that,” she said, but added that Blair Ball Photography weather can still play a big factor. “Some years, the heat and huLaura Mathews gets out of the water after the swim portion of the midity levels are gracious, and triathlon during last year’s Memphis in May race. others they’re kind of hard on There also is an X-factor that “If we run through the base, you. Someone coming from Chiwon’t be known until a couple of there are only nine turns and cago or Minnesota can face a real days before the race is actually lots of long straightaways, where test dealing with the heat.” held. Depending on Homeland Se- dealing with the wind is the only Register for the Memphis in curity alert levels at the moment, potential problem,” race direc- May Triathlon online at runsignthe bike course can run through tor Pam Routh said. “If we have up.com/Race/TN/Millington/ the Navy base or around it. to go around the base, the course MemphisInMaySprintTriathlon.
Good Health
11
12
Walt Rider 63
Good Health
#trifit
thrill of competition
Retired
SPORT Endurance sports
SUPPORT My wife, Mary, of course. I would have a hard time reaching any of my goals without her support. My four sons also are very supportive.
WHY DID YOU BECOME A TRIATHLETE Back in the late ’70s I found myself looking for a new adventure and discovered triathlon. I have competed for over 35 years and the thrill of the competition has never faded.
AGE YOU STARTED COMPETING Late 20s ROLE MODEL My youngest son, Seth, has amazing work ethic and such determination.
GREATEST ACCOMPLISHMENT Competing at the 2012 Ironman World Championship in Kona, Hawaii.
FAVORITE TRIATHLON EVENT Cycling COMPETITION/FITNESS GOAL I am preparing for 2017 when I age up to the next age group. My goal is to earn my spot to Kona again.
FAVORITE GEAR My Hoka running shoes and my Mavic cycling shoes.
FAVORITE WORKOUT SONG Anything by Journey (showing my age).
NOBODY KNOWS I am a huge fan of pastries. Any time we visit a new place, I always look for the local bakery.
FIT TIP Hard work pays off. Be consistent. FAVORITE HEALTHY SUBSTITUTE FOR A TREAT I do not substitute when it comes to dessert. I am very fond of dessert.
GUILTY PLEASURE Chocolate NEXT UP I am focused on qualifying for the 2017 Ironman World photo by Nathan Berry
Championship so I will be selecting the most appropriate qualifying races toward the end of the season.
Dale Sanford32 Good Health
#trifit
athlete for life SPORT Triathlon/cycling
Sport performance/triathlon coach
SUPPORT My wife. I’d never be where I am today without her. WHY DID YOU BECOME A TRIATHLETE I have been a competitive athlete all my life in different capacities. I continue to compete because I absolutely love the environment that surrounds triathlon. It’s the only sport I know where the last finisher gets more cheering than the winner.
AGE YOU STARTED COMPETING I started when I was 23. ROLE MODEL Hands down my Pops. He taught me everything I know about commitment, work ethic and being self-sufficient without saying a word.
GREATEST ACCOMPLISHMENT It was nice being recognized as a USAT All-American, but as a cyclist, I hold informal awards like “fastest Memphis in May bike split five years running” close to my heart.
FAVORITE TRIATHLON EVENT If it has pedals, I will race it. FAVORITE GEAR Trek Speed Concept Tri Bike, Renn Disc Wheel, SpeedPlay X5 Pedals, Bell Javelin Aero Helmet, Giro Cycling Shoes, Altra Running Shoes, Nimblewear tri suit, HUUB wet suit/swimskin, and a Garmin 920XT GPS watch
NOBODY KNOWS When I wasn’t playing sports, I used to breakdance in high school. Adidas track suit, linoleum floor, the works. I can no longer, but I still have some tumbling skills.
FIT TIP Take the time to properly build speed and sport-specific skills before you decide to train for a longer event. Spend your first couple seasons learning to be fast and efficient.
GUILTY PLEASURE I enjoy a good craft beer. The more complex the better. NEXT UP The USAT Off Road Tri National Championships and then Memphis in May Amateur Challenge.
LIFETIME GOAL To one day be the oldest competitive triathlete in the country. I want to be that guy the race directors have to keep the course open for him to finish. I mean, you can’t kick the oldest triathlete in the country off the course, right? photo by Jason R. Terrell
13
14
Beauty
Good Health
Feelin’ BLUE
Freshen up your look with these springtime trends
by Stacey Wiedower
I
t’s springtime — not the time of year to get the blues, right? Wrong. This spring, everything’s coming up bluebell. Or sapphire. Or aquamarine. “I think that if anybody’s going to try anything new this spring, it’s blue eye shadow,” said Kendrick Simpson, a makeup artist with Mona Esthetics who also works freelance and contracts with Juve Salon Spa. “Blue is what it’s all about for spring this year.” GLAMOUR GIRL On the runway, designers are moving away from the fresh, dewy, no-mascara look that’s been prevalent in recent years and amping up the drama with electric eyes and long, twiggy lashes. It’s a ’70s flashback, built for a new millennium. “Lilac blues, marine blues and lots of shimmer in these blues,” Simpson said. “Think Studio 54 with winged hair and big platform shoes and glittery blue eye shadow.” TONED-DOWN TRENDY If “look at me” isn’t your typical makeup mantra, you can incorporate the color into your daily cosmetic routine in more subtle ways. Sam Colvin, an esthetician at Gia Marina who’s known for creating a fresh, natural face, said indigo liner and navy shadow are two products to pick up if you’re seeking a subtle, on-trend change. Or you could channel the ’80s and go for a kick of blue mascara, added Simpson. “You could do a bronze-colored eye and throw on some blue mascara with it,” she said. “It’s fun when the light catches it and people see, oh, that’s blue.” FUN AND SUN-KISSED Speaking of bronze, the sun-kissed metallic shade also is on trend for lids this spring. Shades of brown from shimmering bronze to suede-textured taupes are heating up along with the temps. “Taupe shadow sounds really drab and boring and something you’d want to steer away from, but this is not your mom’s brown eye shadow,” Colvin said. “Formulas with a suede-y texture look really pretty.”
PRETTY IN PINK Sunset colors are also hot, added Simpson. Pinks, roses and peachy tones applied rainbowstyle are a fun way to say welcome to summertime. “Pink on the lid, rose in the crease and a peach color under the brow makes a really beautiful, soft, getting-ready-for-suntan-weather kind of look,” Simpson said.
LUSH LASHES Thick, lush lashes and brows are all the rage this spring — and don’t be afraid to go faux. “I’m a big advocate of a strip lash,” said Colvin. “I think it’s a really awesome way to add drama without adding more makeup. You can keep your makeup super clean and simple and put on that lash, and it adds a whole other element.” In fact, Simpson added, “everybody feels prettier” with an amplified lash. “It feels sexier, it feels more fun,” she said. “Ninety-nine percent of girls would love to have more lashes.”
Good Health
15
Dealing with Allergy Season Compiled by Holli Weatherington
A
choo! It’s undeniable — when the trees begin to flower, the pollen will shower. The sound of birds chirping becomes drowned out by the sound of people coughing, sneezing and sniffling. Memphis is No. 2 on the 2016 WebMD list of the top 10 worst cities for spring allergies (Jackson, Mississippi, being No. 1) and with all the green muck on the cars and streets, it’s easy to see why. Allergic rhinitis, commonly known as hay fever or just allergies, affects about one in five people. Symptoms include sneezing, runny or stuffy nose and postnasal drip and can lead to increased snoring, sleep disturbance, sinus infections and fatigue. Sound familiar? Unfortunately for many people it is a daily struggle. Allergist Dr. Greg Hanissian gives us a rundown and how to find relief. Allergic rhinitis can be present year-round due to indoor allergens, such as dust mites or animals and outdoor allergens like molds. For many, symptoms will increase with seasonal pollen exposures. Pollens are made by wind-borne pollinating plants and typically not from flowering, insect-pollinated plants. These pollens are produced by trees during the spring, grasses in the summer and weeds in the fall. Illness due to allergies is becoming more common and has a tremendous financial burden for sick visits, medications and lost productivity due to missed school and work, especially in situations where allergies develop into allergic asthma. Allergic asthma happens when we breathe in allergens, leading to coughing, wheezing and chest tightness. Reducing Exposures Reducing exposure to nasal and chest allergies starts indoors. Dust mites, the main allergen in dust, are
microscopic creatures that thrive in humid environments where humans live. They are present in bedding, including pillows, upholstered furniture and carpeting. Fortunately, there are numerous techniques to reduce dust exposure. One of the most helpful techniques is to fully encase pillows and mattresses with dust mite-proof zippered covers before dressing them in sheets and pillow cases. Find ones that are 100 percent cotton and breathable. Pets should be groomed regularly and limited to a few rooms of the house. Sleeping with pets is discouraged to limit exposure to their dander and other allergens they may have pick up. Outdoors, a grass or mold-allergic individual should wear a mask when doing yard work. See the Doctor Your allergist can perform allergy tests with scratch testing where a light plastic pick is touched to the skin and results are available within 15 minutes. Occasionally intradermal testing is helpful, in which a few tiny injections are made on the top layer of skin to fine tune the scratch testing. Treatments Treatments are becoming more accessible, including over-the-counter, daily non-sedating antihistamines (like cetirizine, fexofenadine, or loratidine) and corticosteroid nasal sprays (like fluticasone or triamcinolone). For the most effective long-term control for moderate to severe allergies, immunotherapy in the form of allergy shots is the best option and can reduce allergen sensitivity to an array of environmental allergens. Shots can offer the chance for a reduction in symptoms that may last years after the therapy has been discontinued. Newer treatments for people sensitive only to
grass or ragweed is available in the form of a tablet that can be placed under the tongue daily for a year, or for the three months prior to the season, then continued through the season.
For more information on testing and treatment, consult your allergist. HANISSIAN ALLERGY 901-751-9696 memphisallergist.com
16
Good Health
#trifit
going pro
Laura Mathews
SPORT Triathlon
Ecology major at Rice University interested in marine biology and conservation
22
SUPPORT My family and my coach, Jeff Fejfar. WHY DID YOU BECOME A TRIATHLETE I swam for a year in college and I signed up for my first race after the season ended to help motivate me to work out every day. I found that I am much more successful at triathlon than swimming and I continue to compete because I love it. I want to compete professionally.
AGE YOU STARTED COMPETING 19 ROLE MODEL The people who have jobs and still are serious about training for and competing in triathlons.
GREATEST ACCOMPLISHMENT I won my age group at USA Triathlon Nationals in 2014 and then again in 2015. I was second in my age group at ITU World Championships in 2015.
FAVORITE TRIATHLON EVENT I like them all. I grew up as a swimmer so that’s probably my best event, but as my biking and running improve, I am enjoying those events more and more.
COMPETITION/FITNESS GOAL I want to win at USA Triathlon Nationals again this year, as well as winning the World Championships this year.
FAVORITE GEAR I cannot train without my Garmin watch and Asics running shoes. I also love my Normatec recovery boots.
NOBODY KNOWS When I was 4 years-old, I decided I didn’t like my name. I insisted everyone call me Sarah. The preschool teachers at Grace St. Luke’s, everyone at Idlewild church, and my friends all called me Sarah for several years. Many didn’t know my real name.
GUILTY PLEASURE I like ice cream, frozen yogurt and frosting, but I rarely eat any of it.
NEXT UP I will be racing both the sprint and Olympic races at the Memphis in May triathlon.
photo by Nathan Berry
LIFETIME GOAL I have been in two Elite Development races, and have earned my professional license in both of them. Right now I’ll concentrate on school and after I finish receiving my undergraduate degree, I want to be a successful professional athlete and qualify for the World Championships in whatever distance I find that I am best at.
Good Health
17
18
Good Health
#trifit
beat your best
Casey Katz28 Dietitian
SPORT Triathlon, road cycling, running
SUPPORT Triple D Support Team: Dad; fiancé, Derek; and coach, Dale Sanford. WHY DID YOU BECOME A TRIATHLETE I dove into triathlons about six years after starting to run with my dad. It’s a never-ending challenge to get fitter, faster and stronger in each discipline and each distance.
AGE YOU STARTED COMPETING I was 24 when I finished my first triathlon. ROLE MODEL My sister-in-law (and my matron of honor), Yvette, has always been someone I have looked up to and been able to talk to. She knows how we crazy Katzs work and how to bring us back down to Earth.
GREATEST ACCOMPLISHMENT My greatest accomplishment as a triathlete has to be my finish at Ironman Chattanooga in 2015. I felt strong and steady and ran a 3:55 marathon at the end of an Ironman.
FAVORITE TRIATHLON EVENT I like to think about triathlon as one sport instead of three because they all depend so heavily on each other. For me, it is probably a tie between the bike and the run.
COMPETITION/FITNESS GOAL Qualify for Kona. Beat all the boys! FAVORITE GEAR My bikes. They are all beautiful and fast. NOBODY KNOWS I hate frogs. They are slimy, jumping, evil creatures that should be eliminated from this earth. They terrify me.
FIT TIP Consistency is key. When you are active, don’t think, “I can eat whatever I want.” Think, “What should I eat to fuel my performance?” Let the foods you eat maximize your performance, not hinder it.
GUILTY PLEASURE If it’s hot, definitely a big Dos Equis amber beer. If I’m having a fluffy blanket and pillow night in with the cat: wine and some kind of fancy cheese.
NEXT UP Ironman in 2017 where hopefully I will qualify for Kona. This year, I’ll race Memphis in May’s amateur challenge, a lot of regional cycling races, and several other local sprint and Olympic distance races.
LIFETIME GOAL I want to continue to compete in triathlons as a lifelong photo by Jason R. Terrell
experience. I don’t feel like it is something you grow out of; you love it forever.
Good Health
#trifit
for the love of sport
19
Mark Newman53 FedEx pilot
SPORT Triathlon/running SUPPORT This is easy — absolutely my family. WHY DID YOU BECOME A TRIATHLETE I was a competitive runner my entire career until I was in my mid 40s. I still compete for the love of the sport/competition and staying fit. It sets a great example for others, especially my kids and the boys cross country team I coach at St. George’s Independent School. They see what can be accomplished through hard work, mental strength, persistence and believing in yourself.
AGE YOU STARTED COMPETING Running: sixth grade. Triathlons: age 47. ROLE MODEL My parents have been the best role models I have ever had. Also, my grandfather was the one who reinforced those attributes and ingrained them into my core. He really shaped me into the person I am today.
GREATEST ACCOMPLISHMENT Winning my age group at the Ironman 70.3 World Championships in 2013.
FAVORITE TRIATHLON EVENT Running COMPETITION/FITNESS GOAL Win my age group at Kona (Ironman World Championships)
FAVORITE GEAR My HED disc wheel and my Brooks ST racing flats. NOBODY KNOWS I love to laugh. Also, my kids and I share a huge mutual love of college football. We meet at games all over the southeast and make sure we are done with our chores and workouts by noon on Saturdays.
FIT TIP Don’t go out too fast. Rare is the athlete who said after a poor race, “I went out too slow.” Always compete with grace and humility, and respect your competitors.
GUILTY PLEASURE All desserts, mostly chocolate cake and my wife’s chocolate chip cookies. Oh, and a good red ale.
NEXT UP Some shorter races this spring and the ramp up to Kona in October. LIFETIME GOAL I have been fortunate to achieve many goals. I was a four-time state track/XC champion in high school, a conference track champion in college, a three-time Olympic Trials marathon qualifier and have competed in numerous triathlon world and national championships. My final goal is to win my AG at Kona. photo by Jason R. Terrell
Work It Out
20 Good Health
AGILITY & FLEXIBILITY:
KEYS TO HARDCORE TRAINING
Lateral lunge
l
Take a deep step to the side and drop into a squat position with the other leg straight, to the side. Make sure knees are behind toes. Use a medicine ball for extra resistance. 10-15 reps on each side. w
V-up with alternating legs Lay flat on the floor with arms and legs stretched out. Lift into a sit up bringing one leg up and lifting hands forward to touch your toes. Go back down. Do the other leg. Repeat, alternating legs. 10-15 reps per leg.
Stand on a stepper or sturdy box and drop your foot below the box, making your hip shift downward. Raise foot above the box to make the hip shift upward. 10 reps, repeat other side.
w
T
raining for a triathlon is serious work, but the nonstop pounding on the body requires a level of strength and flexibility that cannot be gained by training alone. A strong core and flexible hips are vital to reduce the cumulative stress on the joints during long runs and multiple days of exercise. The crew at BPC Performance Coaching demonstrates some of their non-training day exercises that help strengthen the core, hips and legs — all which help the body sustain and maintain itself through the long runs, swims and rides of triathlon training.
Hip hitch
l
Compiled by Holli Weatherington Photos by Jason R. Terrell
Good Health
21
w
Single leg dead lift l Using a kettle bell or dumbbell, hinge at hips while lifting one leg behind you and reaching down with your weight in the opposite hand. All movement is at hip. Keep abs pulled in tight and back strong. 10-15 reps on each side.
Giant arm circles
l
Single leg bridge
Stand with feet hip-width apart holding a medicine ball in both hands. Keeping abs tight and feet grounded to the floor, bend to one side. Lift ball in a circular motion over head. Then rotate down to the other side, completing a full circle. 10 reps. w
Lay flat on floor. Lift your pelvis into the bridge position. Lift one leg up and lower, holding the bridge position. Repeat sequence with other leg. 10 reps per leg.
22 Good Health
CHOOSE THIS, NOT THAT by Emily Adams Keplinger
At the Supermarket
S
upermarkets, grocery stores and specialty food stores all promote healthy choices when it comes to food, but how do you know what’s really the best choice for you? We asked two local nutritionists to help sort out the best choices for four of the most common food issues: organic foods, gluten sensitivity, glycemic issues and healthy fats.
WHEN BUYING ORGANIC FOODS
Choose THIS: organic strawberries
Not That:
organic pineapple
IF YOU HAVE GLYCEMIC ISSUES
Choose THIS:
beans, sweet potatoes, apples, peas, lentils, oats and bran flakes
We’ve all heard that eating fruits and vegetables is good for you, but they are not created equal. A list called the “dirty dozen” includes fruits and veggies with the most pesticides. They are: apples, peaches, nectarines, strawberries, grapes, celery, greens such as kale, spinach and collard greens, sweet bell peppers, cucumbers, cherry tomatoes, imported snap peas and potatoes. So buying these foods grown organically will lessen your intake of pesticides. As an easier-to-remember rule of thumb, nutritionist Alaina Ward advises choosing organically grown foods with thinner skins such as strawberries, grapes, peaches and cherry tomatoes as opposed to thicker-skinned foods such as avocados and bananas. Fruits and veggies grown with the least amount of pesticides and therefore safer to choose, even if not grown organically, include: avocados, sweet corn, pineapples, cabbage, onions, asparagus, mangos, papayas, kiwi, eggplant, cauliflower and sweet potatoes.
Not THAT:
frosted cereals, milkshakes, candies, cookies, other sweets
“An additional benefit of these healthy choices is that low glycemic index foods will keep you feeling full longer throughout the day,” said nutritionist Carolyn Nichols. “For protein and fiber, without the added sugars, choose nut-based snack bars instead of heavily processed grain or granola-based bars,” advised Ward.
Good Health
FOR GLUTEN SENSITIVITY
Choose THIS:
whole grains and beans
Not THAT:
pasta, bagels, muffins
“Gluten is a protein found in wheat and grains,” said Nichols. “Most of the population can handle gluten, so a diet that restricts gluten is not a good weight-loss strategy. If a person is sensitive to gluten, they can still get the necessary nutrients in their diet because there are more gluten-free products now than ever before.” “In making your own recipes, choose flours made from nuts, beans and seeds such as almond flour or buckwheat flour,” added Ward. WHEN BUYING HEALTHY FATS
Choose THIS:
avocados, eggs, olive oil, nuts, and nut butters
Not THAT:
packaged chips, fries or full-fat ice cream
“Fat is one of the necessary nutrients our bodies need to stay healthy,” said Nichols. “It helps with vitamin and mineral absorption and adds flavor to our foods. A diet which includes healthy fats is a great way to add staying power to meals to prevent us from overeating later on in the day.”
ABOUT THE NUTRITIONISTS
Carolyn Nichols is the Nutrition Education Coordinator for Church Health Center in Memphis. Alaina Ward, MS, RDN, CSP, LDN, is president of Nutrition Therapy of Memphis.
23
24 Good Health
Doug Earthman
#trifit
pushing limits
28
Business development/engineering for Geotechnology, Inc. SPORT Triathlon/running/cycling
SUPPORT My family and friends have always been very encouraging and supportive of my fitness journey.
WHY DID YOU BECOME A TRIATHLETE I registered for my first triathlon in 2013 as one of my “bucket list” goals. I was instantly hooked and have been training and racing ever since.
AGE YOU STARTED COMPETING 25 ROLE MODEL My dad has always been my role model. He is a very smart, tough man who has shown me the meaning of hard work.
GREATEST ACCOMPLISHMENT Last year, I qualified for and competed in the 2015 Ironman 70.3 World Championships held in Zell-am-See, Austria.
FAVORITE TRIATHLON EVENT Running. Most people struggle and fall apart with the run, but that is where I excel the most.
COMPETITION/FITNESS GOAL I am an extremely competitive person by nature. I strive to be the best I can be fitness-wise, so I can finish strong in every competition.
FAVORITE GEAR I do not know what I would do without my Garmin 920XT Multisport watch and my Specialized Shiv (bike).
NOBODY KNOWS I ate frozen Totino’s pizza every day for breakfast in high school. FIT TIP Consistency is key. One must regularly adhere to a healthy diet and exercise regimen, even when it gets tough.
FAVORITE HEALTHY SUBSTITUTE FOR A TREAT I eat a lot of fruits and veggies when I am craving something unhealthy. Fortunately, I am not a picky eater. You just have to get creative.
GUILTY PLEASURE Taco Bell. If you haven’t tried the new Quesalupa yet, you definitely should.
NEXT UP I will be competing in the Memphis In May Triathlon. LIFETIME GOAL I want to be the best athlete I can be, so I will continue to push my own photo by Jason R. Terrell
physical limits and pursue the sport as long as I can. At some point, I would like to qualify and compete at the 140.6 World Championships in Kona, Hawaii.
#trifit
wheels to the road
Jeff Fejfar
FedEx pilot, triathlon coach at Mid-South Multisport Endurance Coaching and Endurance Corner
39 Good Health
SPORT Triathlon and cycling TEAM Memphis Thunder Racing Triathlon Team/MarxBensdorf Cycling Team
SUPPORT My wife, Wendy. She has always helped me to be my best, both in sport and life.
WHY DID YOU BECOME A TRIATHLETE Initially it was just on a whim when I tried the Prairie Life Fitness Center Indoor Triathlon in 2006. I fell in love right away, bought a bike and haven’t looked back. Now, I just enjoy staying fit and looking to see how far I can push my performance.
AGE YOU STARTED COMPETING 30 ROLE MODEL In sport, my friend, coach and professional triathlete, Justin Daerr. He is one of the most humble “fast” guys I know and has put in a tremendous amount of work and dedication to get to where he is now.
GREATEST ACCOMPLISHMENT Winning my second USA Triathlon Age Group Sprint National Championship title in 2013 has to be up there. Also, qualifying and racing at the Ironman World Championship in Hawaii was incredible.
FAVORITE TRIATHLON EVENT Cycling. I just love going fast and exploring on two wheels. I even have a fold-up travel bike I take with me on trips around the country to get out on the open road.
COMPETITION/FITNESS GOAL I want to be doing
photo by Nathan Berry
FIT TIP Consistency over time trumps just about everything else in the training world.
this 10, 20 or 30 years from now. Being fit enough that I can do just about any activity that intrigues me.
GUILTY PLEASURE Craft beer
FAVORITE GEAR Trek Speed Concept and Emonda
consisting of four triathlons over three days.
bikes (again, I love cycling).
NOBODY KNOWS My senior year of high school, I did not make the soccer team at tryouts, but my mom called the coach and convinced him to put me on the squad.
NEXT UP American Triple-T, a three-day stage race in Ohio, LIFETIME GOAL I would like to go back to Kona again when life slows down a little and I can focus on racing Ironman distance events. I also think it would be pretty cool to try and win a USAT National title in every 5-year age group as me.
25
Recipe
26 Good Health
FUEL FOR A TRIATHLETE: RECOVERY SMOOTHIE
by Casey Katz
done by training or racing. Bananas are rich in potassium, an electrolyte that is easily lost in hat you eat is as important as sweat during events. how much you eat, and when Flaxseeds are a great source of you eat it. Recovery is vital Omega-3’s which fight inflammato your fitness goals because you tion and can help you recover faster. cannot make gains without giving Spinach has a mild flavor and your body a chance to rest. Maxieasily can go undetected (at least mize your recovery with sound in taste, not so much in color) in nutrition. smoothies. Spinach is a nutritional powerhouse. It provides antioxiEASY BERRY RECOVERY SMOOTHIE dants, phytonutrients, vitamin K for bones and iron for red blood cells. Ingredients Greek yogurt contains more pro• 1 cup frozen berries tein than regular yogurt and is • 1 medium banana Nutrition Facts used as the main protein source of • 1 tablespoon of ground flaxseeds 450 calories this shake. Milk products contain • A few spinach leaves 24 grams of protein; 70 grams of whey protein which is made of a • 6 ounces low-fat greek yogurt lot of branched-chain amino ac• 1 cup skim milk or low-fat soy milk carbohydrates; 6 grams fat ids (BCAA’s), which help stimulate Berries are full of antioxidants muscle protein synthesis. So your Directions Mix together in a blender and enjoy. which help repair muscle damage muscles start recovering quicker.
W
DO’S and DON’TS
DON’T: Eat seven breadsticks, butter spaghetti noodles, two beers, and tiramisu the night before a race and call it carb-loading. That’s just binge eating in disguise. DO: Eat a lunch and dinner rich in carbohydrates, moderate in lean protein, the night before a race. This will top off your muscle glycogen stores. DON’T: Think carbohydrates are only in bread form. DO: Realize sweet potatoes and other starchy vegetables and fruits are great sources of carbohydrates that provide important vitamins and minerals DON’T: Try new race nutrition on race day. DO: Practice nutrition fueling strategies with your training plan. DON’T: Forget to hydrate. DO: Hydrate with beverages other than alcohol.