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BUCKET OF HOPE Junior Golf Tour

Local teens raise money to fight cancer PG. 13 vol. 01 no. 04 APR 09


Spor ts, fitness, adventure... a Madison way of life

Mitch Henck

Jeff Kaiser Stu Grendahl

What can these guys teach you about your golf game? Dick Bennett Bob Lindmeier

Check out their opinions of this season’s new drivers. PG. 8

Raising an athlete

5 Points for Parents PG. 27

Foundation for fitness Kenny Gales lays out the three building blocks to start and maintain a healthy lifestyle PG. 28



Starting Lineup FEATURES 08

Driver’s Ed Five local golfers-in-the-know take seven model drivers out for a spin and let you know which ones make the grade. Kyle Mellon

10 + Diamond in the Rough 13 + Bucket of Hope Junior



Legacy on the Lakes Badger rowing continues its tradition of competitive and scholastic excellence.


Cycling the MadCity The routes and resources to get you rolling. James Edward Mills

Game Plan DEPARTMENTS Fierce Competition


The Method Behind Derby Madness Fans share why they’re addicted to the Mad Rollin’ Dolls. Sarah Schilling

Cover photo by Joseph Henricks.

Sue Klamer

From left to right photo of Mitch Henck, Bob Lindmeier, Dick Bennett, Jeff Kaiser, and Stu Grendahl Photographed by Joseph Henricks

nth-degree Adventures


CYCLING Share the Road

Final Score IN EVERY ISSUE 04

Know the answer. Win big.

How to cycle safely around town.


UW men’s lacrosse club has a record worthy of varsity status Kyle Mellon + Sarah Schilling


Jim Bruskewitz

Very Nearly Varsity


Healthy @ Home


Yamaris Donis


Jason Powless

PEP TALK What’s Your Story? Invent a new, positive story about yourself.

TENNIS: Does Practice Make Perfect? How to challenge yourself outside match time..

Elisabeth L. Norton & Hanna B. Roth

Fit Kids


Five Points for Parents of Young Athletes Tips for the budding athlete in your house. Tracy Kruzicki



Mad Dash Champion’s Corner


Three Building Blocks for a Healthy Lifestyle Combine flexibility, core strength and cardio for a head start to Healthyville

28 + Champion

Pointers for a productive golf workout.


To Stretch or Knot to Stretch? Making time for flexibility.

GOLF: Perfect Your Practice John Dingle



in the Making

Sports, fitness, adventure... a Madison way of life

TRIVIA PUBLISHER Kyle Mellon, EDITOR Sarah Schilling, CREATIVE DIRECTOR Jennifer Walker, CONTRIBUTING WRITERS Jim Bruskewitz, John Dingle, Yamaris Donis, Kenny Gales, Sue Klamer, Tracy Kruzicki, Kyle Mellon, James Edward Mills, Elisabeth L. Norton, Jason Powless, Hanna B. Roth, Sarah Schilling CONTRIBUTING PHOTOGRAPHERS Joseph Henricks ADVERTISING DESIGNER Cathy Baer TO SUBMIT AN ARTICLE OR PHOTO FOR CONSIDERATION, send your submission and contact information to Printing of any article or photograph is contingent upon approval. Sports, fitness, adventure... a Madison way of life

Reach Madison's Active Families in our upbeat, positive advertising enviroment with this publication, contact Kyle Mellon to arrange your ad space.

Be the first to correctly identify this


course and hole number

and win 4 free golf rounds at this course! E-mail your answer ASAP, along with your name and phone number to 4 Published by Pro Image, Fitchburg, Wis. All rights reserved. Any reproduction in whole or in part of this publication without the permission of Pro Image is strictly prohibited. Opinions expressed in this publication are not necessarily those of the staff, publisher or advertisers. Madison Sports Insider assumes no liability for claims made by advertisers or any other persons.

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The end of the academic year begs you to run out and participate in loads of Badger


By Sarah Schilling

TRADITION Badger Football Spring Game & Kids’ Fair

Saturday, April 18

Get a first look at the incoming team and take the kids out to enjoy interactive displays among UW student-athletes and coaches beforehand.

Kids’ Fair noon-2 p.m. Kickoff 2 p.m. @ the McClain Center @ Camp Randall Stadium Free admission

Wisconsin Wellness Campaign

Saturday, April 18 10 a.m. to 2 p.m.

Area businesses and organizations that promote fitness and health will showcase their products and services. Enjoy free samples and T-shirts, maybe even take a stab at Zumba.

28th Annual Crazylegs Classic See if your participation will help the race break its record high attendance of 17,468 racers in 2008.

UW-Madison Southeast Recreation Facility (SERF)

Free admission

Saturday, April 25 Run starts 10 a.m. Capitol Square

Wheelchair starts 9:45 a.m. Walk starts 10:00 a.m.

(intersection of State and Mifflin) Free admission


By Kyle Mellon

Five local golfers-in-the-know take seven model drivers out for a spin and let you know which ones make the grade.

1. Cobra S-9

2. TaylorMade R-9

Taking seriously our responsibility to ensure you’re fully prepared to enjoy well deserved success on the links this year, we at Madison Sports Insider thought it appropriate to provide some direction as to which of the 2009 model drivers would most positively affect your game. We chose seven of the most talked about new drivers on the market and pitted them against each other in a head-to-head driver test at Vitense Golfland. Then we brought in a team of five local experts—unbiased by club manufacturers’ marketing hype—to seek the truth about each driver’s capabilities and record their findings for your benefit.

Drivers tested:

3. Adams Speedline

(with manufacturer’s opinions)

1. Cobra S-9 Increases clubface efficiency; satisfying sound and feel.

2. TaylorMade R-9 4. Ping G10

Provides adjustable face angle, loft and center of gravity; super high moment-of inertia ball speed.

3. Adams Speedline Provides adjustable face angle, loft and center of gravity; super high moment-of inertia ball speed.

5. Ping Rapture V2

4. Ping G10 Increases distance and time spent in the fairway.

5. Ping Rapture V2 6. Callaway Diablo

Optimizes ball speed, spin rate and launch angle; increases distance.

6. Callaway Diablo 7. Titleist 909 D2

Produces Callaway’s highest-ever ball speeds; provides shotshaping capability.

7. Titleist 909 D2 Produces a mid launch with longer, straighter drives; solid feel and better sound. 8

What is the single most important advice you can give someone looking to improve his or her golf game? “I would say the best way to improve your score the quickest is to have a short game analysis by a PGA Professional and then practice, practice, practice. The same of course for the long game. It is amazing how much money people spend on clubs, when lessons and practice will go a lot further in helping one's game.” – Bill Scheer, Glenway Golf Course “Find the best instructor you can, listen to them and commit 100 percent and be patient!” – Pat Gorman, The Oaks Golf Course, Cottage Grove “You must make a commitment to practice what you are taught.” – Thomas Benson, Odana Hills Golf Course “Improve your putting.” – Derek Schnarr, Vitense Golfland

“For improving your score, I would definitely recommend improving your short game—putting and chipping 100 yards and in.” – Jim Thomas, The Bridges Golf Course “Be in shape to play golf. Basic stretching exercises and stretches are a wonderful idea. You have to get into decent shape or you're going to be lucky not to hurt yourself.” – Mark Rechlicz, Yahara Hills Golf Course

“Good clubhead speed.”

Ping Rapture V2

Ping Rapture V2 – “Great control, as well as clubhead speed.”

“Consistency, distance, feel, sound.”

TaylorMade R-9 and Titleist 909 D2 –

TaylorMade R-9 –

TaylorMade R-9 –

“Trajectory was nice. The ball jumped off the clubface.”

“Easiest to make consistent contact (66 years old).”

“Trajectory; launch; can I move the ball both ways and up or down.”

TaylorMade R-9 and Adams Speedline – “It was windy during the test, so trajectory was important. These were flatter.”

TaylorMade R-9, Adams Speedline and Titleist 909 D2

TaylorMade R-9, Adams Speedline and Titleist 909 D2

Ping Rapture V2 –

TaylorMade R-9 –

"The best combination of clubhead speed and control.”

“Flat flight.”

“Best flight and lowest spin.”

TaylorMade R-9 – “Very difficult to move it off the center, very accurate and forgiving.”

Ping Rapture V2 – “All of the clubs were forgiving. The Rapture seemed a little more so.”

TaylorMade R-9 –

TaylorMade R-9 –

“Solid and controlled, also great sound.”

“The ball felt nice off the clubface. Liked the sound.”

TaylorMade R-9 –

TaylorMade R-9 –

“This club has great distance, forgiveness, accuracy and appearance. I feel very confident over the ball with this club.”

“The R-9, Rapture V2 and Cobra S-9 are all very nice drivers. I give the edge to the R-9. It scored high in all categories.”

Photos top left to right: Mitch Henck, Stu Grendahl, Jeff Kaiser, Bob Lindmeier, and Dick Bennett Photographed by Joseph Henricks

Cobra S-9

Cobra S-9, Callaway Diablo, TaylorMade R-9 – “All felt good, but I liked these three.”

TaylorMade R-9 – “The last club I hit turned out to be the best.”

Five local golfers-in-the-know:

“How does it look? At address, it must look good to the eye. Ball flight is important, trajectory must be good, and it must sound good to the ear.”

What he looks for when choosing a driver:

“Good appearance at set-up, square to neutral address position with the face, accuracy and feel with workability.”

Club providing the most distance:

Titleist 909 D2 -

Competed in the 2008 US UW Golfer 2004-2008, #8 UW Senior Open, reached semifinals all-time lowest score through of the 2007 USGA Senior 54 holes (70-70-69), #9 UW Amateur, 2007 and 2008 all-time season average (73.97), Wisconsin Senior Match Play #5 UW all-time career average Champion, 2007 Wisconsin (74.62), 2007 and 2008 Senior Amateur Player of the Year Academic All-Big Ten

Club providing the most forgiveness and accuracy:

“Comfort and control.”

DICK BENNETT Head coach of the UW men’s basketball team 1995 to 2000, taking the Badgers to the Final Four in 2000; head coach of the Washington State men’s basketball team 2003 to 2006.


Club with the best feel:

Host of Outside the Box, 8-11 a.m., WIBA Radio; former TV news anchor and reporter; moonlights as a comedian

BOB LINDMEIER 27 Storm Track Chief Meteorologist, WKOW-TV; 26 years of experience in forecasting the weather; American Meteorological Society (AMS) Seal of Approval


Preferred club:



For Derek Schnarr, the head golf pro at George Vitense Golf Academy, golfing has always been a significant part of life. He excelled at golf as a student at Memorial High School in the late 80s and since then has recorded impressive rounds in local and regional tournaments including the WSGA State Amateur and WSGA Bestball Championship. Most recently, his successes include helping young golfers like La Follette High School phenom Andrew Steinhofer and current UWParkside golfer Sean Regan find their amazing potential. That golf was in his blood might have been inevitable. His dad is former longtime Blackhawk Country Club head pro and former president of the Wisconsin PGA Mike Schnarr, to this day one of the more respected golf instructors in Madison.

DIAMOND in the By Kyle Mell on


ROUGH Vitense Go lf Pr o Der ek Schna r r pr o ves that sometimes the r o a d to success is as much a b out f ind ing peo ple wh o believe in y ou as it is a b out devel o ping y our ta lent and a bilities .

Derek Schnarr could play golf well from an early age. Problem was he didn’t like golf. Schnarr would tell you that his best sport as a kid was soccer. There was less pressure. Golf for him was ruined by the “p” word – potential. When you grow up the son of a respected golf pro, people expect you to play exceptional golf on a regular basis. At least, that’s the way he felt. He grew up feeling that he seldom reached his potential in golf, and that took the fun out of the sport for him. Few, if any, expected the ugly nosedive Schnarr took in his 20s and early 30s into a destructive world of cocaine, marijuana and alcohol. It was a trying time for Schnarr and those close to him. But it was this collapse along with the strength and humanity of some key individuals that enabled him to realize and appreciate his own potential as a golf instructor. Golf is certainly a social sport, and that alone may have opened the door for the challenges that lay ahead for Schnarr. A self-admitted social butterfly, he discovered early the joys of hanging with “the boys” after a round of golf.

“I think my foot just got stuck in the fun wheel, so to speak,” he says. “For 15 years, I would say that I got somewhat screwed up every day, whether it was [drinking] beer or smoking dope or whatever it was.” In late 2004, Schnarr moved back to Madison, addictions in full force, after living out of state for sometime. Mike Schnarr noticed right away that his son did not appear normal. In December 2004, Mike and family friend Dr. Brad Byce, a local dentist, confronted Derek about his drug and alcohol problem. At this meeting, Schnarr admitted his substance abuse. The following Monday, Schnarr checked in to Hazelden, an addiction rehabilitation facility in Minnesota. After just a month in the program, Schnarr emerged stronger and equipped with mental tools to help him turn his life around. He came back,” says his father,“and seemed to be a different person as far as his behavior patterns go, but the struggle is still there. That’s obvious. It’s not going to go away. The demons are there, and you have to fight them.” Schnarr is quite open about the gratitude he feels toward his father and Dr. Byce for helping him change his life for the better.

“[Dr. Byce] really got in the driver’s seat with me and kind of steered me down a path to inner peace and searching for what it is you really want to do with your life, and it turned out to be golf again,” he says. “Because I think I was kind of the golf guy, then I kind of lost it, then I got back into it. And to have a dad that’s a past president of the Wisconsin PGA and has all kinds of accolades in Wisconsin couldn’t have been a better situation—getting mentored by him and getting back nearly 30 years that I lost with him. Boy, what a neat relationship we have now.” Shortly after his stint in rehab, Schnarr was hired by Memorial High School to help coach the Spartan golf team. Eventually, he picked up other golfers from other schools on a private coaching basis. The culmination of his work to this point was evident at last summer’s WIAA state boys’ golf tournament at University Ridge Golf Course, where four of his students finished in the top eight in Division I and one became the overall champion at Division II. Last summer he was picked up as the head pro by George Vitense Golf Academy in Madison, where his dad now teaches as well. Since Schnarr’s arrival, Vitense—long a well respected hub of junior golf—has

enjoyed an upsurge of talent from the high school level, touting names like Edgewood senior Cody Strang, last year’s Division II state champ, and La Follette senior Andrew Steinhofer, who competed in last summer’s USGA Junior Amateur in Shoal Creek, Ala. Other Schnarr success stories include Sean Regan, a freshman on the UW-Parkside golf team, and Mike Battista, last year’s Division I state champ and current freshman on the Edgewood College golf team. The success Schnarr now enjoys as an instructor is certainly attributable to the fact that he refuses to forget the path that brought him to his current place in life. He talks regularly with his students about the importance of self-confidence. “Fundamentally, I know the kids will leave this academy having [the skills] in place,” says Schnarr. “One of the things we try to instill is that they try to believe in themselves. They have to believe that the skills they are learning are going to work on the golf course. They have to believe that the skills they are learning here are going to transcend into everyday life.” Another consistent message of Schnarr’s is that defeat, on and off the golf course, can be a positive experience.


“We work to make sure that the [students’] brains are working the right way,” he says, “so that they know you can take a lot of positives out of not winning a golf tournament. I think it is very important for the kids to understand that failure is inevitable. It’s going to happen.”

He mentions four keys to overcoming the negativity associated with defeat: 1) stay enthusiastic, 2) be disciplined, 3) soak up whatever your instructor teaches you, and the big one, 4) take the time to inspire, motivate and pass your knowledge on to others. “My message to all the kids,” says Schnarr, “is that we’re here to form some friendships and that this is a safe place for them to come and hang out when there are plenty of other opportunities for kids to go down a destructive path .I mean, we’ll do everything from finding a student a tutor to finding them a pilates instructor to whatever it is to make sure that they are building confidence and finding selfesteem. These kids come here every day with different problems, whether it’s grades, kids being mean, or finding a group of kids you want to hang out with. We make sure we’re available here for that.”

Vitenses’s Derek Schnarr coaches Andrew Steinhofer

Schnarr tends to take a rather humble stance on his contribution to the golfing success of his students: “I think there are a lot of different ways to teach [golf[. However, I do think we motivate, I do think we inspire, and we add the element of teaching. I just add a little bit of a different flavor that a life lesson leads into a golf lesson.”

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Local Golfing for a

GREAT CAUSE The Bucket of H o pe Found ati on w as cr eated to embr ace its sl ogan, "Get Inv o l ved," and its Juni o r Tour is taking the cha r ity to another level .

By Sarah Schilling Many of us have had friends and family affected by cancer. Vitense’s Derek Schnarr is one of them. Schnarr lost his mother to cancer in 1982 and he united his passion to fight her disease with his passion for junior golf. Together he, his wife Christina and his junior players came up with the idea to raise money for cancer research through the promotion of junior golf. And thus was born the Bucket of Hope Foundation.

amazing seeing what this money will be going toward and seeing the help it could be providing.” The biggest achievement thus far has been the students’ negotiations with local golf courses. The students on the tournament

board were able to get many Madison golf courses to each donate a course for one event over the summer. By getting them to donate the course, the entry fees from each junior golfer at each tournament will go to the Bucket of Hope Foundation and ultimately to the Carbone Center. “This is some special stuff. The biggest thing I’ve ever been in,” says Tim McCormick, tournament vice president and Memorial High senior. “It’s going to be pretty fun, I think.” “When we present that check, I think that will be the most exciting part,” adds Statz. For more information, visit

The name, Bucket of Hope, came from Schnarr’s vision of a bucket of balls providing hope...on many levels: Hope that there is a good shot coming in that next bucket, hope that a bucket of balls might take your mind off life’s stresses, and hope that a bucket of balls can lead to saving the lives of those affected by cancer. The Bucket of Hope Developmental Junior Tour is a player-run tour. Students from rival high schools come together to write business and marketing plans, raise money through sponsors and partner with the University of Wisconsin Paul P. Carbone Comprehensive Cancer Center. “Derek came up to me about October or November [of last year],” says Howie Statz, tournament president and senior at West High School, “and told me he had an idea of a junior tour that also raises money for the cancer research center. Earlier this year, we took a tour of the Carbone Center and it was




Legacy on the Lakes By Sue Klamer

Rowing at the University of Wisconsin is the epitome of discipline and perseverance. The students involved in this sport—the oldest in Wisconsin history—know the meaning of camaraderie and hard work. With the 2009 season fast upon them, the Badger crew teams promise to continue their tradition of competitive and scholastic excellence.

There is a long history of success in the rowing program at UW-Madison.

Besides waiting to put in time on local waters, the teams spend time in moving water tanks in the boathouse on the lakeshore campus and even travel to warmer climates like Texas and Florida to train outdoors over winter and spring breaks. Essentially, the teams train all year for two main races—two weekends— that determine the outcome of their season. The effort required to remain dedicated while the rewards are so distant in the future makes for a difficult and at times depressing season.

The torch has been passed from generation to generation, and the 2009 men’s and women’s crew teams have subsequent high expectations they’re confident they’ll achieve. “Last year was a pretty exciting year for us,” says Bebe Bryans, varsity openweight head coach.“The beauty of women’s rowing is that we are getting faster and faster. We’ve learned a lot over the past four years…what it takes to be in the top bracket.” According to senior varsity eight co-captain Theresa Shields, her team is excited to start the season because of its ability to raise and meet its own expectations. And UW senior and 2008 Eastern Sprints lightweight varsity eight champion Kelley Kowitz agrees: “Last year, even though the ice was frozen until almost April, we were still able to come together as a team and win nationals. Winning last year is the absolute best memory I have of rowing, and I can’t wait to get on the water this year and start training so we can win nationals again.”


And train hard they do. “We generally test on our ergs [rowing machines] three times a week from November through March,” says Newman. “An erg test can be compared to running a timed mile for track, except they can last for up to an hour—the equivalent of running 11-12 miles for time. Each erg test is a race against the clock, a race against yourself, and a race against your teammates to see who

“Rowing teammates become your family. We spend more time with them than with anyone else. We make a lot of sacrifices, but it is so worth it.” – Senior Co-captain Claire Geiger But, says UW senior and team captain Ed Newman,“since the outcome of the season is mainly based on two championship races, the elation of winning is indescribable.” “You have to be tough,” says UW men’s varsity rowing coach Chris Clark. “Rowing is about how much you can take.” He adds that you have to take the emotion out of it and focus on training hard and being the best you can be.

ranks the highest. We train in a similar fashion when on the water, rowing about 90 miles per week, but simply being outside and in a moving boat make it psychologically easier than erging.” “Rowing is one of the most difficult things I’ve ever done,” says Kowitz, “and yet it is the most rewarding. I have pushed myself to limits I thought my body could never attain.”

Photograph provided by UW Athletics

“The adrenaline rush of racing is what has me addicted to this sport, but the camaraderie, the sense of adventure, the opportunity to push myself beyond my perceived limits, and the experience of winning at the highest level are the main reasons I find so much excitement in rowing.” – Senior Captain Ed Newman

Kowitz came to the UW having no idea what rowing was, she says, “but as a gymnast in high school I just wanted to stay in shape. I’ve been hooked ever since I started rowing. Rowing has helped me learn to focus all my energy on one task and it has truly changed me for the better.” Many of the rowers, like Kowitz, emphasize the influence rowing has had on their lives. Returning championship rower Ross James says,“Rowing has been quite an experience here at Wisconsin. I had not rowed before I came here, but it has been very rewarding.” He says he intends to keep rowing after he graduates this year and he hopes to eventually train for Olympian status. James credits his coach for taking a walk-on like himself and turning him into a champion. Newman details how much rowing has impacted his life and college experience: “In my senior year, it has become apparent the profoundness with which rowing has changed my life, yet the decision to join my freshman year was made arbitrarily. Athletics had been a very large part of my high school life and I immediately felt at home on the rowing team. The competition on the rowing team is the purest, most unadulterated competition I have ever experienced in my life.” Competing against fellow teammates and enduring grueling training sessions together make for tight-knit crews, which is crucial for a sport that fully relies on a team’s ability to synchronize.

“Rowing teammates become your family,” senior co-captain Claire Geiger says. “We spend more time with them than with anyone else. We make a lot of sacrifices, but it is so worth it.” The sacrifice is not only for the sake of athletic victory, but also for their commitment to academic achievement.

It is hard to miss the message that this particular sport is different in its overall focus than in many other collegiate sports. The future of rowing is well grounded here, and with top-notch coaches and high-caliber athletes, it will be an exciting 2009 season with Badger rowing further making its mark among the top teams in national collegiate rowing. MSI

“The beauty of this collegiate sport is that one athlete can not stand above the rest…races are won and lost as a boat.” – Senior Co-captain Theresa Shields “They are here to be student athletes,” Coach Bryans says, “and they inspire me every day. We are training citizens. It is worth all the sweat and every dollar spent to produce good citizens—students who excel in academics and display a strong work ethic.” Bryans boasts about her exceptionally good students and their GPA contest among the different classes: The senior class had a 3.56 grade point average, juniors a 3.47, s ophomores a 3.16, and the freshmen had a 3.11. “I feel I have learned a lot through the rowing commitment,” says Geiger.“A person can achieve attainable goals, learn to work with people, and be a student first and then an athlete. It is very rewarding to be part of the team effort and know you are doing fine in academics as well.”

“There is a chemistry quotient,” Coach Clark explains, “that is different with each crew team. It is critical that they move as a unit.” “Our team has become a tight group that has and will continue to push the mental and physical boundaries that will take us to our highest potential,” Shields says. “The beauty of this collegiate sport is that one athlete can not stand above the rest…races are won and lost as a boat, and that is where the character of a team is built.” 15


Derby Madness

Very nearly VARSITY The UW men’s lacrosse club has a record and roster worthy of varsity status By Kyle Mellon + Sarah Schilling

The Mad Rollin’ Dolls inspire a frenzy of devoted followers—dare we say, addicts—that storm the bleachers at the Alliant Energy Center time and time again. Madison Sports Insider spoke with a handful of fans to find out what keeps them coming back for more hurt in a skirt…and why you should give the next bout a try.

By Sarah Schilling “It’s fast-paced, campy, athletic and brimming over with girl power. Even guys get sucked into it.” – Jan

They’re a team that’s great year after year (actually they’re three teams—red, white and black), but you may never have heard of these Badgers.

involves daily practices and a hectic travel schedule, the 80+ players practice twice a week and generally play games on weekends only.

The UW-Madison Men’s Lacrosse Club is letter-worthy. A stellar season in 2008 is backed by solid play since the student organization started in 1978. In the last six years alone, they’ve won the Great Lakes Lacrosse League Championship five times.

“I think the guys that come on our team are an unusual bunch,” says Hal Rosenberg, coach of the UW-Madison Men’s Lacrosse Club.“They’re guys that could have played for Division I (programs) or Division III…but they wanted lacrosse to fit into a different place in their lives. They want to enjoy their full college experience, and they want to be part of a good team, so they would rather join a club than go to a varsity team. So we have very good, high-quality players.”

And the club prides itself on playing excellent lacrosse while also valuing the rest of the college experience. Whereas participating in a traditional varsity sport

You only get one chance to see them play at home:

“Roller derby is sports for people who don’t necessarily watch sports on TV. It’s a perfect fit for Madison.” – Clint “I’ve got a lot of friends in the derby. It’s good clean fun. The girls are very passionate about their sport.” – Steve “A bunch of us teach at Luther College in Decorah, Iowa, and a fellow staff member organized the trip up here to cheer for his daughter on the Unholy Rollers team. We raided the costume shop at the college to get ready for it.” – Amy

APRIL 18 Red team (13-1 in 2008) 11:00 a.m.

vs. UW-Whitewater @ Middleton High School

2:00 p.m. vs. Northern Illinois University @ Middleton High School

“I’m here to support my wife [Lil’ Bo Bleep of the Reservoir Dolls] who’s ‘taking names’ tonight!” – Matt “I like the complexity of the scoring. It’s sophisticated.” – John “I was hanging out with my family today and thought this would be fun to bring them to. We like the costumes; they add more energy to the game.” – Kelly “I used to watch the roller derby on TV when I was little and I liked it then. You can tell the girls are in it for the athleticism; it’s not about knocking each other down or hurting people.” – Howard “I go pretty regularly with my dad. We have a family member on the Vaudeville Vixens. It’s really exciting and kinda fun to go out and cheer.” – Tabea, age 10 “It’s a great place to go on Saturday nights. I believe in supporting women’s sports, especially the local derby.” – Megan

White team (14-1 in 2008) 11:00 a.m.

vs. UW-Platteville @ Brittingham Park

3:30 p.m. UW-Stout @ Middleton High School

Black team (6-4 in 2008) 12:30 p.m.

vs. UW-Stout @ Brittingham Park

3:30 p.m. vs. UW-Superior @ Brittingham Park

Photo top left of Mad Rollin Dolls Roller Derby photographed by Papa-RaZZi Photos bottom right of UW Lacrosse Teams photograph provided by UW Lacrosse team;



Perfect Your


PRACTICE A productive workout for a golfer at a golf range begins with a good warm up, establishing a pre-shot routine, practicing visualization and using targets.

By John Dingle, George Vitense Golf Academy Practice makes perfect right? It depends on whether your practice is productive. Every spring, golfers from around the area flood the local golf ranges to shake off the winter rust and get ready for when the courses open. It seems about 60 percent of people on the golf range are really not practicing anything. If you just observe people on the golf range for a minute, you’ll notice that a majority of people are just mindlessly beating range ball after range ball and not working on anything in particular. Here are a couple of tips to make practice more productive. When you start your practice session, it’s a good idea to warm up by swinging with


a pitching wedge or sand wedge. Pitch the ball using half swings just to get the muscles warmed up and to develop some rhythm and timing. Work your way up through the irons and woods. Work on your pre-shot routine. Start your pre-shot routine by looking at your target from behind the ball. Visualize the shot and then make a few practice swings that reflect that shot. Waggle the club to release any tension and start your swing. Your routine should take anywhere from 10 to 20 seconds and it should take you the same time every time you do it. This will eliminate paralysis by analysis.

the ball lands and where it stops. Pick a specific target and change the target often throughout your session. Try hitting

your target with different trajectories: hit it high, low, draw and fade it to the target. This will keep practice fresh and fun, along with helping you hit those specialty shots on the golf course. Lastly, regardless of the size bucket you purchase, take your time and focus on every ball you hit. Try to make that smaller

bucket last as long as that jumbo size would. It’s about quality of practice not quantity.

Be specific with your visualization. Envision the trajectory, which way it curves, where

Division I lacrosse game between the University of Denver Pioneers and the Maryland Terrapins (at Maryland) Source: openphoto; Photographer: Daniel Steger



Does Practice Make Perfect? Challenge yourself for better results when it counts. By Jason Powless, John Powless Tennis Center

You've spent hours on your backhand. You can make dozens of overheads in a row. Go all day without missing a serve. Just about every aspect of your game seems near perfect…on the practice court. But once the points count, it all seems to fall apart. How do you work at this part of tennis? Let's look at how you're using your practice time and how to apply your skills during matchplay. So you spend hours perfecting a shot and wonder why it doesn't seem to work in a match. Well, just how are you practicing that shot? How much movement are you incorporating? During a match, you'll move a lot. You don’t want your opponent to be able to stand still and hit, you want to run him or her as much as you can. Be prepared to move to your shots.

Instead of standing in one place and hitting shot after shot in practice, take two or three steps to the ball first, then hit. Don't just stand there. You can't afford to in a match. It would be nice if your opponent had to move also, right? As you practice, give yourself specific target areas on the court to hit to. Divide the court in half, either right side/left side or in front of/behind the service line to land your shots. This doesn't mean that you have to start going for the lines. Keep your targets realistic and makeable. And practice hitting your target areas on the run. When was the last time your opponents told you where they were going to hit every shot? Probably never. Get used to the unexpected on court. Work on getting and staying ready

for a variety of shots. Be able to react to the ball. Have someone hit you tennis balls, but not tell you where they will land. Some ball machines have a “random” setting. Use it. If you're really serious about wanting to play better matches, then you need to play more matches. You have to experience the “real thing” to become more comfortable, both physically and mentally. You can add a “ pressure” component to practice by challenging yourself to make a certain amount of shots in a row, or by pretending it's a “big” point. This can help, but why not do it for real? The experience you gain from competitive play helps to ease your nerves over time and allow you to pinpoint how to best use future practice time.

Enter Early for Your Best Chance to Win! Includes 1 on 1 Personal Counseling Weekly (Daily if Needed)

More info at

To enter, contact Barbie Rhyner at 608-354-3903.



Cycling in the


MADCITY Madison is an excellent city for cyclists. An intricate system of municipal bike paths, designated bike lanes on most major thoroughfares and low auto traffic along rural roads offer hundreds of miles for both advanced and novice riders to enjoy. Whether you’re just getting started or you’ve been riding for years, Madison and other communities around Dane County have the routes and resources to get you rolling. By James Edward Mills Peter Gray relocated to Madison from New York City for a change of lifestyle. Apart from good quality schools for his three kids and a much lower cost of living, the 41-year-old executive recruiter wanted to find himself in a community where physical activity could be a part of his daily routine. “I knew when I first came here that I wanted to ride a bike to work,” Gray says. “But that just lead me to discover a lot more opportunities for me to cycle all around town.” Not much of a biker when he first arrived in Madison four years ago, Gray started out his interest in cycling from scratch. “I wanted to do it without spending a lot of money,” he says. “So I started looking online on Craig’s List and the Madison Stuff Exchange for a used bike. I just wanted an old clunker I could wrench.” Though he could have spent thousands of dollars on a new bicycle, in no time at all Gray found the low-cost alternative he was looking for: “A woman who lives right here in my neighborhood wrote me to say she had an old


bike in her basement that I could have for free,” he says. “All I had to do was come and get it.” Bob Downs, founder and owner of the bicycle accessories company Planet Bike, says a used bike in good condition is seldom hard to find. “A lot of people buy a new bike with the intention of getting in the habit of exercise,” he says. “But just like a gym membership that goes unused, those bikes get put aside. Chances are, especially in a town like Madison, you can get a good bike real cheap.” So you don’t have to spend a ton of money to get into cycling. Downs suggests you find a bike that’s fits comfortably and allows you to pedal smoothly at an easy cadence. Gray was pleased to discover when he got the used bike home that it was in pretty good shape. It just needed a few minor parts to get going. “But what was really surprising was that it was an incredibly rare, high-quality bike that fit me perfectly,” Gray says beaming with pride.“It’s a Sekai 5000 that was built around 1977.” And just like that, Gray was off and riding. He gradually worked his way up from his 6-mile commute to work and has since become an avid cyclist.

“Part of my job is convincing people to move here. And one of the things I tell them is how great the biking is,” Gray says.“When it comes to cycling, Madison is God’s country.” Michael Beibertiz, author of the book Great Dane Rides, says Madison is unique in that the city offers dozens of bike rides along scenic open roads just a few miles outside of town. His book features a variety of well established cycling routes put together by members of the Bombay Bicycle Club accumulated over the past 30 or so years. “I tried to get a fair representation of routes in all the directions around Madison,” Beibertiz says. “The west is hilly with steep climbs and the east has rolling hills. The south is a mix of both. The routes in the book are of varying length and difficulty.” On any given day without snow, you’ll see bike riders around Madison in large numbers. Travel north and you’ll find routes in Sun Prairie. To the east is Cottage Grove. Past the west side beyond Middleton is a great ride to the town of Mazomanie. “One of my favorite rides is to head south on Seminole Highway toward Paoli,” Gray says. “Once you get there, you can take a few smaller loops into New Glarus or one of the other communities nearby.” The route to Paoli is one of the most popular among Madison cyclists. It’s a 29-mile round

trip that offers just the right amount of flat smooth roads with light automobile traffic and mildly challenging uphill climbs to keep it interesting. Starting from Vilas Park, the ride heads out through the UW Arboretum. Arboretum Drive is lined with trees whose canopy overhead provides a shady scenic path to ease you into the miles ahead. As you exit the Arboretum, take a left on Seminole and go south up the first hill toward the Beltline Highway. You’ll be happy to know there is a well-marked bike lane to follow. But here is one of the few spots where you’ll encounter heavy car traffic, so be careful as you ride past the onramp. Once you cross the overpass, Seminole becomes a tidy little two-lane road that will take you through the town of Fitchburg. Within a few minutes, you leave the city behind and find yourself in rolling countryside. The road winds its way between large tracts of farmland on either side. A few houses here and there dot the landscape. Avid cyclists like Jessica Ehman enjoy the peaceful beauty of bike routes through southern Wisconsin. “Unlike a lot of other communities, Madison is much more compact and easier to get out into the periphery and get into true farmland,” she says. “Riding areas out west in California or in the Rockies are steep and a little intimidating. The countryside here is tamed by agriculture and it’s more comfortable because it’s more to human scale.” After 4.5 miles, Seminole highway stops abruptly in a T-intersection at Whalen Road. Take a right to the west and climb the next small hill. A left-hand turn at Fitchburg Road carries you deeper in this rural township. A right at County Road M, a left at Brochert Road, a left at Purcell, a right at Sayles Trail, another right at Sun Valley Parkway and in a little over a mile you’re in Paoli. Now about 14 miles from where you started, there’s a small park with a drinking fountain where you can refill your water bottle. Or you can stop in at the Paoli Pub for beer.

Area bike routes in Madison offer many places to stop and rest. You can get a cold drink or ice cream at a number of convenience stores along the way. Or you can sit down for a leisurely lunch at many diners, restaurants and taverns. Bieberitz says his book provides turn-by-turn instructions for dozens of the best-known routes complete with descriptions. “Some of the more remote routes don’t have a lot of amenities, so I’m sure to mention that on the cue sheet,” he says. “And if there are things you shouldn’t miss, I point those out as well.” The ride home from Paoli follows a gentle path along more rolling hills. Take a right to head north on to Range Trail and ride about three miles over a nice little stretch of road into the town of Verona. A short jog on Highway M for about a quarter-mile takes you back to Whalen Road. A few more short hills and speedy descents bring you back to Seminole Highway. Take a left and cruise into town going back the way you came. There are a variety of shorter rides around town for novice bikers and even longer rides for the more advanced. The Capital City Trail, for example, offers more than 17 miles of paved path, free of automobile traffic. And the route for the Wisconsin Ironman Triathlon follows a double loop course along 112 miles of scenic back roads. Ehman, a former US Cycling Federation bike racer, teaches cycling classes at the UW Department of Sports Medicine. She says routes like this one offer excellent opportunities for both competitive training and recreational riding. “Here we have a lot of short steeper climbs, which is important for developing high-end fitness that’s really important in bike racing,” Ehman says.“It’s great for developing cardiovascular efficiency. But at the same time, with rolling hills and long smooth flats, there’s a meditative quality and flow. Madison is a very comfortable, lovely place to engage this discipline.” MSI



Sha r e the


ROAD Cycling safely in the MadCity can be done. Here’s how… By Jim Bruskewitz, Endurance Performance Each year you’ll find more people out enjoying the open roads on a bike. No doubt there are more cars to share the roads with and more reasons to stay alert while riding.

• When riding on the right-hand side of the road and overtaking motorists stopped or slowing, be aware that they likely don’t know you are there and may turn to the right and cut across your line of travel. Remember you are invisible to the motorist and won’t fare well in a car-bicycle encounter.

Show some respect and courtesy while on your bike. Neither you nor the motorist owns the road—you both share it. A motorist will respond well if you demonstrate your appreciation when given the right of way. After all, when you sit on your bike, you are an ambassador for the sport of cycling.

• Be particularly aware of oncoming traffic making a left-hand turn and cutting across your path.

• Group riding is usually best done in single file, even though Wisconsin Statutes allow for riding two abreast.

• Stay within three feet of the right-hand side of the road and choose roads with designated bicycle paths or ample shoulders when available.

Bicyclists use many strategies to increase the chances a motorist will see them: Bright reflective clothing and gear, as well as headlamps and flashing red lights facing the rear of the bicycle when its dark out are all necessary. To signal your intentions, use the hand signals that a motorist would use to turn or stop.

Finally, wear a helmet. Too many people have incurred serious head injuries when involved in minor mishaps. However, there have been many a mangled helmet worn by a bicyclist that avoided injury when their helmet bore the brunt of a fall.

Consider these approaches to riding safely: • Ride as though a motorist can’t see you— many times they don’t.

• Don’t acquire the runner’s strategy of riding counter to the flow of traffic, even if a bike lane is designated.


Cycling is a great sport that offers terrific exercise. Stay alert and have some fun.




TO STRETCH o r knot TO STRETCH By Yamaris Donis, Orange Shoe Gym

Whether you like it or not, preparing your body for specific movements is important. Think about it: You take time to prepare the kids before going to school and even the ingredients to place in your meal. Why? You do this to insure that the end result of that task is more effective in the time allowed. This is the same with stretch-

ing your body as needed pre-workout and post-workout—Get rid of as many knots in your muscles as possible, so that you can move better and enjoy your workouts longer! Stretching may not be the favorite portion of your workout but take the time before and after to stretch the muscles that are tightest. You can do this by beginning with static stretches that will focus on individual muscles, such as a standing quad stretch to open up the thigh muscles. Then follow it up with a series of body weight movements, such as squats, to get the muscles to activate through movement.

workout, because chances are they are tight again after using them during your workout. Remember to use caution when starting a new fitness program or adding any new components to it, seek the help of a fitness trainer for further information and enjoy!

This sequence allows the muscle to gradually “wake up” and for you to safely use that muscle to do what it needs to do. Do each stretch for a total of 60 seconds to insure

Stretching may not be enjoyable, but it also should not hurt. Listen to your body when stretching and make sure it is not shaking during a stretch, or you are compromising another part of your body to get through a particular movement. Pain does not mean gain! that the muscle has had time to effectively lengthen and get into a movement-ready position. This will help increase blood flow to the muscle while it improves your safety and workout effectiveness. At the end of your workout, stretch the same muscles that were tight at the start of your




What’s Your

STORY? Stories. We all have them. Some of us have so many stories we miss having our lives. And, if given the chance, they have the power to run our lives.

By Elisabeth L. Norton and Hanna B. Roth, A Really Big Life, Inc.

Human beings are skilled storytellers. We invent, embellish and dramatize events until the stories look nothing like the actual events. Then we forget we invented, embellished and dramatized. We get caught up in the story and keep telling it, living it, reacting to it. What does this have to do with health and wellbeing? Everything! You have countless stories about your body: what it can’t do and why, how you should be, and why your health is the way it is. In your story, you take the starring role— either the Victim or the Hero. Which are you? Are you at the mercy of your eating habits? Is the gym never open when you need it to be? Do bad genes put fitness out of reach? Did kids make fun of you in school and now their words haunt you? Are you dieting like crazy to show your ex what he's missing? Whatever your story is, once the role is set, the story takes on a life of its own, becoming Shakespearian at best, Jerry Springer at worst. Before you know it, you’re trapped. As a Victim or Hero, don't you need a Bad Guy? Who's the Bad Guy in your life? The angry wife who makes you feel so bad you have to eat? A disloyal friend who makes you so angry you don't want to go to the gym? A boss who stresses you out so much you have to smoke?

How else do you create an out if not for your Bad Guy? For example, if the boss is tough, is it because you're not doing your job? If your spouse is angry, did you do something or are you tolerating bad behavior? As for the disloyal friend, why keep someone like that around? The stories you make up help you feel justified, which gets you off the hook. Off the hook...a safe place to be, isn't it? Trouble is you use your stories. They become the reasons why you have the body you have or don't have the health you want. They give you great excuses, don't they? But as long as you have a story, you don't have the body, health or fitness you want or need. That's a mighty big cost. Being off-the-hook, while safe, can render even the most powerful people powerless. If your stories suddenly seem less appealing, fear not. You made them up; you can make up others. For example, how about a story that you love to exercise? Or that you enjoy being healthy? Or that you love passing on second helpings or dessert? This time, whatever story you invent, make sure it gives you the power you need to be who you are and live the life of your dreams.


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Berkeley Running Company - 608-395-BERK Madison's Premier Running Specialty Store 3234 University Avenue, Madison Bill's Fitness Store - 608-241-3000 Club Quality Exercise Equipment atWholesale Prices 4114 E.Washington Avenue, Madison

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5 Points for


ATHLETES Forsomeparents,sportsandfitnessplay a large role in the family structure. Whether your child is competitive in nature or just enjoys running and playing, keep these key points in mind:


The primary goal of any sports experience—whether it is a toddler’s first time in a sports class, a daily gym class at school or a backyard game of tag—should be fun!


After each sporting activity, make sure you ask your child the appropriate questions. “Did you win?” is not the most pertinent question. “Did you have fun?”and“Did you try hard?” are more suitable questions. Emphasize effort and improvement to reinforce an overall positive message.


Children play sports for reasons that may be different from why their parents play sports. Your child may have her own agenda. Do not force your attitude or style of play onto her. Let the child develop her own reasons for wanting to participate in sports.


The number of wins or points scored should not determine a child’s selfesteem. Of course it feels good to win a game, but it is also important to reinforce positive behaviors when your child tries and does not necessarily succeed. Help your child detach self-esteem from achievement. The outcome of a game should not equate to how a child feels about himself inside.


Variety is good. Organized athletics is only one way to promote physical activity. If your child decides to take a break from a sport or try a new sport, encourage the new experience and allow the child to explore. Follow through with his commitments to figure out what his interests are. Keep the long-term goal of a lifetime of physical activity fresh on his mind.

Have a budding athlete under your roof? Keep these tips in mind for a healthy kid – both physically and emotionally. By Tracy Kruzicki, KEVA Sports Center

“Did you win ?”

“Did you have fun?”




FOR A HEALTHY LIFESTYLE By Kenny Gales, Champion Style Athletics Having the desire to work out is great, but for most people it’s hard to know where to start. Here are three easy steps you can take every day or multiple times a week to improve your workouts and daily activities. These exercises involve minimal equipment and minimal space, and they allow you to be flexible with your schedule. By concentrating on these basic areas, you will begin to see improvements in the efficiency of your daily activities (e.g. walking stairs, using your legs to lift objects properly).




FLEXIBILITY is important regardless of age, gender, goals, or experience. Poor flexibility of the lower back and hamstrings has been shown to contribute to lower back pain. Good flexibility will help alleviate stiffness, prevent injuries, and maintain good range of motion in the joints. • Stretch when muscles are warmed up. • Use light movements to raise your heart rate (jump rope, jog). • Always stretch with proper form. • Do not force PAIN. Relax, breathe, feel the stretch. • Stretch all muscles, not just specific muscles or injured ones. CORE STABILITY. In general, when contracted, the muscles of the "core" stabilize the spine, pelvis, and shoulder girdle, creating a solid base of support. You can then generate power to the extremities. The goal is to maintain a solid foundation and transfer energy from the center of the body out to the limbs. Stronger, balanced core mus-

cles help maintain appropriate posture and reduce strain on the spine, thus reducing back pain. Training core muscles also corrects postural imbalances that can lead to injury. Core stability helps to develop functional fitness, enhancing movements of regular and daily activities. Using equipment such as the following helps to develop a strong core: • medicine balls • kettlebells • stability balls • dumbbells CARDIOVASCULAR EXERCISE simply means raising your heart rate in an activity where you’re working but can still talk. Running, cycling, hiking and walking are all forms of cardiovascular exercise. Choose a variety of activities that you are able to do at least three times a week. Benefits of cardiovascular exercise include: • burns calories • strengthens the heart • increases lung capacity • reduces risk of heart attack, high blood pressure and diabetes • reduces stress Focusing on these areas will help you to maintain your workouts year round. If you use these three building blocks to develop a foundation, you will notice the difference in your workouts and in your everyday activities. The results may just surpass your expectations.

Champion in the Making 3/18/09 - Last night I had my first training session at Champion Style Athletics. What do I have in common with these incredible athletes? Nothing -- yet. But I am excited about the possibilities. The first difference here is the equipment. Welcome to the world of functional exercise, where your body and a few props is all the equipment you need. Forgive me, Haywood, but I


don't have a core -- at least not yet. I did notice that after my first session, I was walking a bit taller. Follow me in the coming issues on my journey to pursue a happier relationship with tape measure and fat calipers, and I will share my success with you. By Susan Schop, Client of Champion Style Athletics

Madison Sports Insider  

April Issue - Bucket of Hope Junior Golf Tour What can these guys teach you about your golf game? Raising an athlete, 5 points for Parents