Author Archives: Linda

YOGA FOR ATHLETES revisited

January 2016 I attended a weekend workshop at Kripalu that set me on a new course. I wrote of my experience for Active Vermont. You can read it again here if you’d like: http://lindafreemanfitness.com/2016/02/09/yoga-for-athletes/

That was my first visit to Kripalu Center for Yoga and Health in Stockbridge, Massachusetts. I vowed then it would not be my last, and so it hasn’t been.

When attending a workshop or training program at Kripalu, the participant has the option to enjoy privacy and personal space or to engage in community whether choosing to bunk in a dorm setting or eat alone in the silent dining room. Furthermore, there are multiple daily classes from which to choose, discussions to attend and indulgences to be savored such as massage, facials, and Ayurvedic or Yoga personalized private consultations.

In 2016 I thought perhaps I had simply dropped into a happy coincidence of people and events when my experience was as good as it gets. I learned ever so much, appreciated the opportunity to meet and interview Sage Rountree, and bonded with my roommates to the extent that we have continued to keep in touch since.

Having also vowed to return in 2017 for the longer training “Teaching Yoga to Athletes,” you can imagine my delight when I checked in and found that my bunk mate was none other than one of my 2016 friends and another roommate was a professional and personal friend from my home state. But that was just the tip of the iceberg. As the week progressed, all of us in the training connected on what I feel confident will prove to be a deep, meaningful and lasting way.

I tell you this because connection is perhaps what our training is all about. Whether we are competitive athletes or individuals seeking health and fitness, training must be about ever so much more than running faster, lifting more, or achieving maximum performance while letting everything else fall by the wayside.

Here is what Sage Rountree wrote in part in her Manifesto: Yoga for Athletes: “Yoga aids athletes by increasing holistic, organic strength; by creating enough flexibility in the muscles and range of motion in the joints so that they can move fluidly; and by sharpening mental focus. Yoga, then, is an approach to balance: balance of the body in space; balance between strength and flexibility, sthira and sukha; balance between work and rest, doing and being; balance of mind, body, and spirit.”

Yoga for Athletes is NOT athletic Yoga. (We quipped that Yoga for Athletes could also be called Yoga for Tight and Tired People!) An athlete’s training schedule is periodized to functionally perfect his or her sport and sport’s season. The practice of Yoga during that cycle must not compete with the sports specific training, but balance and enhance it. Sage continues: “Yoga offers a system for connection, not just exercises or workouts.”

In the weeks and months ahead I will continue to blog about Yoga – Yoga for every and any body, for every and any purpose. I am new to the practice of Yoga, having begun only two years ago. I could not presume to have more than scratched the surface of this ages old practice, but what little I have learned, I am eager to share with you.

The practice of Yoga, as Rountree points out, connects opposites that need to be connected: stress and rest, strength and flexibility, stability and mobility, what we want and what we need, to name just a few factors of duality.

If you have not already added Yoga practice to your life, I encourage you to do so. Won’t you join me in this journey? Once begun, we will connect the dots: explore the relationship between practicing Pranayama, or breathing, Asanas, or physical poses, core strength and stability, meditation, and Savasana – how all integrate to enhance what is perhaps the ultimate connection of mind and body. Then we will begin to explore the possibilities that our newfound connections present to us, the opportunities heretofore limited and the goals and objectives we dare to dream.

2017. HISTORY INFORMS THE NEW YEAR.

We seem to be balanced on a precipice – one year is nearly over and another is about to begin. We have weathered storms, politics, health and financial issues. As individuals, we grapple with the world around us as we struggle to maintain a physical and emotional balance within ourselves.

January is nearly here. January 1^st marks a date of many “re” words: review, renew, regenerate, realign, rebalance, recharge, reflect, reset and, of course, the inevitable – resolve i.e. those blasted, ubiquitous New Year’s Resolutions.

JANUS and HISTORY

Janus is the god of beginnings and endings, of transitions and of time itself. The two-faced head of Janus often crowns doors and gates with one face looking back and the other looking forward. Is this not what we are doing at this time of year: looking back over the year that has just passed and looking forward to the year ahead? JANUS An interesting aspect of the Janus head that I recently observed is that each face is the same. One is not looking forward with furrowed brow or looking back frantically as if to say “where has the time gone?” Both faces consider what has gone before and what lies ahead with equivalent composure.

I don’t know about you, but I am a firm believer in history. Yes, there is history to be revered, individuals to be honored. There is history made up of dates and wars. There is history made vibrant by inventions and discoveries. The history that intrigues me begins with the development of cultures and communities. What benefits us immediately, however, is our own personal history.

Within the context of the spiral theory of history in which history repeats itself and what came around once will sure do so again, we can look to our own personal history to see what lessons we have learned and what we might do differently. After all, as somebody once said (it is usually attributed to Einstein) “the definition of insanity is doing the same thing over and over and expecting different results.”

Within the context of fitness and training, history provides important information of one’s progress. Dedicated efforts result in diminished limitations and increased capabilities. Weakness develops into strengths, skills are acquired and goals are either scored or reached.

Best of all, there is a history of immediate feedback related to one’s dedication, one’s efforts. Become sedentary and our body and health will bottom out. Continue our efforts to exercise, fuel appropriately, live healthfully, and train for our sport or activity of choice and we see positive results over time. We can look back on interaction with others, the evolution of like-minded individuals enjoying the benefits of community. Bodies and minds are enhanced. Enthusiasm is nourished. Energy multiplies.

Confidence, born of experience, gives us a powerful tool upon which to rely.

History allows us to dream, to formulate achievable goals, to make a bucket-list and then to stretch ourselves in pursuit of what we identify as important to us.
2017 There’s something lovely about a brand new year, one that is, as of January 1^st, unspoiled, untarnished. Like a beautiful journal open to the first page, the first of many such blank pages waiting for our words to create something new and personal, the new year hints tenuously of promise.

We have passed the shortest day of the year and are now making our way towards tiny increments of light each day. What will we do with that light? Must life go on day after day as it is or can we mix it up a bit, let that about which we are curious guide us to discoveries and experiences large or small, but all pieces of the puzzle that make us who we are – perhaps not a complete picture but a work in progress.

This quote rolled into my inbox this morning: “Holiness comes wrapped in the ordinary. There are burning bushes all around you. Every tree is full of angels. Hidden beauty is waiting in every crumb.” (Macrina Wiederkehr, O.S.B.)

May you look back on 2016 and glean from your memories and observations that which will be useful to you as you transition, like Janus, into 2017. And may you, as a friend generously wished me, “Reach for the stars. Celebrate the starlight within.” Happy New Year. Happy 2017.

Linda Freeman 12-26-2016

CHANGE – SEASONAL, PERSONAL AND ATHLETIC

October at Blueberry Lake in Warren, Vermont. L. Freeman

Periodized training often corresponds to seasonal changes, sports and each individual’s personal preferences. Here in Vermont the autumn of 2016 has been sunny, warm and dangerously dry. However, it has also been an excellent season to view an unusually vibrant foliage season and steal as many outdoor hours as possible to train and/or play.

Transition means integrating the new with the old – not replacement. L.Freeman

Fall can be a tricky time. For those of us who thrive in the warmer months of high energy and correspondingly high enthusiasm, the shorter days and cooler temperatures of autumn can drop us into a bleak state of imbalance, susceptible to cold, low energy and a lack of motivation. Perhaps it is the loss of summer’s bounty that makes us feel this way – the inability to play late in the day after work, the need for layers of clothing, (and, yes, gloves), the loss of our cycling season (for those of us who road bike only above 50 degrees!), the advent of hunting seasons that limit our hiking and woods time, and an undefined heaviness of heart that manifests itself in leaden legs and slow feet.

Contrasting greens and colors mimic our need for balance from summer to winter. L.Freeman

Yoga students might find that they check the boxes of VATA characteristics and determine that this year they will find balance through their Yoga practice. Athletes might begin their transition into the gym to emphasize strength training to support their summer aerobic training and activities. Fitness enthusiasts might need to join classes to maintain motivation and to replace their after-dinner walks or group activities on lakes or trails.

Then there are the others who are chomping at the bit for the first signs of snow – those who wait and/or train for months following the spring’s melt until there is enough snow cover to pursue their sport. For skiers and boarders the long hours of endurance work are done and they are already ramping it up for strength, power, quickness and agility, activities that generate enough body heat to eventually nullify freezing temperatures.

We are so very individual – in body type, preference, adaptation and spirit. There is no right or wrong. We are all needed to complete the human portrait.

A sense of humor helps make any journey lighter! L.Freeman

Balance may well be the key to transitioning from one season to the next. We live and move and breathe in cycles; the pendulum swings from lethargy to adrenalin, weak to strong, slow to fast, defeated to victorious. Should we fight or go with the flow? Should we make excuses for ourselves or push through? Is there something wrong with us? NO. We are fine. We are human. We ebb and flow like the ocean, rise and set like the sun and moon, and change as the seasons.

There are tools to be used and our contemporary civilization is seeking answers to ancient questions. It’s true, some are affected quite seriously by seasonal disorders and need more that self-help. But others of us who simply notice our seasonal preferences might want to delve more deeply into researching tools that are available such as updated information about nutrition, sleep, meditation, exercise and counsel.

Adjust the lens. Look for something you might otherwise pass by. L.Freeman

Plan ahead. Just as you would fill your backpack with fuel, liquids, layers, cell phone and other safety needs prior to a hike, so fill your toolbox of helpful aids as changes near. For example, when you must put your kayak or road bike away for the season, replace those hours with something different such as mountain biking, walking or, when appropriate, hiking. Not only will you work different muscles while maintaining a certain amount of aerobic conditioning, you will also begin to acclimate your body and resistance to cooling temperatures. And then there’s the concept of trying something new like indoor climbing, swimming, Spinning®, martial arts, Yoga or square dancing.

Enough said. YOU are the one to best identify your needs and select options that spur your interest and tease your motivation.

Even a setting sun coaxes new sights and colors to the field of vision – physical and emotional. L.Freeman

Bottom line? Plan ahead; seek balance; try something new; take heart. Each season ultimately segues into the next whether we like it or not!

*******************************************************

October 18. 2016: I have heard from a number of you that this time of year is all about putting things away. In the spring we get “things” out – sports equipment, gardening supplies, etc and now we put them away. It is also a time of harvest. In the spring we plant, and in the autumn we reap. Perhaps here in Vermont we mimic the former farming lifestyle that turned inward during the wintemonths to mend harnesses rather than plow fields.

Read what one of you had to say about autumn:

“I love the changes that accompany the fall season.

The garden has been put to bed, the fields mowed,

the woodshed is full and it is time to explore the

woods. You see things during stick season you

never see any other time of year and hunting lends

a bit of excitement and focus. As soon as the hunting

season ends we can put on our skis and skim along

through the serene, brilliant white landscape in

the cold and invigorating air. Then you come inside

to the warmth of a wood stove, a hearty dinner and a

night of reading and listening to classical music.

What could be better.” Rodney Buck

OVERLOAD

The training principle of overload demands self-discipline, balance and the knowledge to use it well. Overload is for everyone – young and old, novice and expert, recreational and competitive, fitness enthusiast and pro, but must be used judiciously – not EVERY time, but often enough to keep one’s options open.

Every time I hear the word “OVERLOAD,” I think of Patrick Swayze and “Dirty Dancing.” And for you kids, yes, a generation (or more) of us fell in love with either Swayze or Jennifer Gray nearly 30 years ago. And I’ll just bet some of us are still singing those songs.

Overload, however, is also a training principle without which an athlete or fitness enthusiast of any level cannot progress.

Even Mark Twain knew about overload. “If you do what you have always done, you will get what you have always got,” he said.

Usually there is more. Overload opens the door to dreams and goals, possibilities and opportunities. Without overload we simply stay where we are. Briefly. Maintenance is an ambiguous concept. Can one really stand still? Or is it true that if we’re not moving forward, we’re moving backward?

EXERCISE

What do you call it, that thing you do that falls somewhere under the heading of exercise? Training? Working out? Being active? Moving? It really doesn’t matter what you name your exercise or even how you define it; the principles are the same. Getting in a rut is bad; moving forward is good.

The athlete who trains to keep up with his 10 year old on a hike to the top of Mt. Abe is not really so very different from the athlete who trains to qualify for the Boston Marathon. Furthermore, neither is far removed from the sedentary office worker whose doctor mandated weight loss or the joint replacement patient putting one foot in front of the other through rehab.

If exercise, or training, or working out, or any form of “purposeful activity” is on your radar, then you are part of a growing community that values the importance of movement for performance and/or wellness.

Some of you adhere to regular plans; some of you are still in the planning stages. But wherever you are, you are looking at a journey. As time goes on, you become leaner, stronger, faster, more energetic, flexible, knowledgeable and finally more dedicated to your quest. In fact, as you continue to push back your previously perceived limitations and enlarge your possibilities, the more important your active lifestyle will become.

TRAINING PRINCIPLES

Pause for a minute or two. Take out a piece of paper and a pen, or type in a few notes on your iPad. Make a list. Think about it. Hammer out 10 things you think are important to your exercise plan.

Now check your list to see if any of these words appear: doctor’s approval, preparation, motivation, accountability, assessment, measurement, goal, time, recovery, sleep, nutrition, hydration, balance, base building, endurance, strength, speed, flexibility, agility, overload, specificity, tools, partner, race, cross-training, class, solo, commitment, play, gear.

We could do this all day. But it’s up to you to choose 10 fitness training elements that work for you. Remember, you might hold in your hand a perfectly conceived plan, one that has been developed to meet your personal goal and to take you from where you are right now to where you will be when you reach that goal. But, if you do not DO it, that perfect plan is worthless.

Let’s consider just two training principles that might act as reminders of what you already know, or a few good ideas to incorporate in your top 10 list.

THE PRINCIPLE OF BALANCE

The word balance touches upon what is mental, emotional and physical. We speak of balancing appointments, budgets, nutrition and rest just as often as we consider the balance needed to maneuver a ropes course or stand in tree pose. It is no surprise, therefore, that your fitness plan needs to be balanced.

You need long days, short days, hard days, easy days, fast days, slow days, flats, hills, intervals, that which is serious and that which is just plain fun.

Do you hear your friends rave about how hard a class might be or how completely depleted they were after a particular workout? That’s good. But not every time.

Your body needs regular practice going the distance as well. You need to teach your body to recover both within the context of a training session and before the next one. Your workouts must include the commitment to finish as well as start; to accept moderation as well as stress. As we like to say, “It’s all good.”

THE PRINCIPLE OF OVERLOAD

This brings us back to the principle of overload. For some, overload is the fun stuff; for others, sheer dread. To progress, to move forward, you need it so go ahead and embrace it.

“The Overload Principle is a basic sports fitness training concept. It means that in order to improve, athletes must continually work harder as their bodies adjust to existing workouts.” www.sports-training-adviser.com/overloadprinciple

Elizabeth Quinn (www.verywell.com, January 2016) wrote this about overload: “Definition: The principle of overload states that a greater than normal stress or load on the body is required for training adaptation to take place. The body will adapt to this stimulus. Once the body has adapted then a different stimulus is required to continue the change. In order for a muscle (including the heart) to increase strength, it must be gradually stressed by working against a load greater than it is used to. To increase endurance, muscles must work for a longer period of time than they are used to. If this stress is removed or decreased there will be a decrease in that particular component of fitness.”

Overload is appropriate, therefore, to building strength as well as endurance. By increasing resistance and/or repetitions, the body responds with increased strength. Increase time and/or distance, the body responds with increased endurance.

Note: such increase must be done in a safe and deliberate way in order to build rather than injure. Also note that as Quinn said, the opposite, decreasing intensity, causes a loss of power or fitness.

MOVING FORWARD

It is already the first weekend in August. Summer vacation times come early for some and later for others, perhaps when the season has matured. Goldenrod is prolific; back-to-school specials are too. But there are still a few weeks to play the part. There is yet time to indulge in activities best enjoyed at a pace and intensity suitable to summer.

While doing so, why not anticipate the months ahead and develop a plan? You’ve made a list and pondered some of the many elements of fitness training. Take another look at that list and be sure that you have both balance and overload on it. Then get ready to take the next step, the step forward from where you are and headed in the direction of where you want to be in your fitness future.

HEAT, HUMIDITY, EXERCISE & EDIBLE SUNSCREEN

Respect the impact of summer elements on your exercise.

You either like the heat, or you don’t. Those who live in Vermont because they prefer cooler temperatures, and snow and winter sports, just might start to complain when the thermometer hits 70 degrees. Others luxuriate in the penetrating heat of a sunny Vermont day. Both camps often agree, however, that high heat combined with elevated humidity often cause a game change.

In any event, longer daylight hours married to pleasing temperatures lure most outdoors. An added bonus is how little one needs to wear in summer versus winter conditions.

That does not mean, however, that one should be unprepared for what summer elements may produce.

— Weather: It may change any minute. If it rains, will you be prepared? Be sure to check the forecast. Right or wrong, it will at least give you a good idea of what is possible. Above all, avoid getting caught unprepared when dangerous lightening strikes.

— Heat: The condition of heat exhaustion is preventable; heat stroke is deadly. Learn the symptoms and treatments for both (see, for example, www.mayoclinic.org). Your troubles may appear initially as heat cramps. If these escalate to dizziness, hot and clammy skin, rapid pulse, headache, nausea, fatigue (to name a few symptoms), it’s time to take action. Or rather, it’s time to stop, find a cooler place (even the shade of a tree) and hydrate with water or a sports drink. Untreated, heat exhaustion can become unmanageable and dangerous. If symptoms continue for an hour and body temperature is elevated to 104 F or above, seek immediate medical attention.

A warm, dry day is an excellent time to get outdoors to train for a sport or participate in a game, competition or event. However, if conditions are adverse, best to err on the side of caution: Play it safe, dial it back, reduce the intensity or length of your training, take special care to hydrate well and spend every available minute out of the direct sun.

— Wind: Unintended consequences prevail when one embarks on an adventure on a windy day. When checking the weather forecast, also be sure to note the wind. When cycling, paddling or running, for example, a headwind is disadvantageous because of the effort involved. Yet a tailwind, though often an exciting relief, just might be more than you bargained for. On water it’s easy to be blown off course, and on a bike those pesky cross winds can be unsettling. Wind is also unexpectedly dehydrating.

— First aid: It’s smart to refresh your memory of basic first-aid and to pack along a few simple aids that could make the difference between a blip on the day and a sad experience.

— Bugs and bee stings: Oh my; these do come with the territory. Some people seem to attract insects more than others. Know your personal tolerance level and bring along whatever you need to protect yourself whether it’s a topical spray or lotion or long sleeves and pant legs, or even netting. If, of course, you are allergic to bee stings, always be prepared with an EpiPen (epinephrine injection) or whatever antidote you use, and inform your companions of your allergy.

— Poisonous plants: Learn to identify poisonous plants such as ivy, oak, sumac, parsnips, and even common plants such as sunflowers wild grapes and clematis (www.uvm.edu). Reactions to toxins from these plants vary in different individuals.

Surely when your work is in the outdoors, choices are limited and precautions take on new meaning. If, however, you are off for a day of fun, think ahead to insure a safe and pleasant outing for yourself and those with whom you spend your hours.

— Sun protection: Finally, by now, unless you live on another planet, you have heard repeated warnings to protect your skin from the ravages of skin cancer due to exposure to the sun’s harmful rays. Apply and reapply sunscreen as needed.

Read below to see what Kimberly Evans, a registered dietitian, has to say about nutrition and the sun.

EDIBLE SUNSCREEN

by Kimberly Evans, MS, RD.

The sunscreen dilemma is a frequent problem with athletes and outdoor enthusiasts come summer. One might think that this is a no brainer. After all, for a very long time now we have been programmed to lather up on sunblock before we even step outside. You do this to protect your skin from harmful sunrays, and therefore protect your skin from cancer. For the most part, we can all agree that skin protection is an important consideration for those who are active outside in the summer months.

But wait, there are some cons; maybe even more cons than pros. For one, not only does sunblock keep out harmful sun rays, it also keeps out very beneficial Vitamin D. Vitamin D is a crucial hormone-like-vitamin that not only keeps athlete’s immune systems healthy, but also plays a role in preventing stress fractures and other sports-related injuries.

It is a good practice for active people to get vitamin D levels tested once a year, especially if they are sun-avoidant or heavy sun block users. Salmon and mushrooms are a great natural source of Vitamin D, but many folks find that they need to take supplemental Vitamin D3.

Another very real sun block con is that many sunscreens are loaded with harmful chemicals, commonly referred to as endocrine disruptors.

The skin is the largest organ of the body and creams, oils, and lotions applied to the skin quickly make their way into the blood stream. Chemicals such as PABA, paraben, sulphates, phthalates, oxybenzone, and forms of Vitamin A are common sunscreen additives.

If you lather up before going outside, a good rule of thumb is to choose a sunscreen that has strong broad spectrum UVA and UVB protection, such as those containing zinc oxide. Badger All-Natural Sunscreen and Aubrey Organics are two good examples.

The Environmental Working Group (a non-profit research group focused on public health protection) has several guides to choosing a good sunscreen, as well as several interesting articles such as “Eight Little Known Facts About Sunscreens.”

As a registered dietitian and food enthusiast, I find there is always a celebration to be had when food comes to the rescue. In my world it often does. Beyond topical sunscreen, foods themselves can offer sun protection for the skin.

The next time you are heading out for a run, hike, bike, walk, swim, round of golf or any other outdoor activity, plan a meal where you can eat your sun block or take sun protecting snacks along.

Wait, what? Yes. I am not talking about finding an edible sunscreen here. I am saying that many foods in your kitchen contain natural protection against solar radiation.

The phytochemicals in foods actually make their way to the upper layers of your skin, increasing resistance to UV damage. Think of these foods as part of your summer medicine cabinet that can be found in your kitchen and your garden.

Here are the top foods that offer skin protection.

TOMATOES. Tomatoes contain lycopene, a phytochemical that has been shown to protect the skin against sunburn. This protein is enhanced by olive oil and cooking the tomatoes. (Bruschetta anyone?)

AVOCADOS. The oils in avocados help protect the skin from damaging effects of the sun. Avocados make a great addition to a smoothie, a salad, or as a sandwich spread. (Although I have been known to simply cut them in half and eat with a spoon right out of the skin.)

APPLES, particularly red apples. The triterpenoids in the skin of apples fight cancer cells by inducing apoptosis, or death of cancer cells.

GREEN TEA. The catechins in green tea offer skin protection. Make a goal of two cups per day. Green tea can be a good liquid to add to a smoothie, use in a sports drink or to make a simple iced tea.

CITRUS. Beyond the healing properties of the Vitamin C found in citrus, the essential oils found in the skin of lemons, limes, and all citrus contain limonene, an essential oil that offers a dose of skin protein when eaten. Zest lemons or limes into your tea (hot or iced) or even onto a nut butter sandwich. (Trust me on this one; it is delish.)

OMEGA – RICH FOODS. Salmon, flaxseeds, and chia seeds are omega powerhouses. The omega-3 fats act as sunscreen and have been shown to decrease squamous cell skin cancer by 20%.

POMEGRANATES are rich in ellagic acid and support glutathione production in the body. These phytonutrients offer antioxidant protection and fight skin damage caused by free radicals. Pomegranate juice is always available and makes a tasty pink lemonade.

Pomegranates also make an excellent addition to guacamole. This is a win-win. Try this recipe.

Pomegranate Guacamole

2 ripe avocados

¼ cup diced red onions

3 TBSP freshly squeezed lime juice

1 tsp salt

½ cup finely diced cilantro (mint or parsley can be used for those non-cilantro lovers – cut down to ¼ cup)

½ cup pomegranate seeds

Halve and pit the avocados and scoop out the flesh with a spoon into a bowl. Add red onion, lime juice, salt, and cilantro to the bowl. Mash the mixture together with a fork. Stir in pomegranate seeds and serve with chips or crudité (jicama is very nice here)

If you are active outside in the summer, add these foods to your shopping list. Food does not need to replace sunblock entirely, but it can work together with it to increase its effectiveness in a most tasty and delicious way. Culinary medicine is a growing science that combines the art of cooking with the emerging science of nutrition, genomics, and biochemistry. Eating your way to skin protection is just one example of culinary medicine.

To contact Evans, email Kimberly@wholehealthnutritionvt.com or visit her website: www.wholehealthnutritionvt.com

ASANAS ON THE WATER – SUP AND YOGA

This story ran in the Rutland Herald & Times Argus on 7-10-2016, written by Linda Freeman, Field Editor and Correspondent for ACTIVE VERMONT.

Last week on the Active Vermont page you read tips on how to choose your own SUP. Once selected, what next? What can you do with a SUP? The short answer is “a lot.” A stand up paddleboard is legally a vessel and can be used much like a kayak or canoe. One or more users can navigate ponds, lakes and rivers for sport, recreation or fitness.

Standing up is a lovely way to tour. The vantage is just that much better and what is below the board is easily seen. Looking straight down you will see far more than glancing across the top of the water from a seat. Though the very idea of standing on something potentially tippy in the middle of a lake can be daunting, it’s really not so bad. In fact, there’s no rule that says you must stand. You might want to begin seated or kneeling. In fact, if there’s a stiff wind and you really need to get where you’re going, you might want to lower your mass and cut through less wind.

But back to your first time out. Because I was skeptical about the touted simplicity of SUP, what I had heard of as “user friendly,” (yeah, right), I knew I had to try it before writing about it. So I did and will share the few bits I learned.

Begin, of course, with the right SUP and the correct length paddle. Don’t forget your pfd (personal floatation device), leash, water and sunscreen. (Refer to Active Vermont, July 3, 2016.)

If you start from the shore, simply push the board out a little way, lay the paddle across like an outrigger, put one knee on the board, then the other, and voila you’re afloat.

At this point the paddle is much too long to be effective, but will do something. As soon as you are ready, take your time, find a centered balance on the board, and straighten up. At first you might be tense, (I sure was) but allow yourself to move with the board and start to paddle.

Find a functional alignment: feet parallel, about hip-width apart, toes pointed forward, knees slightly bent tracking over the toes, back erect, and looking where you are going. “Much like bicycling, when your forward momentum increases, your stability increases as well.” (www.rei.com)

With one hand over the end of the paddle and the other partway down the shaft, begin to make sweeping strokes close to the board. There is a way to refine a “J” stroke that will help keep you tracking forward, but you will need to switch sides regularly anyway. The longer you’re on the board, the more comfortable you will be. Try standing slightly fore or aft and see what effect that has on your paddling. Practice turning and using so many of the same techniques that you would use with a canoe. The wider your board, the more stable. Soon, however, unless the water is really disturbed, you should find yourself relaxing and enjoying the ride. And, oh yes, don’t forget that the strength of the paddle stroke comes from your core and not just arms and shoulders. With arms relatively straight, twist from your torso to execute the stroke. Paddle wrong and you’ll tire too quickly.

“The paddle in the water is your 3^rd leg of stability,” Mike Strojny said. As assistant retail manager at Umiak Outfitters, he has seen many newcomers to SUP. “A couple hours and you should be good. Wrong equipment is a problem. When it comes to technique, a lesson helps accelerate the learning curve.”

Finally, wear a swim suit. If you fall, you want to fall into the water, not on the board. Just be cool and pretend you meant to take a dip.

YOGA and SUP

Yoga on a stand up paddleboard is not new. In fact, Wikipedia refers to this as an “emerging sport,” and cites its acceptance within an “international community.”

The Huffington Post lists the following reasons to practice Yoga on a paddle board. Certainly, if your Yoga is getting stale, SUP makes it a uniquely different experience. Because of the unstable base, you need to refine your technique and, in the process, get a better workout. Once you accomplish your goals, there is a sense of empowerment; and, because it is “a touch scary,” your success is well-earned. Furthermore, it is noted that the practice can be calming with more attention paid to breathing. It’s fun and it’s beautiful.

A quick Google search will find SUP and Yoga alive and thriving in Vermont. In the Killington area SUP Yoga is in its fourth season. (www.killingtonYoga .com). At Waterbury Reservoir both Grateful Yoga and Siren SUP with Merin Perretta and Anjali Budreski offer multiple classes each week into September. (www.umiak.com).

“FLOAT YOUR YOGA ”

Merin Perretta, SUP yoga. Photo courtesy of Merin Perretta.

Merin Perretta brings to her teaching a rich and varied background with personal, physical and intellectual depth. “I took my first Yoga class at the age of 15 or 16 with my sister at a Community Center in Newton, Ma,” Perretta said. “There was a lot of meditation and I liked it.”

Perretta has always been fitness-based and athletic. Her Yoga experience “planted the seed. It took a long time to germinate and set down roots.” First there was a move to the Northeast Kingdom where she found a little studio that “drew me in,” she said. As her Yoga learning and practice continued, Perretta went on to enhance her bachelors degree in medical sociology with a masters degree in counseling. Today in Montpelier Perretta pursues mind-body integration through her work as a certified personal trainer and Yoga instructor.

When Perretta and Budreski met, “we totally hit it off,” Perretta said. Both teach at Yoga Mountain in Monteplier. “I’ve learned so much,” Perretta said. “I’ve found my Yoga platform at Yoga Mountain.” Perretta and Budreski both love SUP and both love Yoga . “We’ve got to bring this to people,” they said. Siren SUP was born of their shared enthusiasm. The two became business partners planning their SUP classes as well as a trip to Costa Rica in March 2017 to a surf and paddleboard destination where they hope to work with women of all ages, engaging all the element of youth, coming of age, and maturity. It will be about sister groups, partnering, Yoga and, of course, SUP. (For more information visit http://trilliumhealthworks.com)

My own experience with Yoga on a paddleboard happened a few weeks ago on a beautiful, though breezy, sunny day on Curtis Pond in central Vermont under the guidance of Merin Perretta. I had never, ever, been on or near a paddleboard. Perretta was unfazed. I do, however, practice Yoga and, though relatively new, am also relatively comfortable with some of the asanas.

What are asanas? Though strictly speaking asana may refer to a seated stillness, asanas in Yoga are often referenced as postures, or the physical actions of Yoga . Though Yoga is indeed about far more than exercise, it is often the place where most of us begin.

So to begin at the beginning, I managed to stand up and paddle and reach the point where I might try a few simple asanas. Working from a tabletop postion, on all fours, was easy and a real start in adapting to the movement of the board on water.

Transitioning into downward facing dog, basically a pike position with hands and feet on the board, added something new. As I looked back past the end of the paddleboard (for all purposes upside down) the play of the water against the board did weird things to my eyes and balance. Looking the other way in camel pose was another story. As I looked up at a cloudless sky the world seemed still; so much easier.

Trying a few poses lifting one leg, twisting, stretching or moving from plank to the board were all done with a sense of exploration. Strangely aligning from bow to stern on the board was do-able (warrior I or pyramid pose) but aligning with the long side (warrior 2 or triangle poses) was far more challenging. Just as I was feeling pretty good in dolphin pose with one leg in the air (sort of half standing on my head) I looked to see Perretta in a full head stand. Oh well. The sky’s the limit I guess.

The bottom line is that if I can do this, anyone can. Each class,similar to my experience, is taught with respect for what each individual brings to the board. No previous SUP or Yoga experience is needed.

WHY YOGA ON A PADDLEBOARD

SUP yoga class taught by Merin Perretta. Literally Asana on the Water. photo supplied by M.Perretta.

Perretta, who practices her Yoga with precision focusing on alignment and fitness, also brings to her work a deep sense of the mental, emotional and spiritual. “Yoga is 1% theory and 99% practice,” she quoted.

And then there’s the fun part. Speaking of SUP Yoga she said, “If you’ve even a glimmer of curiosity, try it. Encounter it, look it in the eye, and do it.”

But perhaps more importantly the experience deepens a Yoga practice and expands it to include more than navigating the poses on water.

The unstable surface challenges core strength and balance, yes, and there is a playfulness about the process. But there is also a connection with your immediate yet vast environment; with water, sky and air.

The board becomes your mat, the space in which you engage. It becomes your partner and your teacher. You learn to release, to float. You may sit, kneel, stand or lie on your board, your Yoga mat in action. You feel buoyancy and relate physically to the movement of the water, to tides, to flow.

Your perspective is organic. When you seek your drishti, your focal point, you may need to look inward.

When you finish your practice, you lie supine on your board, eyes closed, and give yourself to the water’s surface, be it active or still. You feel and sense rather than see and do. Your board gives you feedback from your practice. You learn which muscles worked and which joints opened. You feel your spine, hips, skull, heels, elbows and hands against a stiff but moving surface. It makes you think about where you’ve been and where you are going, and then perhaps relieves you of thought. Flow is a word often united with Yoga . On the water, flow is quite literal.

For me, my take home was a very real example of what in Yoga is called Sthira and Sukha, steadiness and ease. Uniting these two qualities that could be perceived as opposites, is profound. Finding a balance between effort and ease significantly impacts sports performance as well as daily living. Striving for strength, energy and capability; then softening with ease, release and freedom, just might be what it’s all about.

Wha’SUP? The growing sport of stand up paddling!

Stand Up Paddleboard, or Stand Up Paddling, or simply SUP, may be here to stay. Skeptics dubbed the sport another passing fad, but that was sometime around 2001 or 2002. Here we are, more than a decade later, and we see boards strapped to car roofs, beached on shorelines, and, of course, on the water.

Here in Vermont, most SUP paddling is done on flat water, though Lake Champlain, power boats and even a windy day can give the paddler rock and roll. In other areas, SUP is more closely connected to its surfing roots from places such as Hawaii and with names such as Laird Hamilton.

Standing up to paddle can be traced back for centuries. Old paintings and a multitude of anecdotes suggest SUP possibly dates back far more than the early 20^th century. Of course it’s probable that Native Americans stood in their canoes to paddle up river, but the claim that in Peru as long ago as 3,000 BC, and possibly even Pharoah’s daughter, the one who found baby Moses in the rushes, was standing up to paddle, necessitates unsubstantiated acceptance. (To read an intriguing and short history of SUP go to http://www.supthemag.com/complete-short-history-sup/)

Assuming you find the sport of SUP interesting and would like to give it a go, there are many ways in which to do so. By all means, rent a SUP or borrow a friend’s, and get on the water before you decide to purchase. However, remember that when you do, you may not be on the board that is most appropriate for you. It’s a good way to taste but not to digest. And, to be sure, a SUP lesson is a great way to begin.

SUP – a family adventure
photo by L. Freeman

Once hooked, you will want your own board, paddle, leash and pfd. (Note that a Type 3 USCG approved personal floatation device is mandated by law. If you are over 12 years old, you do not need to be wearing, but must have one easily accessible on the deck. Twelve and under must be wearing.)

HOW TO CHOOSE A BOARD

How do you choose your board? The best answer is to visit a water sports store where an informed associate can give you good advice, not just sell you a board. Finding the right board is not rocket science, but it really does matter and must meet your individual needs, fitness level, body type and budget. Buy the right board the first time and your purchase will be cost effective in the long run.

For more information I visited Umiak Outdoor Outfitters on South Main Street, Stowe (www.UMIAK.com) where Mike Strojny, assistant retail manager, spent unhurried time answering my many questions. Here’s what I learned.

What do you want to do with SUP? Is it for fun and fitness or touring or maybe even racing?

There are basically two types of hulls from which to choose: planing and displacement. A planing hull is flat and wide like a surfboard, costs a little less money to build and therefore a little less money to buy, and “is the board that most recreational customers come into the store looking for,” Strojny said.

“We think most people should buy a displacement board because Vermont lakes and ponds are flatwater.” And why is that? A displacement hull is straighter and faster. The front and back (bow and stern) are slightly pointed allowing the board to be moved forward with less effort. A displacement board is a good choice for the recreational paddler who wants the option to spend his or her hours and effort touring. Displacement boards are far more stable than one might think and versatile in their use be it fitness, cruising or even yoga.

SUPs are built from the inside out, whereas a kayak or canoe is built from the outside in. Foam inside is wrapped in a fiberglass sock. While there are many kinds of boards, and some are extremely attractive, Strojny suggestions caution. “They’re like a nice sports car; it’s what’s under the hood that counts.” The variables are the materials (a plastic board will weight 45-50 pounds while its carbon fiber equivalent only 20 pounds or less), board length, width, thickness and volume. A textured mat or surface on the top of the board provides stable footing.

Put in simplest terms, the bigger the person, the longer the board needed. Also to be taken into consideration is where you will paddle, the size of your car roof, where you will store the board when not in use (an inflatable SUP folds up into a wheeled suitcase), and perhaps how far you will need to walk to the beach. Width affects stability. A board 31-36” wide will be more stable; one 29 or 30” will be faster. Volume is a mathematical equation of length x width x thickness. The answer suggests the board’s ability to float with a certain amount of weight on it. All boards have a fin to help tracking. Paddling skill aids in keeping that straight line while wind factors present problems of their own. Roughly speaking a smaller person, woman or child, might shop for a 10-11’6” board while a larger or taller person might move up to a 12’6” board. Athletic ability and fitness definitely play a role as well.

What else do you need? In addition to your SUP and PFD, you need a paddle leash. “Four people drowned a few weekends ago,” Strojny said. “Not around here. Lake Tahoe and elsewhere. They didn’t have a PFD and they didn’t have a leash.” Strojny went on to explain that a SUP can also function as a large floatation device. It’s unlikely that you will hit your head when you pitch off of one. You are, after all, standing. Most likely you will land in the water and, with your board attached by a leash, can reel it in and clamber back on, or at least hold yourself up until help arrives. Wearing a PFD (there are some that can be worn unobtrusively around the waist), is, of course, the ultimate safe way to paddle.

Finally you need a paddle. Yes, you use only one and it is very long. A quick measure is to stand on land with the blade tip next to your feet. With one arm extended straight up towards the sky, the end of the handle should be at your hand. On the board in the water, you will hold the top end with one hand and partway down the shaft with the other. Some paddles are adjustable, others are custom. Less expensive paddles are heavier and can cause stress to joints, fatigue and just maybe take away from the joy of paddling. Small, narrow blades and light, stiff paddles made of fiberglass or carbon fiber allow for more dynamic paddling, a faster cadence if desired, and a less tiring experience that can make racing, yes, but even touring more enjoyable. Sometimes it takes surprisingly little effort to move forward, but equally significant is the core workout you will get.

Oh, and one more thing. You will need a roof rack on your car, usually the bars already there will do. Hoisting the board to the roof is as easy as your board is light. Simple straps usually get the job done.

SUP FESTIVAL

Burlington SUP Festival 2016, photo by L. Freeman

I met Roxanne Scully at the 2^nd Annual Burlington Paddleboarding and Windsurfing Festival, June 25, 2016, on one of those perfect Vermont days: sunny, breezy, lots of people eager to participate, vendors happy to answer questions and hopefully make a sale, kids, dogs, and boats and more boats. Festive indeed.

Roxanne and her husband, Russ, began with The Spot, a “surf style restaurant” near the Burlington waterfront. Along came a new sport, paddleboarding. “My husband and I started this whole venture,” Roxanne said. “There was an article in the NY Times about Russ. After that he became the go-to person for paddle board.” The Scullys mixed business and pleasure. Russ became a rep for Starboard paddleboards and soon the couple started selling out of their restaurant. It was not long before they opened WND&WVS (say it quickly and you’ll get wind and waves, of course), a SUP, windsurf and other types of water sports store. (www.wndnwvs.com ). When asked about the popularity of SUPs, Roxanne said: “I think it’s just the beginning. There are so many different ways to use it from enjoying the sunset with your family or dog to racing. There’s a large spectrum of what you can do.”

Though the festival was for SUP and windsurfing, I saw only SUPs. And I saw many. Juxtaposed against the backdrop of sailboats and cruisers, boats of mixed size and use, some moored and some in action, were dozens of people of all ages on a huge variety of boards. Some were adept, some a bit anxious. Some boards were slim, some were large enough for a family, some short, some long, some hard and some inflatables.

I noticed a woman wearing a dress, but holding a paddle. When I asked her if she was having a good time she told me that she was down to three boards. She had tried the inflatable and was surprised by how hard it was, not rubbery at all. But she did find it a bit “bouncy” on the water. She then tried one that was more sleek and a better performer. Finally she tried one somewhere in the middle, a board that was stiff on the bottom but had a soft covering on top. She was still uncertain. But one thing was for sure, she was going to buy one of these boards and SUP on Lake Champlain.

As noted above, paddles are important. But let me introduce you to Steve Berson of Oblio Paddles. (www.obliopaddles.com) When Berson first explored the world of SUP he loved standing on the board, but was uncomfortable with the concept of a single paddle with a single blade that had to be switched from side to side and sometimes caused balance and/or tracking problems by its very nature. Why not design a long paddle with a blade on each end with a rotating grip that would serve as an aid to balance (much like the tightrope walker and his pole) and would provide rhythm and symmetry to smooth the rough edges of an otherwise seamless sport? So he did. The process began in March 2014 in Morrisville. The first year was spent in development and prototyping. Today there are different models available ranging in price from $229-$429 and made of fiberglass, a composite, or top of the line carbon fiber.

Even this Welsh Corgi enjoys SUP on the Lake. photo by L. Freeman

Over the years we’ve learned that stand up paddleboarding is not limited to the big surf of Hawaii or southern California; or, in the State of Vermont, to larger lakes like Champlain or Bomoseen; or even Vermont’s smaller lakes and ponds, surrounded by summer camps and home to both motorized and non-motorized water craft. In fact, one may not really know just how much this sport may grow. SUP is one new kid on the block who may have moved in to stay. Perhaps this IS just the beginning. Perhaps in years to come we will see many variations on the SUP theme.

This story first appeared in the Rutland Herald & Times Argus Sunday newspaper, 7-3-2016 written by Linda Freeman, Field Editor and Contributor to Active Vermont.

BRAIN GAMES – EXERCISE BENEFITS BOTH BODY AND BRAIN

By this time, few will argue that exercise is good for your health. But doesn’t this mean physical health? Don’t we use exercise to help tame obesity, lower blood pressure, raise good cholesterol (HDL), strengthen all muscles including the heart, increase aerobic capacity including endurance, enhance quality of life, and on and on. Now, however, we are being told that exercise is also good for the brain. “Your brain is no different than the rest of the muscles in your body–you either use it or you lose it…In general, anything that is good for your heart is great for your brain.” (www.brainhq.com)

Taking this even further, it seems that the Gemini Twins of the fitness world might be combining aerobic exercise with brain challenges. The trick is to exercise the brain much as we would train a muscle, working with principles of overload (pushing it beyond what is comfortable) and specificity (honing particular skills). What’s more, the brain needs to be trained regularly, not randomly.

Recently as part of my continuing education as a Personal Trainer, I participated in a course entitled “Train the Brain.” Much of what I learned was presented in a paper by Lawrence Biscontini, MA, “Building Mental Muscle Toward Neuroplasticity,” (American Fitness, July/August 2015).

Parts of the brain serve different functions. Stated simply, the left side (hemisphere) of the brain controls analytical skills, language, math and speech. When you can’t remember a name or are searching for that perfect word, you need the left side of your brain. Interestingly the left side of the brain controls motor skills on the right side of the body and the right side of the brain controls motor skills on the left side of the body. It is in the right hemisphere that creative processes, problem solving and emotions (among other functions) are controlled.

The brain is made up of a number of sections. The cerebrum is the largest part. The frontal, parietal, temporal and occipital lobes function variously to make decisions, form judgments, pay attention coordinate movements, allow for comprehension, language, speech, behavior, vision and even personality. The cerebellum is important to fitness enthusiasts as it is associated with balance, posture and coordinating motor skills and movements.

Of course there is far more anatomy and function to be learned and discussed pertaining to the brain, but this gives us a good idea of what’s inside our skulls, and it’s quite a lot.

WHAT AFFECTS BRAIN FUNCTION?

That which messes with our brains is often something we have control over. Our lifestyle, daily habits, nutrition and sleep all play roles in disturbing or supporting brain function.

Cortisol has become a headliner. It grabs attention when one is told that too much cortisol, a byproduct of stress as well as other factors, can cause unwanted and excessive fat storage. Too much cortisol in the blood can slow down our thinking and therefore our responses.

Oh, sleep. A sleep-deprived brain is just not going to work right. Common wisdom suggests 8 hours a day.

Dehydration, depression and hypoglycemia affect slow brain activity and impair judgment.

Now here’s a good one: while loud music is distracting, soft music under 50 decibels may stimulate brain function in individuals with brain issues.

Finally, a note to couch potatoes: calcium plays an important role in brain functioning. There is a delicate balance to be maintained. “Even mild activity boosts peripheral calcium to the brain, which assists with the brain’s overall functions.” (Bicsontini)

Neuroplasticity. What a great word. Wikipedia loosely defines this as “an umbrella term that describes lasting change to the brain throughout an individual’s life course.”

This is where the fun begins. Using fitness training concepts of sets, reps, timed segments, etc., we can train the brain to better perform and to help manage fear, anger and depression. BUT, to train effectively, brain exercises should be performed along with physical exercise. The key is to put the two together to maximize results.

BRAIN GAMES

Here are a few brain games for you to try alone or with friends.

Mobile meeting. This may be the simplest. Conduct your next meeting, visit with a friend to plan an event or have your book club discuss their selection during a walk, hike, run or ride.

Choreography or movement design. The mental task can be a simple one but must be connected with the movement. For example, perhaps you know how to do a simple grapevine lateral move or step or jump in a pattern like hopscotch. Do this while at the same time performing a math task such as the phone numbers game.

Start the movement pattern then suggest a 4-digit number. Recite the digits, then do so backwards, then add them, etc. About 10 minutes is enough of this. You can make this drill more difficult by adding the first 3 digits to the number.

For some reason, or for many reasons, the number “7” is a good one. How many things can you think of that involve 7? We’ve already used a 7-digit phone number. How about 7 days in a week or 7 colors in a rainbow? Base the number of selected items to tax the brain on the number 7.

I once participated in a brain training game in which we formed a circle and, in unison, moved 7 steps to the right and 7 steps to the left. We did this over and over again while each person took a turn telling a story. The story began with one line. The 2^nd person repeated that one line and added another sentence to it. The 3^rd person repeated those 2 lines and added another sentence. And so it went. It was like the old fashioned game of “telephone” X10. What kept us laughing were the multiple collisions as folks forgot to transition from right to left or back again.

Step aerobics. Do you remember step aerobics classes? Find yourself a step and repeatedly step up-up-down-down changing lead foot every 8 times. Recite what you had for breakfast. Have your friends join you. Then recite what you had for breakfast backwards. Then recite what you had for breakfast using the beverage first. Then 2^nd. Then 3^rd. You definitely get the idea.

Head and shoulders, knees and toes, knees and toes. Did you just sing those words as you read them? You could do so while marching in place then mix up the order or add other body parts to add up to that magical 7.

As you can see, these games are simple and relatively unlimited. They are just a start to tease you to create your own. All you need is a basic movement pattern, dance step or even jump rope and enough creativity to find your challenge. To be sure, a group of willing friends helps as well.

BRAIN GAMES first appeared on June 26, 2016, ACTIVE VERMONT, Rutland Herald and Times Argus, written by Linda Freeman, Field Editor.

John Spinney – Triathlete and Coach

IT’S ALL ABOUT LONG-TERM SUCCESS: MEET THE ATHLETE – JOHN SPINNEY

John Spinney wears two hats; both are professional and both represent life-long passions.

John Spinney at 2015 Ironman Mont Tremblant Ironman Hawaii Qualifier

The first, some might say, is his real job. As post-secondary transition coordinator at the Vermont Agency of Education, Spinney works in the field of special education, helping students transition from high school to college to career, forming partnerships between schools and business.

His other hat might be better identified as a baseball cap or cycling helmet. A competitive triathlete, Spinney has made his own transition, from podium to coach.

Spinney, who lives in Waterbury with his wife, Lindsay Simpson, grew up in Guilford, Vermont, in a closely knit family who lived and worked professionally and compassionately with individuals with special needs. Spinney’s present was clearly informed by his past. His parents modeled lives based on education, embracing disabilities. Furthermore, he spent his childhood with four siblings; two of whom were special-needs adoptions with Down syndrome.

Add to that a varied and competitive enthusiasm for athletic activity, and it is easy to see how Spinney became who he is today. After a lifetime of running, riding, swimming and skiing, he may have found his calling as a coach whose vast competitive experience fuels his ability to connect with athletes of all levels and at one of many stages of their athletic growth and performance.

BACKSTORY In 1993, Spinney graduated from Brattleboro High School, where he had run cross- country and bike raced. Tim Chock and Barbara Walsh, then and now owners of the Brattleboro Bicycle Shop, “taught me everything I know,” Spinney said. It is under the wings of this small, local bike shop that Spinney first experienced team racing of a surprisingly good quality — public-school kids in a prep-school league.

There was a Time Trial series out of West Hill Shop in Putney, a program for aspiring youths from the New England Cycling Association, and maybe 50-65 bike races a year for the 16-year-old Spinney. He began to burn out.

Interestingly, while in high school, “alpine ski racing was actually my first sport,” Spinney said. But there also lurked the “inner ski bum,” he said. During his years at Johnson State College, Spinney ran cross-country, bike raced, coached Mitey Mites at Smugglers’ Notch, and finally found his way onto mogul fields.

With teaching license in hand, Spinney headed to Waterville Valley Academy, where he did what so many young ski academy instructors do, combining several jobs in one as house parent, classroom English teacher and mogul instructor, integrating dryland training in the academy’s program.

TRIATHLON Today Spinney is identified as a triathlete, but it took awhile for him to realize the personal impact of the sport. “I did my first triathlon at 14,” he said. “I was mostly a bike racer but dabbled in triathlon.”

A ski injury in his senior year at college kept him off the hill, but nudged him in another direction. “It took a couple years,” he said. “My back was killing me.” “You know what?” he said to himself, “I’ll just do a bunch of triathalons; riding isn’t that long.”

And then fate stepped in. The Vermont Sun Triathlon series has been in existence for over three decades. On July 22, 2000, Spinney entered and subsequently won a Vermont Sun sprint triathlon. More importantly, at that event he met Lindsay Simpson. Spinney unabashedly states “It was love at first sight.”

Their story is one of connection: personal, professional, athletic, and certainly a mutual commitment to values and ideals.

Though they went their separate ways for awhile, daily communication and a good bit of creativity eventually brought them together again where Lindsay taught and served as house-parent at the Lowell Whiteman School, now Steamboat Mountain School, in Colorado. They never looked back. In 2001, the couple drove to Burlington and in 2006 were married.

John Spinney and Lindsay Simpson, PIneland Farms trail festival 2014. In 2016 Simpson returned to Pineland Farms to win the Women’s 50 Mile Race.

Conventional wisdom might suggest that it is unwise for life partners to coach or be coached by the other, but in the case of John and Lindsay, it works. “Lindsay never loved swimming and cycling,” Spinney said, “but she loves to run.” Over the years he has coached his wife to become a highly successful ultra-distance runner, qualifying this year for Leadville, the ultra race that separates and distinguishes them all. Lindsay, in turn, acts as John’s support crew, whether in Hawaii for the Ironman Championships or in his day-to-day efforts. They live, work and train as a team.

“I love what I do,” he said. When speaking of his work, “These are two jobs I am passionate about.” When speaking of his life, it is his marriage that brings a smile to his face. QT2 systems coach

For Spinney, in 2008 it all came together — competition, athletics and education — when Jesse Kropelnicki, founder and managing director of QT2 Systems, coached him through a pivotal year of Iron Man training.

For Spinney, teaching and competition morphed into coaching, drawing on personal experience in practice, performance and recognizing the need to understand how people learn. Under the umbrella of QT2 Systems training are five cornerstones. Preparation (training and nutrition/rest) combines with execution (race-fueling and pacing) and the fifth cornerstone, mental fitness, to produce the race outcome.

QT2 logic refers to the model that helps build programs across lines dividing endurance sports, makes the principles applicable to multiple sports, and with appropriate adaptations to multiple athletes with varying skills and body types.

QT2 training involves the whole picture. Which energy system is needed for a key race? What is the current fitness level of each athlete, his or her strengths and weaknesses? How should one explore conditioning, diet, recovery and the all- important mental component? What is the athlete’s limiter, and how does that inform training and ultimately results? “If your coach can’t tell you why you are doing a particular workout, then get a new coach.” (Jesse Kropelnicki, www.qt2systems.com) It must all make sense; and it must work.

Spinney is serious about what he does. He is a numbers guy. His work is structured, not restrictive. He stresses the need for balance. He will alternate a hard year of intense competition with a year that is perhaps equally demanding, but more for fun.

When coaching, Spinney looks for the 1 percent rule: “Where are all the little 1 percent things you can improve as an athlete? Look for the little dials. That’s my job,” he said.

The bottom line is endurance. “It’s all about long-term success,” he said. “Mobility, body work, nutrition, maintaining muscle mass,” all are critical. But perhaps the most critical of all is one’s Daily Performance Environment.

Active Vermont: Spinney on Daily Performance Environment

This is the glue that keeps the athlete together — and leads to the ultimate fitness developing tool: Consistency. You get injured or sick or burnt out and you lose consistency and lose fitness.

Key items for the DPE:

Daily bodywork. (self-myofascial release work followed by targeted stretching, 3-5 minutes twice a day) I have all my athletes think of this in the same way as brushing your teeth a.m. and p.m. The goal is mobility and limit soft-tissue adhesions which often lead to inflammation in joints which can lead to injuries.

Stay mobile, stay healthy, stay consistent. The other thing I always say to my athletes is: Bodywork should be commensurate with training load. If you’re training really heavily, then the amount of time given to bodywork should be increased; while less bodywork is needed when training load is light. There should be a quick and easy way for the athlete to do this. Items should be kept in one place for easy and time-efficient access. At minimum, I recommend firm-foam roller (bonus points for spiky-foam roller), softball (an actual softball), and a golf ball or Foot Rubz ball.

A mutual acceptance among the parties in your household of overall fitness goals and also a successful balancing of the spousal-approval units (SAUs). This is a big one and arguably the most difficult one to achieve, but it is a cornerstone of any highly successful athlete. There is an agreement and a balance in the household around the commitment needed to perform. The athlete also is committed to keeping the SAU bank full and knows when to fill it. It is all a balancing act. Diet and meals, daily logistics, dividing up of chores, supporting each other, and being in a true partnership. I am in no way an expert at this, but constantly trying to get better and be a better partner.

An acceptance of the type of diet the athlete needs to be successful. In our household we use the “The Core Diet” (http://www.thecorediet.com/). This is essentially a diet based on specific timing of macronutrients and micronutrients. We use “core” windows of time and “noncore” windows. Core windows are when we are not training — we eat only core foods: lean meats, veggies, nuts, seeds and lowfat dairy — no processed sugars of any kind; all nutrient-dense foods that promote overall health and recovery from workouts. Then before, during and after workouts are “noncore” windows. In the noncore windows we eat fuels designed for performance like sports drinks, gels, powerbars, recovery drinks, etc. The whole diet is very dynamic and depends on where you are in terms of the timing of your workouts.

Maintenance of gear and fuels. Keeping your bike in top-performing order, making sure to replace run shoes when they are getting broken down (stay healthy), making sure you have fuel for your workouts. No bonking allowed (it is super catabolic and hurts immune system — stay healthy).

Healthy supplement routine aimed at robust health. A good multivitamin, fish oil, and vitamin D. (For supplements, I recommend Klean Athlete — all of their supplements are third-party tested by NSF and free of any banned substances). Visit: http://www.kleanathlete.com/.

Prehab routine. This is a specific strength routine aimed at areas of sport-specific weakness. Usually twice a week.

Other notes. I currently coach 14 athletes ranging from Pro triathletes to age-group triathletes, one elite masters marathoner, and three Ultra runners. I am self-coached, which is pretty cool. I can modify workouts and customize on the fly, based on my recovery status.

Sleep. Sleep is easily the most potent recovery tool available to athletes. Aim for eight hours a night consistently. (Maybe sneaking in a nap here or there.) Many people struggle with this one due to the logistics of their life with kids, intense job, etc.

If there are any ways for the family to work on this together, the dividends can be huge, with better overall health and recovery, thus improving their athletic performance. You can track your sleep with a great app called “sleep cycle” in the App Store. I’ve used it for years and swear by it.

John Spinney is a competitive triathlete and training services specialist, QT2 Level 3 coach, USAT Level 1 coach. He can be reached by email john@qt2systems.com

All of the above appeared June 12, 2016 on the ACTIVE VERMONT page, Linda Freeman, Field Editor, Rutland Herald & Times Argus Sunday paper.

ATHLETIC TAPING HAS STUCK

It’s time to talk about Kinesio tape. What, you may ask? Yes, you do know what it is. You’ve probably even commented on the brightly colored pieces of tape seen on professional athletes on TV, or perhaps noted that your cycling or running companion is decorated with some strange looking strips of what look like overgrown Band-Aids.

Kinesio tape is getting plenty of exposure, especially where there is exposed skin on an athletic body. Let’s learn more.

Donna Smyers knows about taping. She is not only a world-class athlete, who, if she were a boastful person, could brag of world championships in triathlon, many podium finishes at the Hawaiian Ironman World Championships, and innumerable wins locally and nationally in a variety of endurance sports. But Smyers is also a well-respected physical therapist (www.donnasmyers.com). Athletes come to her knowing that if there is a way for them to heal, adapt and continue in their sport, she will find it.

Recently, I met with Smyers at her clinic, appropriately named Fixer-Upper Physical Therapy, in Adamant, to discuss the now-familiar use of taping.

Jeb Wallace-Brodeur / Staff Photo Physical therapist and athlete Donna Smyers applies kinesio tape to her knee at her office in Adamant.

Backstory.

In 1979, a Japanese chiropractor, Dr. Kenzo Kase, made news by developing a system of taping injured bodies with what has become known as Kinesiology. Kase’s light and flexible tape adheres to the skin and is designed to support and rehabilitate.

Millions of television viewers noted the use of Kinesio tape during the Summer Olympics of 2008. Brightly colored strips of something-or-other festooned arms, legs, shoulders; exposed skin on athletes who showed plenty of skin, such as rowers, divers and the gorgeous beach volleyball women. What was this stuff?Later, we learned that Lindsey Vonn was trimmed in tape when she won the downhill skiing gold medal in the Winter Olympics of 2010. There it was again.Still later, tennis star Novak Djokovic was decorated with tape at Wimbledon. An international soccer star was yellow-carded for celebrating a goal by peeling off his jersey (and, look, his back was taped) during a World Cup event, and today there’s hardly a track and field meet or NBA or NFL event at which the now familiar blue, pink, purple and yellow stripes don’t make an appearance. From David Beckham and Serena Williams to your next-door neighbor, Kinesio tape is the new tattoo for competitive and recreational athletes and the general public too.

A BBC report noted that “Dr. Kenzo Kase says he came up with the design because he found standard taping techniques, like conventional strapping, too restrictive for his patients. Although standard strapping provides muscle and joint support, it limits movement and, according to Dr. Kase, gets in the way of the healing process by restricting the flow of inflammatory fluids below the skin. Kinesio tape is different, he says, because it lifts the skin to assist this lymphatic flow, which, in turn, reduces pain and swelling.” (www.bbc.com)

Then, too, there’s the question of placebo effect. But, if it works, so what?

There was a time when athletes and those rehabilitating from muscular or skeletal injuries wore bandages or braces to help support the injured area while it was healing. They did this in an attempt to continue with their activities throughout the process. Some theories suggested that doing so was actually disadvantageous because it caused a false reliance on the support and therefore weakened the body instead of assisting recovery.

“All research says that wearing a brace to support an ankle or knee makes it stronger, not weaker,” Smyers said. It is incorrect to suggest that reliance on a properly designed and utilized brace, taping or other support causes further weakening to a muscle, ligament, tendon or joint. “The reasoning is primarily proprioceptive,” Smyers said. “If muscles and joints feel stable, they function in a more coordinated fashion. There is a perception of stability and the body functions accordingly.”

When the body tracks well and muscles respond to the stresses placed on them in a safe and strong way, the body’s strength, coordination, agility and power are improved. Or, in Smyers’ words, “If a brace keeps things safe, you get stronger and not weaker.” Braces, taping, lace-up boots and other means of support are particularly effective with ankle and knee injuries or weaknesses. Soccer players suffer ankle sprains and skiers stress their knees. Additional support helps and does not hurt.

But here we are talking about functional bracing. “An immobilizing brace is different,” Smyers said. When we consider the use of taping, we are not replacing a brace or cast that is necessary for the healing of, say, a broken bone.

It does make one wonder how a little piece of flexible tape can be of any use. Instead of wrapping long, thick Ace bandages around an injured area, a physical therapist or athletic trainer might reach into his or her bag and pull out a small roll of tape. They might cut the tape into lengths or strips, lay the tape gently on the skin while peeling off the paper backing and adjusting the tensile strength, and then rub the tape for a minute or two. Bingo. That’s it.

“I was a little slow to believe in it,” Smyers said. “It doesn’t look like much.” About 15 years ago, Smyers did an in-service training at her then-physical therapy group. A coworker had attended a class in taping and came back to share what she had learned. “I first used Kinesio tape on clients for hematomas (bruises) because the benefits to lymph drainage were proven and visible,” Smyers said. It wasn’t until recently — about the past five years or so — that Smyers has started using taping to support muscles and tendons. Using herself as a test, she now tapes with confidence. “It is more proprioceptive; it tells your body what to do and sooner. It is light support but speaks to the muscles based on the tension on the skin,” she said.

What about the tension? Just coming off the roll there is about 15 percent tension, which increases slightly when removing the backing. When more tension is needed and the tape is stretched taut, it is more like traditional taping. How do you know what tension to apply? Here’s where professional help comes in. A professional can evaluate the injury, determine the most appropriate taping method and then teach you how to apply the tape.

Tape can be worn for up to a week before replacing. “For most body parts, people can learn to tape themselves,” Smyers said. (Of course reaching around to your back is awkward and requires assistance). There are books that offer excellent guidance and, Smyers added, “Don’t forget YouTube where you can find almost every taping there is.”

There is so much use of Kinesio tape that one wonders if it is being used needlessly or perhaps preventively. “There is a fine line between prevention and management,” Smyers said. “If you have a susceptibility to something, then go ahead and tape. If you’re OK, don’t.”

The same might be said for other types of support. If you are one of those who repeatedly sprain or strain an ankle, by all means wear an ankle brace during sports. “Those with absolute ankle sprains should prophylactically wear ankle braces,” Smyers said. “Bracing can drastically decrease the number of sprains,” for example, in soccer or trail running. There are good lace-up braces as well as taping options depending on the condition of your ankle.

TAPING TIPS: There are a number of types of tape on the market: K-tape, KT, Rock Tape, TEX, Spider, Gold, waterproof and so on. “Some stick better than others,” Smyers said. “Self-test. Some come pre-cut and shaped. In general, they all work the same.”

Color choice is up to you. Kinesio tape is latex free.

Applying the tape is simple. Cut the necessary number and length of strips, round the corners, lay against the skin in the prescribed tension and pattern, remove the backing as you do so, and smooth it down by rubbing to generate enough heat to help adherence.

Prescribed tension and pattern? Again, you need an evaluation by a professional. But after that there are ways for you to help yourself.

As Smyers suggested, visit www.youtube.com. I found the following book helpful: “Kinesiology Taping, The Essential Step-by-Step Guide. Taping for Sports, Fitness & Daily Life, 160 Conditions & Ailments” by John Langendoen and Karin Sertel.

When the authors say 160 conditions and ailments, they mean it. Taping is recommended for, among other things, foot discomfort, bunions, weak ankles, sore shins, strained or cramping calf muscles, quadriceps and hamstrings that pull easily, shoulder pain experienced in raising the arm or rotating in the joint, headaches caused by tense muscles, abdominal strains, blocked sinuses, menstrual pain, first aid, bruising, swelling or edema, healing of a scar, carpel tunnel syndrome, thumb joint osteoarthritis, tennis elbow …

If the shoe fits, wear it. If the tape works, use it.

This story first appeared 3-13-2016 in the Rutland Herald & Times Argus, ACTIVE VERMONT section and was written by Linda Freeman, Field Editor.

Linda Freeman Fitness

All About Fitness