Category Archives: Active Vermont

Active Vermont – Linda’s column in the Rutland Herald/Times Argus.

MOTIVATION IS WHAT GETS YOU STARTED

Motivation is one of those words so broadly defined as to be almost useless. It is useless, that is, unless you find a definition that works for you.

Let’s consider a few of the synonyms of motivation found in the reliable world of the Thesaurus: catalyst, desire, encouragement, impetus, incentive, reason, wish.

Okay, motivation is what gets you started. We get that. It is the catalyst, the impetus, the incentive that begins feebly with a wish and more positively with desire and reason. Furthermore it is supported by encouragement.

Delving more deeply, we find that motivation is about action, drive and hunger. Now we’re talking. Motivation leads to passion and passion is what fuels our spirits as well as our actions. Of course, this is the piece of the motivation pie in which it is possible to overindulge.

Motivation is also referred to as get-up-and-go or the right-stuff.

Goodness knows we do not want to venture into the dark side of the word, the antonyms. Hatred, discouragement, depression and above all dullness are not where we want to live our days.

“Motivation is what gets you started. Habit is what keeps you going.” 

Jim Ryun won a silver medal in the 1968 summer Olympics in track and field. Did you know that? Possibly not. However, you may well have read the above, one of his often quoted and pithy sayings. It’s quite true. Try it.

Find motivation and then seek ways to stay motivated until what you have begun, putting one foot in front of another, like it or not, becomes habit; and habit becomes what you like, and putting one foot in front of another becomes what you really want and choose to do.

Consider the word encouragement. It works both ways. You and I can encourage each other to be or do something, but we must be equally open to receive encouragement if it is to be useful. Encouragement offers support, helps to build confidence and bolsters an attitude of hope. Encouragement is far more than rah-rah cheering. On one hand, it is kind, while on the other promotes boldness and audacity. When we offer encouragement to another, we do so because we believe in him or her, we have faith that another individual is capable, strong, resilient and worthy. Again this works both ways in giving and receiving, offering and accepting.

DAILY

By now we have settled into a new year. 2016 is official. The sprint to the finish of the old year is a thing of the past. We’ve had time to reboot and are now running smoothly into the winter months. Seasonal events, snow sports, winter carnivals, taxes and an onslaught of ads for spring and summer clothing and gear blur visions of the immediate future.

Whatever momentum was built or destroyed in the previous month must be reset as well. It is time to consider personal progress towards health and fitness. It is here that the concept of DAILY is significant.

Fitness is not something acquired by going to a class, maneuvering through a weight circuit, or hitting the treadmill once a week. Fitness is cumulative. It is something that needs to be addressed daily. By doing so, bit-by-bit you will enjoy progress and reap the rewards.

If you are a competitive athlete or already engaged in strenuous physical training, you know that you need to balance your hard days with easy days. You know that intensity must vary and you know that there are multiple elements to fitness.

For those seeking health, increased strength and well being as part of their everyday lives, exercise is a key component, but does not need to be overwhelming.

What is needed, however, is to exercise DAILY. Some days your workout, or training session, will be short and some days long. Some sessions will be intense and others easy. Sometimes you will emphasize flexibility or balance or endurance while at other times you will simply walk the dog or stroll with friends. What is important is to make the HABIT of exercise a DAILY habit. Soon you will look forward to your time even if you cannot imagine doing so right now.

Let me share some examples with you.

I am new to the practice of yoga. I have learned that to practice yoga at home, preferably at the start of the day, is a good habit to acquire. Since my days are full of professional training, I dismissed this concept, until recently. I have learned that as little as 20 minutes spent with my notes and yoga mat transform my day.

Four days a week I work with a group at Blue Cross and Blue Shield of Vermont. Our 45-minute, lunchtime sessions are a testament of what small group personal training can do in the corporate setting. Some dedicated employees are able to attend all four sessions per week and others do so as work permits. Over the years the energy, enthusiasm, education and training has reached a high level. What’s more, in addition to increased strength, fitness, flexibility and balance, these athletes (and, yes, each and everyone has become an athlete) have gained the confidence to try new things and have much fun while doing so.

While many find it best to address their exercise needs in the morning before the day begins, others find the evening the time most do-able. There is no right or wrong. There is no one form of exercise, one piece of equipment or one sport that is better than another. The bottom line is always that the training that you will do is the training that is best.

Above, I alluded to education. For most individuals, exercise science is interesting, enjoyable, and provides a sense of purpose to one’s efforts. While it is not necessary to be able to recite the names of all the muscles, bones, joints, tendons, ligaments and nerves in the human body, it is very helpful to understand the muscular-skeletal system and how it works.

It is easier to strength train, for example, in a balanced manner when you know that the biceps are the opposing muscle group to the triceps; that when you work the quadriceps, you should also train the hamstrings, when you stretch the shins you should also stretch the calf muscles, and so on.

Learning more about your cardiovascular system and aerobic exercise helps you to understand the value of active exercise and to assess intensity to appropriately enhance the strength of the most important muscle in your body, your heart.

Now I refer you back to the word DAILY. I hope you will consider taking the challenge and making exercise a deliberate and purposeful part of each day of your life. Of course you must do so in a way that accommodates family and work, a way that provides for sickness, injury, weather conditions and all the other obstacles to a smoothly executed daily plan.

I invite you to record your efforts in whatever way you choose. Perhaps what will support your plans is to join a class, buddy up with a friend or work with a fitness professional. Perhaps you have the time to explore the internet or browse through one of the many exercise books on the market. Hopefully you will take advantage of the many steps you can add to your day by choosing options to the elevator, remote, auto and chair.

Admittedly it takes a bit of gumption to get outdoors when the temperature is chilly and the air damp, but go ahead. Bundle up. Give a companion a nudge. Open the door and walk out. See what happens.

Energy creates energy. Rather than fatiguing, moving muscles stimulates more action. Activity promotes positive effects to body and mind. It’s a wonderful give and take, an excellent continuum.

Does it all go back to the hypothesis of motivation? Recently I read that one of the top ten resolutions for cyclists (also applying to athletes of any sport) is to be sure that each ride, each training session, has a purpose, structure. Don’t just exercise to get it over with. Think about why you are training and prepare to reach the eventuality you desire. No more junk miles.

On the cover of a magazine that arrived in my mailbox yesterday is the title of an article, “Harness the Power of Intention” steps to make lasting change. These steps have universal application and appeal. It all begins with finding out what you want. Learn more about what you need to do to achieve your goal; become an informed participant. Commit to your goals, your dreams and persevere. Be diligent and disciplined enough to give yourself the opportunity to achieve. Finally look ahead and envision yourself as you wish to be. (Yoga Journal, February 2016, Make this your year, by Elizabeth Marglin.)

BEGIN EACH DAY WITH INTENTION.

BEGIN EACH DAY WITH INTENTION.

Yes, intention, motivation, a new year. They are gifts to be used. May we all do so and do so daily.

Maintain Fitness and Weight during the Off Season

Holidays 2015

Holidays 2015

STAY ON WHEN YOU’RE OFF – Unfortunately most active people, at some time, are derailed by illness or injury. More painful than the condition is the fact that these folks, who love to be up and about and pursuing their sport or exercise, are forced to take a break. Sentencing an athlete to sedentary rest is not what anyone wants.

It happens; though with the enormous strides made in medicine, physical therapy and training, alternative exercise is more often available. But these are alternatives. Facing 4-6 weeks away from exercise routines or sports specific training is daunting. The challenge is to remain optimistic and logical when feeling overwhelmed. The trick is to maintain what is safe, fuel appropriately, snag some extra sleep and be positive.

What is referred to as the “off season” for sports or conditioning, is that period of time just following the final race or event of the season stretching all the way to the start of the equivalent of pre-season, usually 4-8 weeks. An injured athlete faces down time much the same as a competitive athlete in his or her off-season or a recreational athlete whose favorite sport is seasonal and done for the year. The smart individual will look at this mandated time off as a significant part of training. In fact, some suggest that it is the most important piece of the whole.

Off-season is not the time to reduce all conceivable levels of fitness to zero. Though an initial week of zoning out and doing not much of anything might be called for depending on the previous season’s stresses, the remainder of the time should be devoted to activity that first heals and then prepares the body for what is to come.

Off-season is an excellent time to assess one’s overall strength and flexibility. Are there any problem spots, any weaknesses, any imbalances? Correct these now and help prevent overuse injury later. As you resume exercise, pay particular attention to working opposing muscles groups and a balanced mix of moderate cardiovascular exercise.

Off-season means you DO have time to play. You want to maintain about 50-60% of your conditioning and active play will help you do so as you relax your mind and loosen your tight hold on discipline.

Off-season is a great time to take some classes, work with a personal trainer who understands your sports and conditioning needs, make friends with a Concept2 rowing machine, explore new areas on foot, snowshoes or skis, and buddy up with friends or family for active hours that will remind you why fitness is your personal choice.

A word about the holidays – Apply the same skills that you apply to your training. Pace yourself. Finish strong.

Holidays 2015

Holidays 2015

While you’re at it, remember to reach out to others. A helping hand offered to those running the race, so to speak, along with you means a boost to your own energy, capability and, yes, joy.

EATING THROUGH INJURY AND HIBERNATION

by Kimberly Evans, MS, RD

Many active people are challenged to figure out how to eat when training stops. And let’s face it at some point in time training does stop. There are many obstacles to training even under the best of circumstance. For one thing, seasons change. That is how things work in Vermont, and unless you are an athlete with a year round training program, sometimes this means a pause in training.

And then, even the best athletes get injured. So you see, for one reason or another despite best intentions sometimes training stops.

When a change in weather or an injury stops an athlete’s training program they often struggle to figure out how to eat in response. As a dietitian who works with a variety of athletes, I have seen things go one of two ways. Training stops but eating remains unchanged, or training stops and so does eating. The writing on the wall is pretty clear here; neither of these scenarios leads to good outcomes.

When training stops and eating remains unchanged this typically leaves behind a deconditioned athlete with unwanted pounds. This makes it difficult, emotionally and physically, to bounce back. And, on the flip side, when a change in training results in an overly drastic decrease in eating, this too leaves an athlete deconditioned, with little energy, and in less than prime shape to jump back into the game.

So, while it is true a decrease in activity means you need fewer calories, it may not be quite as few as you think. Many formulas used to calculate calorie expenditure during exercise, for example the standard 600 calories per hour, grossly overestimate calorie burn. As a result, this leaves many injured athletes needlessly cutting excess calories during down time.

This is one of the most common mistakes injured athletes make, not eating enough for fear of unwanted weight gain. An overly restricted diet can result in prolonging an injury by not giving your body what it needs to heal.

This means that when the ice melts or that injury heals you are more deconditioned than you expected to be because of muscle loss that comes with an excessive calorie deprivation.

Here is the word of caution to sidelined athletes, please be diligent in continuing to take in adequate calories, especially from nutrient dense foods. Some foods you will want to make sure to continue to include on your plate are sweet potatoes, kiwi, salmon, walnuts, eggs, and berries. Bottom line, athletes need to eat well when training, and when recovering.

Injury aside, when workouts become less demanding eating needs to be adjusted. Continuing to eat like you are training intensely, while your are actually at rest during the off season will only result in one thing, unwanted weight gain. But not so fast. Weight gain does not need to be an unwanted side effect of changes in a training plan if you plan correctly.

First of all assess the duration of your off time. If your training will be sidelined for a week or less, it is likely that no real changes need to be made to your eating. When it looks like things will be off track for a week or more a modest reduction of about 300 calories will likely keep things in check.

Secondly, now may be the time to reduce your carbohydrate intake slightly. It is true that most athletes can get away with, and need, more carbohydrates. During off season pull back a bit and create more space on your plate for protein rich foods such as tofu, chicken, eggs, salmon, Greek yogurt and high protein grains like quinoa. This will keep both your tummy and your body happy at the same time.

Another great strategy can be paying attention to the timing of your eating while in your down time. Keeping eating limited to nine to twelve hours of the day at three- to four-hour intervals, as opposed to the graze-all-day plan, has proven to have positive impacts on weight according to some recent research.

In addition to following this nutrition advice, regardless of why you are less active, this might be a great time to try something new. Weight training, yoga, and meditation all show great benefits for the active person.

Yes, injury, weather related hibernation, family commitments and holidays could be a little bit of a game changer for the active person. However, a sensible approach that is not too extreme will keep you on the right road to successfully getting back on track to being your awesome active self.

 

Kimberly Evans, MS, RD, co-owner Peak Physical Therapy Sports and Performance Center and Whole Health Nutrition, Williston. To contact Evans, go to RD@wholehealthnutritionvt.com

To view the newly published e-book, Breast Cancer Superfoods, coauthored by Evans, go to www.breastcancersuperfoods.com.

WHEN DAYLIGHT SAVINGS TIME DEPARTS

We knew it was coming. Unless the powers that be decide to change the laws that govern the switch from Standard Time to Daylight Savings Time and back to Standard Time, etc., the change is inevitable. It happened last weekend and some are still grousing about it. Are you making excuses for your fatigue or lateness or lack of focus? Well, the best thing we can do is tell ourselves to “get over it.” Are you one of those folks who like to shrug and say, “it is what it is?” If so, say it to yourself and move one.

Personally I dislike fall. I have usually seen autumn as the marker of kids going back to school (I always hated that) and the time when I must settle down and be more diligent about work.

True, during the summer months work does not go away. But it seems different. In the fall I am scattered, unfocused, missing my structured cycling training and subsequent events and competitions to anticipate. I feel adrift.

In my Yoga class, I learned about VATA. Oh man, that’s me. Now I must learn what to do about it.

When I set the clock back I know it’s time to get serious about winter. Because my day starts early, I do not lose an hour of light; I find it at the beginning of the day instead of the end. (Perhaps you, too, could rise an hour earlier. Trust me, the autumn sunrise is a sight worth getting up for. And pausing for.)

I once read about an ultra distance runner who knew she was going to hurt, that the miles and the hills would cause her pain. It was inevitable. So she turned the tables and looked forward to the onset of the discomfort. She embraced it when it arrived and ran with it, no longer needing to fear or anticipate it.

Perhaps we can do the same. We know each day will become shorter and shorter. Now there’s no denying it has arrived and we can stop worrying. We can embrace these days that are bookended by light and a frequently extraordinary sunset as well.

An abundance of sunlight can be taken for granted, while a few bright hours are treasured. Clear night skies remind us that darkness is not all that bad. Whether from a mountain top or out the kitchen window, the harvest moon is striking.

Outdoor activities become an adventure in the dark. (Reminder: always practice safety habits, use lights and wear reflective clothing. Preferably go out in groups of two or more and be sure to be alert and predictable.)

Last winter I challenged you and my friends and clients to a “full moon adventure” each full moon of the 2015 calendar year. Did you take the challenge? There’s time left, you know.

Somehow Standard Time (and in our case EST) triggers reorganization. How many of you visit your medical care provider for your annual physical in and around November? And if you have done so already, did you notice the positive effects that your active lifestyle and good nutrition have had on your physical exam and the test numbers that indicate a healthy body?

If not, let this year’s return to EST mark the beginning of reorganizing your days, weeks and months to promote your personal and individual well-being.

The big three: exercise, diet and sleep, must be in balance. An active life is not a hectic life; it is one with intentional exercise and a defined goal in mind. Such exercise would include strength, aerobic exercise, balance, coordination, flexibility, specific sports or training skills and an appropriate body composition.

Exercise is positive unless it tips the scales to compulsive behaviors and addiction.

An active lifestyle is also intuitive and ready to join in any fun that might present itself. It is a life capable of endurance, but needing the time to refuel and rest.

EST validates exploration of indoor hours as well; hours to read, to write and to spend quality time with family and friends.

So here we are. Next stop – Winter Solstice. If all else fails, just remember that in only 37 days daylight will be on the increase.

CROSS TRAIN FOR MAXIMUM FITNESS

 

PLAY THE FIELD

Cross Training is the name of the Game.

 

Variety is more than the spice of life; it’s good for you. It happens to just about everyone. Exercise finally becomes a habit and you regularly go to the gym, walk or run your loop, take the same exercise class three times a week or make it through some sort of exercise plan at home before you drop into bed at night. You get the job done. You feel better afterwards (usually) and you can check off another day on your calendar. It’s routine.

Or you are hooked. You love your sport. You can’t get enough of it. You put thousands of miles on your bike outdoors and then come indoors to ride more intensely all winter. You run more and more outside and when the Vermont winter comes along, you run some more (if you must, on a treadmill). You’ve dropped your other exercise to focus on “your” sport, be it golf, tennis, swimming, basketball or whatever activity has appealed to you.

Outdoor sports have their indoor equivalent so that, heaven forbid, you should miss any training. You may have already marked races or events on your 2016 calendar and are stressing over how to continue your current level of fitness. Or you may be closing in on your winter snow season and eager to do nothing but ski or board or climb or whatever.

If you recognize yourself in any of these scenarios, congratulations. You have already reached a level of health and fitness that is admirable. You have made exercise or your sport an important piece of your life.

But let’s take this a step farther. In an age of specialization, it is important to keep breadth and depth in exercise and training. It is important to cross-train.

Simply put, cross-training is participating in more than one sport or training activity. Cross-training helps to prevent overuse injury, burnout and accommodation that diminishes performance. Playing a variety of sports or training in a variety of ways keeps the program fresh, bolsters lagging motivation and enhances skills, strength and performance while building confidence. Cross-training often means trying something new and moving beyond one’s comfort zone. Cross-training is better than good for you.

So much is about balance. Physical balance is both about centering and making certain that opposing muscle groups are strengthened similarly. Playing only one sport can cause imbalance in muscular strength or joint stability that often leads to injury.

A recent report on youth sports speaks to all ages.

“With the increased emphasis on competitive success, specialization in one sport and greater propensity for specialty sports camps, weight training programs or speed schools, risks are on the rise related to overuse injuries. Researchers for the American Medical Society for Sports Medicine (AMSSM) found an excessive focus on early intensive training and competition rather than skill development can lead to overuse injuries and burnout in young athletes.” (Posted on September 8, 2015 by Train for the Game LI in Sports Performance No Comments)

Baseball, softball, tennis, volleyball and swimming are sports that can lead to overuse injury to the shoulders or elbows. (Similarly, excessive computer use can lead to carpel tunnel syndrome).

Using pitchers as an example, the report suggests that a player “Rotate playing other positions besides pitcher, avoid pitching on multiple teams with overlapping seasons, not pitch with any elbow or shoulder pain and never use a radar gun, as it encourages over-throwing.” Furthermore the report states “Prior injury is a strong predictor of future overuse injury.”

New runners often complain of shin splints. Increasing training too quickly, running on a hard surface or inadequate flexibility are cited causes.

On the other side of the leg, Achilles injuries are again attributed to the strain of too much, too quickly.

“Hip injuries may be common among gymnasts and runners, due to the repetitive motions and large amounts of training in a single sport, which leads to strength and flexibility imbalances.”

You get the idea. Just as a budget, schedule or diet needs to be balanced to function at the highest level, so must your exercise or training. Besides, it’s much more fun.

Have you noticed that you can become adept with one set of skills and fitness level and then move to a different sport and need to begin again? If you have been running long distances or cycling steep hills, or maybe playing baseball or soccer in adult leagues several times a week all summer, did you perhaps choose to hike one of Vermont’s excellent trails and find yourself more challenged than you had anticipated?

Do you remember the beginning of last ski season when your quads and hips burned on your first run and caught you off-guard? Did your first swim in open water last spring, or your first paddle, leave you with unexpected soreness?

There is no argument that training specifically for one sport can be efficient, but if that efficiency is not balanced, it can lead to over-training, a reduction in performance and lagging motivation, not to mention pleasure. While excellence is desirable, it should not be bought at a cost to mental, physical or emotional well being.

While it is important to balance the workload on muscles, it is equally important to move in a variety of directions, speeds and intensity. If your sport emphasizes quadriceps strength, (large muscles in the front of the upper leg), you must be sure to balance hamstring and gluteal strength (muscles in the back). If your sport always moves you in the sagittal plane, (moving front to back as in running, walking, classic skiing or cycling), it is important to find a sport that will move you side to side like skating or skate skiing. If your sport is earthbound, include plyometrics or jumping exercises in your practice.

Then there’s the matter of speed and intensity. Within your week of exercise you should have hard days and easy days, long days and short days. Include hills and sprints to shake it up and remind your muscles that they need to perform in a variety of situations.

One thought is to let the season dictate your cross training. Some like to focus on hiking in the fall, snow sports in the winter, an early jump on the outdoors in the spring with walking, running and cycling, and perhaps paddling, swimming or team sports in the summer.

Sometimes simply changing the venue provides cross-training benefits. If you typically ride or run on paved surfaces, get out on the trails to find new challenges. If you are normally in the lake or pool, be sure to cross-train with weight bearing exercises on terra firma. If you pound the ground with one sport, glide on snow or ice with another. If you spend hours in a boat in the summer, spend more hours going vertical. If your exercise is rhythmic and measured, choose cross training that requires quickness and agility such as team sports like soccer, basketball or ice hockey.

Another thought is to cross train within a given week by combining or alternating sports, gym workouts, classes and family time.

Balancing strength and cardiovascular or aerobic training is always the way to go. Never get into a rut.

In the gym lift weights, step or jump on a Bosu, use your own body weight on a TRX suspension system, or practice core exercises on a stability ball, wobble board or Aerex pad. Work equally the upper and lower body, but spend extra time on the core.

To add interest to your core and flexibility workouts, join a yoga or Pilates class. Guidance and good form are always essential.

And, of course, if your sport, training or exercise is solo, try joining a team. It is difficult to focus on an endurance sport for hours on end. Share the responsibilities with teammates and friends.

In recent years triathlons have become increasingly popular. Once the sport of only the “iron” men and women of the athletic community, triathlons now come in several distances offering training and competitive opportunities to a range of individuals. Because the three sports of the triathlon integrate so well, (swim, bike and run), triathlons may be the perfect example of cross training with the additional benefits of balanced conditioning and the happy stimulus of competition.

So, mix it up. Play the field. Compete. Relax. Keep it sharp. Challenge. Have fun.

From the Rutland Herald & Times Argus Sunday Magazine, Active Vermont, by Linda Freeman, October 18, 2015.

ALL TERRAIN VEHICLES ASSUME A NEW ROLE

All Terrain Vehicles Assume a New Role – ATVs offer opportunities for sport, work and play.

It is often customary to run a line through outdoor activities dividing them between motorized and non-motorized. Paddling/motor boats, cycling/motorcycles, walking, running, hiking, cross country skiing/snowmobiles and ATVs. But the line blurs.

Shared passion involves a love of the outdoors, that visceral need to be outside on water or on the trail; appreciation of the land and loyalty to Vermont.

The landscape is changing. As users grow in number and respect, boots, mountain bikes, snowmobiles and ATVs segue from foe to friend replacing damage with care. New generations are repeating the admonition to be “good stewards of the land.”

What is an ATV?

A Google search offers a formal definition: “An all-terrain vehicle (ATV), also known as a quad, quad bike, three-wheeler, or four-wheeler, is defined by the American National Standards Institute (ANSI) as a vehicle that travels on low-pressure tires, with a seat that is straddled by the operator, along with handlebars for steering control.”

There are single rider models for, obviously, one person, and there are two-ups that accommodate an operator and one passenger. The latter seem to dominate the market today. There are ATVs for racing, touring and utility. As the price escalates, versatility broadens and the population of users grows exponentially.

To ride off-road, young and old alike are starting their engines on Arctic Cats, Kawasakis, Hondas, Yamahas, Rangers, Gators and even Slingshots. At this year’s Tunbridge World’s Fair two leaders in the field were represented: John Deere and Polaris.

Tom Trottier of South Royalton has known ATVs “my whole life,” currently working for the John Deere business his dad owns in Hartland.

“When we first started selling,” he said, “they were primarily work machines. Now they’re for recreation and hunting as well as work.”

People at the Fair who stop to look “come from all walks of life,” Trottier said. “Some have barely seen one before.”

Once a potential customer identifies the way in which he or she plans to use the ATV, there are decisions to be made and options to choose. “A customer needs the ATV to qualify for work, play or both,” Trottier said.

An ATV is an investment, starting about $8,000 and up to $18,000 or so. There’s more horsepower to be had, better shocks, maybe more speed. Safety features include seat belts, doors or nets. Gas or diesel, power steering, brush guards, winches ….

Mike Stone

Mike Stone, who lives in Orange and owns Stone’s Service Station in Barre, is passionate about both his sport and the state in which he lives. An energetic advocate of shared responsibility and community, he exudes enthusiasm for his ATV club, the maintenance of the roads and trails on which he rides, and the community in which he lives.

Stone has been involved with ATVs “for a lot of years,” he said. He began riding in the late 80s when there were no organized trail systems and he participated in what he calls “renegade riding.”

His interest began at around age 9 but quickly fanned into something more. Stone was that “kid that sat on the corner drooling,” watching Joey Laquerre on snow machines and bursting to get out there himself.

For Stone, an ATV offered a way to get out and see the backcountry. Today that means seeing the backcountry by means of a trail network designated for ATV use. Stone is a key player when it comes to trails. In fact, named as VASA “Trail Master of the Year,” Stone oversees and maintains trails, always with an eye on the future.

VASA, Vermont ATV Sportsman’s Association, initiated in 1998 by the West Rutland ATV Sportsman’s Club, operates similarly to VAST, the Vermont Association of Snow Travelers. Both organizations coordinate leadership, recreational use, trail design, education, events and community relationships in order to grow their sport safely and responsibly.

Old-school renegade riding is out. Today’s operators must know and obey clearly defined laws, register their ATVs and provide proof of insurance. As in other Vermont recreational activities, ATV users study, test and consequently earn certification of their successful completion safety education. (The safety education course is mandated for riders 12-18.)

Membership in one of the 18 clubs throughout the state offers further guidance regarding laws, safety and, of course, plenty of events to bring together like users to share the trails and have fun.

Stone, a member of the Central Vermont ATV club, moved to his 80 acres in Orange nine years ago. “How lovely, right in my back yard I can be legal,” he said of his easy access to a marked trail system.

Though to some the image of an ATV rider is young and reckless, like Stone, many contemporary users are mature. With a wide spectrum of ages represented, Stone estimates that the average age is 40, but with quite a few riders in their 60s-80s as touring and group rides increase in popularity.

What about the young and reckless? Of course, they’re still out there. Just the other day on one short drive home I watched a kid on an ATV speed along the shoreline of the Winooski, get tossed free when he rolled his machine, then jump back on and tear off.

On that same drive I was passed by more than one muddy ATV being transported on a trailer. Are these activities wrong? Wrong may be the wrong word. They are simply not the activities that I am discussing here. “Mud will ruin an ATV,” Stone said, and as a mechanic, he should know. “Brakes, bushings, bearings – gone in 3 years. Mud is for the greenhorns.” Responsible users would like to break that reputation.

Though certain designated Class 4 roads are appropriate for use, not all are. “To interconnect trails is do-able,” Stone said, but challenging and work-intensive. A legally integrated statewide trail system offers solutions and enticements to this growing sport.

Most often ATVs need to be trailered to a trailhead. A more extensive network with approved feeder trails would be helpful to a sport that encourages families and provides for young and old, fit and disabled.

Much relies on the cooperation of landowners. This is a common theme when it comes to building land or water trails of any kind and, as is always the case, those involved with the trails express their debt of gratitude to the landowners.

Stone has spent many hours talking with landowners, obtaining permission from most to use their land for trails. There are benefits to all parties. For example, building water bars makes a big difference as water is responsible for much damage. The landowner benefits; the user benefits.

“We’re all together,” Stone said, “snow machines, bikers, skiers, horseback riders. We all need to work together. It’s about us all taking pride, using our resources, all working together.” This is a recurring theme for Stone who is a compelling campaigner for the partnership of land and ATV use.

Is it a sense of ownership that encourages stewardship? Stone points to a recently built parking lot at a trailhead. “Everything was donated. It is a community trail. Anyone who wants to park there and support the trail is welcomed. Each user is expected to add to the upkeep.” Clean, functioning trails improve property. “It’s about people taking personal responsibility,” Stone said.

Vermont needs to play catch-up with neighboring states that are enjoying increased revenue from ATV tourist dollars. This year Stone rode 90 miles in Rangely, Maine, where he noted that the large trail system included access to towns, restaurants and stores. Woodsville and Gorham, New Hampshire, two other New England ATV destinations, offer long, well-groomed or surfaced trails that attract visitors.

Clubs run a full calendar of activities, some simply for fun but many for a purpose. Stone won this season’s big event, the Poker Run sponsored by VASA out of Danville. He also speaks proudly of the good being done by the Washington Club where the annual March spaghetti dinner and silent auction raise enough money to give to each fire department in W Topsham, Orange and Washington as well as send two kids a year to summer camp.

But it is that special time on the trail that Stone describes that intrigues and beckons. “It is a low-speed sport,” he said, “with an average of 15-20 mph. Over 20-25 mph and the machines don’t handle well. They’re not designed for it.”

Quieter than a snow machine and noisier than a car, what Stone likes to do is “stop and park and listen.” There are sights and sounds that can only be experienced away from traffic, in the woods, or on top of that distant, inaccessible hill. An ATV can take you there.

“My biggest thing,” Stone said, “is not what the state of Vermont can do for us. It’s what we can do for the state. It’s not all about money. We need to take responsibility for where we’re living. There’s a lot of good feeling out there.”

And Stone, a charismatic speaker for the ATV community, liberally shares “a lot of good feeling” about his sport and his state. He makes you want to get out there on the trails as much as you can; and then to take care of that privilege.

From the Rutland Herald & Times Argus Sunday Magazine section, ACTIVE VERMONT, by Linda Freeman, 10/4/2015.

MASSAGE NO LONGER A TOUCHY SUBJECT

MASSAGE – NO LONGER A TOUCHY SUBJECT

Sarah Bothfeld, 2015 (photo Larry Gilbert)

Sarah Bothfeld, 2015 (photo Larry Gilbert)

There was a time when the word massage conjured images of steamy locker rooms or steamier massage parlors. With the rising popularity of spas and costly pampering that only those with deep pockets and free time could afford, massage assumed a privileged space in which touch performed the task of pleasant soothing.

Today massage therapy is recognized as an effective tool to be used for those suffering from a multitude of physical and emotional problems and by those who seek overall wellness.

Taking this a step further, massage therapy is integral to fitness and athletic performance, preparation, recovery, and injury rehabilitation.

To learn more, I spoke with Sarah Bothfeld, a massage therapist who grew up in Northfield, currently resides in East Montpelier and practices in Montpelier.

Bothfeld offers this definition of massage therapy: “Massage is a gift to the self. It works on the physical, emotional and mental aspects of our being. It can relax, rejuvenate and rehabilitate soft tissue. For the athlete, the person living with chronic pain, the stressed and the recovering, touch with the intent to balance, heal, and support can be a great addition to one’s life.”

Bothfeld lives an active lifestyle and understands the importance of her work. As a child she dared to keep up with her two older brothers as they swam, biked, explored the woods and skied. The outdoors has been important to her family, especially her dad who led the way and continues to bring the family together to sugar each spring.

Bothfeld’s diverse background underpins her ability to relate to her clients. She taught school in Camden, Maine where she acquired a love of sailing, and a boat. When she “needed to get out of town and wanted to do something drastic,” she joined the Peace Corps and spent more than 2 years in Costa Rica where she was able to snorkel, swim, commute by bike and run, “until it was too hot.”

It was in Santa Fe, NM, where Bothfeld transitioned to her profession. Having completed a 1,000 hour program at the New Mexico Academy of Advanced Healing Arts, and with over 500 hours of continuing education during her 25 years experience, she continues today to practice her craft.

On weekdays Bothfeld can be found exercising daily in a gym before her first client arrives. On weekends she is outdoors hiking, paddling and gardening in the summer; skiing Nordic, back country, Alpine or telemark when the snow covers the ground.

Among other things, a massage therapist must be fit for the profession. There seems to be an average of 7 years in the work before a therapist moves on due to the stresses involved.

Is there a licensing procedure for therapists in Vermont? “I think it’s inevitable,” Bothfeld said. “We are one of only a few states where licensing is not required. It will come about as concern for the profession grows.”

Bothfeld is a member of the Amerian Massage Therapy Association, AMTA and a board certified massage therapist. “The AMTA is a professional organization that you join as an active member after graduation from an approved school or with approved credits,” she said. “They provide liability insurance, lobbying and funding toward research and information to the public.” Renewal every four years requires proof of continuing education credits.

A board certified massage therapist has met the standards of the National Certification Board for Therapeutic Massage and Bodywork, NCBTMB, by passing a test and reapplying every two years with appropriate CEUs, indicators of continuing professional excellence.

Exercise and performance involve much more than simply going through the motions, pounding the roads to run, turning the pedals or the paddles, lifting weights, and increasing muscular and cardiovascular strength by whatever means works for you or for your sport.

In Active Vermont you have read of the importance of nutrition, balance, flexibility, recreation and recovery. Today, we add another component, especially useful for those coming off an active summer season and moving into an autumn offseason.

If you do not already include massage as a part of your regular training schedule or wellness program, you might want to consider doing so. Don’t wait until you need it, though massage therapy is an excellent addition to recovery from injury, illness or surgery.

Stress relief through massage is valid, though not the entire picture.

Massage therapy comes in a variety of packages: deep tissue, Swedish (basic techniques that most learn for therapeutic or relaxation), shiatsu, Rolfing®, neuromuscular therapy, medical massage to address needs of oncology, lymph system, scar tissue, orthopedic problems, hypertension, chronic pain and more. As with medicine, the changing landscape of massage mandates specificity for individual needs.

Sarah Bothfeld, 2015 (photo by Larry Gilbert)

Sarah Bothfeld, 2015 (photo by Larry Gilbert)

Athletes gravitate towards a form of sports massage that is functionally a composite of techniques.

A therapist massages muscles to reduce pain and fatigue, increase flexibility and circulation, blood flow, and broaden joint range of motion.

An athlete, for example, may complain of knee pain. Frequently the condition is diagnosed, somewhat surprisingly, as not difficulty with the bones in the knee joint, but as a tight illotibial band or IT band syndrome. IT band and even shin splints, are often caused by connective tissue that needs enhanced blood flow that massage stimulates.

Injury, tears, trauma and over use make a muscle group so tight that it can actually pull bones out of alignment and cause further complications, possibly preventable through massage.

While massage therapy used for recovery is a no-brainer, systematic inclusion in a training program helps preventatively by keeping the body nourished with blood which in turn enhances performance, releases toxins, reduces mental and physical stress and brings to the individual an increased self-awareness and knowledge.

How do you choose a massage therapist? Word of mouth or a referral from another trusted professional is one way to find a massage therapist, and perhaps the best way. Remember, however, that what works for one person may not work as well for another and you may want to try several different techniques and therapists.

Interview the therapist before scheduling your first appointment. If you are referred by a medical professional because of an auto accident or workman’s compensation, be sure to check with your insurance company as some treatment is covered.

Frequency of massage depends on individual budget, schedules and needs. Regular massage does, however, encourage consistent and continuing results and benefits.

Sarah Bothfeld, 2015 (photo by Larry Gilbert)

Sarah Bothfeld, 2015 (photo by Larry Gilbert)

Massage is a therapy of touch. Touch is physical and has been a practice of healing arts for much of history. In a negative world, touch can be invasive and inappropriate. Used within the context of massage therapy, touch, gentle or powerful, is the means to an end. The technique of touch provides a way to enhance strength and energy, release tension and open the door to quality of life.

10 Tips to Get the Most From Your Massage

American Massage Therapy Association (www.amtamassage.org)

  1.  Be receptive.
  2. Don’t eat just before your massage.
  3. Be on time. Take a few minutes to settle, de-stress, before you enter the massage therapy room.
  4. How much clothing do you need to remove? Speak frankly with your therapist, who will in turn offer you privacy to undress and dress. Most are comfortable removing all clothing. The technique of draping is a part of the practice of massage. Your body will be covered except for the area being massaged. Modesty is always respected.
  5. This is a big one. You will meet with your therapist before the massage begins to discuss your treatment. You must speak freely of your condition, what you bring to your massage on that particular day. You should let you massage therapist know if you have a problem with the lotion used, the music, or even if you’d prefer to talk or not to talk during your massage. Let your therapist know if you have concerns or anxieties or if something is uncomfortable or insufficient during the massage. He or she wants to make certain that you receive effective work and is dedicated to that purpose.

SAFETY ON THE ROAD for ALL USERS

Vermont cyclist by Jeb Wallace Brodeur

Vermont cyclist by Jeb Wallace Brodeur

When it comes to the measure of a wheel chair, stroller, tractor, horse, cyclist or pedestrian against a vehicle that carries passengers, tools, gravel or freight, there’s clearly no contest.

TAKING THE LEAD FOR SAFETY ON THE ROAD

On Sunday, September 13, I sat down with a cup of coffee and the Rutland Herald & Times Argus. Mike Smith’s Commentary entitled “My friend Tim” grabbed my attention. Oh man, I thought, here we go again. Another cycling story. Another cycling fatality. Is it hopeless? Is this ever going to go away? Will I ever get on my bike without thinking a dark thought about the end of my ride?

The answer to each of these questions is probably NO.

Smith spoke eloquently. Of the four cycling fatalities here in our Vermont this season, and that of his close friend, Tim, Smith drew three conclusions, three lessons, three positive actions to be taken. One was a no-brainer, something we know all too well and still fail to do. Say I love you and say it now.

A second was to pursue safety more aggressively and in doing so recognize the vulnerability of those inadequate to receive the force of a collision with a vehicle.

His third point forced me to write yet another editorial on pedestrian and cycling safety in this, our own small, very small, piece of the world. “Someone needs to stand up and lead,” Smith said. Well, yes. Oh so many of us support efforts to make our streets and roads safer for every user, but who is taking the lead? Are we simply saying “Yes, of course, something needs to be done, this is so sad, this is scary, this is tragic…” then wring our hands and walk away? Who will take the lead? Will you?

The first annual Kelly Brush Century Ride. photo supplied

The first annual Kelly Brush Century Ride. photo supplied

We live in a generous, blended community. The day before reading Smith’s story, I had the privilege of participating in the Kelly Brush Century Ride out of Middlebury. We rode 100 miles across farmlands, along the Lake, through Panton, Vergennes, and Ferrisburg, past Mt. Philo, into Hinesburg, beside the Shelburne Museum and Wake Robin, back along the Lake, over Ferry Road, and making our way arduously back to Middlebury passing railroad tracks, highways, cows, even a curious horse walking down the middle of a country road. In so doing we cycled evenly through an enormous swath of people and lifestyles, culture and education, survival and affluence, and beauty.

Interestingly as I pedaled and often labored, I took particular notice of those helping us safely manipulate what could have been dangerous cross roads. The ride was well organized and those who assisted along the way did so with what I found to be surprising involvement. I was particularly struck by law enforcement officers, stationed for long hours on the road to stop traffic for a group of cyclists (boring, right?), who smiled, offered words of encouragement and even thanked us for doing what we were doing, riding to raise funds for a worthy cause. Very nice.

Motorists, with a few exceptions, were polite, curious, and cheerful.

We’re getting there. More often than not I find awareness creeping into the scene. Distracted drivers are quickly becoming the most dangerous drivers on the road. It’s not all about alcohol, drugs and talking on cell phones, though those are unquestionably murderous factors. Fatigue, medication, and simple daydreaming also come into play.

When a motorist maintains speed and shaves close to a cyclist or pedestrian, does he or she do so out of meanness or is that motorist just “out to lunch?”

Of course there are deliberate violations: the beverage cans hucked out the window at someone on the side of the road, the dump truck speeding by too close for comfort, the oncoming driver who lays on his horn when a courteous driver moves over a little.

Anecdotal evidence suggests that as a driving community, we are sharing the road more graciously. Perhaps more drivers are cycling, running or walking. Perhaps all that is written, spoken and urged is being heard.

Infrastructure is becoming a lead player in the efforts to make roads and streets safer for everyone. Earlier this year I wrote about the “11’ rule” that is being adopted in some areas. When roads are being built or repaired, the side line is uniformly marked 11’ from the center.

Have you driven on a road with rumble strips? How about the center lines that cause tires to shudder and whine? These get our attention. Is capturing attention what it’s all about?

There are states and countries with a better track record when it comes to road safety. Is it that those cultures include more use by non-motorists? Is it speed limits, shoulders, bike lanes or crosswalks?

REPORT FROM FRANCE

Andrew McCullough from Montpelier is currently living in Brittany, France in his second season racing for a Division 2 National French team. He speaks passionately and from experience about cycling safety, spending between 2 and 7 hours on the road daily. Cycling is his sport, his job, and his life.

What follows are excerpts from an email I received from McCullough earlier this summer following yet another Vermont fatality.

“ It seems like the dialogue that exists in addressing this issue is stuck in a repetitive cycle, and I want to avoid just repeating everything that has already been said.

With that, I do have a few thoughts that directly compare the driver-cyclist relationship in Vermont and Brittany, France. I am fortunate enough to have lived here now for two years, so I think I have a realistic image of what to expect from my interaction with cars.

This is not an exaggeration; in the two seasons I have been here I can count on two hands the number of times that I have had a bad experience with a vehicle. And in most cases this was only an angry honk.

When I hear about an incident back home involving a car and cyclist, it is tragic to say the least. The dialogue that follows though is even more heartbreaking. The dialogue that I hear afterwards adopts a tone, whether directly or indirectly, that suggests cyclists are taking up too much space on the road and are a basic annoyance that doesn’t belong on the road.

One question that I have sticks out to me: Why don’t I have the same problems here in Brittany that we have back home in Vermont?

The riding conditions here are extremely comparable to those in Vermont, even more extreme in some cases.99% of the roads that I ride on every day are no wider than many of the dirt roads in our area. In many cases these roads can become significantly narrower, barely enough for two cars to pass in opposite directions. These roads rarely have sight lines any longer than 200 feet and few shoulders. These roads are trafficked as often as those back home. The posted speed limit for all of these roads past town lines is 90km/hour. This is faster than 50 mph speed zones.

I train primarily by myself, but on team camps we will also be riding 2 abreast, 6 riders deep, and often times have a team car following behind us which takes up even more space in the road. This would be a recipe for disaster back home, but here doesn’t cause a problem.”

McCullough goes on to identify a criticism that our roads are inadequate for both cars and cyclists. The roads he rides in France are certainly not boulevards. “On a daily basis, when I am riding my bike here in France, cars that pass me routinely move completely across to the other lane to safely pass. They do this smoothly and without problems. Why?

First, I am not positive if this is a law here or not, but all cars tend to signal left when passing a cyclist. (Similar to how a car would signal shifting lanes on the interstate)This signals cars behind of an obstacle, and cars ahead to be aware of what’s happening. This could be a simple law to pass that may help.

Second, drivers seem to be more willing to adapt to changing driving conditions. I’ve had many cars pass me in this fashion despite there being an oncoming car. The car passing me gave me more room than with the other car. Similarly, the oncoming driver oftentimes seems to recognize this and also move right to provide additional space for everyone.

And third, if it doesn’t work, a driver waits; and I’ve had times where because of the rolling, winding road or because we had a full team on the road, the driver was stuck behind me for a pretty long time. No hard feelings.

I’ll also offer the converse. There are also times, when a driver has to pass me a bit closer than I would like. Whenever this happens, they do it slowly and in control. It is never malicious, ever.”

paceline

paceline

McCullough concludes that though a driver might anticipate that 100% of the lane is available exclusively for his or her use, it is not always so. Riders may help by forming a single line, but in the case of multiple riders, that line simply becomes a longer line to pass.

That a driver slow down is significant. Though cyclists, runners and other users are taught to ride or run predictably, things happen. A tire might hit a pebble the wrong way, a shoe might catch an edge or a bee sting a horse. I guess we’re back to awareness, aren’t we?

And, having someone step up to take the lead.

STEPPING UP TO TAKE THE LEAD

Vermont’s Lt. Gov. Phil Scott is taking the lead. The Vermont Highway Safety Alliance, AAA, Local Motion, State Police, VTrans and others are taking the lead.

To date this year, thirty-seven lives, have been lost on VT highways. Thirteen of these tragedies involved vulnerable users. It is time.

Vermont Road Users Rally for Safety

Friday, Sept. 25th

5:30pm, State House Lawn, Montpelier

Will you follow the lead? Join your family, friends and neighbors to hear what leaders Lt. Gov. Phil Scott and others have to say and how our community can work together to make our roads safe for everyone.

For more information contact Local Motion (802)861-2700

or go to www.highwaysafety.vermont.gov

Kelly Brush Century Ride

Kelly Brush Davisson has a story to tell and work to do. The Kelly Brush Century Ride, September 12, 2015, will help. It is a ride to savor, remember, and feel good about.  Read below what was featured in the Rutland Herald & Times Argus ACTIVE VERMONT section on 8-23-2015.

Kelly Brush Davisson at the start of the 2014 Kelly Brush Century Ride

Kelly Brush Davisson at the start of the 2014 Kelly Brush Century Ride

Active Vermont: ‘Getting people back to life’

As the story goes, Forest Carey, head alpine ski coach at Middlebury College in 2006, sent his athletes home for the summer with the mandate to each to “Raise $1,000 or don’t come back.”

Though there may not have been teeth in this charge, the 20 or so member team one-upped their coach by raising $60,000 for their injured teammate, Kelly Brush, to purchase adaptive equipment that would allow her to pursue her athletic dreams.

Today, Kelly Brush Davisson is still dipping into those funds.
But there’s far more to this story. Let’s go back to the beginning.

Kelly grew up skiing in Vermont and, after graduating from the Green Mountain Valley School, went on to ski for Middlebury College. Racing in February 2006, she crashed into a lift tower, broke her back, and became yet another in the growing number of spinal cord injuries.

The damage was done at T7 (the seventh disc of the thoracic spine located in the upper back) resulting in permanent and total paralysis from that point downward.

During a long and intensive rehabilitation, Kelly thought of her then-boyfriend, Zeke Davisson, her sister, Lindsay Brush, her parents, and her friends, all of whom were still out there on the slopes skiing and subject to the same risks.

“How could this have possibly happened to me?” she thought. Furthermore, what could she do to help prevent the same thing from happening to others?

At first she wanted to form a foundation to improve ski safety. “I felt like my life as an athlete was over,” she said. “then I learned I could get back.”

Getting back, however, is expensive. “It is so unfair for people who have this injury to be faced with higher life costs and then expensive equipment to help them live a full life.”

The Kelly Brush Foundation was born with a twofold purpose: to assist groups in promoting ski safety and, perhaps more significantly, to help injured individuals to explore and pursue the active lifestyle available to them with appropriate funding for adaptive equipment.

Zeke Davisson illustrates the problem a potential adaptive athlete faces: “If you want to do something active, say walk or run, you can buy yourself a good pair of shoes for less than $100 and head out the door. But if someone like Kelly wants to begin, even entry level costs are prohibitively expensive, starting at a minimum of $2,000 for equipment.”

The first annual Kelly Brush Century Ride. photo supplied

The first annual Kelly Brush Century Ride. photo supplied

Each year since its inception, the foundation has raised funds that are in turn awarded to selected recipients. In 2014, the foundation awarded $240,000 in grants fulfilling only a part of the $525,000 received in grant requests, yet up 62 percent from 2013. “Grants to date are nearly (if not over) $1 million,” Zeke said. The goal is to do more.

Zeke and Kelly, married in 2012, live and work as a team. I met with them at Sea Dog Brewing Company near Brunswick, Maine, where they currently live, though the foundation is located in South Burlington.

Kelly works full time as a pediatric nurse practitioner. Zeke is executive director of the Kelly Brush Foundation. One cannot spend time with this young, athletic, attractive couple without being caught up in their vivacity, enthusiasm and passion for life and their shared goals.

The fact that Kelly is in a wheelchair becomes irrelevant. She is just like everyone else.

This young woman overcame logistics and her own nerves and with the help of a team of friends, skied Tuckerman’s this spring. This same young woman not only skis, but cycles, plays golf and tennis, and drives a car to work where she pursues her chosen profession, suffering the same anxieties and stresses as others.

Kelly’s achievements are impressive. In 2009 she was awarded the NCAA Inspiration Award and followed that by winning the women’s hand cycling division of the Boston Marathon in 2011. In 2012 she was one of 10 chosen “Athletes Who Care” by Sports Illustrated, possibly topped by snagging viewers’ attention in the Buick Human Highlight Reel broadcast during the Final Four Men’s Basketball Tournament of 2013.

This year Kelly is the featured subject of a spotlight on athletes who have overcome adversity and turned that adversity into advocacy at the A2A Alliance. Anther milestone in 2015 is the 10th anniversary of the Kelly Brush Century Ride, which this year will be held on Saturday, Sept. 12.

Kelly Bush Century Ride

The sixth annual Kelly Brush Century Ride in Middlebury on Saturday drew 721 riders including 24 adaptive athletes using handcycles.The event supports the Kelly Brush Foundation raising money for spinal cord injury prevention and adaptive sports equipment grants and is one of the best attended events in the Northeast for adaptive athletes using handcycles.

Riders along the scenic route.

At a time when fundraising events proliferate, many “whose time has come” fall by the wayside from dwindling participation, the Kelly Brush Century thrives. Each year there are more cyclists, more funds raised for the foundation, and more fun had by the growing community that embraces riders new and seasoned.

Why a century ride? The Davissons are often asked that question since skiing is Kelly’s primary sport. “It just happened,” Kelly said. That first ride just took off and has mushroomed since.

Part of the attraction is the scenic and forgiving course, some of which is often described as rolling hills. The country roads meander through a piece of Vermont’s most beautiful landscape and along Lake Champlain. With the start/finish at Middlebury College, riders choose distances from 25 to 100 miles with optional turn-backs along the way. Furthermore, the event is well organized, the course well marked and the support excellent and plentiful.

Originally twice around a 50-mile loop, the full ride now continues up to Shelburne, and back, partly along the Lake. It is truly a ride designed for each participant and can be adapted according to each one’s needs for the day.

The Kelly Brush Century Ride Powered by VBT Bicycling and Walking Vacations. Saturday, September 7, 2013. Photographs © 2013 Rajan Chawla Photography.

Photographs © 2013 Rajan Chawla Photography.

Sharing the road with hand cyclists reminds all riders why they are here (For more information, to register or to donate, go to http://kellybrushfoundation.org). Kelly, along with most hand cyclists, rides the 25-mile segment. From Jan. 1 to 7 a.m. the day of the ride there are ups and downs of planning and stress.

“It’s a really fun event, “ Kelly said. “A lot of work goes into it to make it enjoyable, a good ride, but there is definitely a stressful component.” The day itself, however, makes it all worth it.

“A month after, giving out the grant money, makes it more than worth it,” Zeke added.

One look at a smiling Kelly on century day proves the point. But right now? “As I get closer I begin to stress about the shape I’m in,” Kelly confessed. Preparation becomes a matter of logistics and conditioning.

An active lifestyle

Kelly maintains her fitness and conditioning, her athletic edge, by training and pursuing recreational and competitive activities along with Zeke, her family and friends. “You should see our garage,” Zeke said. “Kelly’s equipment claims prime real estate.”

A hand cycle is just like a bike but with three wheels. It has arms, the same gears as a regular bike and the same tires on somewhat smaller wheels but equally susceptible to flats.

Hand cycles are built for a broad range of capabilities from recreational to racing. The entry level, recreational variety is more upright and has more padding, starting at around $2,000. Racing hand cycles can range to far higher costs much the same as a two-wheeled bike, depending on materials, components and design.

Kelly added to her stable of hand cycles a mono ski and a tennis chair (similar to an everyday chair but with wheels that have enough camber to allow the chair to spin faster).

“Tennis and skiing are some of the few conventional sports that work well with or without disability,” Zeke said. Kelly also plays golf by means of her golf cart that is a power driven wheel chair designed to enable her to stand up to swing her club and drive the ball.

An investment

The Kelly Brush Century Ride is a win-win, a sure investment despite the condition of the day’s economy. Entry fees and money raised buy more than a great day for the participant, and, might I add, some of the best swag and incentive gifts around.

“All donations go directly to our mission,” Zeke said. And that mission is more expansive every year. “Over the last 2 years we have grown a ton and have become nationally recognized,” Kelly added.

The KBF has made a strategic decision to grow and has restructured accordingly. “The demand is huge and is only getting bigger,” Kelly said.

“We can never do enough,” Zeke added. “There are 12,000 newly diagnosed spinal cord injuries documented each year. An average individual grant is $3,000. We want to allow anybody with a spinal cord injury to lead an active lifestyle.”

There are two types of individuals who submit grant applications. One is clearly the athlete, perhaps injured during his or her athletic pursuit. The other is the individual who may or may not have been previously active but suddenly sees the possibilities of adding something to his or her altered life expectations.

Adaptive sports programs that offer coaching and equipment fill an essential role in developing adaptive athletes and introducing the potential to engage in sports.

“We want to be the next step,” Zeke said. “We want to offer to that individual the ability to take ownership of an active lifestyle, and to be able to join family and friends when and where the opportunity exists.”

To offer opportunity, possibility, a level playing field, this is what drives the KBF. And this is what could drive each of us as we cycle through our ride on September 12 or ask our friends for support.

“I was so active before,” Kelly said, “now this is what I want to do.” Her message? It’s all about “getting people back to life.”

The Kelly Brush Century Ride Powered by VBT Bicycling and Walking Vacations. Saturday, September 7, 2013. Photographs © 2013 Rajan Chawla Photography.

Photographs © 2013 Rajan Chawla Photography. Kelly Brush Davisson and Lindsay Brush Getz, front row. Back row, left to right, Tom Getz, Zeke Davisson, and Kelly’s parents, Charlie and Mary Brush.

TRAIL RUNNING IS NOT A PASSING FAD

GET OFF THE TREADMILL AND HIT THE DIRT:  Gotta run. That’s us. Always in a hurry. In fact, that sense of urgency surfaces in one definition of the verb run, to “move about in a hectic or hurried way.”

Then there’s “moving at a speed faster than a walk, never having both feet on the ground at the same time;” or even running for political office. (google search)

There are wonderful quotes about running as a metaphor for life and how life is a marathon and not a sprint. Running clubs proliferate, as does running- specific gear, books and even movies. Running is touted as the best possible form of exercise. Running is dissed as the worst possible exercise.

To run is cheap (except for running shoes), requires no special equipment (except for running shoes and a water bottle), and, as Christopher McDougall and Bruce Springsteen say so eloquently, we are all “Born to Run.”

That being said, running and any or all repetitive sports and activities place a strain on the body. Good form and intelligent management help to reduce the potential for overuse injuries.

One way to enhance the running experience is to get off the treadmill, leave the pavement, and head for dirt. Running on country roads or trails is good for the joints and good for the spirit. What’s more, unless you get distracted and fall over a root or stub your toe on a rock, you add to the experience a substantial element of safety.

TRAIL RUNNING:  Trail running begs definition. At www.trailrun.com, there is this: “And so, you step off a road, into the wilderness, single track, double track…whatever, you are a trail runner. If there is some form of raw earth underneath, you are a trail runner. The rest is personal. It can be competitive. It can be spiritual. It can be for body or for mind. Whatever it is, trail running is yours.”

From newest newbie to gnarly veteran, trail runners approach each run as something new and different, an experience that supersedes the workout. There is no wrong way to go.

In 2014, Jeff Galloway, Olympic runner, coach and prolific writer, added his book, Trail Running, to the mix. While there may be no “wrong” way, there are better ways to enjoy and grow in the sport.

As is popular to do these days, Gallway begins a chapter with the words, “We are hard-wired to be trail animals.” More important than the action is the journey itself, the social component, the variety, the joy of getting away and into the natural world.

As always, Gallway espouses his walk-run training recommendation, a technique that works particularly well on the trail.

Often one finds runners obsessed with heart rate, pace, training plans and negative splits. On the trail, a runner is just as likely to find sprints fired by terrain or pause for a beautiful view, something a seriously training road runner might not do. Furthermore, trail running is not always about speed. Conversely, the racer who cross-trains on the trail will find that doing so shaves time off the paved events.

While Gallway discusses finding venues from Rail Trails to parks and hikes, he also shares advice on gear (do you really need to buy trail running shoes?), skills, training plans and injuries.

Safety precautions are the same as any other outdoor sports. Layer for changing weather conditions, pack fuel and water and wear sunscreen. Do carry a cell phone, but also tell someone where you are going and your estimated time of return. Better yet, run with a partner. Know about where you are going. Stay alert and keenly aware of your step and your surroundings. Do not allow yourself to become overtired or underfed or dehydrated. Plan a run that matches your fitness level or is designed to help you improve safely.

Whatever your trail running expertise or experience may be, you might want to check out a great little book published this year: TRAILHEAD, The Dirt on all Things Trail Running, by Lisa Jhung. Small enough to fit in your pack, it is large on information, helpful tips and humor.

While you may know that running typically results in a higher level of fitness, did you know that trail running , because of varied terrain, is both more forgiving and more challenging to a wider variety of muscles, ligaments and tendons than running on a flat surface? Even your core is more fully engaged when navigating the twists and turns, ups and downs, of the trail, as well as balance and coordination tested.

Running, partly due to the consistent rhythmic nature of repetition, smooths and soothes stress. Trail running adds the mental, emotional and spiritual elements of nature.

Since trail running is often termed “natural,” it follows that when you’re out there on the trail, communing with nature, you need also respect her.

Learn to adapt to and deal with rain, snow, wind, heat, cold, bugs, poisonous plants, wildlife and sun. Adjust your pace, stay focused and on course.

Run with your friends, run with your dog, respect trail etiquette. Finish your run better for having spent another day on the trail.

ULTRAS:  In recent years, unable to want more, runners have transitioned from marathons on pavement to distance events on trails and ultimately to multi-mile, multi-day ultra-distance events. Ultra runners are a breed apart. They embrace pain, ooze grit and define determination and survival. It’s not pretty, but it works for them. The rest of us read about their struggles, applaud their success (which is ultimately all about finishing), and revere their accomplishments.

Remember back in July when Vermont was about as wet as it gets? During the soggiest of days Scott Jurek, ultra icon, was slogging his way through our state on the Appalachian Trail, on his way to significantly breaking the previous record for fastest thru-hike. Jurek and his support team began his run from Springer Mountain, Georgia. Averaging 50 miles a day, the 41 year old Jurek traveled 2,189 miles in 46 day and a touch over 8 hours. He crossed 14 states with elevation changes of 515,000’ and finally kissed his wife at the top of Mt. Katahdin in the early afternoon of Sunday, July 12th.

In 2012, Jurek’s book Eat and Run: My Unlikely Journey to Ultramarathon Greatness was released. Maybe he’ll write another one, give himself a break.

Moving beyond the press-grabbing Jurek and Karnasez and their ilk, close to home, we find the Vermont 100 Endurance Race. This event is one of the original 100-mile runs in the USA and a part of the Grand Slam Series of Ultrarunning. It’s hilly, of course, and though the route includes back roads and trails, running under a 30-hour cut-off leaves little time to sightsee. http://vermont100endurancerun.blogspot.com

Do ultras signal the running elite or simply those who have the tenacious resolve to always reach beyond where they are? If you can run a 5k road race, must your goal be a marathon? If you can enjoy an hour or so running a trail with your dog or your friends, are you failing if you decide against an ultra?

One thing is clear, however: running on dirt is here to stay. Each year more runners, walkers and hikers become part of the larger community of trail runners, those who choose to exercise, tour, visit, or race off road.

Furthermore, a second thing is clear. Vermont offers a smorgasbord of unpaved roads, trails, single track, technical, climbing, hiking, privately owned, community and state supported, drop-dead beautiful trails on which to run. More likely than not, you, too, can become one, a trail runner.

RANDOM NOTES FROM TRAILHEAD:

Because trail running is fun, you will be more inclined to repeat the experience.

Trail running shoes may, in fact, be worth the purchase as they often offer more stability, better traction, more sidewall protection and toe bumpers (you will, after all, stub your toe).

Wear what works for you. There’s no stylin’ on the trail.

Rocky, rutted, overgrown, snow, ice, mud – know the conditions and plan for them. (preferably stay off muddy trails, but if you find yourself on one, run through the middle and not the sides)

Always pack food, water, layers, light and that sometimes invaluable cell phone. If you’re in bear country, carry bear spray (and know how to use it). Remember that bears are climbers so don’t waste your energy climbing a tree.

Interesting fact: your dog, running off leash in bear country, might attract a bear and lead it back you.

Speaking of wildlife, a common denominator seems to be to remain calm and never turn your back and run away.

Here is Vermont you might come across a moose or multiple moose (the plural of moose, that is).

Jhung writes:“They are not particularly interested in humans, but if a moose feels threatened or is trying to protect its calf, it may charge. (It’s the hooves you need to worry about, not the antlers.) They don’t want to eat you as they’re herbivores, and besides, many moose attacks are bluffs. “Do not,” however, “stand your ground. Just get the heck out of there.”

Ticks present an increasing risk of Lyme disease. Check carefully for ticks after each run and, if found, remove the tick properly. (You might want to keep the tick in a Ziploc for future reference if you become ill.) Be sure your dog is well protected.See your veterinarian.

Trail etiquette is mostly about courtesy and thinking of the other guy. There are a few basic quasi-rules:

Bikers yield to just about everyone including pedestrians and horses.

Mountain bikers and trail runners yield to walkers, equestrians, rock climbers, families, birders and the like.

Sometimes it’s just a matter of being nice: “Older couples holding hands on trails,” Jhung writes, “should always have the right of way.” (Yeah, right, if an older couple is still holding hands, they deserve the right of way.)

Momentum is a factor either needing to remain in constant motion to make it up the hill, or traveling downward when stopping is difficult. Defer.

Passing requires mutual cooperation. If you know someone would like to pass, make it easier for him or her if you can. If you are the one wanting to pass, don’t surprise the party ahead but generate some sound or a few words. Though we are taught to shout out “on your left,” this could be abrasive so use with care.

Finally, preserve the trail that you are using by not “rearranging nature” or taking it with you. Don’t feed wildlife, stray off the designated path or leave even your energy bar wrapper behind.

Of course your trail running experience will be more enjoyable if you have trained properly. And if you train well, you may decide to enter some of the many trail-racing events held annually throughout the state.

Jhung concludes: “If you raced, any distance, any type of course, congratulations. Be proud.

“And if you didn’t race but enjoy your non-racing miles on trails, congratulations. Be proud.

“You’re a trail runner.”

This story appeared on the Active Vermont page of the Rutland Herald & Times Argus, Sunday, August 16, 2015, by Linda Freeman.

Rest and Recovery – Key Tools for Fitness

The quickest way to fitness is to have a plan, follow the plan, and have faith in your fitness. Rest and recovery will make you stronger. Yet recovery seems to be the most difficult aspect of training for so many of us. Often elusive, rest is something we shy away from and recovery is a balance with which we struggle. Read below what Joey Adams of Intelligent Fitness, Shelburne, Vermont, has to say when he coaches his athletes to honor rest and recovery.

Relaxing Paddle. Photo by Jeb Wallace Brodeur.

Relaxing Paddle. Photo by Jeb Wallace Brodeur.

Rest, relax, restore. Do we allow that in our culture? Do we honor siestas, holidays and just general recovery and restoration? If you are into your fitness and well-being, rest is an essential tool in every individual’s training arsenal. It is time to take time to restore you.

This isn’t about being selfish, it is about being self-full! Anyone can go, go, go – it takes true courage to carve out time to rest, relax, and restore.

Rest and recovery are key ingredients to any athlete’s training. And I would argue that anyone with a goal, a consistent workout schedule, a heart, and lungs is an athlete. For some of us, it might be time to shape up and balance things out.

The people that I work with on their training, and who get the best results in pursuit of their goals, get the best sleep and have planned recovery as part of their training.

Let’s start with sleep hygiene. Sleep is your body’s natural steroid. It is where your body rebuilds, restores and unpacks the day’s cognitive clutter. In sleep the body releases Human Growth Hormone (HgH) and this essential hormone (amongst others) helps build the new and stronger you. A host of other beneficial hormones are released and the stress hormones such as cortisol decrease, giving your adrenal glands a needed rest.

When is the last time you had 8, 9 or 10 hours of sleep? How consistent are your sleep and sleep patterns? Are you averaging 7-8 hours or more a night of uninterrupted sleep?

There are simple things you can do to ensure you get a good night’s sleep. Start by turning off electronics an hour or more before bed and Feng Shui the bedroom. Take the electronics out of the bedroom and create a sleep sanctuary, a place to turn off the monkey mind, a place that is cool, comfortable and dark.

Sleep, like any form of training, takes practice. The more you practice the better you get.

The next step in rest and recovery is to plan your recovery day. Yes, you read it right. You need at least one day off from training, and depending on your goals and intensity, you might need two or more. Your day off should be just that, a day off (yes, I know guilt is the gift that keeps on giving).

According to the Mayo Clinic, if you’re an average person who exercises, you workout 75-150 minutes a week. A person in training for an event might workout 5-20+ hours per week. In an organized schedule, that still leaves plenty of time for rest, even accounting for a job and daily life.

Rest comes in many forms. It can be meditation on your day off or an extra hour of sleep during the time you normally workout. It can be as simple as reading a book with your legs propped up or as active as a massage. The key is REST, and not cramming something else in during that allotted workout time.

Generally, the more intense your workouts are, the more rest you need. And be sure that your workouts are balanced – that they aren’t all out all the time. For cardiovascular athletes I recommend no more than 20-30% of their training volume be above their anaerobic threshold.

Without planned rest you are constantly depleting your body’s energy stores. If you think of your body as a bank account and exercise as a loan, rest is the way to pay back the loan with interest. Otherwise, if you continue to exercise without planned and strategic rest you will start to incur a general debt.

You are taxing your body by depleting stored fuel – glycogen. This will potentially lead to one or many symptoms such as feelings of heavy legs, changes in heart function, blood pressure, sleep, night sweats – just to name a few, sometimes characterized as a “stale” feeling.

With proper rest, balanced with just the right dose of exercise and fueling, you will top off the energy tanks each time you eat and rest instead of slowly depleting your reserves.

It is important to consider nutrition as part of the recovery process. Nutrition not only sets up success during exercise, it sets up success after exercise. Thus, it is recommended that one eats 2-4 hours before exercise and that one eats within 30 minutes post-exercise.

Depending on specificity and intensity of a person’s exercise they may need to get even more dialed in on the pre and post-workout meals. For the average person, it is simply best to eat a sensible meal before working out and a sensible meal or snack after their workout. Food is arguably the second tool in recovery, after rest and sleep.

The next tool is hydration. You don’t need any fancy dyed-blue liquid in a bottle, with a gimmicky name. Water is still pretty good for most of us. Just like reading the ingredients on a banana or a handful of almonds…water’s ingredients are uncomplicated. And when assimilating tools for recovery needs, generally the body best absorbs simple things.

Water, like well timed food, helps the body regain homeostasis, the natural balance point. Only when your body has its basic needs met can it consider building a new and better body.

Once you’ve mastered the rest day you are ready to plan rest weeks. Depending on your age, fitness and intensity level a recovery week might be every 3-6 weeks. A recovery week might mean more days off from training, coupled with different activities, or just lower general intensity.

The key, even in a rest week, is to keep the body guessing. When your mind and body learn something new, it is forced to compensate and adapt.

The quickest way to fitness is to have a plan, to follow the plan, and have faith in your fitness – that rest will make you stronger.

A plan should be a cycle of training that includes building a base, adding in just the right intensity at the right time, building up to a peak and then adding in rest and recovery along the way.

A fitness professional can help you with the right plan based upon your starting point and your goals. It should be a road map to success and like any roadmap there should be several destination points to check in and evaluate how you’re doing. No good journey is complete without a destination, and of course, rest stops along the way. May your fitness pursuits bring you miles of smiles!

Joey Adams, M.S. Exercise Science, Intelligent Fitness, Metabolic Specialist, VO2 assessments and performance analysis. www.intelligentfitnessvermont.com