Category Archives: Active Vermont

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

Dirty Girl Mud Run, Killington Vermont

Dirty Girl Mud Run

The Dirty Girl Mud Run (DGMR) is coming to Vermont, July 11, 2015. Partnering with Bright Pink, a breast and ovarian health organization, DGMR has attracted over 900,000 participants since its inception in 2011.

If you can walk or run, crawl, climb, reach, bend, and slide, and, of course, if you don’t mind giving new meaning to the word MUDDY, you can earn a medal while raising funds for a worthy cause. You will also be the envy of every kid on the block!

DGMR participant; photo supplied by Human Movement Management

This is your chance, girls. A team of talented contractors are planning an obstacle course to challenge but not defeat you. This is an untimed event. Some will make it a race, while others will demonstrate sisterhood and be happy to claim their medal at the finish. However the 5k (3.1 miles) is conquered, all are winners.

For more information or to register, go to: www.godirtygirl.com.

For 10% discount on registration fee use promo code MUDLOVE.

Registration fee $75.00. Heads up there is also a $10 parking fee. (cash)

Lodging at Killington Resort can be obtained with a 25% discount with DGMR.

Look for full story to appear in the Rutland Herald and Times Argus ACTIVE VERMONT page on Sunday, June 28.

DGMR participant gets dirty; photo supplied by Human Movement Management

GIRLS ON THE RUN VERMONT

Girls on the Run Vermont, a piece of the national pie, is an organization that, through cooperative effort, teamed energies, and plenty of activity, promotes and sustains budding confidence, awareness and individuality for girls.

When RUN = FUN

Girls on the Run, Vermont, Culminates Another Year

Submitted by Linda Freeman for 6-14-2015

At the Start 2015

ACTIVE VERMONT

In a small café in Randolph, in the spring of 2011, I met Nancy Heydinger, Executive Director of Girls on the Run Vermont. The coffee was good, our connection was warm and immediate, and I left with full admiration for Heydinger and her mission, to make Girls o the Run (GOTR) available to every girl in Vermont.

Four years ago Heydinger said: “As a coach, runner and mother, I was drawn to the way GOTR builds girls’ confidence and also how it helps them become physically and emotionally strong. The curriculum emphasizes values of health and self-awareness, the message is to teach the girls to feel strong and proud of who they are, unique and beautiful, inside and out.”

Fast-forward to Saturday, June 6, 2015. My fourth grader and I pulled onto the Essex Fair Grounds parking lot and claimed a slot in the first row. We were eager to get on with our day. Soon it was apparent that the prediction of 2000 girls and 3000 family and supporters was conservative.

This was the GOTR year-end 5K event, the grand finale, of a 3-month GOTR season, drawing participants from schools throughout central and northern Vermont. It was designed for fun, and fun it was. Cool and breezy didn’t matter; pre-run activities heated up quickly.

The place was popping with color, laughter, nerves, costumes, face painting, hair streaking, warm ups, cheers, high 5s, music, photo ops and so much expended energy one wondered if there would be enough left to lap the grounds twice for a total of 3.1 miles.

By the time the 1700+ girls along with many more registered supporters lined up for four wave starts, the mass of tutus, feathers and decorated skin on faces, arms and legs, looked like a moving circus about to parade through town.

And then the parade began. Actually, some of the participants ran fast with the first few clocking in around 23 minutes. But this event was not about fast. It was about finish. It was about running and/or walking with a buddy. It was about cheering and hugging and crying and going back at the end to welcome friends across the line.

Halfway around I saw my girl and her buddy taking a walking break. I called out their names with a “looking good” and off they went again, perhaps wanting to prove my point.

Watching, I wanted to take in every detail of the mass and freeze the memory. There were girls with their families and friends from every imaginable background and of every size, shape, socio-economic level and ethnicity. It was a feast for the eyes, food for the soul.

As we drove away to stop for a celebratory bagel, I asked my fourth grader if all the girls in her school group participated. “Yes,” she said. “In the beginning some of them could hardly run at all, but everyone finished. It didn’t matter whether they walked or ran, but what mattered was that we helped each other. And that we had fun.” And there you have it.

What is GOTR?

GOTR was first organized in 1996 in Charlotte, NC. and is currently a national organization with national partners. Girls on the Run Vermont took first steps in 1999. Now, June 2015, Heydinger’s vision has escalated to a statewide organization of over 3100 girls from 144 schools and 825 volunteer coaches.

Annie Guyon, Director of Marketing, Communications and Development, credits Blue Cross Blue Shield of Vermont, state-wide program sponsor, for “substantial financial contributions that support the program itself, the entire program.”

(Note that BCBSVT also supports Velocity, a similar program for boys. For more information see http://www.bcbsvt.com/velocity.)

Other sponsors step up to help out with additional costs such as Peoples United Bank that sponsored the Essex 5k event.

Somewhere in the United States this year, one young girl was the one millionth to have participated in the GOTR program. The national goal is two million by 2020. That’s a lot of girls.

Here are the basics. GOTR is about more, much more, than running. It is a three-month long after-school program that meets twice weekly and is coached by a trained leader and assistants who follow a carefully developed curriculum that includes tools to address health and fitness, confidence through accomplishment and social skills to be used in everyday experiences faced by young girls in contemporary society. GOTR is about self-awareness and understanding, about relationships and teamwork, about how to connect with each other and the community and world in which they live.

There is a small fee, but scholarships are available. Fundraising helps to support these scholarships.

At the end of the program, each region hosts a 5k event: Brattleboro on 5-16-2015, Rutland on 5-30-2015 and Essex on 6-6-2015.

Of this year’s 5ks, Heydinger said: “Our three 5k events were fantastic and continue to grow. Our goals for these events are to provide the girls with a joyful lifetime experience in a fun, festive and non-competitive environment, an opportunity to be successful in the goals that they set for themselves at the beginning of the season … to complete a 5k run/walk.”

Following the Rutland event, Guyon said: “Today’s Rutland 5k was amazing, where over 950 girls came to celebrate their limitless potential, their confidence, their uniqueness and their inner and outer strength. It was spectacular, with beautiful balmy weather, lots of smiling faces and amazing achievements, with all the girls finishing strong—and beaming.” (Rutland’s Presenting Sponsor was Rutland Regional Medical Center.)

“Crossing the finish line is a defining moment when the girls realized that even the seemingly impossible is possible.” (www.girlsontherun.org)

What happens after the finish line? GOTR is available to girls in grades 3-5. Girls then move on to Girls on Track, their sister middle school program for grades 6-8. Soon, GOT, restructured, will morph into Heart & Soul.

For detailed discussions on each program as well as contact information and ways in which to support or participate, go (run or walk is ok) to www.girlsontherunvermont.org or www.girlsotherun.org.

MAKE IT FUN

For years, as a single mom with two kids, I drove a truck decorated with the Ben & Jerry’s blue and white bumper sticker that proposed “If it isn’t fun, why do it?” (I can’t remember the exact words. I also had “NO FEAR” pasted across the top of the windshield so you can guess the era.)

Later I learned that the quote, “If it ain’t fun don’t do it,” is attributed to Jack Canfield, the originator of the Chicken Soup for the Soul® series.

Now I tweak the original saying. Fun is an often underestimated part of the fitness equation and must be both considered and honored. Why? If the fitness activity you pursue isn’t fun, that activity will gradually disappear from your daily schedule.

If it isn’t fun, then find other pursuits, other ways to include activity in copious amounts in your personal and corporate life.

Perhaps a better way to say it might be, if it isn’t fun, MAKE it so. This was my take-home message from last weekend.

Quickly, when I say the word “run” what’s the first thing that comes to mind? For many it is merely a grunt or an “ugh.” Run does not always equate fun. Change one letter and you’ve got it. Change parts of the process and you’ve got it as well.

Make a run, walk, hike, ride, strength training session, even laps or an elliptical fun by adding quirky, amusing or light-hearted pieces. Be creative. Join friends for a start, tell stories along the way, wear something funky, plot coffee or a beer for later, even a bribe works, but make it fun.

Then, just maybe, you’ll find yourself in the habit of exercise, a habit that you should not break and might not want to.

FUN-FOCUS-FLOW-FIT-FORM-FUEL-FITNESS-(avoid FOOEY a/k/a/ phooey!)

Joey Adams, metabolic specialist and esteemed athletic coach, contributed the following to ‘ACTIVE VERMONT’ on March 29, 2015. Read on:

The pursuit of fitness has varying “rules”. Do this, try this, don’t do this, eat this, not this. Yet, where is the fun in any of that – in following someone’s dogma? So, without being dogmatic, I’d like to start with the concept of FUN in re-defining the pursuit of fitness.

When I think of the concept of fun, and the creation of my F rules (Fun-Focus-Flow-Fit-Form-Fuel-Fitness to avoid Fooey!) in pursuing fitness, I always use fun as the litmus test. As a true Vermonter, I think of Ben and Jerry and their famous quote, “if it is not fun, why do it?”

I then immediately think of the experience of watching my own children at play and now pursuing their own fitness passions. I’m captivated by their total immersion in their sports. It LOOKS like fun. You can see it on their faces and in their bodies’ expression.

So I offer you this, when it stops being fun, when you don’t look forward to your wellness pursuit in whatever form, it is time to stop and change course, shake it up, try something new. Get outside, try a new sport, take a new class, dance, move, play, create!

Chris Cover, 3-28-2015, having fun on the bike, Ironman 70.3, Oceanside, CA.

Even if you can’t do it YET, the key is a growth mindset. You can always learn, evolve and grow. It is in these moments that one can experience what Mihaly Csikszentmihalyi called FLOW. This is the moment of the autotelic experience, or of being immersed in the moment, a zen-like experience.

Eckhart Tolle would call it the “Power of Now” (1997). It is those experiences one has in the pursuit of a passion, of a time warp, where one loses the sense of time.

So if you’re working out and you find yourself looking at the clock, it is time to go back to the first F rule, time for some FUN. But, if you’re experiencing flow on a regular basis, move to the next F rule.

FIT. Your stuff has got to fit you. This comes down to EVERY contact point that your body makes with the ground or gravity or friction. I cannot tell you how many people who, when asked where they got their shoes, equipment, etc., and how they chose it, answered: “I got it online, it was a good color, or I thought it was the right one.” Inappropriate equipment leads to a path of injury through one’s endeavor. When a foot strike is wrong, a bike too big, or even a yoga mat too slippery, injuries and setbacks are waiting to happen.

This is where it makes sense to go to a local vendor, do research and spend time checking out what is right for you and your unique body.

For example, most running shoe fittings can take an hour or two to ensure you’ve got the right shoe (and the left one too). The clinician should have you run in multiple shoes on a treadmill and even do a video analysis to ensure proper fit that will enhance proper form.

Any equipment you buy should come with a warranty. If it doesn’t work for you, within reason, your provider should help you find what will and make the appropriate exchange.

Assuming things FIT, you’re now ready to work on FORM. Form is simply how you move in your endeavors. Do you move well, or are there imbalances? If you are a creature of the 21st century, you likely sit a lot, or have a job or life-demands that strengthen one part of the body over another. (I think about all those times I carried my kids around on one hip while doing something else with the other hand. Ouch.) It all adds up and translates to poor form caused by body asymmetries that derail your training. In addition, when you exercise, if you go at it too hard, you tend to favor strengths rather than addressing weaknesses, which in turn exacerbates weaknesses.

Think of the cognitive demands of Tai Chi, dance or any activity that requires precise form (which in actuality is everything, if done well).

Often the movement patterns developed as a basis, for the aforementioned activities, are done with slow movements first, adding on more complex patterns once those are mastered and then adding speed. So why start to sprint when you could walk, jog and then run?

It is during the slow pace that there is cognitive space to think about form. When I workout hard, form is the first thing to go; I’m just trying to survive. The body will follow the mind, not the other way around. A thought elicits a body response. We can be the masters of our thoughts and thus our movement and reactions.

F rules build a foundation, and now that you’ve grasped these, you’re ready for FUEL, repeatedly mistaken as the first rule. When people come to me for a metabolic test, they often think they have a slow metabolism. I’ve been assessing people’s metabolism for over a decade. In all that time I’ve tested less than three people (out of thousands) with slow metabolism, and those people were on very restrictive diets, unfortunately starving themselves fat.

For most people the key to weight management is to eat enough, eat early and often. Eat like a king or queen in the morning (it is called break-fast for a reason), a prince or princess in the afternoon (why the midday meal is biggest in many cultures), and a pauper in the evening (circadian rhythm slows and the body favors storing evening calories as fat).

The other concept to FUEL is to eat during exercise. Depending on your activity and intensity, if you know you’re going to exercise for more than 60-75 minutes, you need to eat 200-300 calories per hour. Too often I work with people who forget to eat during an event or workout and then pay the price towards the end.

Finally, after quantity and timing, remember to refuel post exercise. We are primal people, just a little better dressed than our paleolithic ancestors. But, at that stage of ancestral development we were either running to get food or running from being food according to the Paleo Diet for Athletes (even though I would argue no cookbooks survived from that time). Research supports eating within one half hour post exercise. It doesn’t have to be a lot; it could be a balanced meal as simple as fruit and nuts.

Fuel and timing help build the new, better, stronger you. Isn’t that one of the reasons why you do what you do?

Your F rules are in line. You’ve mastered and embraced FUN. You’ve discovered FOCUS that led to FLOW. Your gear finally FITS because of the guiding hands and eyes of a specialist. Your FORM is impeccably evolving and you are continually vigilant. You honor your FUEL needs. You have created a deeper FITNESS FOUNDATION.

The other choice, when any F gets out of balance is to just say Fooey (you could put in your favorite F word), but there’s good news. You then go back to FUN and start again, maybe in a new direction. When I was out of balance, I found yoga and meditation in my arsenal and I’m sure I will discover other fun things in my future.

Wishing you miles of smiles down your personal road to wellness, balance and peace…and as always, lots of fun!

Joey Adams, M.S. Exercise Science, Intelligent Fitness, Metabolic Specialist, VO2 assessments and performance analysis, www.intelligentfitnessvermont.com, “Getting workouts on target and making your time count.”

JOEY ADAMS

MEET JOEY ADAMS: Joey Adams, who has an M.S. in Exercise Science from Colorado State, is a Metabolic Specialist. “I specialize in assessing human performance and metabolism to help people make the most of their time by understanding their unique physiology,” Adams said. “My end game is to help people understand how their body works with the time and skills available to them.” Adams, who lives in Shelburne, travels throughout New England to test.

Meeting with Adams, one recognizes that there is more to his work than a job description. Adams finds a way to connect the nuts and bolts of training and teaching with the essence of humanity. For example, Adams teaches at Shelburne Community School and Champlain College where he “aspires to inspire kids to question everything around them, including authority, and prove everything they know so they can become the masters of their future.”

In his personal life, Adams is a devoted family man and generously dedicated to his students. “I’m an evolving compartmentalizer,” Adams said, “and stay true to my personal mission statement: Be true to myself, my family, and my students. Be present in each moment. Accept that I am human and try my best every day. In doing so I have the ability to create positive change.”

New research, new studies explained and books written, tout the importance of the mind-body connection to personal health and individual performance. Adams has ridden the crest of this wave. “For the past 5 years, the mind-body connection has been the driver for me,” Adams said. “This goes back to my earlier years working with corporate wellness. So many people think of their body as a vehicle to move their head from meeting to meeting rather than the interconnectedness between them.”

Adams prioritizes sleep hygiene as part of daily health and well-being. He practices yoga and meditation each several times a week, trains balance and functional movement, follows a vegan diet and lifestyle and the guidance of a naturopath. As a vegan he believes “that small changes than an individual makes can have a bit of global impact.”

These practices dovetail perfectly with the physical part of the equation and Adam’s expertise as a multi-sport athlete including cycling, cross-country skiing, skating… “ There’s not a sport I don’t love,” he said. “Currently it’s following my kids’ interests.”

Adams practices what he teaches and learns. By living an active lifestyle he relates to his students who yearn for more and to his clients who bring their hearts as well as bodies to the quest for higher performance. He models what he coaches and digs deep into mental and physical components of competition as well as daily life. [by – Linda Freeman]

Celebrate the Full Moon

A Vermont Full Moon – Stefan Hard

A full moon – it’s the perfect time to throw a party, to celebrate, to be festive, loony if you like, and to have some active fun.

Let me explain. I am active and constantly coach, prod, teach, encourage and nag others, including you, dear readers, to move, to get outdoors as much as possible, to include exercise in each day and to play.

I sincerely believe purposeful, deliberate, structured training is great, but that it must be accompanied by hours of moving through life, in a variety of activities, with a sense of humor and within a community of friends.

Like many of you, I become bogged down in the busy-ness, the hustle and bustle of work, responsibilities, obligations, tasks and worries of daily life. I neglect to take my own advice, and the recommendations of so many others much wiser than me, to play, to have fun.

A few weeks back I was invited to join some awesome women on a full moon snowshoe to the summit of a wooded mountain in central Vermont. I was about to decline when I said to myself, “Hey, this is what you are always recommending to others — just do it.”

When the time arrived to join my friends, I had many excuses prepared as there were deadlines and unfinished tasks piling up around me.

I snowshoed. It took time to get where we were going, through woods on trails that were sometimes packed and sometimes deep and new, sometimes gentle but usually steep, sometimes with headlamps, sometimes simply under the starlit sky, sometimes in full chatter and sometimes silent, sometimes focused and breathing hard, sometimes in awe. But always in companionship.

And then it happened. Over the crest of the hill, past the distant mountain range, there it was, the moon beginning its ascent. It was a celebration of life in Vermont, of friendship, of the blessing of an active lifestyle. It was also a workout and we were happy to return to a warm house to eat and drink and share.

So why don’t we do this more often? Those five or so hours with friends have sustained me with pleasant memories during the weeks since. Do we need an excuse to get outdoors, to do something fun or maybe even a little silly, a bit — lunatic?

Here’s the excuse, a full moon. The very next full moon is known as the Full Pink Moon, supposedly dubbed that because of the early flowering pink phlox. It’s also called the Full Sprouting Grass Moon, the Egg Moon and, on the coast, the Full Fish Moon because of the shad headed upstream to spawn. There’s more. In the early morning, for about five minutes, there will be a total lunar eclipse.

Here are a few lunar facts for you. The moon is actually a satellite, billions of years old, and rather than a face in the moon, what we see are craters. The solar eclipse happens during a new moon, but a lunar eclipse comes about at the time of a full moon, and thus April 4. The moon affects ocean tides and the length of days.

Moving beyond the scientific, the moon figures prominently in music, literature, mythology, nursery rhymes, folk tales and art. There’s the man in the moon, a man on the moon, the attempt to reach the moon, over the moon and to the moon and back.

In January, we had a Full Wolf Moon and in February, a Full Snow Moon. (no kidding). The March Full Worm Moon sounds less enticing, but it worked.

May 3 brings us a Full Flower Moon, June 2 a Full Strawberry Moon and July offers a bonus of two in one month: the Full Beach Moon on July 1 and the Blue Moon on July 31 (the 2nd of two full in one month is a Blue Moon).

Aug. 29 provides the Full Sturgeon Moon, Sept. 27 the Full Harvest Moon, Oct. 27 the Full Hunter’s Moon, and Nov. 25 the Full Beaver Moon.

The year ends coincidentally with the Full Moon Before Yule, or the Full Cold Moon, falling on Dec. 25.

Because the calendar is based upon the moon, perhaps you will join me in taking pen in hand and noting the remaining full moon dates of 2015. Then, go ahead and put yourself out there.

Plan now, and more importantly invite others to join you, thus stating your intention, to actively celebrate each full moon. There are full moon walks, hikes, runs, skis, snowshoes, paddles, cruises, events, outings and frolics in the moonlight just waiting to be devised and enjoyed.

Nutrition Must Be An Integral Part of Training

Nutrition and Training go hand in hand to produce health and performance. In my role as a writer, and as field editor of the ACTIVE VERMONT page of each Sunday’s Rutland Herald & Times Argus, I am privileged to meet experts and fellow participants in the active life we share in Vermont. It is my pleasure to introduce you to one of the best, Kim Evans of Whole Health Nutrition in Williston, Vermont.

Below is my introduction of Kim as well as her writing on nutrition and the athlete. Both stories appeared in ACTIVE VERMONT, 3-1-2015.

Kimberly Evans, MS, RD, co-owner of Peak Physical Therapy Sports and Performance Center and Whole Health Nutrition

Meet Kimberly Evans, dancer, athlete, business owner, mother of five and generous friend. Professionally, Evans is a registered dietitian whose continuing quest for knowledge gives her depth in specialized areas of sports nutrition, functional medicine and integrative nutrition.

Often introduced as a sports and wellness nutritionist, Evans teaches and lives her belief that “Food should be friend, fuel and fun.” To Evans, it’s all about the “power of nutrition meeting the pleasure of eating.”

Evans spent her early years in Michigan, living in New York City and Pennsylvania as well. “I’m a person who likes change,” she said. One summer, Evans came to Vermont to hike and fell in love with the state. A 1998 return visit sealed the deal. It was Halloween and a stroll along Church Street in downtown Burlington with everyone dressed up in costumes provided the final nudge for a move here in 1999. “It stuck,” Evans said. “The more I travel and the more I see, I realize that Vermont is a special place.”

Talking with Evans, one becomes aware of the juxtaposition of care with knowledge, theory with practice, composure with passion and the desire to reach to the center of another’s needs. “Vermont has allowed me to develop myself as a professional in the world of health and wellness.” In her chosen field, Evans is required to maintain her accreditation as a registered dietitian with rigorous continuing education layered on top of her bachelor’s and master’s degrees in psychology and health care administration.

“I’m a person who loves to learn,” Evans said. As an RD, she is tasked to continually develop. Evans would have it no other way. What makes the academic practical for Evans is her personal history of movement, sports and an active lifestyle.

Evans began to dance at the age of 3 and didn’t stop until 37 years later. “Because I was a dancer, I wasn’t allowed to run,” she said. “I was always that kid in high school who couldn’t run a mile, always a ‘bun head’.” As soon as the dance chapter of her life closed, the running chapter opened. Perhaps the discipline of dance, the order, the attention to form and technique, the willingness to put in hours of practice, helped transform Evans into a runner and a cyclist. Evans now claims that she is not an adrenaline junkie, but wants to “role-model for her children and her community.” She does so, and well.

Evans is indeed passionate about her family, community, work and clients. More significantly, she embraces a deep feeling of responsibility with respect to her own health and body, and shares that sense of responsibility with others in pursuit of health and well-being as well as performance. “Eat well and move your body,” she said. “You are what you eat.” Be responsible, honor emotional, physical and spiritual well-being.

Evans is co-owner (since 2010) of Whole Health Nutrition in South Burlington, as well as Peak Physical Therapy Sports and Performance Center in Williston. “I am excited to be a part of an integrated wellness practice,” she said. “The model is exciting. We wrap a team around people striving to reach their goals.”

Welcome Kimberly Evans to the “Active Vermont” page. She will periodically share insights on relevant topics of nutrition related to recreational and competitive sports as well as individual pursuit of balance, strength, health and vibrant daily life.

FUEL FOR THOUGHT. Active people need to include nutrition in their training.

By KIMBERLY EVANS
Eating can be complicated. Let’s face it, there are almost as many opinions about nutrition as there are people who eat. That’s a lot of opinions. Eating to fuel athletic performance can be even more confusing. Think about it. Where, as an athlete or an active person, did you learn about nutrition specific to fueling your activity? Do you have set fueling practices? If you are like many athletes that I know the answer would be ‘no.’

Typically, when an athlete comes into my office, they often have a detailed plan about their workouts and training, and gadgets to support the plan. Yet when I ask them about their nutrition plan, I get a blank look. Nutrition is simply overlooked. Here is the thing. Whether you are an endurance athlete or a recreational athlete, a newly active person or an experienced competitor, your nutrition practices need to be at least 50 percent of your training effort.

Proper fueling increases lean body mass, making strong performance more attainable. Regularly adhering to good nutritional practices helps to reduce the risk of injury while shortening recovery time between exercise and managing hormones, such as cortisol, associated with exercise.

Meeting nutritional goals translates to meeting training and sports performance goals. When performance declines, there can be several reasons, such as lack of sleep, overtraining or inadequate fuel. Nutrition supports the mental and emotional aspects of sports performance as well. Fueling appropriately keeps your head “in the game,” improves mood and helps prevent fatigue.

But here’s a favorite reason to underpin your playing, training or competing with good nutrition: You have another reason to eat. This is always a plus for me.

Let me share my story. I have been a registered dietitian for 27 years, and yet I learned about sports nutrition the hard way. I grew up dancing ballet. Dancers have their own ideas about nutrition. When I turned 40, I decided it was time to hang up my pointe shoes and tutu and take up running. This is where trouble began.

Very early into training for my first half-marathon, I realized that something was not going according to plan. My first impulse was to also hang up my running shoes and dismiss my troubles as me just being a “bad runner.” But I am determined and when I set my mind to something I am going to do it.

I decided to engage in my own medicine and began tracking and analyzing my eating in relationship to my training expectations. The results were staggering.I was eating too few calories, very little carbs, and was woefully deficient in vitamin C and iron, amongst other things. I am a quick learner. I made some adjustments to my own eating, ran that half-marathon (and many more after) and my quest began to learn as much about nutrition in relationship to various physical activities as possible.

GET STARTED. In a nutshell, here are my top three tips to get you started thinking about your own sports nutrition practices.

1. Meet your energy needs. All bodies require fuel and athletes need even more. The more you move, the more you need. Fuel demands are made up of your basic metabolic needs, daily activity, digestion and exercise. Most of us need a bit more fuel than we think we do. Consider getting your resting metabolic rate assessed. RMR is a measurement of how many calories a day your body needs as a bare minimum, just to breathe, digest, function and stay alive.

2. Don’t fear carbohydrates. Endurance athletes and athletes in the “push” phase of their training have a particularly high demand for carbs. Match your carb intake to the intensity of your activity. Choose quality carbs such as oatmeal, quinoa, brown and wild rice, beans, sweet potatoes, and the ancient grain farro.

3. Time your eating with your exercise. Strive to calorically balance your day, including energy expended during exercise. What you eat before, during and after exercise will help to maximize performance and improve recovery times.

You don’t have to be an elite athlete to benefit from applying the science of sports nutrition. Small changes and attentiveness to eating will surprise you with big changes in health, energy, stamina and performance.

If you are wondering how to get started, check out some of my favorite resources for athletes:

Visit a registered dietitian who specializes in sports dietetics. This professional will have an RD after his or her name, and sometimes CSSD.

Sign on to Nutritiming to see how it can help with personalized, specific information. The website is nutritiming.com/welcome.

Runner’s World Magazine is a valuable resource for training and nutritional information that applies to all athletes, not just runners.

Finally, move more, eat better. Eat better, move more. Enjoy.

Kimberly Evans, MS, RD, is co-owner of Peak Physical Therapy Sports and Performance Center in Williston and Whole Health Nutrition in South Burlington. She can be reached at RD@wholehealthnutritionvt.com or visit her website: www.wholehealthnutritionvt.com.

Pro Cyclists Train in Vermont Winter

As I write this it’s -12 degrees and the State of Vermont is blanketed in snow. How cold is it? It’s so cold that on Saturday an avid fatbike enthusiast came to Spinning® class instead of riding outdoors. It’s so cold that my dogs had to break the ice on their water in the heated garage. It’s so cold that many of us have finally given up and are out there bundled up to within an inch of our lives just because we can’t bear to miss another day of some sort of outdoor adventure.

But to think of training in this stuff, bicycle training, is a reach. Skiing? Of course, but cycling? So, to learn more, I turned to a talented you rider in Central Vermont. Keep reading. First you will learn about Elisa Otter. What you learn may surprise you. Then you will read what she has to say about all this. Enjoy and do read on.

MEET THE ATHLETE: ELISA OTTER, by Linda Freeman, “ACTIVE VERMONT”

: Elisa Otter

Elisa Otter, Montpelier native, has only begun to show what she can do and already that’s a lot. At 28, Otter has demonstrated exciting cycling potential and, as a reliable source tells me, “This gal ain’t seen nothin’ yet.”

From Evergreen State College in Washington state, Otter landed at Warren Wilson College in Asheville, N.C., where she raced on the varsity mountain bike team. For a small liberal arts college “of under 1,000,” Otter says, “15 were from central Vermont.” There Otter received coaching and racing experience that catapulted her to an amazing journey.

After Wilson, Otter was recruited to coach and race as a graduate student at Union College in Southeast Kentucky. “I was racing full-time with a sponsorship out of Kentucky,” Otter says, and then came a move to Colorado.

The name Leadville strikes fear in the hearts of runners and cyclists who know the challenges of racing there. If not fear, then respect. Otter won the National Championship for Category 1 Women (that’s overall) and then burned out. Fifty races in one summer, doing it all on one’s own, will do that to an athlete.

“I was pretty much forced to come back here,” Otter says. “I needed to ground myself.” It had been an astonishing summer, but Otter was depleted. “It was a gift,” she says. “I was able to see the window of where I want to go, but I wasn’t ready for it yet.”

After some time off and a soft re-entry, Otter got on a bike, renewed her pro license and returned to the National Championships in Pennsylvania where she finished in last place. But last place was a victory. “I did it,” Otter says. “I was scared. I had no idea you could overdo it.”

Living in Middlesex, Otter has gravitated to Northfield where she runs the after-school program at the local elementary school and is an enthusiastic member of Team Bicycle Express, a professional cycling team out of Bicycle Express bike shop on the square in Northfield.

Since 2008, under the leadership of Noah and Ezra Tautfest, TBE has worked to provide a community-based cycling experience for multiple levels of riders through professional, development and club teams who ride, train and compete in MTB, road and cyclo-cross races and events (for more information go to www.bikeexpressvt.com). Riding with TBE, “I was training for fun,” Otter says. “It was great. I took pressure off myself. I had team support, loved the camaraderie and had a blast.”

July 2014, Otter was back, finishing 13th overall in the pro field of the National Championships in a four-day comprehensive event of cross country, short track, super D (as in the enduro stage, pedaling downhill as fast as possible combining endurance and gravity skills), that tests all elements.

Post race, Otter was better able to define her goals and was “really inspired.” Next came the World Cup in Quebec and qualifying for the U.S. Team in August. “It was awesome,” Otter says. “I lined up with 60 of the best women in the world.”

Today Otter continues to find fun in her cycling experience, even as she trains for bigger and better performance challenges. She values her home, family and community in Vermont and is testing her belief that a pro cyclist can indeed live and train here yet be a national and international presence. “I’m pretty focused,” Otter says. “My teammates are going to California mid-March for national races. I’m trying to do what I can within my own budget. I hope to bike full time on sponsorship on the World Cup Circuit eventually.”

What does winter training look like for Otter? On top of her 30-hour work week, she trains six days. She has a gym membership at First in Fitness in Montpelier where she works on strength and core twice a week and then spends another 10-15 hours a week on cardiovascular, aerobic exercise either outdoors on a bike or skiing, or indoors Spinning on a trainer with her team.

Tomorrow is another matter. Speaking of TBE she says: “We definitely want to put ourselves out there as the Vermont based MTB team. Our mission is to promote a healthy lifestyle and spread the Vermont brand.” They are, after all, racing on an international level from small town Vermont.

Otter’s story tells its own message, but does she have another for you? “Keep moving,” Otter says. “We’re born to move and it’s become so easy not to. Moving stimulates happiness.” She adds, “When you start, it’s so hard it hurts. If you stick with it though, it’s euphoric.”

Article published Feb 15, 2015, “ACTIVE VERMONT”, by Elisa Otter for the Rutland Herald & Times Argus Sunday Magazine Section

Vermont: Training ground for Elite-class cyclists?

The first question asked when I say I race mountain bikes on a national level is, “Can you do that in Vermont?” It’s true. The winters are long, cold and snowy, making year-round bike riding difficult, if not impossible. It may be precisely these harsh conditions that provide the mental demand it takes to push oneself through the intensity of an endurance competition.

At least that’s what Elite-class racer Noah Tautfest of Vermont likes to think. He rides for the Bicycle Express Race Team based out of his shop in Northfield and is gearing up for highly competitive cross-country mountain bike season this year.

“It’s a mental sport when you get down to it,” Tautfest says. “Here, you have to fight the mental struggle of the harsh weather. It’s easy to do a six-hour training ride at 70 degrees in Arizona. But moving through the wind and cold, and people thinking you are crazy, that’s getting mentally prepared for the pain of a race.”

He should know. Tautfest has been spotted, bundled up and biking on a two-hour commute home in below-zero temperatures and on stormy nights. That is mental strength. Luckily for Vermonters, and according to Tautfest and top riders around the globe, cycling training does not need to be solely on a bike. In fact, mixing up training methods may be another positive aspect to training that is essentially forced in Vermont.

Montpelier native Andrew McCullough is another Vermont-based cyclist. His dedication and hard training landed him a spot on the professional road team, VCP Loudeac, based in Brittany, France.

“Being outside and moving in any capacity provides a mental freshness and inspiration to keep training,” McCullough says.

Before leaving for France, he spent a large amount of time cross-country skiing, snowshoeing and hiking the trails of Vermont. Like Tautfest, McCullough recognizes the importance of the mental aspects of training.

Cycling, or any sport done year-round and at the volume necessary for Elite competition, can push athletes to “burnout,” a condition that can lead to severe depression. “Burnout creates gaps in training. You have to change it up, keep it interesting” McCullough says.

McCullough and Tautfest use indoor training bikes as a tool to keep legs accustomed to the motion of cycling, providing specific training for bike racing. But this method is used in conjunction with other cross-training methods and does not, and arguably should not, be the only method. The growing popularity of fat biking could change the perception of climates and conditions ideal for competitive bike training. Oversized tires (up to 5 inches wide) allow for low tire pressure and good traction on snow and ice. Centers around the country are building designated trail systems where sustained winter training on fat bikes could become a reality. Here in Vermont, Kingdom Trails in East Burke, the Catamount Family Outdoor Center in Williston and Fat Bike Vermont at Killington are already providing this service.

Endurance cycling requires pushing the body and mind to ruthless extremes. Without a solid network and the support of family, friends, teammates and coaches, an athlete will break. The small state of Vermont provides a strong sense of community out of which has come an astounding number of world-class athletes.

“I do some of my best training in Vermont,” McCullough says. “The community, camaraderie and active lifestyle are conducive to effective training. There’s so much support here and you can always find people to ride with.”

I, myself, am gearing up and training early for a competitive cross-country mountain bike season ahead. I have been racing for five years. Most of this time was spent down south where I was going to school. The last two seasons I have qualified within the Elite field and have raced with the fastest women in the country. But I have never trained through a winter in Vermont. I am curious to see if training in the cold, harsh conditions will deepen my mental capacity to overcome discomforts experienced in competition.

Will the cross-country, backcountry and Alpine skiing help me to come into the season mentally fresh and excited to ride my bike? Will living in my home state, close to the support of my family and the active community I grew up in provide a stronger a sense of self? Will Vermont prove to be a training ground for Elite cycling? We shall see.

Photo of Elisa Otter by Jeb Wallace-Brodeur.

GENERAL FITNESS FOR HEALTH AND WELL-BEING

The steps to fitness for the everyday athlete are built upon habitual daily exercise and healthy choices in diet and lifestyle.

It’s time for us to sit down and have a heart to heart talk. There are things that need to be said and things that need to be heard. None of what follows is my personal opinion, but rather based on education, experience, training and practice. I have had the privilege of watching others grow in health, strength and vitality. We coexist with a health care crisis that begs solutions. As individuals, we have the opportunity to make a difference. To proactively maximize our own wellbeing is our right, responsibility and opportunity.

Much of what you read on the Active Vermont page has to do with sports. We speak of athletes, competition and training. We also speak of events and activities that invite the everyday participant. Today I address general fitness for the general population.

Here’s the bottom line, right up front: you need to exercise aerobically 5-6 days a week, strength train at least 2, clean up your diet, get enough sleep, be a contributing member of a community, and include the spiritual piece as a component of your overall health.

If you are one of those who groan at the very thought of exercise, if you consider exercise as punishment, GET OVER IT. Exercise is a privilege. It is time for you to focus on yourself away from the call of demanding voices. It is time for you, your health and your dreams, your present as well as your future, to take center stage and strip away the distractions of daily life. It’s just for a little while, but it is well worth it.

Common advice for new moms is to take care of self first or they will be unable to care for baby and family. This is not self-indulgent, it is imperative and, as I said, a privilege. If you don’t believe me, just speak with someone who experiences life from a wheelchair.

Have you marveled at the courage of adaptive skiers, cyclists motoring along on their hand-crank recumbents, returning vets who run marathone on prosthesis or happy Special Olympians? Yes, well, as I said, get over it and assume your rightful place in the active quest for fitness.

Those new to exercise often consider it a chore because they do not identify as athletes. Who is an athlete? It is easy to see that those who reach the Olympic games, Superbowl or World Series are athletes. I asked Nancy Clark, nationally recognized Registered Dietician, author and speaker, how her “Sports Nutrition Handbook,” applies to ordinary people who do not consider themselves athletes but simply exercise for health benefits. Her succinct reply was “If you exercise regularly, you are an athlete.” Perhaps taking your self-identification to the next level would give you a boost in attitude about your daily exercise.

Did I say 5-6 days a week? Yes I did. Do you have dozens of excellent excuses not to do so? Yes, I’m sure you do and I do understand. The alarm goes off too early and your head hits the pillow at night too late. You have work commitments to fulfill, kids to take to practices, chores to be done, people to care for, appointments to keep and maybe even a night out once in awhile. But you also have time to exercise.

I worked for someone who liked to say, “Oh, you don’t have time to exercise? Well you DO have time for a heart attack.”

Consider the importance of exercise. By now the relationship between exercise and disease is known and established. Exercise as preventive as well as curative (or at least helpful) with respect to mental and emotional conditions is equally well proven. If you want to know more, do the research. Or you could skip this step and just get active.

Make the distinction between purposeful exercise and lifestyle activity. The admonition to exercise 5-6 days per week means to deliberately follow a training program (your own or one suggested for you and your specific needs). This is dedicated time designed to increase your cardiovascular as well as muscular strength, flexibility, balance, coordination and energy level.

Note, if you are already exercising regularly, perhaps it is time to take it to the next level. Whether you are new to exercise or ramping up an existing program, you need to take preliminary steps.

Talk with your medical care provider. You need a green light before you begin or make changes. It may be the same in other states, but here in Vermont the medical community seems to be peopled by professionals who strongly support exercise and then practice what they promote in personal and athletic lifestyles.

Next you need to assess your current condition, define goals and plan the steps to reach those goals. You may need help. Join a gym, enroll in a class, hire a fitness consultant to help you structure a gradual but effective journey.

Aerobic exercise begins with a warm up and ends with a cool down. The common recommendation is for 45 minutes of continuous, methodical movement each day. At first the intensity may range from easy to moderate, but as fitness increases, so does intensity.

Mix it up. Vary the activity and the pace. Make one day a week a longer session. Include family or friends but keep going. The social benefits of a class encourage accountability and performance.

Show up at the gym before work or on your lunch hour if you must. You have your choice: elliptical, treadmill, stair climber, Spinner® bike, Concept2 rowing machine, and more. Which machine is the best? The one that you will use. So, use it.

Limited? Even those who are housebound, wheelchair bound, or walker bound can exercise. The growing field of physical therapy is opening doors that were once closed.

Once you have established the habit of exercise you are on your way and it’s time to strength train. The body is comprised of small, medium and large muscles that must be regularly put to the test against resistance. All healthy muscles gain strength and power over time when trained in balance and with proper technique. Injury can occur. Education is important. Do the research yourself or get professional help to learn the basics. Two alternate days a week of strength training is required to maintain and three days to increase.

It’s not all about exercise. Fitness is an equation. Exercise + Diet = Fitness.

DIET is, in fact, a 4-letter word. In many cases it is a bad word, a foul word, a damaging word. Use the Greek definition, “way of living,” or a more contemporary, “habitual nourishment,” and you’ll learn to respect it. Reduced to the lowest common concepts, a healthy diet is one that is varied, free of any and all processed foods, replete with fresh fruits, vegetables, lean meats, and so on. An appropriate diet is also measured and devoid of excesses. Diet is based on choice. Choose to eat healthfully and it will become habitual. Replace old habits with new and you will default to the new.

Ultimately you will recognize the effects exercise will have on your body, energy and personality. You will find it easier to pick up the 50 lb bag of dog food, shovel the walk, climb the stairs and play with the kids. You will have a spring in your step and discover endurance as you navigate long meetings or late hours. You will look forward to your exercise time; it is the appointment with yourself that you must keep.

You will learn to choose foods that nourish rather than destroy. You will crave fresh, whole and clean ingredients that have begun to taste better to you than the processed meals of your past. You will fuel appropriately.

You will become more flexible, achieve balance physically and in your daily commitments, be more positive, less anxious and less fatigued.

You will look ahead at a future of possibilities. You will model for your children, grandchildren, neighbors and coworkers.

Exercise and nutrition may not protect you from the randomness, the sheer bad luck, of some diseases, but they can sure improve your odds.

The market is flooded with fitness advice. Avoid claims of a quick fix. Demand science. I have many fitness books on my shelves, but recently revisited the three below that I recommend.

A friend gave me a copy of “Younger Next Year for Women,” by Chris Crowley and Henry S. Lodge, M.D. Because the cover is a very cute pink, I put it away without reading it until a trusted professional brought it up again. (There’s also “Younger Next Year,” the first book written, that is geared for men.) Read either. Just read it. It’s a decade old but science-based,90% relevant and 100% convincing.

John J. Ratey, MD presented ground-breaking work on the effect of exercise on the brain as well as stress, depression, ADHD, addiction, Alzheimers and a host of other current problems. By all means read “Spark, The Revolutionary New Science of Exercise and the Brain,” (“Spark” was published in 2008. Ratey published a new book in 2014. My review copy is on the way and I’ll let you know more.)

Finally, “The Exercise Cure, A Doctor’s All-Natural, No-Pill Prescription for Better Health & Longer Life,” by Jordan D Metzl, MD (2013) presents many similar findings to the previous two books but adds exercise instructions and illustrations.

Metzl concludes: “May we all exercise for the next 100 years … and beyond.” Amen to that.

Donna Smyers on Sprint Triathlons in Vermont

A Sprint Triathlon is a user-friendly entry into the world of triathlons.

If you’ve ever been at the finish of the Lake Placid Triathlon, or watched a documentary of the famous (infamous?) Hawaiian Ironman Triathlon, (Ironman World Championships held in Kona each year for those who have qualified), you’ve seen some graphic examples of human pain and exhaustion; physical, mental and emotional depletion.

You’ve watched masses of bodies on the run into the water, then off to bike and finally into running shoes for a grueling marathon finish. You’ve learned of countless miraculous conquests of individual athletes challenged by age, trauma, physical and mental limitations; individuals who have reached their goals – or not – in the face of unfathomable adversity.

Triathlons can be the theatre of heroics.

But, triathlons can also be within reach of the novice athlete and user-friendly. How can this be?

A triathlon comes in many shapes and sizes. The big daddy is the Full triathlon: 2.4 mile swim followed by a mere 112 mile bike race and ending with no less than a complete marathon, 26.2 miles.

The Half is just that. (The savvy call it the 70.3.) After a 1.2 mile swim and 56 mile ride, the run is sliced into 13.1 miles.

For most casual athletes, even the intermediate distances of the Olympic tri sound daunting: .93 mile swim, 24.8 mile ride and a basic 10k (6.2) mile run. These distances aren’t so bad unless you are actually racing them. (Note, many participants define their personal goal as simply to finish. Finishing = victory for some as much as coming in first = winning for others.)

The distances listed above are regulated and locked in, well, shall we say, iron? But, when it comes to the new darling of the triathlon world, the Sprint triathlon, distances vary at the discretion of the race organizers.

Sprint tris are growing in popularity for a very good reason: they are within reach of such a wide range of athletic ability that one can almost say that anyone can do them. Generally, the distances are: .5 mile swim, 10-12 or so mile bike, and roughly a 5k (3.1) mile run.

Going back to the notion that tris are user-friendly, consider this. Repetitive motions can result in overuse stresses, strains and injuries. Because training for a triathlon is divided by three, the risk of overuse injury is likewise diminished. Training for a Sprint triathlon, often provides a balanced means of challenging oneself that maintains mental, emotional and physical investment at an appropriate level and thus keeps training fresh and positive.

To learn more about Sprint triathlons, I spoke with Donna Smyers, a known and highly respected triathlete from Adamant, Central Vermont.

Donna Smyers, Beijing 2011

Smyers, a 30-year triathlete, has podiumed at Hawaii 12 times, 6 of which were age group wins. In 2014 she earned the title of National age group Champion at the Olympic distance, and World Champion at the Half-Ironman (70.3) distance. As her competitive career continues, so too does her role as coach, organizer of the Elmore Practice Triathlon Series and physical therapist.

For 20 years Smyers has treated her physical therapy patients with the same skill and commitment she dedicates to training for triathlons, marathons, time trials or cross country ski events. A glance at her academic credentials is enough to confirm her authority: BA and MS in Engineering from Dartmouth College 1979 and 1987, MS in Scientific Basis of Human Performance from University of Oklahoma 1991 and BS in Physical Therapy from University of Connecticut 1995.

The Elmore series is 9 years old. In Hartford, CT, Smyers was introduced to short distance and time efficient Sprint tris. “When I moved to Vermont, there was nothing at the time,” she said. Working in conjunction with the Green Mountain Multisport Triathlon Club, she eventually formed a Sprint series held at Lake Elmore State Park.

In 2007 there were six racers. Over the years the number has stabilized, but the group is small, both to conform to the State Park limit of 35 participants and to satisfy Smyers’ own preference to serve the purpose of this endeavor.

“I like the small size,” Smyers said. “It’s big enough to feel like a race but small enough to run with two to three volunteers per week.” Spectators and supporters cheer at transitions and the atmosphere is very personal.

“Elmore is the only low-key weekly triathlon series,” Smyers said. Others such as the Vermont Sun Series (scheduled for June 20, July 12, August 9 at Lake Dunmore) are a step up from the relaxed tris at Elmore (scheduled for June 11 and 25, July 9) that serve well as training for what may follow.

The practice aspect is significant. A series such as the one at Elmore offers an opportunity for the hesitant to “try a tri,” or for the seasoned to hone specific skills, rev up the competitive engine or simply race full-out, all wrapped in a friendly package.

Flexibility is the theme for Elmore events. This is a time for new participants to discover how they might react in a situation, yet remain safe in doing so. Participants may choose to do only one or two of the three pieces, swim, bike or run, and yet be a part of the series and enjoy the same preparation, performance and celebration as everyone else.

Elmore is sanctioned as a triathlon clinic. What does this mean? USA Triathlon is the governing body for triathlons in the U.S. and serves to nurture Olympians as well as provide a governing, insuring and promotional role for the sport. To say that Elmore is sanctioned means that the events are “insured and must abide by USA Triathlon rules which help maintain safety and awareness,” Smyers said.

NOW is the time to begin to train. Let’s look at three of the pieces of the tri pie.

SWIM. “People say ‘I could never do a triathlon.’ If you can swim, you can do a tri,” Smyers said. “You must learn how to swim.” Prep in a pool now. “Get a lesson. Technique is 90% of swimming.”

You need regular time in the water. Elmore starts early and you can’t wait until you can swim outside. Find a Masters’ Swim group such as the one offered by First in Fitness in Berlin.

Don’t forget that swimming in open water presents challenges of its own. Be sure to find a way to do so before your first triathlon. Even experienced swimmers might be surprised by unanticipated anxiety in a lake or other outdoor body of water. Develop confidence in open water. (Another advantage of the Elmore series is that the swim is short and much of the time the water is not over your head. Walking or running on the bottom, however, is not allowed for this event.)

Then there’s the matter of a wetsuit. Some wear them, some don’t. A wet suit helps to keep you warm and afloat; a benefit when wearing one, but a different experience without. Practice as you will race.

BIKE. Biking at Elmore this year offers the benefit of new paving. For 9.7 miles on Route 12, cyclists will bear the responsibility of dealing with traffic but will happily be able to ride their road or tri bikes instead of the sturdier tires needed for the past few seasons of poor paving.

The bike portion of a Sprint triathlon is short. “Maintain your fitness now,” Smyers suggests, “and go outside as soon as possible. It takes over a month of biking to get your bike legs.” A new triathlete should be able to ride several 10-15 mile rides. Putting in more time does not hurt. The “low risk of injury balances the benefits of speed and comfort gained.”

RUN. “You should be able to run 2-3 miles,” Smyers said. “Good (proper) shoes are critical.”

It’s worth repeating that training for a triathlon is more balanced and imposes less stress on the body than training for a single event. “If you get hurt in one sport,” Smyers said, “you can usually continue with the others so there is less frustration.”

SMYERS’ TRI TRAINING TIPS

-A weekly training plan could be as simple as visiting each element 2-3 times each week, spending extra time on your weakest sport. At least one session should be a long one. If the race takes 1.5 hours, you need to be able to go that long.

-A classic novice mistake is to overlook the importance of transitions, the 4^th component of a triathlon. Practice the triathlon skill of setting up your transition area and then getting out of the water, out of a wetsuit by yourself (if you wear one), and onto your bike. (Most people don’t change clothes at all and just wear a tri suit or even a bathing suit for the entire event.)

The second transition is the one from bike to running shoes. Drink while you’re on the bike, not when you stop. Use elastic shoelaces or lace locks on your running shoes.Transitions are so important that a triathlon can be won or lost by seconds saved in transition time. Ironically it is the easiest event to improve.

-Swimming is technique-driven. Try to relax and you’ll be faster. Anxiety from the swim could remain with you for the rest of the race. Do not become anaerobic in your swim and you’ll be faster.

-Finally, honor your sprint triathlon. “People say ‘I didn’t do a real triathlon; just one of those little things.’” Smyers said. “If you don’t think it’s real, you don’t think Usain Bolt is a runner.”

For more information about the Elmore Triathlon Practice Series or Fixer-Upper PT, go to www.donnasmyers.com.

JANUARY IS A MASS START

January is a mass start to the year. We come from an extended season of peaks and valleys, stress and indulgence, a roller coaster of emotions and challenges from Thanksgiving through New Year’s Day.

Then January slides into place at the start line for the next twelve months. It does not matter the year. It just so happens this year is 2015.

The gun goes off and we hit the course at full speed. Some share a level playing field, some are seeded at the start. It is irrelevant.

Jeb Wallace-Brodeur / Staff Photo Skiers get off to a mass start to the annual Mad River Valley Ski Mountaineering Race that begins at Mad River Glen and ends at Sugarbush Resort.

Picture the mass start of the Birkebeiner cross-country ski race, the Vermont City Marathon, or the swim portion of the Kona Hawaii Ironman Triathlon. Bodies explode from the tape in a frenzy of motion. Shortly the field begins to sift down into leaders and followers and finally narrows into what will be the momentum and steady progress for most of the event. Until the finish. Then the return to chaos will determine winners and next best, shall we say losers?

Look at a calendar. Can’t you see it? January kicks off the new year with a jolt. We have goals to achieve, work to be made up, new clients, new projects, new expectations. And we want to do them all at once. We run on adrenaline until we empty the tank. We forget our vows to sleep well, fuel properly and attain/retain balance. We are stoked, but unrealistic.

Then our personal and professional frenzy settles by choice or necessity. We reach a zone of steady state, a zone in which we can continue to function through our days productively, not destructively. We are ready to pursue our long-distance event with the strength and staying power of endurance.

If we do so efficiently, we will be equipped to peak when necessary. We will be prepared to meet the challenges that inevitably come our way. Hopefully we will have the sense to recover well after each in order to meet the next with increased competence and composure rather than the equivalent of a weakened battery.

It is often said that sports provide a safe, controlled playing field for practicing life. Perhaps this is indeed so.

In slightly less than one week, January will close for another year. Have we settled into our pace? Have we remembered to breathe? Are we ready to move to the next phase, the next month, the next demand either self-imposed or made upon us? Yes?

RISK – NOT ALL BAD

Assume the risk as well as the lure of fresh powder. Photo: BTD

Striving to reach a challenge may involve risk – risking to move beyond a comfort zone or to prioritize goals. Rational risk is a part of training. Think more – think new job, new relationship, new home, new baby, new sport, new ______________ (fill in the blank).

Taking a risk can be a stupid and foolish thing to do. When faced with a decision to risk or not to risk, it is often helpful to apply the tried and true “risk v. reward” assessment. If the risk is manageable and the possible reward superior, it is worthy. If you look at worst-case-scenarios for each and either of them is unacceptable, better to pass.

The element of risk does more than add color to daily life. R-i-s-k is a four-letter word, to be sure, but so is g-o-o-d. Definitions of the word usually include chance and danger. The gray area seems to be if a risk involves uncertainty or probability with respect to negative consequences.

“To remove the element of risk is like playing cards with a stacked deck.” (Stephen Gillers, New York Times/OpEd, 11-23-1986).

When it comes to safety, risk is unacceptable, careless. With respect to life fitness, however, and athletic performance, risk is a good thing.

“Only those who will risk going too far can possibly find out how far one can go.” (T.S.Eliot)

As you travel the path to wellness and winning performance, reaching beyond your current state of conditioning is imperative. You must have the dedication and courage to formulate goals and strive to meet them. Building muscular strength, for example, requires making gradual changes to the demand for work made upon the muscles by increasing weight, repetitions or complexity of moves. Running and racing involves pushing beyond limits with intervals or increased distances.

On the other hand, it is equally imperative to understand the process and to assess what types of stressors are appropriate, achievable and strengthening rather than destructive.

“Risk comes from not knowing what you’re doing.” (Warren Buffett) It is easy to fall into this trap. Misplaced confidence can land you on your ear.

January is a time to regroup, reorganize and plan your training, competing and living calendar for 2015. Now is the time to consider stretching farther, reaching higher, and risking a bit of yourself mentally, emotionally and physically.

Let’s say you ride and run a little and have toyed with the idea of a sprint triathlon. Brilliant. You should do it. First you will assess your goal. (You will not try to qualify for the full Ironman Triathlon in Kona, Hawaii, but instead will find local races scheduled for next summer.) You will also check to see if there is a triathlon training group in your area and seek advice in print and on the internet. Then you need to address the third sport, swimming. It is often the piece of the tri pie that discourages newcomers. Instead, contact a nearby pool facility and inquire about using the pool to train, taking swim lessons to improve stroke efficiency and checking to see if there is a triathlon training program held at that facility. There just might be. You would not, as a non-swimmer, jump off a dock into 20 feet of water and expect to swim to the opposite shore. Seek guidance from an expert, learn about the technical elements of each sport that interests you, and to the best of your budget, purchase equipment that will help you in the process.

Dean Karnazes is known for his (apparently) super-human efforts to defy perceived limitations of the human body. It is Karnazes who has run daily marathons across the nation, completed ultra distance events and strangely challenging (risky) adventures from ice, snow and sub-zero temperatures to sand, heat and triple digit degrees, and lived to write and speak about it. An enthusiastic and genuinely caring individual, Karnazes squeezes the last drop out of physical, mental and emotional trials and shares liberally. “Any goal worth achieving involves an element of risk.” (Karnazes)

The risk of embarrassment or failure doesn’t count. Failing to achieve might be a possibility, but failure to try is a probability. Risk is not all negative. Like a good seasoning, add a pinch to your life and see how delicious it can be.

“worth the risk” BTD

Linda Freeman Fitness

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