Stretching… A Non-Conformist Guide

March 8th, 2016 by Marie Dershem
My Athletic Mentors coach extraordinaire, Terry Ritter, will laugh when he sees that I am writing a post about stretching. When he first started coaching me, he asked me about my stretching routine. I informed him that – not only do I not have a stretching routine… I am the world’s worst stretcher. Please don’t get me wrong, I am not telling others not to stretch… I am injury prone and likely not as good an athlete as I could be because of my stubborn neglect of my tight muscles. It is one of my goals to develop a routine of stretching. But, this post isn’t actually about that kind of stretching. This post is about stretching yourself out of your comfort zone. It is about doing what you haven’t done before… or what you think you can’t do (or can’t do well)… it is about taking chances and learning and growing and becoming not only a better athlete, but also a stronger person. The first weekend in June last season, on a bit of a whim and with some encouragement from a friend and fellow cyclist, I decided to race the Tour of Galena in Galena, Illinois. This race involved 4 stages…. Friday night circuit race of 30 miles and about 3600 feet of climbing, Saturday morning time trial with several hundred feet of climbing in just 6 miles, a Saturday evening road race of 67 miles and about 4800 feet of climbing, and a Sunday Criterium, 60 minutes long.ugh hill climb (2) I have never raced four races in three days. I have never climbed that much in back-to-back races… actually in ANY races. I didn’t know any riders except the one who encouraged me to go. I had no idea how steep/long the climbs would be. This set of races was well outside of my comfort zone. It was time to stretch. Why? Because I want to be better. I want to experience more. I want to race strong women. I want to push myself. I want to grow as a cyclist. I want to be a part of growing women’s cycling in the Midwest. I decided to go and race the first three races and come home before the Criterium on Sunday. Why? Well, my two sons had soccer games I didn’t want to miss. And, I had been gone for a few days earlier in the week, so I really should be home. And, (the truth behind the other truths) I DON”T LIKE CRITS. There. I said it. OKAY? I DON’T LIKE CRITS. They are fast and cornery and strategic and unpredictable and… and… and… When I signed up for the races, though, I decided to enter the Omnium (for which all 4 races must be completed). I told my husband I was signing up for it because I was 99% sure that by the time the Crit rolled around, I would be out of the running for prize money and wouldn’t have to worry about it… but having the option is never a bad thing. It was $15 more than just doing the three races. So, believing with every bone in my body that I would be skipping the criterium, I signed up for the Omnium… and I felt the stretch. So, I packed up the car early Friday morning to drive to Galena and race that evening. Racing Friday late-afternoon, Saturday morning, and Saturday late-afternoon left me dehydrated, exhausted, and ready to go home. But, when I looked at the Omnium standings at 9pm Saturday night, I found myself in fifth place (out of almost 20 strong women). I had raced as hard as I could, climbed to the best of my ability, and pushed through the toughest races I’ve ever done. I was definitely happy to be top 5 among a strong field of racers who I had come to respect greatly through racing with them. criterium-map (1)But, the crit. NO. NOT THE CRIT. My friend, who had encouraged me to come in the first place, took a great stance. She said, “You know, it is going to be a great learning experience.” The course was very tough (as my coach said, it was the shape of a banana), the racers even tougher. The only thing I had to lose was… was… um… nothing. But, what I had to gain? Practice cornering in the hardest corners, holding really fast wheels (especially through corners), multiple opportunities to practice lining up for sprints due to mid-race sprints and primes, positioning throughout, reading the field, picking a good wheel to follow (and ones not to follow). My friend never said, “You should stay.” Instead, she reminded me of all I have to gain by staying (stretch). My coach, Terry, with utmost respect for my family life and other priorities also encouraged me to stay. My husband… “If you want to stay, I’ve got the home front.” Do you see how no one said I should? No one said I was crazy if I didn’t? No one said I need the practice (which is obvious). Rather, they all allowed me to stretch… to come to my own decision that I would be a better rider and racer if I stay. So, I stayed. And, everything that they said came true. I practiced hard corners, followed good lines, hopped on experienced wheels, and practiced positioning. It was the fasted criterium I have ever raced with the largest field I have ever raced with. It was a huge stretch. And, it was good. I ended up sixth in the Omnium, which felt great. But, more importantly, I stretched myself far outside of my comfort zone… with crazy climbing, 4 races in less than72 hours, and the much dreaded criterium. I now will enter races with better awareness of my own capacity, with better ability to push myself, with more confidence in reading the field, with better cornering ability, with better understanding of positioning, and stronger all around because I stretched. I stretched hard. I stretched well. Now, I need to work on my flexibility, right Terry? The post Stretching… A Non-Conformist Guide appeared first on Team Athletic Mentors.

Athletic Mentors Coach’s Corner: K-Wings to Raise Cash for Victims’ Families

February 24th, 2016 by Athletic Mentors
amm-banner-kwings-2

The Kalamazoo Wings (K-Wings) ECHL pro Hockey Team is hard at work in Athletic Mentor’s dryland training program. Athletic Mentors was named the team’s official Strength and Conditioning trainers for the 2015-2016 season.

Athletic Mentors invites you to support the K-Wings pro hockey team as it aims to raise cash to help victims of last weekend’s mass shooting. The Kalamazoo ECHL team is donating $2 from the proceeds of every ticket sold to its next home game March 5th against the Utah Grizzlies. In addition, arch rivals, the Toldeo Walleyes, have offered to donate $5,000 toward community outreach. (Get tickets here.)WE are Kalamazoo JPEG.jpg

In an emotional moment Sunday night at the regularly scheduled league game, the K-Wings and Walleyes stood together in remembrance of the eight victims in the random shootings perpetrated Saturday by a suspected area Uber driver.

“Our lives may never be the same,” said K-Wings director of sales Toni Daniels in a press release. “But we want to be able to provide the city of Kalamazoo an outlet—an opportunity for lives to feel normal.”

The K-Wings have set an organizational goal of $10,000 worth of donations that will be accumulated through ticket sales and auction items. In addition, the Toledo Walleye have pledged nearly $5,000, the Utica Comets of the AHL will be providing memorabilia to be auctioned for the fund on March 5 in Kalamazoo, and the ECHL have announced their plans to donate a portion of the jersey auction proceeds from the 2016 CCM/ECHL Hockey Heritage games, which were celebrated in Kalamazoo in early February. The ECHL will also be encouraging other member teams and their fans to do the same to support their fellow ECHL community.

Read the rest of this entry »


Birkie 2016- A Physical, Technical Test

February 21st, 2016 by Kaitlyn Patterson
–By Kaitlyn Patterson and Alex Vanias, OAM NOW Nordic skiers and cyclists birkie bibs Each American Birkebeiner has its own personality and this year’s race definitely had a volatile and unpredictable flair. Taking place every February in northern Wisconsin, the race usually occurs under ideal ski conditions- plenty of snow and temperatures in the 20s. However, this El Nino year was going to throw some curveballs. The Birkie is the biggest cross country ski event in North America, drawing 10,000 skiers from around the country and the world. It is a bizarre and awesome phenomenon that this quirky population gathers en masse every year to race 50 kilometers between the tiny towns of Cable and Hayward. Birkie is a date circled in red on countless cross country skiers’ calendars whether they are shooting for the win and huge prize purse, an age group award, a better wave placement, or surviving  the endless hills of the Birkie trail. Everyone wants fast skis for this iconic event and when the weather creates tricky waxing conditions, it causes something close to mass hysteria. Which is exactly what happened this year.
This is not what skiers want to see 36 hours before race time!

This is not what skiers want to see 36 hours before race time!

Early in the week leading to the race, the temperatures were very cold in Hayward- down to -15 F with 2-5 inches of fresh snow. However, the weather was predicted to warm up to the upper 30s and low 40s starting on Thursday, rain on Thursday evening and Friday, and remaining above freezing for race time on Saturday. In order to protect the snow base, the fresh snow on the course was not groomed and  was closed to all skiers on Thursday and Friday. The course was not groomed until overnight on Friday before the race. Usually at Birkie, several ski shops and wax services perform wax and ski tests all week and have a very good idea as to what is going to be fastest on race day. However, with the rapidly changing conditions and closed course, testing was of relative little value in the days before the race.  Because of the wide range of possible snow temperature and structure, the professional skiers with wax service teams prepared many possible race skis in the days leading up to the race. Eventual women’s race winner Caitlin Gregg “narrowed” her ski choices down to 13 pairs the day before the race!   Since Alex and I don’t have a service team and have six skis between us (only one pair is mine but the varying flexes means I can often benefit from his fleet) meant that we had quite the task of preparing skis that could put us in the mix of the fastest skiers in the race. In addition, we have very little experience preparing skis for warm, wet conditions as it is quite uncommon during ski season in the Midwest. We arrived in Cable on Wednesday night and went on a quick ski to check out the snow. We were met with fast, ideal conditions and a beautiful moon. Although we were wishing the race could be held before the weather became temperamental, we had no choice but to try to make the best of what we had. On Thursday, the research began in earnest and we headed to the expo in pursuit of bibs and a couple more tricks for optimal ski prep. We did not have any liquid fluoros and determined that it would be especially beneficial to add speed early in the race and help us make the initial separations. It also could be applied immediately before the start after our warm-up was completed (“fluoro” refers to fluorine which is a negatively charged atom that repels both water and dirt which are generally negatively charged. Fluro content is especially important in wet and dirty snow- which this year’s Birkie was both. For anyone interested in the physics, check out this article). After visiting the Swix tent at the expo and several ski shops, we finally found the swix HVC liquid flouro we were looking for. It was the last in stock at our last stop and likely the only one left within a several hundred mile radius. Anxiety levels became much lower once Alex was confident we had enough tools to prepare competitive skis. Since we arrived in Cable early, we had all day on Friday to test and prepare skis. Friday morning offered comparable temperatures to race morning and although we didn’t have access to the course, we tested on a groomed section of trail that we hoped was similar to the race course.
Where the magic happens!

Where the magic happens!

We prepared all our skis with the same molybdenum high flouro baselayer to get an idea of which skis were running best. Despite the rain on Thursday and temperatures above freezing for a full 24 hours, the trail remained firm and surprisingly fast. It was pretty clear for both of us which skis were running best- my universal flex ski with a warm grind and Alex’s universal flex with an LS1 cold grind. Although Alex has invested in his ski fleet this year including a pair of Speedmax skis meant to be optimal for Birkie, the unusual conditions unfortunately made them irrelevant. After setting our race skis aside, we then tested waxes and topcoats on the slower skis. Alex prepared one pair with Toko high-fluoro yellow paraffin and FC10 topcoat and the other Swix HF 8 with FC8X (red) topcoat. The yellow wax is meant for wetter and warmer conditions and was running a bit faster than the red which is a bit harder wax meant for slightly cooler conditions.  However, a complicating factor was the course would be tilled before the race- possibly bringing up colder snow that was insulated underneath. But we had no idea the snow temperature or how transformed the snow would be. Despite the warm and wet conditions, we decided the added durability and potential of colder snow made the slightly harder red waxes our choice for paraffin (Swix HF8) and topcoat (FC8X). This thinking was backed up by testing and wax recommendations from other teams. The HVC liquid flouro was the final layer and we tested it on our pre-race workout- each of us applying it to just one ski. It was noticeably faster and we were happy to see it lasted over 10-k as one drawback of many liquid fluoros is the limited durability. However, after the testing and decision had been made, the rain began in earnest. A combination of rain and wintery mix fell much of the evening, creating a sheet of ice by the time we went to bed. With all the factors in play, Alex and I got up at 4am to check out the snow in case we had to make some last minute changes. The course begins in a wide open field and we arrived in the pre-dawn darkness to find wet and soft conditions as the temperature remained about 38 degrees overnight. Although it was in contrast to the firm trail we had been testing on, our skis were moving well and hoped it would be enough. The Birkie starts in waves with the elite women’s wave going off first and followed 20 minutes later by the elite men. Some years the leaders of the men’s race catch the female leaders and some years they don’t so that is almost a race in itself. The women’s elite field is very small- only about 60 racers and I was able to start on the front row of the huge start line with some of the best skiers in the world. This was probably one of the cooler moments of my ski career.
Start of the elite women's field (Photo credit- American Birkebeiner Ski Foundation©2016)

Start of the elite women’s field (Photo credit- American Birkebeiner Ski Foundation©2016)

Despite a front row start, I fell back in the field a bit because the opening section was quite variable with sections of soft powder and icy patches. It took me a while to find a rhythm and by that time, the lead group was off the front. However, I was able to find a good group of five women to ski with and we took turns pulling. After the starting field, the course changed to be hard packed and fast- much different than anything we had tested on but my skis were great. Because of the high speeds, drafting was crucial and it felt very much like a bike race. Meanwhile, Alex was fighting to stay with the lead pack- dangling off the back and having to make up the gaps once guys were dropped. Since the conditions were fast, drafting became so important to the race dynamics that many guys were skipping feeds instead of risking losing the draft. Although Alex’s skis were among the fastest in the soft snow, they were too soft to be optimal for the unexpected hard-packed trail. Eventually, Alex lost the pack and joined a chase group that had formed just behind. Although the pace was comfortable in the group, a fall at about 24k caused him to lose the group. Despite chasing hard to reestablish contact, the group acted like a peloton that is essentially impossible to catch. This left Alex to race the second half alone, stuck in no-man’s land and missing the benefit of any draft.
birkie hr

TrainingPeaks tells the story better than anything else

  With about 18k to go I heard the sound of the lead snowmobile and I moved over as the lead pack of about 15 guys sped by followed several minutes later by a chase pack of 10. I was bummed to not see Alex but soon after he caught me solo. I was able to match him just for a few strides but is helped me to get enough of a gap on my group that they lost my draft and I took advantage of the next several steep climbs to shake them for good. In the final 3 kilometers racers cross Lake Hayward before finishing on Main Street in Hayward. The recent rain made for a slushy crossing with some ankle deep standing water which made for an especially challenging final push to the finish.
The American Birkebeiner finishes in downtown Hayward to a extremely supportive crowd

The American Birkebeiner finishes in downtown Hayward to a extremely supportive crowd

Alex stopped the clock at 2:14:09 averaging over 14 mph for 31 miles, claiming 25th place and 13th American in a very competitive international field. I finished in 2:40:24, taking 18th in the women’s race as the 12th American. We were the first male and female finishers from Michigan including both upper and lower peninsulas. It was also an improvement over last year’s Birkie finish for both of us. Both men’s and women’s overall titles were won by Americans as Caitlin Gregg won her fourth Birkie title and David Norris overtook six Europeans in the final kilometer for an upset win. Although we had both been hoping to crack the top ten, the course conditions did not play to our strengths and we were somewhat limited by a small fleet of skis. Considering the challenges of the weekend, it was a very solid showing from both of us. Jon Morgan also represented Team OAM Now, skiing out of wave 1 and finished his 24th! Birkie in 2:53:26. Jon was content with his race considering the unrelenting hills of the course and the rebuilding he has had to do this year after his hamstring injury last year at Noque.
Team OAM Now taking advantage of the trails to ski and test before the race!

Team OAM Now taking advantage of the trails to ski and test before the race!

  The ski season is almost done for the nordic team with only two more race weekends. This weekend is Black Mountain in Cheboygan followed by Great Bear Chase in Calumet the first weekend in March.   The complete searchable Birkie results can be found here and an article about the winners by FasterSkier. The post Birkie 2016- A Physical, Technical Test appeared first on Team Athletic Mentors.

Six Reasons Nordic is Hard, but Also Awesome

February 12th, 2016 by Kaitlyn Patterson

–By Kaitlyn Patterson, Team OAM Now skier and cyclist

Cross country skiing is a unique sport and as you get more immersed in the sport, the more quirks arise.  For a bit of skiing enlightenment for curious onlookers, I made a list of some of the quirky parts of nordic skiing that make it an intriguing sport.

Kaitlyn en route to winning the White Pine Stampede this season

Kaitlyn en route to winning the White Pine Stampede this season

The challenge of mastering not just one, but two different techniques
Actually, master is a strong word. Most skiers are naturally better at one and often set up their priority races around that strength (at least mortals who are not professional skiers). Key workouts reflect the demands of important races so it can be easy to neglect improving the weaker technique. Some aspects transfer across techniques (strong double poling, weight transfer, cornering) but they are definitely each unique beasts.

Classic-(also known as striding, or kicking and gliding this is often more well-known in the general population)- Although classic skiing might be the easiest to learn, it is probably the hardest to master as there are a lot of technique subtleties that make it far from running on skis. Since there is a lot of double poling in classic races, athletes with strong upper bodies can have great potential, paddlers are an excellent example of this.

Freestyle: (also known as skating, it is similiar to a rollerblading or ice skating motion)- Skating is the faster technique but requires a wide, groomed trail. The technique definitely has a learning curve and is exhausting without technique. But when it is done well, it’s a beautiful thing.

Alex Vanias skating at U.S. Nationals earlier this season

Skiers need an engine, guns, and finesse
If an athlete have at least one these attributes in a sport, they can often be decent. But similiar to swimming, it is harder to get away faking any of them in skiing. Even if a skier has the highest VO2 max on the start line, if he flails around for a couple hours he won’t win. Or even come close. He will likely be mortified that there are people who look much older, bigger, less fit, have two X chromosomes, etc, who are beating him. By a lot.

On the other hand, good technique goes a long way but also takes time, patience and a good coach. Besides a strong aerobic system and technique, you also need to be strong. Skiing places huge demands on muscle groups that are often neglected like the core, shoulders, back and hips.

It helps to be part Eskimo and part physicist
Snow is never just snow. Eskimos have 50 words for snow and skiers essentially do the same thing, just likely not as eloquently. Differences in the snow will influence which glide wax to use to make skis faster or which kick wax to use on classic skis to allow for adequate kick up the hills.

Differences in air temperature, humidity, and how long the snow has been around are all factors in the structure of the snow and therefore how it interacts with the base of your ski. At recreational levels, using the temperature to pick which wax is just fine, but at the highest level (and budget) all these factors will come into play to select the fastest skis and wax.

The best skiers have an arsenal of skis for a variety of conditions

The best skiers have an arsenal of skis for a variety of conditions

 

As much as some people (like me) hate to admit that equipment matters, wax and skis are a huge factor in skiing and can make the difference between the race of your life and a terrible race, even with the same output from the athlete.

 

Unpredictable weather is a significant source of anxiety
Because of the importance of ski and wax selection in racing, the weather plays a huge factor. Weather forecasts are not necessarily known for their impeccable accuracy and when a race is riding on it, this can be a stressful state of affairs. Similar anxiety strikes with especially weird weather or drastic temperature changes over the course of the race.

For example, a conversation en route to a race watching the thermometer on the car might sound like this. “It’s too cold, it wasn’t supposed to be this cold. We should have used X-cold powder.  Think we will have time to rewax when we get there? Why can’t they ever get it right?!”

Marathons require ninja fueling skills.
Ever try handling a cylindrical object with 5 foot sticks strapped to your hands while traveling at 10+ miles per hour at 80-90% max HR? Enough said.  Fueling requires practice and attention to logistical challenges. Bottles freeze, camelbak hoses freeze and cold gels change from semisolids to solids. Solutions include insulated bottles, awesome friends or family willing to do bottle handoffs, and practice with a drink belt and gels that remain accessible. (Powergels are best at maintaining consistency when cold) 

Skiing easy demands skiing verrry sloooowly

Since it is such a full-body, demanding activity, it can be hard to ski easy enough to be considered recovery. It can be done, but is easier alone and if necessary not uploaded to Strava (check out Elaine’s blog post on that topic!)

 

Although it might sound like an overly technical and intimidating sport, cross country skiing can be an accessible and enjoyable form of cross training, recreation or competition. The quirky technicalities of the sport at higher levels are fun to some but are not a barrier to enjoying the woods at any speed.

The post Six Reasons Nordic is Hard, but Also Awesome appeared first on Team Athletic Mentors.


Deep Sleep: What is it and how to get more of it.

February 8th, 2016 by Cheryl Sherwood

By,  Elizabeth Kayfish,  Athletic Mentors Coach

Deep sleep, also known as slow wave sleep, is the combination of stage 3 and 4 of your sleep cycle. During this time your body is calm and has no muscle or eye movements2.  This type of restorativdeep-sleepe, restful sleep
comes right
before your REM cycle, and getting a good dose of deep sleep is important because tissue repair is at its fastest during this time4. Many people who find themselves not feeling rested after the night have missed
out on the essential deep sleep. Although the hormones responsible for this type of sleep lessen as you get older, research studies have found a few alternatives to increase your time in this stage4.  Here are so tips so you can feel a little more refreshed in the morning!

  1. Stay away from the alcoholic beverages before bed to ensure you reach your full sleep potential. Alcohol, which often tends to make one fall asleep fast, prevents deep sleep from occurring2.
  2. Exercise is the cure all! Several studies have shown that exercising, both anaerobically and aerobically, can increase the amount of time you are in deep sleep. A good workout and an a
    ctive lifestyle can promote deep sleep length; just be sure not to exercise too close to bedtime4.
  3. Have some naturally scented lavender soaps, lotions, candles and/ or oils around before bed. Sensory therapy, like aromatherapy, has been shown to improve one’s night rest. A recent study showed increases in the percentage of deep sleep in a night after the use of lavender oils3.
  4. Keep the carbohydrates light at dinner and before bed. Studies have shown that compared to a carbohydrate heavy meal 4 hours before bed, a very light carbohydrate meal increased the percentage of time in deep sleep cycles1.
  5. Try to eliminate stressors throughout your day and before bed. You cannot control the age-related factor of decreasing deep sleep with age, but you can create a stress-free environment before you go to sleep to counter the effect. Try to have a regular pre-bedtime schedule and unwind with a bath, book, or soothing music5.

 

 

References

  1. Afaghi, A., O’Connor, H., and Chow, C.H. (2008). Acute effects of the very low carbohydrate diet on sleep indices. Nutr. Neurosci. 11: 146-154.
  2. Brain Basics: Understanding Sleep. (n.d.). Retrieved January 31, 2016, from http://www.ninds.nih.gov/disorders/brain_basics/understanding_sleep.htm
  3. Goel, N., Hyungsoo, K., and Lao, R.P. (2005). An olfactory stimulus modifies nighttime sleep in young men and women. Chronobiology International: The Journal of Biological and Medical Rhythm Research, 22, 5. DOI: 10.1080/07420520500263276
  4. Sleepdexorg. (2016). Sleepdexorg. Retrieved January 31, 2016, from http://www.sleepdex.org/deep.htm
  5. The Mysterious Benefits of Deep Sleep. (n.d.). Retrieved January 31, 2016, from https://www.psychologytoday.com/blog/sleepless-in-america/201010/the-mysterious-benefits-deep-sleep

 

 

 


Team OAM NOW XC Ski Clinic- It Really Did Snow This Year!

February 4th, 2016 by Kaitlyn Patterson
For cyclists, this winter in southeast Michigan has been great for riding with the warmer temps and low (No!) snowfall.  However, for cross country skiers like those members of the Team OAM NOW Nordic Ski Team, the fall period of roller skiing, wet runs, increasing cold and darker nights on roads is all in anticipation of SNOW and the fabulous sport of cross country skiing.  Needless to say, we all thought the season was off to a great start when we had 16” of snow followed by a week of cold weather at Thanksgiving.  We had planned a “dry-land XC clinic” and had more than 20 kids and adults from the Boys Trail Life Group show up to get fitted, learn some basics and get introduced to  Huron Meadows Metropark near Brighton, Michigan.  
huron meadows crew

Jon Morgan of Team OAM Now, Lee Ries, and Adam Haberkorn of Huron Meadows hosted an overview of XC skiing for the Boys Trail Life Group

Comically, on a day when we thought we would run and speed hike with the Boys Trail Life Group on grass, it started to snow and didn’t stop.  We ran the Buck’s run loop in the maelstrom and assumed we would be back on snow for the next clinic.  The picture below is the group heading out into the storm that left us with 16” and five days glorious days of early season base training.
The crew heading into the storm...

The crew heading into the storm…

And coming back in (still smiling!)

And coming back in (still smiling!)

      Unfortunately the winter has been the lowest snowfall on record recently for the southeastern Michigan area, but the Huron Meadows staff and miraculous snowmaking has saved the season for many and the Buck’s Run 2.5k loop has been skiable nearly every day in 2016.   The base is perfect and we will host another clinic this Sunday, February 7 from 3:30-5:00 for the Trial Life Group and others who have expressed interest.  Despite the CRAZY warm weather, the course is being rebuilt on Thursday from the mountain of snow stock and the clinic will go on as scheduled.  ANYONE is welcome, Huron Meadows rents very good skis at the clubhouse, and the Bucks Run course is fun, easy, sheltered and fun.  All Team OAM Now members are welcome, come out and join us!  This is the last weekend clinic until March due to racing…wish us luck! The post Team OAM NOW XC Ski Clinic- It Really Did Snow This Year! appeared first on Team Athletic Mentors.

January Michigan Cup Racing Highlights

February 1st, 2016 by Kaitlyn Patterson
January is already over and cross country ski season is in full swing! The ski season in Michigan is very condensed and the late start to due to minimal December snowfall makes it even shorter.  However, the Nordic team has been busy racing across the state from Brighton to Marquette with four race weekends in the books.  Each race is part of the Michigan Cup circuit which connects the cross country ski races across the state into an overall series competition for both teams and individuals. Team OAM Now skiers represent our Cross Country Ski Shop partner by competing on the Hanson Hills/Cross Country Ski Shop Michigan Cup Team. The small but talented Team OAM Now contingent helped Cross Country Ski Shop to win the Brumbaugh Cup the past two seasons. Team OAM Now skiers have taken the overall Michigan Cup individual title for both men and women the past two years. Kaitlyn Patterson won the women’s title in both 2014 and 2015, Alex Vanias won the men’s title in 2014 and Dan Yankus in 2015.
Hanson Hills/Cross Country Ski Shop team won the Brumbaugh Cup in 2014 and Kaitlyn and Alex won the Individual Michigan Cup titles.

Hanson Hills/Cross Country Ski Shop team won the Brumbaugh Cup in 2014 and Kaitlyn and Alex won the Individual Michigan Cup titles (photo credit: NordicSki Racer)

In the month of January, Team OAM Now skiers competed in five Michigan Cup races- Frosty Freestyle, Krazy Klassic, Cote Dame Marie, Noquemanon, and Forbush Freestyle.  The Nordic team is missing leader Dan Yankus who is not competing in nordic this season to focus his limited time on cyclocross and road racing. Frosty Freestyle- Frosty Triumphs Over Dire Snow Conditions -By Jon Morgan, Team OAM Now skier and cyclist Falling the second weekend in January in southeast Michigan, the Frosty Freestyle historically deals with challenging weather conditions and this year was no different. However, the staff at Huron Meadows and the race organizers do an amazing job with snowmaking and grooming and manage to put on a high quality race even with no natural snow whatsoever.
Jon Morgan competes in the Frosty Freestyle held completely on man-made snow

Jon Morgan races the Frosty Freestyle held completely on man-made snow

The 2016 Frosty Freestyle race was very tentative with five days of above freezing temps and rain leading up to the race. The organizers pulled it off yet again and created a very good 2.5kilometer course appearing as a strip of snow across the grass. On race day, skiers were met with a firm fast course of artificial snow with heavy (real!) snow falling during the race. Jon Morgan kicked off his ski season by winning his age group and taking 11th overall despite breaking a pole in lap 3 of the race. Jon is returning strong after a hamstring injury ended his 2015 ski season prematurely. Jon also raced in the classic style event on Sunday- the Krazy Klassic.  Due to the short race on a flat course, most racers chose to go without kick wax and double pole the whole race.  Jon won his age group yet again and took 9th overall. Kaitlyn and Alex represented Team OAM Now at the SISU Ski Fest instead, missing the lower peninsula races. Results           Cote Dame Marie- Two Wins in Ideal Racing Conditions The following weekend at the Cote Dame Marie, racers reconvened  in Grayling, 175 miles north of Brighton to find ideal mid-winter racing conditions. The men raced 26k in the freestyle technique over two laps of a gently rolling course at Hanson Hills Ski Trails.  The women raced only one lap for 13k.
Kaitlyn leads out the women's race. She won the 13k race in 44: , (Photo credit: Curt Peterson)

Kaitlyn leads out the women’s race. She won the 13k race in 44:06 (Photo credit: Curt Peterson)

Alex dropped the field within a kilometer to win over Milan Baic by over two minutes.  Jon Morgan took 14th overall in a strong field.   Kaitlyn also dropped the women’s field within a kilometer, finishing over a minute ahead of former Northern Michigan University skier Jordyn Ross who took second. Kaitlyn continued on to finish the second lap for 26k of racing.  Her 26k time stood as 11th overall in the men’s field.  Results     Noquemanon Ski Marathon- A Technical and Physical Challenge
Alex competes in the 2016 Noquemanon Marathon. He finished eighth in the 50k classic event.

Alex competes in the 2016 Noquemanon Marathon. He finished eighth in the 50k classic event.

The Noquemanon is a popular point to point race that starts in Ishpeming and ends in front of the Superior Dome in Marquette. It follows much of the same course as the popular Ore to Shore Mountain Bike Epic.  Although the course features a net descent of 1,000 feet, it is deceptively difficult with steep climbing, frozen lake crossings, and technical descents.  The Noque also can be especially difficult to wax for due to the significant temperature fluctuations across the course.
The epic course of the Noquemanon Ski Marathon. It is almost a shame to race past all the beautiful lookouts

The epic course of the Noquemanon Ski Marathon. It is almost a shame to race past all the beautiful lookouts

The Noquemanon is unique in that the classic race is the premier race drawing the most competitive fields and offering a significant prize purse.  Alex, Kaitlyn and Jon all competed in the 50k classic event. Although the night before the race was balmy and hovered around 30 degrees, clear skies overnight led to a significant temperature drop to 16 degrees race morning. Alex skied with the lead pack of guys for ten miles but unfortunately one icy lake crossing sheared much of his kick wax off.  Despite double poling most of the second half, he didn’t concede much time and finished eighth overall in 2:39:37 for his best Noque placing yet.  Although the second half features a “net” descent, there is still plenty of climbing and not being able to use your legs much is hard, especially for a cyclist. Kaitlyn also struggled after losing kick wax and having to rely on upper body strength.  Jon caught Kaitlyn in the double poling sections the second half and the pair skied the remainder of the race together.  Jon took 44th overall finishing in 3:16:52.  Kaitlyn finished as the fifth female overall in 3:17:31. Results Forbush Freestyle- Windy, Slushy Success –By Alex Vanias, Team OAM Now skier and cyclist
The Forbush Freestyle course. The trails are deceptively challenging and fun!

The Forbush Freestyle course. The trails are deceptively challenging and fun

Alex was the lone Team OAM Now skier to race at Forbush Corner near Grayling the last weekend in January.  The trails at Forbush corner are twisty, hilly and fun. They fit an impressive amount of trail in a condensed area and you would never know how close the freeway is! Alex pulled away in the first several kilometers to win by two minutes yet again on his new Speedmax skis. “It was right around 32 degrees at the start and warmed to mid 30′s during the race. The snow was acting a bit colder than air temp, so I opted for my cold grind Speedmax with extra hand structure added in. I did two passes of the Swix 0.5mm broken-V roller and one pass of the 1.0mm Linear roller to deal with the moisture as the snow warmed up, without adding much drag at the start. My glide was as good or better than the competition. The second lap had churned up snow on the climbs and was a bit soft for my stiffest ski, but I found the tracks were solid on the descents and made up for the climbing struggles.”   Kaitlyn and Jon will compete in the White Pine Stampede the first weekend in February while Alex will travel to Minneapolis to test himself against some of the best skiers in the Midwest at the City of the Lakes Loppet. The post January Michigan Cup Racing Highlights appeared first on Team Athletic Mentors.

Athletic Mentors has moved to a new and permanent home!

January 19th, 2016 by Cheryl Sherwood

20160119_150141 (1)After month’s of long days and hard work, Athletic Mentors has finally moved to a new home.  We are grateful to our clients for tolerating the short comings of our past facility where we planted our feet for the past 4 years.    The new location will enable us to continue to do all that we do, even better.  We will continue to offer high performance training and coaching while also reaching out to all levels of ability to introduce more people to the joy of sport and healthy lifestyle

We’ll ask everyone to “pardon our dust” as we finish renovation of our new yoga room and classroom.  Phase 2 of our 20160119_171531 (1)the project will include construction of new locker rooms and showers.   In the meantime, our clients will enjoy that they no longer need gloves to touch the dumbbells in the winter months (current and past customers know what I mean).  Parents will find a very comfortable and warm lobby with internet access, should they choose to wait while their athletes train.

The new facility can be found at 8610 North 32nd Street in Richland (just around the corner from our old location).  We don’t have a sign yet so look for the Athletic Mentors flag. We are between Rogers Heating and Cooling and the Dentist office on the east side of 32nd Street.


Nutrition Tips to Live By

January 19th, 2016 by Erin

Business_Man_Eating_Healthy_Choice_Horizontal By Ruth Fazinger

Commercials, magazine articles, and even food labels can make it difficult to make healthy choices. Being healthy is really quite simple. It doesn’t come in a box or a pill. It doesn’t have to cost extra for supplements, vitamins and expensive “healthy” snack bars. Being healthy isn’t gluten free, fat free and tasteless. Being healthy is a habit! It is having knowledge to make smart choices. Read on to discover the simple truth. Educate yourself on healthy habits that provide will you with energy and good health!

  1. Clean eating
    It’s no secret that the line between food and food-like substances have, somewhere along the way, become blurred. Food-like substances have become sneakier and sneakier in their attempt to confuse us into buying into this notion that something made in a machine is also made for our body. When it comes to food, simply put, simple is best. Diets high in processed, prepackaged foods are synonymous with a diet high in sodium, refined sugar, and saturated fats. True clean eating would be eating nothing processed. This proves difficult in the modern era but we can strive for making as much of our diet as whole food as possible. Start this challenge off right by incorporating more whole foods into your diet. Limiting prepacked meals, most convenience snacks, and food that comes from a drive through window are all ways to help this process again!
  2. Frequency and quantity
    Even the cleanest eating could lead to weight gain. How? Too much, too little, too often, or too infrequent. While the QUALITY of what we eat matters so greatly, so does the amount and timing of our meals and snacks as well. Consider the following: when building a fire you hope to last all night, is it best to throw ALL logs and kindling in to start or is it best to feed the flames intermittently? For those we’ve never spent time around a campfire, you’re best fire comes from a continual fueling – this is what keeps a steady burn going. When it comes to our body, if we eat infrequently our body is much more likely to store some of these nutrients as fats, not to mention it does a number on our insulin and hormones levels! Additionally, if we eat – say once a day – for most people that is likely to be one BIG meal leaving another reason our body stores extra calories stored as fat. Think about it from the body’s perspective: “we haven’t eaten in hours! I’m starving, let’s keep eating! Oh… we better hang on to some of this in storage in case we don’t eat for a long time again!” So, the best way to fuel your own fire is to eat smaller portions and eat consistently. Aim for every 3-5 hours for the best metabolism, energy, and insulin level regulation.
  3. Hydration Station“You’re nothing but a bag of dirty water.” images (1)This is a phrase no less than 50 times a semester during my subsequent anatomy and physiology courses. My professor repeated this over and over again with clear and successful intentions of making this phrase stick permanently and refers to the amount of water making up our body – roughly 2/3rds!! Now knowing this can help complete the understanding of just how important water is to our body. Imagine our body as a swimming pool… Now imagine that this pool water was never changed, leaving the filters to become clogged over time, and leaving debris and algae to build up across the water and the lining. This is, loosely, what happens to our own system when we dehydrate ourselves. Even 2% (!!) dehydration can cause impaired mental and physical performance. It is said we should drink 8 glasses of 8 ounces of water a day, or 2 liters, or a half a gallon. HOWEVER, if you are sick, working out, pregnant or nursing, or if the temperature has gone up this amount becomes higher. 
  4. The power of green (PSA about fruits and veggies)  There is a imagesreason your mother always told you to eat your fruits and vegetables. Fruits and veggies pack a nutritious punch and yet they do not contain a lot of calories. They are what we call “nutrient dense” foods and they are fantastic for you. Fruits and veggies contain heavy amounts of vitamins, minerals, fiber, enzymes and co-enzymes. Enzymes is the word used to describe something that helps speed up a process in the body; in other words, fruits and veggies help our body do the things it needs to do with less energy. This is one reason we feel more awake from an apple than from a cookie. Fruit does yield more of a glycemic response in the body, so aim to get more veggies than fruits everyday striving to make one of these vegetables servings some type of leafy green.There is a reason your mother always told you to eat your fruits and vegetables. Fruits and veggies pack a nutritious punch and yet they do not contain a lot of calories. They are what we call “nutrient dense” foods and they are fantastic for you. Fruits and veggies contain heavy amounts of vitamins, minerals, fiber, enzymes and co-enzymes. Enzymes is the word used to describe something that helps speed up a process in the body; in other words, fruits and veggies help our body do the things it needs to do with less energy. This is one reason we feel more awake from an apple than from a cookie. Fruit does yield more of a glycemic response in the body, so aim to get more veggies than fruits everyday striving to make one of these vegetables servings some type of leafy green.
  5. Beware of the Bubbles…In our quest for better health, we often focus on what we chew and cook forgetting that our liquor calories can be the fat storing culprit as well. A diet could be spectacular in all other ways except for drinks. Poor drink choices even in combination with a healthy diet can cause weight gain, increased risk for heart disease, diabetes, and/or metabolic disease, and loss of energy. Sadly enough, our nation’s number one source of carbohydrates is POP. This is most startling and concerning considering soda contains NO beneficial nutrients and can contain upwards of 50 grams of sugar for one sitting. Let’s see at 4 calories a gram that is 200 calories of nothing good! Pop is not the only questionable drink. Juices, sports drinks, alcohol, and even “fruit” smoothies can rack up the calories and decrease our overall health when not consumed in moderation. I cannot, even in moderation, condone pop consumption and I urge you to consider cutting back or stopping altogether if you’re currently consuming regular soda drinks. As mentioned above, water is the absolute perfect beverage for our bodies! I understand this can get a little dull for some; try drinking mineral or soda water with a splash of juice or fresh slices of oranges, limes, and lemons. Refreshing and alkalizing for our body!
  6. Myths part 1   Carbs are bad: The critics of carbs, such as Atkins and South Beach, make the claim that carbohydrates cause weight gain, and by excluding them you can lose weight. Well, that can be true, cut out all carbohydrates and you will undoubtedly lose weight. You will also lose muscle as your body shifts into an acidic state called ketosis. In this state, the body begins to eat its own muscle stores to use for fuel. Muscle is NOT meant a fuel source, so this is both inefficient and dangerous for our body. It also decreases our overall metabolism, as protein is more thermogenic – meaning it uses fuel more efficiently. The other factor to consider with weight loss from extremely low carbs is that it is not permanent or sustainable, meaning as soon the person goes back to consuming carbohydrates their weight comes back with it (and sometimes even more).
  7. Myths part 2  Fats are bad: Truly, fats get a bad reputation due to their high calorie to gram ratio (9:1 vs carbohydrates and fats at 4:1). Fats, however, as we already know are VITAL to our being. The line our cell membrane which make up our very being – cells are of course our most basic human building block! Fat keeps our organs safe and they keep our body warmer (a handy trick in the dead of winter). Fats also help slow digestion and are necessary for absorption of our vitamin A, D, E, and K.  Last but not least, fats add flavor to our food! So diets programs or “diet foods” that boast about having no fat or having had the fat removed must find a different way to bring flavor to their product. This is usually done by adding more chemicals and/or more sugar. You are MUCH better off enjoying a moderate, healthy consumption of fats then trying to remove all fats from the diet.
  8. Eating on the go The number one tip I have for eating on the go is to plan ahead. Leave “emergency” snacks stored away in the car. A ziplock baggy of dried fruit and nuts or a stashed granola bar does wonders in preventing that unnecessary pit stop at the drive through on the way home. If you know you will be traveling, take a moment to consider the amount of time you will be in transit and whether or not a meal will be provided for you during some of this time. Make it a goal to eat about every 2.5-4 hours while you’re traveling, and plan accordingly as you pack your snacks. If you find yourself in a situation where you need (or want) to indulge in the on the go dining options then stick to some simple tips. Avoid fried foods, sub veggies for the normal sides where possible, and avoid heavy sauces or dressings. Almost all popular restaurants and fast food places have calorie and nutrition facts available online, so when in doubt, check your options before you bite in.
  9. What to do, what to do – In ten weeks, you’ve taken in a lot of information. Maybe a lot was review or maybe a lot of this was new. Either way, what we know is only PART of the process, right? It’s up to you to apply it! Our diet impacts SO much of how we feel day to day; so much of our energy levels and our overall health comes back to nutrition. Nutrition really is one of our best medicines… Below are some quick review tips:
    1. Keep diet as simple as possible. Avoid eating food items with lengthy, complicated ingredient lists
    2. Avoid long stretches of time without eating anything. These stretches tend to lend to overeating and poorer food choices.
    3. A healthy diet contains a balance of carbohydrates, protein, and fats. Start by tracking protein first.
    4. Water is ESSENTIAL for life. Carry a water bottle with you everywhere – you’ll be much more likely to sip often.
    5. Fruits and veggies are your friends. Add 1-3 more servings of veggies into your weekly routine, making one of these servings a leafy green.
    6. If you currently drink soda, I strongly encourage you to stop or to limit your consumption. Replace one sugary drink a week with a glass of water.
    7. Ignore the claims of weight loss from removing carbs and stick to the facts: carbohydrates are necessary and completely healthy for our bodies and minds. Stick to whole grains, fruits, and vegetables for the best sources.
    8. Again, ignore the claim that fat free food is a good thing. Some things are naturally fat-free and that’s great but some things are MEANT to have fat in them and that’s great too. Fats add value to our health and flavor to our plates. Stick to unsaturated sources, particularly Omega-3 oils!
    9. Plan ahead as much as possible for eating on the go. When this fails, stick to the basic and avoid the fried foods while you’re out. Your body will thank you!

                                  


Nordic Immersion- Watching, Writing, and Racing

January 13th, 2016 by Kaitlyn Patterson
-By Kaitlyn Patterson, OAM NOW Nordic Skier and Cyclist To kick off 2016 I made the trek to Houghton, Michigan to attend U.S. Cross Country Ski Championships (also known as U.S. Nationals) held the first week in January. But instead of lining up as a competitor, my job was to be a professional observer for the week.  Since November I have been writing for FasterSkier, one of the primary sources of North American cross country ski news. I mostly cover World Cup events remotely but since U.S. Nationals were held in the Midwest, I got my first shot at on-site reporting. Nationals consists of four days of racing including an interval start race (racers go off one by one and race the clock, just like a time trial), two days of head to head sprint racing, and a mass start distance race. The event is held early in the season because it allows athletes a chance to qualify to represent the U.S. in international competition the remainder of the season. Since it is held so early, I didn’t plan on racing to give me more time to transition to ski season after an intense fall of cycling. However, teammate Alex Vanias prioritized roller skiing all summer and fall and would compete in the 30-kilometer mass start freestyle event despite having only one week of on-snow training prior to the race.

Michigan Tech did an amazing job hosting the event with limited snow and skiers from all over the U.S. and Canada converged in Houghton. I enjoy watching races almost as much as I enjoy competing and I got to see some great battles. I also had a chance to meet some really impressive, down to earth athletes and coaches including another Caitlin Patterson of the nordic ski world who had a great weekend and won both distance races (together we confuse a lot of people).  Our hotel was filled with skiers making for a fun and quirky place to hang out. Basically the week could be best described as doing quirky things in a quirky place with quirky people.  And it was great.

My FasterSkier partner Gabby and I even had official "media" bibs allowing us access to any part of the course.

My FasterSkier partner Gabby and I even had official “media” bibs allowing us on any part of the course

On my “days off” from race reporting I got to enjoy some of the best skiing in the Midwest at the Michigan Tech trails. We also had amazing weather with temps between 15 and 30 degrees and a couple days of sunshine!  
Ski trails the width of a highway!

Ski trails the width of a highway!

Enjoying the Houghton sunshine!

Enjoying the Houghton sunshine!

  Finally the day of the mass start freestyle event arrived.  It was a great field and I was excited to watch the race up front and see what Alex could do. The day didn’t disappoint with an impressive win by Tad Elliott who came back from a rough couple years battling mono and Epstein-Barr virus.  Alex moved up from starting position 76 to finish 43rd against a talented field of collegiate and professional athletes.
Alex competing in the 30k freestyle at U.S. Nationals

Alex competing in the 30k freestyle at U.S. Nationals

After watching races all week and feeling great skiing, I was itching to race. Alex planned on racing the 42k event at the SISU Ski Fest in Ironwood two days after his 30k. After working out some logistics, I decided I could join him and return to Houghton to wrap up U.S. Nats reporting. Ironwood is a small, old mining town on the border of Wisconsin with strong Finnish history. Everyone is incredibly friendly and the town rolls out the red carpet for racers including traditional stew and pasties at the “Finnish” line. Hundreds of snow-deprived skiers from across the Midwest arrived excited for the new snow and great racing conditions.
Sisu is a Finnish word meaning determination, bravery, and resilience. 

Sisu is a Finnish word meaning determination, bravery, and resilience.

The course wound through the ABR trail system before heading north to finish in downtown Ironwood.  Both Alex and I started in the elite wave and after narrowly avoiding a pileup in the first 100 meters, we were off! I settled in a train of guys along with the one other female. It was great to be racing again but I noticed pretty early in the race that I had underestimated the stress of skiing and working all week. I attempted to ski relaxed but the spent too much time accelerating and trying to pass other racers on the narrow trail. At about 30k, the first female took off and by the time I passed the racer in between us and began chasing, she was out of sight. I had also fallen behind in my fuel intake and sat in the back of the train to regroup.  I was able to rally but it was a bit too little, too late and I finished second- just over a minute off the lead.  The winner was Jan Guenther, an accomplished skier and triathlete who also owns Gear West- the biggest nordic ski shop in the U.S. Meanwhile, Alex was fighting a much tighter battle for the win against Matt Leibsch. Matt is one of the top cross country racers in the country with a previous Birkie win and a two top-10 results at U.S. Nationals this week.  Alex and Matt dropped the field early and despite Matt’s efforts to drop him, Alex was skiing strong and it became apparent it would come down to the finishing kick.  Matt overtook Alex the last kilometer to win by just 18 seconds.
SISU 42k freestyle men's podium. The quick lumberjack is Matt Liebsch, followed by Alex Vanias, and Nicholas Power. (Photo: Vic Calore)

SISU 42k freestyle men’s podium. The quick lumberjack is Matt Liebsch, followed by Alex Vanias, and Nicholas Power. (Photo: Vic Calore)

It was a great two races for Alex and a testament to his off-season training and potential for the season. It was an epic week for both of us and I’m excited that winter has finally arrived in Traverse City so we can train and race! The OAM Nordic Team will be back in action this Saturday, January 16 for the Cote Dame Marie in Grayling, right in the backyard of our ski shop sponsor- Cross Country Ski Shop! Results for U.S. Nationals 30k freestyle Results for SISU Ski Fest The post Nordic Immersion- Watching, Writing, and Racing appeared first on Team Athletic Mentors.