sbq#8

Grandison Burnside& THE TRIGIRLS

GET MOTIVATEDPAGE 12

DOMINION RIVERROCK: ULTIMATE AIR DOGS + FILTHY 5K MUD RUN + JAMES RIVER SCRAMBLE 10K

Will FrischkornEXCELS IN THETOUR DE FRANCE

PAGE 10

USA TRIATHLONDUATHLON

NATIONAL CHAMPIONSHIPPAGE 24

EXTREME88 REGIONAL TEAMS KICKOFF A FUN, COMPETITIVE SPRING SEASON

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JUMPSTART ............................................................ 5Cougar 7 v 7 Outdoor Field Hockey Tournament; Ukropʼs Monument Avenue 10k; Sports Backers 5 v 5 Flag Football Tournament; VirginiaSenior Games; Dominion Riverrock; USA Triathlon Duathlon National Championship; Bud Vye Named ʻAdvocate of the Yearʼ for 2009

BODYSMART ..........................................................8TRAINING TABLE: Get that sweet tooth under control;What are blood shots and do you need them?

FEATURESFrontrunner: Anne Parker ......................................9When Anne Parker learned that she would be the 2009 Ukropʼs Monument Avenue 10K AT&T Dash for the Cash contestant, she reacted as anyone would. “I thought someone was playing a joke on me,” says Parker.

Will Frischkorn: 60 Miles to Richmond, A Lifetime to Paris ............10After dreaming of riding in the Tour de France for much of his life, former Charlottesville resident Will Frischkorn was not disappointed.The 27-year-old took second place in Stage 3 of the Tour last summer.

TRIgirls band together to Power Spring ..............12For 150 Richmond women, triathlons are as much a part their lives as their families and professions.

Tapping Into Athletics as Your Social Resource: Featuring The Real (Running) Housewives of Shelton Pointe ..................................................14Sports build endurance, energy and something equally important to health and happiness: strong, personal connections.

Team Building ......................................................18Creative camaraderie heightens individual performance.

League of Champions ............................................20If you think flag football is a pale imitation of the traditional game, think again.

Event Preview: Anthem Stride Through Time ......26The Anthem Stride through Time, a 10K walk highlighting Richmond history, will feature some of downtownʼs most historic neighborhoods.

Ready to Zumba? ..................................................28Zumba Fitness is a cardio interval class which includes fast and slowrhythms with resistance training that helps to sculpt and tone your body and can burn anywhere from 400 to 800 calories in a one-hour class.

The Graceful Weekend Warrior: Tying Ourselves in Knots̶Shoulder Stretches for Flexibility ........29Three very simple, but effective, shoulder stretches.

The Calendar ........................................................30

V o l u m e 2 � I s s u e 4 � 2 0 0 9

INSIDE THIS ISSUE SBQSports Backers Quarterly: Athletics, Recreation & Healthy Living

may|june


Sports Backers Quarterly: Athletics, Recreation & Healthy Livingis produced six times a year (4 regular issues and two specialevent issues) by Palari Publishing LLP (PO Box 9288, Richmond,VA, 23237; Phone 804-355-1035), Sports Backers (100 Avenueof Champions, Suite 300, Richmond, VA 23230 Phone 804-285-9495).

All rights reserved. Reproduction in whole or in part of any text,photograph or illustration without written permission from thepublisher is prohibited. General comments, story suggestions and letters to the editor for

publication consideration should be directed to [email protected].

SBQ is published by Sports Backers and Palari Publishing LLP

To Advertise in SBQcontact Dave Smitherman

804.355.1035 [email protected]

WWW.SBQNOW.COM

Publisher | Executive EditorDave Smitherman

Publisher | Art DirectorTed Randler

Managing EditorRebecca Jones

Contributing WritersArlene Bjork

Paula Inserra, PhD, RDLauren RinkerSande Sneade

Teresa Stadler, MD, FACSM

PhotographyDanny JacksonBen MaddenWillie Riefner

Rob Ukrop

MAY|JUNE VOL. 2 ISSUE 4NUMBER 8

SPORTS BACKERS QUARTERLYAthletics, Recreation & Healthy Living


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J U M P S T A R T SPORTS BACKERS QUARTERLY MAY|JUNE 2009

The first annual SportsBackers 5 v 5 Flag FootballTournament offers com-petitors of all ages thechance to take part in theareaʼs first flag football fes-tival on June 6-7 at Court-house Park in HanoverCounty. Both weekend war-riors and casual players willcompete for the chance towin their division againstsimilar competition.

Sports Backers5 v 5 Flag Football

Tournament

This yearʼs Ukropʼs Monument Avenue 10ksaw 32,745 registrants and thousands morecheering along the course. Ethiopiaʼs TilahunRegassa, 19, won with a time of 28 minutes21 seconds. In the womenʼs race, EthiopiaʼsAmane Gemeda, 26, won handily, finishingwell ahead of Richmondʼs hometown 10k fa-vorite Maria-Elena Calle, 33. Gemedaʼs timewas 32 minutes 37 seconds to Calleʼs 33:33.Anne Parker, a mother of four from the Rich-mond suburb of Midlothian, won the $2,500prize in the AT&T Dash for the Cash by cross-ing the finish ahead of the elite runners, withthe benefit of a 2.6-mile head start. [Read more on Parker see page 9.]

With a final registration tally of 32,745, theUkropʼs Monument Avenue 10k shattered itsprevious total entry record of 31,158 set lastyear. The First Market Mile Kids Run had totalentries of 1,832, just shy of last yearʼs record of1,891. Close to 30 bands serenaded partici-pants and spectators. Spirit groups and partystops and impromptu block parties added tothe festivities.

Hundreds of participants covered the 6.2miles dressed in costumes, and there were 128official entries in the Richmond Times-DispatchDress Up and Run costume contest. The win-ning entry in the group category was a collab-orative effort by six friends from RichmondʼsWest End Presbyterian Church who dressed asa line of characters from the Ms. Pac Man videogame. The winner of the individual or duo cat-egory was Wayne Mancari, of Chester, who ranthe entire distance dressed as Indiana Jonesbeing pursued by a gigantic boulder. The 2010Ukropʼs Monument Avenue 10k will take placeon Saturday, March 27th. Registration is sched-uled to open on December 26, 2009. Itʼs nevertoo early to start getting ready.

Virginia Senior Games

The 31st annual Virginia Senior Games will bring over 850 competitors age 50 and bet-ter to Richmond May 7-10. Sports Backers Stadium will host the track and field eventsand a health expo that are free and open to the public on Saturday May 9th from 8:00a.m. to 2 p.m. (the health expo starts at 10 a.m.). Bicycle competitions will be at BryanPark on Friday, May 8th from 8 a.m. to 9:00 a.m., and it will also be the site of 5k and10k road races on Sunday, May 10th at 8:00 and9:30 a.m. Other sports and activitiesinclude basketball, volleyball, softball and many others. All events are held in an at-mosphere of competition and fun, and they will return to Richmond next year as well.

It seems simple enough. The object of field hockey is to get a ball (about the size of abaseball) into a net using a wooden stick. But of course when thereʼs a skilled team ofathletes defending the goal, it becomes much more difficult. After being introducedto the United States in 1922, field hockey has become one of the world's most popu-lar games as well as one of the world's oldest competitive team sports.

On May 23 and 24, players and spectators will meet up at the Collegiate SchoolʼsRobins Campus in Goochland County for the annual Cougar 7 v 7 Outdoor FieldHockey Tournament. Over 300 young women on over 30 teams will compete. Gameswill consist of a 7-v-7 competition format, six on the field and one goalie. The Cougar7 v 7 Outdoor Field Hockey Tournament should prove to be a great way to enhanceyour outdoor season!

Cougar 7 v 7Outdoor Field Hockey Tournament

See page 20 for more on local Flag Football teams.

Ready for Next Year?


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J U M P S T A R T

Lifestyle Village Interactive Area:Enjoy the beauty and fun of the James Riverwith plenty of activities including raft rideson the James, kayaking in the canal, tree-climbing on Brownʼs Island, biking and Seg-way test rides!

Ultimate Air DogsNo steroid scandals in this sport. Watch man's

best friend go paws to the wall toprove who is top dog! The com-

petition features canines com-peting for distance, diving froma dock into a 25-foot pool. It's

an incredible new sport thateveryone loves!

RVA Construction Freestyle BikesMountain biking has undergone a serioustransformation. Gone are the days whenmountain bikers were known solely for grind-ing out steep hill climbs. Today, freeriderschallenge the laws of gravity as they throw360 tailwhips and backflips over terrain mostwouldnʼt even walk down. Check out theseworld-class riders as they “step it up” onBrown's Island on a challenging course de-signed by Jeff Lenosky.

Filthy 5k Mud RunThe Filthy 5k Mud Run kicks off DominionRiverrock with some down and dirty fun. Starton Brownʼs Island and run over to Belle Isle. Aseries of unique obstacles are in store as youtravel the trails of Belle Isle. Then you'll crossinto the dry way and experience the rocks in a

whole new way. Next it's throughthe river back to Belle Isle. Fol-

low the trails to the eastern tipof the island where you'll getback in the James. Then it's

back to Brownʼs Island for onefinal mud pit before you finish in

the middle of an outdoor concert.

Rusted RootRusted Root kicks off a weekend of great livemusic at Dominion Riverrock. The Dream It. DoIt. Virginia Stage will come alive on Friday

evening at 6:30 p.m. withVirginia Beach's JesseChong followed by na-tionally acclaimed rootsmusic and world rockband Rusted Root.

Rocketts Landing Sprints RegattaThe Virginia Boat Club will hostthe Rocketts LandingSprints, 1000 meter sprintsalong the historic JamesRiver waterfront in down-town Richmond, ending atRocketts Landing.

James River Scramble 10kRunners will be started in 5 waves of up to250, based on each participant's estimated fin-ish time.

Urban Assault Mountain Bike RaceCompetitors will choose between an 8 mile or15 mile loop of the famous James River Parktrails, which are considered one of the mosttechnically challenging urban trail systems.The mountain bike course includes steep up-hill and downhill single track trails, stairs overrailroad tracks, tunnels, bridges, creek cross-ings and lots of natural obstacles. This is notyour normal mountain bike course. Leave thebeach comber bike in the garage for this one,mountain bikes only.

Jammin' on the James Kayak BoatercrossGet ready for roller derby on thewater. Heats of 4 kayaks, ca-noes and rafts will line upand race head to headdown Hollywood rapid. Thetop 2 boats advance to thenext round. Eventually we willhave the final 4 competitors for thechampionship round of Boatercross. The startwill be just above Hollywood Rapid but belowFirst Break. The finish will be 25 yards belowthe main drop in Hollywood. This short butsweet course will provide a dramatic finishthrough the big drop in Hollywood.

Dominion Riverrock May 15-16th

NEWS | EVENTS | RESOURCES

Dominion Riverrock unites the community through a unique mix of sports, music and fun, setagainst the backdrop of Richmondʼs downtown riverfront at Brownʼs Island. The party beginson Friday with a live performance by Rusted Root, a Mud Run and an acrobatic freestyle bikecompetition. Then, join in the fun Saturday as athletes from around the region square off inhigh-adrenaline activities both in and around the river̶like the James River Scramble trail run,mountain biking, kayaking and much more. With additional musical performances, spectatorwater sports like the highflying water dogs, food, exhibits, a downtown Bar Crawl and more, Do-minion Riverrock is sure to make a splash as Richmondʼs premier river event.

Battling through temperatures thatreached the low 90s, close to 1,200duathletes ran and biked their waythrough the streets of downtown Rich-mond, Va., at the USA TriathlonDuathlon National Championship onSunday, April 26.

Sundayʼs championship event waspart of the second day of the NationalDuathlon Festival that featured off-roadraces on Saturday as well as Sunday on-road races for youth, juniors and sportclass athletes. Over 1,700 athletessigned up for the weekendʼs events,making it the largest duathlon ever heldin the United States.

“I finished. Thatʼs always a good

thing,” said Greg Tuck, 47, of Mechan-icsville, Va. “It was a very nice course. Ireally enjoyed it.“

Hundreds of spectators cheered onthe competitors along the course,which wove through Richmond and thescenic parks and bridges near the JamesRiver. The Festival near the transitionarea at 2nd and Byrd Streets provided agreat venue for family and friends toenjoy food, live music and fun [andplenty of water] as they waited for theirloved ones to cross the finish line.

Twenty-six athletes earned nationaltitles on the 10k run, 38k bike, 5k runevent, with Nicholas Sterghos, 22, ofWest Point, N.Y., and Suzanne Huelster,35, of Riverton, N.J., finishing with theoverall best times of the day. Sterghoswon the menʼs 20-24 age group byrounding the course in 1:49:02, whileHuelster took the womenʼs 35-39 agegroup in 2:06:08, just edging Crystal An-thony, 29, of Beverly, Mass., who fin-ished in 2:06:16. Anthony won the

USA Triathlon DuathlonNational Championship

P R E V I E W

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womenʼs 25-29 age group.“I went to school here at the Univer-

sity of Richmond, so it was kind of a home-coming for me and my family. I hadnʼtbeen here in a long time,” said menʼs 30-34 age group winner Eneas Freyre, 33,Norwalk, Conn. “The bike course was nice;it was fast, which I like. And I recognizedthe roads, so I had no problems. The runcourse was a little challenging with someof the corners. It was a great venue. Thepeople are really friendly. Itʼs nice to comedown here and visit.”

Providing inspiration to the specta-tors and other competitors were four ath-letes competing in the physicallychallenged division. Patricia Collins, 40, ofAlexandria, Va., was the top female fin-isher in the category, with David Kyle, 37,of Athens, Ala., taking the menʼs title.

“This was so fun. Especially for someonewhose weak link is the swim. This was awe-some. The bike course was so fun, going overthe bridges. You never got bored,” said EllenHart, 51, of Denver, Colo., who had only doneone duathlon before today. “Itʼs really differ-ent from triathlon in how you unroll the ballof yarn, your energy level, to get through tothe end. Knowing that the run is still last is agreat feeling, when you pull on your runningshoes for the last time. I will do this again.

“At three miles of the first run, Iswitched to another gear. Then I workedreally hard on the bike and put the ham-mer down as best as I could on the last 5k.It worked out really well.”

The age group athletes competing inthe USAT Duathlon National Champi-onship were seeking national titles, butalso spots on Team USA and the chanceto compete at the ITU Duathlon WorldChampionship in Concord, N.C., in Sep-tember. The top-12 in each five-year agegroup will compete for the United Statesat the event.

Bud Vye, the advocacy director for theRichmond Area Bicycling Association, hasbeen recognized as “Advocate of the Year”for 2009 by the Alliance for Biking & Walk-ing, the top bicycling advocacy group inthe country. Said Vye, “I don't believe itwas for any great accomplishment in2008, but rather for accomplishments overa decade in what is one of the least bicy-cling friendly areas of the country.”

A partial list of what Richmondʼs bicy-clists can thank Bud Vye for working to ac-complish includes:

1. The feasibility study and very earlystages of the Virginia Capital Trail,

2. Working with GRTC to get a grantand install bike racks on all of their buses,

3. Completing the Regional Bike andPedestrian Study in 2004, which led topushing for changes to the routes of USBike Routes 1 & 76 which were eventuallyapproved, and getting these routes prop-erly signed throughout the area,

4. Leading the effort to get Senate Bill252 (with Creigh Deeds as our patron)passed in 2004, which contained 11changes to the Code affecting bicycles,the most important of which was “mayride two abreast” changing the “must ridesingle file at all times” that had previouslybeen in effect and getting an additionalchange approved in 2005, requiring a taillight for riding after dark, and

5. Leading the effort in the Richmondarea to get 82 applications for the “Sharethe Road” license plate, as the successfulstatewide campaign was sponsored byAllen Turnbull of BikeWalk and the platesissued in 2005.

The Virginia Bicycling Federation is astatewide advocacy organization workingto change public policy and communityattitudes, to improve the safety, conven-ience, and acceptance of bicycling. Thecurrent organization was formed in theearly 1990s by groups of volunteers̶bikeclubs and other organizations, businesses,and individuals̶coming together to forma unified voice.

Bud Vye Earns Title:‘Advocate of the Year’ for 2009

Sports Backers Named Top Sports Commission in U.S.The Metropolitan Richmond Sports Backershas again been recognized as the leader inits industry, receiving the National Associa-tion of Sports Commissionsʼ (NASC) 2009Member of the Year award. The NASC madethe announcement during its annual SportsEvent Symposium in Denver, Co. This is thesecond time in four years that the SportsBackers has received the award, also taking ithome in 2006.

“As hard as it is to win this award once,to be able to do it again shows just how highthis organization has set the bar,” said SportsBackers president Roy Grier. “Whatʼs evenmore exciting is that we have a committedstaff that is constantly working on ways toimprove the performance of everything wedo as an organization. We think thereʼs evenmore that we can accomplish.”

The Sports Commission of the Year

award recognizes the NASC member that hashad the most outstanding impact on its localcommunity through sporting events basedon the following criteria:

• Quality of the sporting events broughtto the community based on: community in-terest, size of event in relation to commu-nity size, and the impact the event had onthe community.

• Events from which the community as awhole or significant number of area residentsreceived benefit.

• Evidence that these activities bene-fited community organizations financiallyor otherwise.

In 2008, the Sports Backers organizationwas involved with 38 different events withover 353,000 total participants and specta-tors that generated over $61 million in eco-nomic impact.

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B O D Y S M A R T

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Are you one of those people who crave sweets all day long?Well, hereʼs some good news. Eating more fruit is an excellentway to curb those sweet-tooth cravings.

Fruit is jam-packed with vitamins, minerals, cholesterol-lower-ing fiber and cancer-fighting antioxidants. Incorporating therecommended number of servings of fruits into your eatingplan can help to reduce your risk for diseases and help youmaintain a healthy weight.

The fiber and water found in fruit will fill you up and satisfyyour need to grab that piece of chocolate, cookie or cake. Skipthe juice though, it lacks the fiber found in whole fruit andwonʼt satisfy your hunger.

Whole fruit is one of the best sources for soluble fiber. This typeof fiber is also found in oat cereals and it can significantly loweryour “bad” blood cholesterol levels and subsequently your riskfor heart disease.

Itʼs also easy to spot those cancer-fighting nutrients in fruitstoo. Each one is brightly colored so if you eat a wide varietyof vibrantly colored fruits you will get an array of great nutri-ents in your diet. An easy way to remember that is to “eatthe rainbow!”

Aim for about 2-3 cups of fruit per day. Although it may seemlike a lot to do all at once, with just a little thought and plan-ning it can become part of your daily routine.

There are so many different kinds of fruits available to us at thegrocery store so have some fun experimenting by adding a dif-ferent piece of fruit to each of your meals.

And there you have it, you met your number of servings for theday. Use the guide for some creative ways to add fruit intoyour diet. If you follow this simple plan, within a few weeks youwill notice that you have conquered your sweet-tooth cravings.

TRAINING TABLE:GET THAT SWEET TOOTH UNDER CONTROL

Teresa Stadler, MD, FACSM is Medical Director of Commonwealth Sports Medicine, Ironman finisher,active member of Richmond’s athletic community, and mom of three small children.

What are blood shots and do you need them?

Paula Inserra, PhD, RD is the Director of Dietetic Programs at Virginia State University

Youʼve got an injury and youneed immediate recovery.

Anything to heal youFAST. And of course you wanta solution that is all-naturaland safe.

A platelet rich plasma(PRP) injection is a biologictreatment that accomplishesjust that. PRP is becoming in-creasingly common in the

treatment of soft tissue andjoint injuries.

The procedure involvesdrawing blood from a vein inyour arm, and then spinningit in a centrifuge to separatethe different cells. The doctorwill remove just the plateletsfrom the blood sample andinject that right into the in-jured area.

Most studies on PRP bio-logic treatment are done ontennis elbow and plantarfasciitis, although it is alsoused in treatment of injuriesto the Achilles tendon, kneeand shoulder joints, andother places.

When injected in the in-jured area, the platelets form ablood clot (scab), which is crit-

ical to the healing process.This scab then initiates the for-mation of normal healthy tis-sue. In other words, becausePRP is as close as you can getto an injection of your ownstem cells, it increases forma-tion of the same local tissue.

So you heal naturally,quickly, and safely. And youcan feel good about it too.

Fruit Serving Size Fresh Idea for FruitOranges 1 medium Toss in your lunch bagApples 1 small Bake with a little cinnamon Bananas 1 medium Mash in plain oatmeal

(you wonʼt need to add any sugar)Mangos 1 cup In a smoothieNectarines 1 large Grab as a snack on the way

to the gameStrawberries 8 Dip in chocolate for

a special dessertBlueberries 1 cup Add to your Sunday morning

pancakesRaspberries 1 cup Melt frozen berries over waffles

instead of syrupCherries 32 Munch on these during a movieGrapefruit 1 small With your breakfastGrapes 32 With some cheese and crackers

for a light lunchKiwi 2 small Sliced as a sideMelon 1 inch wedge With some cottage cheese

for breakfastPeaches 1 large Added to ½ frozen yogurtPears 1 medium Poach for a great dessertPapaya 1 cup Try in a smoothiePineapple 1 cup Add to saladsApplesauce 1 cup As a side with a dinner

of lean pork chopsDried Apples* ½ cup Great as an anytime snackApricots* ½ cup Keep in your desk at workRaisins* ½ cup Instead of hitting

the vending machine*Since dried fruit has lost its water ½ cup is equivalent to 1 cup fresh fruit.

FRUIT SERVING GUIDE

BERRYBLAST

SMOOTHIE

1 large banana1 cup frozen mixed berries1 cup nonfat vanilla yogurt

Mix in a blender until smooth.


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When Anne Parker learned that she would bethe 2009 Ukropʼs Monument Avenue 10KAT&T Dash for the Cash contestant, she re-acted as anyone would.

“I thought someone was playing a jokeon me,” says Parker, a mother of four who hasbeen running a little over four years.

Parker, who was selected at randomfrom over 28,000 runners, now had a veryspecific task before her. With a head startbased on her predicted finishing time andher past performances, Parker had to crossthe finish line before any of the elite athletesin the 10K. If successful, she would win$2,500. But if an elite runner finished first,the $2,500 would be added to the $2,000 firstplace purse.

“When I realized that it was for real, Iwent from very, very surprised to very, verynervous,” she says.

The new challenge transformed her

training routine. Instead of her regular 5-and 6-mile runs, she focused on speed train-ing in the specific distance that she wouldhave to run. And then there was the num-ber-crunching.

“I did the calculations to determine whatmy mile splits needed to be in order to finishahead of the elite runners. I felt confidentthat I could maintain those. But the thoughtof running against world class athletes was al-ways on my mind and often had me wonder-ing if I really could win,” says Parker.

Past experience also indicated that itcould go either way. The 2009 Ukropʼs Mon-ument Avenue 10K was the fifth to includethe AT&T Dash for the Cash contest. The fourprevious races had seen two contestants, andtwo elite athletes, win the prize. Parkerʼstraining and dedication paid off and shebroke the tie, becoming the third contestantto win the Dash.

“[The prize] is really icing on the cake,compared to the whole race experience. Itwas a real thrill to run on Monument Avenueand hear all the fans cheering me on. The fansupport was awesome and very motivating,”says Parker. She plans to save part of themoney and use some for a family vacation.

Parker may not be an elite runner in thestrictest sense of the term, but she is nowpart of an exclusive group. What advicedoes she have for next yearʼs Dash for theCash contestant?

“I would give the same advice Billy Wel-don shared with me: ʻrun and don't lookback.ʼ Other than that, make your trainingspecific for speed and the determined dis-tance those last 2 weeks,” says Parker, whosefinal tip has nothing to do with finishingtimes and everything to do with the moment.

“Most importantly, enjoy the experience.It truly is a once-in-a-lifetime thing.”

FRONTRUNNER: ANNE PARKER

”“Run and don’tlook back.

PHO

TO: C

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FBR

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That was Day Three in the 21-dayrace,” Frishkorn says “It was a prettyamazing couple of days because this

was this team’s first Tour together and myfirst Tour, so to come in second was greatfor our momentum and morale.”

Frischkorn was born in Charleston,West Virginia and now lives in Boulder,Colorado, but he has spent training timein Virginia as well. His family moved toCharlottesville when he was 16 and heattended St. Anne’s Belfield. He turnedprofessional right out of high school,coming in first place in 1998 in the U.S.National Junior Championship. He con-tinued training and competing from hisCharlottesville home base in 1999-2000,and traveled to Richmond once a weekto train at Bryan Park.

He is still in touch with Char-lottesville’s Blue Wheel Bicycles shop own-ers Roger Friend and Scott Paisley, whosometimes raced with Frischkorn on Tues-day nights in the Bryan Park Race Series.

“It’s 60 miles from Charlottesvilleto Richmond, and Will was known toride his bike to Richmond, do therace, and then hope somebody fromCharlottesville could give him a ridehome,” Paisley says. “But if not, hehad the capacity to ride his bikeback to Charlottesville.”

Frischkorn’s dad, Carl, is a memberof the Mid-Atlantic Bicycle Racing Asso-ciation, and started biking at the sametime as his son.

“I’m very proud of him,” Carl says.“He has an amazing sense of commit-ment to do what he does. It’s a hard life.It’s not glamorous. It’s not like being a bigname in the NBA or NFL and gettingpaid lots of money.”

Will is a professional road bicycleracer on Team Garmin-Chipotle on theUCI Pro Continental Tour. In mid-fall hemade a trip back to Charlottesville as hedoes during the “off-season” once or

twice a year. “When I’m not training, I like to go

skating, skiing and hiking and I spendtime on house chores that have beenbuilding up,” Frischkorn says. “I also loveNorthern Italian-style cooking.”

In his VeloNews journal, Frischkorntalks about taking time off the bike.

“While I should have been jumping

up and down every morning … I was ac-tually feeling a bit of the “end of the sea-son depression.”

It’s no surprise that Frischkorn wouldfeel let down during the off season. Cy-clists tend to hit their peak when they are28 and 29, so Frischkorn is well awarethat 2009 could very well be a challeng-ing year at the Tour.

AFTER DREAMING OF RIDING IN THE TOUR DE FRANCE FOR MUCH OF HIS LIFE, FOR-MER CHARLOTTESVILLE RESIDENT WILL FRISCHKORN WAS NOT DISAPPOINTED. THE

27-YEAR-OLD TOOK SECOND PLACE IN STAGE 3 OF THE TOUR LAST SUMMER.

WILL FRISCHKORN:60 Miles to Richmond, A Lifetime to Paris

PHO

TOS:

COU

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by Sande Sneade


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TRIgirls began in 2005 througha series of emails betweenBurnside and a small group

of her friends. “Some of my mom’s friendssaid, ‘I don’t know how on earth to do atriathlon!’” says Burnside. “I said I couldshow them how to train, step by step.”

And step by step she did; what beganwith only 20 women has grown into 150members—mothers and non-mothersalike, ranging in age from mid-20s to mid-60s—who all want to compete intriathlons.

Fifty of these women, referred to as

“Baby Pinks,” are participating for thefirst time in the upcoming HHHuntPower Sprint in Glen Allen on May 31.Consisting of a 300m swim, 20k bike, and5k run, this triathlon is perfect for thefirst-time triathlete (compared to theOlympic, HAL Ironman, and Ironman

TRIGIRLS BAND TOGETHER TO POWER SPRINGFOR MOST PEOPLE, THE THOUGHT OF PARTICIPATING IN A TRIATHLON IS INTIMIDAT-ING, OVERWHELMING, AND SIMPLY OUT OF THE QUESTION. BUT FOR 150 RICHMOND

WOMEN, TRIATHLONS ARE AS MUCH A PART THEIR LIVES AS THEIR FAMILIES AND PRO-FESSIONS. THESE WOMEN MAKE UP TRIGIRLS, AN ORGANIZATION FOUNDED BY USATRIATHLON ASSOCIATION CERTIFIED COACH GRANDISON BURNSIDE TO TRAIN, COACH,AND MOTIVATE WOMEN OF ALL FITNESS LEVELS WITH A COMMON INTEREST IN

TRIATHLONS TO REACH THEIR FITNESS GOALS.

Burnside [above] launched TRIgirls in 2005.


SBQnow.com | 13

triathlon distances). But for any new-comer to triathlons, proper training, nu-trition, and knowledge of the sport areessential for success.

How do these women in-corporate rigorous traininginto their routine while main-taining their professional andpersonal lives? As a mother ofthree, Burnside understandshow important it is to bal-ance training with the rest ofher life. “We have an onlineforum that is very active,” saysBurnside. “Members keep intouch, keep up with theirworkouts, and work at theirown pace.” Many TRIgirlsmembers have blogs onwhich they share their expe-riences and triathlon advice to readers,as well as to interact with other mem-bers and keep them motivated to train.

The group workout schedule on the

TRIgirls website consists of a Mondaynight run and swim, Tuesday night bike,Thursday morning run and night swim,and a Saturday morning bike. Membersaren’t required to attend all workouts, butare encouraged to attend as many aspossible while attending to the rest of

their lives and remaining within reach oftheir personal fitness goals. “The goal [ofTRIgirls] is to make triathlons a doable

sport for women,” says Burnside. And witha flexible schedule of group workouts of-fered each week, TRIgirls makes triathlonsa doable feat for its busy members.

Physical & Personal BenefitsMembership in TRIgirls comes with awealth of benefits, both physical and per-sonal. In addition to group workouts,members can attend scheduled clinicsto prepare for the non-athletic compo-nents of triathlons, such as proper nutri-

tion, how to transition smoothly fromone leg of the triathlon to the next, andhow to change a flat bike tire. Member-

ship also offers a sense of purpose asidefrom training through TRIgirls’ philan-thropic efforts to help ASK, a local non-profit organization dedicated to makinglife better for children with cancerthrough Assistance, Support, and Kind-ness. TRIgirl members often go out todinner at local restaurants and receive agroup discount, after which membersdonate their savings to ASK whilestrengthening their bond as a team.

In Burnside’s experience, mem-bers benefit personally from TRIgirlsby receiving support from fellowmembers and coaches. This leads toa sense of accomplishment and astrong bond once they complete atriathlon together. “There is somethingabout having other people goingthrough the same challenges andstruggles you’re going through thatsomehow in turn helps everyone inthe challenge,” says Burnside. It is thiscamaraderie that keeps most TRIgirlsmembers training for future sprintlevel triathlons, though some con-tinue to train for longer distanceraces such as the Half Ironman andIronman triathlons.

Any woman interested in joiningTRIgirls must complete the onlineMembership Registration Form atwww.trigirlstraining.com and submit apayment of $100 to reserve a spot onthe team. Once you are registered youcan choose from a variety of trainingprograms. TRIgirls also offers a distancegroup for women outside of the Rich-mond area who want to be a memberof TRIgirls.

”“There is something about

having other people goingthrough the same challenges

and struggles you’re going through that somehow in turn helps everyone

in the challenge.

Article by Lauren Rinker


14 | SBQnow.com

Real Housewives

the

OF SHELTON POINTE

> RUNNING

TAPPING INTO ATHLETICSAS YOUR SOCIAL RESOURCESPORTS BUILD ENDURANCE, ENERGY AND SOMETHING EQUALLY IMPORTANT

TO HEALTH AND HAPPINESS: STRONG, PERSONAL CONNECTIONS.


SBQnow.com | 15

Just ask the Shelton Pointe RunningMoms, eight Hanover county run-ners who were so inspired by the

Ukrop’s Monument Avenue 10K that theydecided to keep training together. It wasa decision that has paid off in terms offitness and friendship.

“For me the decision to run after the10k was to keep the momentum going,”says Jenna Dennis. “We had trained for

10 weeks and I didn't want to lose all ofthat hard work and I think we all wantedto keep going!”

They trained for the race with theAshland YMCA training team and sup-plemented with weekly small-group andindividual runs. The regimen provided ablueprint for future training goals; theirnext event is Run Like a Girl in latespring. All agree that friendship forged

through training is different. “When you do something as chal-

lenging and supportive as this with agroup, you really get to a different levelof friendship. Personally I've knownmost of the girls for almost 10 years, butI've gotten closer to each of them in 10weeks than I had to most of them in 10years,” says Toni Allen.

Their training strengthened their

CONTINUED ON NEXT PAGE

From left to right: Becky Rogers, Kathleen Roberts, Brin Gribben, Tracy Clark, Jenna Dennis, Donna Crews, Pam Wood and Toni Allen.


16 | SBQnow.com

friendships, while theirfriendship maximizedtheir training—andtheir results.

“Less than 6 monthsago, I don’t think any ofus thought we would becapable of finishing the10K. Now we are fillingour calendars with up-coming trainings andraces,” says Pam Wood.Allen agrees.

“A tiny bit of com-petitiveness is a greatmotivator! Knowingeveryone else is out run-ning makes it muchharder to skip a sched-uled running day with-out feeling guilty.”

Rewards are also agreat motivator, and for the SheltonPointe Running Moms, rewards are bet-ter when shared. A leisurely coffeehour—a luxury for any mom—followed

their training runs. After the Ukrop’sMonument Avenue 10K, they celebratedwith a steak and chicken dinner, washeddown with champagne.

Along the way, their program has

taken over their neighborhood, andtaken the runners to other venues.

“There are only 48 homes in ourneighborhood and with 8 of us running,

that is almost 20%! We did some of ourtraining runs in our neighborhood, andwe ran on Belle Isle, Maymont, BryanPark, Monument, and of course Ash-land,” says Becky Rogers. All see a

bright road ahead.“It just keeps getting

better,” says Brin Gribben.“There is a force outthere that is going tomake sure we keep onrunning. It’s beengreat—a defining experi-ence, I would say.”

AffirmationSometimes the definingexperience of trainingcan redefine a relation-ship. Nita Starr and JeffWilmoth had beenfriends for years anddated for several monthswhen Wilmoth, an avidmarathoner, asked her tojoin him for a run. “It wasintriguing to me—I turn50 this year and it

seemed like a challenge that I wanted toattempt,” says Starr. She credits Wilmoth’ssupport with her success in the sport.

“He believed in me more than I did andthat spurred me on to live into that be-lief,” she says.

Their training program has strength-ened their relationship by giving them

“A tiny bit of competitiveness is a great motivator!Knowing everyone else is out running

makes it much harder to skip a scheduled running day without feeling guilty.”

Nita Starr and Jeff Wilmoth hadbeen friends for years and dated

for several months whenWilmoth, an avid marathoner,asked her to join him for a run.

Starr competes in the Ukropʼs Mounument Avenue 10K

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something healthy and challenging todo together.

“We affirm and encourage one an-other—it has added a whole new di-mension to our relationship,” says Starr.“When I made it to the finish line andsaw him standing there, cheering meon, it was an incredible feeling. Havingsomeone so wonderful believing thatI could do it was amazing.”

The difference in the couple’s expe-rience levels has not been a problem. Infact, if anything, it has added a unique di-mension to the relationship.

“Jeff and I run at very differentpaces—he’s WAY faster than I am. Butwe start our runs together and alwaysfeel such a sense of accomplishmentwhen we finish.”

Their most recent finish held an-

other exciting development. After theUkrop’s Monument Avenue 10K, Starrproposed to Wilmoth. Their weddingdate is August 15.

Marathons & MilestonesMitzi and Tom Humphrey are living proofthat training together bodes well for thelong run—literally and figuratively. Theybegan running in their fifties and sixties,and the practice has enhanced theirlives in many ways.

Mitzi, a visual artist and foundingmember of art6, took up running whenshe noticed she got winded after carry-ing printmaking equipment to her artstudio. “Art can be a physically de-manding thing,” she says. Tom was amarathon runner and, in his 70s, re-

sumed running after he had a seven-by-pass heart surgery. Mitzi is running againafter treatment for breast cancer. Thisyear, they celebrate their longmarriage—and many races—with aunique project.

“Richmond Road Runners Clubmember Desiree Weygandt made aquilt of t-shirts from some of our fa-vorite past races,” says Mitzi. “Some ofthem we’ve run together—he usuallyin a marathon or half marathon and Iusually in a 5K or 10K.” The quilt isMitzi and Tom’s mutual 52nd Junewedding anniversary gift, and shesays, “It is like a scrapbook that alsowarms you.” Just how many t-shirtswent into it? “I lost count, but wecould make several more quilts,” saysMitzi with a laugh.

Tom and Mitzi Humphrey at art6 in front of their running-shirt quilt, which Mitzi calls “a scrapbook that warms you.”

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For marathon training coach DonGarber, a comment on one of his post-marathon evaluations said it all: “I never

realized that running was a team sport.”But for Garber and his runners, it is.

How does he take athletes who are train-ing for an individual event and turn theminto a team?

“You have to be relentlessly posi-tive and keep everyone’s spirits up. Ialso try to build an environment that’sfun,” says Garber. “If it isn’t fun, peoplewon’t buy in.”

Buy-in is something Garber has.When he began coaching the SportsBackers Marathon Training Team in 2002,he worked with about 150 runners an-nually. Seven years later, that total ex-ceeds 1000. Garber urges his runners todefine their own goals and keep theircompetitive instincts in check.

“Ours is a marathon training group,not a sport. There is no external pressureto succeed,” says Garber. “After a race,when people ask, ‘what was your time?’ Iencourage my runners to say, ‘I had agood time.’”

Around the holidays, one trainingand team-building activity provides a verygood time for all: running in costume.

“Near the Fourth of July a few yearsago, one runner wore American flagbody paint. And Halloween comesabout a week before the marathon, so we

do one of our last training runs in cos-tumes. About a week beforehand, I’ll askmy wife what I am going to be,” says Gar-ber, whose running costumes have in-

cluded a 1970s disco dancer, the Flashcomic book character, Marathon Man /Dr. of Marathons, the Marathon logo, andthe Ghost of Marathon’s Past.

TEAM BUILDINGCREATIVE CAMARADERIE HEIGHTENS INDIVIDUAL PERFORMANCE

Garberʼs running costumeshave included a 1970s disco

dancer [shown in photo] , theFlash comic book character,

Marathon Man / Dr. ofMarathons, the Marathon

logo, and the Ghost ofMarathonʼs Past.

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Ultimately, cultivating a sense of es-pirit de corps maximizes Garber’s—andhis runners’—effectiveness.

“I always say that you can get asmuch coaching from your teammates asyou do from your coach,” says Garber. “Atour first orientation meeting, I’ll say,‘Look around you, because somewherein this group, you’re going to meet a life-long friend,’” says Garber.

Developing a ProcessRichmond Kickers Youth Soccer ClubPresident Rob Ukrop also thinks teamunity begins—and extends—beyond thetrack or field.

“Team building is a process; it takestime. They have to trust the coach andeach other,” he says. Ukrop, a former pro-fessional soccer player, knows the pres-sures that young athletes face and helpsthem keep those in perspective.

“With youth sports, sometimes win-ning or losing becomes everything. Vol-unteering as a team reinforces that it’snot all about us and it’s not all about win-

ning,” says Ukrop. Their service activities include vol-

unteering for Meals on Wheels, Christmascaroling to the elderly, working with theSalvation Army and running soccer clin-ics in disadvantaged communities. They

celebrate the winter holidays by partici-pating in Angel Tree as a team.

“Angel Tree was the most meaning-ful activity for me,” says Morgan Con-klin, a student at Clover Hill HighSchool who played three years forUkrop. “We went to Target to shop as ateam and made sure to cover the An-

gels that weren’t picked. Then weworked at the distribution center. Itgave us such a bond.”

At times, their bond was family-like. “When we went to away tourna-

ments, a lot of the teams stayed in theirhotel rooms, but we always had dinner asa team,” says Conklin. “Once we werehaving some problems and not gettingalong, and Rob shared some of his teamexperiences with us at dinner. It reallybrought us all closer.”

That bond is why Ashley Williamscommuted from Williamsburg to playfor the Richmond Kickers for the lasttwo years.

“We are definitely one big family,”says Williams. She feels that Ukrop’s ap-proach to team building gave her in-sights and skills for her life outside ofsports, too.

“He really taught us the value ofbeing positive and outgoing and nice toeveryone,” says Williams. “And most of all,to step up and be that leader, withoutwaiting to be asked.”

Rob Ukrop Payton Cook Morgan Conklin

[Spread photo and above] Richmond Kickers Youth Soccer Club preesident, Rob Ukrop and team members train area kids.

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Richmond Kickers Youth Soccer Club carolers:[left]: Alex Clagett, Alyssa Strickland, MarieJohnston, Avery Spence, Caylee Cook, andSamantha Armentrout

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20 | SBQnow.com

LEAGUE OF CHAMPIONS


SBQnow.com | 21

If you think flagfootball is a pale imitation of the traditional game, think again.


22 | SBQnow.com

YOU PROBABLY REMEMBER FLAG FOOTBALL FROM HIGH SCHOOL. IT WAS A GREAT

WAY FOR EVERYONE TO LEARN ABOUT THE GAME WITHOUT THE HIGH-IMPACT OF

THE TACKLE VERSION. BUT WHAT YOU MAY NOT REALIZE IS THAT THERE ARE SEVERAL

VERY ACTIVE LEAGUES ACROSS VIRGINIA AND THROUGHOUT THE COUNTRY THAT

PLAY COMPETITIVE FLAG FOOTBALL ALMOST EVERY WEEKEND OF THE SEASON.

Reg E. Roland played in the local leagues for over 10 years.“I got involved in 1998 as a player in the ChesterfieldCounty league. A co-worker got me

into it since I was new to the area.” Rolandplayed on various teams until he eventuallystarted a 5-on-5 league that has grown rapidlyand is now governed by the Virginia FlagFootball Association (VFFA) which wasformed in 1977. One of its founders was ac-tually a director of Virginia Parks and Recre-ation and he identified seven other leaguesplaying flag football in Virginia.

All of those leagues were interested inhaving their teams compete in a state event.The VFFA follows the National Touch FootballLeague rules (the National rules publishedby The Athletic Institute), and then the USFFA(United States Flag Football Association) National rules.

Roland has been involved in the game at various levels in-

cluding VP of the state association. “We believe in promotingthe players first, last and always. We do this by constantly edu-

cating them regarding the game’s rules andregulations,” says Roland. “A partnership isforged between the players and officials. Thegreatest partnership we have is with the Cityof Richmond Parks and Recreation.”

As the sport has caught on throughoutthe region, the number of teams has grownquickly. When Roland first got involved, therewere maybe 35 teams. That number jumpedquickly and last year there were a total of 88actively participating teams in the sport on alocal level. There is a spring and a fall playingseason that builds up to the state tournamentheld the second week of December. Manygames are played locally at Dorey Park and

the T.B. Smith Community Center. In fact, in 2003 Richmondhosted its first local tournament in 20 years.

CONTINUED ON PAGE 24


SBQnow.com | 23

”“These guys

are like my fraternity, just

like family.

The VFFA follows the National Touch Football League rules (theNational rules published by The Athletic Institute), and then theUSFFA (United States Flag Football Association) National rules.


24 | SBQnow.com

If you think flag football is a paleimitation of the traditional game, thinkagain. The competition is real, the teamsare organized and goal-oriented,and knowledgeable officials areused to oversee each game. Alltold, these games provide a mea-sureable economic impact on theregion. In fact, according to Rolandthere are often over 1,000 specta-tors for the first game of the sea-son. You’ll also find local vendors,families, and former players ateach game.

While they definitely play towin, camaraderie is the backboneof the league. “These guys are likemy fraternity, just like family,” saysClaude Hines, former player andcurrent referee of the Richmondleague. “Most important, we want tobe a fun league,” says Hines whoplayed for 12 years. After an injury,he decided to pull back on playingand now works closely with Rolandto keep the league competitive, re-spected, and most of all fun for theplayers and spectators.

Serious FunAs one of the largest adult flag footballleagues in Virginia, the league’s accom-plishments include 5 of the top teams inthe state and 3 ranked nationally. Many

are of teams comprised of former NFLand NCAA athletes as well as formerhigh school stars, local businessmen,

and regular guys who enjoy playing ball.Most players are recruited by currentteam members or word of mouth. “Weare always looking for players to formmore teams,” says Roland. If there are no

current spaces available on a team whena new player signs up, he is added to thefree agent list until there are enough to

form a new team. Roland enjoys building and

motivating a competitive spirit.“To be the best, you have to beatthe best, and I think the best ishere in Richmond.” In fact, in thelast few years, a Richmond teamhas consistently won the statetournament. As one of the high-est ranked teams, the TeligonGunz have even won multipletimes, including the tournamentin 2008.

These guys are out for seri-ous fun. Teams create theirown uniforms and pick theirown colors. Some are evensponsored or represented by acompany like the AmFamFitteam, while others are madeup of friends, coworkers andfamily members.

One of the great benefits ofthe game is the strong cardio-vascular workout the players getwhile still maintaining the basic

elements of football. But according toboth Roland and Hines, while the guysare competitive and focused on doingtheir best, the main reason they all play isfor the love of the game.

Hines [right] confers with other referees.

”“To be the best, you have to beat the best, and I think the best

is here in Richmond.


SBQnow.com | 25

Some teams are sponsored or repre-sented by a company like the AmFamFitteam, while others are made up offriends, coworkers, and family members.


26 | SBQnow.com

Canal Walk AreaArchitectural treasures and preserva-tion efforts abound along the JamesRiver and the Canals, which were de-veloped in the 1840ʼs to bypass riverrapids. From Brownʼs Island, the Walkheads east underneath old train tres-tles and past Shockoe Slip, the formerTurning Basin, Haxall Point, Alcoa, thewarehouse district and the Flood Wall.

Church HillRichmondʼs oldest intact residentialneighborhood was developed byMajor William Mayo and continues tomaintain the cityʼs largest number ofantebellum structures. The neighbor-hood is home to St. Johnʼs Church,where Patrick Henry made his famousspeech, the Elmira Shelton House andseveral parks overlooking the river.

Shockoe BottomNow an entertainment and residentialdistrict, Shockoe Bottom once servedas Richmondʼs commercial and trans-portation hub, as well as one of thecountryʼs busiest slave markets. High-lights include Main Street Station, the17th Street Farmerʼs Market and theLumpkinʼs Jail archeological survey.

Business DistrictNineteenth century iron fronts shareRichmondʼs financial district with 20thcentury glass and steel high rises, con-tributing to a unique cityscape. Thisarea has a variety of commercial andresidential properties built during thepast 200 years, including the John Mar-shall Hotel.

Capitol SquareDesigned by John Notman in 1850,Capitol Square is home to the VirginiaState Capitol, the Executive Mansion,the Bell Tower, the new Civil Rights Me-morial and a number of state buildingsand other monuments dedicated toVirginians who helped shape our na-tionʼs history, including George Mason,Thomas Jefferson and Harry F. Byrd.

City CenterSituated along E. Broad and GraceStreets in downtown Richmond, thisarea is home to city and state govern-ment offices, as well as the RichmondColiseum. New and renovated prop-erties include the new CenterStagecomplex (formerly the Carpenter Cen-ter), the National Theatre, the newFederal Courthouse, the Miller &Rhoads building (now a hotel andcondominiums), the Library of Vir-ginia, the Greater Richmond Conven-tion Center and University ofRichmondʼs new downtown campus.

Court EndLocated just north of the State Capitol,Court End was once the cityʼs mostfashionable address. Home to attor-neys and judges such as John Wick-ham and John Marshall, as well as theWhite House of the Confederacy andMonumental Church, the neighbor-hood now mixes historic house muse-ums with municipal offices and theVCU Hospital and Medical School.

Jackson WardKnown as the “birthplace of Black Cap-italism,” Jackson Ward is rich in AfricanAmerican history and culture andboasts the largest collection of pre-Civil War homes in the city. The neigh-borhood includes the Maggie L. WalkerHistoric Site, the A.D. Price FuneralHome, the Dill House, the Black HistoryMuseum and Cultural Center of Vir-ginia and the Bojangles statue.

Monroe WardFrom the early 1880s through Recon-struction, Monroe Ward was consid-ered one of Richmondʼs most elegantneighborhoods. Primarily situatedalong W. Franklin Street, this area in-cludes the Commonwealth Club, theJefferson Hotel, the Kent-ValentineHouse and Linden Row Inn.

P R E V I E W

ANTHEM STRIDE THROUGH TIMEThe Anthem Stride through Time, a 10K walk highlighting Richmond history,will feature some of downtownʼs most historic neighborhoods.

To register for the May 30th walk, signup online at www.sportsbackers.org.


SBQnow.com | 27


28 | SBQnow.com

Zumba (which is pronounced zoom-bah) is one of the most popular groupexercise classes offered in the Rich-

mond metro area. Zumba Fitness is a car-dio interval class which includes fast andslow rhythms with resistance training thathelps to sculpt and tone your body and

can burn anywherefrom 400 to 800 calo-ries in a one-hourclass. This is not yourordinary aerobic classwhere grapevinesreign. The atmos-phere at a Zumbaclass is nothing shortof a party.

Music is one of thebest ways to bring people together andZumba offers just that. Some of the genresfeatured are merengue, salsa, cumbia, fla-menco, reggae ton, and even tango. Youwill also find dance moves with lots ofLatin flavor, hip hop, swing, line dance,and even belly dancing. Zumba Fitness of-fers a variety of options for different inter-est and skill levels. These include ZumbaGold, Zumba Basic, Zumba Toning, andZumba Kids. No dance experience is re-

quired so anyone can do it. A class willhave about 9 to 12 songs with choreogra-phy that includes 3 to 4 repetitive movesso it is easy to catch on. Even if you canʼtcatch on to a move, itʼs important to knowthat you canʼt go wrong in Zumba so youcan just do what you feel.

As a certified group exercise instruc-tor, I teach a variety of classes and I cer-tainly enjoy teaching Zumba. In my Zumbaclass I pay close attention to fitness and al-ways find fun ways to include a squat,lunge and even some kickboxing moves tomake the most out of burning calories.Zumba is a great way for participants to re-lieve stress by letting their inhibitions go

and just have fun feeling the energy fromthe music.

Since starting my business, I havebeen contacted to demo and teachZumba classes at many local businessesand events. If boredom has become themain reason why you lose interest in hav-ing and keeping an active lifestyle, thenmaybe itʼs time to give Zumba a try.Zumba offers a fun, simple, and effectiveway to exercise which in turn is good forthe body and the mind as well. To findZumba classes in your area, visitZumba.com. For more information aboutZumba Fitness and Fitness In Motion LLC,visit www.fitnessinmotionllc.net.

by Tracey Brooks

A class will haveabout 9 to 12

songs with choreographythat includes

3 to 4 repetitivemoves so it is easy

to catch on.

Brooks

READY TO ZUMBA?


SBQnow.com | 29

Have you ever felt so tight in yourbody that you couldnʼt straightenyour shoulders when you stretch

your arms overhead?If you are saying, “Ar-lene, I could neverstraighten my shoul-ders or arms when Istretch overhead!”this article is for you.

Why do you needto be able to haveshoulder mobility?

First of all, your shoulder joints, like yourhips, are ball and socket joints. Thesejoints have 360 degree range of motionin theory. In reality, many of us feel ex-

treme tightness in the shoulders becausethe muscles that protect the joint lackflexibility. Specifically, the muscles thatlimit shoulder flexibility are the pectoralismajor and latissimus dorsi. The pecs arelarge chest muscles that originate on thebreastbone and collarbones, and the latsare large, flat muscles on the back. Whenthey are short and tight, they stronglylimit the shoulderʼs ability to stretch thearm up. Many of us take pride in the factthat the pecs and lats are strong throughstrength training, but it is important torecognize that flexibility will help keepyou injury free.

These joints have 360 degree range of motion

in theory. In reality, many of us feel

extreme tightness in the shoulders

because the muscles that protect

the joint lack flexibility.

very simple shoulder stretchesthat can be done after a workout,to ensure shoulder joint flexibility

1. Knot Pose Start by laying on your belly with your arms extended from your body like a letter T.Begin with your right hand, crisscross your arms and thread the right arm under theleft arm, and walk the arms away from each other until you cannot walk them awayany longer. Rest your chin and breathe. To release, uncross the arms and switch sides.Over time, the feeling of anxiety will lift once the muscles embrace the stretch.

2. Standing Shoulder Stretch Begin standing up straight with shoulders relaxedand back. Clasp your hands behind your lower back.If you have difficulty doing this, hold on to a towel orsock between your hands. Lift your clasped hands,keeping your elbows straight, back out away fromyour body. Keep an upright posture. For more sen-sation, bend your knees and fold your chest towardyour thighs.

by Arlene Bjork

3. Cow Face Pose From standing, bring the left arm up towards theceiling. Bend the left elbow, bringing the left handdown the center of the back. Bring the right armout to the right side, bend the elbow and bring theright arm up the center of the back. Hold hands be-hind the back. Use a towel or sock to join the handsif necessary. Draw both elbows toward the center.Repeat on the opposite side.

Bjork owns and operates Grace Yoga in Richmond.

Tying Ourselves in Knots: Shoulder Stretches for Flexibility

3

2

Bjork

3

1

The Graceful Weekend Warrior


30 | SBQnow.com

May 23, 2009, 8 a.m. 804.257.0192 • www.asacv5k.com

REGISTER NOW

May 23,804.257.0192 •

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7-10 Virginia Senior Games 8 Southern Track Classic (Sports Backers Stadium) 9 Capital to Capital Bike Ride 15-16 Dominion Riverrock 16 James River Scramble 10k 16 Urban Assault mountain bike race 23-24 Cougar 7 v 7 Field Hockey Tournament 23-24 Colonial Cup Kickers Soccer Tournament 23-25 Beast of the East Adult Men's Softball Tournament 23-25 Memorial Day Shootout Fast Pitch Tournament (softball) 23-25 Boys' East Coast Championships (volleyball at GRCC) 23-25 South Atlantic Championships (Girls volleyball tournament) 23-25 World's Largest Softball Tournament 29-31 James River Classic (girls basketball at Siegel Center) 30 Anthem Stride Through Time 10k 30-31 Sun Cup (soccer) - FC Richmond 30-31 Swift Creek Lacrosse Summer Slam Tournament

MAY See article inJUMPSTARTon page 5

page 6

page 5

page 26

THE CALENDAR

JUNE6-7 Sports Backers Flag Football Tournament 8 18th Annual Times-Dispatch Sports Backers

Scholar Athlete Dinner (The Jefferson Hotel) 13-14 XTERRA Atlantic Cup 27 SunTrust Indy Challenge

page 5


Get Healthy by Eating Right with Ukrop’s.

Full Circle: Only at Ukrop’s.A delicious way to save on natural

and organic products.

We pride ourselves on having delicious, healthy food choices throughout our aisles.

In fact, Ukrop’s won the first Supermarket News Whole Health Enterprise award, which

honors leaders in health and wellness. Along with nutritious food, we have Registered

Dietitians who can help you meet your health and wellness goals. Call (804) 340-3005

or (800) 272-9683 for information or to schedule a nutrition counseling session.

Sarah Boyd, R.D. Ukrop’s Registered Dietitian


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