Speak up to Get a Tax Deduction for Being Active!

The Personal Health Investment Today Act of 2009 or the PHIT Act of 2009 was introduced in the House on April 27, 2009. It amends the Internal Revenue Code to allow a medical care tax deduction for up to $1,000 ($2,000 for married couples filing jointly or heads of household) of qualified sports and fitness expenses. It defines “qualified sports and fitness expenses” as amounts paid for fitness center memberships, physical exercise programs, and exercise equipment. The act was referred to the House Committee on Ways and Means.

Covered expenses include:
• Youth camp & physical activity fees
• Membership and dues in a health club
• Exercise/fitness classes or instruction (personal trainer)
• Sports league fees (adult and youth)
• Marathon/Triathlon registration fees!
• Equipment used exclusively for participation in physical exercise/activities

Excluded expenses include:
• Expenses incurred from private clubs owned and operated by members
• Clubs offering golf, hunting, sailing and horseback riding activities
• Apparel and footwear not used exclusively for physical activity
• Travel and accommodation expenses associated with participation in physical activity

Contact your US House Representative and tell you support HR 2105.

Texans: Who represents you? Find out here!

Follow the progress of the bill with GovTrack

Sweet & Twisted Du Race Report - Shawn Bostad

Our friend Shawn Bostad, who runs the PAC (Pure Austin Coaching) came out to the Sweet & Twisted Duathlon a couple of weeks ago and was kind enough to send us a copy of his race report. Shawn is an amazing athlete (he was the overall winner!) and we hope you'll enjoy reading about his race experience!


Sweet & Twisted Duathlon
09/13/2009

Let me first start off by saying that the Sweet and Twisted Duathlon put on by Red Licorice Events is the most fun that I’ve had at a race in a long time. The event and the venue were perfect, not to mention that there wasn’t a spec of rain. This is truly phenomenal considering that only 100 miles away in Austin; they were getting 6+ inches. It was torrential in Austin.

The race weekend actually started a day early for me. My plan was to head out to Flat Rock Ranch and camp out the night before the event. The drive out to Flat Rock Ranch takes you through some really pretty hill country territory and was very peaceful. It’s only about 95 miles from Austin.

I left sometime after 4 and made it to Flat Rock Ranch about 5:45. When I reach the ranch, I was immediately impressed by the facility. There were plenty of campsites to choose from, the views were spectacular and the plumbing was tip top, which meant hot showers for everyone.
I set my tent up next to some fellow racers and Red Licorice Brand Ambassadors. They were great neighbors and very welcoming.

While setting up my gear, I came to find out that everyone who had gotten to the pre race events on time were actually finishing up with the festivities down by the start and finish area. The festivities consisted of a judged Dress in Drag and bike race competition, a slow ride race. Slowest rider from point A to point B wins, without track standing and then they capped the evening of events off with a Beer mile and the winning time was just over seven minutes set by Ron Perry. For those who aren’t aware, you have to drink a beer for every 400 meters that you run. That’s 4 beers in 1 mile. Nice job Ron!

It was a great party atmosphere, but was completely professional and organized.
As the evening wore on, I got sleepy and went to bed. There was racing to do the next morning at 9:00am.

The next morning was an easy rise. A 9:00am start is late and was right up my alley. As people were driving in and unloading MT. bikes for the race, I slipped on my Pure Austin Coaching racing gear. Check out the pictures at Jake North Photography. The race was an Off Road Duathlon, which would consist of a 4 mile run, 12 mile bike, followed by another 4 mile run.
There were two races taking place, the Syk Bastard and the Sweet Course. I would be racing the Syk Bastard course.

I was excited to get out and test my legs. I hadn’t raced in a while due to an injury suffered to the old knees.

The race started off pretty quick for me and I was immediately running pretty hard. The run was raced completely on trail, which is right up my alley and I knew that as the trail became more technical that I’d be able to accelerate a bit. I love technical trail.

I was eventually able to pad a gap between myself and the second place runner about a mile into the course. At this point the trail began to climb a bit and I was running hard, but still controlled. However, I did wonder how long I’d be able to maintain my pace since I hadn’t raced in a while.

The run continued on and was very beautiful. It twisted you around a small hill on the ranch and eventually spit you back into the start finish area where you would perform your first transition.
I came into the transition area in first and an unknown distance ahead of the second place runner. I was headed off to start the Mt. Bike portion of the race, which would only be my second time on a Mt. Bike and my first time racing on one. I was lucky enough to have an amazing bike to ride that I borrowed from Beto Boggiano, the owner of Pure Austin Fitness.
The bike course started off with some climbing, but nothing too long. It elevated my HR, but I eventually regained control as the course became more technical and my handling was not up to par with my fitness.

During the bike course I was smiling for the majority of it. I was truly having fun and enjoying the amazing scenery being offered up by the Hill Country and Flat Rock Ranch. The course was hilly and technical and offered up a multitude of fun and hair raising descents. I’m definitely hooked.

I finally made it through the bike course in under an hour and transitioned onto the second run of the day. It was the same course as the first four mile run so I was already familiar with what was in store. I almost matched my time on the second run and came through the finish line in just over 1:55:00. It was a blast. This was my first off road Duathlon and will certainly not be my last.

The day came to a close with the awards, beer, cupcakes and amazing BBQ.

Red Licorice Events really know how to put on a race. I must say that everything was very professional. The entertainment was entertaining. The food was great and the venue was spectacular. I would definitely recommend racing in any and all of their future events.

USAT and all those RULES!

First, what is USAT? USA Triathlon is the national governing body for the multi-sport disciplines of triathlon, duathlon, aquathlon and winter triathlon in the United States. Among its purposes are to coordinate and sanction grass-roots and elite multi-sport events across the country and works to create interest and participation in those programs.

So, USAT is the group who creates a standardized set of rules for the events you participate in. You may be thinking something like, "...but in one triahtlon I did, I was allowed to wear my iPod." That may be true...or half-true. Either that event was not sanctioned by USAT or the race director and/or course marshals were not fully enforcing the rules.

What's it mean to be a USAT Sanctioned event?
The term "sanction" refers to the approval of a multisport event which means the following:
* The course is well-planned and documented local permits have been obtained.
* The event safety plan has been carefully reviewed by the experienced staff at USA Triathlon.
* Proper insurance coverage, including general liability and athlete excess medical, is in place.
* All participants will be either annual members of USAT or one-day license holders.
* The results (adult triathlon, duathlon and aquathlon races only) will be scored in the annual national rankings.

Why does that matter to me?
It means the course is safe. It means the race has been put on legally and the people organizing the race are qualified to do so. Even if you're NOT concerned with your annual rankings within the Tri community, USAT-sanctioned races are still ones to seek out because of their consistency and reliability.

Participate in MORE then 3 multi-sport events a year and NOT an annual USAT member?
Let's save you some money, honey! If you're racing more than three times each year, it’s a better value to purchase an annual USAT membership. It’s $39. If you’re planning to purchase an annual membership and have already purchased a one-day pass at a previous event, save the receipt! You can send it in to USAT for $10 off your annual membership. More info here




And for a little bonus-reading, here are a list of the top eleven most commonly violated rules. Please pay attention to numbers 8 and 10...we get a lot of questions on those. And don't forget to help us out with number 11...let's keep it green!


1. Helmets:
Only helmets approved by the US Consumer Product Safety Commission (CPSC) may be used in USAT sanctioned events. Helmets must be worn at all times while on your bike. This means before, during, and after the event.
Penalty: Disqualification

2. Chin Straps:
Chin straps must be buckled at all times when on a bicycle. DO NOT unbuckle your chin strap unless you are off your bicycle.
Penalty: Disqualification on the course; Variable time penalty in transition area only.

3. Outside Assistance:
No assistance other than that offered by race and medical officials may be used. Triathlons and duathlons are individual tests of fitness.
Penalty: Variable time penalty

4. Transition Area:
All equipment must be placed in the properly designated and individually assigned bike corral. The wheel of the bicycle must be down on the side of the assigned space. All participants must return their bicycles to an upright position in their designated bicycle corral. No person shall interfere with another participant's equipment or impede the progress of another participant. All bar ends must be solidly plugged. No participant shall bring ANY glass containers into the transition area.
Penalty: Variable time penalty

5. Drafting:
Drafting--keep at least three bike lengths of clear space between you and the cyclist in front. If you move into the zone, you must pass within 15 seconds.
Position--keep to the right hand side of the lane of travel unless passing.
Blocking--riding on the left side of the lane without passing anyone and interfering with other cyclists attempting to pass.
Overtaken--once passed, you must immediately exit the draft zone from the rear, before
attempting to pass again.
Penalty: Variable time penalty

6. Course:
All competitors are required to follow the prescribed course and to stay within all coned lanes. Cutting the course is an obvious violation and going outside the course is a safety issue. Cyclists shall not cross a solid yellow center line for ANY reason. Cyclists must obey all applicable traffic laws at all times.
Penalty: Referee's discretion

7. Unsportsmanlike-Like Conduct:
Foul, harsh, argumentative or abusive language or other unsportsmanlike conduct directed at race officials, USA Triathlon officials, volunteers, spectators or fellow athletes is forbidden.
Penalty: Disqualification

8. Headphones:
Headphones, headsets, walkmans, iPods, mp3 players, or personal audio devices, etc. are not to be carried or worn at any time during the race.
Penalty: Variable time penalty

9. Race numbers:
All athletes are required to wear race numbers at all times during the run. Numbers must face the front and be clearly visible at all times. Numbers may not be cut or folded or altered in any way. DO NOT transfer your number to any other athlete or take a number from an athlete that is not competing.
Penalty: Variable time penalty for missing or altered number, Disqualification and one year suspension from membership in USAT for transferring a number without race director permission.

10. Wetsuits:
Each age group participant shall be permitted to wear a wetsuit without penalty in any
event sanctioned by USA Triathlon up to and including a water temperature of 78 degrees Fahrenheit. When the water temperature is greater than 78 degrees but less than 84 degrees Fahrenheit, a ge group participants may wear a wetsuit at their own discretion, provided, however that participants who wears a wetsuit within such temperature range shall not be eligible for prizes or awards. Above 84 degrees, wetsuits are prohibited.

11. Abandonment:
All personal equipment and belongings taken out onto the course must stay on the athlete the entire time. No garbage, clothing, etc. shall be thrown on the course.
Penalty: Variable time penalty


For a complete list of rules, refer to the most up to date USA Triathlon Competitive Rules



AND, just when you thought we were done...
A couple of rules for you to remember before (and at) Packet Pick-up:
-Current USAT membership AND photo ID are required for packet pick up
-Athletes must pick up their own race packets
-ALL relay team members must be present together for packet pickup


It may seem like a lot of rules, but they're there to keep you safe and us ALL out of trouble. Thanks for following them!

Training Group Spotlight : Pure Austin Coaching

Pure Austin Coaching (PAC) is coaching, Pure Austin style. Our mission is to offer the very best Swimming, Cycling, Running, Triathlon, and Strength coaching to the beginner and elite athlete. We are creating a rich coaching and training community that inspires by fostering amazing relationships. Workouts are at the Pure Austin locations, which are nothing short of spectacular.

By becoming a member of Team PAC you will have access to a multitude of coached practices which include open water swim practices in our very own 750 meter quarry, wattage and HR based cycling practices, coached track and tempo practices, and also Trigger Point therapy practices.

PAC is excited to also offer sports-specific physiological and biomechanical testing. We perform an array of testing to maximize the effectiveness of your training which include: VO2 max testing, LT testing on the bike and run, power profiling, resting metabolic rate testing, and body composition testing.

In addition to all of the above features, PAC also offers bike fitting, swimming stroke analysis, and running gait analysis. Outside of all the amazing in-person coaching and testing services, we also offer several options for individualized monthly online coaching, which makes PAC a one-stop shop to enhance your coaching and training experience.

Jessi Stensland: Venturing Off-Road

I would have considered myself an off-road virgin…until this year. For 10 years I’d been racing triathlon on the road with the odd trail running race mixed in. It was about two years ago that I started to get curious about off-road multisport, went to watch a race and then borrowed a mountain bike and did the 2007 XTERRA World Championships in Maui. Still, 2008 passed by, and it wasn’t until January 2009 that I got my own mountain bike, hopped into an extreme trail running race, did a 12-hour MTB race on a 4-person team, and finally did an awesome off-road sprint triathlon in a pristine park just outside of the craziness of Los Angeles, CA, that I was fully hooked, almost immediately to the point of no return (to the road!) More importantly, I’ve been inspired to inspire others to venture with me and enliven their typical multisport experiences.

I raced off-road more than I trained off-road in the beginning. I quickly realized I had to seek out new people and places for these new adventures and in doing so, I ended up finding a whole new world, and I love that I have so many more years to enjoy it!

I continue to be amazed by the endless options I now have to enjoy training, racing and challenge myself as a person and an athlete. Last month I raced an on-road sprint triathlon near the ocean in Carlsbad, CA, the following weekend I was up in the mountains in Big Bear, CA racing an off-road duathlon and after that I did Muddy Buddy Boulder with family on our vacation! Last weekend I did the King of the Rockies mountain bike race in Winterpark, CO and the SkirtChaser 5k in Denver the same evening. Finally, this past Monday I did an 8 mile trail run called, Race to the Top of Mt. Baldy, just outside of Los Angeles, CA, all uphill, with 4000’ of climbing up to the summit at 10000’. The terrain and views were absolutely heavenly and super hard all that the same time. I had no idea what I was in for, and I loved it! I’m having a blast meeting all types of people who love to do what I do and seeing new parts of this beautiful planet we live on.

One key thing that made my transition to off-road so easy and allows me to be so diverse in my activities, is my performance training. Before sport-specfic training like swim, bike, run, I focus on training my body to be athletic, powerful, injury resistant and therefore capable of doing whatever my mind asks it to do. This gives me the confidence in myself and my body to jump into new challenges with two feet and without worry of injury. My key workouts (3-4 times per week for 60-90 minutes) include a joint focus on all the elements the body needs to get the job done. These include mobility, flexibility, stability, strength, elasticity and cardio capacity followed up with sport-specific drills for proper mechanics and movement efficiency. Doing these workouts makes me a better swimmer, cyclist and runner. So with the rest of the time I have, I go out an have a blast in my training any which way I want. It all works together. A body that moves well, is more capable of coordinating movements in new sports, like mountain biking and trail running for example. Don’t get me wrong, it hasn’t made learning mountain bike skills a piece of cake! I’ve taken quite a few spills, but my body has handled it well and my progress has been fast and fun! The best part is my training on the trails, which tends to include much more climbing, has transferred greatly to my power ON the road. It’s a win-win situation!

You can read more about my experiences, both on and off-road this year, and more of what I’ve learned, and continue to learn, at www.gojessi.com.

If you haven’t gone off-road yet, hope you’ll join me!

IT Band Issues

Iliotibial Band syndrome is due to inflammation of the iliotibial band, a thick band of fibrous tissue that runs down the outside of the leg. The iliotibial band begins at the hip and extends to the outer side of the shin bone (tibia) just below the knee joint. The band functions in coordination with several of the thigh muscles to provide stability to the hip and outside of the knee joint.

Iliotibial band syndrome (ITBS) occurs when there is irritation to this band of fibrous tissue. The irritation usually occurs over the outside of the knee joint, at the lateral epicondyle--the end of the femur (thigh) bone. The iliotibial band crosses bone and muscle at this point; between these structures is a bursa which should facilitate a smooth gliding motion. However, when inflamed, the iliotibial band does not glide easily, and pain associated with movement is the result. Sudden increase in levels of activity, such as runners who increase their mileage, often develop iliotibial band syndrome.

Treatment of ITBS begins with proper footwear, icing the area of pain, and a stretching routine. Soft tissue techniques, such as Active Release Techniques (ART), help to treat the muscles responsible for ITBS. These muscles include the gluteus medius, gluteus maximus, Tensor Fascia Latae and the lateral quadriceps muscle. Limiting excessive training, resting for a period of time, and incorporating low-impact cross-training activities may also help.


At Advanced Rehabilitation, your care and treatment is our utmost concern. Should you feel any discomfort, we encourage you to make an appointment. Preventative care is crucial to maintaining a healthy, active lifestyle.

Tips From the Pros - Amy Marsh

Keys to Swimming Faster

"How do I get faster at swimming?" is the million dollar question that we, as coaches get asked quite often. Well, how do you get faster at running? 9 times out of 10 people will say that they run more and run faster. Well, same holds true for swimming. Swim more and swim faster.

Technique is probably the biggest factor in getting faster. Swimming lap after lap with poor technique can only get you so far. Triathletes are an odd bunch however…they will spend thousands of dollars on a fancy new bike, race wheels, aero helmets, etc…to be faster, but when it comes to swimming, they don’t want to pay a good knowledgeable coach a small fee for some simple stroke correction. Not only can better technique help shave some time off your swim but most importantly an efficient stroke will help save energy for the bike and run.

Swim more. Just with anything else, to get better, you have to practice and practice often. Many times athletes put off swimming because it’s their least favorite discipline and they’re not seeing quick improvements like they do with biking and running. Unfortunately, there is no magic pill. Joining a swim group can always help with motivation, accountability, and stroke technique. Or after a lesson or two, just swim shorter distances more often to re-emphasize good technique.

Swim fast to swim fast. Plain and simple. Many times I see swimmers/triathletes hop in the pool and swim endless laps with no purpose. Most of their swim training is easy paced and unstructured. Athletes tend to swim however many lengths their open water swim distance is for their upcoming race and then get out. Yes, it’s always good to get in a longer steady swim, but varying your speeds may be just what you need to step it up to the next level. Think about having three different paces…easy (warm up/cool down), moderate (steady aerobic pace), and FAST (ALL OUT- no thinking). Once a week try to incorporate a FAST swim, where you just think about moving your arms as fast as you can and nothing else.

An example workout would be:

Warm Up: 10-15’

Main Set: 30 x 25 (3 FAST- 1 Easy - 15” rest between each 25)

50 easy

4x 100 Pull Descend (each 100 gets faster) Rest 30” between each 100

Cool Down: 10’

If you can swim minimum three times a week, I would recommend a steady aerobic interval swim of 200s or 300s, a quality swim (example above) and an open water or continuous long swim.

Amy Marsh is a professional triathlete and coach in Austin, Texas. To find out more about Amy and Brandon Marsh, check out their Team-Marsh.com website.