Wednesday, January 20, 2010

Help Us Help a Charity!

New for 2010, Red Licorice Events will be choosing 4 local charities to be the beneficiaries of all of our 2010 events.

We want YOUR help picking them!

You can leave suggestions on the blog comments, tweet them to us (@red_licorice) or post them to our facebook page.

Tuesday, January 19, 2010

Erin Truslow - 2010 Race Schedule

February 14, 2010 Austin 1/2 Marathon

March 27, 2010 Champions Sprint Distance Tri (tentative)

July 11, 2010 Couples Triathlon (tentative)

Lindsay Holtkamp - Past Races

Lonestar Triathlon Quarter Iron, Galveston TX
April 5,2009
4th AG, 2:37:36

Champions Tri, April 26, 2009
1st AG, 2:55:29

The Rookie Tri, May 10, 2009
3rd AG, 57:30

June 16,2009 Pure Austin Splash n Dash
28:29, 1AG Female 0-99

Danskin Tri , June 7th 2009
3rd Overall: 1:18:26

Couples Tri 7/12/2009
3rd Friends Mixed 59> team
1st AG, friends Mixed 59

Cougar Country Classic 5k
4th AG, 20:58

Jack’s Generic Tri
3rd AG, 1:15:03

Moonlight Margarita Run: 8/6/2009
2nd AG, 22:32

Sweet and Twisted Triathlon 8-16/2009
1st AG, 1:26:00

Thursday, January 14, 2010

2010 Brand Ambassador Team

We're proud to announce the 2010 Red Licorice Events Brand Ambassador Team!

The Red Licorice Events Brand Ambassadors are a team of Austin-area athletes who actively participate in all aspects of the endurance experience – competing, volunteering, and supporting other athletes. From the age group elite to the “back of the pack” athlete, the Brand Ambassadors represent the multisport community at-large. Competing on and off-road, at the local, national, and international levels, each athlete is a champion in their own right: winning their age group, setting a personal record, pushing their limits, and most importantly, encouraging others to do the same!

We'll be updating the blog with their race results, race reports and other posts throughout the season, so be sure to stay tuned. We've got elite-level triathletes and Xterra athletes, coaches, newbies, veterans, parents (including a new mom!), Ironmen and even a couple of injured athletes who will talk about their road to recovery.

Got questions you'd like the team to answer? You can reply to this post or submit the question to

Here's to a great 2010 season!!

Wednesday, January 13, 2010

Simon Gowen Triathlon Show Talks About Austin, TX and Women in Triathlon

Listen in to an online radio show TOMORROW, to hear RLE owners Erin Truslow and Leilani Perry talk with Pro Triathletes Terra Castro, Amy Marsh, Race Directors Rick Margiotta & Brad Davison from Cap Tex Triathlon and USAT's Senior Marketing & Communications, Director Tim Yount, about the Triathlon explosion in Austin, Texas with specific regards to Women in Triathlon!

The show airs Thursday, January 14 at 11 am PST (that's 1 pm CST). Click here to listen, then select Channel 2 (on the right panel).

About the Simon Gowen Triathlon Show
This is a show about Triathlon. Simon downloads the minds of pro athletes, coaches and age groupers who have overcome huge obstacles to reveal both the psychology and actions they take to succeed in the sport of Triathlon and Life. Simon is an advocate for sprint triathlon, draft legal racing, an expert in mental training, and part of the growing number of people who believe that the sport is for everyone and not just about the Ironman.

Live on every Thurday at 11 am PST (1 pm CST) on Channel 2

Show Archives can be found at: The Simon Gowen Show

Tuesday, January 12, 2010

Women's Training :: GOTRIbal

GOTRIbal is an international destination for women with a passion for, and a curiosity about, endurance sports; running, cycling, swimming, triathlon, duathlon, adventure racing. It’s a place to connect and travel with, train, socialize and network with other women around the world who share your journey in endurance sports.

Membership is free and you’ll have access to classically designed, easily worn, high performance apparel, coaching (an entirely new coaching model to be launched alongside our EmPower Coaching in 2010!), national and international GOTRIbal conferences, mini Fun Runs and all the advice you could possibly want from other women who are living the life of an endurance athlete; moms, grandmothers, teachers, politicians, students, teenagers, executives, dog owners, you name it!

Check out the GOTRIbal website, sign up for a free account and if you live in/near Austin, join the AustinTRIbe to connect with other women in Austin!

Training Group Spotlight : Durata Training

Durata Training is a synergy of founders David Wenger and Derick Williamson, along with Kelly Williamson. Through Durata Training we've combined our educational, coaching and competitive experience to guide athletes toward peak athletic performance from finishing their first race to World Championship level success.

Working as a team, Durata Training seeks to offer the highest level of service to its athletes, providing unparalleled attention to detail, in addition to a personal relationship. We consider each of our athletes a part of the Durata Training family.

Our goal is to set realistic expectations for our athletes, offer highly effective training and nutrition advice, and predict future performance in competition. Furthermore, we strive to motivate our athletes for success based on our individual experiences with them.

Our tools for these tasks include a Masters Degree level of understanding in exercise physiology, practical experience at the highest levels of sport, and advanced field-testing suited to each athlete's individual goals. The experience we've gained through years of professional coaching enables us to apply these measures of performance accurately.

We offer training programs suited to each and every ability level, from recreational runners competing in a local 5K to elite athletes preparing for international events.

All You Need to Know About Core Fusion

Description of Core Fusion
Core Fusion is designed to incorporate all dynamics of strength and cardiovascular training exercises in one workout . This workout is for any athlete wanting to transition to a whole new level of fitness and strength , and for anyone wanting a complete body makeover !!

A Daily workout at Core Fusion Incorporates:
• Circuit training
• Body weight exercises
• Resistance materials ( medicine balls, dumbbells, TRX bands )
• Sports Specific Training
• Injury Prevention and Rehab Exercises ( balance drills , bands )
• Cardio Training
• Plyometrics
• Pilates
• Tons of Core Exercises

Every workout is new, exciting and FUN! Core Fusion will challenge the body in every way possible.

Functional strength training leads to better muscular balance and joint stability to reduce your risk of injury for the future. It will increase your level of performance, and set yourself up for a great season. Don't just perform bodybuilding exercises, which most triathletes carry out. Utilize the latest forms of training to get the most out of your valuable training time.

Core Fusion will:

Increase Core Stability - Working on an increased ability to maintain an athletic posture over long periods of time is very important. Trunk stabilization leads to more efficient movements. The more stable the core the more efficient power is transferred from the lower to upper body.

Be Time Efficient - The program will not take up too much time. 1 hour sessions 2-3 times per week. Endurance athletes would rather be training outside then spending time at the gym, but the time spent is well worth it. Incorporating various forms of circuit training allows you to get more done in less time.

Prevent Injury - Obviously strength training helps build strength, which helps minimize the chance of injury, improves resistance to fatigue and improves endurance. The ability to resist fatigue can allow you to hold a set pace for longer or too increase speed over a given distance. Muscular imbalances are also improved with a properly designed functional program.

Specific to the sport - Your routine must help develop and maintain sport specific strength. You won’t just do a basic circuit of weight machines, as there are many new training devices that allow you to make your training more sport specific.

Be Multiplanar – Core Fusion will have a fair amount of training from all planes of movement. Most triathletes spend too much time in the front to back saggital plane. Core Fusion will include exercises from all three planes of motion, frontal, saggital and transverse.

Be Integrated – You will be incorporating exercises that work on flexibility, core, balance, strength and power in every workout. Performance is an integration of all those aspects.

Through the use functional training, you can expect to continuously increase your power, strength and stability for years to come.

Class Schedules:

Core Fusion Class Times
Mon,Wed – 6-7am, 5:30 – 6:30pm
Tues, Thur – 5:30-6:30 am , 5:30 – 6:30 pm
Fri - 6-7am, 11:30am – 12:30pm

Yoga class times
Mon – 6:30pm
Tues – 6:30am
Thur – 6:30am
Fri – 12:30pm
Sat – 9am

Core Fusion packages:

Sign up for 3 months of the Unlimited Core Fusion Classes and get $25 off each month:
Come out to try a class for Free before signing up !!

$175 - Unlimited Core Fusion and Yoga with
2 x T3 coached swims ( tues and thur 7:30-8:45pm ), and 2 x Bike workouts (mon and fri 6-7am)
$150 – Core Fusion on Mon – Wed – Fri and 2 Yoga classes of choice with
1 x T3 Swim( tues or thu 7:30-8:45pm ) and 1 x T3 Bike workout ( mon or Fri 6-7am )
$125 – Core Fusion - 2 classes a week ONLY

Carbohydrates: Athlete Fuel

As we continue through marathon season it is important to think about fueling with carbohydrates. What we eat can have a significant impact on our weekly speed sessions, long runs, races and just about every aspect of training. Many athletes have a basic understanding of carbohydrate fueling during a race but, daily nutrition is also an important part of reaching the goals that you set for yourself this season.

No matter what you have heard about “good” and “bad” carbohydrates, low carb diets and glycemic indexes you cannot escape the fact that our bodies run on carbohydrates. Glucose (the most basic carbohydrate) is the only thing that fuels the brain. If it is not available from the diet the body starts to make it from other substances like proteins…this is not a good thing.

We store a limited amount of carbohydrate in the muscles and liver. This is called glycogen. If you have ever “carb loaded” before a race you are essentially making sure that your glycogen stores are at capacity. This storage carbohydrate is not what we want to use to fuel a track session on a Wednesday evening. You should save this for mile 23 on race day when you start to close in on the finish line; then, you may tap into that muscle glycogen and pick it up!

Carbohydrates are broken down in to two categories, simple and complex. We have heard that simple carbohydrates are bad for us and complex carbohydrates are good for us. This is not the case, both forms of carbohydrates are important for the body. They are just important for different reasons and should be used at different times during your daily training, nutrition and racing.

Simply carbohydrates are commonly called sugars. They can be single sugars (monosaccharide) like glucose or fructose or double sugars (disaccharide) such as lactose that is found in milk products and sucrose which is table sugar. Simple carbohydrates are easily broken down by your body and can become a good, quick source of fuel when your body needs it most. Products that are predominantly simple carbohydrates are typically used during intense bouts of exertion such as workouts lasting longer than one hour (think gels during long runs and races) or when you need to fuel less than thirty minutes before a shorter workout.

-more simple language…here…no one really wants to know about mono/disacch…

More commonly called starches and fibers, complex carbohydrates are composed of simple carbohydrates attached in long branched chains. These take longer to digest and become available to your body as fuel. The most commonly consumed sources of complex carbohydrates are whole grains. However, complex carbohydrates are also found in fruits and vegetables. Foods rich in this form of carbohydrate are great for post workout recovery, pre-race dinner and everyday nutrition. Whole grains, fruits and vegetables are not only rich in complex carbohydrates they also contain many nutrients that are essential to the daily function of our bodies and that are particularly essential to athletes.

In daily nutrition it is important to load the diet with foods that are rich in complex carbohydrates (whole grains, fruits and vegetables) and use the simple carbohydrates sparingly where they are needed most like during long training sessions. This balance will help your body run most efficiently giving you quick fuel when you need it with whole grains and veggies for recovery and daily fueling. If you keep these ideas in mind as you begin to train longer hours your body is going to thank you on race day; well you are still going to be sore but you at least you will know how to eat for recovery.

Barley Tabouli

1 cup pearled barley
1 cup seeded diced tomato
1 cup diced cucumber
1/3 cup chopped flat leaf (Italian) parsley
¼ cup chopped red onion
1 TBS extra virgin olive oil
2 TBS red wine vinegar or lemon juice
¼ tsp salt
½ tsp pepper

-cook barley in excess boiling water (like you would cook pasta) for approximately 25 minutes, check for tenderness. Barley should be cooked but still have some resistance on the tooth…not mushy.

-drain barley and rinse with cold water to stop the cooking, drain well.

-combine oil, vinegar, salt and pepper in a medium mixing bowl and whisk to combine, add barley and toss. Add remaining ingredients and toss to combine. Refrigerate 1 hour, stirring occasionally, so flavors can combine. Taste for salt and pepper. Serve chilled or at room temperature.

Yield: serves ~6 (1 cup serving)
130 calories
3 g fat
104mg sodium
25g Carbohydrates
4g fiber
2g sugar
2g protein

Jess Kolko is a Graduate Student at UT Austin studying Nutrition. She is currently an intern for Nutritionist Meredith Terranova.

Make Every Day ‘New Years Day’

It’s that time of year again. The time when we are all drawn to reflect on a year gone by, and resolve to achieve new and higher goals in the year before us. It’s the time when weight rooms and group exercise classes are all a bit more crowded. It’s resolution time!

Alas, most resolutions are abandoned well before February 1. As student of sports and exercise psychology, a big part of my studies are spent learning about obstacles to change, and how to motivate people to overcome these obstacles while embracing a healthier lifestyle. What can we do to keep ourselves and others motivated to reach new fitness goals (or any goals for that matter)?

There are a multitude of “theories” that attempt to explain behavior and how to change it. Some of these theories are very basic and some are overly complex, but there is one concept that they all attempt to address, and understanding this may help us better create change in our own behaviors. Belief in your ability to successfully accomplish a task, termed self-efficacy, is a central theme in all theories of behavior change. Without belief, there can be no vision of success, and without a vision, there can be no achievement. To create change, one must not only see where they are headed, but be able to see themselves having already achieved their goal! I feel very fortunate to have come from a sedentary background because it gives me an understanding that many lifelong athletes may lack. I’ve been the proverbial ‘couch potato’, and experienced the (at times) painful transition to fully adopting an athletic identity. Most New Years Resolutions that revolve around fitness are terminated because of a lack of immediate results. Constant focus on the outcome (usually weight loss) leads to disappointment, and eventually termination. Focus on the daily process, and implement the ideas presented here to greatly increase your chances of reaching your fitness resolutions.

Know your ‘Why’ – This step is the most important because when it really comes down to it, the motivation must come from within. We can get motivation from our environment, but we have to truly want something in order to go through the work it takes to embrace real change. Why do you want to accomplish this goal? What does it mean to you? Think about it, visualize it, make it part of who you are. Write it down, and tape it to your mirror. Don’t limit yourself by arbitrary goals, such as, “to lose weight” or “to be healthier”. Go deeper… Why do you want to lose weight? Why do you want to be healthier? Find what really drives your passion, and keep it in front of you along the journey toward your goals.

Find the joy – Physical activity is not something you do, it’s a part of who you are.
Embrace it, and find joy in it. Love what you do. If you read Chris McDougall’s “Born to Run”, you know that the recurring theme with the Tarahumara is the immense joy they get from running. When you are positive and joyful, you’re entire posture changes for the better, so remember to carry joy in your heart, and into your workouts. This means finidng an activity you like instead of embracing on you hate because you heard it works. Lots of things ‘work’ – find what works for you.

Make it Social – This is part of focusing on the process vs. the outcome. Everything
is more fun with a friend! And believe it or not, research is now showing that we are all more likely to behave in a manner similar to that of our online social networks. If all our friends on Facebook have profile pictures of themselves smiling, we are more likely to post a picture of ourselves smiling. The same goes for lifestyle! Surround yourself, physically and virtually, with healthy-minded, active people that will reinforce the behavior you want to see in yourself.

Register for races/events early – Hand over the dough, and now you’re committed!
Tell your friends/family about your intentions to do this event. You don’t have to share every detail of your goals, just enough so that they are there as a backup to hold you accountable when you fail to do it for yourself. You’ll be surprised by how motivating this can be.

Document your progress – You can’t manage what you don’t measure. Use of training logs, frequent field-testing, and even pictures are all great ways to document your journey. If these tools tell you you’re getting closer to your goal, things are moving in the right direction, otherwise it may be time to reassess your training program.

In a nutshell, focus on the process, enjoy what you do, and surround yourself with healthy-minded friends… the outcome will take care of itself.

Tammy Metzger, B.Sc.

Tammy Metzger is a graduate student in Kinesiology at UT Austin, and owner/operator of the newly formed Austin-based endurance coaching company, Tempo Multisport, LLC. More information at or email

Thursday, January 7, 2010

Laurie Viault - 2010 Race Schedule

February 14 Austin Half Marathon

March 21 Get Your Rear in Gear 10K

March 28 Champions Oly distance

May 1 Ironman St George, Utah

May 25 Real Ale Ride

July 25 Cougar Country Classic 5k

August 22 Sweet & Twisted Tri

September 19 Red Licorice Olympic Distance Tri

October 30 Ring of Fire: Ride or Race

December 5 Decker 1/2 Marathon

December 12 Jinglebell 5k

Laurie Viault - Past Races

2009 Jingle Bell 5K

2009 Decker Challenge

2009 Longhorn 70.3

2009 ASA Lake Travis Open Water Swim

2009 Dude Girl Triathlon

2009 Ironman Coeur D’Alene 98AG (15:03.28)

2009 CapTex Tri 53AG (3:17.10)

2009 LoneStar 29AG (6:44.02)

2009 Austin Half Marathon (2:11:24)

2007 Decker Challenge 94AG (2:25:04)

2007 Run for the Water 5K 114AG (35:13)

Michele Lopez - 2010 Race Schedule

January-Frost yer Fanny-Du

March 21st-Get your Rear in Gear 5k

May- Aug-Summer Stampede 5k Series

May-Rookie Tri

May 25th Real Ale Ride

May-Trek Tri

June-Danskin Tri

July-Couples Tri

July Howdy Du

July 25th Cougar Country Classic 5k

August Jacks Generic Tri

August 22nd Sweet and Twisted Tri

August Xterra

September- Austin Tri

Sept 19th Red Licorice Triathlon

October-Cedar Park 5 miler

November -Dirty Du

December 12th -Jingle Bell 5k

Michele Lopez - Past Races

2009 Jingle Bell 5k

2009 Dirty Du

2009 Cedar Park 5 miler

2009 Burnet Triathlon

2009 Sweet and Twisted Du

2009 Austin Triathlon

2009 Danskin Triathlon: 1st AG (1:24:18)

2009 Xterra 5k: 1st AG/2nd OA (28:12)

2009 Jack’s Generic Triathlon: 4th AG /13thOA (1:19:38)

2009 Couples Triathlon: 8th Div (1:24:15)

2009 Trek Triathlon: 4th AG (1:31:11)

2009 Sweet & Twisted: 3rd AG(1:32:31)

2009 Summer Stampede 5k 1st AG/2nd OA (22:05)

2008 Dirty Du: 6th AG (2:09:52)

2008 Cedar Park 5 miler 1st AG (34:35)

2008 Keep Austin Weird 5k (20:15)

Lori Leonard - 2010 Race Schedule

March 21, 2010 Get your Rear in Gear 10K

March 27, 2010 Champions Women's Super Sprint

March 25, 2010 Real Ale Ride

April, 2010 Hill Country Ride

May, 2010 Skeese Greets Women's Super Sprint Tri

May, 2010 Trek Women's Tri

June 2010 Plufgerville Tri

July 25, 2010 Cougar Classic 5k

August, 2010 Jack's Generic Tri

August 22, 2010 Sweet and Twisted

September 19, 2010 Red Licorice Olympic Tri

Lori Leonard - Past Races

2009 Jinglebell 5K

2009 Livestrong Challenge

2009 Cedar Park 5 Miler

2009 Rip Roarin Ride

2009 Burnet Tri Hard triathlon

2009 Sweet & Twisted Tri (2:00:56)

2009 Couples Tri (1:43:47)

2009 Danskin (1:38:15)

Adrian Barron - 2010 Race Schedule

Excruciation Exam 2010 Jan 2, 2010 Warda, TX

Miles of DisComfort Jan 30, 2010 Comfort, TX

Dirty Dozen February 6, 2010 Warda, Texas - Bluff Creek Ranch

Holidaze Marathon at Camp Eagle February 13, 2010 Rocksprings, TX

Xterra Muleshoe 4/18/10

Lonestar ½ ironman 4/25/09

Xterra Epic May 1, 2010 Ruston, La

Xterra Regionals 5/23/10 Waco, Tx.

Cap Tex May 31, 2010

Xterra Camp Eagle 8/15/10

Xterra Austin 8/22/09

Austin Triathlon 9/6/2010

Xterra Nationals 9/25/2010 Ogden, Ut.

Xterra Worlds 10/24/2010 Hawaii

Adrian Barron - Past Races

Excruciation Exam II 1/02/10 (78 mile Mtb Race), 4th AG/12th OA, 5:44

Pain on the Plains 11/14/09 (47 mile Mtb Race), 4th AG/14th OA, 4:08

Xterra World Championships 10/25/09 (off rd. Tri.), 19th AG/148 OA, 3:31

Xterra National Championships 9/26/09 (off rd. Tri.), 13th AG/86th OA, 3:12

Austin Triathlon 9/7/09 (rd. Tri.), 2nd AG/14th OA, 2:18

Austin Xterra 8/23/09 (off rd. Tri.), 1st AG/2nd OA, 2:07

Xterra Camp Eagle 8/16/09 (off rd. Tri.), 1st AG/3rd OA, 1:42

Xterra Regional Championships 6/20/09 (off rd. Tri.), 1st AG/3rd Amateur/ 14th Pro, 2:32

Cap Tex 5/25/09 (rd. Tri.), 7th AG/33rd OA, 2:14

Xterra Dirty Tri 5/17/09 (off rd. Tri.), 1st AG/2nd OA, 2:26

Xterra Gator Tri 5/2/09 (off rd. Tri.), 1st AG/4th OA, 1:28

Lonestar ½ Iron man 4/4/09 (rd. Tri.), 13th AG/53rd OA, 4:52

Fat Chuck’s Revenge 3/7/09 (56 mile Mtb Race), 3rd AG/ 7th OA, 5:25

Dirty Dozen 12 HR Mtb Race (135 Miles accrued over 12 hrs in a 8 mile loop), 1st OA

Torture Test 1/3/09 (78 Mile Mtb Race), 4th AG/17th OA, 5:39

Eli Cohen - 2010 Race Schedule

January 10, 2010: RunTex 20 Miler

January 24, 2010: 3M Half Marathon

February 14, 2010: The Austin Marathon

May 30, 2010: Q50 Costa Rica (Team Hammer-Newton) (Tentative)

August 21, 2010: Waupaca Area Triathlon (Tentative)

October 16, 2010: Austin Oyster Adventure Race (Team Merrell ATX) (Tentative)

Eli Cohen - Past Races

2009 Decker Half Marathon: 3rd AG (1:31:29.426)

2009 Run for the Water 10 Miler: 9th AG (1:08:03)

2009 IBM Uptown Classic 10K: 13th AG (40:50)

2009 Austin Oyster Adventure Race: 2nd Co-Ed (Team Merrell ATX, 4:19:07)

2009 Seattle Livestrong Challenge 5K: 7th Overall (19:29)

2009 Capital of Texas Triathlon – Sprint: 18th AG (1:22:47)

2009 Rogue Rush 5K: 3rd AG (20:52)

2008 Austin Oyster Adventure Race: 1st Overall (Team Merrell ATX, 4:08:24)

2008 The Austin Triathlon – Sprint: 4th AG (1:27:36)

2008 Get Your Rear in Gear 5K: 2nd AG (21:09)