Sports and the Outdoors

Coulbury

DesignCustom furniture in the Austin area since 2003.

[email protected] 512-480-0648

Sports and

the Outdoors

Learn 6 great stretches for different sports

December 2014

What foods should you be eating before the big

game?

Have you been smart

with your backpacking?

Staff Biographies Isaac Stone is a freshman at the Liberal Arts and Science Academy high school in Austin. He rows for the Texas Rowing Center at the varsity level, and plays ultimate Frisbee with the LASA Vertikills. He also enjoys mountain unicycling on weekends with the Austin one wheelers.

Calvin Coulbury is a freshman at the Liberal Arts and Science Academy high school in Austin. He has been playing ultimate frisbee since the sixth grade, and has played soccer and basketball. He currently enjoys playing soccer for North Austin Soccer Alliance. He also plays the drum kit, and enjoys reading.

Dylan Read is a freshman at the Liberal Arts and Science Academy high school in Austin. He has dabbled in a variety of sports, including but not limited to baseball, soccer, and martial arts. His greatest physical accomplishment was hiking the grueling, 61 mile long Philmont Trail in the mountains of northern New Mexico. He also plays the baritone for the LASA marching band.

Tatum Brown is a freshman at the Liberal Arts and Science Academy high school in Austin. She has played baseball and basketball, and now enjoys playing soccer for the LBJ high school team. She also is a member of the LBJ Marching Band and plays alto saxophone.

1 December Sports and the Outdoors

Enjoy SportsEnjoy Robotics

Enjoy Life

Austin VillaRobot Soccer Team

Sports and the OutdoorsYour Guide to Safety and Fun

in the Sun

Table of Contents 3

Letter from the Editor 4

Staff Biographies 1

Ultimate Frisbee 17 By Calvin Coulbury

Stretching 19 By Calvin Coulbury

Rowing for your Future 11 By Isaac Stone

Sports Nutrition 13 By Isaac Stone

International Soccer in Austin 5 By Tatum Brown

Birthplaces of St. Edward’s Soccer Players 7 By Tatum Brown

The Joys of Backpacking 23 By Dylan Read

What to Bring while Backpacking 25 By Dylan Read

Sports and the OutdoorsDecember Issue Letter From The Editor

Dear Readers, as you read this production, I hope you get a

sense of the work that went into this project. Everyone that I worked with put a lot of effort into this magazine, and I think it shows. While we were working, we also got to know each other. Starting off, I had a feeling of apprehension about being put into a group with three other people that I didn’t know, and then staying with those people for the entire first semester of my LASA career. Now though, I enjoy my time in Ezine and believe I have made relationships that will be remembered for a long time. I started off wanting

to create a magazine solely for things like camping and backpacking. There weren’t very many people who also wanted to, so I joined up with the sports group. I took wholeheartedly to the new idea, and a feature on Ultimate Frisbee came of it! Whether it was mastering the difficult skills of InDesign and Illustrator, or endlessly revising our layouts because we couldn’t find that “right color”, it was a long, interesting ride, and the fruit of our troubles is in your hands reader. All of us here at Sports and the Outdoors hope you enjoy this magazine.

Calvin Coulbury, Chief Editor

Sports and the Outdoors December 4

Ever wondered why your backpack is so heavy and

what to do about it?

Dylan Read knows. He shows what to bring with you while backpacking in different types of terrain, and temperatures in his info graph on page 25.

Did you know that there are international soccer

games right here in Austin?

Now you do. If you want to learn more about this fascinating and little known fact, go read Tatum Brown’s story on it on page 5.

Do your muscles hurt? Do you feel tense? Do you need to stretch?

Join us on page 19 for Calvin Coulbury’s helpful table about how to stretch different muscles in your arms and legs. Stretching is an important part of any sport!

INTERNATIONAL SOCCER IN AUSTIN

How Diverse Backgrounds Affect a TeamBy: Tatum Brown


Daniel Riley stepped off his plane from Keighley, England. He had left

everything behind- his home, his family, his friends- to pursue his love of soccer in the United States. He walked out of the airport and a warm Texas breeze greeted him. He would never forget this experience: the sweltering heat, the bustling airport, the unfamiliar country. In the four years since then, he has become one of the best offensive players on the St. Edward’s University (St. Eds) soccer team and joined the semi-professional soccer team the Austin Aztex. Leading the St. Eds team in goals, shots,

game winning goals, and shots on goal during the 2013 season. Approximately one fourth of St. Eds men’s soccer team is made up of international players: one from Mexico, one from Sweden, and five from England. Compared to many of their competitors, this is a very high percentage. Colorado Mesa College has 10% international players, St. Mary’s also has 10%, and Metropolitan St. University has none. How has this high a percentages of soccer players from abroad at St. Eds affected their soccer team? Why are so many international players drawn to the school?

St. Eds is currently ranked seventh in the national NCAA division two poll. St. Eds schedule has been very difficult so far. Of their first eight games, seven of them have been away, and that much travel can begin to take a toll on teams. St. Eds coach Brian Young said, “The [player’s] biggest strength so far is their mental toughness.” The team has done well despite this adversity, coming out with seven wins, two ties, and one loss so far. Six of the eight teams they have played were nationally ranked at some point this season. They intend to make small adjustments to help the team

Wikimedia Commons


Danny Riley dribbles past players of the opposing team.

improve even more throughout the second half of the season, but Young has been very excited about how they have played so far. Two of their best offensive players, Daniel Riley and Andrew Fox are international players, and together they contribute many goals for the team.

“One of the biggest contributions the International players bring is their passion for the sport of soccer. All they do besides studying is watch and talk about soccer and it has really spread throughout the team.” Having 25% of a team coming from foreign countries is not something that just hap-pens by itself; a lot of hard work has to go into it. Some interna-tional recruitment is done mainly over email, for obvious financial reasons. Young receives on av-erage three to four emails from

international players a day, and watches videos of their play-ing among other things to try to determine which players would fit best at St. Eds. In addition to email recruiting, “My assistant, Matt O’Sullivan, who was born in England, goes back to England each year for a week around the Christmas holiday to watch play-ers from all over England,” said Young. O’Sullivan is responsible for the recruitment of Daniel Ri-ley and Andrew Fox, as well as others. “At the end of my

freshman season I actually broke my leg in a game and it wasn’t until 16 months later that I got to play soccer again,” said Riley. “It was definitely one of the most difficult times in my life, but everybody here, the coaches, teammates and training staff all helped me get through it and to drive me to get back to full health and back playing again.” The players spend a lot of time together and in instances like this they all help each other out. The team is very close knit, and spend a lot of their time together playing soccer. In addition to playing they also do a lot of community service. “We do a few community service events as a team such as the Special Olympics and Math Night at Copperfield Elementary school but the majority of the community service comes from individual participation from the players,” said Young. The team has collectively served over 800 hours of community service over the last two seasons. With a team so diverse, someone might expect more differences of opinion leading to

Carson N

olls

Wikimedia Commons

Andrew Fox dribbles the ball in a game against Texas A&M International University.

Peter Grossm

an

Soccer Fun Facts:

People believe that soccer may have started in China.

Modern soccer started it’s growth in England.

India withdrew from the World Cup in 1950 because they weren’t allowed to play barefoot.

Soccer players run an average of six miles during each game.

Soccer is the most popular sport in the world.

Over one billion fans watch World Cup Soccer on television.

The very first game of basketball was played with a soccer ball.

The most World Cups have been won by Brazil (5).

Birthplaces of


By: Tatum Brown

St. Edwards Soccer Players

Key:United States: 23

United Kingdom: 5

Sweden: 1

Mexico: 1


arguments. However, according to Young that has never been a problem. “If you didn’t hear them speak while they were playing in matches you wouldn’t know the difference,” he said. Riley agrees, he said, “With the current team, the best thing is we are all best friends, everybody gets on so well and I definitely feel like that connection off the field has af-fected our performances in a positive way on the field.” According to Riley, being brought up in England has only helped him get to where he is today. He said, “Soccer definitely had the biggest role for my decision [to come to St. Eds], that is the reason I wanted to come over to America, however once I got here I could see that St. Edwards is about much more than just soccer.” He has done

semi-professional soccer team based in Austin. “I do intend on going professional, one of my philosophies in life is to have no regrets. I will certainly give everything I have in order to become a professional, whether I make it in this country or another I will certainly try my best,” said Riley. He graduates this school year, so he will then be able to play professional soccer. The great diversity on the St. Eds team has not slowed them down at all. In fact, it has had the opposite effect; it has brought them together and made them a better team for it. This just goes to show that sports such as soccer can bring people together, no matter who they are or where they come from.

very well on the St. Eds soccer team, and is getting a degree in kinesiology right now, and is looking to go into kinesiology. When back in England, “I spoke to the coaches and there was no doubt in my mind I was going to play in Austin. They sold me on the school, the team and the city of Austin,” said Riley. Andrew Fox has a similar experience, as he was also recruited in England by O’Sullivan. “The way he spoke about the soccer program was exactly what I was looking for and the university is very well respected and an excellent school and to put a cherry on top, Austin as a city sounded like a fantastic place to live too,” Fox said. Both Riley and Fox currently play for the Austin Aztex. The Austin Aztex are a


Peter Grossm

an

Peter Grossm

an

Rowing For Your Future

The way to your future through sport

pixabay.com


texas rowing center staff

By Isaac Stone

A four rowing at sunset on the ocean

high school rowing team during practice

M any high school and college students have an extracurricular to which

they devote most of their time, but some wonder what they want to do, or what might fit them.

Often times people who row feel that they stay in better shape through life than they would have otherwise, and often say that they have learned lessons in the boathouse more fundamentally important then they have learned in the classroom. Rowing also looks good on a college transcript, and can be fulfilling through college. A former coach for the Texas rowing center novices, and a Dartmouth alumni Colin Heneghan says that “being successful comes down to hard work”, and rowing gave him this opportunity.

“Rowing has made me more competitive in other aspects in my life; learning to never settle for anything other than my best.” Said Falisha Thrash, a rower through college, and head of the juniors program at Texas Rowing Center “I started coxing at the University of Texas in 2001. I was given a flier on campus and went to an orientation session and was recruited from there.”

A coxswain’s job is to make sure that any boat where each person has one oar, and there

are at least four people rowing together, strait, and keep it from crashing. They are also there as inspiration. They tell you what your doing wrong, how to fix it, and motivate you if the boat just isn’t powerful enough that day. When I asked Thrash what were the negative impacts of rowing she told me that there were “No real negative impacts, other

than the time that it consumes”. Similarly, when I asked that same exact question to Heneghan, he responded “there are no negatives per se”, and voiced his opinion that you often wonder if rowing was the right choice, because you can’t choose everything, but if you go far enough with anything he believes you would have the same problem.“Rowing is great on college applications!” said Thrash,

“It shows a commitment to a team, reliability, time management, good judgment(especially if you bow or cox). Recruiting is common and worthwhile- even as the years go by. We see more and more of our athletes being recruited as rowing grows around the country.” Do you want to put something on you resume that will help you get into the college you want? Not only will rowing go on your resume, but rowing can have many mental benefits that can help you to tidy up the rest of your college apps.

A lot of people who have rowed through college have said that rowing has become their life, and that all if not most of their friends

“Rowing is great on college applications! It shows a commitment to a team, reliability, time management, good judgment”

-Thrash

December Sports and the Outdoors 12

olympus photographer

Ivy league schools such as harvard ar known for their sports, and in fact contrary to a common belief, were created for their sports, and not their academics. below is a Picture of an Ivy league 8 racing it out at the head of the charles.

Fruits

grains

Dairy

meat

vegetables

the White star’s size represents amount of food nonathletes should have from each food group

the black elipse’s size represents amount of food cross country runners should have from each food group

the blue elipse’s size represents amount of food rowers should have from each food group

Th e white elipse’s size represents amount of food ultimate frisbee players should have from each food group

the brown elipse’s size represents amount of food football players should have from each food group

the grey elipse’s size represents amount of food soocer players should have from each food group


December Sports and the Outdoors 14

No foods

Game sport Race sport

Sprint sport Distance Sport Distance sport Sprint sport

Game sport Race sport

footballsoccer

ultimatebaseballhockey

yes foods- lots of carbs,

vegtables and fruits, especially

berries and bananas to

prevent cramps

rowingtrack

swimming

yes foods- carbs, small amounts of salty foods,

eat vegtabes, and get full

one and a half hours before the race, than cut down to

carbs and little fruits

rowingcross country

swimming

yes foods- carbs, fruit

vegetables, and protein before the race, some

Gatorade, mostly water,

bananas,some salt to help prevent

water loss

rowingcross country

swimming

no foods-dairy- avoid meat about

half an hour to an hour before the race, avoid eating within 15 minutes of

the race

rowingtrack

swimming

no foods- DAIRY- avoid

entirely. Do not eat meat within 2-3

hours of the race- do not

overeat.

footballsoccer

ultimatebaseballhockey

no foods- dairy- takes 6

hours to digest, and redirects

your blood and energy, very little heavy foods like

meat within 2 hours-

Game day foods

Yes foods

So If you need something to do with your everyday life, or you need something to put on your resume, try rowing.. And if you don’t feel like you need to be physically fit so much, be a coxswain. No matter what it is that you are after, you can get it from rowing. Mental benefits, physical long lasting benefits, programs for the blind, deaf, and anything else you can think of, we have it, and if not, you can start it. Thrash recommends rowing to everyone because if it doesn’t fit you, you can shape it around yourself.

row, but it doesn’t have to be that way. If you row in college or high school you can just enjoy the benefits of rowing physically and mentally, like anyone else. Maybe stay in shape, maybe act on the lessons you learn in the boathouse, and maybe you get something else entirely from your rowing experience, like a team that you will be a part of for the rest of your life.

thrash personally believes that the biggest benefit of rowing is “The team aspect

and being held accountable by your teammates.” “Other than the actual stroke and the work ethic that goes into

bettering oneself in the sport- I like to think that the rowers learn much more. Leadership, good judgment, accountability, and ownership. What they learn with the sport really bleeds into their everyday life as it has for me.” It doesn’t matter why you row, you will get more than just the benefit you were looking for. I have talked to some former rowers, and they believe that they have stayed relatively in shape throughout their lives. Once you’ve rowed, you will always have the gift of knowing what It takes to get in shape, and the ability to do it on your own.

college single rowing up to the starting line in a race


Texas, Ultimate!

Ultimate is a non-contact, highly aerobic, self-regulated team sport, played with a flying disc.

http://www.UltimateSpirit.org

Boys and Girls aged 9-16 are invited to the Fabulous FIVES Ultimate Tournament 9am – 2pm on Saturday, December 13th, 2014

Travis High School. Please, bring one water bottle that can be refilled all day. It is suggested that players wear soccer cleats.

Packing a change of shirts is recommended; and, especially a change of socks. It will be a long day of physical activity. The day before the event, Ultimate players should be responsible to drink lots of

water, eat well, and get plenty of rest in preparation to play all day. ULTIMATE!

Tentative Schedule 9:00am Players will gather to meet and throw with friends. Captains will turn in rosters:

Parents should turn in signed player registrations. 9:30am Warm-up Activities; 10:15am Pool and Field Assignments; 10:30am Pool Play, 11:15am, Lunch Break NOON;

Pool Play, Game 3 - 12:30pm; Game 4 1:00pm; Game 5 1:30, Clean-up and Dismissal. 2p ---------------------------------------------------------------------------------------

Plan to attend the Winter Meeting of UltimateSpirit.org Players are invited to organize teams at the HIGH ROAD ON DAWSON, 700 Dawson Avenue, 78704

after-school on Friday, December 5 between 5:00pm and 8:00pm Player Waivers and team rosters will be accepted there. Player packets and

Team Jerseys will be distributed to teams in attendance.

Players can enjoy a pick-up game; or just tossing the disc in the adjacent field. Parents, coaches, friends and family may enjoy of the cash bar and Friday night food menu. CLUB

PLAYERS and their Parents should be prepared to address our Business Agenda.

Ultimate! Play the Game…Live the Spirit.

T h e g a m e f o rt h e p e o p l e , b y

t h e p e o p l e !

Ul t

i m ate

F

risbe

e

17 December Sports and the Outdoors By: Calvin Coulbury

Phot

o by

: Nei

l Gar

dner

“When I was playing in Austin, we would have to make phone calls to confirm that

there would be enough people that could come

to practice, and now you’re fighting other teams for field space”


In this photo, two players dive for the frisbee. In the Ultimate community this is called laying out and is regarded as very impressive.

Photo Credit: borgenproject.org

REMEMBER: HOLD STRETCHES FOR 20-30 SECONDS

REMEMBER: NEVER STRETCH TO OR PAST THE POINT OF PAIN

Arm Stretches

Muscle: TricepThe triceps are the underside of the upper arm, They are used in

basketball and javelin throwing.

To StretchGrasp an elbow and pull over the shoulder. Keep the elbow close

to the head.

Muscle: DeltoidThe deltoids are the outside of the shoulder. They are used in gymnastics, baseball, and

swimming.

To StretchMove an arm across the body. Use the other arm to keep the stretching arm in place. Pull in

for a deeper stretch.

Muscle: BicepThe biceps are the front of the upper arm. They are used in

tennis, hockey, and football.

To StretchGrasp hands behind back. Face hands downward and slowly

raise arms.

This elbow may go past the head, it all depends on your flexibility.

Do not let this arm droop at

an angle, keep it horizontal.

While doing this stretch, do not bend over much, it lessens the stretch.


By: Calvin Coulbury

REMEMBER: HOLD STRETCHES FOR 20-30 SECONDS

REMEMBER: NEVER STRETCH TO OR PAST THE POINT OF PAIN

Leg Stretches

Muscle: QuadricepsThe quadriceps are the front of the upper leg. They are used in,

soccer and ultimate frisbee.

To StretchGrasp an ankle and pull up until the heel touches the upper leg.

Keep knees together.

Muscle: Calves (Gastrocnemius)The calves are the backside of the lower leg. They are used in

basic movement.

To StretchPlace both hands against a wall with one leg behind the other. Lean towards the wall with heels

on the floor.

Muscle: HamstringThe hamstrings are the backside of the upper leg, they are used in

soccer and basketball.

To StretchPlace a heel on a chair or other surface. Keeping back strait and

hips forward, lean over the leg.

Keep knees together,

otherwise injury may occur.

This heel must stay planted, this is crucial to the stretch.

Keep hips centered on the

stretching leg, the stretch will not be effective

otherwise.


“I think people love ultimate because, deep down, it’s just a bunch of friends with a frisbee and a field having fun, even at

the highest level.”


In this photo, several players jump for the frisbee, the team who catches it gains possession and are on offense. This occurs a lot in Ultimate, so a large vertical jumping height is important.

Photo Credit: A

ndrew D

avis


In this photo, two teams gather in a Spirit Circle after a game has concluded, a reference to The Spirit of The Game, and congratulate each other on their performance.

Photo Credit: Nick Lindecke

The Joys of Backpackingby Dylan Read

Backpacking can be great, given you know what to pack.

Let’s face it, it is not fun to trudge through the wilds with a 75-pound pack, entirely drained on water, and traveling dead uphill. This plague of complete under preparedness infects any novice traveler, and makes some entirely quit backpacking. Stop. Stop. You don’t need to do any of your hiking in the conditions above. You don’t have to be this miserable while on a hiking trip. There is lighter gear out there for you, and some tips for being prepared out there. When packed right, and properly prepared, hiking can be one of the greatest joys of life. It’s up to you to decide what the proper weight is. Find light gear, find good deals, and make sure you know your gear. If you’re feeling adventurous, you can try ultralight backpacking, which is exactly what it sounds like. Also, make sure you’re trained up for your hike before you take it. Start with your gear. There is lighter gear out there. Aidan Collier, one who hiked the Philmont trail in New Mexico, says “about half your body weight is right. It varies, it’s an ambiguous question.” Bo Florey, another Philmont hiker, says “Aim for 50 pounds.” (22.8 kg) Others would argue aim for 25 pounds (11.4 kg). It varies. Find whatever weight is comfortable for you. For some, it could be half your weight. Others, it could be 25 pounds. It’s up to

each hiker, but don’t have a goal of something you can’t manage. Always look for lighter gear, no matter what the scenario is. Finding lighter gear can be a snap- go to REI, Patagonia, Whole Earth supplies, etc… and they’ll have all assortments of light equipment. Sometimes it can be a few dollars more, but sometimes it’s actually cheaper. Also, REI and backpacker.com have deals for lighter equipment, and they allow full refunds and returns for any reason. So it’s totally in a range you can afford. Then there’s ultralight

backpacking, which is exactly what it sounds like. Ultralight is in a class of its own. Bo Florey says, “I like ultralight, but you really have to be careful when buying because without research, it’s not hard to buy a product that sacrificed its durability for weight that will fall apart in the middle of a trip.” Ultralight backpacking can end up as a disaster, though,

if you’re not ultra-prepared for everything. Ultralight items, sometimes, are not very durable, and sometimes break easily. Be sure to make sure your ultralight equipment is durable before you use it, and probably go on a few training hikes to see what works and what doesn’t. Everything comes in a lighter version. The target weight for ultralight is about 5 pounds. You can ditch a tent and just bring a hammock for ultralight. You’re out in the wilds for the experience, so it makes sense not to bring electronic devices. Instead, for entertainment, bring a deck of cards or a Frisbee. Water is an important issue for being prepared. Start with 1-2 liters of water. That should be enough to get you through an average hike. But circumstances may vary. John, a store manager for REI, says: “bring more water if you are going through a desert, or a place where drinking water is not easily accessible, you should bring more. If water is easily accessible, such as, say, a stream or a spigot, you can get away with less.” Having durable equipment is always a good thing, especially out in the boonies . According to an REI manager, “In the U.S., you’re typically only 3 to 4 hours from any civilisation, so you can get away with less durable gear, but make sure your equipment is durable just in case. In other


places, it could be a while before you’re near anywhere [where] you can get new gear, so look for durability. If you’re predicting some knocks and bangs, look for durable equipment.” If you have equipment that breaks easily, don’t bring it, especially if you’re far from civilisation. Durability is not as important as weight, but it should not be ignored, especially in the middle of nowhere. The only drawback to speak of is that sometimes durable materials can be a little heavier. Once again, first go on a few training hikes before your real hike, to see what works and what doesn’t. Definitely bring some recreational items. Recreational items, such as a deck of cards or a frisbee, can definitely make the trip. “It depends what items you’re thinking of. If you have electronic devices, you shouldn’t, because you’re out there to get away from it all. It you’re thinking a Frisbee or a deck of cards, you should absolutely bring them.” After reaching your destination and setting up your tent, a good game of Frisbee or a round of your favorite card game can really make the trip. It’s definitely not a good idea to bring electronic gadgets, like video games. Besides video games ruining the

outdoors experience, gaming gadgets can be extra weight you don’t need. The only possible ex ception to this rule is a cell phone, because you might need to call for help in case of emergency..

“They usually have prepackaged first-aid kits out there for you.”

Backpackers hiking along Crater Lake in Oregon


A common mistake among novice hikers is to bring an overly large first aid kit, which eventually gets too heavy. But if your first aid kit is too small, you won’t be prepared for any injuries that may afflict you. There’s a trade-off going on between preparedness and weight, and it can be hard to hit the magic balance between the two. Relax. They usually have prepackaged first-aid kits for you, and they’re not hard to find. Your typical backpacking store has all assortments of them for any need. Oftentimes, they barely weigh anything. Also, they’re very versatile, having all assortments of bandages, gauze, gloves, iodine, etc… So don’t try to pack a first aid kit yourself. Backpacking is one of the greatest joys one can have, and it gets better when you overcome the difficulties involved, and really learn to enjoy it, and it all begins with packing better.

Hot

Cold

HillyFlat

*

* signi�es to bring at any terrain** signi�es to bring at any temperature.


A camera is great for remembering your trip, and there are light cameras out there for you, e.g. the Olympus e-420.

You might want a multitool for various purposes. The Leatherman Skeletool CX is the lightest, but the SOG Powerknives Multi-tool is easily the most versatile.

Always bring a hat and sunblock (SPF 15 or higher) in case of sunny weather. Zinc Oxide sunblocks are the least likely to make your skin break out, and are unlikely to fall apart in the sun.

1-2 liters of water a day will get you through an average hike, but you may want 2-3 liters for hotter hikes.

Dress in layers, because the weather might vary. Patagonia sells all the layers you’ll need.

Energy bars help replenish lost vitamins. The best energy source is the Clif Bar, which is also organic.

Chapstick is good for elevation changes, cold weather, etc... Burt’s Bees will usually do.

Your best balance between weight and warmth is the Western Mountaineering Alpinlite.


Coulbury

DesignCustom furniture in the Austin area since 2003.

[email protected] 512-480-0648

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