Science
Q&A: Make the most of your workouts by training like the athletes of Team USA
The past two weeks of Olympic competition in Paris have brought us amazing stories of athletic skill, speed, triumph and redemption.
Perhaps they’ve left you newly inspired to train for a 10K or win your weekend basketball league.
Even if you’re not destined to compete on a world stage, learning how to fuel your body and mind like some of the country’s Olympic and Paralympic athletes may help you boost your own game.
Frederick Richard helped the U.S. men’s gymnastics team win a bronze medal, their first Olympic hardware in 16 years. San Diegan Tate Carew finished fifth in the men’s skateboard park final, and swimmer Ali Truwit — who lost part of her leg in a shark attack last year — will hit the pool in the coming weeks.
All three told The Times about the habits that earned them their spots on Team USA. Their comments have been lightly edited for length and clarity.
How do you psych yourself up to work out on days when you just aren’t feeling it?
Frederick Richard: I have been in the gym since I was about 4 years old. I’m there because I love it but even so, there are days when I’m a little less inspired. On those days, I try to remember that it is the process that I enjoy and trust, which keeps me focused.
Ali Truwit: Knowing the deeper meaning of what I’m doing and why is my source of mental toughness on the days I’m not feeling like practicing. Right now, that larger purpose for me is turning trauma into hope and showing the world what people with disabilities are capable of. It drives me forward, even when I’m feeling sad or exhausted or in pain.
Is it OK to skip warming up or cooling down if you’re short on time?
Tate Carew: I rarely go into skating without stretching or warming up in some way. I’d rather have a shorter session knowing that I am preventing petty injuries.
FR: The warm-up and cool-down is not something to miss. You have to take care of your body.
What do you eat when you need a quick nutrition boost?
TC: A peanut butter and jelly sandwich.
FR: Celsius is my go-to drink when I need a little boost.
AT: I like to compete with a light stomach, so I like gluten-free pretzels or sometimes an apple. I love some mini Starbursts right before my race — a little sugar kick.
Do you have any tips about how to space out your meals and snacks?
FR: I definitely try not to eat too close to when I am going to bed.
TC: When I’m hungry, there is no such thing as a bad time to eat.
Any tips for staying properly hydrated? If you get sick of drinking water, is there anything you substitute instead?
AT: I carry a water bottle everywhere, all the time and try to just always be drinking. I also love Gatorade Zero!
TC: Watermelon has been a great substitute for me if I don’t feel like drinking water.
How do you get over jet lag when you travel for competitions?
FR: We generally try to get to places a day or two prior to the competition so that we can adjust to the time and the surroundings. For the Olympics we got to France about a week in advance.
AT: The way to handle conditions that aren’t ideal is to have handled them many times before in your practices. Then you know and believe you can do well anyway.
If you have trouble falling asleep the night before a high-stakes competition, what do you do?
AT: I’ve learned to put habits in place — like warm showers, relaxing mantras and funny shows — that take my mind to a more peaceful place.
FR: I try not to get too stressed, which I can do if I keep the big picture in mind. Trusting in the process is the key for me. I did bring my own mattress to Paris though!
Are there any mindfulness or meditation exercises that you find helpful?
TC: Whenever my mind feels extremely cluttered, I ask myself, “What problem do I have at this very moment?” Meaning, even if you are dealing with a lot in your home life, relationships, work, etc., what problems are you dealing with at that very moment?
AT: I love calm.com and Tamara Levitt! She has a very soothing voice, helpful big-picture insights, and breathwork. I also use progressive muscle relaxation as I’m trying to fall asleep, and I think that encourages the mind and body to let go.
How do you filter out distractions when it’s time to compete?
TC: I made my goals this year so clear that nothing would get in the way of me succeeding.
AT: I remind myself that work works and I’ve done the work. That helps a lot. One of the many reasons I train so hard is so that I can say that to myself before races.
I also just love racing so when I’m in a race, it’s often the only time of day for me that my mind is totally clear and focused.
If you make a mistake in the middle of a competition, how do you move forward instead of dwelling on it?
FR: I know that gymnastics is a judged sport so perfection is difficult. I also know that everyone is going to have some mistakes.
TC: Everything happens for a reason. In a way, it’s motivating for me.
Are there any other tips you’d like to share?
AT: Focus on what you love about competing — the people, the places, the habits you’ve ingrained in yourself, the joys of the process — and the rewards will be there no matter what.
These comments have been lightly edited for length and clarity.
Science
Video: NASA Announces Artemis III Crew
new video loaded: NASA Announces Artemis III Crew
transcript
transcript
NASA Announces Artemis III Crew
NASA announced the crew of Artemis III mission, which will fly to low-Earth orbit to test rendezvous and docking maneuvers with one or two lunar landers.
-
“I am excited to welcome you as the next crew in the Artemis journey to successfully return to the moon — this time to stay.” “I’m honored by the role that I’ve been given. I’m also very humbled by the task in front of us. But first and foremost, I’m grateful.” “So with that, the Artemis II crew, comrade, hands you the baton. You got the controls.” “As you know, we had a significant anomaly at our Launch Complex 36A on May 28. We’ve redoubled our efforts and are moving forward.”
By Alisa Shodiyev Kaff
June 9, 2026
Science
Santa Monica Mountains’ last steelhead trout survived the Palisades fire — and even had babies
Scientists feared the Santa Monica Mountains’ last remaining steelhead trout were dead, smothered by debris flows unleashed by the Palisades fire.
But the endangered fish surprised them: A team of biologists recently spotted 30 of the rare trout — and 21 babies — in Topanga Creek.
“There was a lot of happy dancing in the creek,” said Rosi Dagit, principal conservation biologist for the Resource Conservation District of the Santa Monica Mountains, which works with public and private landowners to conserve natural resources.
That’s because the steelhead here are endangered, at both the state and federal levels. Once, they swam in most streams of the Santa Monicas, but their numbers plummeted amid overfishing and coastal development. Increasingly frequent wildfire has further stressed their habitat. Topanga Creek, a biodiversity hot spot, is home to their last known population in the mountains that stretch from the Hollywood Hills to Point Mugu in Ventura County.
The trout that were spotted, including this one, are part of a distinct Southern California population that’s listed as endangered at the state and federal levels.
(RCDSMM Stream Team)
The California Department of Fish and Wildlife spearheaded a complex mission to rescue trout threatened by the Palisades fire that sparked in January 2025.
Time was of the essence. The fire hadn’t yet been fully contained. But rain was on the way, which would sweep massive amounts of sediment from the denuded hillsides into the water. Fish are often killed this way.
Crews stunned the fish with electricity, scooped them up in buckets, trucked them to a hatchery and ultimately moved them to Arroyo Hondo Creek in Santa Barbara County.
Within days, Topanga Creek was choked with mud. Some assumed the fish left behind were goners.
But in March, the conservation district’s team found four. The following month, when water conditions were clearer, they saw more.
“These fish continue to amaze me,” said Kyle Evans, environmental program manager for the state Department of Fish and Wildlife, who had seen the damage to the creek. “I had seen populations get wiped out in similar situations. So when I heard, I was thrilled.”
Evans surmises the fish that survived were in an area of the creek where less charred material and sediment were swept in.
“These fish likely hunkered down, were hiding under some rocks or places to try to get away from the main concentration of flow,” he said. “And luckily they weren’t buried.”
The ones that were spotted were fairly small, around 6 to 14 inches. Rainbow trout and steelhead trout are the same species, but with different lifestyles. If the fish remain in freshwater, they’ll be considered rainbows. However, they can migrate to the ocean and become steelhead, where they typically grow larger before returning to their natal waters to spawn.
Topanga Creek hasn’t fully recovered from the damage it sustained, but scientists say it’s looking better. Surveys last year were “so depressing,” Dagit said, with very few animals, and stretches that were essentially transformed into flat roads from all the sediment buildup. Some of the riparian canopy burned right down to the creek.
Then came 32 inches of rain over the last nine months, scouring out and moving sediment, creating deeper pools. Dagit said they recently found newt egg masses for the first time in years, as well as a few adult newts and many frogs. Plants that provide cover are starting to recover.
She provided photos comparing certain pools last year and this year, some dramatically transformed. In September 2025, the Shrine Pool could have been an overgrown hiking trail. This April, it was filled with shallow water.
The Shrine Pool in September 2025, left, and the same location in April 2026, right, with RCDSMM’s Isaac Yelchin donning a wetsuit.
(RCDSMM Stream Team)
Topanga Creek is home to another endangered fish, the small but hardy northern tidewater goby, often described as cute. Not long before the trout operation, Dagit led a rescue of hundreds of these fish too. Many were repatriated to the lagoon at the mouth of the creek in a moving ceremony last June.
There’s still the matter of what to do with the trout that were moved to Santa Barbara County last year. Evans would like to bring them home to the Santa Monicas at some point, but isn’t sure if it will happen. On one hand, they could bolster the small, genetically isolated surviving population. On the other, they might inadvertently bring in a disease or bacteria. There is some time to decide. Evans estimates the creek still needs to recover for two to three more years.
For now, the fish are functioning fine in their adopted creek. Experts worried the trauma wrought by the move would disrupt their spawning process, but they had babies that spring. This year, they spawned again.
Science
Pacifica pier cracks, another coastal casualty as seas continue to rise
The Pacifica Municipal Pier was shut down and taped off Thursday after city workers noticed cracks running through the landmark structure and concrete chunks falling into the ocean.
It’s just one of many coastal California structures that have recently crumbled under pressure from a rising and relentless ocean.
Officials from the small, beach city south of San Francisco said the pier was closed due to “cracking, separation, and displacement of the concrete walkway and structural elements.”
It will stay closed while structural engineers asses its safety.
Photos taken by city employees show a wide crack that runs from top to bottom and across the structure as well. Other photos show a large horizontal crack under the foundation of a small restaurant on the pier, the Chit Chat Cafe.
The cafe was also shut down.
This is not the first time the 53-year-old pier has shown signs of stress. In 2021, part of it was shut down after handrails along the edge collapsed. And in 2023, after a series of storms pummeled the Central California coast, damaging parts of the pier, the structure was partially closed for more than year.
Those same storms caused extensive damage in Aptos and Capitola, 70 miles south, where piers and waterfront infrastructure were swept away or damaged.
In 2024, a 150- to 180- foot section of the Santa Cruz wharf was ripped off by powerful waves.
At least 10 of the state’s dozens of coastal public piers were closed for part or all of 2024 due to structural damage sustained in winter storms since 2022. At least five others have longer-term upgrades planned to address structural issues.
“These things are costly to maintain,” said Zach Plopper, senior environmental director at Surfrider. “They are a part of our California coastal culture in many ways, but we’re going to need to reckon with, one, the state that they’re in, and two, the continuous and worsening threats they’re going to experience,”
He said most of the piers were constructed in the early 1900s, and they weren’t built to withstand decades of rough seas, storms and rising sea level.
“With this incoming El Niño, which is forecasted to be significant, and this marine heat wave we’re in the midst of, we’re kind of in uncharted waters as far as what this winter could bring in terms of storms and swells to the California coast, and we’re likely going to see a lot more damage,” he said. “Not just piers, but roads and other coastal infrastructure up and down the state.”
There was no storm in Pacifica earlier this week, so no single event could be blamed for the destruction.
However, a 2025 report from an outside engineering firm, GHD, found that several sections of the pier were in “poor” or “serious” condition, and they recommended closure before anticipated storms or events that could “subject the piles to high winds, swells and large waves.”
The firm found several areas of the pier where concrete was missing and rebar was exposed and corroding.
“The pier has continued to experience high winds and large waves in a harsh marine environment,” the engineers wrote in the report, noting that continuous exposure to seawater or marine spray was “detrimental” to the structure.
A 2023 city report estimated it would cost $19 million to repair.
That same year, a state law was enacted to require local governments along the California coast to plan for sea level rise in the coming decades.
Sea level has risen some 8 inches, on average, along the coast in the past 150 years, Plopper said, and researchers anticipate another foot in the next 25 years.
“We’re going to see profound shifts on our coastline, none that we have ever experienced before, and building static structures on the coast just doesn’t work all that well,” he said. “We’re going to have to make some really hard decisions.”
-
New Jersey2 minutes agoNew Jersey Food Council kicks off nationwide search for new CEO
-
North Carolina5 minutes ago4 charged after massive party in Alamance County ends with gunfire, stabbing, fights
-
New Mexico5 minutes agoThe Battle of Socorro, New Mexico and the Uprising Against AI Data Centers
-
North Dakota17 minutes agoNorth Dakota election results: Latest on US House primary race
-
Ohio20 minutes ago$150,000 funding to be voted on for the Lisbon pool
-
Oklahoma32 minutes agoOklahoma primary election guide for Bartians
-
Oregon35 minutes ago‘Changed my life’: Portland man warns of Facebook Marketplace dangers after robbery leaves him injured
-
South-Carolina40 minutes agoEvette and Wilson advance to runoff for South Carolina governor while Graham clinches nomination