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  1. 1. April 2009 Coming Real Soon => Tri Fusion fun social time at Fastkart raceway on Wednesday, April 22 @ 7:00 pm.. Heart BoD, RR: New RR: Snake Jitters & Rate Sponsors, Orleans, River, Clinic, Training, Calendars, pages 5-6 page 8 page 10 page 2 page 12 Your Best RR: Critical Swimming, Recipe, Oceanside, Components, pages 3-4 page 11 page 7 page 9 Amino Acids in Sports Nutrition Products by Pip Taylor Adding amino acids (the building blocks of protein) to Amino acids from the breakdown of ingested protein may sports drinks and gels has challenged the more traditional also moderate the metabolic responses to exercise, formula of carbohydrates and electrolytes, which has long limiting muscle breakdown. been believed to improve endurance exercise more than the consumption of water alone. The common perception is that the recovery process begins after exercise ceases. However, there is ample During exercise fat and glycogen (stored in muscles and evidence to show improved muscle protein balance when the liver) are the body's primary fuel sources. However, protein and carbohydrates are consumed both before and protein may contribute up to 10 percent of the energy during exercise. Faster muscle damage repair leads to used during high-intensity endurance training and even improved recovery, which in turn means greater more once glycogen stores are depleted. This means that adaptation and performance. There are studies showing toward the end of a long, hard training session or race, improved endurance performance when protein is added the body begins to break down muscle proteins for fuel. to a carbohydrate formula during exercise, and although Sports drinks and gels that contain carbohydrates reduce other studies have failed to show the same benefits, none this muscle damage and improve endurance by providing a have shown a detrimental effect. So it seems there is readily accessible fuel source. nothing to lose and potentially a lot to gain! As with many nutritional issues, individual response is a huge component, The accepted optimal carbohydrate concentration is 6 and what works for some may not work for all. I use percent to 8 percent for maximal uptake beyond which Accelerade and Accelgels, as they work the best for me. gastric emptying slows, thus reducing the uptake by However, I would recommend experimenting with any new depleted muscles. Since the uptake pathways for products in training before trying them out in a race. carbohydrates and protein are separate, adding protein in the form of amino acids means that you are effectively adding another fuel source simultaneously. [1]
  2. 2. Heart Rate and Training The key to using a heart rate monitor is determining your training zones. That is done by first finding your lactate from Joe Friel’s blog threshold heart rate. This is much more precise than using max heart rate. It’s also more precise than using the formula 220 I got my first heart rate monitor in 1983 and still recall minus age to predict max heart rate. If you do that you had what a great thrill it was to see my heart rate in real time on might as well guess. The formula is close to useless for my wrist while training. Prior to that we used to stop during a individuals. It works fairly well with large groups of people. If workout and count pulse beats for 6 seconds and multiply by 10 you tested a large group you’d produce a bell-shaped curve. For to get an estimate of what was going on. Of course, heart rate those in the middle of the curve the formula would predict max dropped when we stopped. So this was a great breakthrough. heart rate rather closely. But there would be many people at For the first few weeks I wore it daily just to see how my the far ends of the curve, both high and low, for whom the heart responded to everything – walking up stairs, brushing my formula is way off. Since you don’t know where you fall on the teeth, touching my wife (she didn’t like that), eating, and about curve, the formula is mere speculation and likely to be 15 to 20 everything else including sleeping. or more beats off. I’ve also never found any evidence that heart rate changes with age. I’m now 65 and have been using a It took a couple of years to figure out how to train with monitor since I was 39. My lactate threshold heart rate on the heart rate. Then I began a mission to get athletes to start bike has remained quite constant at about 152 all of these using them. By 1992 the device seemed to have reached a years. I have also been coaching one athlete for 7 years. His tipping point. That year I noticed that almost everyone was lactate threshold heart rate has not changed either. Bottom wearing them when I went to running, triathlon and bike races. line: Forget about your age, using a formula of any kind and That was 15 years after the heart rate monitor was finding max heart rate. What you need to know is lactate invented by the founder of Polar in 1977. threshold heart rate (LTHR). Now athletes take them for granted. There are many ways to find LTHR. The Unfortunately, due to this technology simplest (not the easiest by any means) is to most athletes have now come to believe complete a 30-minute time trial all by that their training has a singular focus yourself (no training partners or races). – to improve the cardiovascular Warm-up and then go as fast as you can system. That’s not the case. Most for the entire 30 minutes. Treat it as if athletes would improve faster by it is a race. Ten minutes after the start focusing on their muscular systems. hit the lap button on your heart rate Many also seem to believe, based on monitor. When you are all done look to their heart rates, that they know see what your average heart rate was that what their fitness is and if they are last 20 minutes. This is a good estimation overtrained or not. Those things can’t of LTHR, I’ve found. Please note that this is be measured by heart rate alone. NOT a 10-minute warm-up and a 20-minute race effort. For some reason many athletes Nevertheless, heart rate still is valuable assume that’s what I’m saying. It is a 30-minute, all- information. I require everyone I coach to have a out effort. We are just looking at the last 20 minutes of it. monitor. I also require them to have a power meter and a speed-distance device (GPS or accelerometer) if they are Also note that the first time athletes do this test they triathletes. By comparing heart rate with power or speed we nearly always go out too fast and then fade badly in the last 10 now have a very good idea of how good one’s aerobic fitness is. minutes. Try to start a bit conservatively and gradually increase For example, if for a given low- to moderate-intensity workout the effort as you progress. You’ll get better results that way. power or speed increases but heart rate remains the same then Also, note that if you are a triathlete you need to do this test you are in better aerobic condition. The same may be said if at for each sport. LTHR varies by sport. the same power or speed heart rate is lower. It’s a simple measure but you must know both input (heart rate) and output Once you know your LTHR go to my Cyclist’s Training Bible, (power or speed) to draw such a conclusion. (You can find more Triathlete’s Training Bible or Total Heart Rate Training books on this topic here and here.) and find the table which provides zones based on LTHR. The books also describe how to use the zones in your training. [2]
  3. 3. How to Beat a Swimming Performance Plateau by Ben Greenfield, MS, CPT, CSCS, CISSN President of Pacific Elite Fitness Director of Sports Performance, Champions Sports Medicine Now that you've perhaps had the chance to complete your initial triathlon of this race season, you may have experienced that first-race-of-the-year "Oh Crap" moment, which is when you realize that your water speed really has not gotten much faster than last year. Despite countless hours spent poolside with a bag full of pull buoys, kickboards, and lucky rubber ducks, are your race swim splits looking eerily similar to the previous season? So what can you do about it? 1.Swim Fast As the next race approaches, typically about 4-6 weeks out, you can begin to phase in more difficult sets at closer to a tempo or threshold pace, with an intensity zone that would be considered anaerobic (typically produces a burn in the muscles, a higher heart rate, and more difficulty breathing). The rest periods between these anaerobic efforts should grow shorter and shorter as the competition approaches, while the the total volume of swim training gradually decreases. For example, begin with 2-4x500 with 60 second recoveries, and work down to 6-8x200 with 20 second recoveries over the course of a month-and-a-half. Finally, 1-2 weeks from the event, you can significantly decrease volume by 50-60%, and swim only a few very intense 50-150 sets, with long rest periods. With this approach, you may feel like you're losing endurance, but remind yourself that it’s better to be 5% under-trained than 1% over-trained! 2.Test I recommend utilizing a consistent testing method to track your progress in the water. Not only are you provided with added motivation as your test date approaches, but you’ll be able to track your progress efficiently and compare how changes in your training program affect your speed and endurance. I utilize the T-Pace test with most of my coached athletes, who probably hate me for it. The T-Pace test involves a brief warm-up, then a swim at maximum possible intensity for 500-2000 yards, depending on an athlete’s experience. The total time is used to calculate the "time per 100 meters", which is called an athlete’s "T-Pace". Future training sessions are then based on a speed percentage of that pace. If available, a blood lactate test can be even more precise than a T-Pace test. In this test, you swim at gradually higher intensities for 2-5 minute stages, stopping after each stage to test blood lactate (using a handheld blood lactate testing unit). The speed at which blood lactate concentration shows a significant increase is very near to your anaerobic threshold. Once the heart rate and speed at this value are known, future training sessions can be based on this threshold. Since most over-training occurs when you swim too hard for too long above threshold, knowledge of where the threshold occurs can ensure that you receive the most benefit out of every training session, without actually over-training or hitting a plateau. In other words, it is possible to train too hard in the pool, and this test can keep you from smashing yourself. [3]
  4. 4. Swimming...(cont’d) 3. Dry Land Strength Training Muscles rarely produce forces during the swim stroke that parallel the forces produced during resistance training. So why bother to train on the weights? Because the muscle fiber utilization, neuromuscular adaptations, lean muscle tissue growth, and resistance to fatigue that occurs in the weight room result in an energy sparing effect in the water. Basically, your muscular and nervous systems ‘learn ‘ how to contract more efficiently, and produce more power per contraction, while also sparing the amount of carbohydrate used, which is important for distance swimmers. There’s no doubt about it: there is a strong cross-over training effect from weight training to swimming. Additional advantages of dry land strength training include: 1) the development of core musculature, which can enhance balance while practicing ‘downhill’ swimming and create a stronger kinetic chain between the hips and the upper back muscles; 2) more powerful hips, thighs, and calves, which are strengthened during ‘triple-extension’ movements like the squat and the lunge - very useful for any kick that involves a powerful whipping motion, as well as push-offs from the wall and 3) a super-hero like body that looks like it is about to rip through your wetsuit. 4. Rest and Recovery Often, a plateau simply occurs because the body’s energy systems are never given an opportunity to absorb the effects of all those hours and meters in the pool. True training adaptations actually occur while the body is resting, not during the actual swim session. If your current program includes a hard training session nearly every day of the week, week after week (can you say "competitive Master's class"?), then you should: 1) begin to include skill and drill based swims at an easy pace for at least 1-2 of these workouts and 2) include a recovery week every 3-5 weeks, with no hard swimming and 100% easy sets or drills. With this approach, you will experience a stepwise effect in fitness that prevents the body from hitting a wall, and ultimately, your potential intensity and volume will become much greater. Yes, you'll feel like you're getting "unfit" during these skill days and weeks, but then again, I'll bet that 13 year old girl that keeps passing you in the pool is worrying more about form than fitness. 5. Lifestyle The importance of sleep, proper nutrition, and a holistic wellness approach in all aspects of life must be emphasized, and this becomes far more important for athletes and individuals who constantly break their body down and produce free radicals and other damaging metabolites during exercise. My pet peeve as a coach is the athlete who complains about poor performance, but continues fueling their workouts with pretzels, orange juice, bagels, and late night TV. Recommendations to follow include: 1) maintaining 7-9 hours of sleep per night, and attempting to follow the body’s natural circadian rhythm by hitting the sack before 11 p.m.; 2) eating high amounts of a large variety of fruits and vegetables, preferably organic; 3) avoiding alcohol, cigarette smoke, pollutants, and exposure to large amounts of detergents and cleaners; 4) 2 weeks out from the race, completely eliminating consumption of refined and processed sugars, alternative sweeteners, and processed or packaged foods with chemicals and preservatives; 5) daily consumption of at least 0.5-0.9 grams per pound from lean protein sources that provide a complete amino acid profile, like egg, animal, or whey protein (for vegetarians, this may require food combinations, like rice and beans); 6) balancing family, hobbies, and non-stressful activities like family tennis outings and outdoor concerts over the daily strain of work and training. A lack of ability to build speed in the water is probably not because you don't have the most expensive wetsuit, size 14 feet, or a underwater mp3 player. Instead, with a complete combination of the strategies outlined above, you can vastly improve your swim and overcome a water-based performance plateau. [4]
  5. 5. Race Report: New Orleans 70.3 Fumbling with my Blue Seventy Helix GU Chomps I had shoved up my shorts. I by Ben Greenfield and yanking the swimcap over my head, I ended up making a stupid decision, and made a mad 50 yard sprint for the swim for all the athletes that I coach, do as I I awoke with a jolt on race morning start, leapt over the gate and had a race say, not as I did on this one. It would when Chris punched me in the back. I official quickly zip me up. As I ran down have cost me maybe 20-30 seconds to rolled over and realized I'd slept the stairs into the water, my wave was stop and gather my nutrition off the through my alarm twenty minutes. Not literally doing the ten second road, but I didn't stop. And this was that big of a deal, really, since we were countdown. knowing that Gatorade messes up my primarily getting there early for him, gut, which I learned after a similar since his wave left thirty minutes prior But somehow, arriving at this moment incident in Hawaii. Take away lesson: in to mine. So off we went, with a quick put me in a perfect inside jockeying the heat of the race, listen to your stop off at the refrigerator to grab my position that allowed me to push off the brain, not your emotions. pre-baked sweet potatoes, and wash stairs, glide underwater, and lead the them down with some Millennium Sports entire pack to the first buoy. Three of Fortunately, it turned out that there supplements, Hammer Race caps and us led the swim for the next 200m or were "unadvertised" Powerbar Gels at Impax Enerprime. And of course, I so, then we started to swim into the most of the aid stations. These things grabbed my precious GU Espresso- wave that started ahead of us. don't hold a candle to the caffeinated, flavored gel with some delta-E for that branched chain amino acid/maltodextrin morning caffeine jolt. Everything broke up at that point blend of GU Roctane. But I can tolerate (basically like swimmming into a mine them, unlike Gatorade. Transition set-up went through without field) and the next 25 minutes were a snag. This race was a point-to-point spent swimming "around people". And So, surviving off a bit of an swim, so we had to set-up transition, yes, the lake tastes like a mix of sushi unanticipated nutrition plan, I continued then walk or take a shuttle bus 1.2 miles and metal. with what I consider to be one of my down the rode to the swim start. better Half-Ironman bike Nonetheless, I felt like I came out of performances. My heart rate was dialed Sorry for the severe lack of photos, but the water in a good position, and only in the entire time, and I literally sailed after I set-up my transition area so saw 2 other bikes when I arrived at my through the field. I came out of my aero beautifully and had my GU nutrition transition towel. The swim was position just a few times. tattoos placed so strategically across somewhere around a 29, and I crossed my body, I grabbed my camera to snap a the timing mat at about 30, as it was a Interestingly, I realized after the race photo...and it was dead. But it looked fairly long transition chute. that my seatpost had slipped nearly 3 good, I promise. And you can purchase a millimeters when I went over the speed professionally snapped race photo for From the minute I hopped onto my bump! This may have been why my quads the special price of 199.99 (three Specialized Transition, I knew I would were more sore than usual the day hundred dollar shipping charge have a pretty solid bike split. I had a after. I was pushing pretty good applies). ;) great taper for this race, and for the wattage with a high amount of weight on days leading up, was feeling some real the pedals and "hovering" over the Since I had time, and my wave didn't go power in the legs. They were poppin', so saddle most of the time, so this didn't off until 7:34, I opted to walk twenty to speak. hold me back too much. My bike split minutes to the swim start. When I got was around a 2:20, and I felt great to staging area, I slipped into the porta- The first 10 miles or so of the bike was coming into transition. potty and took a nice long poo, strolled ultra-bumpy, and on the first real over to the chip area and got my timing teeth-rattling speed bump/pothole/ And the blood-sucking caterpillars? chip, then stretched awhile. I glanced at volcanic crack (still not really sure what Something resembling a caterpillar (that my watch. Still 12 minutes left. it was), my special-made Profile Design I can only imagine fell out of a tree) downtube gel holder device thingy spit gave me a big nasty bite on the thigh at With my wetsuit hanging around my out all my GU Roctane and scattered it about the 60K mark, as we were biking waist, I wandered off in search of some across the road. through what appeared to be a wildlife water, and heard the announcer give the refuge. I at first thought it was a wasp, "Silver Caps" the 60 second count-down. Here I had to make a quick decision: which would have probably resulted in a I looked down in my hand. Silver cap. lose momentum, stop, and gather my DNF, since I am allergic, but it just Oops. Must've read something wrong. nutrition, or push on and survive on aid- stung like hell for a while, then station Gatorade and the one packet of disappeared. [5]
  6. 6. New Orleans, (cont’d) I'd experienced gut distress in Hawaii. on the plane - no solid numbers). No I'd experienced run ending knee injury awards or special placings on this one. The first 5K of the run, everything felt in Hawaii. I'd experienced completely Out of three thousand people, I came in great. It was pretty hot, but I was very fatigued and useless legs in Chile. somewhere around 90th place. pleased that everything was going as planned. I typically don't eat for the But I'd never experienced the inability I grabbed a slice of pizza, a massage and first 30 or 40 minutes of the half- to even do a light jog without feeling like caught a shuttle bus back up to marathon in a 70.3, as I shove some my head and heart were going to blow transition. extra fuel and hydration down the hatch up. So basically, I think that for the on the bike. first time in my racing career, I really, truly "blew up". Like, smoke coming out After about 5K, there is a turn-around my ears, blew up. What on the run, after which we head down did I learn? towards the city park for 10K or so. My The last bit down Espanade avenue was plan was to stay relatively aerobic for pure hell. I couldn't smile, I couldn't the first 10K, then really open up and enjoy myself, it was every shred of attack hard to the finish. determination to even move. I was audibly groaning with each step. A)"Acclimatize". After thinking about it, It was at this first turn-around that I this was really my first warm weather started to feel very, very warm. Afraid When I took a right on the last 800 race where I didn't pay attention too that I might be overheating, I stopped meters down Decatur, I still wasn't sure much to heat acclimatization, and did at the next aid station and took about 6 that I was going to make it. People's not do my usual heat fan/humidifier oz of cool water while slowing to a walk cheering was sounding very faint, and I indoor sessions on the bike. I think this to catch my breath and cool. Ice or ice wasn't hearing right. A couple of New was because the weather was getting sponges would have been nice, but these Orleans cops began walking beside me nice in Spokane and I ended up riding weren't available. like they were getting ready to catch some of my key sessions outdoors in the me. I could see the finish line but I cool Spring air. I glanced at myself in the reflection of couldn't mentally gauge how far away it a car window and I didn't look so good, was. I was shutting down. B) "Slow Down to Speed Up". I probably but I'm pretty used to a bit of could have completely stopped when I suffering, or what I call "dark places", I really don't remember crossing the began to overheat, and literally taken here and there in the race, so I took off finish line. All I remember is just five minutes to go soak in the lake, again, hoping I'd come around. Usually I standing there while they took my chip which was only about 50 yards off to my do. I never did. off. My hands were tingling and I left. Instead, I pushed through and it couldn't understand what the race cost me a half hour and a lot of misery. My heart rate began rapidly pounding volunteer was saying. The blood was out my chest every time I pushed any pounding in my head and my ears so hard C) "Ice Is Magic". At 3 aid stations, faster than about an 8 minute mile. I that I couldn't hear properly. I felt cold they had ice in cups. For about a half couldn't catch my breath, ever. All I and clammy. mile after each of these aid stations, I could think about was ice and cold water. had some of my "bright spots" in an My skin felt like it was burning up. Two nurses helped me into the med tent. otherwise miserable half marathon. I began to walk every aid station, and I collapsed on a stretcher while they There is no doubt that my body was then I began to walk a little bit *after* stuck an IV in me and covered me in ice burning up, and ice or ice sponges can every aid station. bags. Then I just lay there, staring at really turn that around, so get your the white tent ceiling while the world hands on it whenever you can. By the 8 mile mark, I was ready to quit, spun around. and at this point was running 500 steps, I've had two chances this year at some then walking 100 steps to cool down. So after the smoke cleared, it turned serious Half-Ironman PR's, and both That kept me going for another couple out that I ended up about 30 minutes times, training or preparation mistakes miles. When we turned onto Espanade, off goal pace for my half-marathon, have simply nailed me on the run. My goal which signals about 5K to the finish line, running something like a 1:55 and is for this to be a breakthrough year in I was very disappointed. I'd been finishing somewhere around 4 hours and 70.3, and with Boise, Lake Stevens, and passed over a dozen times, and my body forty five minutes, give or take (that's Clearwater on the horizon, I think that I had never felt like this in a race. what you get when I write a race report can learn from these mistakes and really have all cylinders firing. [6]
  7. 7. Race Report: Oceanside 70.3 Well, before I got on my bike I had to find it, because for some by Matt Cusack reason, from the time I was body marked I was off on what my # was, so I racked my bike in the wrong area. Oops. Finally got You have to decide if you to my bike, I put on my Nathan Booster Belt , my aero helmet want to do this race and my shades and was off to enjoy a 56 mile ride in the SUN! I several months prior, used the first 15 mins to get my body used to being on the bike since it sells out before per Coach, just sipping water to start. After 15 mins I started November. This gave me to feed on my nutrition and to start to settle into an easy fast something to look pace. As people would fly past, I had to remember that it’s a forward during all those long day and I would see them later :) so I let them pass. The dreaded trainer workouts people along the course were great, the support was great and and treadmill runs. Let they looked as excited as I was to be out there. The hills where me say, this is a great always in the back of my mind, I felt like I was holding back too race to do for someone much, saying save it for the hills. Over all they were not too bad, from the PNW, it snowed I should have rode both the hills and the flats a tad harder. the day I left, then to fly When people are walking their bikes up hills you know that the into 70+ degree weather hills aren’t a gimmie. At times on the fast descents you had to was heaven! be careful since there were side winds in some ravines. In the last 10 miles, I tried to make up for my pace now I was just Now going into this I have around Oly pace, picking people off that passed me early on. not been able to race to Coming back into town was great, people everywhere cheering my potential, always away. I quickly got out of my shoes, so I could dismount fast! I brought to a halt by my stomach issues. Like everyone else I always look forward to coming back in because then I can see have the pre-race jitters, but then I have to add the anxiety of Jessie, smiling for me and yelling at the top of her lungs. Bike something going wrong w/ my stomach race week or during the time: 2:57 event. So, I have to be extremely careful of what I eat leading up to the race, but to help with this I actually packed a few I racked my bike (in the wrong place again), and took off for a lunches and dinners I could eat in my hotel room. Training 13.1 mile run along the breath-taking beaches of Oceanside! I leading up to the race was great, the first winter I have had felt really good, my pace felt comfortable and sustainable. I was solid, consistent training in all three sports. going to stick to this pace until mile 8 and then see how I felt. I loved seeing my friends from Tri-Fusion out there having great Our first night in Cali was a long one, due to a bad experience at races this early in the season! Around the turn around I started the rental car place, we didn’t get into bed until after 2am. to lose my bounce, my energy was fading fast. I started to do Awoke at 7:30 am anxious to get things rolling. Friday was spent anything I could, kept taking in nutrition and water as well as getting a brick session in, registering, and checking out the run water over my head. By mile 8, I was doing everything I could course with Erica and Craig. not to walk, this was mentally one of the hardest things I had to do as my mind kept telling me to walk. Even though I felt like Race Morning: crap, I was still passing people in my AG so this helped me a lot I got up about 4:45, being in the last wave I didn’t want to get mentally. At mile 10.5 I took a mouth full of my gel and chased it there to early. Ate my oatmeal on the way to the race and drank with cold water a local was handing out in front of her house, my EFS drink with 2 scoops of Base Salts to top off my then poured more over my head. I am not sure if it was the cold electrolytes. Found a spot for my bike and got things in order, water cooling my temp down or what, but I felt a little better by then went to find Phaedra to get my numbers on my leg and arm. mile 11, so I started to pick it up little by little until I was finished. I felt pretty emotional at the finish line, I have been This is a deep-water start, so you get to warm up on the swim busting my butt for a long time now and finally had a half IM over to the start. The water felt much warmer that 59 degree, that I was able to finish standing tall. Even though the times a big plus! The gun went off and I was off. Felt good to be are not what I know I am capable of, I still think this was a racing, after 200m the group broke up but there were previous breakthrough race for me. I was able to race without stomach waves out there that I was forced to maneuver around and this issues and had a good run. Run time: 1:47 kept my pace slower than I wanted. Even thought my time was slower than I felt I could swim on that given day, I am still Finishing time: 5:27 stoked for a 5 min PR! I came out of the water about 34:20, but This is over half hour faster than my best 70.3 race! I’m looking the timing mat was jog away. Swim time: 35:15 forward to see what this race season has in store for me. :) [7]
  8. 8. Race Report: Snake River Sprint Tri by Tiffany Byrd Well, the first race of the season is officially under my belt. This weekend was the Snake River Sprint Triathlon. I really like starting the season with this one because it's broken up into two days. The swim is on Friday night in a pool and the bike and run follow on Saturday. Nice way to ease back into racing. This year was a little different because my husband, Eric had decided to do the race. I was so excited I could barely stand it! He has been working his butt off and I couldn't wait for him to compete in his first race. It's been a dream of mine for the past three years! I always get really nervous for this swim. It's nerve racking to know that other people are watching your entire swim, and, as always, I put a lot of pressure on myself to do well in this leg of the race because I know it's my fastest. The second we pulled into the aquatic center, the butterflies were in full force. Once we got inside, it was like a Sunday swim at Oz. Tri Fusion had taken over the pool. It was awesome to see so many familiar faces. At the Whitworth masters' swim on Thursday, our coach, Kevin, gave us some great advice for swimming this 500. Kevin definitely knows what he's talking about when it comes to swimming, so I decided to stick with his plan. Eric and I jumped in side-by-side and started warming up. I was supposed to kick as little as possible and just focus on a strong pull for the first 200 of the swim. That was easier said than done. It's hard not to kick it into high gear with so much adrenaline rushing through your body. I stuck with it though and picked up the kicking after completing the first 200. The last 100 yards was tough, but I knew I could endure anything for a 100. My time for the 500 yards was 6:36. I was shocked. Last year I swam a 7:16 so I would have been thrilled with a 7:15. Eric ROCKED his swim. He literally just started swimming about 6 weeks ago, but he worked his butt off. He was in the pool almost every day and it definitely paid off. He swam an 8:55! Unreal! Once the swim was over, we headed outside to go to Tomato Bros. for dinner with the team. On Saturday morning, the time finally came to line up and then the nerves rolled in. They start the clock and you just have to wait until your swim time comes up to run to your bike. I found the girl who beat me in the swim, White Tank Top. She looked like she was in my age group. Crap. Well, at least I had a rabbit. Once my time came I ran to my bike, took forever to clip in, and headed out. I passed White Tank Top a couple of minutes in, but then she passed me on the first hill. Are you kidding me? My response was, "Oh no you diin't!" so I took full advantage of the quick downhill that followed and passed her right back. This was honestly the first time I have ever felt like I was actually in a race. I was so scared W.T.T. was going to pass me again that I didn't relax on the bike for one second. I pushed hard the entire time, especially on the way back since it's mostly downhill. By the end of the bike, I had been passed by Jessi (obviously) and Erica (who did not slap my ass as she had promised!), but I was the third woman off the bike. What? I had no idea how far behind W.T.T. was. I wanted that third place more than I've ever wanted anything! A couple of minutes in my stupid left calf cramped. I knew stopping to stretch it would be faster than letting it go into a full blown cramp. As I was stretching, all I could envision was W.T.T. passing me. Thank God she didn't! I took a split on her after the turn around. It was 40 seconds. What I forgot to do was double that time, so that was the number I had in my head. I'm an idiot, but at least it pushed me! Towards the end, I saw Steve waiting to run me in. I asked him if he could see W.T.T. He said, "No, but that doesn't mean you get to slow down." Jerk. :) After that Jessi was there giving me that "C'mon!" as only she can say it. I busted my butt to the finish and had an overall time of 1:01:09. First in my age group and third woman overall. Seriously unreal. Jessi and I shared an emotional hug and then I got to head back out to run my hubby in. Tri Fusion completely dominated this race! It is really indescribable to race with such an awesome team. Everyone is so supportive. I'd be almost sad if I was at this race alone and saw all of the support we give one another. It's pretty special and I'm so proud to be a part of it. [8]
  9. 9. Critical Components Examples of active day sessions would of Your Training be 1000-1500 yard easy swim and a 45 by Steve Fluet to 60 minute small ring bike ride. If you are on the edge of becoming over As many athletes get into their race trained, a day or two off will work season they often forget to keep doing wonders for future sessions. the things that got them into good shape in the first place. 3. Post Workout Recovery: Improve your recovery process with food and Often athletes lose some functional other tools. This could be formulated strength, develop bio-mechanical or recovery drinks, your own smoothie mix muscular problems, and suffer a loss of (should include protein, EFA fats and muscle mass because they are lacking carbohydrates), or at least some fruit if enough calories to keep the muscle you are pressed for time or traveling. recovery process working. I have listed Far too many athletes skip eating after eight components that are important to training, especially a morning workout, Build in progression, avoid static weight keep in mind to prevent these types of which can affect a later afternoon machines, and try to make the exercises problems: session. Other protocols that can help sport specific and as complex as are cold water soaks, active stretching possible. 1. Structured Training: Your training (post exercise), and a proper cool down. should build on what you have been Never rush through this or skip the cool 6. Keep a Training Log: Specific data doing. You should direct your training down. If time is an issue, decrease the from priority training sessions needs to towards a peak for your goal race or middle part of the session instead. be recorded. The data collected should races. Incorporate small increases in the include: Heart Rate (HR), Perceived progression that point towards your 4. Self Care: The work that you do in Exertion, and other pertinent data such major races to ensure better recovery this area allows you to lower the chance as your speed, rpm, and power (watts). and physiological impact on your fitness. of injury. Throughout the year, the The data collected allows you to Each discipline should include two key constant muscular stress of training compare and analyze your priority sessions each week that allow you to needs attention everyday to avoid any sessions, then adjust future sessions as measure some physiological aspect of possible issues. Ideally, two sessions of needed. your training. The results of these massage each week would do wonders. sessions will allow you to adjust your The cost and time required for that 7. Technique Focus: Every training progression as required. makes it difficult for most age groupers, session you complete should have some so self-care becomes a critical piece of focus on technique. It is your technique 2. Active and Passive Recovery: the big picture. Before stretching can that allows you to be efficient when Include mandatory recovery days during provide results you must make sure the racing. Once your technique starts to blocks of training. When you should any trigger points and/or muscular fall apart you work harder and go slower. insert these days depends on the cycle adhesions are released. Even five to 10 Ideally you should do these technique of training you are in, your age and minutes each day will show improvement. sessions early in the session and then experience. I suggest athletes over 40 again during the last part of the session should include a passive rest day each 5. Strength Training: This seems to when the fatigue level is higher and you week, while athletes 30-and-over should cause some confusion with multisport will have to focus more. take one passive rest day every 10 days athletes. Once you reach your mid 30's or so, and athletes under 29 one day you start to lose a small percentage of 8. Alternative Training Method: I about every 14 days. There will be days muscular strength every year. If nothing advise this for most age group athletes. you wake up and your resting HR will be is done to slow down this process, by the While these are critical during the off elevated. If this is the case take the time you’re in your late 40's the impact season, you can still do these workouts passive rest day. If you monitor your will really be felt. For athletes over 35, at a reduced level during the season. body on a regular basis you will know strength training should be completed These workouts provide a needed mental when things are not right. The passive year around. The program should vary break once and a while. These sessions day means no exercise at all. An active from phase to phase of your training. can help you maintain a much higher rest day means a very light session that During your competitive season your goal general level of fitness and keep your will increase blood flow to the muscles should be to maintain strength that you strength levels up. A few that I usually and keeps the HR very low. developed. Keep the program simple, suggest are indoor rowing, hiking, functional and dynamic. mountain biking or kayaking. [9]
  10. 10. Pre-race Jitters? You’re Not Alone. by Roger Thompson Recently Emma, my 5 year old daughter, competed in the Shamrock Shake-Up as a member of the Spokane Waves swim team. She's the youngest member of the team, and what she lacks in size, she makes up for in heart. Little did I know that when I went to this meet to support her, she'd end up being the one to inspire me. This was truly an amazing event. She had been working so hard in her freestyle and had some "breakthroughs" in her training. So, as she would say, she was really "cited" about it. But as all of us know, no matter how excited and ready we are, we all get nervous before the event. She had a few tears about 5 minutes before and I was a little concerned about her being It was quite a spectacle and watching her brought tears to "ready" when it was her turn. But once her heat was lining up, my eyes. She dropped 10 seconds in her event... a huge she walked right out on the bulkhead. All the other girls (years accomplishment for any race, let alone a 25yd freestyle. older than her) stood on the platform to dive in. No matter what she did, she overcame all the same things that we all do. Fear, Competition, Sticking to a plan, and Giving But Emma got in the water and does a water start. She did it our all. When you do your best, you will let no one down...not not even look at the other swimmers. She looked straight down even yourself. the lane and was waiting for the tone. She stuck to her plan of a solid streamline and kicked off the wall, 6 strokes before Emma showed me a lot that day about what it means to be the first breath, then went to 4 strokes per breath. a competitor. I will remember this experience and tuck it away to use before races that I question myself in. Never be afraid It was amazing to see her little body kick and pull and to compete. Emma can even tell you that. :) swim her heart out. I knew she was giving it her all. She wanted to be proud of her effort. Since she was in Lane 6, I was able to walk right along side cheering her on. that I could ask any question on any topic in Triathlon Clinic! that environment was relaxing and fostered “I thought that the tri clinic was a great For the past two Wednesday nights, the a real learning environment. “ Eric Byrd experience. We both gained a great amount Thompsons have conducted a beginner/ “The clinic was very informative and helpful from the transition piece, there were so refresher triathlon clinic at their home to for a someone who is just starting out with many things that we had never thought help ready triathletes for the current triathlons. I learned so many things I can about. Also the nutrition piece was valuable racing season. Following are some reviews take with me to practice and use during to help understand how to properly fuel for from training camp attendees=> training and racing. I enjoyed getting facts workouts and races. . I have already began “Having the opportunity to listen to both of and helpful tips I could use during my to put what I learned to good use, and am you share your knowledge of the training and racing. I would suggest the looking forward to this seasons A, B, and C fundamentals of training, racing and clinic to others now especially triathletes races. Thank you again.” Danielle Warnock nutrition was great. Furthermore, knowing who are beginners like me.” Merissa Earls [10]
  11. 11. Basil Garlic Stuffed Chicken by Ali Stitt You need: 1/4 cup grated parmesan cheese 2 tablespoons snipped fresh basil 1 tablespoon olive oil 2 cloves garlic, minced 4 skinless, boneless chicken breast halves 1/2 teaspoon finely shredded lemon peel 2 tablespoons lemon juice 1 tablespoon olive oil Preparation: In a small bowl combine parmesan cheese, basil, 1 tablespoon olive oil, and garlic; set aside. Place each chicken breast half between 2 pieces of plastic wrap. Using the flat side of a meat mallet, pound lightly to about 1/8-inch thickness. Remove plastic wrap. Spread cheese mixture on chicken. Fold in sides of each chicken breast; roll up, pressing edges to seal. Fasten with wooden toothpicks. For sauce- in a small bowl combine lemon peel, lemon juice, and 1 tablespoon olive oil; set aside. For a charcoal grill, arrange medium-hot coals around a drip pan. Test for medium heat above pan. Place chicken on the grill rack over drip pan. Cover and grill for 25 to 30 minutes or until chicken is no longer pink (170°F), brushing occasionally with sauce the last 10 minutes of grilling. (For a gas grill, preheat grill. Reduce heat to medium. Adjust grill for indirect cooking. Grill as above.) Note: You can also bake in the oven, but is a great grill recipe…Also add others of your favorite vegetables to the chicken stuffing as you like, or better yet cut up several of your favorite vegetables, toss with olive oil, salt and pepper on put on the grill as well, as a side with your chicken. Nutrition facts per serving: Servings Per Recipe 4 servings Calories 273 Total Fat (g) 10 Saturated Fat (g) 2 Monounsaturated Fat (g) 6 Polyunsaturated Fat (g) 1 Cholesterol (mg) 103 Sodium (mg) 188 Carbohydrate (g) 1 Total Sugar (g) 0 Protein (g) 41 Vitamin C (DV%) 11 · Calcium (DV%) 8 Iron (DV%) 8 [11]
  12. 12. The Board of Directors, Sponsors and The Calendar of Upcoming Events... Board of Directors We would like to extend a • Steve Anderson - Membership Director generous thank you to our • Tiffany Byrd - Uniform Director truly amazing sponsors! • Trish Cudney - Social Director • Greg Gallagher - Event Director • Natalie Gallagher - Newsletter Director • Ben Greenfield - Website Director • Mark Hodgson - Mentor Director • Jim Powers - Vice President • Tim Swanson - Treasurer • Jessi Thompson - Secretary • Roger Thompson - President • Kathy Worden & Jen Polello - Kids Club Co-Directors April/May Calendar Races/Runs: Upcoming Events: • April 26th: Race for the Cure 5K @ 9 Next Social: am @ Spokane, WA Training Opportunities: • Coming this month=> Tri Fusion • April 26th: Spokane River Run cross Fastkart raceway social on • Masters Swims @ Northside OZ on country runs from 5K-50K @ Tues @ 6-7:30 pm, Fri. @ 4-5:30 pm & Wednesday, April 22nd @ Riverside State Park, WA 7:00 pm! Contact Trish @ Sun @ 8-9:30 am • May 1st-3rd: Wildflower Triathlon • Masters Swims @ Valley OZ on Thurs Festival @ Lake San Antonio, CA @6-7:30 pm, & Sun @ 8-9:30 am. • In May=> Tri Fusion Family/Friends • May 3rd: Bloomsday 12K road race Bowling Night! • Whitworth Masters swimming has @ Spokane, WA started again! Times: Mon-Fri @ 5:30-7:00 am. Contact Kevin Wang @ • May 9th: Newport Off-road Sprint Next Membership Meeting: Tri @ Newport, OR • May 9th: Mother’s Day Sprint Tri/Du • Wednesday, May 20th, 2009 @ • Saturday am or early pm outdoor 6:30 p.m.: General membership group rides posted weekly on the @ Elma, WA meeting at Twigs on the south hill. forum! • May 16th: Windermere 1st annual • Many more group training Marathon @ Spokane, WA opportunities are posted regularly on • May 17th: Spring Thaw Duathlon @ the Tri Forum... check it out! Nine Mile Falls, WA [12]