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page 2 pages 4-6
Weight Loss Ordinary Tuna
page 3 page 7
Circling the Drain by Lee Gruenfeld
Forgive me for being serious just this Website. Glenn is 96, and Cherie Glenn spent three weeks in the
once. Thankfully, it doesn't happen spoke movingly about how he still hospital, looked after by Cherie's
often. rode his bike every day, rain or shine, brother Larry, who lives just a few
even though he lives in western blocks from Glenn. We got several
I'm not normally prone to a lot of Washington, where there's plenty of reports a day from Larry, and didn't
touchy-feely romanticizing about rain and little shine. know from minute to minute whether
spiritual matters that are largely the Glenn would live or die. The assault on
self-serving inventions of people to A few months after that article came his aging body was just too much.
whom concepts like "evidence" and out, Glenn was taken off his blood Eventually he was cleared to enter a
"science" are regarded with suspicion. thinning medication so he could rehab facility, and was transferred the
The way I look at it, anybody who undergo cataract surgery. (That was same day Larry had to leave the
believes in homeopathy, astrology, so he could keep his driver's license, if country for ﬁve weeks, which meant
oxygenated water or wheat grass you can believe that.) Somehow, he that it was Cherie's turn to manage
deserves to get swindled. But one wasn't informed of the risks of going the situation.
thing I've come to believe in strongly off the med or what signs to watch Larry was familiar with the rehab
— because the evidence for it is for. So a few days later when he facility and warned us to be prepared.
overwhelming — is the mind-body developed a pain in his leg, he did "It's full of people who are just circling
connection and the extraordinary what came natural: sucked it up and the drain," was how he put it (Larry
degree to which the mental can affect tried to ignore it. What he didn't know has a way of cutting to the heart of a
the physical. The examples are legion was that he'd developed clots that matter quickly) and, harsh as that
and there's no sense repeating the were blocking the ﬂow of blood in his metaphor was, it was apt. I went up
oft-told stories, so I'd just like to leg. Eventually the pain got too bad there the day Glenn was moved in,
throw in another one that might have and he let someone know. Surgeons and walking those halls was
some relevance in the endurance had to open his leg pretty much from depressing as hell. Not only did the
sports world. top to bottom to get at the clots, but patients look like the only thing they
the damage to muscle tissue from all had to look forward to was the last
Last Thanksgiving my wife Cherie of those hours with no blood ﬂow was rites, the staff treated them the same
wrote a piece about her father for her irreversible. way. And it was hard to blame them.
monthly column on the BioBuilde
Circling...cont’d on his own, getting ﬁtter every day don't know if they bought into it at
and still enjoying a bourbon before ﬁrst, but they sure behaved as though
Glenn looked awful. He could barely dinner every night. He even had a they did, because the last thing they
hold his head up or keep his eyes follow-up skin graft last week and needed was The Beast getting up in
open. He sat in a wheelchair, drooling weathered it beautifully, whereas a their faces if they lapsed into treating
and nodding off frequently, and it was few weeks ago the doctors were afraid the old man like a goner. It was a lot
all he could do to bring a spoonful of to perform the procedure because easier to just follow her plan, and if he
Jell-o to his mouth. How he was they weren't sure he could take it. keeled over in the process, well, it
managing to stay alive was beyond would be her fault, not theirs.
me. I learned a lot those ﬁrst couple of In her recent book about Ironman,
days, about DNR instructions and Cherie wrote, "Whether you think you The best part of the experience for
euphemisms like "keeping him can or you think you can't, you're Cherie, not counting getting her father
comfortable," and how wills and probably right." I used to think that back in her life, was the look on the
probate were administered in the state was a somewhat treacly sentiment but faces of the residents and staff when
of Washington. Glenn was deﬁnitely now I look at it as one of the truest Glenn stood up and walked out of the
circling the drain. things I've ever heard. What gets rehab center under his own power. I
people up Mt. Everest or through an like to think that a few of them were
Until a force of nature named Cherie Ironman or past the speed of sound or inspired by the sight. Maybe some of
Gruenfeld hit town a few days later. running a sub-four minute mile is the the staff won't be so quick to write off
Now, if you don't know Cherie, let me unshakable belief that it's possible patients in the future, having seen
tell you that she is the sweetest- and the willingness to put your life on ﬁrst hand that attitude can play more
natured human being you'd ever want the line to prove it. of a role in recovery than any
to meet. She doesn't have a mean particular therapeutic modality. Maybe
bone in her body, nor an enemy in the I've always wondered what it is that some of the patients will stop seeing
world. I mean that literally. She would truly separates the champions from themselves as "circling the drain" and
no more cause another human being a the merely good. Is it genes? come to believe that there can be
moment's misery than jump off a cliff. Discipline? Hard work, competitive more to their lives than staving off
Which makes you wonder why the drive, the ability to withstand pain? pain until they die.
people running the rehab clinic were Probably all of those things, in various The sub-four-minute mile was once
ready to kill her. combinations. But what I'm coming to thought to be impossible. It was
believe more and more is that the ﬁnally achieved by someone who was
She touched down like a tornado and most important thing is an almost convinced it could be done. Now it's
said, "You will not treat my father like delusional conviction that the highest not even news when high schoolers do
he's waiting to die!" She got him up goals are not only possible, but it. Climbing Everest was another
and dressed, she dragged the physical inevitable. When Kobe launches a impossibility, but two weeks ago a
therapist down to his room and three-pointer at the buzzer with his 76-year old made it to the top.
demanded a plan, she went to meals team down by two, he isn't hoping it's Thomas Edison tried over a thousand
with him and practically stuffed food going to go in. He knows it is. Even if substances before he hit on tungsten
into his mouth. he's missed his last ﬁve attempts, to make an electric light, keeping at it
"You're going to kill him," they there's not a doubt in his mind that because he was dead convinced
said. "It's too much. Trust us, we've this one will make it. It's why something would work and he'd
been there many times." champions always want the ball in the eventually ﬁgure it out.
"You think he's going to die clutch and are never afraid of looking
anyway," she shot back, "so what's bad. It doesn't always work. People die
there to lose?" attempting foolhardy feats, and some
Which brings us back to Cherie's waste their entire lives in pursuit of
I'm going to make a very long story father. Cherie isn't a faith healer and the unattainable. Sometimes it's hard
very short. As of this writing, Glenn is there were no miracles involved. What to know what's really possible and
back in his own apartment, completely she brought to the table was an what isn't. But of one thing I’m fairly
on his own except for meals that are attitude adjustment. "We can assume certain: Attitude really is everything.
provided for all the residents. He he's as good as dead, or we can Not a new sentiment, I know. But it's
voluntarily gave up his driver's license, assume he's going to get better." one worth repeating, especially if you
but he's learned how to ride the bus. Admittedly, Glenn had a few things or someone you love is circling the
Cherie went up to visit a few weeks going for him that made it easier than
ago, and asked Glenn if he wanted to for most folks: He's always been
try to get on a stationary bike. incredibly disciplined and ﬁercely
"What the hell are you talking determined, and all he needed to
about?" he said. "I've been out riding channel those strengths in a
my regular bike!" productive direction was somebody to
convince him that it would pay off.
So this guy who was circling the drain He also needed someone to convince
has his life back. He's not quite at the the people responsible for his day-to-
same level as before — the shock of day care that it would pay off, and that
the episode was too severe — but he's was a much tougher job. Candidly, I
A Study in Weight Loss At the end of the test periods, there
by Joe Friel was no signiﬁcant difference
between the two diets in terms of
the subjects’ weights or body
A triathlete recently wrote to ask
compositions. (It’s interesting to
how he could lose weight before an
note that risk factors for heart
important race he has coming up in
disease improved on the higher-fat
a few weeks. He'd like to shed 5
diet.) So the lessons of the
pounds (2.3kg) before his A-
previously mentioned studies
priority race. There is indeed a cost
appears to hold true for athletes as
to be paid when carrying excess fat
well – it doesn’t matter what the
around. One extra pound (0.45kg)
carbohydrate-fat mix of your diet is
costs about 2 seconds per mile
so long as you reduce calories.
running and takes roughly 3 watts
to get it up a hill on a bike. So that
Unfortunately, there have been few
5 pounds represents about 10
studies of serious athletes that
seconds per mile running and 15
strictly examined weight loss. But
watts on a climb. That's signiﬁcant
in 1985, McMurray and colleagues
and so dropping a bit of excess
examined the issue in exactly the
baggage has the potential to make him faster on race day.
way athletes view the challenge. The scientists attempted to
The problem is timing. Trying to lose weight while also
ﬁnd out if reducing caloric intake or increasing training
training at a high level is not conducive to high performance.
workload was more effective in dropping excess body fat.
Losing weight is additional stress for a body already dealing
They had six, endurance-trained males create a 1,000-
with the stress of quality training. Recovery will be
calorie-per-day deﬁcit for seven days by either exercising
compromised. Such a path is likely to lead to illness, injury
more while maintaining their caloric intake, or by eating less
and possibly overtraining.
while keeping exercise the same. With 1,000 calories of
increased exercise daily (comparable to running an
Nevertheless, I told him I'd post an article I wrote on this
additional 10 miles or cycling about 30 more miles each
sometime back. Here's a quick review of the literature on
day), the subjects averaged a 1.67-pound (0.76kg) weight
weight loss from an athletic perspective...
loss in a week. The subjects eating 1,000 fewer calories each
What’s the best way go about it? Should you reduce your
day lost 4.75 (2.16kg) pounds on average for the week.
intake of fat, or perhaps carbohydrate, which seems to be
According to this study, the old adage that “a calorie is a
the trend recently. Or should you simply eat fewer calories?
calorie” doesn’t hold true. At least in the short term,
Or maybe you should train more. What’s the best alternative?
restricting food intake appears to have a greater return on
the scales than does increasing training workload.
There have been many studies conducted to answer the
question regarding the relative mix of macronutrients in the
Notice that I said “on the scales.” The reduced-food-intake
diet in order to lose weight. The majority of the results
group in this study unfortunately lost a greater percentage
report the same conclusion: To reduce body weight, it
of muscle than did the increased-exercise group. That is an
doesn’t matter whether you eat a high-carbohydrate or a
ineffective way to lose weight. If the scales show you’re
high-fat diet as long as total calories are reduced. For
lighter, but you have less muscle to create power, the trade
example, in one study, three groups of women dined on a
off is not a good one.
1,200-calorie-per-day diet for 10 weeks. One group ate 25
percent carbohydrate, another ate 45 percent carbohydrate,
How can you reduce calories and yet maintain muscle mass?
and the third ate 75 percent carbohydrate. Each of the diets
Unfortunately, that question hasn’t been answered for
contributed to weight loss with no signiﬁcant differences
athletes, but it has been for sedentary women. I suspect the
between the groups.
conclusions are still applicable. A few years ago Italian
researchers had 25 subjects eat only 800 calories a day for
In similar research, 43 women spent six weeks in a hospital
21 days. Ten ate a diet made up of 45-percent protein and
on a 1,000-calorie-per-day diet with about half of them
35-percent carbohydrate. Fifteen ate 20-percent protein and
eating 53 percent fat and 15 percent carbohydrate. The
60-percent carbohydrate. Both were restricted to 20 percent
other half ate 26 percent fat and 45 percent carbohydrate.
of calories from fat. The two groups lost similar amounts of
Again, there was no signiﬁcant difference in weight loss
weight, but there was a signiﬁcantly greater loss of muscle
between the two groups, although the high-fat group lost
on the high-carbohydrate, low-protein diet.
slightly more weight – about three pounds (1.4kg).
So what’s the bottom line? It appears that when calories are
From our perspective, the problem with most all of the
reduced to lose weight, which is more effective than
studies of weight loss is that they use obese, sedentary
increasing training workload, the protein content of the diet
subjects making the conclusions questionable for athletes.
must be kept at near normal levels. This, of course, assumes
But a study on the effect of diet on coronary heart disease
that you’re eating adequate protein before starting the diet,
risk factors of runners may provide some better insights.
which many athletes aren’t. When training hard, a quality
The subjects were serious runners who ate either a 16-
source of protein should be included in every meal. This may
percent- or a 42-percent-fat diet for four weeks each.
be some combination of meat, ﬁsh, shellﬁsh, poultry and
The Science of Cycling
submitted by Kathi Best
The author has based this section in part on the French book, "Guide du Vélo en Montagne" published by Altigraph, as well an
Internet article by Rainer Pivit, originally published in German in Radfahren magazine, and translated by Damon Rinard. For
the articles see the url: http://damonrinard.com/aero/formulas.htm.
As a cyclist, you have an intuitive understanding of the conditions that affect your riding speed. The following mathematical
treatment and discussion, therefore, is given simply as an intellectual exercise. Perhaps you will enjoy knowing the "whys" of
riding speed—and therefore distance . Perhaps you will understand better some of the dynamics of road bike racing, and of
long distance touring.
Your biking speed depends upon your continuous power output to overcome the forces that slow down your bike: friction, air
resistance, and (when going up hill), gravity.
Watts (like horsepower) are a measure of power. In the formulas below "Wrider" means the number of continuous watts of
power put out by the efforts of the cyclist. 1000 watts = 1.34 horsepower. "Power" measures "force" times "distance" per unit
of "time". Example: Moving an object against a resistive force of 1 pound, for a distance of 10 feet, in 1 second takes the
same power as moving it against a force of 10 pounds for a distance of 1 foot in one second, or against a force of 100
pounds for 1/10 of a foot in a second. For a bicycle, it is evident that, using different gear combinations, a cyclist can apply
the same power input to either go at high speeds (long distances/second) against low counteracting forces, or at low speeds
to overcome high counteracting forces.
x means "multliplied by". ^2 means squared, i.e., (V+Vwind) x (V+Vwind). The C's in the above formula are various constant
amounts, which vary according to the input units used. Details are discussed below.
Wrider = Cfriction x V x P + Cair x (V + Vwind)^2 x V+ Cslope x P x Slope% x V + acceleration
Using the above equation, if we know the total power put out by a rider (Wrider) the coefficient of friction of the bicycle
(Cfriction) the weight of the rider (P), the component of the Wind speed acting against (or in favor of) the rider, and the
percentage of slope (Slope%), (and if we assume that the rider is not constantly braking and accelerating up to speed) we can
calculate the speed (V) that will be attained by the rider, and therefore the distance he will cover in an elapse of time.
Now let us examine the power required on a more detailed basis.
Power of the Rider:
A completely inexperienced rider, for long periods of time, can output 50 or 100 watts of leg power; whereas a Tour de
France racer is said to be able to generate 500 watts or more of continuous power—still not up to a horse, but mighty
impressive, none the less!
Experience teaches cyclists how much power they can put out on a sustained basis. Some riders may choose to use a heart
rate (pulse) monitor as a supplement to their experience: during the course of a ride pulse correlates directly with power
output (though not over weeks or years, as aerobic capacity may change). If there were no forces resisting the cyclist, even
the inexperienced rider could accelerate a bike indeﬁnitely—up even to rocket speeds. But there are resisting forces.
At low speeds and on ﬂat surfaces and with no wind, the only resistance that counts comes from friction. That friction goes
up proportionally to speed and to total weight. If you have ridden at a gym a stationery bicycle that uses a frictional brake,
you know that the total effort required goes up proportionally to speed.
It is less obvious that friction should go up linearly with total weight. In fact, it doesn't exactly. The major components of
friction, however, do rise more or less linearly with weight, such as the friction of the wheels on the hubs and the rolling
resistance on the road. Compared to these, the resistance caused by pedals, pedal bracket, chain and derailleur are minor. As
a ﬁrst approximation, then, we put down the following formula:
Watts_to_overcome_friction = 0.1 x V x P
When the velocity V is measured in meters/second and the weight P is measured in kilos, for a decent quality bike, with well-
inﬂated racing tires on a smooth road, the metric Cfriction is said to be about 0.1. We can calculate, therefore, that at 5
meters per second, a rider and bike weighing 80 kilos faces a frictional resistance of about 40 watts. Poor quality bicycles and
especially poor road surfaces can substantially increase the coefficient of 0.1, whereas the highest quality bikes on smooth
roads may have coefficients as low as 0.08.
“Science of Cycling” (cont’d)
One meter per second is 3.6 kilometers per hour or 2.237 miles per hour, and one kilo is about 2.2 pounds. So in American
units, roughly: watts_to_overcome_friction = .02 x MPH x Pounds. For our 176 pound rider plus bike going 11.2 miles per
hour we calculate 39+ watts of resistance, approximately the same result as above.
Lightweight riders have an advantage over equally strong heavier ones. Similarly, riders with lighter bicycles and lower touring
loads have an advantage. This advantage is proportionally more obvious at touring (slow) speeds, where air resistance is not a
If friction were the only resistance, a typical untrained rider could
zoom along at 28 miles per hour, putting out 100 watts to do so. The
better the bicycle and the better the road surface, the faster would be
his or her speed. But air resistance most deﬁnitely comes into play.
Air and Wind Resistance:
Air is a "ﬂuid", so to speak, though a thin one. When you move through
a ﬂuid faster, it puts up much more resistance. If you have been
swimming, you know you can move your hand very easily in the water
if you do so very slowly; but try to move it faster, a huge force is
The same is true, as any experienced cyclist knows, in the air. At a few
miles per hour, (assuming no wind), you barely feel air resistance, but
at 15 miles per hour, it pushes strongly against you. The resistance of
ﬂuids—certainly in the case of the wind—goes up with the square of
the velocity, and the faster one goes the more air resistance one
encounters. Thus a 10% increase in speed requires a 33% increase in
power, and a 25% increase in speed requires almost a doubling of power.
So, suppose you want to go 25% faster? You need to put out almost double the power! Well, at slower speeds, not quite.
Because part of your original power was used to overcome the force of friction, and that part of your power needs only to
increase 25%. At 12 miles per hour, about half of your total power is used in overcoming friction, and about one-half air
resistance. To go 25% faster you need to increase your power about 61%. At 20 mph, four-ﬁfths of your total power is already
spent overcoming air resistance. To go 25% faster, you need to increase your total power by 83%.
The formula for the power to overcome air resistance is:
W_to_overcome_air_resistance = Cair x (V + Vwind)^2 x V. If there is no wind, it is simply: Cair x V^3.
For the metric system, Cair ranges from perhaps 0.45 for a hybrid or upper position on a racing bicycle without baggage, to as
low as 0.36 for full racing position on a conventional racing bike.
Thus, a rider using a hybrid or the upright position on a racing bike, traveling at 5 meters per second (11.2 mph), will need to
expend 56 watts to overcome air resistance. In racing position on a racing bike, the rider need to expend only 45 watts.
In American units, Cair ranges from approximately 0.04 for a hybrid and 0.032 for racing position on a racing bike. At 11.2
miles per hour (5 meters per second) on a hybrid bicycle, we calculate (as before) 56 Watts of resistance. Therefore, at 11.2
miles per hour, approximately slightly more than one-half of all power generated is spent overcoming air resistance—more on
a mountain bike, less in racing position on a racing bicycle.
The previous paragraphs assume no wind. If there is a wind, we need to consider it, but not the total wind speed; rather only
the portion of that speed that is against or behind the rider. Obviously, if the wind is directly behind a rider at the strong speed
of 20 miles per hour, that rider will be able to ride much faster. If that rider could output 90 or 100 Watts of power, and thus
ride about 12 mph in no wind, he will now be able to ride at perhaps 24 miles per hour. (At that speed he will have twice the
frictional resistance but only a bit of wind resistance.)
On the contrary, if the wind is totally against this rider at 20 miles per hour, a biking speed of about 3 miles per hour for this
occasional biker brings the equation into balance. If a Tour de France racer can put out 5 times the power of an occasional
biker, then he should be able to ride about twice as fast on the same bike , that is, for (say) a hybrid bike, about 24 miles per
hour rather than 12 (about 40 km/hr rather than 20). The racer of course actually goes faster than this: because his bicycle and
clothing and position are more efficient and aerodynamic; and because he rides in a pack that greatly lowers air resistance.
“Science of Cycling” (cont’d)
Gravity Climbing Slopes:
While climbing steeper hills gravity becomes important, and air resistance becomes unimportant.
It is easy to see why: On the way up slopes, gravity greatly reduces speed, and at low speeds, air resistance is insigniﬁcant.
The formula for Gravity is: W_to_overcome_gravity = 9.81 x P x %slope x V.
Where Cslope is a coefficient, P is your weight, and V is your speed on the road.
The faster you go, the more you weigh, and the steeper the slope, the more power is required to take you up the hill.
The "percent of slope" technically measures the altitude gained per horizontal distance. Although this measure may be the one
you see in signs, documents and formulas, it is not very useful in everyday bicycle touring. It measures the base of the triangle,
not the hypotenuse along which runs the road.
For every day road biking and for use in this formula, we measure the altitude gained per distance of road. Maps or an altimeter
show you the elevation gain, and your trip computer shows you the distance ridden. For low percent slopes, the two numbers are
very, very close. For higher grades, the two numbers are still quite close: An 18% grade measured from the road corresponds to
an 18.3 % slope measured from the base.
In Metric units, the formula uses weight in kilos, speed in meters per second, and a constant of 9.81. A rider weighing 80 kilos
(with bike), riding at 2 meters per second (7.2 kilometers/hour) up a 6% slope must generate 94 Watts of power to overcome the
force of gravity.
In American units we use pounds, miles per hour and a constant of 2. Thus the same rider and bike, weighing 176 pounds, and
traveling at 4.47 miles per hour expends 94 Watts of power to overcome the force of gravity, as previously calculated.
At this speed (7.2 kilometers/hour - 4.47 miles/hour) our rider only needs to expend 16 Watts to overcome friction. Assuming
that there is no wind, air resistance consumes less than 4 Watts. A total of 114 Watts of power is needed to climb the hill at this
speed. That is the most this hypothetical occasional rider can muster.
If the hill is twice as steep—12%, this rider can only proceed at 3.6 kilometers per hour, or about 2.25 miles per hour. He must
use his lowest mountain-bike gears. Maybe he would be better off pushing his bike up the hill!
On curvy mountain roads, total speed will be limited to what is safe. Power and gravitational acceleration make no difference.
In straight line descents without pedaling, on wide roads (ignoring the effects of wind), bikes will accelerate until wind resistance
plus frictional resistance equals the acting force of gravity.
We take the general formula above, set the power input to zero, drop out the terms for the wind, and put the coefficient for
gravity as a negative number, since gravity will be helping the rider, rather than opposing him.
0 = Cfriction x V x P + Cair x v^2 x v - Cslope x P x% slope x V
Since V appears in every term on the right side of the equation, and since 0 is on the left, V can be dropped out of the equation.
The equation now represents forces, rather than power.
In metric units, 0 = Cair x V^2 + 0.1 x P - 9.81 x P x %slope. Transposing and factoring terms, we have:
V^2 = P / Cair x (9.81 x %slope - 0.1)
For the 80 kilo rider (including bike and baggage) on a 7% slope, with a 0.45 aerodynamic coefficient (hybrid) V will be 10.21
meters/sec = 36.8 kilometers/hour = 22 miles per hour. On a 12% slope, the speed obtained without pedaling and no wind
would be 52 kilometers/hour or 31 miles/hour.
If the individual rider reduces air resistance by 20%, to a coefficient of 0.36, he will descend slopes of 7% and 12% at speeds that
will be respectively 11% and 8% higher; i.e., at 41 and 56 kilometers per hour (25 and 34 miles per hour). Even if a rider wished
to add pedal power at these speeds, his bicycle is unlikely to be equipped with the gears to do so. Tail winds and head winds
can considerably effect the actual speed of a descent.
Whereas, on the ﬂat, and out of the pack, the bike racers with the most power and best aerodynamic position will do the best,
even if he weighs slightly more, when it comes to going up steep hills, the rider with the best ratio of power to total weight will
excel. (Coming down straight, steep hills, the rider with more weight will gain an advantage, but less so, as his speed does not
pick up proportionally.) Since most of us are the weight we are, and have the power we have, and own the bicycle we own, the
above mathematics are perhaps of theoretical interest only. For racers, it has always been obvious that it pays to lose fat from
body and bike, to improve aerodynamic efficiency, to cut friction, and to increase personal power.
Not Your Average Tuna Sandwich!
by Jessi Thompson
1 french baguette (I use whole wheat/grain)
1 6-8 oz tuna steak
! Water vs. Sport Drinks?
1 bay leaf
5 whole peppercorn
Juice of 1 lemon
3 T capers drained
Long duration endurance events require
¼ red onion chopped
ingestion of Sport Drinks because:
1 can of artichoke hearts in water (15 oz. can) coarsely chopped
1/2c chopped black olives
1/ ﬂat leaf parsley chopped
coarse black pepper to taste
* Increased need for fuel (carbs.)
2-3 T olive oil
* Prevention of Hyponatremia
- fluid/electrolyte imbalan
- too much water
- too little sodium
1. Simmer on med heat: tuna, bay leaf, ½ of lemon juice, peppercorns
2. Cook until barely done through
3. Let tuna cool and break it up (don’t save water from cooking)
4. Mix tuna with other ingredients
5. Crisp up baguette
6. Wrap in wax paper to hold in ﬁlling
***I usually double this recipe and use the remainder on top of spinach for a salad or for yummy leftovers.
Thanks to Leni Hauer for sharing it with me!
The Board of Directors, Sponsors
and The Calendar of Upcoming Events...
Board of Directors We would like to extend a
generous thank you to our
• Kathi Best - Social Director
truly amazing sponsors!
• Kevin Best - Vice President
• Kim Ellis - Treasurer
• Greg Gallagher - Cat Walker
• Natalie Gallagher - Newsletter Director
• Ben Greenfield - Website Director
• Mark Hodgson - Team Event Director
• Sam Picicci - Uniform Director
• Jim Powers - Membership Director
• Jessi Thompson - Secretary
• Roger Thompson - President
• Scott Ward - Marketing Director
• Kirk Wood-Gaines - Mentor
July/August Calendar Races/Runs: Upcoming Events:
Training Opportunities: • July 19: Tiger Triathlon @ Colville, Clinics:
Wednesday, July 23: Nutritional
• Chelan Man Multisport Weekend Seminar at Champion Sports @
North Spokane -- @ Chelan, WA 6:30 pm!
Monday - Friday @ 5:30- am: Masters
7 • July 26 @ 10 a.m.: Tri Fusion Kids’
Swim at Whitworth College $75/month Triathlon @ Deer Lake, WA Next Membership Meeting:
Tuesday evenings: BLTs @ 5 & 6 @ • Aug. 2: Medical Lake Mini Tri @ August 20th, 2008 @ 6:30 p.m.:
rotating places around 7-Mile. Watch Medical Lake, WA General membership meeting at
the Tri Forum for details!
• Aug. 3: Troika 1/2 IM @ Medical location TBA.
Saturdays @ time TBA: Probable outside Lake, WA
bike ride meeting location & time
posted weekly on the Tri-Forum. • Aug. 9: Coeur d’Alene Olympic Tri @
Cd’A, ID Next Tri Fusion Kids Club
Mon. & Wed. evenings @ 5:30: Open Meeting:
water swim, starts at the Liberty Lake • Aug. 16: First Annual Hayden View
Village Beach. Always a variety of Triathlon @ Hayden Lake, WA Wednesday, October 9th @
swimming levels, so please feel welcome Brentwood Elementary from
to join the fun! 6:15-7:45 p.m.