JUNE 2008

                                                                                                      Welcome t...
Board Position: Clothing Director

Name: Tiffany Byrd

Related Experience: I’m a seamstress so I would like to actually ma...
Board Position: Membership Director

Name: Steve Anderson

Related Experience: Project Manager

Reason you would like to o...
Board Position: Kids Club Director

 Name: Phaedra Cote

 Related Experience: I’m already a part of the kids club committe...
Board Position: Secretary

Name: Jessi Thompson

Related Experience: I’ve served as the Secretary for Tri Fusion for the l...
Board Position: Website Director

Name: Ben Greenfield

Related Experience: Previous website director for the past two year...
Board Position: Membership Mentor

Name: Mark Hodgson

Related Experience: Previously served a two year term on Tri-Fusion...
“Fatkinson’s” to Ironmen in “09”              
       Things like the Polar Plunge,        
         To seal the deal, and...
A Well-Rounded Meal
                      From Phaedra Cote

Pineapple & Cilantro Chicken

Ingredients:
   * 6 skinless, b...
Off-Road Triathlons: Five Tips for a Faster Off-
                                                                  Increas...
Top Ten Nutrition Myths (Part I)
                                                                      Bottom Line: Load u...
The Board of Directors, Sponsors
and The Calendar of Upcoming Events...

Board of Directors                               ...
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Triathlon newsletter jam-packed with tips and tricks from http://www.tri-fusion.com, the Pacific Northwest's top triathlon club!

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Newtrifujune08x

  1. 1. JUNE 2008 Welcome to the Tri Fusion Newsletter Board of Directors Special Edition! Tiffany & Fatkinsons Off Road Tri Tricia, Phaedra & Ben & No More, Tips & Nutrition Roger, Natalie, Myths Debunked page 2 page 8 page 4 page 6 pages 10 Greg & &11 BoD, Steve Jessi & Recipe & Mark, Sponsors, & Tim, Jim, FYI’s, page 7 Calendar, page 3 page 5 page 9 page 12 MEET THE BOARD! THIS SPECIAL EDITION WILL INTRODUCE YOU TO OUR NEW BOARD OF DIRECTORS... • In addition to new applicants for our board of directors, This past month we have been receiving several of our current board of directors members re- applications for our Tri Fusion Board of Director positions, applied for the same position or applied to represent Tri because the first two-years term will be coming to an end Fusion in a different board of directors position. Those in July. While we are thrilled that several of our current members are: Roger Thompson; president, Jessi board members applied to represent Tri Fusion for another Thompson; secretary, Jim Powers; vice president term, we are also blessed to have five new faces ready for (change), Ben Greenfield; website director, Natalie the challenge! Most of this newsletter will be dedicated to Gallagher; newsletter director, Mark Hodgson; mentor introducing or re-introducing to these applicants to you. director (change), and Greg Gallagher; event director (change). • Our original board of directors from the beginning of Tri Fusion are Roger Thompson; president, Kevin Best; vice Originally, we had anticipated that we would need to president, Kim Ellis; treasurer, Jessi Thompson; hold an election at our July membership meeting. secretary, Kathi Best; social director, Mark Hodgson; However, the applications we received for board of event director, Jim Powers; membership director, Ben directors positions were uncontested, so we do not need to Greenfield; website director, Scott Ward; sponsorship vote as a general membership! We will be ready to go with director, Kirk Wood-Gaines; mentor director, Sam our newest board of directors in August, when we move Picicci; clothing director, Greg Gallagher; assistant to all, from our current board members to our new and renewed and Natalie Gallagher; newsletter director. board members. • Five different Tri Fusion members have applied to join A very big “Thank You!” must be extended to the Tri Fusion’s board of directors for the upcoming two- applicants for having the drive, energy, enthusiasm, years term and they are: Tiffany Byrd; clothing interest and genuine concern that it takes to successfully director, Tricia Cudney; social director, Steve Anderson; represent a large multisport club such as Tri Fusion! Your membership director, Tim Swanson; treasurer, and dedication to our club is immensely appreciated and Phaedra Cote; Kids Club director. valued, because we need YOU! [1]
  2. 2. Board Position: Clothing Director Name: Tiffany Byrd Related Experience: I’m a seamstress so I would like to actually make the Tri Fusion clothes myself on my loom at home. I will sing songs to the gods of speed while I work so that all of you may race faster in your new team clothing. Reason you would like to obtain the board position: My involvement in this club has done a lot for me personally, so I’d like to give back to the group. Aside from that, I think that all the hard work has been done up to now (thanks, Sam!). Time involved in multisport:___1_____ years ___8_____months Time as member of Tri Fusion: ____1____years ____2_____months Positive qualities you possess to qualify you for this position: I’m a thorough and reliable person. Since the majority of the creative work has already been done, it seems that this board position will mostly require good organization to get orders tallied and then sort and distribute the orders when they arrive. I’m also good at communicating with others which will also be necessary to field clothing questions from members, communicate with the treasurer, and with the contacts at Sugoi. I’d also like to get feedback from members about additional casual clothing they’d like to see in the Tri Fusion e-store and take the initiative to make that happen! Board Position: Social Director Name: Trish Cudney Related Experience: I have organized the Parent Volunteer Luncheon at Brentwood Elementary for the past 2 years. I have also served on the social committee there and helped with various activities throughout the year. Reason you would like to obtain the board position: This club has had a huge impact on my life and I’m looking for a way to give back. This club is full of amazing people and I think this position would allow me to get to know them even better. Time involved in multisport:___1_____ years ___8_____months Time as member of Tri Fusion: ________years ____7_____months Positive qualities you possess to qualify you for this position: I definitely have a social personality. I’m incredibly organized and responsible. I’m a hard worker, but I also like to have fun while I’m at it! [2]
  3. 3. Board Position: Membership Director Name: Steve Anderson Related Experience: Project Manager Reason you would like to obtain the board position: The experiences I have had while in Tri-Fusion have been great. I understand there is a commitment that goes above and beyond just being a member and I feel this is a task I can handle. I would enjoy working to improve the club and getting more involved is the first step. Time involved in multisport: 2 years 2 months Time as member of Tri Fusion: 1 year 1 month Positive qualities you possess to qualify you for this position: I am always willing to lend a helping hand. I am a quick and enthusiastic learner. Plus I enjoy the positive atmosphere Tri-Fusion has created. Strengths: I have ability to manage several projects at one time. I work in the design field and speak with clients on a regular basis. I am an active Tri-Fusion member. Board Position: Treasurer Name: Tim Swanson Related Experience: Current job is in EWU Financial Services, where we handle all incoming financial transactions for the university Reason you would like to obtain the board position: I love this sport and am passionate about generating more interest in the local triathlon scene. Any way I can make a positive impact to that end, I’m all for it! Time involved in multisport:____3___ years ____6___months Time as member of Tri Fusion: ___1____years ____8____months Positive qualities you possess to qualify you for this position: Cash management, receipting/depositing large amounts of public funds, MS Excel proficiency, exceptionally detail oriented. Strengths: - Positive attitude - Always willing to help out - Organized, attentive to details - Love this sport…I can’t get enough of it! [3]
  4. 4. Board Position: Kids Club Director Name: Phaedra Cote Related Experience: I’m already a part of the kids club committee as well as on the forefront- planning the kids triathlon. Not to mention, I have kids myself and they are “wanna-be triathletes”. Reason you would like to obtain the board position: I am very passionate about the sport of triathlon and even more passionate about exposing children to this life-changing sport. I believe it’s the best way for me, personally, to give back. Time involved in multisport:____2____ years ________months Time as member of Tri Fusion: ________years ______9___months Positive qualities you possess to qualify you for this position: I have already been involved on the kids-club board and have a clear idea of what it takes to organize and successfully launch the first kids club meeting. I am excited to continually improve our “Tri-Fusion Kids” experience. I think we have the perfect avenue to have a great impact on the health and well being of our young triathletes-to-be. Strengths: Enthusiastic, positive attitude, relate well with peers and children alike, a great vision for the future of our kids club as well as kids’ races, love for children & the sport of triathlon. Board Position: President Name: Roger Thompson Related Experience: President of Tri Fusion for the past 2 year Reason you would like to obtain the board position: I have enjoyed the challenges we have been faced with in getting Tri Fusion up and running. It has also been a lot of fun and rewarding working with such a dynamic Board that is always able to see the big picture even if we all have differing opinions. I still feel I have the energy and drive for another term. Time involved in multisport:__12___ years ________months Time as member of Tri Fusion: ___2__years _________months Strengths: I feel that I have a broad range of knowledge in the multisport arena. From events to sponsorships to membership, through the last 2 years I have gained a great deal of knowledge about the positive workings of this club and avoiding some pitfalls. As an athlete as well, I understand many of the needs of the members and work to maintain a balance of offerings for the elite athletes as well as the first timers. Another strength is that I know Jessi Thompson. [4]
  5. 5. Board Position: Secretary Name: Jessi Thompson Related Experience: I’ve served as the Secretary for Tri Fusion for the last two years. Reason you would like to obtain the board position: Although this position can be a lot of work at times, I am passionate about the club and its members. I love the sport and feel like the club atmosphere is an incredible support system for members at every level. I believe I get back 10 fold what I put into it! Time involved in multisport:____3___ years ____6____months Time as member of Tri Fusion: ___2____years _________months Positive qualities you possess to qualify you for this position: I am good at multi-tasking and organization which seem to be the key reasons I feel like the last 2 years have been successful for me. I’m able to plan meetings, make agendas and minutes, answer lots of emails from members, and organize things like club insurance, communication with sponsors, and help with events, etc. all at the same time. I’m also a people person and I LOVE getting to have all the contact with the members. That’s honestly my favorite part of this job! Board Position: Vice President Name: Jim Powers Related Experience: 2 years on Tri-Fusion Board as Membership Director, 5- ½ years on Spokane Guilds School Foundation Board- 4 years as VP and incoming President-elect for a 2 year term. Reason you would like to obtain the board position: After being involved in the initial start up of the club as a board member I would like to stay involved in the growth and helping with the direction of the club. Time involved in multisport:______5__ years ________months Time as member of Tri Fusion: _____1___years ___10______months Positive qualities you possess to qualify you for this position: The experience and knowledge I have gained on the Tri-Fusion Board of Directors and also on the Spokane Guilds School Foundation Board have helped me have a thorough understanding of what is expected of the position. After watching what we have achieved in a short amount of time and the people that we have formed great relationships with, I am excited to be involved in the future of the clubs direction. Strengths: Swimming, Biking , Running- well not so much swimming , but working at it! As far as the board position; -7+ years of combined experience as a board member -Passion for the sport [5]
  6. 6. Board Position: Website Director Name: Ben Greenfield Related Experience: Previous website director for the past two years. Reason you would like to obtain the board position: This is just the way I feel I can effectively contribute to Tri-Fusion team! And I’m a geek! Time involved in multisport:________6 years ________months Time as member of Tri Fusion: ______2__years _________months Positive qualities you possess to qualify you for this position: Previous experience designing and maintaining the Tri-Fusion website and maintaining several additional personal and business websites. Strengths: Basic HTML programming, web design, complete graphic design software suite which I’ve pilfered from my wife’s personal library, and a knowledge of how to run programs like forums, calendars, forms etc. Board Position: Newsletter Director Name: Natalie Gallagher Related Experience: I have been the newsletter director for Tri Fusion for the past two years. I also create weekly newsletters for Northwood’s track & field team and Northwood’s cross country team while in season. Reason you would like to obtain the board position: I have enjoyed my position as newsletter director very much and feel that I am able to contribute positively to Tri Fusion by creating and updating our newsletter. Putting together relevant, informative, interesting and professional multisport news for my fellow teammates is fun and keeps me well informed as well! Time involved in multisport:__newly - 2_ years ___6_____months Time as member of Tri Fusion: _2 _______years _________months Positive qualities you possess to qualify you for this position: I have a degree in secondary educational English. I am a published writer across different genres. I have a respectable degree of technological knowledge and I am able to use various publishing programs with ease. Strengths: I feel I am able to design and create a publication that is interesting and informative for our readers and I thoroughly enjoy my job as newsletter director for Tri Fusion and wish to continue contributing as such! [6]
  7. 7. Board Position: Membership Mentor Name: Mark Hodgson Related Experience: Previously served a two year term on Tri-Fusion Board of Directors Reason you would like to obtain the board position: I have been serving Tri Fusion since the beginning, and I would like to continue to give back by welcoming new members aboard! Time involved in multisport:3 years 6_months Time as member of Tri Fusion: 2 years _________months Positive qualities you possess to qualify you for this position: I think that I am outgoing, and very positive. The membership of tri- fusion has proven time and time again to be its greatest strength. What began as eight people sitting around a table discussing triathlon has now become a non-profit corporation with well over 100 active members. As membership mentor I would hope to continue to facilitate membership in such a way that Tri-Fusion could still grow as a club, but it could still maintain a “family” feel. Board Position: Event Director Name: Gregory Gallagher Related Experience: Co-0rganizer of the Newman Lake 25k Run. Numerous years of volunteering at run and triathlon races. 17 + years of racing. Reason you would like to obtain the board position: I feel that I have the knowledge and understanding of what a well-attended and fun race event entails. I have the vision for small and large details that are important to racers and I am able to consider all aspects of a successful racing venue. I would like to continue contributing to Tri Fusion in a way that affects a large number of our members. Time involved in multisport:__17____ years _______months Time as member of Tri Fusion: __2____years _________months Positive qualities you possess to qualify you for this position: Attention to details, ability to listen to wants/needs of our members and others, initiative to build a positive racing atmosphere! [7]
  8. 8. “Fatkinson’s” to Ironmen in “09” Things like the Polar Plunge, To seal the deal, and as a symbol by Michelle & Jay Huskinson running races like 5k’s and 10k’s. We of our commitment, I bought her the would later throw around the ideas of ‘basic” M-Dot necklace she wears daily. By February 2003, we had marathons and jokingly talked about how With the promise that; when she crosses become morbidly obese. While amazing it would be to do an Ironman. the finish line she will get the M-Dot with overweight all of our adult lives, Jay‘s But, these were never solid plans. Jay had a diamond and gold chain at the finish weight had soared above 300 pounds developed a foot injury which derailed line. We began working with our coach and Michelle’s had topped 260 pounds. exercise, caused weight gain for both of Ben Greenfield who did metabolic testing We had always thought of ourselves as us, and ultimately Jay’s weight began to and only did minor adjustments to our active people, but our lifestyle had creep up again. diet, but completely overhauled our become more and more sedentary. Food workout regimen. Two-a-day had become a major part of everything, workouts became the norm and we camping meant camping food, hiking affectionately referred to it as meant Camelbacks with snacks so on “Death by Ben” as we were sure he and so forth. As our weight continued to was trying to kill us! Last year we balloon out of control, we began to did our first ten mile run, half suffer a new onset of a variety of health marathon and most importantly, issues. Jay began developing signs and our first triathlon. This is where we symptoms of diabetes i.e; elevated blood found the “challenge and sugars and peripheral neuropathy adventure” we had been looking (painful numbness and tingling in his for. Where the prospect of Ironman toes). Michelle developed chronic fatigue became a passion and not merely a syndrome, labile moods and severe goal. Through Ben we were depression. Both of us were irritable and introduced to Tri-Fusion and got to the point where we never felt good became members in November of Fast forward to June 2007- I was and had no energy. This is a viscous 2007. We were welcomed in with open not working out regularly and we were cycle- the more depressed you get, the arms. Since working with Ben and joining unsure about what we were going to do. more you eat and ultimately the worse the club with all of the training runs and We knew we had a good plan for losing you feel. This whole scenario was making swims, Jay has dropped an additional 50 weight, but, we had no direction in terms us feel helpless as we tried diet after diet pounds and Michelle an additional 20 of working out. Basically the way we had and the only result was more weight pounds. It has been an amazing year for been doing things had become boring gain. us, both physically and emotionally. and provided no challenge or adventure. Losing weight alone was not enough, we We went to the Ironman expo for Just after Christmas 2002, Jay needed direction, a challenge and some Ironman CDA and Jay became inspired was talking to a co-worker who was just adventure to complete our lifestyle and proposed that perhaps we could do as large, but was full of energy and had transformation. Through Ben we have the Ironman in the future. Michelle hesitated begun to drop weight. This is when Jay roadmap, trouble -shooting help and only because we had planned on doing learned about Atkins-not just the through Tri-Fusion we have an amazing the Portland Marathon in ‘07 and those misconceptions everybody likes to quote. support system. But, most of all we have plans were cancelled due to a lack of He began to learn how it really worked. each other and thanks to this new training. It was at that moment that I He bought the book and spent a couple lifestyle we’ll have each other for a much realized that I had let Michelle down by of weeks trying to get Michelle to read it longer time than if we had let the not enduring to get back on track with with him and finally she did. More out of “Fatkinson’s” continue to rule our lives. the diet and exercise after my injury. I support for him then because she was took Michelle in my arms right there in interested. After reading the book, As of June ‘08 Jay is clear of all the middle of the Ironman expo and with Michelle decided to join Jay for a trial of diabetic signs and symptoms- blood tears in my eyes I apologized for letting sugars are normal and the neuropathy the Atkin’s Nutritional Plan February 16th, her down and promised her that we 2003. That was the day our lives would has completely resolved. Michelle no would do what needed to be done to do change forever. longer suffers with irritability and severe Portland Marathon. I asked her if she depression and has more energy than would commit to Ironman CDA in 2014- Over the next 10 months she knows what to do with. We are on we would be 45 then and this would Michelle would lose 90 pounds and Jay track for the Portland Marathon this year allow us the time needed to get ready. and we are signing up for Ironman CDA would lose 120 pounds. We began looking for things to do that we would 2009!! Thanks Ben! Thanks Tri-Fusion! never have conceived before. [8]
  9. 9. A Well-Rounded Meal From Phaedra Cote Pineapple & Cilantro Chicken Ingredients: * 6 skinless, boneless chicken breasts * 5 limes, juiced (approx 3/4 cup) * 1 bunch cilantro-finely chopped * 1/2 cup warmed honey * 1 Corona Beer * 1 16 oz can crushed pineapple with juice * 1 tbsp minced garlic * fresh ground salt and pepper to taste Combine all ingredients in a 13x9 baking dish, add chicken and marinade for 3-4 hours or more. Grill until done (approx 15 minutes). When serving, slice avocados and lay on top of chicken. Cilantro-lime Rice Ingredients: * 2 cups white rice (I prefer a shorter grain white rice-it makes the best sticky rice and works better for leftovers as it does not dry out) * 3 1/2 cups chicken broth * 1/2 cup fresh squeezed lime juice * 1 bunch cilantro, finely chopped * 1 tbsp minced garlic (seeing a pattern here?) * 2 tsp Tabasco brand green pepper sauce * fresh ground salt and pepper to taste Cut off top and bottom of pineapple and then cut skin off of outside. Lay pineapple down and cut into 2 inch slices. Grill 5 minutes per side. This needs no marinade. It's delicious. Throw it all together and you've got dinner! The hardest job of this whole meal is juicing the limes. It's a pain in the butt however, DO NOT use "pre-squeezed lime juice". NO NO NO. There is absolutely no comparison. What I often do is, squeeze a bunch of limes and keep the juice in the fridge. It keeps well. A green salad with a light, citrus dressing would go well with this. I'll work on that! :) FYI FYI FYI FYI FYI FYI FYI FYI FYI FYI FYI FYI FYI FYI FYI Wanted: A #2 Reminder! VOLUNTEER to Register your kids for create and maintain a Reminder! Register your the Tri Fusion Kids Club, web page devoted to the kids for the Kids Triathlon contact Tri Fusion Kids Club! Contact on July 26th @ www.tri- TByrd@mead.k12.wa.us NGallagher@mead.k12.wa.us fusion.com/kids ASAP Please! [9]
  10. 10. Off-Road Triathlons: Five Tips for a Faster Off- Increase your cadence. Road Bike Leg Because of our focus on three disciplines, triathletes have a By Nick White, CTS Pro Coach limited capacity for power production on the bike. The power available can be produced in two ways: through As the competitive pedaling at high cadence and low resistance, or in low season hits its stride cadence and high resistance. High-resistance pedaling and you find yourself means that your body recruits more fast-twitch muscle prepping for races fibers to do the work. You generate a lot of power, but these rather than another muscle fibers fatigue quickly. As endurance athletes, you training session, it’s mostly rely on slow-twitch muscle fibers that can fire important to remember repetitively and nonstop for hours, but only at lower that success in off- resistance levels that come from pedaling at a higher road triathlons isn’t cadences (90-100 rpm). By pedaling faster you’re actually completely about holding the fast-twitch muscle fibers—necessary for fitness. You’ve got to explosive power—in reserve for use on steep hills, fast have the skills to pay transitions, and the sprint to the finish. the bills, and the competitor who Practice your balancing act. produces the most Keeping the rubber side down seems to be a fairly easy and power at lactate obvious way to improve your bike split time, but the gnarly threshold doesn’t trails featured in some off-road triathlons, make it easier always reach the finish said than done. Improving your balance on the bike is a line first. In off-road function of being comfortable moving around the cockpit of triathlons, dexterity, skill, balance, and experience combine your bike. Sliding up to the nose of the saddle and putting with fitness and endurance to produce a much different set your weight over the handlebars (great for steep climbing), of challenges than you experience during a classic road sliding off the back of the saddle to keep your weight back triathlon. It’s often the competitors who run and ride on descents, and leaning the bike to the right or the left smarter races that end up standing on the podium. while keeping your body vertical are all skills that you’ll Fortunately for you, you can still learn how to race need to maneuver your bike while out on a technical race intelligently and limit wasted time and effort. And the course. To practice, simply go to a grassy field and ride biggest gains in your racing IQ come from the skills you can around at super slow speeds, holding a line through a turn, develop for the mountain bike leg. Take some time to and eventually riding in a tight circle as slow as you possibly practice the following tips and then execute them on the can to mimic a narrow switchback turn. The slower you can mountain-bike leg of the race. Done right, these small tips ride without falling, the better your bike balance and the could shave minutes off your bike split time and deliver you faster you can ride over rough terrain. to the run with fresher legs. Get on a road bike. Don’t kill the momentum. Technique on the mountain bike is a huge component in Use the brakes sparingly and efficiently in order to maintain maintaining speed during an off-road triathlon, but you still your forward motion. Control your speed into turns rather have to be a strong rider. Due to the very nature of than pedaling hard right up to them and then braking hard. mountain biking with You want to conserve as much of your momentum as its uneven terrain, it’s possible, but when you brake hard into a turn you often hard to produce the come to something close to a complete stop. This means long and steady you’ll have to use a tremendous amount of power to get efforts necessary to back up to speed as you exit. And try to keep your wheels boost your aerobic rolling through the turn; power-sliding is not only bad for capacity. For that, it’s the trail, but it burns off more speed than you think. best to hop on your road bike when your Pick a quick line. training schedule calls There are usually more tight turns during the bike section of for intervals lasting an off-road race than your typical road triathlon. Poor lines several minutes or are slow lines, and seconds add up to several minutes when more. you make bad choices on a technical course. For downhill switchbacks, you’ll want to enter the turn wide, cut to inside of the turn at its apex, and exit wide. On uphill switchbacks, start wide and steer your front wheel through the outside of the turn. And on bends that are 90-degrees or shallower, keep a light grip on the brakes and be nimble over the bike; you’ll be surprised how much speed you can carry through these turns. [10]
  11. 11. Top Ten Nutrition Myths (Part I) Bottom Line: Load up on nature's heart-healthy foods--whole By Jill Weisenberger exposes some grains, fruits, vegetables, legumes, nuts and seeds--to avoid long standing nutrition myths artery-cloggers. And read a product's nutrition panel carefully. Published Tuesday, May 27, 2008, @ www.ironman.com Myth #4: Eating fish is the best way to get heart-healthy omega-3 fats. Myth #1: Eating late at night will make you fat. Fact: The omega-3 family is credited with myriad health Fact: Calories are calories--no matter what time they're eaten. benefits, ranging from promoting brain development in infants There is no magic hour in which your body decides that to improving cognitive function in the elderly, but it is perhaps incoming calories must be stored as fat. If you routinely most recognized for its role in shielding the heart from overindulge after dinner, it's the overindulging that's disease. Fish and marine-based supplements are the only sabotaging your weight-control efforts, not the hour on the ways to get EPA and DHA, two important omega-3 fatty acids. clock. For some people, the "no calories after 8 p.m." rule is an However, walnuts, flaxseed, canola oil, soybeans and some effective diet strategy because it means they take in fewer other plant foods offer ALA, a third omega-3 fatty acid. You calories and less saturated fat over the course of a day. But need all three types of omega-3 fats for optimal health. Plant- what if dinner is late or you're hungry before bed? By all based omega-3 fatty acids offer distinct benefits you won't get means, eat. Feed and fuel your body. No harm is done if you're from fish. Without ALA, you'd have scaly skin and problems balancing your calories over the day and not scarfing down with hair growth and wound healing. There is even evidence junk food. Finally, if you train in the evening, eating at night is that diets rich in ALA decrease the risk of fatal ischemic heart not optional: You must to replace the nutrients you've just lost. disease (the result of narrowing or hardening of the arteries, Depending on the activity, you'll need water, electrolytes, which impedes blood flow). carbohydrates and protein. Fish or marine-based fatty acids, EPA and DHA, are Bottom Line: What you eat--and how much--is far more recommended by many organizations, including the American important than when you eat it. But do make a point to spread Heart Association, to decrease the risk of cardiovascular your food intake out over the day to sustain your energy. disease because of their strong triglyceride-lowering effect, says Penny Kris-Etherton Ph.D., R.D., professor of nutrition at Myth #2: Eating extra protein builds muscle. Pennsylvania State University. In addition, it appears that the Fact: "To build muscle, you must have three key components: marine-based omega-3 fats are especially important in aiding adequate calories, a good intake of protein and a good cognition. strength program," says registered dietitian and American "Based on the evidence we have at this point, I recommend Dietetic Association spokesperson Roberta Anding, a certified that people include all omega-3 fatty acids in their diets," says specialist in sports dietetics. Without enough calories, "some Kris-Etherton. of the dietary protein will be used as an energy source." Likewise, protein intake beyond your needs will either be Bottom Line: For optimal health, include both fish- and plant- stored as fat or burned for energy. based omega-3 sources in your diet. The timing of your protein is important. "After resistance training, consuming a source of protein, such as whey, along Myth #5: Athletes don't get osteoporosis. with some carbohydrate has been shown to build muscle," Fact: "Your sport may determine your risk for osteoporosis," Anding adds. says registered dietitian and certified personal trainer Cathy Leman, owner of NutriFit, a nutrition and fitness consulting Bottom Line: To build muscle, you need to eat a healthy diet, company in the Chicago area. Osteopenia--low bone mass, which includes a normal amount of protein, and strength train which precedes osteoporosis--is fairly prevalent among regularly. women who participate in sports that place a significant emphasis on low body weight, such as gymnastics and dance, Myth #3: Cholesterol-free foods are heart-healthy. Leman says. When female athletes over-exercise and limit Fact: While it's a good idea to limit egg yolks, whole milk, liver their calorie intake, they frequently lose their menstrual cycle. and other high-cholesterol foods, it's just not that simple, says When these three things occur together--called the female Dina Kimmel, New Jersey-based registered dietitian and athlete triad-- women are at a high risk of developing nutrition counselor. Even more detrimental to your blood- osteoporosis and calcium won't do any good, says registered cholesterol levels are the amounts of saturated and trans fats you eat. There are plenty of supermarket shelves that contain dietitian Lisa Dorfman, certified specialist in sports dietetics. no cholesterol, but are rife with artery-clogging saturated and The triad has been reported to occur in 12 to 15 percent of trans fats. Scrutinize the nutrition facts panel carefully to see elite athletes and at least 5 percent of normally active females. what's in your cholesterol-free margarine, shortening, cookies Although both running and strength training decrease the or crackers. Chances are good that they're loaded with either chance of osteoporosis, they won't protect against the disease saturated or trans fats, or both. The FDA allows a product to if the triad occurs. Also, there are many nutrients beyond claim cholesterol-free on its label if there are no more than 2 calcium important to bone health including vitamin D, vitamin milligrams cholesterol and 2 grams saturated fat per serving, K and magnesium. but there's no limit on trans fat. And your portion may be bigger than the listed serving size, so your meal could be Please look for Part II of this article, including the last five serving up a not-so-healthy dose of fats. nutrition myths, in the next newsletter edition! [11]
  12. 12. 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 - Exotic Dancer • 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 Director June/July Calendar Races/Runs=> Upcoming Events=> Training Opportunities=> Clinics: • June 21: Trailblazer Sprint at 1 pm Wednesday, July 23: Nutritional at Medical Lake, WA Seminar at Champion Sports @ North Spokane -- • June 22: Ironman Coeur d’ Alene!!! at 6:30 pm! Monday - Friday @ 5:30- am: Masters 7 Cd’A, Idaho @ 7 am. Swim at Whitworth College $75/month Next Membership Meeting: • June 29: Plunge, Pedal & Plod Sprint Tuesday evenings: BLTs @ 5 & 6 @ at Witter Pool, Spokane, WA July 16th, 2008 @ 6:30 p.m.: rotating places around 7-Mile. Watch • July 4: Firecracker Triathlon (Sprint) General membership meeting at the Tri Forum for details! at Elma, WA location TBA. Saturdays @ time TBA: Probable outside bike ride meeting location & time • July 6: Lake Stevens 70.3 at Lake posted weekly on the Tri-Forum. Stevens, WA Next Tri Fusion Kids Club Mon. & Wed. evenings @ 5:30: Open • July 13: Valley Girl all women’s Meeting: water swim, starts at the Liberty Lake triathlon at Liberty Lake, WA Village Beach. Always a variety of Wednesday, July 9th @ Brentwood swimming levels, so please feel welcome Elementary from 6:15-7:45 p.m. to join the fun! [12]

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