Don’t Miss Out! See
page 4 for two upcoming
events that will excite &
Xterra Important Ad. Cycling &
& A Recipe, Recipe #2,
page 2 pages 8-9
page 4 page 6
A Sorta Looking BoD,
Ask the Race Review? Ahead to Sponsors,
page 5 Ironman, Calendar,
page 7 page 10
Smart Hydration for You by the Experts at PowerBar
Question: I am a 52 year old Ironman triathlete and my typical weight is 154 pounds. During a 3-hour training session I lose about 5
pounds, despite drinking 3-4 bottles of sport drink, and I feel that my performance suffers. I try to drink more but my stomach feels
full. What can I do?
PowerBar’s Answer: The first step is to know your hydration zone. You’re able to perform at your best and avoid the
adverse health effects of over-hydration and dehydration when you avoid weight gain due to excess fluid intake during
exercise, and you lose no more than 2% of your body weight due to fluid loss. At 154 pounds your hydration zone is
between 151 to 154 pounds. So, despite your best efforts to hydrate, you are dropping down to 149 pounds by the end of a
workout, which exceeds your hydration zone by 2 pounds. This degree of dehydration can cause your performance to
suffer. Realizing that it’s a challenge for you to consume fluids at a rate that keeps you in your hydration zone*, the first
suggestion is to ensure that you start each workout or competition fully hydrated. Avoid carrying fluid deficits from one
exercise session to the next by consuming enough fluids between workouts to return to your usual pre-exercise weight of
You can also train your digestive tract to increase the rate at which it absorbs fluids by gradually increasing your fluid
intake per hour during exercise. The time to do this is during training. Since you are dropping below your hydration zone by
2 pounds over a 3-hour training session, you need an additional 32 ounces of fluid over and above what you have been
consuming to stay in your hydration zone. However, it is important to gradually work up to that goal. Also, be sure to start
re-hydrating early in your training sessions and be disciplined in the volume and frequency of your fluid intake. In addition,
make certain that your sport drink is properly mixed and not overly concentrated, is a flavor you like, and is cool in
temperature as opposed to ice-cold or room temperature. All of these factors can influence the volume of fluid you
consume. Finally, keep a log of your fluid intake during training, as well as your pre- and post-exercise body weight. This
type of log can help you track the progress you are making in training your digestive tract to absorb fluid at a faster rate.
*To calculate your sweat rate and find recommended hydration requirements go to: www.powerbar.com/
XTERRA Racing - XTREME Fun You don’t dare let your mind Once I retrieved my bike, which
by Mia Bertagnolli wander or take time to admire was a good five feet lower than
the beautiful scenery, or even me down the hill, I got back on
I have been a triathlete for five drink from a water bottle, all of the saddle, finished the ride and
years. Although I love these which can result in an abrupt and started the six mile cross
events, I find myself drawn back painful end to the day! country run. Some of the run
to my roots in mountain biking. was on trails that reminded me
So on our way to Wyoming last of Qualchan, while other parts
summer, my family took a quick required scrambling up hillsides
detour so that John and I could and over giant rocks. The race
participate in the 2007 XTERRA ended back at the reservoir
Wild Horse Creek race. Just where participants had the
south of Bozeman, Montana, the choice to swim or run to the
Gallatin National Forest finish line – I ran. I was elated
provided a spectacular venue for to have completed my first
this event. XTERRA event and excited to
learn that I was second in my
At 7 am we jumped into the 55 age group. Okay, there were
degree, algae-ridden Hyalite only two of us in my age group
Canyon Reservoir, at 7000 feet that day. But it didn’t matter. I
in elevation. After surviving the was hooked!
lung-bursting 0.68 mile swim, I
hopped on my mountain bike and My husband and I have since
began a 15 mile, intense ride on completed two other XTERRAs -
single track trails and forest one in LaGrande, OR, and the
service roads. My heart other in Ogden, UT. They are
pounded in my chest as I climbed held at beautiful locations and
seemingly endless hills and you get great swag. We even got
maneuvered down steep, free lift tickets to Snow Basin
technical descents. For those of Ski Resort! XTERRA races are
About two hours into the race I
you who might be unfamiliar with challenging - they take me over
hit a big boulder in the middle of
the thrill of mountain bike an hour longer than Olympics,
the trail. The next thing I knew
racing, the mental challenge are often at high elevation, and
I became the poster child for
associated with this sport is as require constant mental
Newton’s First Law of Motion as
palpable as the physical engagement. They vary in
I did an endo off my bike and
challenge. You have to be distance and technical difficulty.
flew down a steep hill! After
constantly looking ahead, picking In fact, we had to carry our
sliding several feet on my back,
the best line and avoiding bikes over a step ladder in
I came to an abrupt stop.
unexpected surprises that lay in LaGrande and ride down a set of
Staring straight up at the
your path – like tree branches, stairs in Ogden. This is extreme
endless, blue Montana sky, I lay
streams, cows and riders who racing at its best. The smile on
there thinking, “This is the most
can’t make it up the hill and stop my face in the photo says it all.
fun I have ever had!”
right in your path.
To learn more about XTERRA,
check out the website at
Ask the Experts: Prevent Injuries What are shin splints and how can I prevent them?
Michael Ross, M.D. gives advice on safe training Also known as medial tibial stress syndrome, shin splints are
another overuse injury that affects the lower leg. Shin splints
Published Tuesday, September 9, 2008 have been cited as the most common cause of leg pain in
runners. Pain develops on the medial (inside) of the shin (tibia),
I'm a new runner and would like to increase my training usually along the lower two-thirds of the leg. At the onset of
mileage, but I've heard this can cause injuries. How can I shin splints, you may feel pain that subsides after the beginning
prevent them and what symptoms should I look out for? of exercise, only to recur after the workout.
Runners who ramp up their training too quickly are my No. 1
source of patients. Most injuries that occur in running are Shin splints can be caused by factors such as harsh running
termed "overuse" injuries, defined as repetitive damage caused surfaces, poorly cushioned footwear and training plans that
by increasing training mileage or time without allowing enough rapidly increase mileage. Anatomical variables that predispose
time for muscles to heal in between workouts. This type of an athlete to developing shin splints are strong or inflexible calf
injury can also occur when running with muscle weaknesses, muscles and excessive pronation (inward roll) of the feet.
improperly supported feet or a leg-length discrepancy.
Preseason conditioning may be the most effective measure in
To prevent overuse injuries, get the right shoes for your feet. prevention, with a focus on building a solid base of flexibility
In general, your running shoes need to do two jobs: support your and strength. Pay special attention to flexibility in the
feet and maintain alignment. While most shoes can do both, you gastrocnemius and soleus muscles in the calf. Strengthening the
may need arch support or custom-made orthotics to help ankle dorsiflexor muscles (the muscles responsible for tilting
improve your gait. the foot up at the ankle) will help to balance the muscles on the
tibia. Preventing pronation of the feet through the use of arch-
With the right shoes and a training routine to strengthen leg supporting insoles can also help.
muscles, preventing overuse injuries is easy. The key to success
is simple: Allow enough time or recovery. The old adage, "start If you start to develop this painful condition, reduce your
low, go slow" applies here. Increase your mileage by no more training mileage and intensity significantly until walking is pain-
than 10 percent a week. free. During this period, you can maintain fitness through cross
If you do ramp up your training too quickly, you risk injuring
your bones or tendons. An overuse injury of the bone results in a Running in the deep end of a pool is particularly effective
stress fracture. Overuse of the tendons is referred to as because it provides resistance without requiring your shins to
endonitis, or tendonopathy. In the early course of bear any weight. Manage the pain with an ice massage. I also
tendonopathy, pain may actually reduce with exercise. But as you recommend women take a calcium supplementation of 1,500 mg/
continue to exercise, the damage becomes more than the body day.
can repair, and you may feel pain even at rest.
After pain is gone, return to training at half the pre-injury
There are several things that you should do when you suspect volume and progress in 10 to 15 percent increases. Be sure to
you have an overuse injury: stretch, strengthen, and correct anatomical misalignments to
1. Don't ignore it. It's easy to deny you have an injury, prevent shin splints from reoccurring. If pain continues, follow
especially when you're working toward a specific goal. up with a physician.
Taking care of an overuse injury sooner allows you to miss
less training time, not more. Many overuse injuries are I am a triathlete and dread getting on my bike because of
insidious; they start as mild pain or pain after running and how sore my neck, wrists and shoulders get after a long
progress to injuries that are painful at all times. If you get ride. What can I do to reduce this soreness?
beyond the initial phase of pain, it can take a long time to
recover from the injury. Neck and back pain are a frequent complaint among cyclists.
2. Rest. You don't have to stop exercising, but you may need to Neck pain is especially common among triathletes who ride in a
switch to a form of exercise that doesn't cause pain, such deep aerodynamic tuck. The goal of this position is to make the
as cycling, swimming, core strengthening or using the back completely flat, but even with aero bars, not everyone can
elliptical trainer. Don't be afraid to take multiple days off easily achieve the proper position.
in a row until the pain decreases.
3. See a sports doc. If the pain persists or is severe, see a Please read on about this topic on the following page, page 4
physician to create an appropriate treatment plan.
Ask the Experts... (cont’d)
Attaching aero bars to an existing setup is one of the most
common mistakes made by beginning triathletes. This position
places the hip angle in an extreme bend, and forces the
elbows in front of the shoulders, requiring the neck muscles
to work especially hard to look ahead.
SAVE THE DATES!!!
Strengthening the abdominals, lower back, hamstrings and
muscles in the back of the shoulder blades should help reduce
neck pain. If this fails, find a good sports medicine doctor or
You may find the aero position still places too much pressure
on your elbows, causing neck pain, and even a regular riding
position may place too much pressure on your wrists. In this
case, you may have to revert to a more upright riding position.
Raise your handlebars and/or shorten your stem to decrease
some of the strain on your arms. Your body weight should be
distributed roughly 60 percent over the back wheel and 40
November 21, 2008
percent over the front wheel.
Where: Spokane Country Club @
2010 W. Waikiki Road
Don’t Miss Out on Some Family Fun! Time: 7:00 p.m.
We are planning our second annual
Greenbluff Family Day=> *** Tickets are now on sale,
at the September Tri Fusion
• Where to meet: Starbucks on meeting, through the
Hawthorne & Nevada October Tri Fusion meeting!
• When: Sunday, October 19th
@ 2:00 p.m. Questions? e-mail Trish at
• What to bring: Your family & some
money for the corn maze, yummy
treats, pumpkin picking & whatever
your heart desires!
Tri Not To Screw Yourself
by Ben Greenﬁeld
I woke up Saturday morning, September 6th, excited to race in the very first
triathlon I had ever completed (six years ago) - the Palouse Sprint
Triathlon. Ah...the nostalgia! But while driving to the race in Moscow,
Idaho, I accidentally “sat” on my way cool TN sunglasses and somehow popped
a screw out.
Since I didn't want to put out an eye while racing, I simply had to repair
those sunglasses! It was that, or waltz into the local 7-11 and pick up a $6 pair
of aviators. In retrospect, this may have been a better idea.
Anyways, once I arrived at the race, I borrowed one of those microscopic
Philips screwdrivers and fixed my sunglasses. For those of you familiar with
triathlons, you're always running around transition doing a million things
before the race, and I realized after fixing my sunglasses that the tiny
screwdriver was nowhere to be found.
After searching for nearly ten minutes, I finally found the transition
director and told him to keep his eyes open, because I had dropped this
teeny-tiny, deathly sharp tiny screwdriver on the ground in transition, and
I didn't want someone to puncture a foot or a tire. Those little
screwdrivers are pretty damn sharp...
...and then I migrated towards to the race start....
...but just immediately before the swim, I decided to stop and take one
...so I pulled down my shorts, and there, cradled inside my bike chamois and
directly nestled between where my precious jewels would rest, is a tiny
little deathly sharp screwdriver...
While standing, I couldn't even feel the screwdriver lying there in its
happy new home. But just imagine what could have happened when I leapt onto
my bike! As soon as that hard bike saddle hit the screwdriver resting in my
little pantaloons, there could have been some serious puncture and leakage
problems. And they don't make CO2 cartridges for fixing that.
Feeling lucky to still be in possession of two of my most cherished assets,
I moved on to the race and took first place, with a new course record by
over 90 seconds. Maybe I'm onto something. Next time I'm going to use a
by Kim Montecucco
1/2 lb. spinach (about 4 cups)
1 cup pomegranate juice
1 cup soy milk
1 cup blueberries
1 TBSN flax seed oil
All you do is blend all the above ingredients together in your blender and enjoy.
I dare ya to try this healthy refreshing breakfast or snack smoothie!
City Seeking Bike/Pedestrian Coordinator
submitted by Sheena Shadl
This article comes from the OUT THERE magazine. The city of Spokane is looking for a bicycle advocate to
put on the payroll. I thought we might have some community-minded folks out there that may have the
abilities and/or interests needed to help make Spokane a better, safer place to bike/run/walk.
On Aug. 11th, the Spokane City Council voted unanimously to fund a bicycle and pedestrian coordinator,
officially a "project employee" at the City Planner II level. The position will reportedly pay between $38,000
and $52,000 annually and is funded for the next two years only. The coordinator will work with the Bicycle
Advisory Board and city agencies, particularly the Engineering, Streets, and Planning and Public Works
Departments to expand and improve the city's bicycling infrastructure.
One goal of this position is "Bicycle Friendly Community" recognition from the League of American Bicyclists
which will likely require Sport Routes 2010 funding to pay for support and improvements. Job responsibilities
include walking and biking the city, reviewing land use plans, shepherding the Master Bike Plan to fruition,
grant writing, coordinating between and among City agencies and the public, and education and training, both
within the City bureaucracy and among the public.
Because the position is unlike anything the City has had, the hiring process must be worked out with the Civil
Service, delaying the search until a new job description and civil service test can be developed.
LOOKING AHEAD: Part 1 You should strive to: Spend time making a race plan –
Planning Your Ironman Year • Hone your skills in all three disciplines • what are you going to do in the week,
• Increase your aerobic capacity and day or hours before your race
LifeSport coach Alister Russell efficiency • What heart rate or wattage are you
shares some tips for planning! • Get strong (both general and event going to race at
specific) • when will you eat and drink
The term 'periodization' seems to lead • Get flexible • what will you pack in your special
to some confusion in the triathlon world. • Increase your lactate threshold in needs back, if anything
A number of articles have suggested each event where appropriate
that you move through the training year • Build your strengths, reduce your You should make a written plan for all of
going from slower aerobic training in the weaknesses the above. Your plan will change,
general preparation ('base') period especially on race day, but a plan that
through to faster paced work closer to You should aim to make this phase last changes is better than none
the racing season. as long as possible – ‘the longer the base
the better your race’. If you are a Divide the race into sections, even
This might work if your event is the novice, the majority of your training based on the loops for each leg of the
800m on the track, or possibly even an could be defined as base, as the aim of race. Breaking your day up like this
Olympic Distance triathlon. The your training is to develop the endurance makes it a little bit easier to work
misconception comes, I believe, from required to keep moving forward for up through – for example a one hour swim,
the fact that the original concept of to 17 hours. If you have more followed by three, two-hour bike rides,
periodization was developed around experience you will be able to add a four six-mile runs and a two-and-a-
power events and so the year was little more intensity to your training to quarter mile run sounds a little easier
divided into out-of-season conditioning help develop economy and efficiency, than an Ironman, doesn’t it?
and in-season speed and power (event while still working at the high aerobic
specific) training. The key phrase here load necessary to achieve success at You should also include mental
is 'event-specific' and is what we need Ironman racing. preparation such as visualization. You
to bear in mind when considering can visualize how you want to feel on
periodization for Ironman. Knowing not only the requirements of race day, how the swim is going to go,
the event, but also your own strengths how you are going to feel on the bike at
Athletes in sports where speed and and limiters, is key to designing an various stages and how you are going to
power are key, use shorter efforts to effective Ironman training program. cope with the inevitable tough sections
get faster through the year as the on the run. By developing your
racing season approaches. We need to Race specific training: visualization and coping strategies, your
consider what is Ironman specific Your race specific training has to whole day will be much successful.
training and how should it be planned reflect the distance you will be covering
into your training year. The year is on race day, as well as the intensity that Racing over the Ironman distance is not
divided into distinct sections and you will be racing at. Get used to moving just a physical challenge, there are a
different types of training are planned at race intensity -- remember that your number of other elements of
for each section. Each section and type ability to process fuel decreases as the preparation that must be addressed in
of training has a purpose related to the intensity of your effort increases. Your the lead up to race day.
overall goal of completing your chosen chances of having a successful day are
Ironman. dependent on your ability to refuel on To help you pull all the threads
the move, making this a key factor to together, you may want to consider
General preparation phase: your success. hiring a qualified and experienced coach.
During this training phase you should A coach can help take a lot of the
endeavor to become the best endurance You also need to be able to rehearse headache out of your preparations and
athlete you can be. other aspects of your race, such as allow you to train and race stress free!
being able to eat the appropriate amount
at the appropriate time and to monitor
your intensity. Race specific
preparation goes beyond just physical
Achieve Peak Cycling Form for Get Reacquainted With Your Shifters
Your Last Race of the Season Cycling is a highly repetitive activity with
respect to both the pedaling motion and
By Jim Rutberg the workouts you perform throughout
Triathlete magazine the year. By now, you've probably done
more long, sustained time-trial intervals
The paradox of late-season racing is than you'd care to remember, and most
this: months of long mileage, interval likely you've also settled into a
workouts and racing have given you a predictable cadence and gear selection
huge aerobic engine and unparalleled for your intervals and endurance rides.
endurance, but you're also tired and To regain your kick, break out of these
struggling to find the motivation to stay habitual cadences and work on your
focused. What you need to do is to inject pedaling agility. In this context, "agility"
some snap back into your cycling legs so refers to your ability to change pedaling
you can take advantage of your form. speed while maintaining a consistent
power output, which is an important part
Different parts of your fitness have of keeping your pace high in rolling
varying life spans. Generally speaking, terrain, on technical courses and in pack-
the higher the power range, the shorter riding situations.
its life span. Basic aerobic endurance,
which is a pretty low power range (about Of your three weekly cycling workouts,
50 to 75 percent of lactate-threshold the middle one should include variable-
power output) sticks around the longest, cadence time-trial intervals. Intensity
whereas optimal lactate-threshold power for these efforts should be just below
and the ability to repeatedly accelerate your maximum sustainable pace, about 92
above threshold typically only last four to 95 percent of time-trial heart rate or
to seven weeks. 85 to 90 percent of time-trial power
So, as the end of the season approaches,
many athletes have plenty of aerobic The unique feature of this workout is
endurance but have already seen their that you shift gears every two minutes
best high-power performances for the during a continuous 10-minute interval.
year. So, how do you put some kick back Start in the gear you would normally use
in your cycling for one last big event? for time-trial intervals, and then, two
minutes into it, shift down one cog to an
Cut Back Your Weekly Mileage easier gear for two minutes.
The early fall is a good time to take
advantage of your big aerobic base. The Shift back to your normal gear for the
work you did earlier in the year enables next two minutes, then down two cogs
you to reduce the number of cycling for the following two minutes, and then
training sessions to just three rides a finish up the final two minutes in your
week and shift their focus almost normal gear again.
entirely to regaining your high-end
power. For instance, if you normally ride a 53-
tooth chain ring in the front and a 15-
It may seem strange to go faster by tooth cog in the back (53 x 15), your
doing less, but your cycling workouts are gearing might look something like this:
going to be strenuous, and with a
season's worth of fatigue also setting in, 0 to 2 minutes: 53 x 15
few athletes have the emotional or 2 to 4 minutes: 53 x 17
physical energy left to maintain both 4 to 6 minutes: 53 x 15
high volume and high intensity. 6 to 8 minutes: 53 x 19
8 to 10 minutes: 53 x 15
Achieve Peak Cycling Form... The basic idea of Over/Under is to PROTEIN BARS
(cont’d) alternate between a sustainable pace
under lactate threshold and an If you want to make this a protein bar,
Perform three intervals, taking 10 unsustainable pace over it during each simply add 2 cups of protein powder
minutes of easy-spinning recovery after interval. You should complete three 10- and add an extra 1/2 cup of honey.
each. During each effort, your goal is to minute intervals in a workout, and the This is a good bar for straight after an
maintain a consistent pace (or power first three minutes should be completed intense workout, but it tastes like a
output if you're using a power meter) at 92 to 95 percent of time-trial heart dessert!
even as you shift gears. rate or 85 to 90 percent of time-trial
power output. Ingredients=>
Heart rate may not be a great indicator * 1 cup natural-style peanut butter
of intensity for these intervals, as it For the next two minutes, ride as quickly * 1 cup honey
responds to changes in cadence and may as you can, and then settle back to your * 3 cups dry uncooked old-fashioned
fluctuate widely as you pedal faster and original intensity level for another three oatmeal
slower. As a result, athletes training with minutes. Finish the interval with another
a heart-rate monitor will need to pay two minutes as hard as you can go. These Directions=>
more attention to maintaining a intervals are very hard, so take 12 to 15 1. Combine peanut butter and honey
consistent pace. minutes of recovery after each. in a large nonstick pot and warm up
over a low heat until runny and
Learn to Surge By incorporating these workouts into mixed.
One of the most important aspects of just one three-week training block,
cycling performance that tends to followed by a taper or recovery week, 2. Mix in the oatmeal (and protein
disappear late in the season is the ability you will see significant improvements in powder if using).
to initiate or cope with repeated surges your cycling performance. End the season
in pace and power output. on a high note, with a ripping 3. You don't want to cook it, just heat
performance on the bike, and you'll have it up enough to stir everything
You may, for instance, find you have one a great memory to see you through the together nicely.
speed right now, and it might be a pretty dark and dull days of indoor training this
fast one because of all the training winter! 4. Press into a 9x9-inch pan.
you've done, but you lack the ability to
accelerate or power up short hills. You 5. Let cool, then cut into 16 equal
can get this ability back in just a few bars.
weeks by incorporating Over/Under
intervals into your first and third ride 6. Wrap each bar in foil and store in
each week. plastic bags. - No need to refrigerate
as the ingredients are natural.
Serving Size 1 bars 52g
Recipe makes 16 bars
Total Fat 9.1g 13%
Total Carbohydrate 30.8g 10%
Dietary Fiber 2.5g 10%
Protein 6.5g 13%
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!
• Phaedra Cote - Kids Club Director
• 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
August/Sept. Calendar Races/Runs: Upcoming Events:
• Sept. 20: USAT Age Group National Clinics:
Championship at Portland, OR
Training Opportunities: Wednesday, Sept. 24th: Off-season
• Sept. 21: Kirkland Spring Tri & Nutrition Clinic at Champion
Mon-Wed-Fri @ 8:30- pm, Sat @
10 Duathlon at Kirkland, WA
5:30- am: Masters Swim at
7 Sports @ 6:30-8:00 pm!
Whitworth College, e-mail • Sept. 27: Endurance Duathlon Festival $10/Tri Fusion Members
firstname.lastname@example.org. at Pocatello, ID $15/Non-Members
Tuesday evenings: BLTs @ 5 & 6 @ • Oct. 4: Colbert Autumn Classic 1/2
rotating places around 7-Mile. Watch Marathon at Colbert, WA Next Membership Meeting:
the Tri Forum for details! • Also Oct. 4: Leavenworth Marathon & October 15th, 2008 @ 6:30 p.m.:
Saturdays @ time TBA: Probable outside 1/2 Marathon at Leavenworth, WA General membership meeting at
bike ride meeting location & time • Oct. 11: Ironman World Championship location TBA.
posted weekly on the Tri-Forum. in Kona, HI
Next Tri Fusion Kids Club Meeting:
Mon. & Wed. evenings @ 5:30: Open • Oct. 12: Spokane Marathon, 1/2
water swim, starts at the Liberty Lake Marathon and 5 Miler at Spokane, Wednesday, October 9th @
Village Beach. Always a variety of WA Brentwood Elementary from
swimming levels, so please feel welcome 6:15-7:45 p.m.
to join the fun!