August 2008 Looking to buy? Something to sell? Find the bike of your dreams or post your sale items on our Tri Forum @ Classifieds! BoD, Smart Protein, Fit Facts, Sponsors, page 2 page 6 Calendar, page 8 Three Guys’ Two Yummy Transitions, Recipes, pages 3-5 page 7 Overcoming Common Marathon Training Challenges by Chris CarmichaelA few weeks ago I received a call from when you have systemic symptoms, like a you can also use it to help heal dry andLance Armstrong. Apparently he was being fever, achy joints, or diarrhea. Generally cracked areas in between runs. If you’reinterviewed on EXTRA and his interviewer, speaking, a short cold (around 5-7 days) getting frequent blisters, the problem mayAJ Calloway, mentioned that he’s always will not hurt your overall training progress, be related to poorly-ﬁtting or worn outwanted to run a marathon. Lance told him but if you’re repeatedly coming down with shoes.he should run the 2008 New York City small illnesses, it may be a sign that theMarathon with him, and then called me to total volume or intensity of your training Challenge: Stomach ﬂuset AJ up on a training program. After program could be too aggressive. Remedy: The good news about minorbringing AJ out to Colorado Springs for intestinal bugs is that most are short-lived.some physiological testing, I can say that Challenge: Sore feet Don’t try to run through one; take a fewhis current ﬁtness is below average for a Remedy: First off, go see a physical days off until your system has returned toﬁrst-time marathoner, but that he has therapist or physician to make sure there’s normal. You’re going to feel pretty weak forenough time to make the improvements no signiﬁcant injury. Then, to keep your your ﬁrst one or two runs, so take it easy,necessary to complete the NYC Marathon ﬁtness moving forward while reducing the consume sports drinks to replenish thein four hours. However, ﬁtness isn’t his only strain on your feet, try deep-water running, ﬂuids and electrolytes you lost when youchallenge. He’s also pretty new to or aqua-jogging. Using a ﬂoatation belt,endurance running, so we’re spending you can run in the pool and get a great were sick, and you’ll be back to normalplenty of time bringing him up to speed on workout without the pounding that’s been training within a few days.the skills and techniques he’ll need to help hurting your feet.him through the next several months of Challenge: Darknesstraining. Challenge: Blisters Remedy: Busy schedules mean thatLike all athletes, runners face challenges Remedy: Leave blisters smaller than a runners often run out of daylight. Don’t letthat can prevent them from making dime alone; don’t break them. Instead,progress. Some of the most common ones protect them with moleskin. Cut a “donut this stop you. Wear reﬂective clothing, get– and their solutions – are listed below. hole” into moleskin bandage and put it an LED headlamp, and stick to terrain around the blister to reduce friction and you’re familiar with when running outdoorsChallenge: Getting a cold pain until the blister goes away. You may at night. And don’t be afraid of training on aRemedy: Be sure to stay hydrated, since need to break large blisters (or they may treadmill. Your event may be out on openyour body needs ﬂuids to help ﬁght the break on their own). In this case, keep the roads or trails, but supplementing yourillness. Take a few days off to let the cold area clean, apply antibiotic ointment, andrun its course, but it’s OK to return to change the bandage daily. To prevent outdoor training with indoor runs is betterrunning with a stuffy or runny nose, even a blisters, use an anti-chaﬁng ointment. than not running at all when it’s raining orscratchy throat. However, don’t exercise Apply it to your feet before you run, and pitch black outside. 
Best Protein Recommendations activity: 0.5-0.7 grams per 6. Eat preservative-free andby Ben Greenﬁeld pound. low-sodium deli meat, and Recommendations for athletes, prioritize grass-fedMany of us are aware of the weightlifters and very active organic beef or buffalo.beneﬁts of protein - its ability to individuals: 0.7-0.9 grams perslow release of blood sugar, pound. 7. Avoid high intake of soy, asenhance muscular recovery, assist most individuals are allergic,with weight loss, 3. Go organic on eggs, and limit even if they dont know it. Soyand perhaps most importantly, consumption to no more than has several health risks, and canmake our meals more interesting, 4 eggs a week (females) or 7 cause weight gain, especially intasty and ﬁlling! Here are several eggs a week (males). females. The best soy products torecommendations for your Modern western consume are tempeh, miso,protein intake. diet tends to load and patto. our bodies very1. Ensure that protein high with omega 6 8. Fish and seafood are high insources are lean: fatty acids from protein, but consume only inLeanest vegetable oils, moderation due to mercury andSkim milk, soy milk while providing other toxins. Twice per week forPlain, fat free yogurt, only very low maximum consumption. Sincecottage cheese intakes of omega 3 youre limiting ﬁsh, attain yourEgg whites fatty acids. Organic omega-3 fatty acids from capsulesWhite meat tuna in water eggs have a much or supplements.White meat skinless better ratio ofpoultry omega 3 fatty 9. Nuts are good protein95% lean ground beef/ acids to omega 6 sources, but the majority of nutturkey fatty acids, helping intake should be from ﬂaxseedsnon-fried ﬁsh/seafood bring you back into and walnuts, which have moretrimmed beef, pork equilibrium for favorable omega-3 to omega-6tenderloin proper formation of ratios for weight loss.beans, peas, lentils hormones and cell membranes. Do Be cautious, because nuts are very not overcook eggs, as this can calorically dense. A serving is aSecond Choice degrade the fragile proteins. small handful.2% milk And cholesterol? Consume eggs inlow-fat cheese, yogurt moderation, but realize that they 10. Limit bean and legumewhole eggs contain a high degree of lecithin, a intake, since they can have adark meat tuna in water cholesterol degrading enzyme that signiﬁcant effect on yourdark meat skinless poultry helps your body insulin levels.85% lean ground beef/turkey naturally digest the cholesterol in They should be combined withturkey bacon/sausage eggs. other protein sources, like nuts, iftrimmed pork chops/lamb they are to be the main proteinnuts/seeds/peanut butter 4. Limit intake of dairy proteins, part of your meal. as allergens, hormones, andHigh Fat/Last Choice antibiotics. 11. Limit consumption of proteinWhole milk These products from the modern from powders, drinkRegular cheese dairy industry can interfere with supplements, bars andIce cream/frozen custard your normal cellular metabolism. packaged products to 175% lean ground beef Consume non-sweetened dairy (maximum) per day.fried chicken, ﬁsh, seafood only, as opposed to "Key Lime Pie" Natural protein sources are betterbacon, sausage, bologna or "Strawberry-Banana" ﬂavored absorbed, and better for you!hotdogs, pepperoni, salami yogurt.beef or pork ribs If you need more help withuntrimmed steak 5. Limit shellﬁsh and peanut nutrition, Champions Sportsburgers w/ cheese consumption. They tend to have Medicine offers full high levels of metabolism- nutrition coaching packages, or2. Ensure adequate protein. Look decreasing toxins. single sit-down nutrition at grams of protein per consultations. Just call Ben serving on all packaged food. Greenﬁeld at 208-883-7705 for Recommendations for regular more information! 
A Study in Transitions, from three different but When it comes to mounting your bike, there’s the ﬂyingsimilar minds. One great guy at a time... mount, my mount and the standing mount. I can’t do the ﬂying mount due to the limits of my saddle clampGuy #1: Michael Bergquist and the beam strength. I choose to leave my bike in a larger gear with my shoes clipped in. This allows me toI’ll go through transitions from my point of view, then a step on with my right foot (I mount from the left). Thetop 10 (or so) list. larger gear keeps my foot from dropping quickly like it would in a low gear. Basically it serves as a foot pegTransitions are often the least of a triathlete’s while I quickly switch to my left foot and move my rightconsiderations when it comes to a race. However, foot over to the other shoe. Transitions aren’t justnothing can make as big of an impact on race day as about the time between the two timing mats. Howtransitions. An athlete’s ﬁtness is already set and few quickly you mount and get up to speed and set countsmistakes in a race stand to make us pay for an error as too. Pedal up to speed and maybe a little extra, thenmuch a transition error. Getting to a race early gives coast while putting your shoes on and pedaling up toyou plenty of time to scout out the transition, speed again, then coast again while you strap in.determine the lines of travel and put yourbike in the right rack. Typically, you want to Dismounting your bike is pretty trickyput your bike in a place that you do as little too. Unstrap as you come in, riderunning with the bike as possible, which with your feet on the shoes, thenmakes it important to understand the bike coast to the dismount line as youout/in locations. We all have strong sides, bring your leg over the bar or behindso we set up on that same side of the bike the saddle and between the frameevery time if possible, even if it means and your other leg. This will leavemoving to a slightly less advantageous you primed to literally hit the groundlocation. Keep both in mind. After getting running. It’s fast and keeps you fromyour area set up, head down to the water crashing, both good things. Doand do a dry run/walk through transition. things in T2 in an orderly fashion too.Believe me, things can look completely I rack the bike with one hand anddifferent from the other direction, especially unbuckle with the other. As I bend toafter you’re coming out dizzy from a hard put on my shoes, I let the helmet fallswim. It also helps to do your warm-up off my head. Why waste time taking itswim and follow it with a run through off. I’ll put my left shoe on, then grabtransition and onto the bike. Do a dry run my right shoe, which has my race beltfrom the bike to run. That’s typically not as in it, and start running. Whilecomplicated, but can cost you time. running, I’ll put my belt in my mouth, then try to jump and put my shoe on mid stride (in theSetting up your transition area is as important as where really important races). The race belt goes on as Iyou set up. You have to think your way through it settle into a comfortable stride. If you want a hat, thenforward and backward. You start with a clean add that to your mouth as well.transition area, but what about a place for your wetsuit,cap and goggles? When you can truly think your way When it comes to transitions, don’t do things you maythrough what happens to your spot from start to ﬁnish, not be able to do. Leaving your shoes clipped in canthe faster your transition will be. It doesn’t matter how save 3 to 5 seconds over putting shoes on in transitionclean it is, but how fast it is. Your area needs to be set (depending on the transition area, length, terrain andup to allow you to do things in a particular order. Every grade coming out of transition). If you do it poorly,extra move you make costs you time. Put your helmet then you could crash, drop a shoe and have to go back,on your bike, so you put it straight onto your head or just lose a bunch of time. I once saw a guy have hiswithout turning it over and rotating it. Have your shoes shoe spin around, which popped his bike into the airin the correct spot, so you can grab only the one you and jolt him to the side. He torked his body towant. When you’re bent over, just like an old person, compensate and ended up breaking his saddle off intry to ﬁnd something else to do while you’re down the process. End of race. Transitions are about racingthere. If you have to bend over twice when you didn’t smart. In an equidistance transition area in big/have to, then you just wasted some time. When you important races, I have had the fastest combinedpractice, you can go through it slowly to ﬁgure out the transitions for nearly a decade. I experiment a lot inmost efficient order of tasks through transition. Even if less important races, but when it counts, I bring it everyyou don’t want to race it, having great efficiency makes time. On several occasions, annihilating thetransition less stressful and more restful. competition in transition helped me win when I probably wouldn’t have otherwise. 
Michael’s Top 111. Know your transition area forward and backward for T1 and T2.2. Get there early to get a good spot and get set up with plenty of time to spare.3. Do a couple dry runs of both T1 and T2.4. Set your things out in the way you’ll need to put them on without adjusting them in transition.5. Make sure your bike is in the correct gear.6. Know how unusual transitions are run. These are ones that you have gear bags and people rack your bikes, etc.7. Have a plan and stick to it. Rehearse it as you’re coming into transition and work through it smoothly.8. Race through transition. The race isn’t over until the end of the run, so don’t take a break in transition. It won’t makemuch of a difference.9. Don’t rush your way into mistakes. Slow is smooth, smooth is fast, fast is deadly (according to the Navy Seals).10. Practice. Every extra move is extra time that you’ll have to bike or run out of someone.11. Skip any trick that you’re likely to fail at. Certain mistakes can cost you far more than saved (shoes on bike is thebiggest one). Guy #2: Ben Greenﬁeld Ben’s Top Ten Transition Tips! 10) Do: Squirt any slippery cream, vaseline, or lotion product inside your bike or run shoes, to make your feet slip n slide right in during transition. Dont (guys): Use your wifes new and expensive Pomegranate-Vanilla Body Crème. 9) Do: Let the zipper pulley string on the back of your wetsuit hang free, as its easier to grab as you run out of the swim. Dont: Grab other peoples free-hanging zipper pulley strings as you swim past them. 8) Do: Leave your bike shoes attached to your bike pedals. Dont: Leave your bike shoes attached to your bike pedals unless youve practiced a barefoot mount at least 10 times in your backyard, neighborhood park, or local golf course (not to be confused with the barefoot mount you practice in your bedroom) 7) Do: Keep your hands free by leaving your cap and goggles on until after youve removed at least the upper part of your wetsuit. Dont: Keep the goggles on the rest of the race to save time in transition and money on sunglasses. 6) Do: Run through transition prior to the race to practice spotting your bike. Dont: Hang helium balloons from your bike, paint your bike neon colors, or rip your car alarm out of your car, hang it on your bike handlebars, and activate it as you run through transition. 
Ben’s Top Ten (cont’d)5) Do: Wear your heart rate monitor, watch, and race belt under your wetsuitto save time. Dont: Wear your bike helmet under your swim cap to also savetime.4) Do: Put your sunglasses inside your helmet so you can easily locate them.Dont: Forget that you did this and put your helmet on, then run aroundtransition screaming if anyone has seen your sunglasses.3) Do: Roll your socks down so that your feet slip into them more quickly.Dont: Squirt that lotion stuff into your socks.2) Do: Test the tension on those brand new elastic shoelaces by actuallyputting your feet into your shoes before the race. Dont: Go to the medicaltent if your feet become stuck inside the elastic-equipped shoes - justremain calm and cool and pour boiling water on the shoes to stretch out theelastic laces and free your feet.1) Do: Go to that same soft, grassy golf course and practicing dismountingfrom your bike while leaving the shoes attached to the pedals. Dont: Gointo the clubhouse and complain about people shooting balls at you whileyoure trying to ride your bike, dammit. Guy # 3: Roger Thompson 1. The bike mount line doesnt mean you have to mount there exactly. Sometimes it saves time to run through the congestion and mount beyond the line. 2. Make transition decisions based on the course. For example, if the bike course takes off on a steep uphill, it might not be a good course to mount with shoes on your bike because youll want to have your feet in your shoes for a powerful upstroke. 3. Anything that can be done at speed, dont do in transition. For example, put visor/hat on while running coming out of T2 and take all gels/ﬂuids while in motion. 4. Put your sunglasses in your aero bottle straw and put them on while riding. 5. Get up to speed on bike before "doing" anything (putting feet in shoes, putting on sunglasses, taking gels/water) on the bike. Youre more stable that way. 6. Understand why youre doing what youre doing, not just because you saw someone else do it. Practice it… a lot. 7. Dont take your goggles and swim cap off until your wetsuit top is off and around your waist. Its harder to get your wetsuit off of your arm if your hand is in a ﬁst holding your swim cap and goggles, and you have one less hand to get your wetsuit off with. 8. Swim until you can feel the ground with your hands. Youre faster swimming in the water than running in it. 9. Run guiding your bike with your hand on the saddle because you run faster when your body isnt twisted to hang onto your handle bars. 10. Wear your race belt under your wetsuit if possible. 
Fit Facts for Avoiding Injuries Linda Melone, C.S. has advice on training safely Published Tuesday, August 12, 2008 Band Strength That burning knee pain you experience while running may be caused by inﬂammation of the iliotibial (IT) band, a tough tissue that runs along your outer thigh from the hip to knee. Researchers at the University of Delaware wondered what caused the inﬂammation, so they conducted gait analysis on a group of recreational female runners and followed their training for two years. Eighteen runners who had greater hip adduction (the amount the hip rolls toward the middle of the body) and internal knee rotation at the start of the study developed IT band syndrome by the end, suggesting a possible biomechanical cause for the painful condition. You can take steps to avoid developing IT band syndrome. "Exercises to strengthen the muscles around the hip help, and include lateral side walking with tubing, lateral step-ups, squats and lunges," says Irv Rubenstein, Ph.D., exercise physiologist andfounder of personal-training center S.T.E.P.S., Inc., in Nashville, Tennessee.Power OutageNo matter how hard you try, you cant force yourself to sprint at an all-out effort faster or for a longer period oftime. Within seconds, your muscles move from exertion to exhaustion, and now researchers know why. A new studyin the American Journal of Physiology reports that when your muscles are pushed past the "critical power level"--the intense level of effort you can sustain for a period of time, usually 75 to 80 percent of your maximumcapacity--they quickly become tired, and the level of phosphocreatine, an important energy source, is fastdepleted. Together, these factors force you to slow down or stop. The good news: The more ﬁt you become, thelonger you can maintain workouts at your critical power level.Milk the BeneﬁtsGetting an adequate amount of vitamin D--through dairy products, ﬁsh and even sunlight--does more thanprevent bone fractures. New studies show that intakes of 800 to 1,000 IU a day increase muscle performance andhelp prevent falls later in life. Vitamin D also helps the body absorb calcium, which can boost the density of the hipand pelvis as well as improve balance. It may also lower your risk of developing breast cancer, diabetes and heartdisease.Too Much of a Good Thing?Dehydration during a long run can be a real concern, especially in the hot summer months. But the dangers ofoverhydration, "hyponatremia," may be equally deadly. Hyponatremia occurs when excess water dilutes the sodiumin your blood, says Dr. James Muntz of The Methodist Hospital in Houston. Muntz recommends drinking no morethan one cup of water or sports drink every 20 minutes during exercise.Try This=>Triangle Pose: Start standing with your legs straight and spread wide apart. Turn your right foot 90 degrees to theright while keeping the left foot pointing forward. Place your right hand on your right shin or ankle. Roll your torsoopen, so both shoulders face forward, and raise your left arm straight over your head. Look up toward your lefthand or straight ahead if this bothers your neck. Focus on stretching your left ﬁngertips as high as you can. Take afew deep breaths, and then slowly straighten to a standing position. Repeat on the other side.*Articles submitted to Ironmanlive.com on training-related topics represent the personal opinions of the authorbased on their own experience and research. Ironmanlive.com provides these for your review and consideration, butdoes not endorse any particular recommendations of our authors. 
Delicious Granola from Michelle HuskinsonIngredients: * 5 cups whole oats * 1/ cup olive oil 4 * 3/ cup sugar free maple syrup (I like log cabin) 4 * 2 tsp. vanilla extract * 1/ cup of honey 4 * 1/2 cup pecans * 1/2 cup walnuts * 1/2 cup almonds * 1/ cup coconut 4 * 1 cup organic raisins * 1 tsp. cinnamon * 1/8 tsp nutmeg * 1/2 cup chopped dried apricots * 1/2 cup dried applesDirections:Pre-heat oven to 300 deg. In a large mixing bowl combine oats and olive oil. Mix well. Add maple syrup, vanilla, honey,cinnamon and nutmeg. Mix very well. Prepare a cookie sheet with aluminum foil and spread mixture on cookie sheet.Bake for 15 min. Keep mixing bowl available. Put together the nuts and dried fruits in bowl. Add this to the mixtureout of the oven and bake for another 15 min. Let mixture cool completely and store in an airtight container in therefrigerator.* Other things to use: dried blueberries, cherries, craisins, *If you dont add syrup use a 1/2 cup olive oil instead anduse Splenda, brown sugar (1/ cup) for a different taste* If you dont like brown sugar then use Stevia and cinnamon 4topping as the mixture comes out to cool. If you dont like the raisins or fruit cooked, add these in at the end of thesecond baking process as it cools.This is an excellent breakfast cereal and a snack. Enjoy!********************************************************************************* Rhubarb Cake from Michelle HuskinsonIngredients: 1 Betty Crocker cake mix (preferably butter brickle, but butter pecan or yellow will work, just needs to be thisspeciﬁc brand) 4 cups 1/ inch chopped rhubarb 4 1 cup heavy whipping cream (not whipped) 1 1/2 cups sugar 9 x 13 cake pan, prepared for a cakeDirections: Pre-heat oven to 350 Degrees Follow cake mix instructions per the box and pour batter into pan. Sprinkle rhubarb over batter Sprinkle sugar over batter and rhubarb Pour cream over all the cake Bake for 50 - 60 minutes, until cake is baked in middle & golden on top Serve cake warm with vanilla ice cream Yum! 
The Board of Directors, Sponsorsand 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: Training Opportunities: • Aug. 23: Apple Capitol Triathlon at Clinics: Wenatchee, WA Mon-Wed-Fri @ 8:30- pm, Sat @ 10 Wednesday, Sept. 24th: Off-season 5:30- am: Masters Swim at 7 • Aug. 24: IM Canada at Penticton, B.C. Nutrition Clinic at Champion Whitworth College, e-mail Canada Sports @ 6:30-8:00 pm! firstname.lastname@example.org. • Aug. 30: Titanium Man Oly Tri at $10/Tri Fusion Members Kennewick, WA $15/Non-Members Tuesday evenings: BLTs @ 5 & 6 @ rotating places around 7-Mile. Watch • Sept. 7: Spokefest river loop 21 miles the Tri Forum for details! Next Membership Meeting: ride at 9 am at Spokane, WA Saturdays @ time TBA: Probable outside September 17th, 2008 @ 6:30 p.m.: • Sept. 13: Grand Columbian Triathlon bike ride meeting location & time Races - IM, Half IM & Olympic at General membership meeting at posted weekly on the Tri-Forum. Grand Coulee, WA location TBA. Mon. & Wed. evenings @ 5:30: Open • Black Diamond Triathlons in Next Tri Fusion Kids Club water swim, starts at the Liberty Lake Enumclaw, WA Meeting: Village Beach. Always a variety of • Sept. 20: USAT Age Group National Wednesday, October 9th @ swimming levels, so please feel welcome Championship at Portland, OR Brentwood Elementary from to join the fun! 6:15-7:45 p.m.