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January 2010 Multisport Community Skate Night!! Bring friends and family to the RFP Ice Palace on 1-31-10, @ 4:30-6:30 pm, see back for details. Indoor Smart Healthy/ F and F Intervals, Weight Loss, Hearty Recipe, Skating Flyer, page 3 pages 6-8 page 10 page 12 Maximizing Witty BoD, Training Time & Hot Topic, Quotes from Sponsors, Gain, Calendar, page 2 Slowtwitch pages 4-5 page 11 page 9Winter Riding: Spinning or Trainers? The spin bikes are different than your normal road or tri bikes, however, and the body position and the pedal stroke with a flyby Jessi Thompson wheel are not an exact replication of riding a “real” bike. The hamstrings work harder in spinning due to the weighted flyA couple of years ago, I wondered whether spinning or riding my wheel whereas the drive train on your bike requires more workown bike on a trainer was better use of my time and energy from your hip flexors and quadriceps. Some spinning bikes haveduring the foundation period of my triathlon training. It seems freewheels which would alleviate that difference, but not thelike spinning is a more challenging workout, but I’m not confident majority. The high intensity spinning workouts can also conflictabout the way the spinning transfers to riding on the road. So I with the foundational period where intensity is not the main goalfinally did a little research on-line as well as consulted with of training – not many triathletes are interested in peaking insome of the knowledgeable and experienced members in our club the early spring. Usually the higher cadence of spinning,and a personal trainer. however, is more advantageous to triathletes than some of the “gear mashing” that people tend to do while riding their bikes onThe bottom line in almost every article I read and with everyone trainers.I talked to, was that doing either workout is obviously 100%better than doing nothing at all. So obviously, motivation to From all the data I gathered, it seems like the best scenario forexercise is a key factor in deciding whether spinning or riding on the foundation period would be to be on your bike on a trainera trainer is best for you. So, motivation aside, I was interested for the majority of your rides. It is important, however, to bein finding out the physiological benefits to see if I should be intentional about keeping a higher cadence (optimal is betweenfocusing more of my time spinning or on a trainer… or both. 85-100). You can monitor this with a cadence meter (Fitness Fanatics $40).The benefit of spinning is a potentially more intense aerobicworkout because you generally have a higher cadence and are With help and input from: Roger Thompson, Kirk Wood-Gaines,involved in more interval work depending on the routine that Brian Roberts, and Martin Scatesyour instructor provides. It can also be more mentallymotivating to push yourself when you’re riding in the roompacked with folks, dim lights, blaring music and the instructorcheering you on. 
Hot Topics in Nutrition: Push the Fruits and VegetablesBy: Jenna A. Bell-Wilson, PhD, RDYou’ve read about foods that offer more than just the energy you need to get througha training session; some foods even have protective health benefits. Foods withphytochemicals are high on the list of foods that offer health benefits. Are theylikely to enhance your performance? Probably not, but they could help you stay healthyand lower your risk of disease — and that helps your performance in life.PhytochemicalsPhytochemicals, pronounced "fight-o-chemicals,” occur naturally in plant foods. Theyare nonnutritive plant chemicals that contain protective, disease-preventing compounds.You can find phytochemicals in all sorts of plant foods, from garlic to berries to everything in between. These “extra”food components found in your fruits and vegetables offer antioxidant benefits, as well as other disease-protectingqualities that make them essential to your diet. Research has consistently shown that diets high in fruits andvegetables help reduce the risk of cancer, heart disease, and other chronic ailments that affect so many people. Notonly do fruits and veggies offer phytochemicals,such as antioxidants, they also provide vitamins, minerals, and fiber.And their great taste, high nutrition, easy portability, and refreshing qualities make them perfect for the activeindividual.Tips to increase your phytochemical intake (a.k.a fruits and vegetables): * Add them to your grocery list and make them part of your routine. It’s tough to eat them if you don’t have them! o Keep whole fruit in your work area o Have canned fruit as a snack o Start every meal with a piece of fresh fruit * Make it easy on yourself: Buy vegetables and fruit pre-cut, or do it yourself and store them in containers in yourfridge for an easy-to-grab snack * See how many fruits and vegetables you can sneak into a meal. Sit down for a chicken breast and challenge yourselfto see how many veggies you can enjoy with it * Add them to all your recipes; for example, soups demand vegetables, so add all sorts. * Top your pizza with vegetables * Add green peppers, tomatoes, onions, and spinach to a bagel with cheese * Start the day with a veggie omelet of asparagus, onions, tomatoes, spinach, and feta * Stuff anything: Mix brown rice with your favorite veggies and stuff them into a green pepper, cabbage roll, or atomato * Create an easy vegetable pot pie * Grill vegetables for a barbecue * Toss a hefty salad * Mac and cheese: macaroni, tomatoes, zucchini, peas, and cheese * Puree a red pepper and carrot soup * Have a frozen fruit smoothie any time of day * Add frozen berries and peaches to frozen yogurt * Add mangoes or pineapple to your pizza * Slice apples or add cranberries to your chicken salad * Add sliced fruit to cereal* Top a spinach salad with fresh fruit, like strawberries or pears* Use a non-fat or low-fat fruity salad dressing, like huckleberry balsamic 
Indoor Bike Intervals • Rating of Perceived Exertion (RPE) onfrom Joe Friel’s Blog a 1 (low) to 10 (high) scale Threshold intervals • Heart Rate Purpose: Improve ability to process and (HR) using remove acid build up and lift lactate the system threshold as a percentage of aerobic found in my capacity Training Bible RPE: 7 books and HR Zone: 4-5a Total Heart Power Zone: 4 Rate Training Pace Zone: 4-5a book. Workout: 3 x 6 minutes with 2 minute • Power zones easy recoveries are from Comments: Cadence at comfortable Coggan’s level. May be done on a ‘hill.’ system (Training and Anaerobic endurance intervals Racing With a Purpose: Improve aerobic capacity Power Meter) RPE: 8-9 • Pace zones HR Zone: 5b for running Power Zone: 5-6 are found in my Triathlete’s Training Pace Zone: 5b Someone asked me recently what Bible book Workout: 5 x3 minutes with 3 minuteintervals could be done on an indoor easy recoveriestrainer or treadmill to alleviate some of Note that the number of intervals and Comments: Keep cadence comfortablythe boredom. Of course, what you do in the duration of the intervals is not high, focus on techniquetraining is more closely tied to your carved in stone. These may be changedperiodization, i.e., time until your first either way to accommodate an athlete Speed skills intervalsA-priority race of the season, than to who is highly experienced or a novice. Purpose: Improve economyyour level of boredom. For example, They are a starting point for someone RPE: 8-9some athletes, I know, are doing the who is moderately fit for this time of HR Zone: not applicableValley of the Sun bike stage race next year. Power Zone: not applicablemonth in Phoenix. If that’s an A race Pace Zone: not applicablefor you then higher intensity efforts WORKOUTS Workout: 6-8 x 20 seconds with 90are appropriate. But if your A race isn’t Aerobic endurance intervals seconds of easy spin/walk recoveriesfor a few months then lower intensity Purpose: Improve cardiovascular system between intervalsefforts are appropriate. Assuming you RPE: 4-5 Comments: Focus is entirely on oneknow what you should be working on in HR Zone: 2 single aspect of technique such as runtraining right now, here are some Power Zone: 2 foot strike or pedaling through 12workouts that may be done indoors – or Pace Zone: 2 o’clock position. Movement is fast atoutdoors for that matter, also. (If Workout: 3 x 20 minutes with 5 minute high cadence.unsure of what you should be doing easy recoveriesconsult my Training Bible books – Comments: Keep cadence comfortably Anaerobic capacity intervalsChapter 6.) high. Purpose: Improve power RPE: 10Before each of the sessions described Tempo intervals HR Zone: not applicablebelow warm-up by gradually increasing Purpose: Improve muscular endurance Power Zone: 7the intensity. The more intense the RPE: 6 Pace Zone: 5cintervals, the longer the warm-up. HR Zone: 3 Workout: 3 sets of 3 x 12 revolutionsCool down after each interval session. Power Zone: 3 (count right foot 12 times) with 3 Pace Zone: 3 minute easy recoveries betweenThe intensity of these intervals is Workout: 3 x 10 minutes with 3 minute intervals and 6 minutes between setsbased on the following. Pick the one easy recoveries Comments: These are essentiallythat suits you best… Comments: Cadence slightly lower than sprints. Form must be perfect or injury normal or 2% uphill on a treadmill. is possible. 
Chuckie V: Nutcrackerfrom Chuckie V.’s Blog What weve done with her riding is simply throw out all the "junk mileage" and focus on "quality" efforts. Essentially, thisOne of the primary goals for any multisport coach, whether he is the exact opposite of what shes doing in the pool! Last yearor she guides pros or age-groupers (or, ahem, both), is to at this time Angela was riding more than twice as much as shemaximize the training time available. In Dead Poets lingo: to currently is, roughly seven hours a week. But yet each time Imake the most of time. This, of course, is especially important run one of my little measurement tests on her, her fitness hasfor the working triathlete, as its tacitly understood that his remained the same as it was back then; this is an improvementor her available training time is restricted by the realities of in that weve done less and maintained more. Ideally, wed liketheir life. to build her cycling fitness, rather than just preserve it, but in order to give her swimming the jumpstart it so desperately needs, theres no other way…something has to give and it aintWith professional athletes its generally pretty easy to gonna be the clock. In this case, that something has been heroverride any errors in training by simply adding cycling volume. There just arent enough hours in the day!more training volume! After two and a halfdecades in endurance sports I can vouch that Thankfully, unlike so many other athletes, Angela is notthis line of attack by and large works, silly as hung up on training numbers, whether theyre big orit may sound. Two wrongs do make a right! small, impressive or not. The only numbers she seems toWhen in doubt, pile it on! Turn up the volume fixate over is that of where she places on race day.dude! Or, as good ol Oscar Wilde quipped, Its up to me to get her to achieve those numbers and"Moderation is a fatal thing. Nothing succeeds in doing so, it means (me) having to pay attention to thelike excess." This is one of the benefits of other numbers en route…those that matter anyway.being a pro, and one that the age-group Heres a little math equation for you obsessive-athlete can only imagine. (Let us please compulsive types: big training weeks add up to nothingdisregard that the average pro triathletes if you havent improved when it counts. And so the goalincome is scarcely a fraction of what the then is to teach her how these numbers in trainingaverage triathletes is!) relate to race day numbers, to improve her confidence when test time comes.Lately Ive had Angela train a lot in the pool, in hopes shemight ultimately get so sick of swimming that she does so Test time is race day, the final exam.swiftly enough to get the workouts over with a little quicker. All else is just a quiz.By "a lot" I mean A LOT. Loudon Wainwright III would be Quizzes must prepare you for the final exam.proud. Michael Phelps coach, Bob Bowman, would be proud.Shes done more swimming in December than most pro Quickly, some key things regarding these quizzes…triathletes will do throughout the entire winter. Maybe evenmore than Phelps himself, the slacker. The desired gains are These quizzes (i.e., field tests) need to be equivalent to, or atalso coming, thankfully, or else Id be concerned about losing least comparable to, the demands youll face on race day, orthe massive paycheck she hands me at the end of each month. else they have little relevance as to how youll perform. Ill be the first to admit that an elevated FTP (functional threshold(In truth, I operate on a percentage of race income, so when power) is nice to have, but does it relate to a five and a halfshe wins, I win. The pros I guide know I have a vested hour Ironman ride? Um. Unfortunately no, not really. Realinterest...Cha-ching. I fully expect Angela to win one or two improvement is measured in relationship to your goals. It is70.3s this coming year, while Heather should win at least one also measured with precision and in precise manners, not inmore Ironman, if not two. Trevor aint far from some big unrelated tests and certainly not in the ambiguous "I feelvictories either. You other pros, take note. Or sign on.) fitter" manner that we so often hear athlete-ignoramuses touting. Look, Jocko. It aint good enough to feel fitter; youBut heres whats interesting, getting back to the maximizing need to be fitter. And while racing itself is quite subjectivetime theme for a minute: Angs bike riding has also improved (i.e., you cannot control the variables: namely Ma Nature andand yet shes barely ridden much at all. your competitors) its the raison dêtre of why we train--the final exam. The goal, of course, is to pass the final exam, as graded by you and only you. 
Nutcracker (cont’d) when hard is hard enough and when hard enough is too hard. Design your quizzes to help you identify this. And yes, theseOkay, back to my original thought…maximizing time. training tests should almost always show progress.The key thing when attempting to maximize the limited Then theres the third and final aspect. Do your workoutsresource we call time is in knowing that what you do have time relate to your goal event? And how closely do they relate? Arefor is working. Thus, you need to measure your training they too short to allow you to succeed in your final exam,response to the workloads you (or your coach) set forth. If therefore only leaving you asking more questions? Are theythe desired response isnt occurring, something within that too hard? Are they too easy? Essentially, you race the way youtightly squeezed framework has to change. And since this prepare (i.e., train) and if your homework doesnt relate tosomething is limited by time in which to achieve it, youll need your racing, theres little point in taking that final exam, thatto look into a few other things. These are… is unless you take pleasure in failing final exams! This, by the way, comes from a guy who has failed plenty of them. No,1) The interrelationship of your workouts (i.e., their order) really.2) The intensity of your workouts3) The relationship they have to your final exam So, all said, if you want to pass your final exam in flying colors (and not just with puke, piss and poop flying from you),The first factor is to be sure your workouts are placed in an training must closely relate to racing and it must be measuredorder that allows you to get the most of out each one. This is with this relationship in mind. If time restrictions dont allowbased on The Science of You and Your Life but is very much an you to train the way you hope to race (and lets face it: anart. For example, youll have to figure out whether two intense Ironman takes much longer than it should and hardly allowsrides in a row are sensible or whether youre better off for the ideal training situation, whether you have all day toseparating them with a swim or run workout between. This is train or not!) you have to manipulate your existing timeever-changing, of course, and the possibilities are virtually accordingly. While a ten-hour training week pretty muchendless; it can take years to come to a practical conclusion, assures you that an Ironman will be a tough nut to crack, soand by then youve probably aged up to a more competitive too does a thirty-five hour training week, at least when doingage-group, one with Joe Bonness in it. (All I can say is good your best (i.e., passing the exam) is concerned. Generallyluck.) speaking, youll come closer to doing your best in an Ironman the more you train, but it only really gets tougher and tougherIve found that most triathletes (and this probably includes to do, the faster youve gone.you too, tough guy) respond best by spacing harder runs apartby about 4-5 days, while harder rides are best spaced out by I guess the point here, really, is that our final exam is oneabout 2-3 days. (He said spaced out!) Harder swimming can tough nut to crack. And thats exactly why we nutty folks loveoccur almost every day or every other day. This may mean one it. Now get your nutcrackers out and get crackin. For youhard run each week, two harder rides, and three harder pros: eliminate the excess. For you age-groupers: add more ofswims. Once you think youve figured out this puzzle, dont it! For Joe Bonness: you da man.stop trying to solve it! Keep repeating it while attempting tomake minor improvements. Basically, this means finding aweekly schedule that works and then sticking to it, whetherthat "week" is 7 days or 10 days or whatever. Alter it when itno longer works and dont worry about all the mumbo jumboabout periodization and all that. Periodization is for pros,really. But more about that some other time.Secondly, the intensity of your workouts has a HUGE effecton your resulting performance. Its been proven time andagain in laboratories around the world that the greatest gainsin training are had in going harder. But theres a point wheregoing harder is quite simply having gone too hard. If yourechronically injured or sick or unmotivated your version ofharder probably needs to change. Just as more quantity isntnecessarily better, neither is more harder! Be sure you know 
Weight Loss for AthletesBy: Christopher D. Jensen, PhD, MPH, RD The time to implement your weight loss regimen is during the off-season, when training demands are less and you’re not For a number of sports, losing weight, and in particular, competing. Take the first 4 weeks at the end of the seasonreducing body fat, can mean the difference between finishing in simply to recover and take a breather from the rigors andthe middle of the pack and standing on the podium. Dropping a stressors of training and competing. You can focus on losingfew pounds may confer an advantage, because it increases your weight after this much-needed period of rest. In-season is notpower-to-weight ratio, a term that describes the amount of the time to drop the weight, because the combination ofpower you’re able to generate relative to the pounds you’re strenuous training and cutting calories is bad for performancepacking. For a Tour de France cyclist on a mountain stage in the and bad for your health. When you’re not meeting your energyAlps, having the same or more muscle power while carrying less needs, you’re also not getting sufficient carbohydrates tobody weight means faster ascents. For runners, every pound restore glycogen fuel reserves on a daily basis. This can lead tothat you’re not schlepping around a track or course has a chronic fatigue, poor training sessions, and a decline inpositive impact on pace. Other athletes wish to lose weight to performance. Too few calories combined with a tough trainingcompete in a specific weight class or because appearance is an schedule also can impair your immune system and leave you moreimportant element of their sport. vulnerable to colds. Losing weight is tough enough on the body, so do it during the off-season.The benefits of shedding a few pounds of body fat arecertainly enticing on paper, but anyone who has tried to lose Lose the fat, keep the leanweight knows it’s not an easy task. If you take the wrong When losing weight, you’ll want to trim fat — not muscle. Mostapproach, your performance may suffer, you may get sick more of the time, when you lose weight, only a portion of it is actualfrequently, and the scale may not budge, despite all of your fat loss. But you also lose muscle mass. This highlights thesacrificing. concept of power-to-weight ratio again: Your big-picture goal is to return next season lighter in weight, while maintaining orThis article gives you the inside skinny on how athletes can best even gaining in power and strength. To do this, you’ll want tolose weight. It covers when it’s best to begin a weight loss maintain your muscle mass as much as possible while you trimregimen during your training cycle, what approaches to weight the body fat.loss work most effectively and why, and practical strategies andtips that can make the whole process less arduous and more Simple strategies for controlling caloriessuccessful. As a seasoned athlete, the aerobic training and the resistance exercise components of your weight loss plan probably won’t beLet’s acknowledge the obvious hard to manage. But how do you cut back on calories? TheIf losing weight was easy, two-thirds of Americans wouldn’t be following are strategies that, if followed, will make it easier forwalking around today overweight or obese. So right up front, you to successfully achieve the 500–750 calorie deficit eachlet’s face facts: There is no magic bullet, no wonder drug, and day:no fad diet that will melt away the pounds or effortlessly trimbody fat. * Don’t skip meals — break the fast A common mistake when trying to control calorie intake is toWeight loss is about calories. If you consume more calories skip meals, especially breakfast. The problem with skippingthan you expend on a daily basis, you gain weight. If the calories meals is that we humans are pretty good at adapting to acoming in balance with the calories you’re burning, your weight shortage of food. If your body senses that calories are in shortis stable. And if the calories you take in add up to less than supply because of hours of fasting, it readily adapts by reducingwhat you burn, you lose weight. So if weight loss is on your to- your metabolic rate. So, you’re thinking that you’re melting thedo list, the latter scenario is where you want to be. fat away by going hungry, when in fact your body is trying to protect you by slowing down the rate it burns calories.Timing is importantFrom the rate of weight loss you can reasonably expect within a Don’t skimp on proteincertain period to the best time during your training cycle to Don’t cut your protein intake while you’re cutting calories. Youimplement a weight loss regimen, timing is key. need protein to maintain your muscle mass, and for someA realistic goal is to lose about 1 lb (0.45 kg) of body weight per individuals, protein foods are particularly satiating. Make sureweek. To achieve this, you’ll need a calorie deficit or shortage to consume in the range of about 0.7–0.9 g protein per lb bodyof about 500–750 calories every day. If you want to drop 5 lbs weight (1.5–2.0 g protein per kg) daily. For a 150-lb (68-kg)(2.3 kg), plan on taking about 5 weeks to pull it off. For an 8-lb individual, that equates to about 105–135 g protein per day.(3.6-kg) weight loss, plan on about 8 weeks. 
Weight Loss (cont’d) It packs a 530-calorie punch! Cut out the whipped cream, request the light version made with nonfat milk, and downsizeForgo full-fat dairy foods to the 16-oz (475-ml) medium-size option instead.We all agree that creamy, full-fat dairy products taste good,but if you have pounds to lose, you can’t afford this fat You’ll still get plenty of yummy at just 180 calories. And if youextravagance. Choose low-fat or nonfat dairy foods instead of select the 12-oz (360-ml) serving, your payload is just 140full-fat versions. This applies to milk, cheese, yogurt, ice calories. That’s a savings of 390 calories right there!cream, cottage cheese, and sour cream. Why pick on fat? If you enjoy a glass of wine, a cold beer, or a cocktail, youBecause it has over twice as many calories as the equivalent need to account for these calories, too. An 8-oz (240-ml) glassamount of carbs or protein. So more fat means more calories. of white wine has about 170 calories and red has about 210Consider an 8-oz (240-ml) glass of milk. If it’s whole milk, it calories. A 12-oz (360-ml) beer has about 155 calories, and ahas about 150 calories and 9 grams of fat. The same serving of 12-oz (360-ml) light beer has about 110 calories. A 6-oz (175-1% low-fat milk has only about 100 calories and about 2.5 ml) margarita weighs in at about 265 calories.grams of fat. Nonfat milk only has about 80 calories. And whenit comes to dairy snacks and desserts like yogurt and ice Eat foods that fill you up, not outcream, lower fat and light versions today are often just as Starting a meal with a bowl of soup, a salad, or a small plate oftasty, and they can save you major calories. steamed or fresh vegetables helps take the edge off of your hunger pangs. People who follow this type of dietary patternGet it on the side feel satisfied at the end of a meal while consuming fewer totalFat calories can quickly add up, so be mindful of sauces, calories. Adding broccoli, carrots, tomatoes, or beans to stews,gravies, and dressings that are fat-based. Ask for these on pasta dishes, or chili is also effective. We are creatures ofthe side. That way, you can choose how much you consume. habit. We tend to dish out a set portion size. So if your portion includes lower-calorie, higher-fiber ingredients likeDon’t drink your calories vegetables or beans, you end up with fewer total caloriesA 12-oz (360-ml) regular soft drink weighs in at about 150 consumed.calories. The 20-oz (590-ml) size has 250 calories. And the36-oz (1065-ml) version you buy at the corner convenience Eat until you’re satisfied, not stuffedstore packs a whopping 450 calories — that’s a good portion of We don’t just eat because we’re hungry. We eat for all kindsyour entire daily calorie budget. If you need soft drinks to get of reasons, including when there’s simply more food at thethrough the day, make the switch to diet. Your taste buds will table. Pay attention: Eat when you are truly hungry, and stopquickly adapt. when you are satisfied. Avoid eating to the point where you Fruit juice may have a few feel stuffed, bloated, uncomfortable, or like you can’tmore vitamins, but it has just eat another bite. Instead, stop when the hungeras many calories as a regular cues dissipate. By eating a bit slower, your brainsoda. Limit yourself to a single will have more time to detect the absence ofglass of juice daily when you’re those cues: You could eat more, but you don’ttrying to cut calories. really need to. Find that comfort point, because Don’t think you’re doing that’s the point where you’re eating feweryourself any favors when having calories than you’re burning — just where youa blended coffee drink. These need to be to lose weight.tasty concoctions are nothingmore than upscale milkshakes. Avoid mindless munchingHowever, if you must indulge, We often forage for food just to break up thethink serving size and light. The routine of whatever we’re doing. Find anotherlargest serving size option is distraction, or bite into something that’s low intypically on the order of 24 oz calories like apple slices, carrot sticks, or(710 ml), and made with whole pretzels. But when you are truly hungry, eat!milk: Remember that going hours without eating works against you because it tends to slow your metabolism. 
Weight Loss (cont’d) * Two other options which allow you to control portion sizes are PowerBar® Gel Blasts™ energy chews and PowerBar®Navigating the fast-food lane Energy Bites. Both of these allow you to customize your energyEating on the run can be a calorie disaster if you make the intake.wrong choices. One way to navigate fast foods is to stay out ofthat lane entirely. If you a have choice between fast food or a Recovery is important after workouts, even when you’re tryingsandwich shop, opt for the sandwich: Three slices of turkey to lose weight. Recovery enables you to rehydrate, replenishbreast with jack cheese, lettuce, tomato, sliced olives, bell muscle fuel stores, and repair and build muscle protein inpeppers, and a hefty spread of yellow mustard on a whole- response to your training. Your body is ready to start thewheat roll adds up to just 325 calories, and it’s filling. In recovery process as soon as you finish your workout, but youcomparison, the ¼-lb cheeseburger and French fry combo at a need to provide the nutritional components:burger joint nails you for almost 900 calories. Go with a grilled * PowerBar® Recovery beverage helps promote recoverychicken sandwich at 360 calories, or one of the entrée salads — after working out. Each 8-oz (240-ml) serving provides 20a Cobb salad with grilled chicken comes in at about 400 grams of muscle-refueling carbs, 3 grams of muscle-buildingcalories. protein and 250 mg sodium for optimal rehydration and 90 calories. PowerBar Recovery beverage is available in a thirst-Plan for your weak spot quenching flavor that you can easily chug.Ask anyone who’s ever tried to lose weight before, and they’lltell you that there’s one time of the day or night where it’s Putting it all togetherabsolute torture not to raid the cupboard or refrigerator. For The goal for a safe weight loss of about 1 lb (0.45 kg) per weekothers, food cravings can be overwhelming. Denial and sheer is to expend 500–750 more calories than your consume on adiscipline won’t work in the long-term. Don’t disown the foods daily basis. The best way to create this calorie deficit isyou can’t seem to live without; instead, have less of them. through a combination of burning more calories — from aerobic and resistance exercise and cutting back on calories consumed.For example, if chocolate-covered peanuts are your weakness, The best time to implement your weight loss regimen is duringby all means, don’t buy them in bulk from the area warehouse the off-season, when you don’t have the stringent demands ofstore. Instead, buy the single-serving bag — and then hold training and competition.yourself to no more than a single bag. A small bag of chocolate-covered peanuts has 250 calories. That’s not necessarily a deal To fill up on fewer calories, put these strategies to goodbreaker in terms of calories, but what does break the bank in a use:hurry is three heaping handfuls of the little goodies, which * Don’t skip mealsclock in at 750 calories! * Replace full-fat dairy products with low-fat or nonfat varietiesCalorie-smart sports nutrition * Get gravies, sauces, and dressings on the sideIt’s not at all uncommon for an athlete focused on losing weight * Start a meal with soup, salad, or a small plate of steamedto head off to the gym on an empty stomach, to push through a or fresh vegetablesworkout, and to then head for home completely famished. This * Add veggies or beans to your mixed dishesscenario is a dieting train wreck waiting to happen, because * Eat some protein at each mealwhen you feel starved, it’s extremely difficult to control your * Have smaller meals more frequentlycalorie intake. Avoid putting yourself in that position. You do * Avoid sugared soft drinks and have no more than a glass ofneed to fuel in support of your training. The trick is to do it juice dailywithout consuming extra calories needlessly. * Beware of blended coffee drinks: Go light and smaller in portion sizeRather than heading off to the gym on an empty stomach, * Opt for sandwiches or salads when food needs to be fastprovide your muscles with the carbs and protein they need — * Eat until you no longer feel hungry, not until you feelwhile controlling calorie intake: stuffed * Avoid mindless munching* PowerBar® Pria® bars offer great-tasting 110-calorie options * Eat that to-die-for treat, but adjust the portion size to support your workouts. These convenient bars come in four * Take advantage of PowerBar calorie-smart sports nutrition tempting flavors: Chocolate Peanut Crunch, French Vanilla products Crisp, Double Chocolate Cookie, and Mint Chocolate Cookie. * Weigh yourself weekly to track your progress 
Top There is not a soul standing along the Two Triathletic Musicians fence cheering. But as I am walking, I Tri Talk 2009 see her coming, and notice that she is “I like symphonies from the Romantic looking at the clock. I turn around and era. I love Tchaikovsky Brahms, By Timothy Carlson it shows about 20-25 seconds to get Wagner and Beethoven. I just love all under the four hour mark. So when she the emotions you go through to get to As found on Slowtwitch.com saw it, she just went into this all out the end, and I like finishing and the sprint. I put my bike on the grass and I crowd goes wild because you know they started yelling Go! And then I started enjoyed it too. Also I like it when we crying. That is actually my favorite finish with something quiet and the moment of all in triathlon. I’ll never crowd is quiet for a while, spellbound.” While the brevity is the soul of wit, forget it. Her eyes locking into that Gina Ferguson Crawford, on her sidethis tri-scribe found great one-liners clock and thinking: ‘I’m going to get in career as a violinist with theand admirable sound bites rare in 2009. there. For me. I’m just about dead last. Christchurch NZL Symphony,So hats off to Chris McCormack, No one is watching me. No one cares.Catriona Morrison, Chris Lieto, Chrissie But I’m gonna do it for me.’ Thats “While I was naturally athletic, I wasWellington, Normann Stadler, Simon triathlon. And so thats a beautiful abysmal at many things such as musicWhitfield, Matt Reed, and John Duke thing.” 2004 ITU World Champion and dance. My great aunt once notedfor their economic ripostes. Still, there Sheila Taormina on her favorite that my violin playing was akin to awas much thoughtful rumination worth moment in the sport dying goose.” Mary Beth Ellis on herlistening to or reading in newspapers, early musical education in XTRIthe blogosphere and on the net. So On triathletes’ lack of technical skills interviewthanks to Torbjorn S, Sheila T, WimVan Der Wielle, Gina Ferguson “Triathlete is different from cyclists. The AccidentCrawford, Jamie Whitmore and They change the saddle, the aerobar orNicholas Dason for their illuminating whatever the day before the race. The “Blood was everywhere. My nose waswords. day before (Ironman Hawaii) in 2002. I smashed and bleeding seriously. All the used totally new pedals because my blood was in my eye. When they askedOn the pleasures of spectating sponsors said you have to ride the new me where it hurts I said ‘My shoulder, ones. Hah. (Stadler ended up walking at my elbow and a bit of whiplash in my“I never thought I’d be able to the Energy Lab) There is still big, big neck.’ It seemed like all the blood hadexperience: the thrill of competition room to be more professional in bike gone to my right eye and I could notwithout competing myself until I saw fitting. We are strong. But what we do see with it.” Greg Bennett aboutmy daughter (Jenna) doing her first in technical matters it’s like amateur injuries suffered when he got hit by atriathlon, or doing her first big soccer sport. Its crazy.” Normann Stadler car while cycling in Boulder in summermatch, and I realized, ‘My God! Myheart is now beating outside my body!’” On the short-lived compression socks “The guy in the car made an honestKaren Smyers, two-time ITU World ban mistake, as we all do. I could not haveChampion and 1995 Ironman Hawaii been hit by a nicer guy. He is an Iowachampion "I raced in those socks last year but I fireman, and there are not better guys will not compete in those socks this than firemen. This guy is usually the“The pros had finished the Chicago Year. I think the rule is not OK. What first one on the scene helping people inTriathlon two hours before and I was if I like to race in those old fashioned my situation and he was devastated. Iheaded out of transition to go to pack basketball socks from Nike? Every year really feel for him. It happened on hisand catch a redeye flight home that -- different rules. Next year we ride 25th wedding anniversary. He left anight. I was walking past the finish road bars and only one gear...” Normann long message on my phone upset andchute which, when the pros and early Stadler apologetic.” Greg Bennett remainedfinishers came through, was packed quite understanding about the driverwith people screaming and cheering. who hit him.Then here comes this woman, who is alittle heavyset, coming around the =>More quotes to come next month!corner. 
Baked, Stuffed Potatoes by Natalie Gallagher Ingredients: 4 large Russet potatoes, scrubbed clean 2 tbsp. extra virgin olive oil 1 red bell pepper, chopped 1 medium yellow onion, chopped or diced 1 head of broccoli, chopped 1 can low-fat cream of mushroom soup 1 cup non-fat milk 1/4 c. non-fat sour cream 1 tbsp. smoked paprika 1 pound ground turkey, extra lean 1 tbsp. minced garlic 1 tbsp. Worcestershire sauce 1 tbsp. spicy brown or dijon mustard 1/2 c. shredded smoked Gouda cheese salt and fresh ground pepper to tasteDirections:Pre-heat the oven to 400ºF.On a baking sheet, toss the potatoes with a hearty drizzle of EVOO and some salt. Bake in the oven until tender, about 1hour. Let cool.Turn the off oven and pre-heat the broiler.While the potatoes are cooling, place a medium skillet over medium-high heat with one turn of the pan of EVOO, about 1tablespoon. Add the bell pepper, onion and broccoli to the pan, season with salt and pepper, then cook until the veggiesare tender, 5-6 minutes. Transfer them to a large mixing bowl.When the potatoes are cool enough to handle, cut a thin slice lengthwise off of the top to expose the inside. Scoop outthe potato flesh, taking care not to pierce the wall of the potato, and transfer to a bowl (reserve the potato shells).Add the sour cream and paprika to the bowl and mash. Reserve warm.Place a large skillet over medium-high heat, spray with olive oil and add ground turkey and minced garlic to the pan andcook until golden brown. Add the mushrooms soup, milk, Dijon mustard, Worcestershire sauce, mix well and bring up to abubble to simmer until thickened, about 2-3 minutes. Add the already prepared veggies (pepper, onions and broccoli)and simmer an additional 4-5 minutes.Fill the potato shells with the turkey and mushroom mixture, then top each of them with the reserved mashed potatoes.Transfer to a baking sheet and sprinkle with the cheese. Pop the potatoes under the broiler until the cheese is meltedand tops are golden brown, about 5-8 minutes. This makes an excellent main dish when paired with a spinach salad! 
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!• Trish Cudney - Social Director• Greg Gallagher - Event Director• Natalie Gallagher - Newsletter Director• Ben Greenfield - Website Director• Mark Hodgson - Mentor Director• Jim Powers - Vice President• Tim Swanson - Treasurer• Jessi Thompson - Secretary• Roger Thompson - President• Kathy Worden & Jen Polello - Kids Club Co-Directors Jan-Feb. Calendar Races/Runs: • Jan. 23rd: Frostbite 5K race @ Deer Upcoming Events: Park, WA @ 10 am Training Opportunities: • Tri Fusion Family & Friends Skate Night • Feb. 7th: BRRC Partners In Pain @ Riverfront Park Ice Palace • OZ (Northside) Masters swimming: 5K race @ West Central C.C., on Sunday, January 31st @ Tues> @ 6-7:30 pm, Fri. @ 4-5:30 pm 4:30-6:30 pm, $3/per person & Sun. @ 8-9:30 am. Come join the Spokane, WA @ 10 am skate rental. fun! • Feb. 13th: First Annual Erik • Kids’ Swim Clinic: Sunday, February • Throughout the winter => check the Anderson 4K Community Run @ 21st @ 8:00 am @ YMCA on Tri Forum @ Training for indoor Spokane, WA @ 9 am Newport Hwy. Kids ages trainer/outdoor group rides, and/or 4-12, all swimming abilities, runs. Plan Ahead: $5/per child! Find the • Mar. 6th: Snake River Canyon registration form @ www.tri- • Whitworth Masters Swim: on Mon- fusion.com Wed-Fri @ 8:30- pm and Sat. @ 10 Half Marathon @ Pullman, WA 5:30- am. Contact 7 • Mar. 27th: Tri-State Outﬁtters Next Membership Meeting: KevinWang@spokanewaves.org Spring Duathlon @ Lewiston, ID @ • Swim Clinic at Masters Swim Oz 10 am • Wednesday, February 17th, 2010 @ North on Sunday, Jan. 24th @ 8-9:30 6:30 p.m.: General membership am. Please RSVP on the Tri Fusion • Tri Fusion Kids’ Tri: Tentatively on meeting location TBA. Forum. June 20th, 2010. TBA!