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July 2008 Registration is still OPEN! Sign your kids up for the first annual Tri Fusion Kids’ Triathlon at www.tri-fusion.com/ kids BoD, Circling... Cycling Sponsors, cont’d, Science, Calendar, page 2 pages 4-6 page 8 No Weight Loss Ordinary Tuna Study, Recipe, page 3 page 7 Circling the Drain by Lee GruenfeldForgive me for being serious just this Website. Glenn is 96, and Cherie Glenn spent three weeks in theonce. Thankfully, it doesnt happen spoke movingly about how he still hospital, looked after by Cheriesoften. rode his bike every day, rain or shine, brother Larry, who lives just a few even though he lives in western blocks from Glenn. We got severalIm not normally prone to a lot of Washington, where theres plenty of reports a day from Larry, and didnttouchy-feely romanticizing about rain and little shine. know from minute to minute whetherspiritual matters that are largely the Glenn would live or die. The assault onself-serving inventions of people to A few months after that article came his aging body was just too much.whom concepts like "evidence" and out, Glenn was taken off his blood Eventually he was cleared to enter a"science" are regarded with suspicion. thinning medication so he could rehab facility, and was transferred theThe way I look at it, anybody who undergo cataract surgery. (That was same day Larry had to leave thebelieves in homeopathy, astrology, so he could keep his drivers license, if country for ﬁve weeks, which meantoxygenated water or wheat grass you can believe that.) Somehow, he that it was Cheries turn to managedeserves to get swindled. But one wasnt informed of the risks of going the situation.thing Ive come to believe in strongly off the med or what signs to watch Larry was familiar with the rehab— because the evidence for it is for. So a few days later when he facility and warned us to be prepared.overwhelming — is the mind-body developed a pain in his leg, he did "Its full of people who are just circlingconnection and the extraordinary what came natural: sucked it up and the drain," was how he put it (Larrydegree to which the mental can affect tried to ignore it. What he didnt know has a way of cutting to the heart of athe physical. The examples are legion was that hed developed clots that matter quickly) and, harsh as thatand theres no sense repeating the were blocking the ﬂow of blood in his metaphor was, it was apt. I went upoft-told stories, so Id just like to leg. Eventually the pain got too bad there the day Glenn was moved in,throw in another one that might have and he let someone know. Surgeons and walking those halls wassome relevance in the endurance had to open his leg pretty much from depressing as hell. Not only did thesports world. top to bottom to get at the clots, but patients look like the only thing they the damage to muscle tissue from all had to look forward to was the lastLast Thanksgiving my wife Cherie of those hours with no blood ﬂow was rites, the staff treated them the samewrote a piece about her father for her irreversible. way. And it was hard to blame them.monthly column on the BioBuilde 
Circling...cont’d on his own, getting ﬁtter every day dont know if they bought into it at and still enjoying a bourbon before ﬁrst, but they sure behaved as thoughGlenn looked awful. He could barely dinner every night. He even had a they did, because the last thing theyhold his head up or keep his eyes follow-up skin graft last week and needed was The Beast getting up inopen. He sat in a wheelchair, drooling weathered it beautifully, whereas a their faces if they lapsed into treatingand nodding off frequently, and it was few weeks ago the doctors were afraid the old man like a goner. It was a lotall he could do to bring a spoonful of to perform the procedure because easier to just follow her plan, and if heJell-o to his mouth. How he was they werent sure he could take it. keeled over in the process, well, itmanaging to stay alive was beyond would be her fault, not theirs.me. I learned a lot those ﬁrst couple of In her recent book about Ironman,days, about DNR instructions and Cherie wrote, "Whether you think you The best part of the experience foreuphemisms like "keeping him can or you think you cant, youre Cherie, not counting getting her fathercomfortable," and how wills and probably right." I used to think that back in her life, was the look on theprobate were administered in the state was a somewhat treacly sentiment but faces of the residents and staff whenof Washington. Glenn was deﬁnitely now I look at it as one of the truest Glenn stood up and walked out of thecircling the drain. things Ive ever heard. What gets rehab center under his own power. I people up Mt. Everest or through an like to think that a few of them wereUntil a force of nature named Cherie Ironman or past the speed of sound or inspired by the sight. Maybe some ofGruenfeld hit town a few days later. running a sub-four minute mile is the the staff wont be so quick to write offNow, if you dont know Cherie, let me unshakable belief that its possible patients in the future, having seentell you that she is the sweetest- and the willingness to put your life on ﬁrst hand that attitude can play morenatured human being youd ever want the line to prove it. of a role in recovery than anyto meet. She doesnt have a mean particular therapeutic modality. Maybebone in her body, nor an enemy in the Ive always wondered what it is that some of the patients will stop seeingworld. I mean that literally. She would truly separates the champions from themselves as "circling the drain" andno more cause another human being a the merely good. Is it genes? come to believe that there can bemoments misery than jump off a cliff. Discipline? Hard work, competitive more to their lives than staving offWhich makes you wonder why the drive, the ability to withstand pain? pain until they die.people running the rehab clinic were Probably all of those things, in various The sub-four-minute mile was onceready to kill her. combinations. But what Im coming to thought to be impossible. It was believe more and more is that the ﬁnally achieved by someone who wasShe touched down like a tornado and most important thing is an almost convinced it could be done. Now itssaid, "You will not treat my father like delusional conviction that the highest not even news when high schoolers dohes waiting to die!" She got him up goals are not only possible, but it. Climbing Everest was anotherand dressed, she dragged the physical inevitable. When Kobe launches a impossibility, but two weeks ago atherapist down to his room and three-pointer at the buzzer with his 76-year old made it to the top.demanded a plan, she went to meals team down by two, he isnt hoping its Thomas Edison tried over a thousandwith him and practically stuffed food going to go in. He knows it is. Even if substances before he hit on tungsteninto his mouth. hes missed his last ﬁve attempts, to make an electric light, keeping at it "Youre going to kill him," they theres not a doubt in his mind that because he was dead convincedsaid. "Its too much. Trust us, weve this one will make it. Its why something would work and hedbeen there many times." champions always want the ball in the eventually ﬁgure it out. "You think hes going to die clutch and are never afraid of lookinganyway," she shot back, "so whats bad. It doesnt always work. People diethere to lose?" attempting foolhardy feats, and some Which brings us back to Cheries waste their entire lives in pursuit ofIm going to make a very long story father. Cherie isnt a faith healer and the unattainable. Sometimes its hardvery short. As of this writing, Glenn is there were no miracles involved. What to know whats really possible andback in his own apartment, completely she brought to the table was an what isnt. But of one thing I’m fairlyon his own except for meals that are attitude adjustment. "We can assume certain: Attitude really is everything.provided for all the residents. He hes as good as dead, or we can Not a new sentiment, I know. But itsvoluntarily gave up his drivers license, assume hes going to get better." one worth repeating, especially if youbut hes learned how to ride the bus. Admittedly, Glenn had a few things or someone you love is circling theCherie went up to visit a few weeks going for him that made it easier than drain.ago, and asked Glenn if he wanted to for most folks: Hes always beentry to get on a stationary bike. incredibly disciplined and ﬁercely "What the hell are you talking determined, and all he needed toabout?" he said. "Ive been out riding channel those strengths in amy regular bike!" productive direction was somebody to convince him that it would pay off.So this guy who was circling the drain He also needed someone to convincehas his life back. Hes not quite at the the people responsible for his day-to-same level as before — the shock of day care that it would pay off, and thatthe episode was too severe — but hes was a much tougher job. Candidly, I 
A Study in Weight Loss At the end of the test periods, thereby Joe Friel was no signiﬁcant difference between the two diets in terms of the subjects’ weights or bodyA triathlete recently wrote to ask compositions. (It’s interesting tohow he could lose weight before an note that risk factors for heartimportant race he has coming up in disease improved on the higher-fata few weeks. Hed like to shed 5 diet.) So the lessons of thepounds (2.3kg) before his A- previously mentioned studiespriority race. There is indeed a cost appears to hold true for athletes asto be paid when carrying excess fat well – it doesn’t matter what thearound. One extra pound (0.45kg) carbohydrate-fat mix of your diet iscosts about 2 seconds per mile so long as you reduce calories.running and takes roughly 3 wattsto get it up a hill on a bike. So that Unfortunately, there have been few5 pounds represents about 10 studies of serious athletes thatseconds per mile running and 15 strictly examined weight loss. Butwatts on a climb. Thats signiﬁcant in 1985, McMurray and colleaguesand so dropping a bit of excess examined the issue in exactly thebaggage has the potential to make him faster on race day. way athletes view the challenge. The scientists attempted toThe problem is timing. Trying to lose weight while also ﬁnd out if reducing caloric intake or increasing trainingtraining at a high level is not conducive to high performance. workload was more effective in dropping excess body fat.Losing weight is additional stress for a body already dealing They had six, endurance-trained males create a 1,000-with the stress of quality training. Recovery will be calorie-per-day deﬁcit for seven days by either exercisingcompromised. Such a path is likely to lead to illness, injury more while maintaining their caloric intake, or by eating lessand possibly overtraining. while keeping exercise the same. With 1,000 calories of increased exercise daily (comparable to running anNevertheless, I told him Id post an article I wrote on this additional 10 miles or cycling about 30 more miles eachsometime back. Heres a quick review of the literature on day), the subjects averaged a 1.67-pound (0.76kg) weightweight loss from an athletic perspective... loss in a week. The subjects eating 1,000 fewer calories eachWhat’s the best way go about it? Should you reduce your day lost 4.75 (2.16kg) pounds on average for the week.intake of fat, or perhaps carbohydrate, which seems to be According to this study, the old adage that “a calorie is athe trend recently. Or should you simply eat fewer calories? calorie” doesn’t hold true. At least in the short term,Or maybe you should train more. What’s the best alternative? restricting food intake appears to have a greater return on the scales than does increasing training workload.There have been many studies conducted to answer thequestion regarding the relative mix of macronutrients in the Notice that I said “on the scales.” The reduced-food-intakediet in order to lose weight. The majority of the results group in this study unfortunately lost a greater percentagereport the same conclusion: To reduce body weight, it of muscle than did the increased-exercise group. That is andoesn’t matter whether you eat a high-carbohydrate or a ineffective way to lose weight. If the scales show you’rehigh-fat diet as long as total calories are reduced. For lighter, but you have less muscle to create power, the tradeexample, in one study, three groups of women dined on a off is not a good one.1,200-calorie-per-day diet for 10 weeks. One group ate 25percent carbohydrate, another ate 45 percent carbohydrate, How can you reduce calories and yet maintain muscle mass?and the third ate 75 percent carbohydrate. Each of the diets Unfortunately, that question hasn’t been answered forcontributed to weight loss with no signiﬁcant differences athletes, but it has been for sedentary women. I suspect thebetween the groups. conclusions are still applicable. A few years ago Italian researchers had 25 subjects eat only 800 calories a day forIn similar research, 43 women spent six weeks in a hospital 21 days. Ten ate a diet made up of 45-percent protein andon a 1,000-calorie-per-day diet with about half of them 35-percent carbohydrate. Fifteen ate 20-percent protein andeating 53 percent fat and 15 percent carbohydrate. The 60-percent carbohydrate. Both were restricted to 20 percentother half ate 26 percent fat and 45 percent carbohydrate. of calories from fat. The two groups lost similar amounts ofAgain, there was no signiﬁcant difference in weight loss weight, but there was a signiﬁcantly greater loss of musclebetween the two groups, although the high-fat group lost on the high-carbohydrate, low-protein diet.slightly more weight – about three pounds (1.4kg). So what’s the bottom line? It appears that when calories areFrom our perspective, the problem with most all of the reduced to lose weight, which is more effective thanstudies of weight loss is that they use obese, sedentary increasing training workload, the protein content of the dietsubjects making the conclusions questionable for athletes. must be kept at near normal levels. This, of course, assumesBut a study on the effect of diet on coronary heart disease that you’re eating adequate protein before starting the diet,risk factors of runners may provide some better insights. which many athletes aren’t. When training hard, a qualityThe subjects were serious runners who ate either a 16- source of protein should be included in every meal. This maypercent- or a 42-percent-fat diet for four weeks each. be some combination of meat, ﬁsh, shellﬁsh, poultry and eggs. 
The Science of Cyclingsubmitted by Kathi BestThe author has based this section in part on the French book, "Guide du Vélo en Montagne" published by Altigraph, as well anInternet article by Rainer Pivit, originally published in German in Radfahren magazine, and translated by Damon Rinard. Forthe articles see the url: http://damonrinard.com/aero/formulas.htm.As a cyclist, you have an intuitive understanding of the conditions that affect your riding speed. The following mathematicaltreatment and discussion, therefore, is given simply as an intellectual exercise. Perhaps you will enjoy knowing the "whys" ofriding speed—and therefore distance . Perhaps you will understand better some of the dynamics of road bike racing, and oflong distance touring.Your biking speed depends upon your continuous power output to overcome the forces that slow down your bike: friction, airresistance, and (when going up hill), gravity.Watts (like horsepower) are a measure of power. In the formulas below "Wrider" means the number of continuous watts ofpower put out by the efforts of the cyclist. 1000 watts = 1.34 horsepower. "Power" measures "force" times "distance" per unitof "time". Example: Moving an object against a resistive force of 1 pound, for a distance of 10 feet, in 1 second takes thesame power as moving it against a force of 10 pounds for a distance of 1 foot in one second, or against a force of 100pounds for 1/10 of a foot in a second. For a bicycle, it is evident that, using different gear combinations, a cyclist can applythe same power input to either go at high speeds (long distances/second) against low counteracting forces, or at low speedsto overcome high counteracting forces.Overall Formula:x means "multliplied by". ^2 means squared, i.e., (V+Vwind) x (V+Vwind). The Cs in the above formula are various constantamounts, which vary according to the input units used. Details are discussed below.Wrider = Cfriction x V x P + Cair x (V + Vwind)^2 x V+ Cslope x P x Slope% x V + accelerationUsing the above equation, if we know the total power put out by a rider (Wrider) the coefficient of friction of the bicycle(Cfriction) the weight of the rider (P), the component of the Wind speed acting against (or in favor of) the rider, and thepercentage of slope (Slope%), (and if we assume that the rider is not constantly braking and accelerating up to speed) we cancalculate the speed (V) that will be attained by the rider, and therefore the distance he will cover in an elapse of time.Now let us examine the power required on a more detailed basis.Power of the Rider:A completely inexperienced rider, for long periods of time, can output 50 or 100 watts of leg power; whereas a Tour deFrance racer is said to be able to generate 500 watts or more of continuous power—still not up to a horse, but mightyimpressive, none the less!Experience teaches cyclists how much power they can put out on a sustained basis. Some riders may choose to use a heartrate (pulse) monitor as a supplement to their experience: during the course of a ride pulse correlates directly with poweroutput (though not over weeks or years, as aerobic capacity may change). If there were no forces resisting the cyclist, eventhe inexperienced rider could accelerate a bike indeﬁnitely—up even to rocket speeds. But there are resisting forces.Friction:At low speeds and on ﬂat surfaces and with no wind, the only resistance that counts comes from friction. That friction goesup proportionally to speed and to total weight. If you have ridden at a gym a stationery bicycle that uses a frictional brake,you know that the total effort required goes up proportionally to speed.It is less obvious that friction should go up linearly with total weight. In fact, it doesnt exactly. The major components offriction, however, do rise more or less linearly with weight, such as the friction of the wheels on the hubs and the rollingresistance on the road. Compared to these, the resistance caused by pedals, pedal bracket, chain and derailleur are minor. Asa ﬁrst approximation, then, we put down the following formula:Watts_to_overcome_friction = 0.1 x V x PWhen the velocity V is measured in meters/second and the weight P is measured in kilos, for a decent quality bike, with well-inﬂated racing tires on a smooth road, the metric Cfriction is said to be about 0.1. We can calculate, therefore, that at 5meters per second, a rider and bike weighing 80 kilos faces a frictional resistance of about 40 watts. Poor quality bicycles andespecially poor road surfaces can substantially increase the coefficient of 0.1, whereas the highest quality bikes on smoothroads may have coefficients as low as 0.08. 
“Science of Cycling” (cont’d)One meter per second is 3.6 kilometers per hour or 2.237 miles per hour, and one kilo is about 2.2 pounds. So in Americanunits, roughly: watts_to_overcome_friction = .02 x MPH x Pounds. For our 176 pound rider plus bike going 11.2 miles perhour we calculate 39+ watts of resistance, approximately the same result as above.Lightweight riders have an advantage over equally strong heavier ones. Similarly, riders with lighter bicycles and lower touringloads have an advantage. This advantage is proportionally more obvious at touring (slow) speeds, where air resistance is not afactor. If friction were the only resistance, a typical untrained rider could zoom along at 28 miles per hour, putting out 100 watts to do so. The better the bicycle and the better the road surface, the faster would be his or her speed. But air resistance most deﬁnitely comes into play. Air and Wind Resistance: Air is a "ﬂuid", so to speak, though a thin one. When you move through a ﬂuid faster, it puts up much more resistance. If you have been swimming, you know you can move your hand very easily in the water if you do so very slowly; but try to move it faster, a huge force is required.. The same is true, as any experienced cyclist knows, in the air. At a few miles per hour, (assuming no wind), you barely feel air resistance, but at 15 miles per hour, it pushes strongly against you. The resistance of ﬂuids—certainly in the case of the wind—goes up with the square of the velocity, and the faster one goes the more air resistance one encounters. Thus a 10% increase in speed requires a 33% increase in power, and a 25% increase in speed requires almost a doubling of power.So, suppose you want to go 25% faster? You need to put out almost double the power! Well, at slower speeds, not quite.Because part of your original power was used to overcome the force of friction, and that part of your power needs only toincrease 25%. At 12 miles per hour, about half of your total power is used in overcoming friction, and about one-half airresistance. To go 25% faster you need to increase your power about 61%. At 20 mph, four-ﬁfths of your total power is alreadyspent overcoming air resistance. To go 25% faster, you need to increase your total power by 83%.The formula for the power to overcome air resistance is:W_to_overcome_air_resistance = Cair x (V + Vwind)^2 x V. If there is no wind, it is simply: Cair x V^3.For the metric system, Cair ranges from perhaps 0.45 for a hybrid or upper position on a racing bicycle without baggage, to aslow as 0.36 for full racing position on a conventional racing bike.Thus, a rider using a hybrid or the upright position on a racing bike, traveling at 5 meters per second (11.2 mph), will need toexpend 56 watts to overcome air resistance. In racing position on a racing bike, the rider need to expend only 45 watts.In American units, Cair ranges from approximately 0.04 for a hybrid and 0.032 for racing position on a racing bike. At 11.2miles per hour (5 meters per second) on a hybrid bicycle, we calculate (as before) 56 Watts of resistance. Therefore, at 11.2miles per hour, approximately slightly more than one-half of all power generated is spent overcoming air resistance—more ona mountain bike, less in racing position on a racing bicycle.The previous paragraphs assume no wind. If there is a wind, we need to consider it, but not the total wind speed; rather onlythe portion of that speed that is against or behind the rider. Obviously, if the wind is directly behind a rider at the strong speedof 20 miles per hour, that rider will be able to ride much faster. If that rider could output 90 or 100 Watts of power, and thusride about 12 mph in no wind, he will now be able to ride at perhaps 24 miles per hour. (At that speed he will have twice thefrictional resistance but only a bit of wind resistance.)On the contrary, if the wind is totally against this rider at 20 miles per hour, a biking speed of about 3 miles per hour for thisoccasional biker brings the equation into balance. If a Tour de France racer can put out 5 times the power of an occasionalbiker, then he should be able to ride about twice as fast on the same bike , that is, for (say) a hybrid bike, about 24 miles perhour rather than 12 (about 40 km/hr rather than 20). The racer of course actually goes faster than this: because his bicycle andclothing and position are more efficient and aerodynamic; and because he rides in a pack that greatly lowers air resistance. 
“Science of Cycling” (cont’d)Gravity Climbing Slopes:While climbing steeper hills gravity becomes important, and air resistance becomes unimportant.It is easy to see why: On the way up slopes, gravity greatly reduces speed, and at low speeds, air resistance is insigniﬁcant.The formula for Gravity is: W_to_overcome_gravity = 9.81 x P x %slope x V.Where Cslope is a coefficient, P is your weight, and V is your speed on the road.The faster you go, the more you weigh, and the steeper the slope, the more power is required to take you up the hill.The "percent of slope" technically measures the altitude gained per horizontal distance. Although this measure may be the oneyou see in signs, documents and formulas, it is not very useful in everyday bicycle touring. It measures the base of the triangle,not the hypotenuse along which runs the road.For every day road biking and for use in this formula, we measure the altitude gained per distance of road. Maps or an altimetershow you the elevation gain, and your trip computer shows you the distance ridden. For low percent slopes, the two numbers arevery, very close. For higher grades, the two numbers are still quite close: An 18% grade measured from the road corresponds toan 18.3 % slope measured from the base.In Metric units, the formula uses weight in kilos, speed in meters per second, and a constant of 9.81. A rider weighing 80 kilos(with bike), riding at 2 meters per second (7.2 kilometers/hour) up a 6% slope must generate 94 Watts of power to overcome theforce of gravity.In American units we use pounds, miles per hour and a constant of 2. Thus the same rider and bike, weighing 176 pounds, andtraveling at 4.47 miles per hour expends 94 Watts of power to overcome the force of gravity, as previously calculated.At this speed (7.2 kilometers/hour - 4.47 miles/hour) our rider only needs to expend 16 Watts to overcome friction. Assumingthat there is no wind, air resistance consumes less than 4 Watts. A total of 114 Watts of power is needed to climb the hill at thisspeed. That is the most this hypothetical occasional rider can muster.If the hill is twice as steep—12%, this rider can only proceed at 3.6 kilometers per hour, or about 2.25 miles per hour. He mustuse his lowest mountain-bike gears. Maybe he would be better off pushing his bike up the hill!Descending Slopes:On curvy mountain roads, total speed will be limited to what is safe. Power and gravitational acceleration make no difference.In straight line descents without pedaling, on wide roads (ignoring the effects of wind), bikes will accelerate until wind resistanceplus frictional resistance equals the acting force of gravity.We take the general formula above, set the power input to zero, drop out the terms for the wind, and put the coefficient forgravity as a negative number, since gravity will be helping the rider, rather than opposing him.0 = Cfriction x V x P + Cair x v^2 x v - Cslope x P x% slope x VSince V appears in every term on the right side of the equation, and since 0 is on the left, V can be dropped out of the equation.The equation now represents forces, rather than power.In metric units, 0 = Cair x V^2 + 0.1 x P - 9.81 x P x %slope. Transposing and factoring terms, we have:V^2 = P / Cair x (9.81 x %slope - 0.1)For the 80 kilo rider (including bike and baggage) on a 7% slope, with a 0.45 aerodynamic coefficient (hybrid) V will be 10.21meters/sec = 36.8 kilometers/hour = 22 miles per hour. On a 12% slope, the speed obtained without pedaling and no windwould be 52 kilometers/hour or 31 miles/hour.If the individual rider reduces air resistance by 20%, to a coefficient of 0.36, he will descend slopes of 7% and 12% at speeds thatwill be respectively 11% and 8% higher; i.e., at 41 and 56 kilometers per hour (25 and 34 miles per hour). Even if a rider wishedto add pedal power at these speeds, his bicycle is unlikely to be equipped with the gears to do so. Tail winds and head windscan considerably effect the actual speed of a descent.Concluding remarks:Whereas, on the ﬂat, and out of the pack, the bike racers with the most power and best aerodynamic position will do the best,even if he weighs slightly more, when it comes to going up steep hills, the rider with the best ratio of power to total weight willexcel. (Coming down straight, steep hills, the rider with more weight will gain an advantage, but less so, as his speed does notpick up proportionally.) Since most of us are the weight we are, and have the power we have, and own the bicycle we own, theabove mathematics are perhaps of theoretical interest only. For racers, it has always been obvious that it pays to lose fat frombody and bike, to improve aerodynamic efficiency, to cut friction, and to increase personal power. 
Not Your Average Tuna Sandwich! by Jessi Thompson Questions: Recipe*** 1 french baguette (I use whole wheat/grain) 1 6-8 oz tuna steak ! Water vs. Sport Drinks? 1 bay leaf 5 whole peppercorn Juice of 1 lemon 3 T capers drained Long duration endurance events require ¼ red onion chopped requir ingestion of Sport Drinks because: 1 can of artichoke hearts in water (15 oz. can) coarsely chopped 1/2c chopped black olives 1/ ﬂat leaf parsley chopped 4c coarse black pepper to taste * Increased need for fuel (carbs.) 2-3 T olive oil * Prevention of Hyponatremia - fluid/electrolyte imbalan - too much water - too little sodium Directions 1. Simmer on med heat: tuna, bay leaf, ½ of lemon juice, peppercorns 2. Cook until barely done through 3. Let tuna cool and break it up (don’t save water from cooking) 4. Mix tuna with other ingredients 5. Crisp up baguette 6. Wrap in wax paper to hold in ﬁlling***I usually double this recipe and use the remainder on top of spinach for a salad or for yummy leftovers. Thanks to Leni Hauer for sharing it with me! 
The Board of Directors, Sponsorsand The Calendar of Upcoming Events...Board of Directors We would like to extend a generous thank you to our• Kathi Best - Social Director truly amazing sponsors!• Kevin Best - Vice President• Kim Ellis - Treasurer• Greg Gallagher - Cat Walker• Natalie Gallagher - Newsletter Director• Ben Greenfield - Website Director• Mark Hodgson - Team Event Director• Sam Picicci - Uniform Director• Jim Powers - Membership Director• Jessi Thompson - Secretary• Roger Thompson - President• Scott Ward - Marketing Director• Kirk Wood-Gaines - Mentor Director July/August Calendar Races/Runs: Upcoming Events: Training Opportunities: • July 19: Tiger Triathlon @ Colville, Clinics: WA Wednesday, July 23: Nutritional • Chelan Man Multisport Weekend Seminar at Champion Sports @ North Spokane -- @ Chelan, WA 6:30 pm! Monday - Friday @ 5:30- am: Masters 7 • July 26 @ 10 a.m.: Tri Fusion Kids’ Swim at Whitworth College $75/month Triathlon @ Deer Lake, WA Next Membership Meeting: Tuesday evenings: BLTs @ 5 & 6 @ • Aug. 2: Medical Lake Mini Tri @ August 20th, 2008 @ 6:30 p.m.: rotating places around 7-Mile. Watch Medical Lake, WA General membership meeting at the Tri Forum for details! • Aug. 3: Troika 1/2 IM @ Medical location TBA. Saturdays @ time TBA: Probable outside Lake, WA bike ride meeting location & time posted weekly on the Tri-Forum. • Aug. 9: Coeur d’Alene Olympic Tri @ Cd’A, ID Next Tri Fusion Kids Club Mon. & Wed. evenings @ 5:30: Open Meeting: water swim, starts at the Liberty Lake • Aug. 16: First Annual Hayden View Village Beach. Always a variety of Triathlon @ Hayden Lake, WA Wednesday, October 9th @ swimming levels, so please feel welcome Brentwood Elementary from to join the fun! 6:15-7:45 p.m.