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March 2008 We want you! Please volunteer to help at the Kids Club meetings in April, July, October or January. See Katie Sprute for details. Kids’ Two Run Faster, Hydration Terriﬁc page 2 Needs, Recipes, page 4 page 6 BoD, Stay Out of Calendar, the Chair, A Plan for Sponsors, page 3 Results, page 7 page 5 YOU KNOW YOU’RE A TRIATHLETE WHEN... Submitted by Kathi Best • your 8 year old comes home with the school record for the• you have a lifetime supply of water bottles, safety pins, and t- mile and says, he took it out in a nice pace he could shirts. hold.....everyone else died.• you have trouble keeping lunch under 2000 calories. • you ask your wife, girlfriend, or sister for leg shaving advice.• you usually wake up at 4:00 in the morning but dont get to • you mention a race and somebody responds "running or biking" work until way after 9:00. and you are again forced to explain....• you have a $4000 bike strapped on top of your $2000 car. • you wear your bathing suit under your work clothes to make a• youre always wet .... sweat, pool, lake, sea water, shower, bath, fast transition from work to swim on your lunch hour. or rain. • you name your two new puppies Kona and Hawaii• your car has at least one energy bar wrapper and water bottle • you are convinced that if you rest more than one day, your on the floor muscles will atrophy, your fit body will turn into a pile of goo• your kids idea of playing is a race and awards ceremony. and everyone in your age group will beat you.• you depart in morning with swim bag, bike, and running shoes in • you show up at the neighbourhood pool on your bike in a Speedo case you can get away at lunch for a workout. and embarrass your teenage daughters.• you take triathlon junkets instead of vacations • youve spent more on bikes in the last 10 years than you have• you have far more shoes than most women on clothes for the past 50.• your kitchen cupboards are organized into "protein", "carbs" • When asked, “How old are you?” you answer 35-39. and "etc" • you use race t-shirts to clean your bike.• you bring bottled water to a party so that youre properly • you feel like you took the day off because all you did was swim hydrated for the next mornings long run. 3000 yards.• everyone else at the party also brought their own bottled • cars pass you on the road when youre driving and you either water because you dont have a social life outside of triathlon. drop back to get out of draft zone or speed up to attack! Oh yeah, and they all showed up by 7pm and left by 10pm. • your bed-time reading on your night stand consists of a pile of: DeSoto catalogs; InsideTri; Triathlete, VeloNews, Keifer. 
Run Faster: Six Keys great teacher, because that belt keepsby Ben Greenﬁeld moving underneath you no matterCISSN, MS, CPT, CSCS what, so your feet must keep up their rapid 1-2 cadence. Like an indoorLose weight: trainer, there are fewer interruptionsThe biomechanical consequences of like stoplights and street crossings onlifting 1, 5, or 10 extra pounds with a treadmill, so it can really help youeach step can you get you huffing and focus on cadence. Every once in apuffing just a little more from climbing while, I suggest performing your tempoa ﬂight of stairs, imagine what it does run on a treadmill, setting the treadmillto your body over the course of a 26.2 at a slightly faster speed than you aremile marathon, or even a 3 mile fun comfortable with, and allowing yourrun! Your body must lift that extra legs to experience and memorize theweight with each step. If you take rapid leg turnover. Essentially, youre10,000 steps and weight 3 extra engaging your body in forcedpounds, thats 30,000 extra foot neuromuscular training, and it actuallypounds that you must hoist - a huge works. repetitively tossing a ball against themetabolic requirement. If youre going backboard while jumping to retrieve it.out and hammering your run sessions, Hills: Your body can actually learn how tobut not focusing on proper timing and The beauty of hills is that they can "rebound" far more efficiently. Typicalcontent of nutrition to achieve weight allow you to achieve high plyometric workouts include 2-3 setsloss, youre basically getting about half physiological intensities without the of 10-20 jumps for 2-3 differentthe beneﬁt of your training, if that. You pounding of running, for instance, exercises.would not believe the stories I hear sprints on a track or strides on a ﬂatfrom runners who feel as light as a trail. This is because your feet are that Consistency: The best way to becomefeather by just losing a handful of much closer to the ground when youre a solid runner is to ensure that yourpounds. Trust me...I have run running up a hill, so there is less running routine is not constantlycompetitively at 209 pounds and now momentum of the body upon impact. interrupted with sickness, vacationrun at 173 pounds. There is a huge By using hills regularly in your training, time, injuries and business. Runningdifference, in both speed and joint you reduce your risk of injury and every 48-72 hours keeps the muscleimpact. increase your achievable intensity. For memory prepared for the unique your long runs, attempt to regularly biomechanical movements of runningIncrease cadence: include courses that contain hills, and gait. On mornings where youd beUntil a cadence of 86-90bpm becomes at least once every two weeks, attempt tempted to sleep in, slumber in yoursecond nature, you cannot let yourself to include a hill repeat or rolling hill running tights with your shoes beside"zone out" on your runs. Period. You course workout, performed at a pace the bed. Always toss your runningmust focus the entire time. You must close to your ventilatory threshold. shoes in your bag or backpack beforecount your steps. You must play "hot leaving for work. Include running gearpotato" with your feet and the ground. Plyometrics: in your suitcase when packing forYou must minimize ground contact In my book, “Top 12 Resistance vacation, no matter how short it maytime. You must take 20 second time Training Routines for seem (48 hour layovers happen!). Andspans and ensure that youre getting Triathletes,” (available for $5 from my remind yourself on those super busyclose to 30 footstrikes with either the website only), I include several days that when it comes toright or the left leg within those 20 plyometric, explosive type exercises. consistency, a short 15-20 minuteseconds. The *hard* part of running is The beneﬁt of these exercises is that jaunt is better than nothing at all.to increase stride cadence - the easy they teach the elastic muscles of thepart is to increase stride length. Once lower leg to quickly absorb your body Do you have a 10K or marathon aroundyou dialed in a cadence close to 90, it weight and re-contract after your foot the corner? A cycling century? Awill become much easier for you to touches the ground while running. As a triathlon? High-quality training fromincrease pace by striding out just a result, you minimize your ground one of the nations top triathlonlittle longer when you need that extra contact time and maximize your recoil coaches, Ben Greenﬁeld, is alwaysburst of speed. It pays dividends, big with each step. Over thousands of available for triathletes, runners,time! Initially, youll feel like youre steps, such as during a race, this can cyclists and swimmers through"bouncing up and down" as you try to be a huge speed boost. Plyometrics do www.paciﬁcﬁt.net/triathletes.html.achieve the high cadence. Eventually, it not need to be a daily routine - just Until next time, train hard and trainwill feel smooth, steady and relaxed. once a week can provide enormous smart!Practice! beneﬁts. Good plyometric exercises include hopping with one foot or bothUse a treadmill: feet onto a raised surface like a stepThis recommendation ties into the bench, performing explosive jumpscadence-increasing suggestion from from a lunge or squat position, orabove. Sometimes a treadmill can be a standing under a basketball hoop and 
Stay Out on the Course, Not In the Dental Chair! This is where saliva plays an important role. Take anotherby Amanda Bergquist, BSDH, RDH moment to reﬂect on how thirsty you can feel at times or how dry your mouth can get when you’re pedaling up a mountain pass or ﬁring down the ﬁnishing stretch. ThisAs endurance athletes we all expect to be sore from time to effect, called dry mouth or xerostomia, is caused in part bytime, but you may not expect this body part to be the excessive respiration during exercise as well as thesource of such affliction… your mouth. Dental decay (a.k.a. generalized decrease in saliva ﬂow. Without saliva to dilutedental caries) is the leading cause for absences from work carbs left over, wash down the big stuff, and provideand school in the U.S. as well as the most common disease minerals and enzymes to decrease the effect of acids, morein the U.S. Current research associates the lifestyle of the areas of the teeth are weakened.endurance athlete to an increased risk for this disease. Tolearn why you’re at risk and how you can stay cavity-free, The frequency of carbohydrate consumption and durationread on! are also instrumental to increasing risk for decay. Simply put, the longer cariogenic bacteria are exposed to a foodDecay Process source (of any quantity) the more acid is produced. This boils down to the longer events causing the greatest ofTo understand how to prevent cavities, you ﬁrst need to risks.understand how they occur. You have your own geneticmake-up for the content of your saliva. The amount of The Solutionproteins, enzymes, and minerals in your spit are unique toyou. All of us have bacteria in our mouths, the kind that Before you forgo any more Ironmans and turn into a Sprintcause gingivitis and the kind that cause tooth decay. When specialist like Michael, consider your options. 1.) Useyou eat food, particles that are left are consumed by the ﬂuoride toothpaste and at home rinses. Fluoride has thecariogenic (cavity causing) bacteria. They then produce an ability to incorporate into the tooth structure to strengthenacid waste product that acts to demineralize tooth it against acid attacks. It also has bacteriostaticstructure. The enzymes and minerals that are in your saliva characteristics. 2.) Ask your dentist if you are a candidatework to re-mineralize areas that have been attacked. for pit and ﬁssure sealants. This treatment can occludeHowever, if bacteria and a food source are left in the areas on the biting andmouth, the chewing surfaces ofdemineralized areas the teeth wherebecome cavities that bacteria are harboredcan then spread and cannot be reacheddeeper into the tooth. by regular brushing and ﬂossing. 3.) UseThree Key Factors products containing the sugar alcohol,There are three main xylitol. This productreasons endurance stimulates saliva ﬂowathletes are at a as has bacteriostaticgreater risk: Diet, properties. Unlikesaliva ﬂow, and other sugar alcohols,frequency/duration of xylitol has a 5 carbonsugar consumption. As chemical structure thatwe are all pretty much is not broken down byaware, we eat a lot of carbohydrates. Not only is it the fuel cariogenic bacteria. Currently, xylitol is being used tothat we thrive on, but it is the preferred cuisine for the little sweeten some sports drinks and gels, check out Hammercritters in our mouths. The high content of carbohydrates Gel and Heed. The use of chewing gums and mintsconsumed allows the oral bacteria to generate a greater sweetened with xylitol can also be a beneﬁt during events.amount of acid, creating an environment of generalized 4.) During training and racing, you should keep a source ofdemineralization. Let’s now think about races and training, water at hand to rinse the mouth after carbohydratein particular Ironman or any kind of Ultra. Take a moment consumption. While it may seem simple, this willto reﬂect on everything you eat and drink during this time signiﬁcantly help rinse so the small amount of saliva youperiod… mostly carbohydrates, huh? For about half a day do have can do some mineralizing.(or however much time you take to complete the darn thingplus an hour after the last thing you eat) the pH of your As always, I cannot stress enough the importance of seeingmouth is less than 5. This is also true for all those long your dentist regularly. It is much easier on you ﬁnancially,training sessions. emotionally, and for your schedule to ﬁx little problems before you ever feel their presence. Keep your teeth looking great for those ﬁnish photos! 
Studies Show Sports Drinks •Get hotter duringBest For Young Athletes exerciseBy: Lindsay Barton •Have more skinSports Drinks Help Kids surface for theirStay Hydrated Better Than body weight (thatWater results in excessive heat gain in extremeA number of studies in heat and heat loss inrecent years have shown extreme cold)that sports drinks re-hydrate kids who are active •Have hearts thatin the heat better than pump less blood; andwater. Given a choice, kids will drink a lot more of a sportsdrink than of a glass of water. • Adjust more slowly to exercising in the heat (a child may require five or six sessions to achieve the same degree ofAn oft-cited 1999 study in the Journal of Applied Physiology acclimatization acquired by an adult in two or three sessionsreported that drinking a properly formulated sports drink with in the same environment).carbohydrates and electrolytes (sodium and potassium) likeSunny D Intense Sport increased fluid intake by nearly one- • Because kids will voluntarily drink more of a sports drinkthird (32%) compared to water. Because they taste better compared to drinking plain water, giving your child a sportsthan water, sports drinks encouraged kids to keep drinking drink to consume before, during and after sportsuntil their fluid needs were met. Another study, from 2003, significantly reduces the risk of dehydration, which can leadreported that when drinking water, kids will drink only about to heat illnesses.50 percent of what they need. A sports drink that containsflavor and electrolytes encourages them to drink 90 percent Kids Are Often Dehydratedmore than water to stay better hydrated. Three University of Connecticut studies recently presented toSports Drinks Replace Electrolytes the American College of Sports Medicine found that between 50 and 75 percent of boys and girls at sports camps wereElectrolytes are chemicals in the body fluids that result from significantly dehydrated. Twenty-five to 30 percent of thethe breakdown of salts, including sodium, potassium, campers studied showed signs of serious dehydration, puttingmagnesium, and chloride, which the body needs to maintain them at increased risk of heat-related illnesses.proper amounts of water inside cells, nerve conductivity, andallow for proper response by the cells to outside stimuli. The campers were dehydrated despite the availability of water and sports drinks, frequent breaks and coachesElectrolyte deficits, particularly sodium, can cause lethargy, encouragement to stay hydrated.muscle cramping, and mental confusion, and even seizures. Aproperly formulated sports drink containing salts, particularly Education And Hydration Strategies Are Keysodium, replaces electrolytes that active children lose throughsweat and, because of their taste, promote re-hydration by A survey commissioned by the National Safe Kids Campaignmaintaining thirst and encourage fluid intake. revealed that more than three out of four parents of active kids aged 8-14 do not know the steps they should take to helpKids Are More Prone To Dehydration prevent dehydration in their children.Kids are more susceptible to heat illnesses than adults when The survey and studies show the importance for parents of notactive in hot weather because they: only educating their children about the importance of hydration but of having and implementing a hydration strategy• Sweat at a lower rate (both in absolute terms and per sweat utilizing the consumption of sports drinks before, during and gland) after sports to eliminate the risks of dehydration and heat illnesses.• Tolerate temperature extremes less efficiently 
A Three Step Plan that Guarantees Results Step Three - Change Your Strategy #1 submitted by Kathi Best This excerpt was taken from an article that was written to help business-minded professionals, but can easily switch to a In order to keep your commitment, you need the best strategies for achieving results. One of my core beliefs is that if you set a higher standard, and you can get focus on improving your ﬁtness/multisport yourself to believe, then you certainly can Raise goals for the year. Included are a few ideas that you can use to immediately and dramatically improve your performance! ﬁgure out the strategies. You simply will ﬁnd a way. I can tell you with conﬁdence that the Your The following three strategies are simple, absolute best strategy in almost any case is and they are also extremely powerful, to ﬁnd a role-model, someone whos however, they require consistent and skillful already getting the results you want, and application in order for your dreams to then tap into their knowledge. If you dont become reality. have one, you must ﬁnd a coach or mentor.Standards Step One - Raise Your Standards Once located, be sure to ask lots of detailed questions, take notes, and learn what Any time you sincerely want to make a theyre doing, what their core beliefs are, #2 change, the ﬁrst thing you must do is to and how they think. raise your standards. Are You Ready? Simply put you MUST expect and demand more from yourself and from those around You see, in life, lots of people know what to you. That means having zero tolerance for do, but few people actually do what they Change any behavior that robs you of potential and increased performance. know. Knowing is not enough-as you must take action, honor your commitments and enforce strict discipline. Begin the process of raising your standards Your by creating three lists: • All the things you will no longer accept If you will, please allow me the opportunity, through this message to be your personal coach. What do coaches do? Well, ﬁrst, they care about you. Theyve spent years from yourself;Limiting focusing on a particular area of expertise, • All the things you will no longer tolerate and theyve continued to make key from other people, and; distinctions about how to produce results more quickly.Beliefs • All the things that you aspire to become! By utilizing the strategies your coach shares with you, you can immediately and Step Two - Change Your Limiting Beliefs dramatically change your performance. I assure you that you can and will achieve #3 If you raise your standards but dont really more and faster with a highly skilled coach. believe you can meet them, than youve already sabotaged yourself. This is one of the biggest challenges people face when "Its simply not enough to just show up and trying to make change in their lives. do your work. Superior performance is not, Change Why? Because you wont even try; youll be lacking that sense of certainty that allows you to tap the deepest capacity thats within never has been, nor will it ever be, the by- product of ordinary efforts." -Gary Ryan Blairent you even as you read these words. Your You must develop a sense of certainty that you can and will meet the new standards before you actually do.Strategy Without taking control of your belief systems, you can raise your standards as much as you like, but youll never have the conviction to back them up. 
Pear Bran Mufﬁns by Kathi BestWhat you will need:1 1/2 cups whole-grain pastry flour1 cup wheat bran2 tablespoons granular sugar substitute1 1/4 teaspoons ground cinnamon1 1/4 teaspoons baking soda1/4 teaspoon salt1 1/4 cups 1 percent or fat-free buttermilk2 large eggs, lightly beaten3 tablespoons canola oil1 Bosc pear, cored and diced into 1/4-inch cubes1 1/2 teaspoons vanilla extractPREPARATION: Heat oven to 350°F. Line a muffin tin with paper liners or lightly coat with cookingspray. Combine flour, bran, sugar substitute, cinnamon, baking soda, and salt in a largemixing bowl. Combine buttermilk, eggs, oil, pear, and vanilla in another mixing bowl.Make a well in the center of the dry ingredients. Add wet ingredients to dryingredients and mix just to combine; do not over mix. Divide batter evenly into muffincups. Bake for 20 minutes. Cool and serve. Why not start the day with a delicious and satisfying muffin? Its theperfect breakfast whether you have time to dine or need to grab something on the run! Quick Lasagna by Natalie & Greg GallagherWhat you will need:1 package wide whole wheat lasagna noodles (fully cooked)1 - 15 oz. container ricotta cheese1 - 16 oz. container small curd cottage cheese2 cups skim mozzarella cheese (shredded or sliced thin)6 Morning Star vegetarian breakfast patties (heated in microwave and chopped as ground turkey)1 pound extra lean ground turkey (browned)32 ounces marinara sauce (I use The Trezzi Barn’s mariner sauce) (heated)black pepper to tastePREPARATION: Heat oven to 350 F degrees. Spray non-stick cooking spray on bottom of glass rectangular pan. Layer lasagnaingredients from the bottom up: thin layer of sauce, layer of noodles all sides touching each other and edges of pan, sauce,vegetarian sausage, ground turkey, ricotta cheese, cottage cheese and mozzarella cheese. Build lasagna with at least four(4) layers of all ingredients, ending with cheese on top. Season with black pepper. Bake for one hour with foil on top ofpan. Let cool for 5-10 minutes. Enjoy!Go “meatless” by using more Morning Star vegetarian breakfast sausage instead of using ground turkey. 
The Board of Directors, Sponsorsand The Calendar of Upcoming Events...Board of Directors We would like to extend a generous thank you to our amazing• Kathi Best - Social Director sponsors!• Kevin Best - Vice President• Kim Ellis - Treasurer• Greg Gallagher - Team Mascot• 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 Races/Runs: March/April Calendar • Dry land strength training for triathletes at Champions Sports • March 28& 29: Snake River Sprint Triathlon at Lewiston, ID Medicine: March 22nd, 5-6:30pm. Training Opportunities: See forum for more details. North Spokane -- • March 29: Oceanside 1/2 Ironman at Oceanside, CA • Martini 101 night at Twigs Southhill Mondays & Wednesdays @ 5-7 am: on Saturday, April 5th @ 7:00 p.m. Open Swim @ OZ North. • Wenatchee Valley Duathlon at Wenatchee, WA Thursday evenings @ 6:30 pm: Next Membership Meeting: Headlamp run from the Gallagher’s • April 13: Spring Thaw Duathlon at 9 April 16th, 2008 @ 6:30 p.m.: home in north Spokane. Watch the Tri Mile Falls, WA General membership meeting at Forum for details! • IM Arizona at Tempe, AZ location TBA. Saturdays @ time TBA: Probable Upcoming Events: outside bike ride meeting location & Clinics - time posted weekly on the Tri-Forum. Inaugural Tri Fusion Kids Club Meeting: • Swim overwater/underwater Sundays @ 8 am: Mornings with videotape stroke analysis at Liberty Wednesday, April 9th @ Brentwood Martin, Planned group swim workout Lake Athletic Club: March 23, Elementary from 6:15-7:45 p.m. @ Oz North. Starbucks afterwards! 6-8pm. See forum for more details.