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                                                                                           April 2013
                                                                                                               tributed to Newsletter!
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              Race Day                     :!!                                         If you are a new member and haven't received
                                     MBERS
              Nutrition      N E W ME                                            your welcome bag of goodies (visor/hat, socks, wa-
                 Pg.s 2-3                               ter bottle, etc.) please contact and/or see Melissa Erickson so she
                              can get you taken care of, after the meeting!! :)
“How it is…”
    Pg. 4                                                               Submission to Newsletter!!

                               NEW EMAIL just for members to send any submissions from Race Reports, Arti-

            Training reach    cles, Healthy fitness tips & training, Healthy Recipes etc. These can all be sent to Ali

             Tips of your                                          Stitt : tri_newsletter@yahoo.com

                toes?                                Great & simple opportunity to contribute to your club!
                    Pg. 5
Intro to Bike                                                Kids Triathlon Volunteering!
   Gears
                              Still looking for any help on June 15th to make this amazing event go smoothly,
  Pgs. 6-7                               safely and providing a great experience for these little athletes!

                                       An wonderful way to contribute and help out your club!
         Remembering
                                   Sign up today: Go to TriFusion page, click under Forum/Active
           Boston…
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              Pgs. 8-11
                             See JENN LITTLE after the meeting if you would like to       Thermal vest $85
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                Pgs. 14-16


                                                                   1
Nailing Race Day Nutrition                                                          are drinking and eating on
                                                                                         race day compared to what
              by ironguides - Alun Woodward
                                                                                         they promote!

                                                                                         First steps to making nutrition
Ironguides coach Alun ‘Woody’ Woodward looks
                                                                                         a non-issue
into the importance, and ways, of getting your race
day nutrition right.                                                                     If all is working well in train-
                                                                                         ing, then stick with it and DO
Race performance is not only about the fitness you
                                                                                         NOT CHANGE. Stop reading
have gained through training but it is also about                                        about nutrition products and
nutrition on the day. Nutrition plays a significant
                                                                               articles claiming to know how
role—get it wrong and all the fitness in the world
                                                                               to get more sugar into your
won’t result in a good race.
                                                       body—the end result of this experimenting is going to
Nutrition seems to be a major stumbling block for many be you blowing your race and you’ll be throwing up by
athletes come race day, yet is rarely a problem in train-      the side of the road.
ing. Considering how much we train and how many of             If you always seem to get stomach problems on race
our sessions are race specific, it is crazy that nutritional
                                                               day, it’s time to look for a new strategy. One of the big
problems are so common in races.                               factors in stomach problems seems to be fructose con-
One of the major reasons is that athletes don’t have a         tent of sports nutrition products. While studies have
plan or, the worst-case scenario, athletes read about          shown that a combination of fructose and sucrose in
some new super product in race week and decide to try          drinks leads to greater quantities of carb absorption and
it out on race day. There are so many claims and studies       improved results, remember that lab results do not al-
out there showing why certain products are better and          ways transfer to race day.
how they will significantly enhance your performance
                                                               The sole fact that so many athletes are seen throwing up
that we all fall for it and make major changes leading         and in stomach distress during races shows quite clearly
into races.
                                                               that manufacturers are not getting this right and there
We need to always take statements about the effective-         is a lot of bad information out there. We are all different
ness of certain products with a pinch of salt. Looking         and we all react differently to different products and
back over the years, we can see some of the world’s            foods—I believe this comes from genetics, general nutri-
leading nutritional experts claiming one product is the        tion through life, and also race intensity.
greatest and the result of 20 years of research, before
                                                               If you always seem to suffer on race day then firstly con-
they are working for a new company the following year
                                                               sider looking for sports products that contain no fructose
and are promoting something completely different.
                                                               and see how you get on. It could be that all your prob-
The same goes with following the examples of pro ath-          lems are simply coming from the way your body reacts
letes; remember the athletes are sponsored and so are          to fructose. Signs to look for include:
going to promote their sponsors as the greatest and
                                                               * bloating
most effective products available to enhance perfor-
                                                               * nausea
mance. It would be interesting to actually see what they * hunger


                                                               2
There are now numerous products without fructose com- Also I have found that having this as the primary drink
ing to market and athletes are getting on much better        for the first hour in races makes a big difference to ath-
with them in races, so try them out and see how they         letes’ performances. Looking at the nutritional infor-
work for you.                                                mation, the calories from sugar are way below that in
SOLID OR LIQUID                                              normal sports drinks and what we would expect to see,
                                                            but the simple fact is it works and works well!
This is a big topic and one that I see as totally individu-
al; some athletes can race well on liquid calories alone We tend to forget that races can start out cold and while
                                                            liquid is not important, calories are. A drink like Ensure
and others will blow up no matter how many liquid cal-
                                                            will have you topped up with calories while not bloating
ories they consume. This is something you need to be
                                                            your system with excess liquid. Later in the race as
practicing in training so that you will know how you are
going to respond on race day. Personally I prefer to        things heat up and your body has lost more liquid then
move from solid food to liquid food as the race progress- a traditional sports drink may be more useful.
es.                                                          REAL FOOD

PROTEIN                                                      All the sports-specific food on the market is overwhelm-

Protein content in drinks can make a big difference for      ing and we tend to think it must be the best for us on
                                                             race day but in reality real natural food can be the best!
some athletes. If you are an athlete who always seems
to blow up in longer rides or has a large muscle mass,       There seems to be a movement towards creating your
                                                             own bars and race-day nutrition that is running down
then having protein in your drinks might make a big
difference. Experiment with levels up to a 50/50 split       from nutrition used by pro teams in major bike races
                                                             such as the Tour de France.
and see how you feel—you may not be getting the rec-
ommended sugar content but you may feel way better           Examples of this are your own oat cakes or rice cakes,
and performance will increase!                               homemade brownies etc. This is especially going to be
                                                             appealing for athletes who have certain food allergies or
Meal replacement drinks
                                                             are sensitive to preservatives in pre-packaged products.
This is one product that I feel is underused in triathlon.
                                                             PRACTICE MAKES PERFECT
Meal replacement drinks have been developed for peo-
ple suffering nutritional deficiencies, dieters, and also    It’s an old saying but one that rings true in triathlon!
for use in medical circumstances when solid food cannot Make sure you make a plan, spend some time to write
be taken. A lot of research has gone into these products down your plan and then practice it over some sessions
and the end result can be very useful for triathletes!   to see how your body reacts—fine tune as you go and by
                                                         the time you come
Ensure plus is one such drink; it is widely available in
the USA and around the world, and I have used it exten- to race day you will
                                                             be set and have no
sively with my athletes. This is a calorie-dense drink but
                                                             nagging doubts in
the amount of liquid is small so it’s easy to take on
                                                             the back of your
board—works great as a breakfast drink on race day
when athletes tend to be too nervous to eat.                 mind!



                                                             3
For the second season, I am      friends/in-laws, but the dates are made after I've
                          training for Ironman. It is a    seen my training plan for the week, not vice-versa. I
                          fully selfish endeavor. I        skip or leave non-mandatory work meetings that run
                          know this, I knew this when      into my training time. I skip church to swim or run
                          I signed up. Last year, I pre-   with my team. I spend my weekends making up for
                          tended that I was living a       missed housework AFTER my training is done. I go
                          "balanced" life. Ha! I went      on vacation, but I never stop training...I look for rac-
                          to work, I did the laundry, I    es to compete in wherever we go. I don't even stay
                          fed my husband and my            overnight at my sister's place in Priest if it's not con-
                          daughter if she happened         venient for my training. They plan their lake weeks
  How it is ... to be home, I mowed the                    around my summer races. Some of my so-called
                          lawn, I went to church, I        "dates" with Greg are solely spent on syncing our
visited my parents, my in-laws, I made dates with          training calendars and deciding which family/friend
friends, dates with my husband and daughter, I went        events will work around our training schedules. I'm
on vacation, I was social. But the truth is, most of the   thinking seriously of hiring someone to mow the
time...I trained, and when there was a gap in training     lawn this summer for the first time ever.
I did those other things.
                                                                My mind is likely 50% occupied with my athletic
My entire life fits AROUND my training. To make            goals, and 50% occupied with the "balance" of my
this truth real, following is an example of a typical      life. That, and also my husband's athletic goals. We're
day:                                                       "there" for each other and supporting one another
- wake up early enough to swim, if that's on the plan      this season as we both train our way to Ironman in
= 4:15 AM, throw in a load of laundry on way out           August. Really though, that's not entirely true for ei-
the door                                                   ther of us. If it came down to his goals vs. mine,
- swim 4:45-6/6:15                                         would I give up my dreams for his at this point?
- shower and prepare for work at gym
- 7:15-3:00 work, all the while eating to recover from          I recognize how crazy and fanatical this lifestyle
my swim/exacting my training plan for after work/          is right now. Only four months seriously into the
eating to prepare for afternoon training session           training season and I already know that this cannot
- ride or run or both 3:15-6-ish                           possibly be my life again next season. I am obsessed
- shower again                                             with endurance training and racing. It has lit a fire in
- make and eat dinner (shove in "QT" with my hus-          me that I think I've searched for most of my life. It's
band)                                                      a way to escape, focus, fixate, channel energy, re-
- work on the laundry (gotta have clean training           lease it, and deplete and prove oneself. It's not that I
clothes!)                                                  hate my life, that I'm not grateful for my loved ones -
- upload training files and update TP online               friends and family alike. I AM GRATEFUL. I miss my
- make breakfast and lunch for the next day                strong relationships. I'm not intentionally escaping
- pack training bag for the next day                       something. I'm just in the midst of enjoying a selfish
- text back a friend or two, same with a family mem-       lifestyle.
ber or two
- extra time? read a triathlon blog/journal/review             This is the part of endurance training that most
- go to bed early 9:00-9:30, to be rested to train again   blogs don't talk about, too busy uploading and ana-
                                                           lyzing and rearranging training to notice how much
    I don't fully do anything except train.                our lives revolve around US. This is what destroys
                                                           marriages and friendships if left unchecked and un-
    I'm a half-ass wife, mom, daughter, sister, friend,    changed. And this is why I think it is the most im-
and sometimes co-worker. I feel pissy if some one/         portant consideration, for any aspect of life. I'm
thing gets in the way of my perfectly planned train-       already working on next year's goals...to be more
ing. I half-listen to my husband at dinner, my mind        present and be closer to a true balance of my life.
on what needs to get done, that I'm not doing be-
cause I'm too busy training/recovering/planning to
train. I make dates with my daughter/mom/sister/                                   -Natalie Gallagher

                                                           4
stage for more serious structural abnormalities
     Does your training reach the Tips of your Toes?         like hammer toe, claw toe and mallet toe.
                                                             Assessment
                                                      When it comes to pinpointing these issues, ob-
                                                      servation is the best place to start. Not only
                                                      should the triathlete, medical or fitness profes-
Despite their small size, the toes are big players sional take note of the feet, but he or she should
in triathlon. Treat them right and they’ll serve you also closely examine the shoe and insole. Two
better.                                               signs of excessive gripping are callus formation
                                                      at the tip of the second toe and prominent wear
by Christopher Johnson, PT                            patterns near the location of the second toe on
I am a physical therapist (PT) and I have a con- the athlete's insole.
fession to make: I have a toe fetish. But more        Once you identify callus formation and wear pat-
importantly, so should you.                           terns, your PT can help assess your ability to
They don’t get a lot of attention, but the toes play perform specific functional tasks. Basic single-
a key role in getting us from point A to point B— leg balance barefoot on firm, level ground is a
or, for the triathlete, getting us to the finish line great starting point. Most people should be able
faster.                                               to maintain single-leg balance for at least 20 to
                                                      30 seconds in a wobble-free manner without
Research has shown that during the running gait gripping with their toes. If they are unable to per-
cycle, toes are subjected to forces of up to 86       form this task, more advanced single-leg exer-
percent of one’s body weight. That’s a lot of         cises should be avoided until the this skill has
weight for such small structures to bear, espe-       been mastered as they will only serve to rein-
cially over the course of an IRONMAN triathlon. force compensations. Once you’re able to exe-
In cycling and running, smaller digits play a par- cute this drill on firm, level ground, attempt it on
ticularly important role. And during most physical a softer surface to mimic a cushioned running
activity, the toes enhance balance while initiating shoe. (See my example).
our body’s movements. In order to propel us for-
ward, energy generated by our hips and knees          When you’ve mastered the single-leg balance
must be transferred to the ankle—and finally, to drill, try progressing to more advanced drills
the toes.                                             such as marching, step-ups, single-leg balance
                                                      combined with hip abduction and step-ups while
Toe trouble                                           balancing through the big toe.
Triathletes simply must learn to run barefoot
comfortably, since they have no choice during         After you grow more mindful of your toes while
the transition from the swim to the bike. (My ulti- performing various drills, carry this over to walk-
mate goal is to get athletes to race in their         ing, running and other aspects of daily life (like
shoes, sockless, since many athletes prefer to        sitting at your desk or standing in line at the
avoid having to spend time putting on socks dur- store). In training, strive to relax your toes during
ing their races.) Because our toes are usually        cycling and while pushing off the wall during
out of sight and thus out of mind, I have runners swimming, since toe trouble can occur in all
and triathletes perform various drills barefoot in three triathlon disciplines.
front of a mirror to provide visual feedback.
                                                      Chris Johnson is a New York City physical therapist who specializes
Among my patients, excessive toe gripping is          in the care of endurance athletes, and is the co-founder of Formula
the number one problem in running. To diagnose Triathlon Club
toes' compensation strategies, I start with single-
leg running drills (see my example of gripping). Originally from: http://www.ironman.com/triathlon-
Often, an athlete's digits may also be clawing        news/articles/2013/04/tript-run-better-starting-with-
and/or hammering, both of which begin as strat- your-toes.aspx#ixzz2Qh9xjvKp
egies to offset poor balance but can set the

                                                            5
Triathletes new to
                                                          Intro to Bike Gears                              cycling often won-
                                                                                                           der about two
                                                   things: how fast should I pedal and, with so many choices, what gear
                                                   should I ride in?



                                                   Deciding how fast you should pedal is the easier of the two questions.
                                                   The speed you turn the pedals is called cadence. You measure cadence
                                                   by counting how many times your right (or left) leg completes a full revo-
lution in one minute. Exercise bikes and some spin bikes may display this number for you.



Unless you have a bike computer on your bike you may have to count it yourself. Do this in a safe area where traffic and
other hazards are at a minimum. Using a watch that displays seconds, count each time your leg comes up on the pedal
stroke for 30 seconds. Now multiply this number by two to get your cadence.



Under most conditions it's usually most efficient to pedal at around 90 revolutions per minute (rpm). Is 65 okay? I would
say that's a bit too slow. When you turn the pedals at such a slow cadence you fatigue pretty quickly. What about 75 per
minute? You're getting closer and that would be much better.



But once you get into the low to mid 80 rpm range you're pretty close to the sweet spot. Pedaling at this cadence for long
periods of time takes practice, so be patient and keep at it.



What if it's just too hard to pedal that fast?



If it's too hard to pedal at 80, 85 or 90 rpms then you're probably using a bike gear that's too high. Shift into a lower gear
to make it easier for you to turn the pedals faster. For new cyclists, it seems complicated because of all of those gears/
sprockets/metal-toothed thingys on your bike.



So here's a breakdown:


•   Those big, metal-toothed sprockets next to your right pedal are called "chainrings". Most road bikes have two of

these but some have one (those are called singlespeeds) or as many as three (better for beginners).

•   The group of sprockets on the back wheel is called a "cassette".
Each individual ring in the cassette is called a "cog".


You have two shifters on your handlebars to change these gears. The left shifter changes the chainring gears next to your
pedal. The right shifter changes which cog you are using in the rear. The chainrings make the biggest change in difficulty
when you change these gears.


                                                                6
In other words, if you move the left shifter you make a big jump, making pedaling either much easier or much harder. If
you move the right shifter you make smaller jumps up or down; the right shifter allows for more of a fine-tuning adjust-
ment.



But which one should you use? Use the one that allows you to pedal comfortably in that 80 to 90 rpm cadence range.
Start off easier, in the small chainring (the one by your pedal) and one of the middle cogs near your back wheel. Shift
(with your right shifter) to a harder cog if that’s too easy. If you keep moving the right shifter and it’s still too easy, shift to
the big chainring. What "number" gear you're in doesn’t matter. What matters is being able to turn your pedals at a good
cadence while still being relatively comfortable.



Here are a couple of scenarios: If you are riding up a fairly steep hill you'll probably ride in the small chainring and one of
the easiest cogs. If you are on a slight downhill you probably will be in the big chainring and one of the harder cogs. Ex-
periment to see what works for you.



Shifting



Finally, shifting gears smoothly takes practice and anticipation. You can't shift bike gears unless you're pedaling. If you're
coasting along, not moving the pedals, and you move the shifter, nothing will happen. You must be pedaling forward be-
fore the gear will change.



But there's a little trick with this. In order for the bike to shift smoothly you need to be pedaling softly as you change gears.
If you're pushing down hard on your pedals as you shift, the gears will probably make a horrible griding sound and may
not actually change. Ease up on your force for a brief second or two (don’t stop pedaling though) and it will do what you
want it to do.



Anticipating Gear Changes



When approaching a hill, you should shift into the small chainring slightly ahead of time, before you start to slow down too
much. As you go up the hill, if that isn’t easy enough, you can shift to an easier cog. Try to anticipate this so you can shift
before it gets too difficult. Once the hill begins to flatten out or you reach the top, you will shift to a harder cog and, if need
be, to the big chainring. You want to anticipate this as well, so that your legs aren't spinning around without purpose.



Practice! Prop your bike’s rear wheel up off the ground, or ask someone to hold it up for you. Turn the pedals with your
hand and move the shifters so that you can actually watch as the bike gears change. Then take your bike to a parking lot
or a hard grass or dirt field and practice gear changes. This way you won't have to worry about cars, obstacles or other
riders while getting used to your gears. You will gain confidence and be more comfortable after a little practice.




                                                                  7
Madrid-
   Boston Marathon Bombing Called ‘a Madrid-Style Event’
   by Lloyd Grove Apr 15, 2013 8:14 PM EDT
Watching the images of Monday’s Boston                       FBI’s liaison to the Spanish police. And as
Marathon bombing on CNN International                        one of the FBI’s team leaders on the sce-
and the BBC, former FBI counterterrorism                     ne in Nairobi, Kenya, investigating the
investigator Mark Rossini thought he no-                     1998 al Qaeda bombing of the U.S. Em-
ticed a disquieting connection.                              bassy there, Rossini brings special in-
                                                                            sight to the Boston attack.
                                                                            He was also the FBI’s rep-
                                                                            resentative at “Alec Sta-
                                                                            tion,” the CIA’s out-of-the-
                                                                            way, tiny operation to track
                                                                            a little-known Saudi fanatic
                                                                            named Osama bin Laden
                                                                            years before 9/11.

                                                                           “I’m not sure if it’s domes-
                                                                          tic, or if there was shrapnel
                                                                          or ball bearings in the
                                                                          bombs,” Rossini said, “but
                                                                          when I saw a still photo of
                                                                          the explosion, there was
                                                                          what looked like a fireball
Bystanders help an injured woman at the scene of the first   from an accelerant like a propane tank or
explosion on Boylston Street near the finish line of the     gasoline”—yet another similarity to the
117th Boston Marathon. (John Tlumacki/The Boston             carnage in Spain. “Of course, a pipe
Globe,via Getty)
                                                             bomb could have that effect as well,” he
“This has the hallmarks of a Madrid-style                    added.
event in many respects,” Rossini told The
Daily Beast from Paris, where he was vis-                    Rossini speculated that the Boston explo-
iting on business for his private security                   sives were not planted long in advance of
consulting firm. “We don’t know who the                      the marathon but probably carried into
bombers are, but I assume it was more                        the finish-line area as the race was get-
than one. It’s just my gut that there might                  ting under way, inside harmless-looking
have been two people involved. And al-                       backpacks. He said a bomber, masquer-
legedly, a third device has been found.”                     ading as a supporter bringing food or wa-
                                                             ter to a friend or loved one in the race,
The Madrid commuter train bombings, a                        could easily have fooled bystanders or
coordinated attack using multiple explo-                     law enforcement officers.
sive devices that killed 191 people and
wounded 1,800 on March 11, 2004, were
attributed to an al Qaeda-inspired terrorist
cell. Rossini at one point had been the

                                                             8
Rescue workers          center they’re burning the midnight oil,
                                            work around a de-
                                            stroyed intercity       going through the database, tracking
                                            train at Atocha         search terms, longitude and latitude
                                            train station after a
                                            number of blasts
                                                                    points, scrubbing everything they have.
                                            rocked railway sta-     They are also monitoring a multitude of
                                            tions in Madrid,        people that have FISA warrants on
                                            March 11, 2004.
                                            The first four of 28    them”—a reference to the Foreign Intelli-
                                            defendants in the       gence Surveillance Act that gives a secret
2004 Madrid train bombings were found guilty of murder
and other charges Wednesday, Oct. 31, 2007, in the cul-
                                                                    court the power to activate secret war-
mination of a politically divisive trial over Europe's worst        rants.
Islamic terror attack. The backpack bomb attacks killed
                                            Also unknown, at this point, is how the
191 people and wounded more than 1,800. (Peter
DeJong/AP)                                  bombs were detonated—by timers possi-
The timing of the bombing is also telling, bly or even by cell phones, another im-
Rossini said. The devices were detonated portant clue about the identity of the per-
during a period of maximum traffic at the petrators.
finish line and calculated to inflict maxi- Rossini, however, cautioned against
mum injury and mayhem.                      jumping to conclusions that the Boston
“My best guess is that finding the back-    bombing was the result of Middle East-
packs is going to be the best way to catch inspired terrorism. “It could be a white su-
them,” Rossini said, adding that he has     premacist group. We just don’t know.”
great confidence in the Boston Police De- The “sickening” reality, Rossini said, is
partment and especially the FBI’s special that such incidents as Monday’s bombing
agent in charge, Richard DesLauriers, a are ultimately not preventable. “I doesn’t
lawyer by training who runs the bureau’s matter how many drones we send, how
Boston office. Rossini added that the FBI many people we kill, how many terrorists
and the police were undoubtedly perform- we neutralize, how many people we put
ing a meticulous screening of security      in Guantánamo,” he said. “They can
camera footage from Copley Square and strike with relative ease. What makes ter-
beyond in an effort to identify suspects in rorism so scary is that action is always
the crowd. “God willing, they have the      quicker than reaction.”
kind of ring of cameras in Boston that
New York has.”
Rossini continued: “Right now what the
CIA is doing, along with the NSA
[National Security Agency], is scrubbing
any and all communications from cell-
phone tower traffic and text messages
that were leading up to the bombing one
or two hours before and also afterward.
The CIA and NSA are also monitoring in-
ternational traffic to see if anybody is talk-
ing about it. And at the counterterrorism

                                                                    9
Carlos Arredondo, Boston Marathon Hero in a Cowboy Hat, on the Bombs
 by Michael Daly Apr 16, 2013 4:45 AM EDT

Carlos Arredondo was in the bleachers by the                 The tourniquet on the left leg went just above the
finish line of the Boston Marathon when the first            knee, below which there was nothing but torn
bomb went off directly across the street.                    flesh and a length of bare bone.
“Loud,” he says. “The fireball that came out. Also Another tourniquet went on the right leg. Arre-
the smoke.”                                        dondo next grabbed a wheelchair that somebody
                                                   was pushing past. He placed the young man into
                                                   it and moved it as quickly as he could while still
                                                   holding up what remained of the legs.
                                                             The young man was still conscious, and Arre-
                                                             dondo told him to assist as best he could by
                                                             working his hands on the wheels.
                                                             They proceeded on through the panicked crowd
                                                             as quickly as circumstances allowed.
                                                             “That was a whole marathon,” Arredondo says.
                                                             “Getting people out of the way and getting him
                                                             help.”
Arredondo assists medical responders as they help an
injured man following an explosion in Boston on April 15,
2013. (Charles Krupa/AP)
In the next moment, the 53-year-old from Boston
was vaulting a barricade and racing straight into
the acrid cloud, wearing a cowboy hat like some
Western hero.
“That’s the first reaction, ‘We have to go help
somebody!’” he says.
He saw a big pool of blood and several severed
limbs. And there was a young man in a gray top
directly in front of him who was trying desperate-
ly to stand up.                                    Carlos Arredondo, who was at the finish line of the 117th
                                                             Boston Marathon when two explosives detonated, leaves
“He had no legs,” Arredondo says.                            the scene on April 15, 2013, in Boston. (Darren McColles-
                                                             ter/Getty)
A second bomb went off 100 yards away. Arre-
dondo kept his focus on the young man, asking      Arredondo continued with the young man on into
his name and offering his own.                     the big white medical tent that had been set up
“I told him, ‘My name’s Carlos, you’re going to    for runners who became dehydrated or hobbled
be OK, help is on the way,’” Arredondo recalls.    during the race. The runners now watched this
                                                   other kind of marathon, with Arredondo and the
The man was bleeding so heavily he seemed          bleeding young man with no legs proceeding all
likely soon to be beyond help unless Arredondo the way through the tent to the exit where ambu-
applied tourniquets. He grabbed of the first thing lances had begun to arrive.
he saw that might work.
                                                   A woman had begun pushing from the rear, and
“Somebody’s sweater,” he said. “I tore it apart.” a cop had stepped in to help from the front. The


                                                            10
young man was still conscious when he was                 cooperative and his identification had checked
loaded into an ambulance.                                 out, making the authorities discount early rumors
“I told him,’ You’re going to be fine,’” Arredondo        that they had a suspect.
says.                                                            What is known about the killer or killers is that
   He had only one flag left when the bombs went off, and it had they were not just trying to make a political point
 become soaked in blood as he helped the young man. “Look at the by disrupting the world’s oldest marathon on the
               flag, all bleeding,” Arredondo said.              day that marked both the start of the American
                                                                 Revolution and the deadline for taxes. They had
More ambulances and then still more arrived for been trying to kill as many people as they could
the other injured, who totaled at least 100, in-                 by detonating the bombs in the crowd.
cluding at least eight children, one just 2 years
old. The three dead included an 8-year-old,                      Pure evil had struck again, as it had at the World
killed at the end of the marathon whose final                    Trade Center, as it had at Sandy Hook. But, as
mile this year had been dedicated to the mur-                    always, good had risen to face it, and Arredondo
dered school kids at Sandy Hook.                                 had not been alone. Many others had immedi-
                                                                 ately pitched in to help before the smoke had
                                                                 fully cleared. One man from Duxbury, Massa-
Arredondo remained at the scene, still wearing
                                                                 chusetts, threw himself atop his kids when the
buttons bearing photos of his two sons that he
                                                                 bombs detonated, and a stranger threw himself
had affixed to the chest of his sweatshirt before
                                                                 on top of the dad to give them more protection.
coming to the race. The older one, Alexander,
had been just 20 when he was killed serving with As night deepened, Arredondo returned home
the Marines in Iraq. The younger son, Brian,                     with the bloodied flag and the photos of his sons.
subsequently hanged himself.                                     He had gone to the marathon to honor them.
                                                                 And that is exactly what he had done.
“Next to him we find a letter about how the other
brother died,” Arredondo now told me.                            Meanwhile, the search for the killers continues.
The marathon is on Patriots’ Day, and Arredon-
do had come to hand out American flags in the
memory of his sons and the others who have
lost their lives as result of the war on terror that
was supposed to help keep us safe.
“I hand out 200!” he reported.
He had only one flag left when the bombs went
off, and it had become soaked in blood as he
helped the young man.
“Look at the flag, all bleeding,” Arredondo said.
He furled it and stuck it in his back pocket. He
stood with more blood on the sleeve of his
sweatshirt and on his pants and on his shoes as
the marathoners who had filled the streets were
replaced by SWAT teams in body armor and a
man in a bomb disposal suit right out of the mov-
ie The Hurt Locker. Investigators on the other
side of the crime scene tape searched for clues,
testing for chemical traces of the explosives, col-
lecting surveillance-camera footage.
A 20-year-old Saudi man had been running
away from the explosions when a civilian tackled
him and alerted a cop. But the Saudi had been

                                                         11
One of our greatest sponsors of Tri-Fusion is
                                                                Elements Therapeutic massage. They have pro-
                                                                vided some awesome giveaways at the meetings,
                                                                including gift cards & tech tees…
                                                                Amazing benefits of massage therapy are paired
                                                                with flexible scheduling, affordable prices and
                                                                outstanding service to create the elements experi-
                                                                ence.

                                                                Contact Details:
                                                                www.touchofelements.com/spokane
(509) 340-3303
101 E. Hastings Road, Spokane, WA 99218
                                                                                    Reviews from
(509) 448-9398                                                                      some of your
3209 E. 57th Avenue, Suite H, Spokane, WA 99223                                     fellow board
(509) 928-9098                                                                       members of
325 South Sullivan, Ste B, Spokane Valley, WA 99037
                                                                                    Tri-Fusion….

  By Eric Byrd                                              By Jessi Thompson
 Nowadays everything is overhyped by everyone, and          What do I love about Elements? Pretty much every-
 unqualified descriptions full of exaggerations are eve-    thing. I love how I can have a small open window in my
 rywhere. But, Libby at Elements Therapeutic Mas-           schedule and at the last minute, get an appointment. I
 sage lives up to the hype. Before I saw her, I had         love the hours that extend beyond the work day which
 been beating myself up during training in anticipation     work better for my life and child care. I love the
 of my first massage at Elements. Up until my ap-           friendly front desk folks who are so welcoming and help-
 pointment, I had always fancied myself a tough guy. I      ful. I love the clean, nicely decorated, professional of-
 had asked other Tri-Fusion members about whom to           fice. Most of all, I love the massage therapists. I
 see, and I was thrilled to hear Libby was strong. I        haven't had a massage there that didn't actually make
 requested her thinking that she would be like every-       me feel better, true therapy. The therapists I have
 one else, strong but not strong enough. I had no idea      worked with are great listeners, understand athletes,
 that I was about to be turned into a rag-doll. It          and tailor the session to make it what I want and what
 started when she said, as I lay on the table, “I am        my body needs. Aside from the massage, I love that
 sure you heard that I am ‘heavy handed’”. My defi-         their business is an active part of the community. They
 nition of “tough-guy” and “heavy handed” changed           support Tri Fusion and it's community events in such a
 instantaneously. She repeatedly pushed me to my            generous way... going there for my massages is truly my
 pain threshold, only to back off at the perfect time,      pleasure.
 each time. She blew me away and she will do the
 same for you. But be prepared, she is modest and
 under-hyped.


                                                           12
By Meghan Faulkenberry

II have a extraordinary relationship with my massage therapist, Libby, who works at the Wandermere Elements
Therapeutic Massage. By the way she mashes my back, kneads my quads, and spirals her elbows in my butt, you’d
think the last thing I’d do is schedule another 80-minutes of anguish with her. Yet I find myself sitting in the lobby,
staring at the three pictures on the wall that represent what nature is supposed to exude: calmness. Perhaps it’s the
calm before the storm, so to speak. How else can I justify the utter excitement I feel, knowing the muscles that have
worked so hard to carry me through each and every training day will soon meet the strength and skill of Libby’s
hands?
My friend greets me at the door and leads me back to the dark room of calmness. The soothing music hardly
drowns out the list of “problem areas” I make Libby aware of. Quite frankly, I don’t know why I always repeat my-
self, as she has yet to miss a muscle that isn’t already aching or tight, just by her skill alone. She simply stands, lis-
tens, and then exclaims calmly, “I’ll go get some heat. You lay on your stomach.”
Let the “therapy” begin.
Libby starts by poking and prodding my back, coaxing muscles to literally jump out into her hands using her touch
alone. It’s like a game of hide-and-seek, but upon finding the culprit muscle, she tackles it with whatever tool she finds
most useful—her thumb, her forearm, her elbow. I know Libby for her deep tissue technique, and so her thumbs, her
forearms, and her elbows hardly do the work her entire body weight can do far better.
Then she has me roll over so she can target my legs, perhaps the most tortured part of my body. With all the cy-
cling and running I do, I usually arrive at Libby’s doorstep with quadriceps riddled with knots, hips resistant to move-
ment, and butt cheeks whose muscle mass makes a great target for impending elbows. I know when Libby warns me
to “take a deep breath,” I’m in for a soft tissue mobilization that will leave me sweating and breathless (I may inhale,
but I forget to let it out). For Libby, one time isn’t enough. God blessed humans with just about two of everything,
and for me, those “two of everythings” come with a whole load of prob-
lems.
What makes Libby so genuine and perfect as my massage therapist is
her ability to target my muscles using her uncannily precise tools: her
hands. Libby’s deep tissue experience may hurt, but the result is why I
keep going back. She does the job exceedingly well. In all the pain and
sweat, her conversation keeps my attention on her instead of on my
screaming muscles. Her nutrition ideas continually inspire me to try new
recipes and foods, and her jokes make me laugh through tears of pain
that blind my vision.
As I write this, I look forward to my next massage with Libby I have
scheduled tomorrow. While my mind may know what this body is in for,
thankfully, my muscles do not. If you haven’t tried a massage, I suggest
you delve in and see what the experience is all about. Perhaps the deep-
est of deep tissue isn’t the right place to start. Maybe it is. Either
way, consider seeking the massage therapy services offered by Ele-
ments. Let me know if you have any questions or would like some rec-
ommendations. I have plenty to offer.


                                                            13
Thai Fried Rice

                                                             INGREDIENTS:

                                                             3 cups jasmine rice, steamed
                                                             2 skinless, boneless chicken breasts, cut
                                                             in small cubes
                                                             salt and pepper to taste
                                                             1/4 teaspoon crushed cayenne pepper
                                                             1/2 large yellow onion, minced
                                                             3 cloves garlic, minced
                                                             2 scallions, chopped
                                                             3 egg whites, scrambled
                                                             1 whole egg, scrambled
                                                             1 red bell pepper, chopped
1/2 cup fresh pineapple, cut into 1/2 inch portions
3 Thai chili peppers (optional)
4 tsp vegetable oil
4 tsp low-sodium soy sauce (or more to taste)
2 tsp fish sauce



                                                                  *Thank you Spokane Dinner Club for the Recipe

DIRECTIONS:
Prepare rice ahead of time according to package instructions. I steamed ours. It's best if it's made slight-
ly on the dry side.


Heat a wok on a high flame. Meanwhile, season chicken with salt, black pepper, and cayenne pepper.
When the wok is very hot, add 2 tsp oil. When the oil gets hot, add the chicken and cook on high a
few minutes, tossing so that it browns all over. Remove chicken from wok and set aside, add the eggs
and cook a minute or two until done. Set aside.


Add the remaining oil to the wok and add the onion, bell pepper, scallions, and garlic. Saute 1 minute,
add the Thai chili pepper, and pineapple and stir in all the rice. Add soy sauce and fish sauce stir to
mix all the ingredients. Keep stirring a few minutes, then add egg and chicken back to the wok. Adjust
soy sauce if needed and stir well another 30 seconds. Serve with toasted coconut, and fresh cilantro.




                                                      14
Healthy
                   Chocolate Chip
                    Granola Bars

Ingredients:


3 cups—Rolled Oats (not instant)


1 cup—Flaked Almonds


1 cup—shelled sunflower seeds


11/4 cups—Semi-sweet Choc. Chips


11 oz.—Sweetened Condensed Milk


1/4 cup—Coconut oil




 Directions:

 Turn oven onto 325 F. Grease the baking sheet. Combine all 6 ingre-

 dients in the bowl. Mix very well. Mixture will be stiff. Put into the bak-

 ing sheet. Press down evenly using waxed paper. Bake on the cen-

 ter rack in the oven for 30 minutes or until golden. Cool on wire rack

 for 15 minutes. Cuts into 20 bars.




                                    Thank You Rosi Guerrero for the recipe!

                                      15
The Board of Directors, Sponsors and the Calendar of Upcoming Events….

                         BOARD OF DIRECTORS
                   •   ERIC BYRD ~ MEMBERSHIP DIRECTOR
                   •   JAROD CROOKS ~ TREASURER
                   •   MEGHAN FAULKENBERRY ~ MENTOR DIRECTOR
                   •   NATALIE GALLAGHER - SOCIAL DIRECTOR
                   •   GREG GALLAGHER - VICE PRESIDENT
                   •   RENE GUERREO - WEBSITE DIRECTOR
We would like to   •   JENNIFER LITTLE - CLOTHING DIRECTOR
    extend a       •   MELISSA ERICKSON~ SPONSORSHIP LIASON
generous Thank     •   ALISON STITT - NEWSLETTER DIRECTOR
                   •   JESSI THOMPSON - SECRETARY
You to our truly   •   ROGER THOMPSON - PRESIDENT
    amazing
   sponsors!!
                                                                   April ~ May 2013
                                                   J
                                        Training Opportunities:                      Races:
                                        •   Whitworth Masters Swim, offered          Check Forum “Races” for other posted
                                            FREE to Tri Fusion MEMBERS               events. Also find lots through Race Rag ,
                                            every Sunday am. Sign up on the          active.com & various online sources.
                                            forum as limited spots, and confirm      •   April 21st Spokane river run
                                            times.
                                                                                     •   May 27th Spring Festival, Tri & Du,
                                        •   Running workout opportunities                Moses Lake
                                            posted on the forum and/or Face-
                                                                                     •   June 23rd Ironman CDA
                                            book.
                                                                                     •   July 14th Valley Girl, Liberty Lake
                                        •   Continue to post & check for any
                                            training swim/ride/run on the Fo-        •   July 28th Race the River, CDA
                                            rum, Facebook page and/or send           •   August 18th Wunderwoman, Medi-
                                            out an email! We encourage all of            cal Lake
                                            you to post your workouts there as
                                            well!                                    •   Sept. 21st Grand Columbian Tri,
                                                                                         Electric City
                                        •   Fitness Fanatics holds a Thursday
                                            night “shop ride” starting at 6pm. All
                                            levels welcome.                          Next Membership Meeting:
                                        Upcoming Events:                             Join us at Twigs every 3rd Wednesday
                                                                                     of the month, next meeting will be:
                                        •   April 24th, Fitness Fanatics Shop-
                                                                                     May 15th 6:30pm
                                            ping night. 6:30-8:30pm, w/ appe-
                                            tizers & beverages! Come get the
                                            new season gear you need!

                                        •   June 15th, Kids Triathlon Sign up to
                                            volunteer on the forum and/or con-
                                            tact a board member




                                                  16

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Newsletter April '13

  • 1. Thank You to those who con- April 2013 tributed to Newsletter! Have a race report, good read article, recipes to share w/ the club for Newsletter. Send to tri_newsletter@yahoo.com Race Day :!! If you are a new member and haven't received MBERS Nutrition N E W ME your welcome bag of goodies (visor/hat, socks, wa- Pg.s 2-3 ter bottle, etc.) please contact and/or see Melissa Erickson so she can get you taken care of, after the meeting!! :) “How it is…” Pg. 4 Submission to Newsletter!! NEW EMAIL just for members to send any submissions from Race Reports, Arti- Training reach cles, Healthy fitness tips & training, Healthy Recipes etc. These can all be sent to Ali Tips of your Stitt : tri_newsletter@yahoo.com toes? Great & simple opportunity to contribute to your club! Pg. 5 Intro to Bike Kids Triathlon Volunteering! Gears Still looking for any help on June 15th to make this amazing event go smoothly, Pgs. 6-7 safely and providing a great experience for these little athletes! An wonderful way to contribute and help out your club! Remembering Sign up today: Go to TriFusion page, click under Forum/Active Boston… Member Opportunities and/or link below: related articles http://www.signupgenius.com/go/20F0E4CAFAC229-trifusion2 Pgs. 8-11 See JENN LITTLE after the meeting if you would like to Thermal vest $85 purchase any of the following items that are “in stock” XS (1) small (2) medium (1) large (2) Elements Thermal Jacket $110 Massage Evolution Jersey (short sleeve) $55 Small (1) large (1) Women: small (3) large (1) Reviews Singlet $25 Women: small (2) medium (1) large (2) Evolution Jersey (long sleeve) $65 Men: large (1) XL (2) Pgs. 12-13 Women: small (2) Men: medium (1) large (1) XL (2) Fizz Tank $40 Women: small (1) Tri Suit $100 Women: medium (2) large (1) Recipes, BOD, Men: medium (1) large (3) Arm warmers $22 XS (4) Small (2) medium (1) large (1) sponsors & Pro short $70 Leg warmers $40 Women: small (1) medium (2) Calendar Men: small (1) medium (2) large (2) XL (1) Large (1) Pgs. 14-16 1
  • 2. Nailing Race Day Nutrition are drinking and eating on race day compared to what by ironguides - Alun Woodward they promote! First steps to making nutrition Ironguides coach Alun ‘Woody’ Woodward looks a non-issue into the importance, and ways, of getting your race day nutrition right. If all is working well in train- ing, then stick with it and DO Race performance is not only about the fitness you NOT CHANGE. Stop reading have gained through training but it is also about about nutrition products and nutrition on the day. Nutrition plays a significant articles claiming to know how role—get it wrong and all the fitness in the world to get more sugar into your won’t result in a good race. body—the end result of this experimenting is going to Nutrition seems to be a major stumbling block for many be you blowing your race and you’ll be throwing up by athletes come race day, yet is rarely a problem in train- the side of the road. ing. Considering how much we train and how many of If you always seem to get stomach problems on race our sessions are race specific, it is crazy that nutritional day, it’s time to look for a new strategy. One of the big problems are so common in races. factors in stomach problems seems to be fructose con- One of the major reasons is that athletes don’t have a tent of sports nutrition products. While studies have plan or, the worst-case scenario, athletes read about shown that a combination of fructose and sucrose in some new super product in race week and decide to try drinks leads to greater quantities of carb absorption and it out on race day. There are so many claims and studies improved results, remember that lab results do not al- out there showing why certain products are better and ways transfer to race day. how they will significantly enhance your performance The sole fact that so many athletes are seen throwing up that we all fall for it and make major changes leading and in stomach distress during races shows quite clearly into races. that manufacturers are not getting this right and there We need to always take statements about the effective- is a lot of bad information out there. We are all different ness of certain products with a pinch of salt. Looking and we all react differently to different products and back over the years, we can see some of the world’s foods—I believe this comes from genetics, general nutri- leading nutritional experts claiming one product is the tion through life, and also race intensity. greatest and the result of 20 years of research, before If you always seem to suffer on race day then firstly con- they are working for a new company the following year sider looking for sports products that contain no fructose and are promoting something completely different. and see how you get on. It could be that all your prob- The same goes with following the examples of pro ath- lems are simply coming from the way your body reacts letes; remember the athletes are sponsored and so are to fructose. Signs to look for include: going to promote their sponsors as the greatest and * bloating most effective products available to enhance perfor- * nausea mance. It would be interesting to actually see what they * hunger 2
  • 3. There are now numerous products without fructose com- Also I have found that having this as the primary drink ing to market and athletes are getting on much better for the first hour in races makes a big difference to ath- with them in races, so try them out and see how they letes’ performances. Looking at the nutritional infor- work for you. mation, the calories from sugar are way below that in SOLID OR LIQUID normal sports drinks and what we would expect to see, but the simple fact is it works and works well! This is a big topic and one that I see as totally individu- al; some athletes can race well on liquid calories alone We tend to forget that races can start out cold and while liquid is not important, calories are. A drink like Ensure and others will blow up no matter how many liquid cal- will have you topped up with calories while not bloating ories they consume. This is something you need to be your system with excess liquid. Later in the race as practicing in training so that you will know how you are going to respond on race day. Personally I prefer to things heat up and your body has lost more liquid then move from solid food to liquid food as the race progress- a traditional sports drink may be more useful. es. REAL FOOD PROTEIN All the sports-specific food on the market is overwhelm- Protein content in drinks can make a big difference for ing and we tend to think it must be the best for us on race day but in reality real natural food can be the best! some athletes. If you are an athlete who always seems to blow up in longer rides or has a large muscle mass, There seems to be a movement towards creating your own bars and race-day nutrition that is running down then having protein in your drinks might make a big difference. Experiment with levels up to a 50/50 split from nutrition used by pro teams in major bike races such as the Tour de France. and see how you feel—you may not be getting the rec- ommended sugar content but you may feel way better Examples of this are your own oat cakes or rice cakes, and performance will increase! homemade brownies etc. This is especially going to be appealing for athletes who have certain food allergies or Meal replacement drinks are sensitive to preservatives in pre-packaged products. This is one product that I feel is underused in triathlon. PRACTICE MAKES PERFECT Meal replacement drinks have been developed for peo- ple suffering nutritional deficiencies, dieters, and also It’s an old saying but one that rings true in triathlon! for use in medical circumstances when solid food cannot Make sure you make a plan, spend some time to write be taken. A lot of research has gone into these products down your plan and then practice it over some sessions and the end result can be very useful for triathletes! to see how your body reacts—fine tune as you go and by the time you come Ensure plus is one such drink; it is widely available in the USA and around the world, and I have used it exten- to race day you will be set and have no sively with my athletes. This is a calorie-dense drink but nagging doubts in the amount of liquid is small so it’s easy to take on the back of your board—works great as a breakfast drink on race day when athletes tend to be too nervous to eat. mind! 3
  • 4. For the second season, I am friends/in-laws, but the dates are made after I've training for Ironman. It is a seen my training plan for the week, not vice-versa. I fully selfish endeavor. I skip or leave non-mandatory work meetings that run know this, I knew this when into my training time. I skip church to swim or run I signed up. Last year, I pre- with my team. I spend my weekends making up for tended that I was living a missed housework AFTER my training is done. I go "balanced" life. Ha! I went on vacation, but I never stop training...I look for rac- to work, I did the laundry, I es to compete in wherever we go. I don't even stay fed my husband and my overnight at my sister's place in Priest if it's not con- daughter if she happened venient for my training. They plan their lake weeks How it is ... to be home, I mowed the around my summer races. Some of my so-called lawn, I went to church, I "dates" with Greg are solely spent on syncing our visited my parents, my in-laws, I made dates with training calendars and deciding which family/friend friends, dates with my husband and daughter, I went events will work around our training schedules. I'm on vacation, I was social. But the truth is, most of the thinking seriously of hiring someone to mow the time...I trained, and when there was a gap in training lawn this summer for the first time ever. I did those other things. My mind is likely 50% occupied with my athletic My entire life fits AROUND my training. To make goals, and 50% occupied with the "balance" of my this truth real, following is an example of a typical life. That, and also my husband's athletic goals. We're day: "there" for each other and supporting one another - wake up early enough to swim, if that's on the plan this season as we both train our way to Ironman in = 4:15 AM, throw in a load of laundry on way out August. Really though, that's not entirely true for ei- the door ther of us. If it came down to his goals vs. mine, - swim 4:45-6/6:15 would I give up my dreams for his at this point? - shower and prepare for work at gym - 7:15-3:00 work, all the while eating to recover from I recognize how crazy and fanatical this lifestyle my swim/exacting my training plan for after work/ is right now. Only four months seriously into the eating to prepare for afternoon training session training season and I already know that this cannot - ride or run or both 3:15-6-ish possibly be my life again next season. I am obsessed - shower again with endurance training and racing. It has lit a fire in - make and eat dinner (shove in "QT" with my hus- me that I think I've searched for most of my life. It's band) a way to escape, focus, fixate, channel energy, re- - work on the laundry (gotta have clean training lease it, and deplete and prove oneself. It's not that I clothes!) hate my life, that I'm not grateful for my loved ones - - upload training files and update TP online friends and family alike. I AM GRATEFUL. I miss my - make breakfast and lunch for the next day strong relationships. I'm not intentionally escaping - pack training bag for the next day something. I'm just in the midst of enjoying a selfish - text back a friend or two, same with a family mem- lifestyle. ber or two - extra time? read a triathlon blog/journal/review This is the part of endurance training that most - go to bed early 9:00-9:30, to be rested to train again blogs don't talk about, too busy uploading and ana- lyzing and rearranging training to notice how much I don't fully do anything except train. our lives revolve around US. This is what destroys marriages and friendships if left unchecked and un- I'm a half-ass wife, mom, daughter, sister, friend, changed. And this is why I think it is the most im- and sometimes co-worker. I feel pissy if some one/ portant consideration, for any aspect of life. I'm thing gets in the way of my perfectly planned train- already working on next year's goals...to be more ing. I half-listen to my husband at dinner, my mind present and be closer to a true balance of my life. on what needs to get done, that I'm not doing be- cause I'm too busy training/recovering/planning to train. I make dates with my daughter/mom/sister/ -Natalie Gallagher 4
  • 5. stage for more serious structural abnormalities Does your training reach the Tips of your Toes? like hammer toe, claw toe and mallet toe. Assessment When it comes to pinpointing these issues, ob- servation is the best place to start. Not only should the triathlete, medical or fitness profes- Despite their small size, the toes are big players sional take note of the feet, but he or she should in triathlon. Treat them right and they’ll serve you also closely examine the shoe and insole. Two better. signs of excessive gripping are callus formation at the tip of the second toe and prominent wear by Christopher Johnson, PT patterns near the location of the second toe on I am a physical therapist (PT) and I have a con- the athlete's insole. fession to make: I have a toe fetish. But more Once you identify callus formation and wear pat- importantly, so should you. terns, your PT can help assess your ability to They don’t get a lot of attention, but the toes play perform specific functional tasks. Basic single- a key role in getting us from point A to point B— leg balance barefoot on firm, level ground is a or, for the triathlete, getting us to the finish line great starting point. Most people should be able faster. to maintain single-leg balance for at least 20 to 30 seconds in a wobble-free manner without Research has shown that during the running gait gripping with their toes. If they are unable to per- cycle, toes are subjected to forces of up to 86 form this task, more advanced single-leg exer- percent of one’s body weight. That’s a lot of cises should be avoided until the this skill has weight for such small structures to bear, espe- been mastered as they will only serve to rein- cially over the course of an IRONMAN triathlon. force compensations. Once you’re able to exe- In cycling and running, smaller digits play a par- cute this drill on firm, level ground, attempt it on ticularly important role. And during most physical a softer surface to mimic a cushioned running activity, the toes enhance balance while initiating shoe. (See my example). our body’s movements. In order to propel us for- ward, energy generated by our hips and knees When you’ve mastered the single-leg balance must be transferred to the ankle—and finally, to drill, try progressing to more advanced drills the toes. such as marching, step-ups, single-leg balance combined with hip abduction and step-ups while Toe trouble balancing through the big toe. Triathletes simply must learn to run barefoot comfortably, since they have no choice during After you grow more mindful of your toes while the transition from the swim to the bike. (My ulti- performing various drills, carry this over to walk- mate goal is to get athletes to race in their ing, running and other aspects of daily life (like shoes, sockless, since many athletes prefer to sitting at your desk or standing in line at the avoid having to spend time putting on socks dur- store). In training, strive to relax your toes during ing their races.) Because our toes are usually cycling and while pushing off the wall during out of sight and thus out of mind, I have runners swimming, since toe trouble can occur in all and triathletes perform various drills barefoot in three triathlon disciplines. front of a mirror to provide visual feedback. Chris Johnson is a New York City physical therapist who specializes Among my patients, excessive toe gripping is in the care of endurance athletes, and is the co-founder of Formula the number one problem in running. To diagnose Triathlon Club toes' compensation strategies, I start with single- leg running drills (see my example of gripping). Originally from: http://www.ironman.com/triathlon- Often, an athlete's digits may also be clawing news/articles/2013/04/tript-run-better-starting-with- and/or hammering, both of which begin as strat- your-toes.aspx#ixzz2Qh9xjvKp egies to offset poor balance but can set the 5
  • 6. Triathletes new to Intro to Bike Gears cycling often won- der about two things: how fast should I pedal and, with so many choices, what gear should I ride in? Deciding how fast you should pedal is the easier of the two questions. The speed you turn the pedals is called cadence. You measure cadence by counting how many times your right (or left) leg completes a full revo- lution in one minute. Exercise bikes and some spin bikes may display this number for you. Unless you have a bike computer on your bike you may have to count it yourself. Do this in a safe area where traffic and other hazards are at a minimum. Using a watch that displays seconds, count each time your leg comes up on the pedal stroke for 30 seconds. Now multiply this number by two to get your cadence. Under most conditions it's usually most efficient to pedal at around 90 revolutions per minute (rpm). Is 65 okay? I would say that's a bit too slow. When you turn the pedals at such a slow cadence you fatigue pretty quickly. What about 75 per minute? You're getting closer and that would be much better. But once you get into the low to mid 80 rpm range you're pretty close to the sweet spot. Pedaling at this cadence for long periods of time takes practice, so be patient and keep at it. What if it's just too hard to pedal that fast? If it's too hard to pedal at 80, 85 or 90 rpms then you're probably using a bike gear that's too high. Shift into a lower gear to make it easier for you to turn the pedals faster. For new cyclists, it seems complicated because of all of those gears/ sprockets/metal-toothed thingys on your bike. So here's a breakdown: • Those big, metal-toothed sprockets next to your right pedal are called "chainrings". Most road bikes have two of these but some have one (those are called singlespeeds) or as many as three (better for beginners). • The group of sprockets on the back wheel is called a "cassette". Each individual ring in the cassette is called a "cog". You have two shifters on your handlebars to change these gears. The left shifter changes the chainring gears next to your pedal. The right shifter changes which cog you are using in the rear. The chainrings make the biggest change in difficulty when you change these gears. 6
  • 7. In other words, if you move the left shifter you make a big jump, making pedaling either much easier or much harder. If you move the right shifter you make smaller jumps up or down; the right shifter allows for more of a fine-tuning adjust- ment. But which one should you use? Use the one that allows you to pedal comfortably in that 80 to 90 rpm cadence range. Start off easier, in the small chainring (the one by your pedal) and one of the middle cogs near your back wheel. Shift (with your right shifter) to a harder cog if that’s too easy. If you keep moving the right shifter and it’s still too easy, shift to the big chainring. What "number" gear you're in doesn’t matter. What matters is being able to turn your pedals at a good cadence while still being relatively comfortable. Here are a couple of scenarios: If you are riding up a fairly steep hill you'll probably ride in the small chainring and one of the easiest cogs. If you are on a slight downhill you probably will be in the big chainring and one of the harder cogs. Ex- periment to see what works for you. Shifting Finally, shifting gears smoothly takes practice and anticipation. You can't shift bike gears unless you're pedaling. If you're coasting along, not moving the pedals, and you move the shifter, nothing will happen. You must be pedaling forward be- fore the gear will change. But there's a little trick with this. In order for the bike to shift smoothly you need to be pedaling softly as you change gears. If you're pushing down hard on your pedals as you shift, the gears will probably make a horrible griding sound and may not actually change. Ease up on your force for a brief second or two (don’t stop pedaling though) and it will do what you want it to do. Anticipating Gear Changes When approaching a hill, you should shift into the small chainring slightly ahead of time, before you start to slow down too much. As you go up the hill, if that isn’t easy enough, you can shift to an easier cog. Try to anticipate this so you can shift before it gets too difficult. Once the hill begins to flatten out or you reach the top, you will shift to a harder cog and, if need be, to the big chainring. You want to anticipate this as well, so that your legs aren't spinning around without purpose. Practice! Prop your bike’s rear wheel up off the ground, or ask someone to hold it up for you. Turn the pedals with your hand and move the shifters so that you can actually watch as the bike gears change. Then take your bike to a parking lot or a hard grass or dirt field and practice gear changes. This way you won't have to worry about cars, obstacles or other riders while getting used to your gears. You will gain confidence and be more comfortable after a little practice. 7
  • 8. Madrid- Boston Marathon Bombing Called ‘a Madrid-Style Event’ by Lloyd Grove Apr 15, 2013 8:14 PM EDT Watching the images of Monday’s Boston FBI’s liaison to the Spanish police. And as Marathon bombing on CNN International one of the FBI’s team leaders on the sce- and the BBC, former FBI counterterrorism ne in Nairobi, Kenya, investigating the investigator Mark Rossini thought he no- 1998 al Qaeda bombing of the U.S. Em- ticed a disquieting connection. bassy there, Rossini brings special in- sight to the Boston attack. He was also the FBI’s rep- resentative at “Alec Sta- tion,” the CIA’s out-of-the- way, tiny operation to track a little-known Saudi fanatic named Osama bin Laden years before 9/11. “I’m not sure if it’s domes- tic, or if there was shrapnel or ball bearings in the bombs,” Rossini said, “but when I saw a still photo of the explosion, there was what looked like a fireball Bystanders help an injured woman at the scene of the first from an accelerant like a propane tank or explosion on Boylston Street near the finish line of the gasoline”—yet another similarity to the 117th Boston Marathon. (John Tlumacki/The Boston carnage in Spain. “Of course, a pipe Globe,via Getty) bomb could have that effect as well,” he “This has the hallmarks of a Madrid-style added. event in many respects,” Rossini told The Daily Beast from Paris, where he was vis- Rossini speculated that the Boston explo- iting on business for his private security sives were not planted long in advance of consulting firm. “We don’t know who the the marathon but probably carried into bombers are, but I assume it was more the finish-line area as the race was get- than one. It’s just my gut that there might ting under way, inside harmless-looking have been two people involved. And al- backpacks. He said a bomber, masquer- legedly, a third device has been found.” ading as a supporter bringing food or wa- ter to a friend or loved one in the race, The Madrid commuter train bombings, a could easily have fooled bystanders or coordinated attack using multiple explo- law enforcement officers. sive devices that killed 191 people and wounded 1,800 on March 11, 2004, were attributed to an al Qaeda-inspired terrorist cell. Rossini at one point had been the 8
  • 9. Rescue workers center they’re burning the midnight oil, work around a de- stroyed intercity going through the database, tracking train at Atocha search terms, longitude and latitude train station after a number of blasts points, scrubbing everything they have. rocked railway sta- They are also monitoring a multitude of tions in Madrid, people that have FISA warrants on March 11, 2004. The first four of 28 them”—a reference to the Foreign Intelli- defendants in the gence Surveillance Act that gives a secret 2004 Madrid train bombings were found guilty of murder and other charges Wednesday, Oct. 31, 2007, in the cul- court the power to activate secret war- mination of a politically divisive trial over Europe's worst rants. Islamic terror attack. The backpack bomb attacks killed Also unknown, at this point, is how the 191 people and wounded more than 1,800. (Peter DeJong/AP) bombs were detonated—by timers possi- The timing of the bombing is also telling, bly or even by cell phones, another im- Rossini said. The devices were detonated portant clue about the identity of the per- during a period of maximum traffic at the petrators. finish line and calculated to inflict maxi- Rossini, however, cautioned against mum injury and mayhem. jumping to conclusions that the Boston “My best guess is that finding the back- bombing was the result of Middle East- packs is going to be the best way to catch inspired terrorism. “It could be a white su- them,” Rossini said, adding that he has premacist group. We just don’t know.” great confidence in the Boston Police De- The “sickening” reality, Rossini said, is partment and especially the FBI’s special that such incidents as Monday’s bombing agent in charge, Richard DesLauriers, a are ultimately not preventable. “I doesn’t lawyer by training who runs the bureau’s matter how many drones we send, how Boston office. Rossini added that the FBI many people we kill, how many terrorists and the police were undoubtedly perform- we neutralize, how many people we put ing a meticulous screening of security in Guantánamo,” he said. “They can camera footage from Copley Square and strike with relative ease. What makes ter- beyond in an effort to identify suspects in rorism so scary is that action is always the crowd. “God willing, they have the quicker than reaction.” kind of ring of cameras in Boston that New York has.” Rossini continued: “Right now what the CIA is doing, along with the NSA [National Security Agency], is scrubbing any and all communications from cell- phone tower traffic and text messages that were leading up to the bombing one or two hours before and also afterward. The CIA and NSA are also monitoring in- ternational traffic to see if anybody is talk- ing about it. And at the counterterrorism 9
  • 10. Carlos Arredondo, Boston Marathon Hero in a Cowboy Hat, on the Bombs by Michael Daly Apr 16, 2013 4:45 AM EDT Carlos Arredondo was in the bleachers by the The tourniquet on the left leg went just above the finish line of the Boston Marathon when the first knee, below which there was nothing but torn bomb went off directly across the street. flesh and a length of bare bone. “Loud,” he says. “The fireball that came out. Also Another tourniquet went on the right leg. Arre- the smoke.” dondo next grabbed a wheelchair that somebody was pushing past. He placed the young man into it and moved it as quickly as he could while still holding up what remained of the legs. The young man was still conscious, and Arre- dondo told him to assist as best he could by working his hands on the wheels. They proceeded on through the panicked crowd as quickly as circumstances allowed. “That was a whole marathon,” Arredondo says. “Getting people out of the way and getting him help.” Arredondo assists medical responders as they help an injured man following an explosion in Boston on April 15, 2013. (Charles Krupa/AP) In the next moment, the 53-year-old from Boston was vaulting a barricade and racing straight into the acrid cloud, wearing a cowboy hat like some Western hero. “That’s the first reaction, ‘We have to go help somebody!’” he says. He saw a big pool of blood and several severed limbs. And there was a young man in a gray top directly in front of him who was trying desperate- ly to stand up. Carlos Arredondo, who was at the finish line of the 117th Boston Marathon when two explosives detonated, leaves “He had no legs,” Arredondo says. the scene on April 15, 2013, in Boston. (Darren McColles- ter/Getty) A second bomb went off 100 yards away. Arre- dondo kept his focus on the young man, asking Arredondo continued with the young man on into his name and offering his own. the big white medical tent that had been set up “I told him, ‘My name’s Carlos, you’re going to for runners who became dehydrated or hobbled be OK, help is on the way,’” Arredondo recalls. during the race. The runners now watched this other kind of marathon, with Arredondo and the The man was bleeding so heavily he seemed bleeding young man with no legs proceeding all likely soon to be beyond help unless Arredondo the way through the tent to the exit where ambu- applied tourniquets. He grabbed of the first thing lances had begun to arrive. he saw that might work. A woman had begun pushing from the rear, and “Somebody’s sweater,” he said. “I tore it apart.” a cop had stepped in to help from the front. The 10
  • 11. young man was still conscious when he was cooperative and his identification had checked loaded into an ambulance. out, making the authorities discount early rumors “I told him,’ You’re going to be fine,’” Arredondo that they had a suspect. says. What is known about the killer or killers is that He had only one flag left when the bombs went off, and it had they were not just trying to make a political point become soaked in blood as he helped the young man. “Look at the by disrupting the world’s oldest marathon on the flag, all bleeding,” Arredondo said. day that marked both the start of the American Revolution and the deadline for taxes. They had More ambulances and then still more arrived for been trying to kill as many people as they could the other injured, who totaled at least 100, in- by detonating the bombs in the crowd. cluding at least eight children, one just 2 years old. The three dead included an 8-year-old, Pure evil had struck again, as it had at the World killed at the end of the marathon whose final Trade Center, as it had at Sandy Hook. But, as mile this year had been dedicated to the mur- always, good had risen to face it, and Arredondo dered school kids at Sandy Hook. had not been alone. Many others had immedi- ately pitched in to help before the smoke had fully cleared. One man from Duxbury, Massa- Arredondo remained at the scene, still wearing chusetts, threw himself atop his kids when the buttons bearing photos of his two sons that he bombs detonated, and a stranger threw himself had affixed to the chest of his sweatshirt before on top of the dad to give them more protection. coming to the race. The older one, Alexander, had been just 20 when he was killed serving with As night deepened, Arredondo returned home the Marines in Iraq. The younger son, Brian, with the bloodied flag and the photos of his sons. subsequently hanged himself. He had gone to the marathon to honor them. And that is exactly what he had done. “Next to him we find a letter about how the other brother died,” Arredondo now told me. Meanwhile, the search for the killers continues. The marathon is on Patriots’ Day, and Arredon- do had come to hand out American flags in the memory of his sons and the others who have lost their lives as result of the war on terror that was supposed to help keep us safe. “I hand out 200!” he reported. He had only one flag left when the bombs went off, and it had become soaked in blood as he helped the young man. “Look at the flag, all bleeding,” Arredondo said. He furled it and stuck it in his back pocket. He stood with more blood on the sleeve of his sweatshirt and on his pants and on his shoes as the marathoners who had filled the streets were replaced by SWAT teams in body armor and a man in a bomb disposal suit right out of the mov- ie The Hurt Locker. Investigators on the other side of the crime scene tape searched for clues, testing for chemical traces of the explosives, col- lecting surveillance-camera footage. A 20-year-old Saudi man had been running away from the explosions when a civilian tackled him and alerted a cop. But the Saudi had been 11
  • 12. One of our greatest sponsors of Tri-Fusion is Elements Therapeutic massage. They have pro- vided some awesome giveaways at the meetings, including gift cards & tech tees… Amazing benefits of massage therapy are paired with flexible scheduling, affordable prices and outstanding service to create the elements experi- ence. Contact Details: www.touchofelements.com/spokane (509) 340-3303 101 E. Hastings Road, Spokane, WA 99218 Reviews from (509) 448-9398 some of your 3209 E. 57th Avenue, Suite H, Spokane, WA 99223 fellow board (509) 928-9098 members of 325 South Sullivan, Ste B, Spokane Valley, WA 99037 Tri-Fusion…. By Eric Byrd By Jessi Thompson Nowadays everything is overhyped by everyone, and What do I love about Elements? Pretty much every- unqualified descriptions full of exaggerations are eve- thing. I love how I can have a small open window in my rywhere. But, Libby at Elements Therapeutic Mas- schedule and at the last minute, get an appointment. I sage lives up to the hype. Before I saw her, I had love the hours that extend beyond the work day which been beating myself up during training in anticipation work better for my life and child care. I love the of my first massage at Elements. Up until my ap- friendly front desk folks who are so welcoming and help- pointment, I had always fancied myself a tough guy. I ful. I love the clean, nicely decorated, professional of- had asked other Tri-Fusion members about whom to fice. Most of all, I love the massage therapists. I see, and I was thrilled to hear Libby was strong. I haven't had a massage there that didn't actually make requested her thinking that she would be like every- me feel better, true therapy. The therapists I have one else, strong but not strong enough. I had no idea worked with are great listeners, understand athletes, that I was about to be turned into a rag-doll. It and tailor the session to make it what I want and what started when she said, as I lay on the table, “I am my body needs. Aside from the massage, I love that sure you heard that I am ‘heavy handed’”. My defi- their business is an active part of the community. They nition of “tough-guy” and “heavy handed” changed support Tri Fusion and it's community events in such a instantaneously. She repeatedly pushed me to my generous way... going there for my massages is truly my pain threshold, only to back off at the perfect time, pleasure. each time. She blew me away and she will do the same for you. But be prepared, she is modest and under-hyped. 12
  • 13. By Meghan Faulkenberry II have a extraordinary relationship with my massage therapist, Libby, who works at the Wandermere Elements Therapeutic Massage. By the way she mashes my back, kneads my quads, and spirals her elbows in my butt, you’d think the last thing I’d do is schedule another 80-minutes of anguish with her. Yet I find myself sitting in the lobby, staring at the three pictures on the wall that represent what nature is supposed to exude: calmness. Perhaps it’s the calm before the storm, so to speak. How else can I justify the utter excitement I feel, knowing the muscles that have worked so hard to carry me through each and every training day will soon meet the strength and skill of Libby’s hands? My friend greets me at the door and leads me back to the dark room of calmness. The soothing music hardly drowns out the list of “problem areas” I make Libby aware of. Quite frankly, I don’t know why I always repeat my- self, as she has yet to miss a muscle that isn’t already aching or tight, just by her skill alone. She simply stands, lis- tens, and then exclaims calmly, “I’ll go get some heat. You lay on your stomach.” Let the “therapy” begin. Libby starts by poking and prodding my back, coaxing muscles to literally jump out into her hands using her touch alone. It’s like a game of hide-and-seek, but upon finding the culprit muscle, she tackles it with whatever tool she finds most useful—her thumb, her forearm, her elbow. I know Libby for her deep tissue technique, and so her thumbs, her forearms, and her elbows hardly do the work her entire body weight can do far better. Then she has me roll over so she can target my legs, perhaps the most tortured part of my body. With all the cy- cling and running I do, I usually arrive at Libby’s doorstep with quadriceps riddled with knots, hips resistant to move- ment, and butt cheeks whose muscle mass makes a great target for impending elbows. I know when Libby warns me to “take a deep breath,” I’m in for a soft tissue mobilization that will leave me sweating and breathless (I may inhale, but I forget to let it out). For Libby, one time isn’t enough. God blessed humans with just about two of everything, and for me, those “two of everythings” come with a whole load of prob- lems. What makes Libby so genuine and perfect as my massage therapist is her ability to target my muscles using her uncannily precise tools: her hands. Libby’s deep tissue experience may hurt, but the result is why I keep going back. She does the job exceedingly well. In all the pain and sweat, her conversation keeps my attention on her instead of on my screaming muscles. Her nutrition ideas continually inspire me to try new recipes and foods, and her jokes make me laugh through tears of pain that blind my vision. As I write this, I look forward to my next massage with Libby I have scheduled tomorrow. While my mind may know what this body is in for, thankfully, my muscles do not. If you haven’t tried a massage, I suggest you delve in and see what the experience is all about. Perhaps the deep- est of deep tissue isn’t the right place to start. Maybe it is. Either way, consider seeking the massage therapy services offered by Ele- ments. Let me know if you have any questions or would like some rec- ommendations. I have plenty to offer. 13
  • 14. Thai Fried Rice INGREDIENTS: 3 cups jasmine rice, steamed 2 skinless, boneless chicken breasts, cut in small cubes salt and pepper to taste 1/4 teaspoon crushed cayenne pepper 1/2 large yellow onion, minced 3 cloves garlic, minced 2 scallions, chopped 3 egg whites, scrambled 1 whole egg, scrambled 1 red bell pepper, chopped 1/2 cup fresh pineapple, cut into 1/2 inch portions 3 Thai chili peppers (optional) 4 tsp vegetable oil 4 tsp low-sodium soy sauce (or more to taste) 2 tsp fish sauce *Thank you Spokane Dinner Club for the Recipe DIRECTIONS: Prepare rice ahead of time according to package instructions. I steamed ours. It's best if it's made slight- ly on the dry side. Heat a wok on a high flame. Meanwhile, season chicken with salt, black pepper, and cayenne pepper. When the wok is very hot, add 2 tsp oil. When the oil gets hot, add the chicken and cook on high a few minutes, tossing so that it browns all over. Remove chicken from wok and set aside, add the eggs and cook a minute or two until done. Set aside. Add the remaining oil to the wok and add the onion, bell pepper, scallions, and garlic. Saute 1 minute, add the Thai chili pepper, and pineapple and stir in all the rice. Add soy sauce and fish sauce stir to mix all the ingredients. Keep stirring a few minutes, then add egg and chicken back to the wok. Adjust soy sauce if needed and stir well another 30 seconds. Serve with toasted coconut, and fresh cilantro. 14
  • 15. Healthy Chocolate Chip Granola Bars Ingredients: 3 cups—Rolled Oats (not instant) 1 cup—Flaked Almonds 1 cup—shelled sunflower seeds 11/4 cups—Semi-sweet Choc. Chips 11 oz.—Sweetened Condensed Milk 1/4 cup—Coconut oil Directions: Turn oven onto 325 F. Grease the baking sheet. Combine all 6 ingre- dients in the bowl. Mix very well. Mixture will be stiff. Put into the bak- ing sheet. Press down evenly using waxed paper. Bake on the cen- ter rack in the oven for 30 minutes or until golden. Cool on wire rack for 15 minutes. Cuts into 20 bars. Thank You Rosi Guerrero for the recipe! 15
  • 16. The Board of Directors, Sponsors and the Calendar of Upcoming Events…. BOARD OF DIRECTORS • ERIC BYRD ~ MEMBERSHIP DIRECTOR • JAROD CROOKS ~ TREASURER • MEGHAN FAULKENBERRY ~ MENTOR DIRECTOR • NATALIE GALLAGHER - SOCIAL DIRECTOR • GREG GALLAGHER - VICE PRESIDENT • RENE GUERREO - WEBSITE DIRECTOR We would like to • JENNIFER LITTLE - CLOTHING DIRECTOR extend a • MELISSA ERICKSON~ SPONSORSHIP LIASON generous Thank • ALISON STITT - NEWSLETTER DIRECTOR • JESSI THOMPSON - SECRETARY You to our truly • ROGER THOMPSON - PRESIDENT amazing sponsors!! April ~ May 2013 J Training Opportunities: Races: • Whitworth Masters Swim, offered Check Forum “Races” for other posted FREE to Tri Fusion MEMBERS events. Also find lots through Race Rag , every Sunday am. Sign up on the active.com & various online sources. forum as limited spots, and confirm • April 21st Spokane river run times. • May 27th Spring Festival, Tri & Du, • Running workout opportunities Moses Lake posted on the forum and/or Face- • June 23rd Ironman CDA book. • July 14th Valley Girl, Liberty Lake • Continue to post & check for any training swim/ride/run on the Fo- • July 28th Race the River, CDA rum, Facebook page and/or send • August 18th Wunderwoman, Medi- out an email! We encourage all of cal Lake you to post your workouts there as well! • Sept. 21st Grand Columbian Tri, Electric City • Fitness Fanatics holds a Thursday night “shop ride” starting at 6pm. All levels welcome. Next Membership Meeting: Upcoming Events: Join us at Twigs every 3rd Wednesday of the month, next meeting will be: • April 24th, Fitness Fanatics Shop- May 15th 6:30pm ping night. 6:30-8:30pm, w/ appe- tizers & beverages! Come get the new season gear you need! • June 15th, Kids Triathlon Sign up to volunteer on the forum and/or con- tact a board member 16