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  • 1. March 21, 2012 Thank You to those who contributed to Newsletter! New clothing order DUE Fri. 23rd… see Tiffany Snake River My Life Snake River with with Hoshberry My Tri Faulkenberry 7 Expert’s Pg. 4-6 Pg. 7-8 Pg. 12-13 Lance Arm- on Race Day Recipes, BOD, strong Impact Success Calendar, & Triathlons? Pg. 2-3 Sponsors Guest Speakers: Robin DeRuwe, Brian Mather, & Pg. 9-11 Pg. 14-16 Race Directors of Troika & Loreen Miller Bike RideThe Truth About Treadmills…The Gait Guys are Drs. Shawn Allen and Ivo Waerlop (Thegaitguys.com). 3. The moving belt has a tendency toHave you ever heard that running on a encourage moreflat treadmill is like running downhill? ankle dorsiflexion.Here’s why: When we’re airborne in This promotes amidstride, neither foot is in contact with heel strike and initi-the treadmill—no problem there. But as ates a stretch reflexsoon as the leading foot makes contact, in the calf, increas-the backward motion of the treadmill ing risk for Achillesgrabs the heel and—more quickly than injuries, calf short-road running—draws the forefoot onto ness and other bio-the belt. This accelerated motion actual- mechanical faults.ly mimics running slightly downhill. It 4. The treadmillrequires a higher level of anterior shin muscle strength, which naturally draws the leg backward, as opposed to the glutealis why many people get shin splints on treadmills (an easy way muscles doing this job, and causes a faster forward swing onto avoid this is to increase the incline a few degrees). Read on the recovering leg. (Want to feel this effect? Speed up yourto learn more about how treadmills can affect your stride. treadmill.) This can cause more hip flexor recruitment, which can again inhibit proper gluteal function. If your core isn’tA Few other Treadmill Truths: sufficiently engaged, these overactive hip flexors will draw the pelvis forward, increasing the arch in your spine. Can you1. Treadmill running pulls on the hip flexors at a predeter- say back pain?mined belt speed and, through a neurologic “stretch reflex,”the flexors are activated at the same time. This inhibits the hip Use treadmills with awareness, and find a speed and inclineextensors (glutes), making it more difficult to fire them. where you feel as though you are slightly pushing the belt2. With the backward belt motion, the knee is drawn into backward instead of the belt pulling you backward. This mayextension more than in road running, mildly stretching the be enough to stay healthy and injury-free.hamstrings. That same “stretch reflex” will inhibit and weakenthe quadriceps. 1
  • 2. 7 Running Experts on How to become uncomfortable trying to complete Achieve Race-Day Success them at race pace, making them endurance By Micheal Clarke ~ Active.com repetitions, not tempo training."To cross the finish line strong on race day Race-Day Tip No.2: Reduce Volumerequires more than just proper training. It on Race Weekalso depends on smart nutrition, mental Ed Eyestonepreparation and a race-day plan that putsyou in the best position to succeed. "Recent studies have found that a reduction in volume, coupled with high-intensity workHere are seven running experts sharing the week before competition, yields the besttheir strategies to help get you ready for results on race day. Tapering allows ath-race day—and possibly help you achieve a letes to go into competition feeling rested,PR. while injecting some speed into this period means youll be ready when youre calledRace-Day Tip No.1: Add Tempo Runs upon to run fast in your event.to Your TrainingBrian Clarke "I run sharpening workouts early in the week, running the harder session on Mon-"Tempo training is among the most im- day, the less taxing one on Wednesday.portant types of training for competitive Racers prepping for a 5K, 10K, or half-racing, as it determines how fast you will be marathon should run their final qualityable to run the race. To race fast, you must workout faster than race pace so that racetrain fast. pace feels more comfortable. For mara- thoners, the last quality session should be at"To simulate the first, comfortable half of marathon pace; this will reinforce a sense ofthe race, you wont be able to sustain tem- pacing and help counter the urge to go outpo training levels of intensity for very long too fast."(since in a race, discomfort is just aroundthe corner). This is why tempo training oc- Race-Day Tip No.3: Rehearse Yourcurs in brief intervals followed by short Runrests. Theoretical comfort levels aside, fa- Jeff Gallowaytigue in the first half of a race is not so un-common; it usually means you have not "If at all possible, run one or more of yourbuilt up an adequate base of tempo ability long training runs on the race course. Youllin your training. learn how to get there, where to park (or which rapid-transit station to exit), and"Another way of thinking about tempo what the site is like. Run over the last half-training is this: if your tempo intervals are mile of the course at least twice. This is thetoo short, you are probably going to wind most important part of the course to know.up running them faster than race pace, Many runners will run segments of themaking them speedwork, not tempo train- course on several different long runs.ing. If they are too long, you are likely to 2
  • 3. "Visualize your line-up position. First-time "Next, stretch for about 10 minutes includingracers should line up at the back. If you line your upper body. Follow that with anotherup too far forward you could slow down fast- five minutes of running, this time graduallyer runners. You want to do this first race picking up the pace until you reach mara-slowly and have a good experience. Because thon pace for the final 30 seconds or so.you will be taking your walk breaks as you Then stretch again."did during training, you will probably needto stay at the side of the road. If there is a Race-Day Tip No.6: Choose the Rightsidewalk, you can use this for your walk Hotelbreaks." Mark RemyRace-Day Tip No.4: Dont Eat a Box of "You want a hotel as close to the start as rea-Pasta the Night Before Kelly Bastone sonably possible, of course. If youre unable to find one within walking distance, factor in"Many runners like to top off their glycogen the time, cost, and stress of making it from astores by feasting on carbs the night before a given hotel to the start on race morning, ver-race. And why not? Youre going to burn sus the price, and choose the least-stressfulthrough them the next day. But flooding option. (Ask for a room not too close to theyour system with more carbs than it can pro- ice machine or elevators.)cess may lead to digestive problems that willhave you running to the porta-potty every "As soon as you get to your room, unpack allmile. of your running gear. If youve forgotten something important, nows the time to find"The Fix: Consume moderate quantities— out."not huge portions—of carbs for several daysprior. Have oatmeal for breakfast, potatoes Race-Day Tip No.7: Follow the Leaderat lunch, and pasta for dinner. Eat just to to Avoid Bonkingfullness, so you dont get indigestion or have Kisar S. Dhillontrouble sleeping, says Tara Gidus, R.D., aspokesperson for the American Dietetic As- "If you feel like you are bonking or your run-sociation." ning pace is just off, then follow someone who is just in front of you but is going fastRace-Day Tip No.5: Warm Up Properly enough that you can pace yourself withPete Pfitzinger and Scott Douglas them. If you lose them, find someone else that you can pace yourself with because this"Plan to warm up with two five-minute runs will help you establish your rhythm again.with some stretching in between. Startwarming up about 30 to 40 minutes before "Pain is temporary. So have fun, sweat andthe start of the race. Start your first warm-up enjoy that late breakfast or lunch after therun slowly, and gradually increase your pace race, you earned it."so that you finish at about one minute permile slower than marathon race pace. 3
  • 4. SNAKE JOSH RIVER HADWAY Josh-Hadway.blogspot.com HALF MARATHONThe 2012 Snake River half marathon was my second ever open half marathon. I have run plenty of halfmarathons, but all of the others came at the end of triathlons. For me an open half marathon hurts a lotmore than running at the end of triathlon.Yes they both hurt, but they are both a different kind of hurt.For me Triathlons are more of a mental pain, they still hurt physically dont get me wrong, but you are notrunning on the rivet like in a open race. To say I was excited for this race would be an understatement. Ihad two goals; 1.)Set a new Open half marathon PR 2.) See where my early season fitness is at.For This blog I am going to do something different. For the first time ever I wore My Garmin watch withHeart rate. Lets take a look at how the race unfolded by looking at the data. Each one of these pictures willhave a blue highlighted part on the graph, this is what I am referring too in the paragraph below each pic-ture.If you want to play with the file and look at all the graphsyou can find it here: http://tpks.ws/AfH4Evan Sims started fast, and within the first 400 feet I de-cided the pace was too quick and let him go. The first400 meters was well under 5:00 minute pace (pace is theBlue Line) and as you can see in the graph, I quickly de-cided to slow it down and get on a pace a I knew I could sustain. This next highlighted part is the out section on the course all the way until mile 6.3 (almost the turn around). My effort (HR is the red Line) was a little higher and stayed elevated because I was running into a head wind for this section. Evan was about 20 feet ahead of me and I was breaking the wind on my own. I Kept thinking this is stupid on my part. Since we were stayingthe same distance apart, I knew I should just catch up and let him break the wind. But Every time I wouldtry to pick up the pace, it seemed like Evan would do the same. I knew I would also risk going beyond mythreshold too soon in the race, if I tried to hard to catch him. If you go beyond your threshold in a distance 4
  • 5. event, the damage cannot be reversed. My pace jumped around a lot during this section and I really think itwas due to the changes in wind.About 400 Meters before the turn around, Ihit the darkest point of my race. As you cansee my Heart rate drops off for a while(evenwith a tail wind). This was the point where Istarted to cramp up and get into trouble. Isuddenly found myself in a funk for a littleover a mile. Mentally I started to doubt my-self, and the negative thoughts started pour-ing into my head. I was cramping, it hurt, and I really just wanted tostop. I saw third place run in the other direction and I thought to myself "crap I am shutting down and he isgoing to catch me". In the meantime Evan had put the hammer down and was gone up the road. He wasrunning like a beast. I was giving it my all and shutting down in his wake. This is the point in the race thatmatters most. The point of most struggle. I had to stop myself from thinking all the negative thoughts, andreally only let myself focus on keeping good form. Luckily for me I started to feel better. The proceedingsections were some of my fastest sections of the race. I was dipping below 5:00min pace and doing every-thing I could to bring Evan back. People running the other direction were giving me encouragement, andit was giving me mounds of motivation. Whenever I run a half marathon, I always tell myself it is just a 10 mile race. Really the goal is to nail it for 10 miles, than hang on for 3. My thought process is that you can always run 3 miles, no matter how bad you are hurt- ing. This race threw me for a loop though. I had hit the point where my 10 miles were up, it was time to hang tough. The problem was that the wind had suddenly shifted directions and my last couple miles were into thestrongest headwind of the day. My pacedropped considerably. If you look at thephoto my Heart rate (effort) stays at thesame level, but my pace suddenly startsto drop. At this point I started doingmath in my head, and thinking abouthow close I was to my PR. I knew I hadto give it my all!The Very last section of the race is just aramp up to the finish line. Both in paceand effort. Once you are at less than a mile to go, all the cards should be on the table. There is nothing leftto hold back and it is your last chance to leave everything on the course. 5
  • 6. Overall my Splits were all over the place. Really I think this is due to the always changing wind. At somepoints I was flying with a tail wind and at other points running into a headwind. The very last split .16 ofa mile is a little off because I forgot to stop my watch at the finish line. This is a graph of my 5 heart rate zones. As you can see I spent 98% of my time in my threshold zone, and really didnt spend any time above it.Overall I am very happy with this race! It was not the time I was gunning for, but it was a PR by almost aminute. My Official time Posted after the Race was 1:09:31. I will take that time this early in theyear! I know I left everything I had on the course. I have lots of data to look at, and apply to my training.It is still early in the year and I still have some time to improve on my run. Just in case you are curios, Idid not take anything on the course. No water or Gatoraid. With the cooler temps there was really noneed. My hat goes off to Even Sims. He Ran a new course record all by himself and was very impressive.If you look at the results sadly you will not see his course record of 1:07:45. The race filled up veryquickly, filling before Evan got a chance to sign up. After e-mailing the race director, they still would notlet him in. This is just my opinion, but if someone is your defending champion and course record holder,let them run! Evan used a number of someone who did not end up running and as soon as he hit the fin-ish line the race director DQd him. I knew he without a doubt beat me handily, and after the awards Iknew the overall trophy belonged to him. I am super impressed with your Performance Evan, and wewill just say you now have the official, unofficial course record of 1:07:45. 6
  • 7. Name: Amy WilcoxMember since: 2010 (?)Occupation: Development Director for the SpokaneSymphony“A” Race 2012: Boise 70.3. I made a life goal when Iwas 36 that I would do a half iron man the year I turned 40.That was before I even owned a bike or knew how to swim! Iturn 40 in May, so here I go.Swim, Bike or Run : I really like to run because I can lose myself completely! I love hitting that white zone and just go-ing. When I get stressed, a good run can clear my head. It feels good and I don’t have to concentrate or focus too much, Ican just go. My family does not like it when I can’t run regularly! :) My Song(s): Right now I love Ultragigantor by Red Line Chemistry. The line “deny the limitation” is on my wall at workand in several places in my house.My Race story to be told: My favorite race ever was the Seattle Half Marathon on Thanksgiving weekend 2008.Running through one of my favorite cities was inspiring and I felt GREAT from start to finish!What I do when I don’t TRI: I love to cook with Jeff on the weekends, hang out with my amazing kiddos, and travel.Wildest Dream: I would love to travel all around the world for a few years. Explore new places, meet new people, try newfoods and not worry about money or time. Just have a big adventure!!!Perfect Day: Exploring a new city. I like to wake up and go for a run, head to a great bakery for pastries and coffee,checkout the really touristy places and a few back alleys, eating little bites at different places. In the evening I love going to anice dinner and then to a live performance, like a play or symphony. Indulgence: Mike and Ikes or Skittles- I LOVE THEM!!! Inspiration: My teammates! I love being a member of TriFusion. The camarade- rie, advice, cheering, support, activities, clinics, workouts and cool gear are AMAZ- ING! Being a part of something bigger than myself in a race makes me want to work harder. The talent, perseverance and spirit of my teammates keeps me in awe! Best Quote: I should probably put something really inspirational here, but instead I am going to put my absolute favorite quote because every time I read it or say it, I LAUGH OUT LOUD! No offence guys: “Grow your own dope, plant a man!” hehehehehehe! 7
  • 8. Name: Bryan RoweMember since: 2008Occupation: Pharmacist“A” Race 2012: 2012 IM CanadaSwim, Bike or Run: The bike, because thatmeans the swim is over and the longhard run hasnt started yet. But Im notvery good at it.My Song(s): I have a very eclectic collection of music. Everything from jazz to head banging,minus country. Kind of depends on the situation as to I listen to, if anything while training.My Race story to be told: First Ironman CDA in 2007. Jayne and I get there and the wind isblowing like crazy. The first time we get a view of the lake and there are huge,for a lake, whitecaps. Jayne and I just looked at each other and smiled. That year they offered people the oppor-tunity to do a duathlon if they were "uncomfortable" with the conditions.What I do when I don’t TRI: Snow Ski, Water Ski, MTB, Scuba Dive, Hike etc.Wildest Dream: unlimited time and resourcesPerfect Day: Everyday is perfect when you do the things you choose to do. What screws every-thing up is all things you have to do that you dont want to do.Indulgence: Ice creamInspiration: The trials and tribulations of others, its amazing to me what people can do.Best Quote: The nearest way to glory -- a shortcut, as it were -- is to strive tobe what you wish to be thought to be - quoted in Cicero, 44 BC 8
  • 9. How will Lance Armstrong Impact Triathlon? By Patrick McCrann ~ Endurance Nation Since Lance Armstrongs blazing return to triathlon at the Panama 70.3, there has been much debate about what his presence will mean for the sport. There is certainly great potential for both growth and impact; but, if managed poorly, could it precipitate the decline of multisport as we know it?Beyond Celebrity StatusTriathlon has long had a history of participating celebrities ranging from Robin Williams to JenniferLopez. And the sport itself has its own share of big names including Julie Moss, who’s known round theworld, to Chrissie Wellington who’s regarded as one of the fittest women in the world.To understand the Lance Effect, we have to recognize that hes both a star and a star athlete. He bringsthe attention of millions wherever he goes. While his efforts have been predominantly directed at raisingfunds and awareness for the fight against Cancer, the ripple effect across other industries, such as cycling,has been palpable.Anyone thinking that Lance was going to play the star card for a Kona slot, however, was proven seriouslywrong when he took a very close second place against some of the best 70.3 athletes in the world in Pan-ama. Lance is here, and hes clearly all in.So what does that mean for multisport as we know it? Here are three specific ways I believe the return ofLance Armstrong could impact triathlon:#1: Increased Exposure – The Media PlayThe coverage of Panama 70.3—both on the official site and on Twitter—immediately showed a signifi-cant spike in interest. I don’t have real stats, but it very well could have been Ironmans biggest media dayoutside of the Ironman World Championships. That’s huge considering it was a new event that took placeat the start of the year, in wintertime.But thats only a hint of Lances real impact.The World Triathlon Corporation recently revealed that they are in talks to have portions—if not all—ofthe 2012 Ironman World Championship event broadcast live for the first time ever. No more month-longproduction turnaround; real live action. This is a huge development, essentially moving triathlon from theone-time pop of the Olympics to the world stage.TheWin/Loss Ratio: 9
  • 10. • WIN: For the media outlets. Triathlon has huge appeal and it doesnt hurt that Lance, and many oth- er insanely fit people, will be front and center. This will trickle down to both online and hard copy formats.• WIN: Exposure for the brands in the triathlon space, especially the long-time support- ers who have insider access that was built over years and years of support and partic- ipation.• WIN: Positioning of the World Triathlon Corporation, who gets to sell access to both media and brands.#2: Broader Appeal – The Lance EffectPutting Lance in a skin suit and sending him out to swim bike and run on race day will bring attentionto our sport beyond what is normal. But that doesnt take into account the multiple daily updates fromLance on Twitter, transmitted to over 3.3 million followers. This goes beyond the race-day effect; it es-sentially puts the triathlon lifestyle front and center for a brand new audience.In addition, he will likely attract both new and veteran athletes alike to the events that he chooses toparticipate in. And lets not forget the events organized and/or sanctioned by the Livestrong Founda-tion (http://www.livestrong.org/take-action/team-livestrong-events/triathlon) that will benefit fromincreased participation and reach.Win/Loss Ratio:• WIN: The sport of triathlon in general can benefit from this exposure with the countless new par- ticipants Lance will inspire, especially at the shorter distances.• WIN: The Livestrong Foundation , who in their 15th year needed a new jolt, could benefit from a new direction.• WIN: Bike shops and other industry partners that will outfit all of the newbies.• LOSS: Long-time triathletes who were already complaining about crowded events or too many newbies “mucking” up the race course.• LOSS: Pro Triathletes that are used to the attention will have to share the spotlight with—and in some cases, take a back seat to—Lance, whether he wins or not.#3 Strain on the Sport – Adapt and Absorb or Fade AwayA giant influx of new participants to triathlon represents a chance to reinvigorate and grow our sport.But it could also hasten its untimely demise. 10
  • 11. Nothing takes the momentum out of a movement like expensive and confusing equipment, poorly orga-nized races, insular team experiences and confusing training plans. In some cases, triathlon has all of thosethings already and an influx of participants could put more strain on the system.Additionally, the insider culture that has enabled triathlon to grow over the last decade could, in fact, bewhat ultimately holds it back. Dont get me wrong; I think triathletes are some of the coolest people inthe world...but I am already on the inside. It remains to be seen whether or not we can all stand at theentrance and hold the door open for our newfound friends.Finally, over the last five year triathlon has seen unparalleled growth and consolidation. This streamliningof events means that there is some consistency across races. But it also means that many events have lostthe grassroots, backyard-appeal that leads so many athletes to get hooked on the sport in the first place.Those amazing races are still out there, of course, its up to us to make sure that they don’t get lost in theshuffle.A testament to these old school events can be seen in the recent popularity of multisport challenges thatcapture the athleticism of triathlon without the lofty equipment. Events such as the Tough Mudder, Spar-tan Race and the Warrior Dash capture this fringe element building in fun, fitness and interaction.In other words, triathlons competition is here and its gaining momentum.TheWin/Loss Ratio:WIN: Short course races will draw more attention as more people are drawn to the sport.WIN: Fringe sports will pick up those who "try the tri" but dont end up sticking to the sport, followingthe fun instead.LOSS: Old school, underground races might get overlooked as people chase the big-name events. (Dontlet that happen!)LOSS: A shrinking pool of races could increase registration prices and demand, making triathlon evenmore elitist and expensive.Theres No Such Thing as Bad PRTheres no doubt that the next eight months will bring new challenges and opportunities for the sport oftriathlon. Between the 2012 London Olympics and the renewed interest thanks to Lance Armstrong, oursport will see unprecedented coverage and growth. Regardless of what side of the issue you fall on, thefuture most certainly holds a very different multisport landscape. 11
  • 12. 1:26 finish. Snake River 2012 … meghanfaulkenberry.blogspot.com Honestly, IFor those of you who have raced the wanted this race to feel more like aSnake River half marathon or spoken long run, an effort greater than anwith anyone who has, you know the big- easy Sunday run, but not so greatgest concern about this race isn’t, that I couldn’t walk after crossing the“What direction will the wind be blowing finish line.this year?” It’s, “ How many times will it I couldn’t walk after crossing the finishchange directions, and at what point line. The mus-will I have to die trying to keep with the cles in the solesgroup or tough it out on my own?” of my feet Making our way down the grade, it was all we could do to try ached so badly I and catch our first glimpse of the water stripped my shoes and Jayne Anderson getting ready to hit the course! socks off so the cold pavement would quench my burning feet. I felt like a gimp. The I spotted Haley Cooper-Scott 30 yards ahead of me and noticed I wasn’t theThe last time I raced Snake River I had only one walking funny. (For my PTthe help of a tail wind to carry my sorry friends, my gait analysis: short stepbutt to the finish after slogging length on the left, decreased left hipthrough a headwind to the turn-around extension, and sleeve left lower extrem-point. This year...well, in the words of ity internal rotation.) She peeled offTony Dibartolo (as we’re driving down her sock– bloodied– to reveal a blisterthe Wawawai grade) “Look at the wa- that could have fit in the palm of myter! Completely calm,” only lasted for hand. It spanned the entire planterabout 7 miles, and then the winds de- surface of her foot. I no longer com-cided to get even. plained.These days it’s hard for me to go into Looking back, this was by far one of mya race with the notion I’m just going to dumbest races I’ve run. In retrospect,take it easy. I wasn’t even out of the it’s better to get it out of the way ear-car before people said they expected at ly to serve as a lesson for my future 12
  • 13. races, but seriously; I’m smarter than possibly bendthis. With no headwind starting out, I over and thenbegan at a pace I raced last summer in come back tomy 5ks. It took just two miles to call standing), andmyself an idiot and slow to the pace I another onehad originally hoped to maintain: 7:10s handed me ato 7:15s. Yet those two miles dictated brand new pair Photo by Hector Garza. Pretty sure hethe entire course of the race-wind ex- of socks. Socks! snapped this right at the finish, when all Icluded. By the turnaround, 6.5 miles What a treat could think about was how everything hurt. Thanks Hector!felt like 10. By mile 8, I dreamt I had In the end, Icovered 11. Mile 11? Where is that damn came away with a valuable lesson offinish line?! the year. Don’t just race, but raceSomehow (I’m guessing my GU gels smart. I did come away with a personalsaved me) I managed to maintain a PR for that particular course-nowherepace somewhere between 6:50 AND near my half marathon PR– and an age7:15…until mile 11. Remember that group award; however, I don’t think any-clear Snake River water I eluded to ear- thing compares to the camaraderielier– the glassy beautiful river? I’ll just shared by so many people I correspondsay that if it weren’t for the kind gen- with on Facebook and only get to seetleman in front of me who bore the at these races. Family reunions havebrunt of that relentless wind, I surely neverwould have walked the last two miles. been soGlassy water my ass. fun! TheFinally...the finish line. My feet burned. moreI could have sworn someone had shoved people Iknives into my quads. My back ached. meet Eric Worden, Jeremy Anglin, and Matt Cantrell at theMy heart ripped at a whopping 182 the finish but ready to get home. All had great races, and Ericbeats per minute (um...this can’t be more set a new PR. Congratulations to everyone!healthy?) Yet I crossed the finish line people I can cheer on asjust before the seconds turned that we pass each other on1:32 finish time into 1:33. A kind volun- the course.teer cut the timing chip off my shoe I’m just disappointed I couldn’t fill my pint glass(bless him…there was no way I could with what it was intended to hold. Damn my feet! 13
  • 14. Quinoa Pancakes by Mesa de Vida Gluten freeMakes 10 pancakes1 cup cooked quinoa (you can have this inthe refrigerator on hand or make it forthis. I make mine by placing 1/2 cup qui-noa and 1 cup water in a microwaveableglass bowl. Microwave for 10 minutes at 80% power.)1/2 cup gluten free oats (regular rolled oats)1/2 cup gluten free flour (I use Bob’s Red Mill) – if you enjoy whole grain flour go aheadand substitute it for this – you will just need to mix the flour in at the end, folded in after theother ingredients are blended1 tsp baking powder1/4 tsp kosher/sea salt1 tsp cinnamon1 small banana, or 1/2 large banana, chopped1 cup milk1 egg1 Tb healthy oil/fat of your choice (I use light olive oil)Place everything in the blender or food processor. Blend until smooth. Cook as you would reg-ular pancakes on a lightly oiled or buttered skillet or griddle. You can add blueberries, choppednuts, etc. as you wish before flipping. Enjoy! 14
  • 15. Energy Bites fooddoodle.commakes approximately 2 dozen depending on size• 1/2 C nut butter (almond butter, peanut butter, sunflower seed butter or any other nut or seed butter. Anything will work here)• 1/3 C honey (I believe brown rice syrup would also work. I’m not sure of thinner sweeteners such as maple syrup and agave though as they may not hold together as well)• 1 C old fashioned rolled oats (you can toast for a nuttier flavor at 350 degrees for about 10 minutes)• 1 C shredded unsweetened coconut (you can substitute any dry ingredients for this, wheat bran or germ, oat bran, some ground flax seed( I wouldn’t recommending using an entire cup!), any kind of ground nuts or seeds. For a cookie dough type bite try adding a few tablespoon of your favorite whole grain flour)• 1-2 tsp vanilla• pinch of sea salt if using a natural nut butter with no added salt• 1-2 tsp your favorite spices or spice combinations (optional) cinnamon, nutmeg etc.• 1/2 C other add ins (any kind of whole or roughly chopped nuts or seeds, dried fruit, good quality chocolate chips, etc) In a large bowl add the nut butter, honey or other sweetener, vanilla and salt if needed. Use less vanilla if yours is very strong or more if you really enjoy the vanilla flavor and don’t buy an alcohol based kind. If all your ingredients are room temperature you should be able to stir to combine. If this is difficult you can warm in the microwave for a few seconds or even place the bowl in an inch or two hot water for a few minutes to soften everything. Once this is combined add the remaining ingredients.In this case I used almond butter and for my add ins I used equal parts sesame seeds, poppy seeds andmini chocolate chips. Mix well. Once it’s all combined place in the fridge for about 30 minutes. Then re-move from the fridge, scoop out some dough and roll into a ball. I find it’s much easier, and works betterto squeeze the handful together to compact it and then roll it into a ball.If yours are too sticky you can considering adding more dry ingredients into them or rolling them in some-thing like ground nuts, coconut, etc so they aren’t as sticky. Place the balls in an airtight container eitherin the fridge or freezer for quick and easy snacks. 15
  • 16. The Board of Directors, Sponsors and the Calendar of Upcoming Events…. BOARD OF DIRECTORS • TIFFANY BYRD- UNIFORM DIRECTOR • ERIC BYRD - MENTOR DIRECTOR • NATALIE GALLAGHER - SOCIAL DIRECTOR • GREG GALLAGHER - VICE PRESIDENT • BEN GREENFIELD - WEBSITE DIRECTOR • RENE GUERRO ~ SPONSORSHIP LIAISONWe would like to • ADAM LITTLE - MEMBERSHIP DIRECTOR extend a • JENNIFER LITTLE - TREASURERgenerous Thank • ALISON STITT - NEWSLETTER DIRECTOR • JESSI THOMPSON - SECRETARYYou to our truly • ROGER THOMPSON - PRESIDENT amazing • DANIELLE WARNOCK - TRI FUSION KID’S CLUB DIRECTOR sponsors!! March/April 2012 J Training Opportunities: Races: • Whitworth Masters Swim, offered • March 24th– Spring Sprint DU, FREE to Tri Fusion MEMBERS Lewiston, ID. every Sunday 8:30-10:00am. • March 31rst- Girl Scout Cookie Sign up on the forum as limited 9am, see Race Rag spots. • March 31/April 1 Midnight Fools • BAT clinics held most Monday Run, Medical Lake 12am nights @Thompsons 5:15pm month of March/April?- Sign up • April 1rst– Hauser Ice Breaker, on forum as limited spots. Post Falls (2nd seed Bloomsday) • Coffee House Runs—Starbucks • April 14-15th Snake River Tri, Wandermere 6pm (Babysitting Lewiston ID. Swim @ OZ fitness offered) Spokane Friday night • Continue to post & check for any • April 22nd Komen Race for Cure training swim/ride/run on the 9am (2nd seed Bloomsday) Forum, Facebook page and/or • April 22nd Spokane River Run send out an email! We encour- age all of you to post your • April 29th Lilac Century Ride, workouts there as well! SFCC 15-100miles Bike options Upcoming Events: Check Forum “Races” for other post- ed events. Also find lots through Race • Fitness Finatics Night, April 6th Rag , & various online sources. 6:30-9pm 15-30% off wide variety of items, including Next Membership Meeting: NEW brands, Gear Up! April 18th, Twigs North 6:30pm • Clothing Order due March 23rd 16