1. Thank You to those who con-
March 2013
tributed to Newsletter!
Have a race report, good read
article, recipes to share w/ the
club for Newsletter. Send to
Alibubba118@hotmail.com
Snake River Guest Speaker—
Canyon, 1/2
marathon R.R. Local Race Directors w/ local races info & giveaways!
Pg. 3-4
Ease GI
If you are a new member and haven't re-
Distress during S:!!
EMBER
NE W M ceived your welcome bag of goodies (visor/
race
hat, socks, water bottle, etc.) please contact and/or see
Pg. 5
Radiant Lake Melissa Erickson so she can get you taken
R.R. care of, after the meeting!! :)
Pg. 6-8
5 Top Cycling Seuss’
Apps Excuse
s
Pg. 9-10
So you think The whimsical, lyrical writings of Dr. Seuss have inspired generations of chil-
you can… dren to read. In his fifty years of writing children's books the good doctor
Arizona IM R.R. tackled everything from equality, to the environment, to war. But, even
though he was an avid walker and loved swimming in the La Jolla, Califor-
Pg. 11-15
nia ocean that he could see from his home, he never directly took on fit-
What ness.
I’ve Learned
Pg. 16 The closest he ever came was the in his final book Oh, The Places You'll Go!
which speaks to many issues athletes come across. "You won't lag behind,
Jacob’s ladder
because you'll have the speed. You'll pass the whole gang and soon you'll
Swim workout
take the lead...Expect when you don't. Because, sometimes, you won't."
Pg. 17
Recipes, BOD, In honor of Dr. Seuss, who told us that, "bang ups and hang ups can happen
sponsors & to you," I humbly present what he might say if he was just waking up at
Calendar dawn for a training workout.
Pg. 18-22
1

2. My chain is dry, it says groan and squeak
Seuss' Excuses: Oh darn, the bike shop's closed this week
Motivation to When I washed my jersey, I washed my
Get Ready for Gu's
Race Day My Roctane, Shot Blocks, and my Chews
Training is out of My ankle's sore, my back's messed up
the question to- My running dog is just a pup
day My training partner goes yak yak yak
There is nothing He talks and talks and talks some smack
you can do or
say
To make me gear The sun is out, it's blazing hot
up, put on my shoes Such delicate skin can burn a lot
I've got those so tired training blues My Garmin's charge is nearly spent
I won't know how far I went
Besides, my knee doesn't feel quite right
I think my goggles are much too tight I've never seen this TV show
My tubes are flat, I have no spare Just one more YouTube video
I lost the pump I use for air Macca says getting rest is a must
Joe Friel too, in him I Trust
My cleats won't clip, they slip and slide
There's just no way that I can ride Oh no, my race is only days away
The roads are wet, it looks like rain Better get on those shoes and get on my
I may fall and hurt my brain way!
My hammy's strained, it kinda hurts
To get off the couch might make it worse
I'd go swim, but the pool is cold
I think my cap is growing mold
The sun is setting, I don't run at night
I really have given up the fight
The smell of my shorts sure packs a clout
Just a whiff would knock you out
My tummy felt kind of weird all day
Running GI distress is not OK
Yesterday I tripped and stubbed my toe Doug Robertson active.com
It's swollen, blue, it has laid me low “Thanks to Kim Matsumoto for her Seussian art”
2

3. SNAKE RIVER CANYON … HALF MARATHON
Race Date: March 2, 2013
I have Plantar Fasciitis so I wasn't sure
what to expect for the race. My goal was
to PR (personal record), but I didn't know if
my foot would hold up. I learned how to
tape my foot from a couple of videos on
YouTube so I taped it the evening before.
I rode down with Rob, Danielle, Cheryl
and Sherri. Once we got there it was pret-
ty cool outside (49F) and I couldn't decide
what to wear, the wind made it feel like it
was 34F. I was considering a tank top but
decided on the long sleeve Elements shirt. It is light and very comfortable to run in. I saw a lot of familiar faces from
the Spokane racing community so I knew it was going to be a good race. I did notice there was a headwind which
this race is notorious for. I ran a half mile warm up then took off my sweatshirt and pants and put them by the
fence. I hope they are still there when I get back!
Miles 1, 2 Pace: 6:16, 6:31
I have always taken a gel before a race, but have heard lots of debate if that was the right thing to do. I decided to
not take a gel this time pre-race. The gun went off and we all took off. The fast dudes disappeared quickly, I was in
the second pack and there were two familiar faces in this pack, Ted and Shawn. I looked at my watch and knew I
couldn't hold this pace for 13.1 miles. The pack started to break up, Ted stayed in the front pack and three of us
dropped back to form a separate pack. Within my pack Shawn was in front and I was drafting in the tail.
Miles 2, 3 Pace: 6:40, 6:44
I stayed tucked in and adjusted when needed to find the best area to
get the least wind resistance behind the runner in front of me. I carried
three gels in my fuel belt, I took my first gel at mile 3 and slowly ate it. I
was feeling really good.
Miles 4, 5, 6 Pace: 6:44, 6:46, 6:45
I was cruising along and noticed a couple of runners catch our train and
ran behind me. There must have been two or three guys. My body and
mind felt good. I took my next gel a little before mile six so I can wash it
down with water at the aid station. Due to the unpredictable winds, I
didn't know if we would also get a head wind on the way back. I was
relieved we didn't have the headwind at the turn-a-round!
Miles 7 Pace: 6:39
This is where things change a bit. Since there wasn't a headwind I didn't
need to draft anymore. I felt really good and started to pick up my
3

4. pace. I ran past the guys I was drafting off of before and a caught a couple of guys in front of them and then it hap-
pened!! My left foot PF flared up which caused me to slow down. Once I slowed the soreness subsided. I was taking
more short choppy steps with a quicker cadence.
Miles 8, 9, 10 Pace: 6:45, 6:41, 6:45
All the guys including Kercher pass me, I could not respond. Shawn, the guy I drafted off of earlier was still behind
me. I tried to maintain good running form, head up, back straight and chest out. I was running by myself at this
point. I was getting really hot so I took off my winter hat and shoved into the pocket on my fuel belt.
Miles 11, 12 Pace 6:46, 6:46
Still running by myself and getting tired fast. Still trying to maintain good running position and hoping my foot
won't flare up again.
Miles 13, Pace 6:34
I see a guy in front of me and want to catch him before the finish line. I ran with him earlier around mile 8. If only I
can just pass him!! I pick up my pace, open my lungs and exerted myself! I pass him finally and then I cross the finish
line.
I was super excited to PR!! Once I stopped, my foot got sore again. Shortly after finishing, I put my legs in the ice
cold river which helped my feet and
legs feel better. Ahhh
Finish Time 1:26:53
Avg Pace: 6:38
Avg Heart Rate: 174
Max Heart Rate: 184
… Rene Guerreo
www.rene-
www.rene-guerreo.blogspot.com
4

5. Almost every athlete suffers from
How do I ease GI distress during a race? GI issues at some point during rac-
ing or training—even the pros. But
not all come in the same guise or
are predictable. And as with all nu-
tritional issues, the solution can be
highly individual.
Trial and error can help you identify
and therefore prevent GI issues.
For Jordan Rapp, a three-time Iron-
man champion who has been open
about the GI issues that led to his
first-ever Ironman DNF, experi-
menting led to him shunning gluten
and upping his salt intake. “I take
about 1.5 to twice as much sodium per hour as what’s in the ‘high electrolyte’ drinks
(usually about 1.5g/hour), and that’s helped with stomach issues a lot,” he says. Ben Hoff-
man, another three-time Ironman champion, agrees. “Focusing on electrolyte balance and
proper intake of fluids to dilute sugars is the key to keeping my stomach under control,”
Hoffman says. “I tend to need a fair bit of salt, and operate best on fluid nutrition that is
about 6–8 percent carbohydrate solution.”
In fact, getting sodium levels right is as important for reducing GI issues as getting the
right balance of fluids and calories.
During a disastrous IM Arizona in 2008, two-time Ironman champion Joanna Zeiger with-
drew 10 miles into the run due to vomiting, diarrhea and a stomach so severely bloated
family members on the sidelines were concerned. It turned out she was not tolerating
fructose—an ingredient ubiquitous in sports products—and has since adapted her nutrition.
When you sense impending GI doom during a race, try this:
» Slow down. Yes it’s a race, but sometimes slowing down can actually save time in the
long run: “One of the best pieces of advice that I’ve received is that it generally takes less
time to settle an angry stomach than you’ll lose if you try to race through it,” Rapp says.
Slowing down will lower your heart rate and allow more blood to get to your stomach for
better digestion.
» Tune In. Drink some plain water once GI troubles strike, advises Hoffman. “It can dilute
the sugar concentrated in the stomach, and ease the acidic feeling some.” Rapp goes the
opposite route and drinks Coke when things go awry, highlighting just how individual nu-
trition requirements are and the importance of experimentation in training. Both dehydra-
tion and overhydration are major causes of GI trouble, so try to listen to your body to de-
termine if you need more/less fluids or perhaps more/less sodium.
» Stop eating. This is a pretty general recommendation from all the pros. Even with a
stomach of steel and a fueling equation that she sticks to like glue, multiple 70.3 champi-
on Kelly Williamson dials back on the calories and fluids when she starts to feel too full.
Eating more when your GI system is struggling will only exacerbate the problem.
5

6. By:
Radiant Lake Triathlon - June 10, 2012 ht
n ia Knig
Virgi
Packet pickup Saturday, June 9: I had seen on Facebook that Rene Guerrero and Mike Winnet
were planning on swimming after getting their race packets. I hadn’t planned to, but it sound-
ed like a good idea to decrease any nerves on race day. After some phone contact, we all got
our packets and showed up at the lake in our wetsuits. It was cool, windy and raining steadily
and I was cold even in my wetsuit. I made the mistake of wading in while waiting for the guys
to get to the water. I was expecting the water to be warmer than the air, typical in these condi-
tions. Nope. It wasn’t too bad, but then I walked back onto the beach and the wind hit my wet
feet. Ooh, not good. So, I announced I was going for it. I got in and got the water through the
back zipper—yow!—and dunked under a few times. I started swimming and felt that familiar
forehead pain that cold water bestows. I had my neoprene cap on, which helped everywhere
except my forehead. Wow, that was cold! I swam some and turned back to the beach. Okay, I
was only in for 2 minutes, but I decided it was good enough for a “taste”. The guys got in and
swam MUCH longer than I did. Of course, Rene wanted a picture afterward. I was already in
dry clothing!
Race morning, June 10, 2012: I pulled in to the race site about 10 minutes after transition
opened, and there were cars parking everywhere. There was great assistance for parking thanks
to some great helpers. I remembered to pump up my tires before leaving the car, then walked
my bike and gear to the transition area. I took a place on a nearby rack and set up. I saw people
I knew and gratefully, my friend, Amanda, had her bike on a rack where a house was blocking
the wind. I spent a lot of time there for sure! It was cloudy and windy, but no rain. Finally, I
got my wetsuit on and even put my jacket on over that! I also had my neoprene “socks” on and
my old beat up leather slip on shoes. They are great for a cold race morning when flip flops just
aren’t an option.
Finally it was time for the start. I was in the 5th and last wave of about 25 women over some
age, probably 40. I was expecting the water to be a little less frigid than the day before, but
nope. When it was time for our wave to get in, I waded in and experienced the whole water
through the zipper thing again, and let some in at the top also. I got water in my face, dunked
under a few times. Geez, that’s cold. There were race staff “swim buddies” asking if anyone was
worried. Well, gosh, I started to wonder about the complete ½ mile swim and the tempera-
ture of the water. The first waves weren’t even back yet. I told one guy I was a little con-
cerned….. They counted us down and off I swam. I didn’t really notice the forehead pain, just
the buoys. I was so relieved to think, “Hey this is just a triathlon swim! No problem! Bring on
6

7. those buoys!” What a drastic difference! It was so good to just get moving! Ha! I even caught
and passed other people in the wave ahead of me. It was a little odd to swim in a line that
curved slightly to the left, then come back on the other side of that line. I zigged and zagged a
little, but stayed close to the buoys overall. Most of my body was a comfortable
temperature, except my face, hands and feet. Interesting. I wondered how my hands would
function for T1. My hand finally hit the beach, and I stood up. I think all I took off immediately
was my goggles. I was SO happy to get out of that water. I jogged over to my bike and ripped
my hats off. I took a few tries to feel and undo my zipper to my wetsuit. I wondered why it
took me a few tries, then realized my fingers were very stiff and useless. Oh dear. I had taken
some advice and not swum in my tri top, so it would be dry when I was on the bike.Yeah, but
it didn’t want to slip on over my wet sports bra. So I just struggled and decided I didn’t care
about a fast T1, just being covered on the ride. I put on my Tri Fusion jacket over that and tried
to zip it.Yeah, well, I sympathize with people whose fingers never really work well for them. I
did get my wetsuit off well, thanks to my spray lube. I put on socks and shoes for the bike ride
and that was comical as well. I roll up my socks inside out so I can just roll them on. Apparent-
ly you still need finger dexterity for that move, so that went slowly also. My numb heel would-
n’t go into my shoe, so I helped with my index finger, which was also numb! Eventually I got
my shoes on, (complete with neoprene toe covers for warmth) and tried to clip my helmet
strap. Ugh! Really?! I had to try for what seemed a long time before the thing clicked.
Finally I grabbed my bike and ran it out to the mount line. I was wishing I had my bike gloves
on, and usually I can put them on as I start the ride. With the wind blowing, I decided not to
chance falling over on the ride and pulled over right out of transition and put them on. Much
better! Off I rode. Mike and I had driven the bike course the previous day, so I knew all the
turns, and there were volunteers to show us. I was able to keep a good cadence, except for
when I wanted to be riding in my large ring, but just a little lower gear. Most were ok, but
when I went down one more…..click, click, click. The derailleur was trying to shift without
me asking. Bummer. I had to stay in the higher gear and hope I wasn’t killing my legs for the
run. There were some side winds, then head winds, then something close to tail winds. My
feet were still numb from the swim. The ride is through pretty agricultural fields, then back
through the housing area near the lake. Pretty soon I was back at transition. I hopped off and
tried to scurry (stiff legs!) my bike back to the rack. My neighbor’s bike was in my place, so I
put mine in his area. Hey, there are Rene and Mike Winnet, already finished! Such is the view
from the back of the pack! They cheered me on and Rene took a picture of course! I grabbed a
gel and ran out, sort of. There were curbs to maneuver over, and with numb feet it was proba-
bly comical. I know I tripped a few times, since I was running on bricks (my numb feet)!
Finally I was on the run, where I knew I would warm up! I was sort of pushing my pace, but
overall I stayed within myself. I came to the Mile 1 marker and thought I would time myself to
the next mile. When Mile 2 came up, it was only 10 minutes later. Huh, it didn’t feel like a 10
7

8. minute pace to me, which is really pushing it for me. Mile 3 showed up 10 minutes after that
too! Someone must’ve measured wrong. Whatever, I was feeling good. I saw Jeremy Anglin
spectating and he was cheering a woman near me, turned out it was his wife, Kimberly. Their
kids were cheering her too, so cute. As I continued, I could hear the announcers at the finish
line. I saw my friend Amanda (also already finished) and she told me there were only 3 more
turns and then the finish line! Yay! I counted those turns and sure enough, there it was! I tried
to push, but didn’t have much left. I was so glad to be done! It’s a good thing a volunteer got
my timing chip off for me, since I was not about to bend over to help.
My watch said 2 hours and 2 minutes plus. I had started it at our 2 minute warning before the
swim, so I would say it took me right about 2 hours! A personal record, since I had never done
this event! If it’s nicer weather next year maybe I won’t take forever in T1 with frozen fingers. I
got into dry clothes, drank my recovery drink and headed for the rest of the food. I tried to
find my results, but my age group wasn’t posted when I looked prior to the awards. Lots of
other TriFusion people placed in their age groups. My age group was announced and I heard
“In 3rd place….,” and they announced someone else’s name. Oh well, whatever, I had fun. Then
“In 2nd place…..Virginia Knight!” Wow! Really? Fun! I got to go stand on the podium. The 1st
place woman wasn’t there, so 3rd place and I posed for a picture. Whaddya know? I just went
out and pushed myself and had fun. I got a cool medal for it too. What a fun day!
Overall time: 2hours, 0 minutes, 22 seconds
Swim ½ mile
Bike 14.4. miles
Run 3.1 miles
Swim 20:54
T1 6:28 (struggled with frozen fingers!)
Bike 57:11
T2 1:39
Run 34:10
A personal record for me, since this is the first year I’ve done this race!
Watch out next year!
8

9. ps for
5 Cy cling Ap Cycling could be so primitive if you want it to be. You
don't NEED a power meter. You don't NEED a GPS
one
your Iph device. You don't NEED any number of gadgets that
have made cycling so much more efficient in recent years.
But if the technology is there....use it!
The surge in iPhones since their 2007 debut is no surprise, and new Apple products like the
iPad are following the same road to success. Different companies have used Apple's technolo-
gy to their benefit, too--debuting several applications designed to make your life a little easier.
So what iPhone apps are out there specifically for cyclists? There are literally hundreds. Most
of them have a similar idea in mind--take advantage of the iPhone's GPS capabilities and create
a cycling-specific application that can map your ride and spit out vital details about it.
But there are a few that think outside the box, too.
Whatever your needs, if you are a cyclist with an iPhone, these five apps may be a useful tool
for your rides:
Cyclemeter GPS
Abvio, LLC
$4.99
This is one of the most popular cycling apps out there, and with good reason. The layers of features the Cy-
clemeter GPS has are incredible. It tracks time, location, distance, elevation and speed of your rides using
GPS. It takes that information and makes it visually appealing through maps, charts and calendars. It has voice
announcements that call out various milestones of your ride. It can connect to all of your social media platforms
so you can share your results. It can email your family and friends to let them know where exactly you are. It
allows you to race your performance in past rides. In short, it is a cutting-edge tool for putting you on top of
your own cycling.
9

10. The Bike Doctor
Ron Forrester
$4.99
For the ultimate cyclist do-it-yourselfer. The Bike Doctor has step-by-step breakdowns (with pictures) on how
to repair 25 different common bike ailments. If you need to save money, using this app as a resource to fixing
your own bike is a good way to do it.
Bicycle Gear Head
Grumpy Dodo
Bike Light
$2.99
HeavyLifters Network
Bicycle Gear Head is a highly rated bicycle gear
$1.99
calculator, which takes your wheel size, crank
Seems like a simple concept, and it is. The Bike Light
length, chainrings and sprockets and spits out num-
app is a flashing red safety light that makes you more
bers--in real time--on gear inches, gain ratio, meters
noticeable—perfect if you're riding your bike after
of development, and miles per hour per RPMs. It's
dark.
a super app to narrowing down what's efficient on
your multi-gear bike.
Size My Bike
La Pomme Chez Vous
$4.99
Though this app won't take the place of a professional bike fitting, Size My Bike takes six body measure-
ments and computes the optimal geometry of your road bike or mountain bike. This is a good way for a
beginner to figure out what size of bike they may need
10

11. So you think you can.
Ironman Arizona 2012.
It's your 8th Ironman and yet you still come back.
To take what Ironman gives. It's always a grueling
day. You must be prepared to go deeper then you
physically and mentally ever thought you could. You
are one of 2940 athletes that have come to the desert
in pursuit of the challenge of a lifetime. Some think
they're ready. Some hope they are. You have 17 hours
to find out. It's no turning back time, the training is
done. You do very little talking. What else is there to
be said? Everyone here has a story. This is Ironman
Arizona.
There is so much that happened leading up to this race. Where to start? Should this be a straight race report, stats and
all? Should this be about your pre race "Freak out Friday" or post-race "festivities" with family and friends?
When re-engaging your training in January, there weren't any doubts. Making your way alone, all was fine. Even after
being slid across the hood of a car while running, you never doubted the season. Never. Not once.
IMAZ 2012 should have been the same. You're physically prepared. You've been here before. You know you can do it. No
doubts. Nervous yes, but doubts? No.
This year things haven't been the same. Yes, you put in the miles You ran the trails, biked the hours and swam. Well,
swam - some. Yet, even after all those hours, all you can think about are the weeks of spotty training in the summer due
to things "beyond your control". Your hip after the run in with the car, new professional challenges and an endless evalua-
tion of an emotional commitment to a lifestyle that is yours. You begin to doubt. Are you truly prepared? Do you really
want this enough?
Doubts can be paralyzing. For weeks, you have been trying to talk yourself into believing you are indeed, truly ready. But
after all the talking, deep down - you don't believe.
Sunday, November 18th - Race morning and weather
conditions are forecast to be perfect. You're up at "O
Dark Early", as always on race morning, eating break-
fast after showering and doddling with race nutrition.
You're ready to head to transition but something is not
quite right. Feeling very sleepy and outside yourself,
off to transition you go.
You drop off the special needs bags and prep the bike.
Erica is waiting just outside the transition walls. You
11

12. meet her there and don the wetsuit. She says it's going to be just fine, you're ready. You're not so sure. Emotions are
running high as doubts continue to creep in. Time to move toward the swim start leaving Erica behind.
Can you do this? You're completely outside yourself and something just not quit right - Physically.
Into Tempe Town Lake you go. Swimming the 200 meters or so to the race start to await the cannon, you have 5-ish
minutes to tread water and try to soak it all in. A conscious effort is made to emotionally engaged this race. The physical
side of the race will take care of itself. You're here in search of the emotion. The passion.
The cannon sounds and the race gets underway. The
start, as in all Ironman races, is tight and physical.
You kick, you pull and before long you have cleared
the garbage that is an Ironman swim start. The sun is
just breaking the horizon and there is a low line of
clouds muting the sunrise. At IMAZ, the swim is di-
rectly into the rising sun, which can make it very diffi-
cult to sight. With the low cloud cover there is not
much sighting on course at all, just swim directly at
the orange globe in the distance. The first half of the
swim there is no time for doubts. You simply concen-
trate on staying long in your swim stroke. The second
half of the swim will prove a completely different story.
After rounding the second turn buoy and crossing back under the Rural bridge, the swim changes and not for the better.
The Mill Avenue bridges are in the distance but swimming toward them
they almost seem to be moving away. The distance to the bridges ap-
pears to be getting greater. This is very distracting. You are again, very
sleepy, almost as if you were to lay face down in the water, you could easi-
ly go to sleep. You're starting to feel quit cold and disoriented. Are you
swimming in the right direction? All the other athletes are headed this
way too, you must be. Why are the bridges going away? Panic starts to
settle in. Becoming more and more disoriented, you wonder if the sleepi-
ness is due to nutrition, but there is nothing that can be done, 20
minutes from getting out of the water. Twenty minutes if it goes well.
The way things are going you could be in the water for much longer
then that. Panic is really starting to take hold. You're never going to
make it! There are going to pull you from this swim. You're going to
DNF!
There is a young lady on a paddle board just off to the right. Calling to
her and she makes her way over. She's saying something about forward
progress but you can't make much sense of her words. Grabbing hold of
her board, your feet sink below you. After a few minutes you begin to ori-
12

13. ent in this upright position and feel
it's time to move on. You thank the
young lady and swim away. Thirty
seconds later questions start to aris-
ing about letting her go. She has
moved into the distance. You're all
alone.
The remainder of the swim is going
to be an out right struggle. Take a
few strokes. Stop. Orient. Repeat.
The final 200 meters takes well
over 5 minutes to swim. But you
did it. You're at the waters edge.
Swim exit at IMAZ is, well, different. They have built a set of stairs that hang from the canal wall. "Swimming" to the
base of the stairs, there is a volunteer who quickly pulls you onto the first step. This volunteer has you out of the water in
no time. Wait! Slow down! You climb the first two stairs and go crashing into the third. Get up and keep moving, the
swimmers are exiting the water and are on their way.
Once off the stairs, there are volunteers everywhere. You can't really make them out as individuals. All the colors of the
many people are blending like paints being washed from a canvas. Listening for instruction, you head in the general direc-
tion you believe is correct. Making it to the wetsuit strippers, they grab you and sit you on the ground.
Wetsuit off, you're up and headed toward T1. A slow walk is all that can be done, running is out of the question. Erica is
waiting along the transition shoot and shouts words of encouragement but you have nothing to say in return. What could
you say? You just shake your head and move on. Your day may be over.
Once inside the T1 tent you find a seat, take your sweet time to prep for the bike, get some nutrition and head out to the
sun screen station. All of these are necessary parts of T1 but you are using them for something else. These are bench
makes before considering getting on the bike. The concern is endangering another athlete. You could deal with a crash but
couldn't deal with crashing someone else out of the race. Moving toward bike out, a volunteer approaches asking something
you don't understand. Oh no! What does he want? Stopping he grabs your bike. "Keep moving", he says, "I'll run your
bike so you can pull up your arm warmers. Hey, tubes socks as disposable arm warmers? Good idea, I'm trying that in
my next race. Good luck out there." And out of transition you go.
The first 10 miles of the bike are tough. You work your nutrition plan trying to pull it together both mind and body. Get-
ting thought the bike is something you feel you can do. But getting through the run? This, whatever "this" is, feels like
it could be costly on the run. Things on the bike are good but not great.
The wind is in your face until the turnaround and the clock is saying it's a slow start. It's an hour plus to the turnaround,
which is very slow but you did it right. You watched your heart rate and are feeling good.
13

14. Once at the turnaround things are going great! The wind is at your back and everyone is FLYING back to town. This is
fun! The second loop is a completely different loop. The wind is dying and has actually changed direction. Ride conserva-
tively, hit your nutrition and watch the heart rate.
The third loop you're feeling good and decide to give it a go a little bit. Staying within the planned heart rate zone, you
give a solid effort on the way out. On the way back, there are a couple of girls who egos are challenging each other. These
two are working together but still trying to maintain a legal draft distance, unlike the pelotons of riders that rolled through
earlier in the day. Since these two appear to be playing by the rules, you jump in the mix letting them set the pace. If one
of them falls off the pace to feed or drink, you let them know you are willing to close the gap and keep this thing together.
They're doing all the work, setting a strong pace and it is to your advantage to keep it together. All are draft legal, just
working together. Back in town with only a mile or two to go to the finish, it's obvious these two can no longer check their
egos. They put the hammer down. Waving goodbye, you wish them good luck, sit up and cruse the final miles.
T2 was uneventful outside the volun-
teer who helps with your run stuff.
This guy has it figured out. He has a
process and his process works. Stay
out of his way. Hat on, nutrition in
the tri top, shoes, sunglasses, sun-
screen - and out you go!
The run. Oh yes, the run. The legs
feel good but the rest of you DOES
NOT! As soon as you start running
your stomach completely revolts. The
first three miles are a complete disas-
ter.
Erica and her parents are waiting near the start of the second loop. Erica is asking how it's going. Wearing your emotions
on your sleeve, you need not say anything. Dark place but you press on.
This race is about emotion - passion. Is it there? Is it not? Written on the run course in chalk is "P.R. or E.R.". This
resonates and in that moment - you know!
Mile 13 - Halfway through the run and the deep fatigue that you hoped wouldn't be present until the final loop is fore
front. At the start of third and final loop you have answered some pretty fundamental questions and because of this things
are much better. You talk with Erica and her family, letting them know it's a physical struggle and there is a lot of walk-
ing.
That third and final loop is a challenge. It's the end of a very long day but this is a race that can be built on. Dig deep
physically and try to stay out of the way mentally because the body will do amazing things if the mind lets it.
14

15. Mile 20 - Only "five miles" to go. Just get to that final mile and let the crowd carry you home. The 26th mile is a mira-
cle mile. It brings emotions only another Ironman could ever know. People ask all the time "How many of these races have
you done now?" Which is inevitably followed by "Why do you continue to do them?" Although you would never say it,
you think, "If they have to ask why, they will never understand." - One mile to go.
You finish in the dark at Ironman Arizona. That's just fine, it helps hide the tears. Tears of joy that come with limits,
finding them and stepping beyond them, both physically and emotionally.
Mike Reilly calls your name.
You have figured it out for now. Just why you do this. Why you push your body to it's limits. It's not just because you
can. Can is always good. Can will go a long way in life. Many people can - everyday.
You do Ironman because you need to. That's right - need to. You need to push yourself beyond your comfort zone, out of
your safe place, off the couch and out the door. You need the doubt. You need to believe. Believe that you can overcome
whatever comes your way. Conquer. Achieve. Believe!
Craig Thorsen
15

16. Bob Babbitt: What I’ve Learned
You’d think that after spending the better
part of the past 35 years in this sport I
would have learned it all by now. Not
even close. Every single day I’m lucky to
learn even more about the best sport on
the planet. Herein, some favorite lessons
to live by:
Keep the change. When you complete
an Ironman event and your time is some-
where between 11:30 and 11:59, never
tell people your actual time. Nope. If
someone asks your time, say, “I went 11
and change.” Definitely more impressive
Babbitt with three-time Ironman world Champion Craig Alexander. Photo: Nick Salazar
than 11:59:59. In the end, does it really
matter how much change we’re talking about? I didn’t think so.
Experts are great, but becoming an expert on you is even better. Chris McCormack always had problems
in the Kona heat during his early days of racing Hawaii. He worked with physiologists and nutritionists to figure
out the best ways for a “bigger” guy like him to deal with the heat and to fuel up during the race. In 2005, as
he was falling further off the pace on the way out to the bike turnaround in Hawi, 1996 Ironman world champi-
on Thomas Hellriegel passed him, could tell he was struggling, and suggested that Macca drink some Coke. “I
was told to never drink Coke in a race by the nutritionists,” Macca said. “I was pretty frustrated and desperate
at that point of the race, so I drank a Coke and it was like jet fuel.” McCormack had his best Kona that day up
until that point, ran 2:49 off the bike and finished sixth, his first time in the top 10. He learned the hard way
that, no matter what the experts say, for him a little carbonated syrup plus caffeine can actually be a good
thing.
$300 is $300. I was racing the Chicago Triathlon one year, and as I passed a guy on the bike—which, by the
way, is about as rare as a solar eclipse—I noticed he had the sleeves of his wetsuit tied around his neck and the
rest of the suit was flapping behind him like a huge rubber-coated kite. “Why do you have your wetsuit with
you?” I asked. He looked at me like I was nuts. “I just paid $300 for this thing, and I’m supposed to take it off
and leave it in a parking lot?!”
Never run by an aid station. Take this to the bank. As soon as you feel like you’re in control during a race,
you’re not. Grab something, anything, at every aid station or you’re guaranteed to regret it. You might not suf-
fer the consequences right away, but you will definitely pay the price for not taking a gel, water, salt, electro-
lyte drink, pretzels or gummy bears.
Remember your priorities. When we are living our daily lives, things can be complicated. We have to deal
with money issues, employees, employers, dressing nice, family, friends, what’s happening on Twitter and Fa-
cebook plus so much more. But on race day, life is so much simpler. All that matters to us in those few hours is
how fast we are going, how our bikes are working and how the legs feel when we start to run. Does anything
else really matter?
Prison weapons are good. “Hey Babbitt,” a fellow 60-to-death age-grouper yelled at me as he passed me
during a race this past summer, “that bike is from the last CENTURY!” I was about to say something back to
him when I realized how right he was—I bought my bike back in 1998. The good news? Not long after that I
upgraded to a Specialized Shiv, which I love. The message? If a bike is named after a prison instrument like a
Shiv or a Shank, it’s probably pretty damn fast.
Bob Babbitt is the co-founder of Competitor magazine, the co-founder of the Challenged Athletes Foundation,
the host of Competitor Radio and an inductee into the Ironman Triathlon Hall of Fame and USA Triathlon Hall of
Fame. To hear his interviews with more than 500 endurance legends, visit Competitorradio.com. Look for his
“Never A Bad Day” columns every month in Triathlete magazine
16

17. This week’s swim workout comes from Atlanta-based coach Andrew Shanks, who is pursuing his
Masters in Exercise Science at George State and works for Dynamo Multisport. Dynamomulti-
sport.com Shanks gave two options for swimmers of different speeds.
One Hour Swim Workout :
Jacob’s Ladder Swim
Jacob’s Ladder: 2600 swim workout
Warmup
Workout
200 swim
200 streamline kick w/ fins
200 pull
2×50 drill of choice
Main Set
Do three rounds of the following, with 10 secs rest between each interval, 40 secs between
each round. All freestyle (minus the noted 100 kick at the end of each round) with a hard
but clean effort.
25 / 50 / 75 / 100 / 100 / 75 / 50 / 25 / 100 kick
Cooldown
100 easy
Jacob’s Ladder extended: 3100 swim
Warmup
200 swim
12×75 w/ fins as 50 drill/25 swim
#1-4: Fly kick with freestyle stroke
#5-8: Straight Arm Recovery
#9-12: Single Arm by 25s
Main Set
3×300 pull w/ 30 sec rest. Push every third 25, otherwise steady effort.
Two rounds of the following, with 10 sec rest between interval and 40 sec rest between
rounds. All freestyle with a hard but clean effort.
25 / 50 / 75 / 100 / 100 / 75 / 50 / 25
Cooldown
100 choice
17

18. INGREDIENTS Mediterranean Quinoa Salad
∗ 2 cups water
∗ 2 cubes chicken bouillon
∗ 1 clove garlic
∗ 1 cup quinoa (uncooked)
∗ 2 chicken breasts (cooked chicken breasts cut into
bite size pieces)
∗ 1/2 red onion (diced)
∗ 1 bell pepper (diced)
∗ 1/2 cup kalamata olives (chopped) *I didn't include
these
∗ 1/2 cup feta cheese (crumbled)
∗ 1/4 cup fresh parsley (chopped)
∗ 1/4 cup chopped fresh chives
∗ 12 grape tomatoes (halved)
∗ 1/2 english cucumber (sliced and quartered)
∗ 1/2 tsp salt
∗ 1/2 cup fresh lemon juice
∗ 2 tbsp balsamic vinegar
∗ 1/4 cup olive oil
Directions
1. Bring the water, bouillon cubes, and garlic to a boil in a saucepan. Stir in the quinoa, reduce heat to
medium-low, cover, and simmer until the quinoa is tender and the water has been absorbed, 15 to 20
minutes. Scrape the quinoa into a large bowl.
2. Gently stir the chicken, onion, bell pepper, olives, tomatoes, cucumber, feta cheese, parsley, chives,
and salt into the quinoa. Drizzle with the lemon juice, balsamic vinegar, and olive oil. Stir until evenly
mixed. Serve warm or refrigerate and serve cold.
We absolutely loved this recipe! We served it with some toasted pita bread cut in triangles and
used them sort of like scoops/chips. The flavor was fresh and this will definitely be a repeater!
www.spokanedinnerclub.blogspot.com
18

19. 5 Ingredient Peanut Butter Granola Bars
makes 12-16 granola squares
• 4 cups rolled oats
• 2 tablespoons chia seeds (these are optional,
I just love the texture they give)
• 1/2 cup unsalted peanuts, chopped
• 3/4 cup natural peanut butter, melted
• 1/2 cup brown rice syrup (honey works
too!)
add ins:
∗ chocolate chips
∗ wheat germ
∗ flaxseed
∗ dried fruit (I made some with cherries!)
∗ other nuts
• Preheat over to 350.
• In a large bowl, combine oats, chia seeds and peanuts. Add brown rice syrup (or hon-
ey) and mix to combine. Add melted peanut butter and mix until moistened. This
works as a perfect, simple granola bar, but you can also throw in any add-ins at this
time. Fold them into the dough. You may need to get in there with your hands and
work the granola dough! If dough is still too dry (this can depend on your ingredients)
add more peanut butter or syrup (or honey) 1 tablespoon at a time until moistened.
• Press dough in a greased (non-stick spray) 9 x 13 baking dish. Bake for 25 minutes.
• These would also work as a great no-bake granola bar, but I liked how they came to-
gether and the chocolate chips melted as they got warm. If you want to make no-
bakes, simply press the dough into the pan and refrigerate for 60 minutes.
19

20. Ingredients
• 4 green bell peppers, tops off, seeded
• 1pound turkey
• 2 tbsp. Olive Oil
• 1/2, chopped onion
• 1 cup sliced mushrooms
• 1 cup, chopped zucchini
• 1/2 red bell pepper, chopped
• 1/2 yellow bell pepper, chopped Turke
y veg
• 1 cup fresh spinach
g ie stuffe
d p ep
• 1 (14.5oz) can diced tomatoes, drained
pers
• 1 tablespoon tomato paste
• Italian seasoning to taste
• Garlic powder to taste
• Salt and Pepper to taste
Directions
∗ Preheat oven to 350 degrees F (175 degrees C).
∗ Wrap the green bell peppers in aluminum foil, and place in a baking dish. Bake 15
minutes in the preheated oven. Remove from heat.
∗ In a skillet over medium heat, cook the turkey until evenly brown. Set aside. Heat oil
in the skillet, and cook onion, mushrooms, zucchini, red bell pepper, yellow bell pep-
per, and spinach until tender. Return turkey to the skillet. Mix in the tomatoes and
tomato paste, and season with Italian seasoning, garlic powder, salt, and pepper.
Stuff the green peppers with the skillet mixture.
∗ Return peppers to the oven, and continue cooking 15 minutes.
20

21. Ingredients:
NO-BAKE
1 cup oatmeal (I used old fashioned oats) ENERGY
2/3 cup toasted coconut flakes BALLS
1/2 cup peanut butter (creamy or chunky)
1/2 cup ground flaxseed
1/3 cup honey or maple syrup
1 Tbsp. chia seeds
1 tsp. pure vanilla
1/4 tsp. cinnamon
optional add-ins = 1/2 cup of: chocolate chips, craisins, raisins, peanut butter chips
I used 1/2 cup chocolate chips
Directions:
1. Stir all ingredients together in a medium-sized bowl (or mix in your mixer, I did)
until thoroughly blended. Let chill in the refrigerator for 30 minutes.
2. Once chilled, roll into balls about an inch in diameter. Enjoy!
3. Store in an airtight container up to one week.
I originally got this recipe from my friend, Merissa. She found the recipe on gimmesomeoven.com.
The options for mixture of ingredients are plenty! You could substitute any of your favorite nut butters for the
peanut butter, skip the flaxseed and/or chia seeds, and add any other similarly textured and beneficial ingredi-
ents. The key is to make sure your mixture will stick together to form yummy balls of energy
www.Spokanedinnerclub.blogspot.com
21

22. 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!!
March - April 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 • March 29-30 Snake River Tri,
times. Lewiston
• Running workout opportunities • April 21st Spokane river run
posted on the forum and/or Face-
• May 27th Spring Festival, Tri & Du,
book.
Moses Lake
• Continue to post & check for any
• June 23rd Ironman CDA
training swim/ride/run on the Fo-
rum, Facebook page and/or send • July 14th Valley Girl, Liberty Lake
out an email! We encourage all of • July 28th Race the River, CDA
you to post your workouts there as
well! • August 18th Wunderwoman, Medi-
cal Lake
• Fitness Fanatics holds a Thursday
• Sept. 21st Grand Columbian Tri,
night “shop ride” starting at 6pm. All
Electric City
levels welcome.
Upcoming Events:
• April 24th, Fitness Fanatics Shop-
Next Membership Meeting:
ping night. 6:30-8:30pm, w/ appe- Join us at Twigs every 3rd Wednesday
tizers & beverages! Come get the of the month, next meeting will be:
new season gear you need! April 17th 6:30pm
• June 15th, Kids Triathlon Sign up to
volunteer on the forum and/or con-
tact a board member
22