TriFusion Newsletter - Mar.'10


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TriFusion Newsletter - Mar.'10

  1. 1. March 2010 Do the Tri Fusion satellite swim for Snake River’s Sprint Tri at the north side Y on April 16th from 6-8 pm! Energy BoD, Successful Run the Gel/Chew Sponsors, Procedures! Tangents, Review Calendar, page 5 page 7 pages 2-3 page 10 Q-Rings Love it! Prevent Review Massage, Stalling, page 4 page 6 pages 8- 9Surviving Fear of Failure: Too often, the childs achievements are viewed asTo the Parents of Athletes an indication of the worth of his or her parents, and failure brings reprisals based on the parents feelings Fear of failure is the athletes worst enemy. The that they are to blame or that they them­selves arethinking of high-stress athletes is dominated by nega­tive inadequate. For many children, love becomes a premiumthoughts and worries about failing. Unchecked, these handed out on the basis of what a child can do ratherconcerns with failure undermine confidence, enthusiasm, than simply on who he or she is.the willingness to invest and persist, and, mostimportantly, the athletes belief in himself or herself. It The fastest and easiest way to create fear ofis these thoughts that transform the competi­tive failure in a child is to punish unsuccessful performance byathletic situation from what should be a welcome criticizing it or by withholding love from the youngster.challenge to a threatening and unpleasant pressure- Under such circumstances, children learn to dread failurecooker. It is these thoughts that trigger the high because it is associated with punish­ment or rejection.physical arousal that interferes with perform­ance and They also learn to fear and avoid situations in which theywith the ability to concentrate fully on the task at hand. might fail. The unfortunate lesson they learn is that their worth and lovability depend on how well they perform. In­ The ideas that underlie fear of failure do not arise stead of trying to achieve in order to reap the built-inin a vacuum. They almost always have been communicated rewards of achievement and mastery, children strive toto youngsters by their parents or by other important perform well to avoid failure. As a parent, you can have aadults. This is not surprising, because the basic beliefs dramatic impact on helping the young athlete develop aunderlying such ideas are very wide­spread and accepted positive desire to achieve rather than a fear of our culture, which emphasizes achieve­ment as ameasure of personal worth. In our society, an untoldnumber of children fall victim to their parents demands Reprinted and adapted from Parents’ Complete Guide to Youththat they perform exactly as expected, and to Sports, (1989) with permission from the National Associationcondemnations when they fail. for Sport and Physical Education (NASPE), 1900 Association Drive, Reston, VA 20191-1599 [1]
  2. 2. Is Goo for You? The instructions for all three Trying something new like an energyWe Test Popular Energy Gels products recommend eating one gel or even a sports drink during a serving before start your activity, race can be a recipe for disaster –Posted: Thursday, March 04, 2010 and about every 45 minutes something I didn’t know at the time.2:18 PM thereafter. Usually, they suggest If your stomach doesn’t appreciateBy Kristin Kalning, senior technology having another serving when you the new substance, you’re in troubleeditor for finish, to aid in recovery. – with just a Port-a-Let for comfort. It’s best to experimentWhat they are: Gu Energy Gel Our experience: I’m hardly a hard- when you’re training, and you can(approximately $8 for a 6-pack), core athlete. I started running call your husband to come fetch youClif Shot Energy Gel (about $30 for about 20 years ago to take off if your tummy’s revolting.a 24-pack) and Luna Sport Moons weight, and I’ve kept it up becauseenergy chews ($14.99 for 12 it’s convenient and inexpensive. My tummy didn’t revolt – in fact, Ipackets). But exercising to be thin gets totally forgot about eating the gel boring after awhile, so I started until about 15 minutes later, when IWhat they claim to do: The participating in races — 5Ks and felt like I was getting my secondcompanies behind the three 10Ks to start, but now I’m doing wind. My legs felt lighter andproducts (Luna is the women- half-marathons and short faster. That’s when I rememberedtargeted brand of Clif) say that the triathlons. that little packet of sweet I’dproducts provide easy-to-digest slurped a few minutes before. Itcarbohydrates for endurance In my first half-marathon, I heard was the Gu! It had to be the Gu.athletes. The main difference people at the starting line talkingbetween the products is where about their “goo,” and I didn’t have After that, I was a convert. I usedthese carbohydrates come from: any idea what they were talking Gu during training runs and theClif Shots come from brown rice about. Midway through the race, I phenomenon I’d experienced duringsyrup, Luna chews also come from noticed participants with tiny foil my race wasn’t an isolated one: If Ibrown rice syrup with some cane packets sticking out of their had a packet before my run andsugar and Gu is comprised of mouths, running as they sucked at then during, I would feel a little liftmaltodextrin and fructose. whatever magic elixir was inside. I about 10 to 15 minutes after eating wanted in on the secret, so I bought it. But I didn’t love the flavor, so IAll three products contain a couple of packets and then thought I’d try something else.approximately 100 calories, 25 promptly forgot about them, until a Enter Clif Shots, in Chocolate (I’vegrams of carbohydrates and little race last year. got no use for vanilla as a generalor no fiber, fat or protein. rule).According to the companies who At the starting line of that race, Imake the products, this streamlined too had my Gu – Chocolate Outrage Clif Shots have a thinnermakeup helps speed the flavor – which I sucked down 15 consistency than Gu, and a lightercarbohydrates to the bloodstream. minutes prior to starting with a flavor. I followed the instructionsGu is the one product that I tried little water, as per the instructions. faithfully, eating a packet prior tothat has caffeine – 20 milligrams I didn’t notice anything other than running and then again about anfor the flavor I tried. That’s less adrenaline and some butterflies, but hour into my run. And though I feltthan a Diet Pepsi, but more than a I ate more gel about an hour into a slight bump to my performancesingle Hershey’s Chocolate Kiss. the race. I wouldn’t seek it out if I after consuming, it wasn’t asClif’s Shots have flavors with needed a chocolate fix, but it noticeable as the one I’d felt withcaffeine, but not in the one I tried. tasted OK: very sweet, with a Gu. pudding-like consistency. [2]
  3. 3. Gels & Chews... (cont’d) “How much carbohydrate – “Can’t stand the taste,” shuddered replenishment an athlete needs is my friend Karen. But others – likeNext up, the Luna Moon energy highly individual. The trick is to me – swear they improvechews, which I bought in Blueberry. maximize energy repletion while performance. The first day I triedEach packet contains two servings, minimizing GI discomfort,” she says. Gu I shaved nine minutes – nineand a serving equals about six “An optimal intake in studies is 60 minutes! – from my personal bestpieces. The instructions on these grams per hour (which gives you 240 half-marathon time. Was it thewere a bit different, suggesting calories), but your best bet is to energy gel, the flat course or mythat athletes eat half the packet start low and experiment.” dogged determination? I don’t know,30 minutes prior to activity, and and for $1.25 per pack, I don’tevery 30 minutes thereafter. So I I didn’t experience any stomach much care. I plan to have mydid. upset while using these products, energy helpers with me during every but I did wonder why I felt slightly training run, and every race for asFrom an operational standpoint, the more juiced after taking Gu than long as I can put one Saucony inchews were more work. With a gel, the other products. “Scientifically, front of the other. In the middle ofyou just rip open the packet, jam it is plausible that Gu works better a lonely 12-miler, I need all the helpthe opening in your mouth, and make in the body because it gets its I can a Hoover. With chews, you’ve carbohydrates from a combinationgot to extract them from the of glucose and fructose in apackaging. A small thing, certainly, proportion that could be betterbut here’s another: The chews have absorbed by the body than thethe consistency of Dots candy. I proportion in the Luna chews,” sheadore Dots candy, but they’re thick says. But, “there isn’t a ton ofand they stick to my teeth. science on the subject.”Awesome if you’re watching a movie.Not so awesome if you’re in the Framson also points out that bothmiddle of a 10-mile run. the Luna chews and the Clif Shots contain brown rice syrup, which is aStill, the chews gave me a mild pick- complex carbohydrate that takesme-up, about the same intensity as longer for the body to digest andthe Clif Shot. And I really did absorb. “That might not be the bestprefer the taste of the chews over choice for quick energy for yourthe energy gels. The gels are muscles and body tissues, but it maydefinitely more convenient if you’re help you if you are running arunning and especially if you’re on a marathon.”bike, but the sweetness can be toomuch for some. Both Gu and the Clif Shots contain a small amount of electrolytes, whichWhat the experts say: Studies help to regulate hydration in thehave shown that athletes can body. But Framson says the amountsexperience performance benefits are so small that “they wouldn’tfrom replenishing glucose during make a dent in the amount you losehard workouts, says Celia Framson, during endurance exercise.”Registered Dietitian. But shecautions that some formulas can Bottom line: Gels and energy chewscause stomach upset by drawing aren’t for everyone, and as Framsonwater out of the body into the pointed out, “each individual has togastrointestinal tract and delaying experiment to find the optimalthe movement of fluid out of the amount and product.” Many of mygastrointestinal tract into the body. running buddies don’t use gels at all [3]
  4. 4. Gear Review: Rotorbike Q-Rings By Eric Petersen, triathlon coach at http:/ / One day last year I was on a ride with Kristen Armstrong (the gold medalist TT - remember her crushingperformance?), when I noticed her front chain rings looked funny - they were not “round” like I am used to seeing.Naturally I asked “what’s up with your chain rings?” She explained that the oval shaped rings are called ‘Q-Rings’ byRotorbike USA, and that she rode them in the Olympics for her time trial. She explained that due to theshape, they help deliver maximum power while saving your legs longer, and reduced the stress on her knees. Of course,given that the fastest woman on the planet on a TT bike was endorsing them, I had to try them out for myself!It took me many months, but I was finally able to convince Rotorbike USA to let me try out a set. While I was waiting,I did as much research on “oval” chain rings as I could. I read about the now defunct Shimano “BioPace” rings thatappeared briefly in the late 1980’s. Apparently they died quickly after reports of knee issue started to crop up withtheir use. Rotorbike. The Q-Ring is based on a simplified theme of the same companys Rotor cranks that seek tominimize the inertia that happens after 20 degrees of crank rotation through what is commonly termed the deadspot. There are up to five grades of effect from the same chain ring so you can tune the system to suit your ridingstyle, and the handbook gives some basic advice. The Q-Rings are available in either 130mm Shimano, 135mmCampagnolo or 110mm BCD (compact) chain ring, with a fourth option also available for Micro-drive mountain bike cranksets using the 104/64mm BCD. Rotorbike advises to install them in “position 3” and ride that for a minimum of 400 miles before tinkering with the advance on the “cam” effect of the ring. I mounted them up on my Specialized Transition, and I have now put several hundred miles on them. My long rides tend to be on the Ironman bike course here where I live, and I practice on it almost every weekend. If you know the course, you know that the upper part of the course has some pretty challenging hills (or ‘rollers’ to the locals). On the hills in standard chain rings, I know where my heart rate goes, what gear to be in, it’s become like clockwork in the last year. Not so with the Q-Rings.I noticed that on the smaller rollers that I was able to stay in my large ring, sustain a slightly faster speed (maybe 2to 3 mph) while riding up and over each small roller. On the larger, more aggressive sustained climbs (like “the wall”), Idropped into the small ring and spun right up, and interestingly enough, my heart rate stayed lower every time I rodethe hill. I checked my data from my Garmin and sure enough, lower heart rate, same hills. This is an obviousadvantage for longer rides where you are trying to keep your heart rate in check and for Ironman, save it for the run.So, my conclusion? In a nutshell, Kristen was right. After a long ride, I had more ‘legs’ to run on, and I was able to beslightly faster overall. Keep in mind that I am not some elite athlete, but an age grouper, yet I was able to benefit abit from their use. I will be recommending these to my athletes at Pacific Elite Fitness, and if you have any questionsor would like more information on the Q-Rings, please contact me at, or by [4]
  5. 5. The Success Processfrom Chuckie V’s blog And this is precisely why coaching is risky business…a risky business.For the triathlete and humans in general (which mosttriathletes seem to be) there are basically three kinds of If an athlete is concise with his or her goals, success oftenstress. First, theres the stress that benefits you, like hinges on a single result (e.g., qualifying for Kona) and it not onlyintelligently applied training stress. Then theres the stress puts a lot of pressure on the athletes scrawny shoulders but onthat doesnt benefit you. This type of stress can include his or her coachs shoulders too.detrimental choices like inappropriate recovery; poor nutrition;worrying about things you have no control over; repeatedly "If I dont win this race, I suck," the athlete might tell him/hitting yourself in the head with a two-pound block of pepper herself. In this instance I usually point out that, "Maybe, justjack cheese; listening to country music, etc. Finally, theres the maybe, you suck anyway," but they usually miss my point and me,stress that I like to call success stress (not that I know much well, I usually find myself with yet another black eye.about success, but hey, I once knew a guy who knew a guy whoknew a fairly successful guy. I also played a successful guy on "Because you didnt win today means that you suddenly suck?!"TV once, but the show was pulled after one unsuccessful Ill ask.episode.) Now dont get me wrong, Im all for winning. Ive even done"Success stress" is basically the stress of having achieved some of it myself, having won more Scrabble tournaments thansomething you set out to do (e.g., reintegrating back into anyone in my current household, and I know what a great feelingsociety after having walked from Mexico to Canada; the post- it is, especially when I partake in my customary post-Ironman blues; the "now what?" process, etc.) Such a task tournament celebratory dance around the house for the nextinvolves (involved) plenty of stressful work (winning your age- six or seven hours, banging my opponents head with a two-group at a big race, for example) but the rewards of having pound block of pepper jack cheese as she tries to sleep. "Ofdone so far outweigh (or should outweigh) the stress of the course jo is a word, fool!"attempt. Success stress, needless to say (though I will anyway),is also beneficial to the triathlete, even though its still a form But because Ive won, does it really make me BETTER than theof stress. (In todays lethargic seek-comfort-at-all-costs- next player? I mean, if she sucks (because she didnt win), thenculture we tend to view stress as a bad thing, whereas as wouldnt I also suck, since I was in close proximity to such aathletes it is very much necessary; ultimately, Ive found that loser? Suckyness by association? The whole thing seemsit takes stress to be happy.) laughable to me. Really, success is as much a process as it is a result. It is never final, just as failure is rarely fatal. AndWhere things get tricky, of course, is in defining success and besides, this whole sport (and all sports, not unlike life itself) ismoving on after it. Bear with me as I try to explain. just that: a sport. A game. Fun. Recreation.In the past Ive coached a few athletes who made enormous So let recreation be re-creation and recreate the person yougains throughout the year, and I aint talking about the were when everything was a game…when you were a child.steroidal body-builders I used to spot for (Big gym guy: "Spot Stress to be happy. If you continue to grow and learn, there willme!" Me: "Yep, there you are, I see you."). Im talking be no failure. Unless you were to play me in Scrabble, that is.endurance athletes, those who like to inflict long, drawn-outpain to themselves. Everything worked for these athletes PS: Ill leave you with one of my favorite quotes from yearsbecause they worked. They watched both their health and increase, while they became leaner, stronger, faster andmore tanned (which, of course, is always a bonus, whether "Live your life so that when you wake up in the morning, Satanyoure a steroidal body-builder or a twiggy endurance athlete). says, sh!t, hes awake".They met new friends and managed to drop training partnersthat theyd never dropped before, including their coach. They And whether youre hell-bound or heaven-bound be sure toenjoyed the process all along and found themselves waking with raise some hell en route.anticipation of the day ahead, nearly everyday. But then, whenrace day arrived, they failed to meet their goal.I posit: is that failure?Not to me, it isnt. [5]
  6. 6. Tri Fusion Supporter Highlight: Greg Hughes Massage Therapy by Natalie Gallagher Very recently I had the genuine pleasure of receiving a massage from one of our newest Tri Fusion supporters, Greg Hughes. Greg, born and raised in New Zealand (yes, he has a sexy accent, ladies!), has been a massage therapist in Spokane for the past nine years. Uniquely, Greg began his professional life as a high school physical education teacher, where he realized his passion for the human physique didn’t include educating the youth of New Zealand in a gymnasium. After leaving his teaching career, Greg spent a short time as a personal trainer. Once again, Greg learned that his true calling definitely involved physical health, but not from the standpoint of a trainer. Fast forward to the second millenium, and Greg is fulfilling his lifelong desire to work with people and athletes that are in need of his extrinsic therapy and interested in an aspect of intrinsic therapy as well. He has been a Licensed Massage Therapist in Washington State and Nationally Certified since 2001. The overall focus of his massage practice is on resolving muscle and joint dysfunction. He specializes in neck and shoulder issuesas well as low back and hip pain. I arrived at therapy with Greg experiencing some hamstring/calf muscle pain. After an hour of deeptissue massage, motion and stretching, I left with that oh-so-good tenderness that indicates muscle reparation is occurring. Greg Hughes utilizes a range of techniques to help your body find structural balance and move from dysfunction to function.Which explains why the day after my massage, my legs felt refreshed and strong when I tackled a hilly ride and a long transition run!Gone were the muscle aches and stiffness in my hamstrings and calves. Greg has developed his approach to massage by studying with three of the best teachers in massage therapy today. Please feelfree to explore their work to gain insight into what he does. * Eric Dalton * Tom Myers * James Waslaski Healing of tissue or imbalance in the body is ultimately done by the body. Massage Therapy opens a window of opportunityallowing the body a better chance of making needed repair and/or remodeling to muscles, tendons, ligaments and fascia. MassageTherapy can also provide a window of opportunity for the body to address neuro-muscular imbalances that are causing tension, spasm,inhibition, and pain. The key is for the therapist to provide a large enough window and educate the client on how to take advantage ofthat opportunity. The window is often times closed due to stress, tension, poor sleep, poor nutrition, lack of movement, and too muchflexion (i.e. sitting and forward head postures). Throughout my therapy session, Greg asked me pointed questions regarding my training routine; usual “hot-spots”; my physicalgoals, he inquired about my understanding of the role for myself as self-care manager and refreshed my knowledge of the nutritionalimplications regarding a healthy body. Massage with Greg is truly a whole-body approach. With feedback and open dialogue it is Greg’s goal to help clients navigate the most important aspect of therapy- self-care. Hebelieves it is vitally important to provide his clients with an understanding of what is causing pain and dysfunction, and providing self-care tools such as- movement, stretch, tone, strength, biomechanics, and nutrition so they can better take advantage of their therapysession and reach their health goals. It is through thoughtful collaboration and a well-studied approach to massage therapy that hehelps his clients. If you want to open that window and fly through it, please call Greg and make an appointment.Massage Therapy 20% off for Tri Fusion! Contact Details: Greg Hughes 430 West 2nd Avenue 509-993-5010 [6]
  7. 7. Math of Tangents within my lane. What did I find? On a decidedly average courseby Jonathan Toker, Ph.D. with 6 turns, the longer route measured 2.60 km, 2.4 % furtherDate: Tue Mar 16 2010 than the shortest distance possible. For a 20 minute 5K effort,from this extra 2.4 % translates to an added distance of 120 meters that is equal to an added 29 seconds to the base time- for no The faint blue line meandered through the city streets, reason other than the choice of routing. By the same token,thousands of weary marathon runners following it as their guide imagine an improvement of 29 seconds on a 5K simply bythrough the 26.2 mile circuit. The wall of runners approached choosing the shortest and most direct route. While this is onlyyet another bend in the road. Without thinking, some of the an example and each course will allow for different savingsathletes taking the outside line put themselves at a based on route choice, all other things being equal (routedisadvantage by running further. While one corner won’t make conditions, runner congestion, etc…) an athlete will lose time bymuch difference in a marathon, over a common race course with running further then necessary.turns, taking the outside line can make quite a difference. How In a cycling race, a similar theory applies, with the caveatmuch of a difference? After so many years on the race course, I that bikes don’t corner like runners due to higher speeds andcontinue to be amazed by the number of athletes who appear to the need to maintain balance and traction. Also, cycling anrun with no concern whatsoever for the specific path they additional 2-3% distance at higher speeds means a smaller timefollow. This article outlines some concepts that may be very gap than in running. Cyclists who generally keep to the apex ofintuitive to racers, yet once on the race course, it is often the the turns are going to ride a shorter distance than other that these ideas are ignored. Provided an athlete follows the race rules, cutting the tangent is legal and worth some free time. Properly marked courses areThe Math measured at their shortest distance. Why go further? The shortest distance between two points is a straightline. On a straight road, running anything other than a straight Real-life suggestionsline will result in running further, and all things being equal, a - Be course-aware. Explore the race route before race day andslower run time. Adding a curve to a path allows a choice of note where the shortest route may be, upcoming corners on theroutes through the curve: From following the curb on the inside far side of blind hills, road conditions, etc...track, cutting a tangent, or following the outside curb, each - During the run, consider that youll likely be moving fromroute can either be shorter or longer. A tangent is defined as a one side of the road to the other, sometimes to thestraight line that touches a curved line at only one point. The confusion of those around you. Dont get in their way or causeapex of a turn is generally the geometric center of the turn; the a situation that is hazardous. Most runners dont run thetightest part of a corner. Consider the following example on a shortest route.route with a single quarter turn, and a route starting and ending - Keep your head up! Look ahead on the course at all times andat the same point: make continual judgments to run the most direct and straightest The shortest distance between two points is as straight a course possible. Once at the apex of one curve, sight for theline as possible within the confines of a race course. If a runner apex of the next curve, or if you can see further ahead, sightfollows the outside of the curve that necessitates a longer directly for the apex of the curve furthest away. Run a straightdistance. Youre probably thinking "I know that! Its obvious!" line between the apex of each curve.and indeed it is. Keep your eyes open at your next race and - Trail or pavement quality is often less ideal at the edgesnotice how many runners take the longer route: youll be amazed. of the course. Watch for curbs, potholes and poison oak, takingJust dont be one of them. reasonable care to balance running speed and safety with The situation gets slightly more complicated when you add running the shortest course. Sometimes it is okay to run a littletwo or more turns of different directions. While the shortest further to the finish line.distance around each turn is the inside line, the interfacebetween the two turns necessitates approaching the second turn Clearly there are other real-life conditions at play here,from the first, offering the choice for any number of paths. In including the need to avoid obstacles (mud, potholes), people,this instance, looking ahead and sighting for the apex of the traffic and to benefit from aid stations. Once again, mostsecond turn will minimize the distance traveled. How does this athletes conceptually understand the idea of a shortest route,affect the distance run over the course of a real-life course? I but do not execute on that plan whilst racing. However, with themeasured a 2.54 km route on the road using a calibrated cycle effort with which we approach our training to cut off a couple ofcomputer, as measured by taking the inside line and apex of percent of our race time, choosing the right path may be worthevery curve when possible and legal, trying to minimize the as much as the best coaching in the world. So keep your coach,distance while staying within my lane. My course consisted of but also consider your race routing. Next time you see somebodysome neighborhood streets with 6 right angle turns and one long struggling on a race course, instead of shouting “you’re nearlysweeping curve. I then measured the same route, this time there”, perhaps some more helpful advice would be “remembertaking the outside or likely the longest distance while staying to cut the tangents”. [7]
  8. 8. Stalling in the WaterWritten by: Dan Empfield “One-arm pulls, we’re stopping theDate: Tue. Apr 08, 2008 presses for this?” you might ask.from Yes, you’re right, it’s just your basic one-arm pull drill, kicking inTriathletes who come to sync. The key here is what happenscompetitive swimming late in life to the off arm—the one that’scan, in time, execute all the basic straight in front of you. If itmechanics—they can do everything doesn’t stay straight, you’reacceptably. Even a mediocre stalling. When a mediocre swimmerswimmer may successfully engineer executes a one-arm pull drill likeputting the crawl stroke’s this, you’ll see him scull (a little orcomponents together; he may also a lot) with the off arm to keep hisknow how to execute the other body in motion between pulls. Thatstrokes; he may learn how to flip There are tests you can perform off-arm sculling is evidence of aturn; he can make his way across the that will serve as alerts. If you fail stall.pool during kick sets. these tests, you’re stalling in the water. These tests then become the Does this describe you during a one-For all that, however, there may drills you do, and they’ll help you get arm pull drill? If so, then the teststill be something missing; over this problem. Once you fix now becomes the fix. One-arm drillssomething that keeps swimmers like these hitches in your stroke, eight ought to become a part of everythis from improving; some nebulous and ten and fifteen thousand-yard workout, until that off arm remainslack of finesse that keeps them weeks will pay big dividends and straight out in front during theslow. Often this nebulous “thing”— your speed will increase quickly. drill, with no change in the plane offor those swimming 1.5km in 35min the hand. When it does, that’sor 2.4mi in 1:20—is the tendency to First test: One-arm pulls evidence you’ve gotten rid of a hitchstall in the water. in your stroke. That paves the way Push off the wall and pull with only for you to make big improvements inDuring the bicycle leg of a triathlon, your left arm across the length of speed.a very good rider might fail to exert the pool. Your right arm should bepower during certain points in the stretched out in front of you like Second test: Pull buoy and innerpedal stroke and still go very fast. Superman in flight. Your body will tubeHe can have a “torque profile” that be rolled to the left, since you’ll beis not at all “flat” but in fact left-side breathing, so your right I’ve made reference to a hitch inexhibits large-amplitude waves of ribcage will be facing the bottom of your stroke. What I mean by atorque applied to the pedals. The the pool as you swim. On the return “hitch” is any extraneous motionbicycle does not tend to lose a lot of trip, pull with your right arm, right- that interrupts the fluidity andvelocity during these spates of side breathing, with your left arm economy of a perfect technicalcoasting. The rider’s power might straight in front of you. execution. It’s not limited tostall, but his bicycle does not stall. swimming. You might have a hitch in When you do these one-arm pulls, your cycling pedal stroke. Or in yourNot so in swimming. Swimmers your legs must kick in a rhythm golf swing. You may survive such acannot afford to coast. The medium appropriate to your pull rate. For hitch in your bat swing, and likethrough which they’re traveling is example, if you’re a six-beat kicker, Dave Winfield make your way intoless forgiving, and a swimmer who make sure you’re pulling once every baseball’s Hall of Fame. But youloses velocity following or during six kicks, and that your kick is in can’t survive a hitch in your swimeach stroke is destined to remain sync with your pull. It may take a stroke, because the water is justslow. week or two (or more) of doing too unforgiving a medium. these one-arm drills in order for kick to sync with the pulls, but you’ll get it. [8]
  9. 9. Stalling...(cont’d) Lest you think this is torture, it The more you hate one-arm pulls could be worse. Some coaches simply and swimming with your feet boundOne such hitch causing a swimmer to have you tie you ankles together with the more you probably need to dostall in the water is a bend at the an uninflated bicycle innertube. You’re these drills. These are not problemswaist during breathing. Let’s say supposed to make your way back and that are difficult to overcome. Inyou’re a left-side breather. Often, the forth with no pull buoy, nothing to fact, having unearthed and isolatedmediocre swimmer makes the taking keep your legs afloat. I’ve heard that these problems you’ll solve themof a breath a much bigger event than Brett Sutton employs this method quickly if you force yourself toit deserves, complete with a bend at with his athletes, and that former magnify the bad effects throughthe waist like homage paid to the god World Champion triathlete Siri Lindley these drills. Your body will make theof oxygen. No need for that. Imagine got her way up to the first pack of necessary changes, and the hitch inyour body is a log, rolling to one side women training in this fashion. your stroke—whether caused byand then the other during each twisting at the waist during breathing,stroke. A log roll to take a breath, So, I’m actually giving you a bit of or crossing the centerline of yourrather than a twist at the waist, is a free ride by allowing you to inflate a body with your hand during the catchwhat’s needed here. fat, small-diameter, innertube. phase—will be a thing of the past. The Likewise, I could’ve given you a much hitch now resolved, you’ll no longer Are you a waist-bender instead of harder one-arm pull drill above. But stall in the water. Your kick will bea log roller? You’ll know if you are the idea here, for the sake of these even, your feet will not splay duringbecause, in response to taking your exercise, is not to make you suffer the kick, you’ll be much morebody off its straight-ahead line, you’ll through drills for which you’re not yet streamlined in the water, andsplay your legs wide during the kick. ready; it’s to unearth and then correct everything you do will contribute toAs you might guess, the test for this a problem. Nastier versions come forward propulsion.sort of behavior is to bind your feet later, when you’ve got the technique totogether, and see what your body support the more advanced versions ofdoes. Small-diameter, fat-tire these drills.innertubes—like those found inside awheelbarrow tire—partially inflated As in the case with one-arm pulls,and placed around your ankles, should the bound-ankles test becomes thedo the trick nicely. If you swim across bound-ankles drill should your strokethe pool thusly immobilized from the go to hell once your ankles are bound.waist down, you’ll slither serpentine And, as with one-arm pulls, every swimlike a water snake if you suffer from session should include a bit—even ifthis annoying habit. it’s just 200 yards—of swimming with your legs bound and unable to splay. [9]
  10. 10. Detoxing Your Fruits and Veggies by Jessi Thompson Obviously, organic/food co-op/homegrown is the way to go - but since I am trying to eat fresh (which isexpensive anyway), buying everything organic is unrealistic. I try to prioritize, but one of my "tricks" is to washeverything in a cold water-vinegar bath. fill up my sink 1/2 to 3/4 full depending on how many fruits and veggies, anddump about 1 c of white vinegar. Dump in all kinds of veggies and fruits (even works with berries and lettuce). Let soakfor about 15 minutes, rinse and dry well. This soak helps remove pesticides and all the other scary stuff they spray our foods with. If you look at the leftover water, well dont, cause it will kind of make your stomach turn. Or maybe you should to motivate you to do it every. single. time. After I do this, I put everything in baggies and containers for the week. Im floored at how much longer everything lasts! CLEAN FIFTEEN DIRTY DOZEN onion peaches avocado apples sweet corn bell peppers pineapple celery mango nectarines asparagus strawberries sweet peas cherries kiwi kale cabbage lettuce eggplant grapes papaya carrots watermelon pears broccoli tomato sweet potatoes [10]
  11. 11. The Board of Directors, Sponsorsand The Calendar of Upcoming Events...Board of Directors We would like to extend a• Steve Anderson - Membership Director generous thank you to our• Tiffany Byrd - Uniform Director truly amazing sponsors!• Trish Cudney - Social Director• Greg Gallagher - Event & Cheer Director :)• Natalie Gallagher - Newsletter Director• Ben Greenfield - Website Director• Mark Hodgson - Mentor Director• Jim Powers - Vice President• Tim Swanson - Treasurer• Jessi Thompson - Secretary• Roger Thompson - President• Kathy Worden & Jen Polello - Kids Club Co-Directors March-April Calendar Races/Runs: Upcoming Events: • Mar. 27th: Tri-State Outfitter • Tri Fusion Kids Triathlon: Saturday, Duathlon @ 10 am @ Lewiston, WA June 20, 2010 starting at 9:00 am. Training Opportunities: Cost $20/per child. Check out • OZ (Northside) Masters swimming: • Oceanside IM 70.3 @ for more Tues> @ 6-7:30 pm, Fri. @ 4-5:30 pm Oceanside, CA information & Sun. @ 8-9:30 am. Come join the • April 3rd: Spring Classic Duathlon fun! @ Portland, OR Next Membership Meeting: • Throughout the spring => check the • April 10th: Rage in the Sage Off- Tri Forum @ Training for outdoor • Wednesday, April 21st @ 6:30 p.m.: road Triathlon @ Benton City, WA General membership meeting at the group rides, and/or runs. • April 16th & 17th: Snake River north side Twigs. • Whitworth Masters Swim: on Mon- Fri @ 5:30- am. Contact 7 Sprint Triathlon @ Spokane, WA & Lewiston, ID • April 18th: Race for the Cure 5K run race @ Spokane, WA • Spring Fling Triathlon & Duathlon @ Elma, WA [11]