TriFusion Newsletter - Nov.'08

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  • 1. November 2008 Coming soon in January 2009: Weekly head lamp runs in three locations - downtown, valley & northside! Read more on p. 7 Post On the BoD, Hit Me!, Ironman Sponsors, Nutrition Tready, page 2 Calendar, pages 4-6 page 7 page 8 The What’s for Breakfast Breakfast? RR: 70.3 Club, Recipes, World Champs, page 3 page 6 pages 8-9Create Training Triads Here’s an example from my 2007 book, 5 Essentials for aBy: (Chris) Carmichael Training Systems Winning Life: “Jim Rutberg, Jay T. Kearney, and Jason Koop are an example ofExercising with partners provides additional motivation and adds one such triad. Jim is the Editorial Director, Jay T. is the Vicean important social component to keep you engaged in your President of Sports Science Services, and Jason is the Directorexercise program. of Regional Coaches (coaches who work outside of our Colorado Springs office). Jim kept signing up for endurance events, likeThere are days when its easier to do something other than the Leadville 100 mountain bike race, and then completing aexercise, or youd rather sit on the couch than go for a run. Its fraction of the necessary training. He went and completed thenot that you don’t want to exercise; you just need a little nudge events anyway, but he suffered more than he needed to in thefrom a buddy. Even highly motivated professionals benefit from process. When just he and Jason were training partners, Jimtraining partners because they make you accountable for your only had a little more success sticking with his training.workouts: Someone waiting for you at the park or the gym will Whenever Jason had to miss a session, Jim missed it too. Butmake you shut down the computer or drag you out of bed. adding Jay T. to the team created a training triad, and the chances that at least two people were available for a trainingOptimal performance often depends on involving the perfect session increased by 100%. In the winter and spring of 2006,number of people. In business, a team thats too big struggles Jim recorded more workout time than he had over the previousto make decisions, and a team thats too small doesn’t have the two years, and it showed in the faster paces he was able tobrain power to cover all the angles. Likewise, for training groups, maintain during training sessions and competitions.“involving too many people makes it too complicated to coordinateschedules and preferences. But training alone makes it too easy Jay T. Kearney has since returned to work with the US Olympicto put exercise on the back burner. Committee, and was replaced in the triad by CTS Premier Coach Jim Lehman. And 2007 turned out to be the year Rutty finishedI’ve found that three is the perfect number for forming a the Leadville 100 in less than 9 hours. Lehman finished 8threliable training group. A triad ensures that if one person can’t overall in 2008. And Jason Koop? He finished 13th overall in themake it, there’s still one person depending on you to show up. 2008 Leadville 100 Run. Training triads work. Even for athletesIt’s not imperative that all three of you meet up to do the same of differing fitness levels and disciplines because they keepworkout, just that you commit to starting and finishing everyone engaged and committed to training.together. [1]
  • 2. HIT ME! higher percentage of fat. This is also exercise sessions that involved ten 4by Ben Greenfield, MS, CPT, known as “enhanced lipid oxidation”. minute efforts with 2 minute recoveriesCSCS, CISSN * Increased glycogen storage. Your (a bit higher volume in this study!). carbohydrate stores amplify, up to 20% * Five 30 second high-intensity over normal, un-trained values. efforts with 4 minute recoveries, performed 3x/week (10 minutes total Wouldn’t it be fantastic if we could training time), resulted in similar achieve these same aerobic adaptations aerobic adaptations as a single 40-60 via shorter bouts of more intense minute low to moderate-intensity training? This question has been posed session performed 5x/week (4.5 hours several times by researchers, who have total training time). conducted various studies that * Finally, one interesting study looked inspected the effect of HIT compared at what type of HIT training was most to traditional endurance training. effective in well-trained cyclists, and concluded that twelve 30 second HIT is somewhat broadly defined and efforts with 4.5 minutes rest or eight 4 basically would include any repeated minute efforts with 1.5 minutes rest efforts of brief, intermittent exercise produced the highest potency for performed at a high work intensity. inducing aerobic training adaptations. These efforts can last from a few seconds up to several minutes, and are I personally liked the idea of four 30 separated by a longer period of rest or second “all-out” sprints with fourWhat if you could achieve the benefits low-intensity exercise. Intensity ranges minutes of recovery after each, so Iof a 3 hour bike ride with just 30 from 175% VO2 max intensity (typical performed this workout on the indoorminutes of training? What if you for shorter 10-30 second bouts) to 85% trainer over the weekend, in lieu of a 2received the same endurance VO2 max intensity (typical for longer hour bike session. So I grabbed my iPodadaptations of an 18 mile run during a 3-4 minute bouts). and sweat towel, sucked down a cup ofsimple 20 minute session? No, I’m not coffee, and prepared for a short,talking about blood doping or ‘roids. I’m Let’s take a look at some of the sweet, slightly painful exercise session.referring to HIT. important and interesting pearls from HIT studies: My goal was 450-500 watts for each 30HIT stands for “High Intensity Interval second sprint. In no time flat, ITraining”. If you’ve done it, you know it, * A series of 48 ten second high- experienced a revelation. With just 18because you never quite forget a HIT intensity sprints with 4 seconds minutes of training, I was cooked,session. If you haven’t yet been recovery after each (8 minutes of total wasted, destroyed and any other violentintroduced to this highly time efficient work), achieved similar mitochondrial adjective we avid exercisers might useand fitness effective form of training, enzyme improvements as four 12.5 to refer to the fact that we justthen by all means, keep reading. minutes efforts at a moderate intensity completed a fantastic and highly (50 minutes of total work). effective workout.Let’s examine what happens in the body * Over the course of three 30 secondin response to traditional endurance all-out sprints with 4 minutes of As I draped myself over the handlebarstraining. recovery, individuals were observed to and gasped for breath, I realized that I progress towards increased fat had the same feeling I might have after * Improved muscle oxidative utilization with each sprint. a three hour brick session, or a 75capacity. This means that the * Over two weeks, performed three minute open water swim, or a cage fightmitochondria enzymes, the machinery of times per week, a workout that simply with lions.the tiny powerhouses in your muscle involved four 30 second “all-out” sprintscells, become faster and more efficient with four minutes of recovery after This HIT concept might just save me aat converting oxygen into energy. each (2 total minutes of work) nearly few hours this winter, and a fair share * Altered substrate utilization. The doubled cycling time to exhaustion at of indoor trainer boredom. For yourbody changes its primary exercise fuel, approximately time trial pace (from ~30 endurance training purposes, it mightor substrate, to contain a lower minutes up to ~60 minutes). just be worth looking into...percentage of carbohydrate and a * Fat oxidation in women was significantly improved by performing an [2]
  • 3. The Breakfast Club "If you have longer than two hoursBy Jill Weisenberger, M.S., R.D., Youre just not hungry: before you run, add some protein or If you always skip breakfast, youre healthy fat for sustaining power." BeC.D.E. probably eating too much at night, smart about how much you eat, or youllPublished Tuesday, October 28, 2008 suggests registered dietitian Elizabeth risk getting a bellyache. "Experiment Ward, author of The Pocket Idiots with the timing. Most athletes need toBreakfast has certainly gotten its share Guide to the New Food Pyramids. So the eat one to two hours before they run,"of accolades--and not just from your first step is to spread your food out Eberle adds.mother. In a study of women, eating over the course of your day. If yourebreakfast daily resulted in healthier queasy first thing in the morning, Ward For the day of the race, dont trycholesterol levels than skipping recommends eating breakfast a little anything new:breakfast. In 2006, the Journal of the later in the morning or breaking it up "The pre-event breakfast and theAmerican Dietetic Association found into two small snacks. training breakfast should be the same,"that breakfast-skippers had lower says Clark, "because part of training isintakes of several vitamins and minerals Quick fix: Drink a cup of orange juice to train the intestinal tract. The bestincluding potassium, calcium, iron and before you dash out to start your day, pre-exercise breakfast includes tried-vitamin C compared to their breakfast- then follow up with instant oatmeal made and-true foods that are easy to digest."loving counterparts. The first meal has with milk and topped with raisins orbeen credited for everything from being dried cranberries a few hours later. Quick fix: Try yogurt, fruit andthinner to improving memory and test- oatmeal; if you have time before thetaking skills. You hate breakfast food: run, stir in some peanut butter or nuts. No one says you have to start your day Pour yourself a bowl of cereal with milkPreparing a nutritious meal doesnt have with eggs or cereal. Look to breakfast along with a glass of juice; if timeto be complicated or time consuming. If options around the world for some fresh permits, include a hard-boiled egg or ayour first meal of the day is desperate ideas. In some parts of India, a popular cheese stick. Or eat a bagel with jamfor a makeover, our guide is just what breakfast includes a spicy yogurt and and some yogurt; if you dont plan onyou need. rice dish. Noodles and soup are common running for a while, enjoy some in other parts of Asia. To Ward, a good scrambled eggs or spread some peanutYour Perfect Breakfast If... breakfast has complex carbohydrates, butter on your bagel. protein and fruits or vegetables.You dont have time for breakfast: "Breakfast could be a half sandwich and Youre trying to lose a few pounds:If your morning routine is rushed, and some orange juice; leftover pizza and Most importantly, dont skip breakfastyou typically grab a piece of fruit or skip fruit; or last nights dinner. Just eat," or turn to low-calorie, low-fiber cereal ineating altogether, remember that she urges. an attempt to control calories. Thebreakfast doesnt have to be a sit-down National Weight Control Registrymeal. "It doesnt matter how busy you Quick fix: Choose whatever healthy (NWCR), a listing of thousands of peopleare, you still need energy to tackle work, foods you like, just balance them among who have lost at least 30 pounds andfamily and athletic training," says sports three or four food groups. What about kept if off for one year or more,nutritionist Nancy Clark, author of leftover lasagna or chicken and indicates that 78 percent of the NWCRNancy Clarks Sports Nutrition vegetable stir-fry over instant brown participants eat breakfast every day.Guidebook. She recommends taking a rice?few minutes the night before to pack a Quick fix: Fill up on water-rich andquick grab-and-go meal for the car or Youre heading out for a training run: fiber-rich fruits and veggies. Youll getduring a work break. Resist the temptation to hit the more forkfuls for the calories. Try a big pavement with nothing in your stomach fruit salad with some reduced-fatQuick fix: Pack a bag with granola, but a few swallows of juice or sports cottage cheese and granola; a mix ofnonfat or low-fat yogurt, banana and a drink. Youll perform better if you eat a colorful bell peppers and onions withspoon stored overnight in the fridge, so nutrient-packed meal before exercising. scrambled eggs and salsa with a slice ofits ready and waiting for the morning Aim for at least three food groups, says whole-grain toast; or a high-fiber cerealrush hour. Choose unflavored yogurt and endurance athlete and board-certified and milk.add your own fruit or honey as a sports dietitian Suzanne Girard Eberle,sweetener. Or chase a peanut butter- author of Endurance Sports Nutrition.and-banana sandwich on whole-wheat Choose a grain for some complex carbs,bread with a 1-cup carton of nonfat or a calcium-rich food and some fruit.low-fat milk or 100 percent fruit juice. [3]
  • 4. PowerBar Nutrition Tip: Eating after Ironman By Matt Erlenbusch, MS, RD Published Wednesday, October 22, 2008 Completing an Ironman creates a massive and immediate need for physical recovery. In the minutes, hours, and days after yourrace, your major priorities include rehydration and carbohydrate/protein replenishment. Fluids should be replaced with an eyetoward re-achieving regular body weight and obtaining a pale yellow urine color that persists into the next day. You should consume10–20 grams of protein and 0.5 grams of carbohydrate per pound (1.1 grams of carbs per kg) of body weight within 30 minutes offinishing to maximize the window of heightened fuel-reabsorption. Recovery-specific drinks are a convenient option during thisperiod, but the same goal can be achieved with myriad other carbohydrate and protein-rich choices. Fat and electrolytes are lowerpriorities in your refueling, as these will be in sufficient supply when regular meals resume. Alcohol can fit into post-race activitiesand celebrations, but do not mistakenly believe that it offers any nutritional benefit for your recovery needs. Strategically and aggressively replacing what was lost will expedite recovery, especially if coupled with some deliberately light“active recovery” exercise in the days immediately following your event. Significant exercise should be avoided in the immediatepost-race days, and psychologically, you may need to remind yourself that sufficient rest is part of an optimal athletic lifestyle. Ifyou are transitioning into an off-season at this point, adjustments to your daily caloric intake will be necessary to avoid weight gain.This adjustment can be calculated by online measuring tools, or more intuitively, by your body’s internal hunger signals. Congratulations! You just crossed the finish line. After spending months following structured nutrition plans during yourIronman training and carefully executing your fueling plan, you may be asking yourself, "Now what?" Should you be concerned withyour eating plan now that your race is over? Does what you eat now matter, or should you only structure your eating in-season? If you want to recover quickly and sustain your athletic lifestyle through the off-season,then a little more planning is in order. During the post-Ironman minutes, hours, and days, some veryeasy recovery behaviors will help minimize the time you spend walking backwards down stairsbecause your legs feel so decimated. Maintaining sensible nutritional habits during the off-seasonmonths has very attractive benefits.Immediately post-race:Your body is screaming for repair after what was likely one of the most intense physical assaults onyour body — ever. What you consume now will be transformed quickly into materials for building battle-proven quadriceps, protein-saturated red blood cells, and everything enzymatic in between. Your body wants to begin rebuilding with a full array of amino acids,glucose molecules, fatty acid chains, and more — all swimming in plenty of water. The clock is ticking, as well!Priority #1: RehydrationOdds are likely that you are more than a couple of pounds lighter after crossing that Ironman finish line. Yes, you did lose fat outthere, but the majority of your weight loss is from the water in your sweat, urine, and respiration. Pump those cells back up! Yourbattered body can’t use depleted, shriveled-up cells to repair itself! Remember that as an athlete, your body consists of a higher-than-average ratio of water due to your relatively high muscle mass. Muscle tissue loves water. Fat tissue repels it. You know you areachieving your hydration goal when you reach your normal body weight, your urine is pale yellow in color, and these conditions continueinto the next day. Another method for ensuring rehydration is to drink about 23 ounces of fluid for each pound of body weight lost(1.5 liters of fluid for each kilogram of body weight lost). Ideally, this fluid intake will occur over the next day or two — rather thanin two or three heroic guzzles — in order to maximize your body’s water retention.Don’t let thirst be your rehydration guide, as that method hasn’t been proven to be a reliable one. Ask your friends for reminders tokeep drinking, if necessary. While water or a sports drink can help you rehydrate, you have additional needs of carbs and proteinabove and beyond what either can offer. The best option is a specially formulated recovery drink. Your sodium and potassium losses(major electrolytes found in sports drinks) will be replaced during meals in most cases. If you are concerned about your levels, addsome salt to your food to maximize fluid retention. So how about a beer? Now’s probably not the best time — but more on that later.In the first 30 minutes after your workout, take advantage of the fact that during this time, your body is many times more capableof absorbing essential building blocks into your tissues. Consuming 10–20 grams of protein and 0.5 grams of carbohydrate per pound(1.1 grams of carbs per kilogram) of body weight is your immediate goal. Recovery-specific drinks are made for this very purpose, asthey have a mixture of protein and carbohydrates that has been demonstrated to speed the recovery process. [4]
  • 5. Post Ironman Nutrition (cont’d)Post-race, after a shower:Priority #2: More carbohydratesYour muscles and liver just had every bit of glycogen (the stored form of glucose) wrung out of them. You will not fully recover untilthis is corrected, since glycogen/glucose are your primary fuel sources for activity. The source of recovery carbohydrate isn’t ascritical as the timing of that intake (as noted above). Repeat that original 0.5 grams of carbohydrate per pound of body weight (or 1.1grams per kilogram of body weight) intake hourly for three hours, or until you resume eating meals.Once you are eating full meals, choose high-carbohydrate foods like breads, potatoes, pastas, or fruits. You have likely built up anintense sweet-fatigue on your taste buds after several hours of eating nothing but gels and sweet drinks, so the savory end of thecarbohydrate spectrum might be more attractive right now.Priority #3: ProteinIf you could see your muscle tissue under a microscope after such an epic event, it would look like a war zone. The once-orderly andtightly-bundled contractile fibers that make up your muscles are splayed everywhere, wildly ravaged, and helplessly leaking cellularfluids. Your body needs raw materials for rebuilding — water and minerals, of course — but most important to the process ofrebuilding are amino acids (protein-building, and rebuilding, blocks). You can speed the resynthesis of those muscle fibers withconsistently smart choices like lean pieces of meat and fish, lower-fat dairy foods, eggs, legumes, or protein drinks.Your protein-rich immune defenses are also in deficit after buffering your body from the assault it’s just been through. Make sure youare giving your immune system the amino ammo it needs to keep up its battle against illness and infection. Since all proteins arederived from just 21 amino acids, over-concern about what protein sources you are eating isn’t necessary. Our bodies actually make 12of them (nonessential). A balanced diet will almost always be more than sufficient in terms of the other 9 essential amino acids.Post-race, back in your kitchen:Priority #4: FatNo, nutrition science hasn’t changed this to #1 yet! Our bodies have a virtually inexhaustible supply of fat, so immediate replenishmentisn’t critical. Resuming regular eating offers plenty of fat to replace the spent muscle triglyceride depots. Follow the familiarAmerican Dietetic Association’s lead and try for 20–35% of your diet as fat. Even more specifically, less than 10% of calories shouldbe saturated fat. Aim for less than 300mg/day of cholesterol, and try to keep trans-fat to a minimum.Is alcohol a priority? Nutritionally, no. Socially, it may be for you. If your celebration ritual includes alcohol, drink responsibly.Hydrate hugely beforehand, and enjoy. Do not drink under mythical beliefs that alcoholic beverages are a rich source of carbohydrateor certain vitamins. That is mostly untrue. so don’t use alcoholic beverages as an element of your recovery plan in place of other, morenutritious choices.Back in the saddle:In the few days following your Ironman, any activity should be designed to be “active recovery,”meant to help expedite the transport of building blocks and wastes throughout your tissues viayour blood circulation. Obviously, this activity should be extremely light: easy swimming, relaxedshort cycling, or walking are all appropriate choices. Just as eating immediately after yourexercise speeds recovery, light activity will get you back in action more quickly. Of course, if youdon’t do either, you will still recover — just more slowly. If your active recovery–only days (or complete days off) concern you vis-à-vis your training regimen, remind yourself that it’s okay to be lazy for a while. The lifestyle you’ve spent years creating won’t suffer from a few days of rest. In fact, time off will help sustain and even bolster that lifestyle. Always remember that it is the recovery time (sleeping, relaxing, eating), not the workout time, that makes you more fit. [5]
  • 6. Post Ironman Nutrition (cont’d)For many, an Ironman marks a transition to an off-season where activity levels will decrease — possibly for months. Obviously, thisrequires an adjustment to your daily eating habits . The most significant change will be a decrease in your total caloric intake. Thelaws of physics don’t exempt Ironman finishers, unfortunately: When calories-in exceed calories-burned, it still equals weight gain.Another reasonable approach is to use your body’s hunger signals. We all possess phenomenal internal gauges that cue our behaviors,but these cues are often overlooked in modern life. A little practice can hone our sensitivity to our body’s fueling needs. Eat when youare hungry, and don’t eat when you’re not. This approach is simple — but not easy. The off-season may be the best time all year to trythis method out.Keep your priorities straight by using intelligent post-Ironman planning to get you back on the front lines as quickly as possible. Thefluids and foods needed for this task will be all around you after your race, you just need to be mindful of your choices. Have funrefilling that calorie deficit! Staying mindful of your choices into the days and months after your race will make your post-Ironmanlife a little lighter — and easier.***************************************************************************************** Nutritious Breakfast Recipes from Ironman.comCOLD CEREAL WITH HOT FRUITFrom Nancy Clarks Sports Nutrition Guidebook. Youll love the combination of hot fruit with cereal and cold milk.Bananas, pears, apples and berries work well.1 cup Life cereal½ cup All-Bran cereal¼ cup low-fat granola½ cup blueberries or other fruit1 cup low-fat milkIn a microwaveable bowl, combine the cereal. Sprinkle with blueberries or other fruit of your choice. Heat in themicrowave for 20 to 40 seconds, until the fruit is warm. Pour the cold milk over the top.BREAKFAST STRATA1 to 2 tbsp olive oil1 lb each of two vegetables or 2 lbs of any of the following vegetable combinations: bell peppers, onions, spinach andtomatoes; mushrooms and onions; corn and asparagus12 eggs1 quart low-fat milksalt and pepper to taste12 slices whole-wheat bread12 oz reduced-fat cheddar cheese or jalapeñocheddar cheeseSauté the vegetables in olive oil. Whisk the eggs and milk. Season with salt and pepper as desired. Spray a 9-inch by 13-inch pan with non-stick cooking spray. Line the bottom with 6 slices of bread. Sprinkle with half the cheese. Pour 1 cup ofthe egg mixture on top. Repeat with bread, vegetables, cheese. Carefully pour the remaining egg mixture over the top.Press down with a spatula. Bake at 325 F about 50 minutes until set. Broil about 3 to 5 minutes until brown and puffy. Letstand 5 to 10 minutes. [6]
  • 7. Treadmill Workouts to Keep Life Interesting!Adapted from The Complete Book of Running for TV TimeWomen, by Claire Kowalchik For a little light entertainment, tune in to your favorite sitcom and, whenever the show is on, run at a moderately- Rather than lying in wait in winter for the day you hard pace. At a commercial break, slow the treadmill to ancan again pound the pavement without ice, snow, cold or easy pace. Run hard again when the program returns.darkness compromising your runs, why not get Repeat the pattern until the show ends. Guaranteed toreacquainted with your gym or at-home fitness break up monotony and keep you off snacks duringequipment? primetime. Total running time: 30:00. In addition to easing you through the wintermonths, treadmilling is useful because pace can be Run to the Rhythmmonitored very precisely; each "lap" of an interval Prepare a CD or tape of your favorite workout songs first.workout will be consistent with the last. And without the You can adjust the suggested length by adding orunexpected encounters associated with road running, removing music; the key is to pick songs with variedtreadmilling allows you to focus on technique. tempos. Then, while running on the treadmill, punch up or slow down the speed to match the song tempos youve To fight the tedium of these indoor workouts, try recorded.mixing things up a bit. Kick off the mix with 10 minutes of easy listening, thenOn the Up and Up insert a five minute interval at a medium pace. An optimalAt zero incline, run for 10 minutes at a comfortable pace. stride rate that minimizes stress and injury risk is one ofSet the incline to 1 percent and run at the same speed for about 180 footfalls per minute; use this as your guide fora minute. Drop back to zero incline and run a minute. medium tempo.Raise it to 2 percent for a minute, then down to zero for a Next, put five minutes of music at a fast tempo, followedminute. Next raise it to 3 percent, then down to 1 by eight minutes at a medium tempo. Go fast again forpercent, then up to 4 percent, then down to 2 percent—all eight minutes worth of music, and finish off the mix withfor a minute each. Then go up to 5 percent and down to 3 10 minutes of slower songs to cool down. Youll find thepercent. up-tempo numbers can help you sustain the faster programmed speeds.Work your way back down from there: four, two, three, Total running time: 46:00.one, two, zero, one, zero. Finish with 10 minutes ofcomfortable running at zero.Total running time: 38:00 (14:00 uphill).The Short CircuitThis workout combines toning exercises with running for COMING IN JANUARYmaximum efficiency and minimal boredom. Warm up for 10minutes at an easy pace. Stop and do 10 or 20 push-ups. WHAT: Head Lamp Runs WHEN: @ 6:30, Tuesday, Wednesday & ThursdayGet back on the treadmill and run at a moderately-hard WHERE: Tuesday @ Championpace for five minutes. Stop and do 30 abdominal crunches. Sports Medicine (downtown) Wednesday @ the Valley YRun for five minutes. Get off and do 20 bicycles. Run for Thursday @ The Gallaghers (north)five minutes. Stop and do another set of push-ups. WHO: You! All paces are welcome. Watch The Tri Forum for details,Run for 10 minutes hard and then cool down with a 10 details, details in December!minute jog.Total running time: 45:00. [7]
  • 8. RR: World Championship 70.3 into the water. At Clearwater, the shallow I had dropped off my bike and gear bagsby Steve Anderson water extends about 100 feet before it is yesterday, so there really wasn’t to much to deep enough to dive in and start swimming. do before the race and since my waveDay 1 We started out with a few practice runs started 75 minutes after the pros I had aAfter taking one last short swim with the and then headed out for about a 1/2 mile long time to wait. Most of the time wasmaster’s swim on Wednesday night, I got swim. Overall I was pleased with the swim spent hanging out with Greg, Natalie andhome and tried to hit the sack. I didn’t get and since the water was relatively flat it Lyara and watching many of the age-to bed to early and the 4 o’clock alarm was really wasnt that different than swimming groupers waves going off in five-minutebrutal. After a quick shower and final in the lakes around Spokane. intervals.packing Natalie, Greg and Lyara showed up We then headed out on our bikes for aat 4:45am to pick me up and we headed to short ride. This was my first ride on P-Dub After a quick warm-up swim, I was in thethe airport. It was still dark and I am since he was shipped off and it went pretty athlete corral and it was time to go. Tryingpretty sure I was still half asleep. Check-in well. I was having a few shifting issues but to take the whole atmosphere in, I talkedwent smoothly and before we knew it we it would be ok for the race. with a few of my fellow athletes to see howwere on the plane and headed to Florida. We followed the ride up with a with they felt. Here is my brief conversation Natalie. Thanks to my awesome teammates with a guy from Rhode Island=>We finally arrived in Florida and were for the goodies and great quotes for the Steve: How’s it going, you feeling ready.welcomed by a nice, sunny sky. The weather bike. It was definitely an inspiration while I Fast Guy: Yep, you?was warm and the beaches looked awesome. was out there sweating my ass off. Steve: Yeah, should be a fun day.After grabbing our luggage, we headed to Steve: Where did you qualify?the bike shop, with the help of Betsy Fast Guy: Rhode Island.(our navigation system), to pick up my Steve: That’s cool.bike and then we were off to dinner. Fast Guy: How about you?When in Florida you do like the Floridians Steve: Lake Stevens, I took a role-downdo, right? So we chose the fine dining slot.establishment, “Eddies.” It just happens Fast Guy: Doesn’t matter, you are here.to be right next to the liquor store and Steve: That’s true.on Tuesday nights, ladies drink for free. Steve: How fast you planning on doing this?That’s my kind of place:) If you get to Fast Guy: 4 hours!!!drunk and fall down you can just head Steve (to self): Holy Shit!! What am I doingnext door to the medical store. Can you here?get a DUI if you are on a scooter? Steve: Well, you have a good chance at being near the top. Day of the RaceDay 2 Fast Guy: That’s the plan. Four ways to know you are in Clearwater,Well this morning came early enough. Once Steve: Good luck. Florida=>again waking up at 4 am, it was time to get Fast Guy: You too. 1. The temperature is 80 degrees inup and start the day. I guess it wasnt 4am Steve (to self): I need more than luck:) November.here, but it was back home. I opened my 2. There is enough carbon fiber to build aneyes to the sun shining and couldnt wait to Back at home I had this brilliant idea of aircraft.see Florida. After eating some breakfast sprinting down the beach and trying to 3. There are age-group athletes that can dowe headed down to go for a swim, a quick enter the water first. Well, that plan was a half-ironman in less than 4 hours.brick workout and get checked in. When I quickly forgotten as soon as I was standing 4. You can PR on your swim by over 4walked out the door just after 8 am I was there looking at some of the greatest minutes and still be 80th out of 92 inshocked on how warm it was. I was athletes in the world and knowing that your age group.beginning to worry about how warm it would getting swambe during the race. I went to bed on Friday night knowing that So, I as I am standing at the starting line, Saturday morning was going to be anAfter meeting up with Eve Nelson, Greg, getting ready to race the biggest race of adventure. Some of the best athletes inNatalie and I headed down to the beach for my life. I am not sure why but I wasn’t the world would be there and of coursemy first ocean swim. The water looks just really nervous. My energy was up and all I little, ol’ me. After getting up at zerolike all the lakes back home, but as soon as wanted to do was give this race my best o’clock once again, we got ready and headedyour face hits, you can instantly taste the effort and not come in last place for my down to Clearwater to get the day started.salt. The swim is a beach start, which age group. really doesn’t sound like thatmeans you have to run down the beach and much fun. [8]
  • 9. World Championships 70.3 (cont’d) I asked him how he was doing since he was pain I experienced in Boise with the side pulling them along and he laughed. It was at stitch but and overall stomachache.The cannon goes off and my race begins. that moment that I passed and my new BFFWe all start wading into the water and we Robert jumped on my wheel. This was the Each time I tried to increase my effort,were off. The first few hundred yards beginning of a long day for Robert looking my stomach felt worse. I SLOWLYwere a bit rough with getting punched a at my ass. Literally, he was on my wheel for watched each mile get slower and slower,few times in the eye, but I was able to get well over the next 15-20 miles. At one until it was a struggle to stay under 12into a good grove and just did my best to point I looked back and there was a pack of minute miles. My body was not ready forkeep the feet in front of me in sight. I was at least 20 if not more than 30 people in a this kind of torture and it showed as Ihoping to hang on as best I could and try to straight line right behind ME. I felt like began to fade and I looked forward tonot be the last one out of the water. Roger on our famous Greenbluff loops. each aid station so I could walk. My quads They were all there content sitting on my and right calf muscles began to cramp andAs I was approaching the beach I just wheel and letting me pull them throughout walking was the only thing that felt good. Ifocused on staying calm and keeping my the race. believe I stopped only 2-3 times betweeneffort steady. I swam until my hand aid stations to walk for just a few second,reached the sand and stood up. I started I really felt strong throughout most of the but it felt like an eternity.running through the water while taking my bike. I knew I was pushing a bit harderwetsuit off. After I was halfway up the than normal because of the people on my I reached the causeway for the final timebeach, I looked at my watch and saw wheel, but at no point did I feel that I was and told myself that I would not walk, no32:50’s and knew that I had a great swim. overexerting myself. I was glad to see that matter what. I am pretty sure I wasMy goal was sub 35:00 and if I was sub Robert and a few other riders actually shuffling slower than a snail, but I did not32:00 that would have been freaking received some time penalties for their walk. The last few miles were pretty brutalawesome. drafting, which helped justify why I rode but I did cross the finish line and received like I did. my world championship medal! This wasI went down the beach, through the definitely not how I wanted my race to go,showers, passed the wetsuit pullers and As we rode back into town, at about mile but with how my training has been, I reallyinto the transition area. At this point I had 45, I started to wish the bike was over. I was not shocked by the results.no idea where I stood, but once I saw T1 had a feeling this would probably happenalmost empty I knew that I was near the since this was as far as I had rode in any Since my training had been nothing shortback of the pack. I quickly grabbed my training rides since my last half Ironman of sub-par, everything that happened inbike and headed out of transition ready for race in July. My legs were beginning to tire this race made complete sense. Evenmy longest ride since July 6th. I heard and my speed dropped dramatically. though this year it wasn’t enough to finishNatalie and Lyara cheering, which was strong, I learned that if I ever want togreat motivation to get going! I finally made my way back over the make it back to an event like this there causeway and into Clearwater Beach to was to be a dedication and desire that goesOne of the negatives about starting in the make my transition to the run. As I beyond just being a triathlete. I reallylast wave of the world championships is dismounted my bike my legs felt pretty don’t know how this race will affect me inthat there is absolutely no one behind you good and I was through T2 pretty quickly. the future but it was definitely a greatand since EVERYONE else is so fast there My first mile was just over 8 minutes and I learning experience.really aren’t too many people in front of felt like I was going slow. I tried to keepyou either. I spent the first hour trying to that pace and my next two miles were in Congratulations to Steve Kramer for achase some people down so I didn’t feel the same ballpark. It was now that I great race in Clearwater, and also to Greg,like I was out there all by myself. wanted to pick the pace up and see if I who had a PR and rocked his race!After one of the first turn-around’s I could reach my goal of 5:10 for the entirebegan to catch some of the waves ahead of race. This is also when the wheels, or legsme and was beginning to join some of the began to fall off. I am not sure exactlypacks of riders. I rode up on the first what happened, but I am sure it was agroup and decided I would do my best to combination of the length of the workout,pass a few and try my best to not draft. a bit of dehydration and the heat. EachAfter passing one group of riders I noticed mile began to get worse and worse. I wishrider number 1249, Robert, was pulling a it would have been my knee because I knewgroup of three girls for the last few miles. I could have ran through the pain, but instead it was my stomach. It wasn’t the [9]
  • 10. 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!• Phaedra Cote - Kids Club Director• Trish Cudney - Social Director• Greg Gallagher - Event 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 Nov./Dec. Calendar Races/Runs: Upcoming Events: • Nov. 23rd: USATF Reg’l Club Family Social: Championship at Plantes Ferry Park Training Opportunities: in Spokane, WA • Friday, December 5th: Riverfront Mon-Wed-Fri @ 8:30- pm, Sat @ 10 Park Ice Palace Private • Nov. 27th: Annual Turkey Trot at Skate Night at 7:00 pm, $3/ 5:30- am: Masters Swim at 7 Manito Park, Spokane, WA @ 9 am Whitworth College, e-mail per person for skate rental. kevinwang@spokanewaves.org. • Nov. 30th: Seattle Marathon, Half Marathon in Seattle, WA Next Membership Meeting: • Dec. 7th: Vegas Marathon in Las • Thursday evenings: Headlamp Run is Vegas, NV • January 21st, 2009 @ 6:30 p.m.: back at the Gallagher’s (619 E. Huron General membership meeting at Drive) at 6:30! Watch the Tri Forum • Dec. 13th: USAFT Nat’l Club location TBA. for details! Championship at Plantes Ferry Park in Spokane, WA • Coming in January: Headlamp Runs downtown & in the valley too! • Dec. 13th : Jingle Bell Run/Walk at • Next Kids Club Meeting: Riverfront Park in Spokane, WA January 25th, 2009 @ the • Sat. and/or Sun. @ time TBA: Probable outside or indoor (BATs) • Dec. 27th: Ski Rodeo: 10K, 5K, 1K Downtown Y tentative time @ 3:00 , bike ride meeting location & time freestyle ski event at Mazama Ski pm, definite time TBA. posted weekly on the Tri-Forum. Trails in Winthrop, WA [10]