TriFusion Newsletter - Sept.'07
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  • 1. ELEVENTH EDITION SEPTEMBER 2007 Come on, Eileen! by T Orr & Katie Hemenway eri Our voices were hoarse from yelling “Come on, Eileen -- You can do it!” It was all about her now...the spectators, This is not about the popular melody by Dexy’s volunteers and participants were focused on her everyMidnight Runners, the one-hit-wonder band. This is about breath and stride. The four of us ran with her for the lastwhat “triathlon” means to each of us and how this sport 200 yards. The determination on her face and the amounttouches and motivates us every day. of pain she was fighting was clearly noticeable. The crowd chanted “Come on Eileen, Come on Eileen!” The energy It started off as a leisure trip to Ironman Canada was incredibly intense and the noise from the crowd wasfor the Hemenways and Orrs. We were there to cheer on booming loud. Eileen did not make the cutoff coming in atour fellow Tri Fusion members, check out the event and sign 17:01:57, but the crowd and announcer welcomed her in as ifup Ed and T for next year’s race. eri she had made it...”Eileen, you are an IRONMAN!” If you were there in Canada, did you wonder what This is why we love this sport. Eileen achieved aor who the red signs posted throughout the Ironman course goal she set for herself long ago. We were so impacted bysaying, “Come on, Eileen” were? You know the ones that her courageous finish that we all cried big tears of joy as shelooked just like our famous Tri Fusion signs from behind. crossed the finish line. Only minutes later, we witnessed the After an early morning start and a very long day of spectacular fireworks display signifying a close to thischeering and spectating, and midnight was starting to amazing event that we will all put in our memory banks. Itbecome reality, we had had enough as spectators for the was a magical experience that caused us to more fullyday. We were exhausted and all of the athletes we came to understand the giant undertaking that just completingwatch were long since done. As we made our way to the car Ironman truly is.to head back to the campground, we noticed a woman in thedistance on the run course making her way slowly toward FEATURES:the finish line. We took a look at our watches and knew it * Race Review: I’m Going to Disneyland .... page 2was going to be close for her. This last athlete had two • Breakfast Recipe Idea..............................page 2miles to run with eighteen minutes until the cutoff. * 7 Studies for Endurance Athletes... pages 3 & 4Immediately, Ed and Dave took off running toward her in * Race Review: Ironman France.. ................page 5the dark. How can this woman do it alone? * Race Review: Ironman Canada..........pages 6 & 7 The Ironman crew allowed the three of them to * Member Info, Calendar, Sponsors.......... page 8make the journey as T and Katie watched from a distance. eri PAGE 8
  • 2. ELEVENTH EDITION SEPTEMBER 2007 Race Review: Disneyland Half Marathon Within the first four miles, runners wind their way by Tim Swanson through the two theme parks, and yes, even at six in the morning there are Disney characters out on the course! Many athletes run with cameras and stop often to get their At six a.m. Monday, pictures taken with their favorites. Then it’s out onto theSeptember 3rd, ten thou- streets of Anaheim, which aren’t terribly picturesque, butsand or more runners there are tons of groups out cheering, from high schooland walkers began the sec- bands and cheerleaders to mariachi bands and the most cubond annual race billed as scouts I have ever seen in one place. At ten miles, athletes“the happi- est race on enter Angels Stadium and run a lap around the field, whereearth.” This is a desti- you get to see yourself on the jumbo-tron screen and hearnation race to be sure and a your name announced over the loudspeaker...pretty cool!ton of fun! The highlight of The finishing stretch takes runners through the downtownthis race is the course, Disney shopping area to the finish line at the Disneylandwhich gives athletes a Hotel.unique op- portunity to runthrough both Disneyland Overall, I would highly recommend this race to alland Disney’s California Adven- athletes, regardless of how fast you run. Race organizersture theme parks (with even some secret “backstage” sec- cater to the slower crowd by keeping the course open attions), as well as taking a lap on the field through the Ana- least three and a half hours and by having awesome supportheim Angels baseball stadium. This isn’t the most competi- on the course well into the late morning. For faster runners,tive race out there; while the course is relatively flat (the it’s a great opportunity to secure a high overall and agebiggest hill is the overpass for I-5), it’s not the fastest group placing. At the end of the day, even if you don’t havecourse either. This is due to lots of tight twists and turns in the best race time ever, it’s okay because hey, you get to gothe three parks. But really, the point of this race is to have to Disneyland!fun. Walnut & Blueberry Bran Pancakes submitted by Natalie Gallagher What you will need:1.5 cups whole milk 3/4 C blueberries 2 T honey1 C instant oats 1/2 C chopped walnuts 1 t salt3/4 C sifted blend of white & whole wheat flours 1/4 C oat bran 2 eggs. beaten1/2 C sugar 1 T baking powderDirections: Pour milk over oats and sift together flour, sugar, baking powder and salt. Lightly stir eggs into oats mixture. Add dryingredients and honey, stirring until combined. When the batter is thoroughly mixed, stir in the blueberries and walnuts. Ladlebatches of the batter onto a preheated greased or nonstick griddle or frying pan and cook until tops are bubbly and edgeslook golden. Turn over and finish cooking the other side. Makes about 10 pancakes. T with non-fat yogurt, and/or fresh blueberries and a dash of powdered sugar! op PAGE 8
  • 3. ELEVENTH EDITION SEPTEMBER 2007 Seven Ground-breaking Studies for Endurance Athletes by Ben Greenfield As a coach and advisor to scores of endurance athletes, I constantly pour through the latest research to find key stud-ies that provide valuable training and lifestyle information for performance success. Here are seven of the latest researchstudies that could directly affect your training and performance. 1) The Effect of Creatine Loading on Weight and T emperature Regulation Creatine has long been recognized as an effective ergogenic aid for both endurance athletes and power athletes andthis study indicated how creatine loading affects “thermoregulation”. It has been suggested that the water gain associatedwith creatine actually enhances the body’s ability to cool, since the body relies on adequate hydration as a cooling mechanism.Conversely, dehydration is associated with greater heat storage and reduced ability to tolerate heat strain. In this study, cre-atine loading consisted of twenty grams/day for six days. Subjects gained an average of 2.86 pounds of intramuscular waterweight when supplementing with creatine. but while sprint performance improved, there was no effect on the body’s coolingmechanism. Is the potential decrease in power:weight ratio caused by the increase in water weight worth the improved per-formance for endurance athletes? In a lean athlete who seriously needs to enhance power and force production, I would arguethat creatine supplementation can be effective. Additionally, certain types of creatine cause less water weight gain with equalimprovements in performance. Look for lipophillic creatine. I use Kreacepts from Millennium Sports. 2) The Effect of Protease Supplementation on Delayed Onset Muscle Soreness Delayed onset muscle soreness is the dull pain that you feel typically 24-48 hours after a training session. It is typicallycaused by muscle fiber micro-tearing, swelling and disruption of muscle fiber “tubes,” inflammation and damage to other intraand extra cellular components of the muscle. Oral enzymes might reduce inflammation by improving return of blood flow fromthe muscle, thus reducing swelling and decreasing production of pain molecules called prostaglandin and elcoasnoids that oc-cur after muscle injury. Protease is one of these enzymes that has been suggested for muscle soreness control. In this study,protease aided in the recovery of strength, but did not decrease perception of pain or blood markers of muscle damage.Therefore, in an athlete who needs to return to activity immediately after a difficult training session, protease may assist withforce production by the sore muscles. 3) Carbohydrate-Protein Gel vs. Carbohydrate Gel It has been proven that consumption of a beverage that contains some amount of protein mixed with carbohydrate can provide better recovery and enhanced performance for endur- ance athletes, when compared with a beverage that contains carbohydrate only. This study examined a similar scenario using gels and endurance cyclists. The carbohydrate-protein ratio was 5:1 in the gel, so if a gel had 100 calories of carbohydrate, it would contain 20 calories of protein. Creatine kinase, a marker of muscle damage, was significantly higher in the carbohydrate-only gel group. In addition, subjects were able to ride 13% longer when training at 75% of maximum (the ride was about two hours long). There is no denying the ergonic bene- fits of protein supplementation “during” a training session. I use a protein-carbohydrate bev- erage supplement called Perpetuem (made by Hammer Nutrition) during my long rides, and will be keeping my eyes open for new protein-carbohydrate gels on the market after the emer- gence of this study. PAGE 8
  • 4. ELEVENTH EDITION SEPTEMBER 2007Seven Ground-breaking... (cont’d) 4) Static Stretching and Hamstring Force Production Previous studies have found that static stretching, which is traditional stretching in which a muscle is held in thestretched position, actually decreases force production of a muscle. This makes sense because a band with greater elasticity,while less prone to tearing, will produce less force. These studies primarily investigated stretching sessions that last 120 sec-onds to one hour. This particular study; however, investigated a stretching session of 30-60 seconds and actually found nonegative effect on muscle force production (in the hamstring). I’d be interested to see the application of such a study in run-ning speed for a 5K or 10K, or cycling for a 40K, rather than a simple seated hamstring contraction. I personally perform staticstretching every day (incorporating primarily yoga exercises), but prior to any race I do not stretch. Instead, I perform dy-namic movements like arm swings, leg swings and kicks, squats and push-ups. These are far more effective at preparing a mus-cle for the rigors of competition when compared to static stretching. 5) Foot Strike Patterns of Elite Runners As most endurance athletes are aware, the trend in running is toward a mid to front foot strike and a forward lean whilerunning - as opposed to a heel strike pattern, which actually applies a braking effect to the body. But no studies (up to thispoint) have investigated runners’ foot strike mechanics during an actual event. In this study, the foot strike mechanics of 415runners, most of them elite international competitors, were filmed during a half-marathon. As you may suspect, the runnerswho displayed a heel strike had increased ground contact time and slower speeds. The more a runner’s foot strike advancedtoward the front of the foot, the less the ground contact time and the faster the run. Interestingly, the fastest runners werealso observed to have inverted (toe in) feet at foot strike. It is not clear whether this inversion is a biomechanical gait adapta-tion, or simply the way that faster runners are genetically built. Regardless, it would be highly beneficial to engage in runningdrills or hire a running coach to teach you how to run with a forward center of gravity and a foot strike closer to the front ofthe shoe. 6) T raining Intensity and Endurance Athlete Performance The purpose of this study was to compare two different training programs for endurance athletes. The first trainingprogram employed 80% of training as low intensity aerobic training that did not exceed the athlete’s anaerobic or lactatethreshold. An additional 12% of the training included intensity at heart rate values close to threshold. In the second trainingprogram, only 65% of the training was at low intensities, with 27% at close to maximum heart rate. After five months, the groupthat spent more time in the low intensity training improved their 10K running performance by 36 seconds more than the higherintensity training group! This study magnifies the importance of an endurance athlete limiting long periods of time spent abovethreshold intensity and instead focusing on a larger amount of aerobic training. This is because the high intensity training re-duces the body’s sensitivity to catecholamines and sympathetic nervous system response and also increases risk for chronicover-stimulation and exhaustive stress. I personally spend very little time training at high intensities, but instead stay belowthreshold for the majority of my training and save the high intensity efforts for the race. If you do not know your lactate oranaerobic threshold, it is one of the most important measurements to ascertain! 7) Hot-Cold Treatments for Muscle Soreness Contrast water therapy has been suggested as a means of controlling the muscle soreness and stiffness, swelling, ten-derness and aching associated with strenuous exercise. In this therapy, an athlete periodically alternates between cold andhot water immersion directly after the exercise bout. This is supposed to cause a “pumping action” as the blood vessels dilateand constrict in response to the temperature alterations. This particular study used 60 seconds of cold water immersion fol-lowed by 120 seconds of hot water immersion, alternating between these two treatments for 15 minutes. The contrast watertherapy was proven to restore strength and power and improve the recovery of functional deficiencies associated with training.Is 15 minutes of hot and cold water immersion truly practical for the endurance athlete? Probably not in most cases. I person-ally stand in the shower for 3-5 minutes after an exercise session and alternate between cold and hot water in 15-30 secondincrements. The cold water can be a shocker, but this is effective! Until next time, train smart. PAGE 8
  • 5. ELEVENTH EDITION SEPTEMBER 2007 Race Review: Ironman France A Day at the Back of the Pack by Keats McGonigal Heart rates ran high as the gun the sweep crew came he offered his sounded and athletes plunged into rear wheel. This resulted in an ex- The lessons of this racethe turquoise waters of the Mediter- tended radio conversation about my have reshaped my perspective. I now ranean Sea initiating Ironman France eligibility to continue while taking know what it is to truly fear cutoff 2007. After the immediate mayhem “outside assistance.” Eventually they times. I now know the feeling of desir-of thrashing bodies the rhythm of the concluded that I was so far behind, it ing to cross the finish line, regardless rotational swim stroke cleared my would not matter. of time. I experienced the community mind. Sighting off one solitary buoy assisting athletes in reaching their straight out to sea made for naviga- Being the very last person in an goals. This new perspective in the tional miscalculations, but thus is Ironman race means you get a motor- race showed me a different side ofswimming in open water off the coast cycle escort. When the driver realized the sport and led me to respect allof Nice. Feelings of joy made me rec- my pace, he went in front and led me athletes pushing themselves to theirognize my heart rate as I looked at my through every intersection pulling limits without thought to overall plac- watch exiting the swim in a PR! This ahead to stop traffic. I pictured my- ing. Racing at the back of the pack excitement led me out onto the bike self leading the race, even though I makes me appreciate all that triath- course with anticipation and high was dead last. lons have to offer, but mostly the hopes. How quickly expectations community of resilient athletes push- change. ing themselves to the limits emotion- Once riding again, some challenges lay ahead of me. The ally as well as physically. T miles into the bike, I veered to wo bike course contained mountainmy left to avoid a swerving cyclist and passes which make Mt. Spokane “thud” went my back wheel as I hit a look like a speed bump and the pothole, like we all do from time to bike cutoff was looming. Never intime. Simultaneously I heard and felt my worst nightmares did the the “whoomp, whoomp, whoomp” of thought of facing bike cutoffmy rear wheel. Stopping to diagnose times occur. I rode hard and the issue, I realized that I had a bro- scared. Coming back into transi- ken spoke. My initial thought was, “I tion at about the time I had need a wrench to straighten this and hoped to finish the race, I cleared get going.” So I flagged down a mo- the cutoff by a mere ten minutes.torcycle to get assistance. I was told someone was coming and to wait The four loop out and back where I was. I waited as no one, an- marathon run seemed to takeother motorcycle, still no one, a third forever as I witnessed masses of and fourth motorcycle, and still no participants crossing the finish help. My emotions ran high and low line. This race had changed in aas I waited. Finally, the race organiz- moment with my expectations ers sent the sweep crew to gather shattered and a new one cre-athletes dropping out. They wanted ated. Now I sought the finish line, to know if I was quitting the race. “I which hours earlier I though I didn’t come all this way to France to might not reach today. I am morequit the race” I responded. A specta- proud of my 13:24 than any other tor standing nearby watched my Ironman because this one I mood changed over time and when fought for the right to FINISH. PAGE 8
  • 6. ELEVENTH EDITION SEPTEMBER 2007 there, I saw Sam Piccicci just a couple should be. After the 11K rolling climb“The Race...Well, of people over from me, making it a up Richter Pass, I started to notice myPart of It” nice beginning to see a familiar face in stomach was cramping, again. I by Roger Thompson such a huge race, especially since this hoped that during the long descent was going to be the largest mass swim down the other side of Richter I could start in Ironman history at about ease up and soft pedal to get some Our trip to Ironman Canada 2800 people. Once the cannon went relief. Nope, wasn’t able to do thatbegan on Tuesday, arriving in the off I took off fast and eventually since there were some severeevening in Penticton to stay until the settled in to focus on my form and headwinds, so I stayed focused andfollowing Monday morning. After made it in from the swim in good time continued on.almost two days of relaxation, taper at 56:17. I think I finished the swim in After I got to about the 60training and vacation, I woke up 44th overall place including pros, so I miles mark, things went fromThursday morning with a bad stomach was anxious to see where I was as an uncomfortable to bad. I startedache. It felt similar to when you spend age grouper. taking in gels and then immediatelya little too long at the bars the night After T1, I took off on my throwing them back up. I knew at thisbefore, where I couldn’t really stand bike and was happy to be on it. I point that I was in a bit of trouble.up straight. noticed my heart rate (HR) was a bit Low on energy, no fuel, cramping As I got closer to race day, high and it normally is after coming stomach, about 50 miles to go with amy stomach cramps lessened, but the out of the water. But I kept a wattage relentless headwind. Not good!distress to my digestive system was that was well below my lactate About now I did see Jessi, Emma,still lingering by Saturday evening. I threshold. So even though my heart Kathi, Kevin, Natalie, Greg andwas still cramping and quite gassy and rate was high, I was maintaining a Jennifer which was nice to see.I began to worry less about the actual wattage that was well below my LT At the aid stations, nothingstomach pain and more about and therefore I should see a drop in sounded even remotely good, so Inutrition absorption. my HR in a short bit. However, as went with the old standby, bananas. I time clicked by, my HR was not Race morning came at 4:30. was able to keep the bananas in and dropping. I decided to trust the wattsAfter Scott and I got ready, I went muster my way up Yellow Lake instead of the HR, which is a prettydown to the race and stood in line to (another major climb) and then aggressive decision, but it seemed likeget my body marked which took way started the descent into Penticton. a good one.too long. Next, I went to my bike and Normally this downhill is a nice, highmade some necessary changes to my I was flying by people, speed descent for about 15K andfueling and added a couple of things catching all but one or two female serves as a good rest beforeto my transition bags. Other than pros before I arrived on Richter Pass, beginning the marathon run. As luckthat, I was ready to go. After putting but I wasn’t sure if this was a good would have it this year, it was onceon my wetsuit, my stomach started sign or not considering they had more a headwind all the way down.cramping so I made one last stop to started 15 minutes before us age Even with my 808 wheels, I was feelingthe bathroom. When I was finished I groupers. I was maintaining the same quite a bit of turbulence, but Iwalked down to a spot that I thought wattage on the climb, staying on top managed to enter the T2 tent in 31stwould be an ideal place in the front to of my nutrition, but my HR was still place including all pros.start the swim. As I was standing not stabilizing where I thought it PAGE 8
  • 7. ELEVENTH EDITION SEPTEMBER 2007Ironman Canada (cont’d) one ever), but even harder to think Throughout the remainder that it might have disappointed her of the day, we were able to watch ourNot too bad really, but when I got off day as well. fellow Tri Fusion friends andmy bike I could hardly stand up. My teammates finish the race, had astomach was so cramped that I I eventually had to do the relaxing dinner out, fellowship withwalked hunched over to my T2 bag “walk of shame” out of the transition friends and family, and the chance toand sat in the tent. It was at that area and out of the race. It’s pretty reflect on all I’d been through andpoint that I needed to evaluate what hard to get outside of the “arena” of learned today. The benefit fromwas going on with me. As I was being the race, because once you are in it racing is that you always gleanaided by a volunteer, while he you pretty much have to come across something from it. No matter whatdumped out all my gear and began the finish line. So, I went to Mike happens, you walk away with a neworganizing it for me, I told him that I Reilly (the voice of Ironman) and he knowledge about yourself. Somethought I was probably done. I asked opened the gate to let me out. I’m good, some bad. It’s what you decidehim if he would get my dry clothes bag was just glad he didn’t say, “Roger to do with that knowledge thatand amongst waiting, I was able to see Thompson, you are NOT an advances you forward, or potentiallyScott Ward and Martin Scates in Ironman!” keeps you from reaching your goals.transition, but that was it. I was Shortly later, I was able tohoping they would all have great So, although this race was hook up with the cheer crew so Iraces (Scott, Martin, Sam, Vicki, not necessarily a success, I learned could go out on the course and cheerKeats, Dori and Mark), but I knew my far more than if I would have PR’d it. on everyone that were still out thererace was at its end. A lot about me and those around me. racing. As we stood at the 22 miles It’s the mental aspect of all this that is After I got my dry clothes mark of the marathon, I found it tough to train. And that is what wasbag I was able to call Jessi. The crew difficult to watch those people who tested for me on that particularwas stuck in traffic but were on their were finishing in the tops of their age Sunday.way back to town from the bike groups come by... the same folks thatcourse. While I was in transit, Emma I was substantially ahead of going I hope you always comecalled and left a message for me on into T2. away from each race you do withmy phone that basically said that she something new learned about hoped I was okay and that my tummy yourself beyond what place or timewas getting better and that you earned. Sometimes you havethey were on their way. It to reach deep and other times it ismade me cry to think that I right there in front of you. Andwould not have the chance often it is the people right there into carry her across the front of you that you learn thefinish line this year. I really most about, like my support crew,did not know how to especially my wife Jessi whoexplain this to her and if I encouraged me to make the rightcould figure that out, decision for my physical self thatwould she understand? It day.was hard enough for me to drop out of a race (first PAGE 8
  • 8. ELEVENTH EDITION SEPTEMBER 2007BOARD OF DIRECTORS A Genuine Thank You to all of Our Generous Sponsors:• Kathi Best - Social September Calendar Director Training Opportunities:• Kevin Best - Vice President North Spokane -- Tuesdays & Thursdays @ 5-6 am: Spin• Kim Ellis - Treasurer Hammer Nutrition class @ OZ North.• Greg Gallagher - Photographer Tuesday evenings: BLTs @ 5:15 & 6:15 pm @ KJW-G’s house. Bike• Natalie Gallagher - Newsletter loop repeats, come for 1, 2, or 3• Ben Greenfield - Website Director loops. Saturdays: Outdoor ride, meeting• Mark Hodgson - Team Event location & time posted weekly on the Director Tri-Forum.• Sam Picicci - Uniform Director Liberty Lake -- Mondays & Wednesdays: Meet @• Jim Powers - Membership Director 5:15 pm: Swims from Sanders’ beach.• Jessi Thompson - Secretary• Roger Thompson - President Races: Sept. 22: Black Diamond Weekend of• Scott Ward - Marketing Director Races, 1/2 Ironman at Enumclaw, WA• Kirk Wood-Gaines - Mentor Sept. 23: Black Diamond Weekend of Director Races, Spring and Olympic Triathlons at Enumclaw, WA Sept. 29: 2007 Livestrong CyclingFrom Competitor Northwest Challenge at Portland, OR Sept 30: Gateway to the Pacificmagazine, on Perspective: Marathon & Festival of Races at Elma, WA “So you think your age Oct. 7: Portland Marathon atgroup is pretty tough... in a 10,000 Portland, ORmeter track race in late May in the Boise Marathon at Boise, IDNetherlands, a Kenyan ran 27:58, Fallen Leaf Run for SIDS at Spokane, WAwhich is 4:29 per mile. Wow! The rest Oct. 13: Ironman Worldof the story: he finished 19th in a field Championship at Kona, HI!!! Best wishes to Ben, Jeff and Roger!of 19, and the first seven finisherslapped him! The winner ran a 26:48, Upcoming Events:which is 4:18 per mile.” Next Member Meeting: TBA. BoD meeting @ 5:30 pm, followed by Written by Craig Snapp General Members @ 6:30 pm.July 2007, p. 8 Greenbluff Pumpkin Patch: Family friendly event at Greenbluff on Sunday, October 21st @ 1 p.m. Tri Fusion Christmas Party: Friday, December 7th at 6:30-10:30 p.m.at the Bozarth Mansion. Get your tickets at a membership meeting starting in September! PAGE 8