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  1. 1. April 2010 Come Bowling with us! Tri Fusion’s Family/ Friends Night at North Bowl is this Friday, April 23rd. More info. on the calendar :) Keeping Fit RR: Snake Weight Loss Two Recipes, While Injured River Tri Wars? , page 11 pages 2-3 page 6 page 8 Pro Power Swimming K.I.S.S., Meter BoD, Training, Sponsors, Advice page 7 Calendar, pages 4-5 pages 9-10 page 12 Ironman Announces U.S. Rule Amendments • Wetsuits cannot measure more than 5 for 2011 Season millimeters thick. New rules to take effect on September 1, 2010 • Wetsuits may be worn in water temperatures up to and including 24.5 degrees Celsius/76.1 degrees Fahrenheit. World Triathlon Corporation (WTC), owners of the Athletes who choose to wear a wetsuit in water Ironman and Ironman 70.3 Series, announces temperatures exceeding 24.5 degrees C /76.1 degrees modifications to several rules and regulations relating to F will not be eligible for awards, including World the swim at U.S. races. Effective September 1, 2010, Championship slots. Wetsuits will be prohibited in which is the start of Ironman's 2011 competition season, water temperatures greater than 28.8 degrees C/84 new rules for apparel and wetsuits will apply at all degrees F. Ironman and 70.3 events in the U.S., including both World Championships. The amendments were made to “Ironman recognizes the importance of showcasing the further standardize rules in the Ironman/70.3 Series competitive element at all events. We believe these and ensure a fair playing field at events around the globe. amendments place more emphasis on performance and function and less on technology, therefore staying true The changes will include the following: with the Ironman spirit,” says Ironman’s Head of Officials, Jimmy Riccitello. • Swimwear and swim apparel must be comprised of 100 percent textile material, such as nylon or lycra, and Ironman's rule changes are consistent with rule changes may not include rubberized material such as adopted by swimming and triathlon’s international polyurethane or neoprene. Swimwear may not cover the governing bodies, FINA and ITU, respectively. neck or extend past the shoulders or knees. Swimwear may contain a zipper. A race kit or trisuit may be worn For more information on the Ironman and 70.3 Series, underneath swimwear. visit For athlete inquiries, email [1]
  2. 2. How to Stay Fit While Injured - Water Running! by Ben Greenfield Many injuries can require low-impact or non-weight bearing exercise to maintain fitness and improve blood flow to the injured area for enhanced healing. Sometimes creative, non-traditional methods are necessary to maintain peak aerobic fitness without causing damage to an injury. Research has shown that non-impact water exercise offers this benefit, and this activity is utilized by quite a few pro triathletes, marathoners, cyclists and swimmers. Non-impact water running requires a few different pieces of equipment: 1) Aquatic Shoes (optional). I wear the AQX Aquatic Training shoe. With strategically placed vents and fins,these shoes allow you to achieve 2-3x the cardiovascular intensity when compared to simply running in your bare feet. Trust me, I also tried wearing an old pair of running shoes and they were soggy, heavy, and very non-fluid. AQX shoes make it so easy to actually get your heart rate up and keep it there, which for me was one of the more frustrating aspects of water jogging before I started wearing them. In bare feet, you have to pump, and pump, and pump the legs at a very high turnover to achieve any type of training effect heart rate. The shoes fix this, and providing resistance, flow impedance, and increased muscular recruitment. 2) Flotation Belt (required). Some pools actually have these available, typically somewhere near to the pull buoys and kick boards. I personally use the Speedo swim belt, which is comfortable and doesn’t leave the little rubbing marks and blisters on my stomach like some of the belts at the pool. A belt is a must, since you must ensure that a part of your torso is above the water or you will spend too much energy attempting to stay afloat. 3.) Tunes. In my opinion, audio is a must, since there’s not much to look at while aqua jogging (although I have been tempted to bring all my aqua jogging gear to a local lake on a sunny day). Here is what I do: -take a small sandwich ziplock bag -drop an mp3 player inside the bag -thread the headphones out the top of the bag -seal the bag -then affix the bag to the side of my head with my goggles strap This homemade solution works pretty well. Another option is an actual underwater mp3 player. A relatively new one on the market, the Nu Technology 2 GB Waterproof MP3 Player is convenient because you can also use it while freestyle swimming, and it doesn’t actually mess with the audio quality like some of the other brands. 4.) Form will be important. The AQX Aquatic Training shoes include a DVD that teaches proper form for regular deep water running, deep water cross-country skiing, and shallow water plyometrics/running drills. Here’s the basics of proper deep-water running form: -Lean forward. -Bring the knees up towards the chest and kick back through full range of motion, exactly as you would when running, but slightly more exaggerated. Imagine you’re running up a steep hill. -Pump the arms vigorously, but leave the fists closed. -Avoid a straight up-and-down posture with a piston like up-and-down movement of the legs. This is more like bicycling, and won’t stimulate the running muscles as much as leaning forward and kicking through the range of motion. -And yes, for those of you wondering, you can jog in a stationary space. However, it is more interesting and beneficial to actually move forward, such as down and back in a lap lane. [2]
  3. 3. Water Running... (cont’d) Finally, let’s look at workouts for water running. Depending on your level of physical activity prior to injury, you should comfortably be able to perform 2-4 water workouts per week. Do not push through pain. Workout 1: Skills This workout offers multiple benefits - it works on running form, intensity, and muscular strength=> - 5 minute warm-up (i.e. 3 laps running) - 1 HARD exaggerated running effort at max capacity for 1 length of the pool, then easy jog back - 1 HARD “heel-to-butt” kick effort for 1 length of the pool, then easy jog back - 1 HARD “high-knees-running” effort (knees come all the way up to chest), then jog back - 1 HARD “cross-country ski” effort (straight legs, straight arms), then jog back - Repeat these HARD efforts as a circuit, going 2, 3, or 4 times through. - Cool-down jog for 5 minutes. Workout 2: Aerobic - This is a steady-state cardiovascular workout. - Warm-up: 10-minute easy jog Main Set=> - 2 minutes straight leg kick; driving from the hip with toes pointed down - 10-minute steady-state run - 2 minutes straight leg kick; driving from the hip with toes pointed down - 10-minute steady-state run - 2 minutes straight leg kick, driving from the hip with toes pointed down - Cool-down: 10-minute easy jog Workout 3: Intervals - This is a hard-easy interval style workout. - Warm-up: 10-minute easy jog Main Set - 5x 20 seconds hard, 40 seconds easy - 4 to 6x 90 seconds hard, 3-minute easy - Cool-down: 10-minute easy jog Workout 4: Pyramid - Warm-up: 10-minute easy jog Main Set=> - 1 minute hard, 1 minute easy - 2 minutes hard, 2 minutes easy - 3 minutes hard, 3 minutes easy - 4 minutes hard, 4 minutes easy - 5 minutes hard - Cool-down: 10-minute easy jog Since water-running is non-impact, if you are pain-free with this type of activity you can perform sessions every day if desired. If water running is 100% pain-free and you want to maintain fitness, find a pool with deep water, get your gear, and begin at least one time per week. [3]
  4. 4. Recently, Chuckie V. joined 4) I swam with GUIDANCE. Obviously I the coaching team at Endurance My Thoughts Are Swimming was extremely privileged that I had Corner and was interviewed about from Chuckie V’s blog some of the best coaches in the world his swimming background. in my corner. After a while I felt that I owed them MY best. His experience is quite unique to be sure, but his 5) I swam without gear. Whereas lessons learned during the many triathletes over-rely on first year of swim training swim gear (or so I feel) I was may be appreciated by taught to learn without it, to pick anyone, in any phase of up on the subtle nuances of the his/her swimming human body moving through experience. The following water. I could (and would) then is an account given by introduce gear as I gained Chuckie V. during his proficiency. The coaches used to interview: say that if I couldn't learn to swim without gear, then I sure as 1) I was analytical to hell wasn't going to learn with it. the point of being anal: It'd take me years to see what ANAL-ytical. The guys at they meant, but thankfully I USA Swimming led me to trusted them before I learned I believe that ALL swimmers are wired as could trust them! such, and that that's what the sport 2) I swam a LOT. I had "enough" fitness required. I basically could not do a on the bike to last a while so instead of 6) I kept things simple. Despite all the single stroke without thinking about was riding all day I swam: double-days, analytics going on inside my head I I was doing; or what EVERY part of me triple-days, dry-land practice. What looked at swimming as little more than was doing. To this day I simply cannot some elite triathletes were swimming in me, a body of water, and a pace clock. turn my brain off when in the water. a week we'd do in a day. Of course, The goal was to decrease my work rate Some people slice through the water in swimming allows for this craziness, and the time it took to get across the a zen-like state; I never got there. whereas running does not (I learned this pool…plain and simple. The clock would (Where are my feet in relationship to the hard way). never lie, whereas I had to learn to the surface? Am I kicking too hard? listen closely to my work rate, to be Hard enough? How is my head position? 3) I swam SLOWLY. Many of us watch sure I knew what it was telling me. Can I breath to both sides equally as our form fall apart as we increase comfortable? Can I lift my head less as our speed and effort. The guys at 7) I kept BALANCED. This was one of I breathe? Why so many bubbles upon USA Swimming assured me I'd never the things the coaches always hand entry? How is my rotation? Am I reach my potential (by now they were preached…"balance, balance, too flat on the water or about to rotate telling me I had "missed my calling"!) balance"! I thought they were nuts. I over on my back? Where are my if I constantly tried to swim my mean, really, how does one balance in elbows?! Are my hands, wrists and hardest. About 80% of the time I water? There were no wheels! What forearms perpendicular to the direction was swimming at 80% of the speed of they really meant was SYMMETRY. I I'm trying to move myself as I pull? which I was capable over a given always wanted to breathe to my left, Etc, etc, etc.) I would learn within a distance. If I could sustain 1:40 per since for years I'd look back for cars week that the only time I could relax 100, I was doing them in 2:00. Quite over my left shoulder as I rode. And my brain in the pool was during non- often I swam with kids a third my so it felt natural to breathe to that freestyle recovery type of swimming. age, even though I could kick their side. My right side was completely Otherwise, it was constant and little arses! "Take that, you little foreign (in fact, the first time I relentless attention to detail. The gang maggots!" (I was very mature.) Their traveled to England for bike racing I at USA Swimming said I had done them parents, seeing a 20-something year- couldn't even turn my head back over proud: "There is no perfect stroke, only old in the lane with their children, my right shoulder, to note if there yours". I took that as a compliment, thought I was "special". might be any cars coming up from until I heard them tell every other behind). swimmer the same damn thing! [4]
  5. 5. Swimming Thoughts (cont’d) With open-water we are dealing with So, with this in mind, at least one constricting wetsuits, currents/waves, weekly session really ought to address It was something the coaches would not pack dynamics (i.e, gaps to be bridged) it... allow for…one-sided breathing. I'm glad and tactics, turn buoys, beach runs now too, as the benefits of bilateral (sometimes), a bike and run to follow(!), For example: breathing are numerous (improved sharks, eels, jellyfish (i.e., fears), and sighting, breathing away from the so on. In the pool there is you and a wall Monday: Recovery from the weekend current or a "splashy" competitor, more on each end of some smooth water, and, (more isolated shoulder-work (i.e., RHYTHMIC, an equal amount of stress if you're lucky, a coach or two who paddles and/or a ankle-restricting placed on each side of the body, etc). cares. band) and lighter "strength work" in the The symmetry and rhythm would pool (3-4K). become everything. *********************************** Wednesday: A sustained aerobic time- 8) I kept MOTIVATED. It was fun to What I might have changed about my trial, up to goal race distance. Warm-up, improve and I loved the fact that very swimming experience, if anything... start the TT, cool-down. It's boring, few people could swim fast; it made me but from what I've seen (and with a want to join their ranks. Moreover, it Other than starting at 4 years old(!), I wide range of athletes), it's VERY was fun to kick Lance Armstrong's ass wouldn't have changed a thing, except effective. at something! (But watch out in Kona perhaps to have inserted some more next year: he'll be a mid-50's guy.) open-water swimming (where possible) Friday: Speed work (turn-over, etc), into the repertoire, and to have and anaerobic/aerobic capacity 9) I was FLEXIBLE, both in terms of included a weekly time-trial effort. (Masters type of swimming!). If not this learning what it took (and in changing speed work, a second power or what I thought it took), as well as in a We make our biggest gains with strength-related workout is ideal. physiological sense. So many world-class SUSTAINED cardiac pressure and all Again, alluding to my very last swimmers are LIMBER and I had an that short "burst" swimming (ala paragraph in the post above, open-water "unfair" advantage of having that from Masters practice) simply cannot replace swimming is as much strength-related day one. longer, harder efforts. as it is anything. We should embrace upper-body isolation. 10) I LOVED the bleached hair and the *********************************** "swimmer's build" (both female and Lastly (for now!), if the athlete is a male). Tips for the 3x/per week swimmer... poor swimmer (in relationship to his or her other activities or in relation to *********************************** I firmly believe that for the three- other competitors), he or she really times-a-week swimmer, one session ought to hire a coach (i.e., form check; Some of what I learned after my ideally ought to be dedicated to this this is IMPERATIVE, as technique is first year… end: a sustained time-trial type of 75-85% of swimming fast) and swim 4-5 effort, close to their goal race days a week. Frequency and consistency 1) It's as hard to teach swimming as it distance/duration. I don't believe that are vital, just as it in with running or is to learn it. Worse yet, we never fully most triathletes are limited by their cycling. learn it. speed (in other words, most of us can go fast for short periods, meaning we Of course, the logistics of getting to 2) It took another few years to realize have the 'speed' within us) but by their the pool or a lake aren't always easy that open-water swimming required a lack of true endurance or stamina (i.e., (like suiting up for a run might be) but different approach than did the capacity to maintain speed). the payoff can be quite lucrative, given becoming a fast pool swimmer. time. One must put in the time and then Stroke rate is VITAL and a nice, long This is what the graphing I mentioned give it time! glide is really only meant for pool above can help to point out...that if our swimming. In pool swimming it is inherent speed (measured over a short better to be slippery than it is to be distance) is okay, but our longer efforts strong (that is if you had to pick one are sub-par, a simple range of tests of the two); in choppy open-water (over a range of distances) will show the need for strength and turnover this. is paramount. [5]
  6. 6. Race Report: Snake River Sprint Triathlon by Ben Greenfield This was the official first race of 2010, and part of my build-up to Wildflower. It was also my first chance to try out how my body feels on the new protocol from Bioletics ( - which is basically based on upping protein intake, decreasing omega 6 fat sources like my all-time favorite peanut butter (you're killing me!), supplementing my body intelligently, particularly with Vitamin D and Magnesium, and based on my metabolic type, doing more interval and intense training as a replacement for "long, slow" volume. The swim for this race took part the day before, and the following day's bike/ run were seeded according to our swim splits. I'm going to attribute a large portion of my swim split to my Blue Seventy Nero speedsuit, but a 5:48 seeded me 4th on the bike. Knowing there would be a downhill/tailwind coming back that would allow me to spin out the legs and maintain a relatively high cadence, I planned to "mash" to the 6 mile turnaround, probably averaging a cadence of around 70. Within a couple miles on the bike, I worked my way up to first, and knew if I could be in that position at the turnaround, it was pretty likely I'd stay that way into T2, since a tailwind would make it pretty tough for anyone to catch me. My transition was fast (Vaseline, Body Glide, or chamois cream in your running shoe soles, works every time!), but since I completely forgot to start my watch and also forgot to get splits at the bike turnaround, I basically ran the first portion of the out-and-back not quite sure how close my pursuers were. At the turnaround, I saw that I had a sizeable lead, but EVERYBODY seems to look faster than you when you're being chased, and somehow my mind is able to convince me that someone is somehow going to be able to out split me by 60 seconds on that last mile - so I kept myself in a relatively uncomfortable zone running back to the finish line. My overall time for this distance was significantly faster than last year (when I got 2nd place) and I was able to win with a 47:27. The only downer for the day was that my wife flatted a couple miles into the bike. She still looks pretty damn hot in her little tri-suit, though. Just gotta replace those Zoot's with some Avia's, dear. This was a great way to start of the 2010 season...afterwards, I popped a few Recoverease and got in a 50 mile prep ride for Wildflower. One last interesting note is that I had a chance to wear the Under Armor mouthpiece during this race, which worked out well because the swim was separate from the bike and run, and I didn't have to eat or drink anything during the event. I think it's a great tool for sprint triathlons like this - although I doubt (due to the eating factor) that I'll use it in a half IM or IM. [6]
  7. 7. K.I.S.S. Periodization At no time in an endurance race do you stop to lift weights. This from Joe Friel’s blog is not racelike at all. So what do you think should happen to weight lifting as the season progresses into the late Base, Build, Periodization really doesn’t need to be as complicated as Peak and Race periods? You do less and less of it. It becomes we make it out to be. Those who are new to endurance sport infrequent. simply need to increase the amount of time they spend training   Becoming more frequent during this same period of time being careful not to make rapid changes which could lead to are workouts that are like your race. So by the time you get to breakdowns from injury or illness. It’s only slightly more the late Build and Peak periods many of your workouts will be complex for experienced and competitive endurance athletes. like mini-races. Now, obviously, you can’t do that every day. You Let me explain. would very quickly become overtrained if you tried to do so. So In my Training Bible books I devote three or four pages you have to have easy days and basic-fitness maintenance days to the theory of periodization. There are entire books written between the racelike workouts. If your A race is a sprint on the subject, so my few pages was quite a shortened version. distance triathlon or a bike criterium you can do a racelike In later sections I discussed application of the periods of workout about once a week in the last few weeks. In fact, you training – Prep, Base, Build, Peak, Race and Transition. I use can do a lot of such races during this time. But if you are these terms not because I want to, but because I have to. If training for an Ironman or a six-hour, mountainous road race everyone did their A-priority race on the same day every year there’s no way you can do that every week. But you can do then I could refer to time using the months of the year. If for portions of the race every week, such as long bike rides and example, everyone’s race is the last weekend in May. I could long runs. For example, I have Ironman triathletes do then talk about how everyone would train in November, abbreviated Ironman races twice in the Build period with December, January, and so on. It would be quite simple and easy several weeks separating them. That’s frequent enough to to understand. But everyone’s A race is not on the same prepare for the specific demands of the race, but not so weekend, so I have to use different terms to refer to time. The frequent as to cause breakdown. So, the frequency of racelike names of the months won’t do. Hence, the period names. workouts depends on the race you are training for.    Another way of explaining periodization is that physical   stress is gradually increased over the course of many weeks. Racelike Workout Intensity Some describe it as a methodical system for gradual physical For the experienced and competitive athlete the key to adaptation that avoids exhaustion. Others think of it as the success is intensity. This does not mean going as fast as you alternation and progression of high and low work loads. It’s also can. It means training at intensities that are appropriate for been referred to as a cyclical system for the practical your A-race goals. For example, if your goal run pace in a application of the principles of training. This could go and on triathlon is seven minutes per mile then the closer you get to and become increasingly vague and complicated. But I believe the race the more time you must spend running at seven-minute periodization can really be boiled down to one simple sentence: pace, especially after a bike ride. By the time of the race, Periodization means that the closer in time you get to the running at that pace should be second nature for you. But in the race, the more like the race your workouts must become. Base period you won’t do much seven-minute-paced running.   If this is all you know about periodization and you adhere You’ll do runs that are much slower and some that are even to it you’ll do fine. Because when it’s all said and done, the most faster. important question is: Are you prepared to race? If you can answer that question affirmatively – which you can if your Racelike Workout Duration workouts have been like the race – then you will have a great Notice in the last paragraph that I did not say the key to race. If you’re not sure then you haven’t made your workouts success for the experienced and competitive athlete is how long enough like the race. It’s that simple. the workouts are. Endurance athletes tend to believe the length   So what does it mean to make your workouts like the of their workouts is what their training should be all about. race? It has to do with three things – how frequently you do That’s the case if you are new to the sport. You’ve got to build racelike workouts, how intense your racelike workouts are and the endurance to finish the race. But once you have a good level how long your racelike workouts are. Let’s take a closer look at of endurance, which you should have after about three years of each of these. serious training, duration is no longer the key to your success.     This is not to say that workout length is unimportant. It’s Racelike Workout Frequency just less important than intensity. Early in the season, In keeping with my simple definition above, early in the especially in the Base period, your workouts will be quite long. year – the Prep and first few weeks of the Base period – your Your longest workouts should be in the last few weeks of Base. training is quite different from your A race. For example, the Then in the Build period there will actually be a slight training outlines in my Training Bible books call for you to do shortening of your longest sessions as the intensity increases. some weight lifting. That will prepare you for the race much better than if you simply did more miles slowly as most self-coached athletes do. [7]
  8. 8. Why am I not Losing Weight? by Bob Seebohar from USA Triathlon Life magazine One of the cardinal rules of racing is to never try anything new in the days leading up to or on the day of a competition. There is no stronger truth to this, especially when it comes to nutrition. You know the scenario: start training again with a possible goal of shedding a few pounds but about a month or so into it, you don’t see the number on the scale budging. In fact, sometimes you may even notice a slight increase in weight. What gives? Shouldn’t the increase in training bring about the added benefit of weight loss? This is a common question that I receive frequently and one that deserves a bit of explanation. This “phenomenon” is really not a mystery and can be prevented with a little know-how. THE SIMPLY TRUTH I am sure the term “calories in versus calories out” is somewhat familiar. While we know this is not necessarily the way to measure effective weight loss, there is a lesson in this phrase as it pertains to training load (volume and intensity). When the volume of training is low, the corresponding “calorie burn” or energy expenditure is also low. This in itself is the main culprit in the weight conundrum. Far too many athletes follow the paradigm of “training to eat,” which means justifying eating more daily calories because they are training. However, this is the complete opposite way of approaching nutrition, as it is not using nutrition to support training. Rather, food is used as a reward to training. Balancing food intake to match energy expenditure, or “eating to train” is the proper method for supplying the body with enough energy to train and also to avoid weight gain. The take-home message here is to use your daily nutrition plan to support your daily training. If you are training less, do not eat as much and vice versa. The quantity of food should be based on energy expenditure changes. The other important contributing factor to this weight phenomenon is the sudden increase in starchy carbohydrates. Nothing against these foods, as they are useful at certain times, but again, if the body does not need the extra calories to support training, the carbohydrates from fruits, vegetables and foods such as nuts and beans will supply your body with enough carbohydrates. Including unnecessary starchy carbohydrates in the daily nutrition plan when they are not needed due to a lower training load will create an inefficiency of using the body’s stores of fat and may foster weight gain. These simple, easy to implement, nutrition steps will help in your quest to become more metabolically efficient, which will help solve the weight gain riddle. They will allow you to use more of your fat stores as energy and create a metabolic shift inside your body where it will learn how and when to use fat. You may even find that you will lose a little body fat at the same time. 1.Adopt a nutritional paradigm shift. As you approach your food selection and preparation, prioritize your meals and snacks. First on your plate should be a source of lean protein and healthy, omega-3 rich fat. Second up is a healthy portion of fruits and/or vegetables. Then, if you have room on the plate (no more than 1/4 of the plate), add a few whole grains and healthier starches if your training load justifies it. Focus on color. Your plate should be oozing with vibrant colors such as green, red, purple, orange and yellow. Limit the browns, light yellows and tans. 2.Follow the 90/10 rule. Stay on track with eating like this 90 percent of the time and allow yourself to “miss” the other 10 percent of the time. Remember, you are human and life happens. Don’t stress out if you have the occasional miss (sweets, alcohol, chips, etc.). Don’t be too overzealous with your food intake if your training volume and intensity do not support it. When your training load is low, combine your nutrients to eat to improve metabolic efficiency. Remember, eat to train, don’t train to eat! [8]
  9. 9. Training with Power Bascially, it's a 20 minute all-out It's really interesting because you by Troy Jacobsen, from USAT website effort at your highest sustainable can see where you are strong (on Training with a power meter is a output. You take your average power hills?) or weak (on the flats?). great way to take the guess work out output in watts for that 20 minute, of 'how hard' or 'how much' you're subtract 5% and that's your I, for example, have a rather doing on the bike. Simply put, a weight 'functional threshold'. This number efficient climbing technique, using the lifter wouldn't do the bench press comes in very handy both for entire pedal stroke so my power without knowing exactly how much retesting purposes (to see if you've numbers are really solid on uphills and weight is on the bar and how many improved) and for setting up your into headwinds. When I'm on the flats sets and reps he or she is aiming to power training zones. Of course, the or going downhill, my power numbers complete... or workload in a given most accurate test is to actually drop due to inefficiency in that workout. compete in a 40k TT (or ride your downward stroke. This is something I In that same vein, a cyclist brains out for 1 hour), but it's now know I need to work on for race produces work in the measurable form unreasonable to go this hard too day. of watts (power) when riding a bike. often. By understanding the relationship The other great thing about between workload and recovery, one In my test several weeks ago, my training with power is that you can can then train at certain intensities in 20 minute result was found to yield compare one day to the next. Since we a progression that will bring about a 332 watts. That number is OK for a all likely have standard routes we training adaptation. Sound confusing? competitive 40 year old, but when you train on, we can record these rides in It's not really, and I'm going to help compare it to 440 watts that several our software and measure one ride to you to understand more by sharing my of the grand Tour contenders are able the next and see where they differ. I power files with you. to generate for up to 20-30 minutes in have one of these rides that I did the mountains in late stages, it really today. I call it my Rancho Time Trial Now that I've turned 40, I'm tends to humble you! That, plus the Loop. The power file from my ride can planning to get back into competition fact that I weigh in at around 170 lbs be seen on the next page, and here's as a masters athlete. With limited at 6 ft tall and most of the guys in the how you interpret it. time to train (sound familiar?!) due to pro peleton are between 140-155 lbs... family, work, travel, etc., I need to which means their power to weight First of all, this is what I consider maximize my workouts each and every ratio is through the roof! Someone at to be a 'tempo' ride, or at an intensity session. Along those same lines, I also a tri-camp in Tucson once asked me just near your AT (anaerobic need to be mindful of avoiding 'how do I climb Mt. Lemmon faster?' threshold). For me, since my test for overtraining (I'm not 25 anymore) and I quickly responded, matter of factly FTP yielded 332 Watts, my injury. It's a good thing I found a and without being politically correct, theoretical power at AT is around 316 qualified coach who can help me in my 'lose some weight.' Of course, it was a Watts (or 332 less 5%). At this level training process. female athlete with a great sense of of intensity, I'm hovering at or around humor who asked me the question, but my threshold which is a key intensity So, after several years of simply I was never able to live it down still to in which to boost your time trial race 'exercising' by doing steady state this day, even though my answer was pace. aerobic work just to stay in shape and factual! in the attempt to avoid the middle age spare tire around the waistline, I Back to training with power. If you started doing some intervals again know your FTP, you can begin to recently. The first step when training develop training plans around that with power is to discover your FTP or number. Every time you turn the 'functional threshold power.' pedals, you create work that is measured by the power meter and is recorded for analysis. [9]
  10. 10. Powerful training (con’td) This strongly illustrates the need for aerodynamic gear and better positioning for all triathletes and time trialists... you go FASTER with less WORK. Once my TT was completed right in the proper power range for the workout (near my AT), I cooled down with my spin back home and then got back to work – after a quick shower, of course. So there you have it! A quality workout in an hour that was right on target based on my current By analyzing the power data, For the entire ride, including the fitness level and capabilities. Next, you'll see first that the entire warm up, cooldown and soft pedaling in my plan is for an aerobic endurance workout took me about 1 hour (lunch between, my average power was 228 ride where I'll average between break workout) with a short warm up watts with a cadence of around 88 200-220 watts for about 1.5 hrs. This followed by a series of five, 20-30 rpms. I covered 20.23 miles and ride will allow for some recovery while second 'pickups' where I maxed out produced work equivalent to 814 kJ also working on my aerobic engine and at just over 900 watts. Then, I spun (kilo joules)... or burned approximately muscular endurance. I'll be careful over to the starting point of my 814 calories during the ride. not to push into that gray zone, so as tempo ride, a rolling 7 mile stretch of to avoid over-training and getting flat road in Oro Valley, Ariz., with some If I select the actual 'tempo' or injured. My next quality day will steady climbs and some fast down effort of around 7.57 miles, we'll likely be in 2-4 days, depending on my hills. It was close to 100 degrees with discover that on this day, I averaged schedule and how I'm feeling both on a slight breeze and I was on my 24.53 mph at an average power output the bike and with my running. Litespeed Vortex road bike, so the of 318 watts and an average cadence goal wasn't speed necessary, but of 93 rpms for a total elapsed time of rather, power and effort. 18:16 minutes. Interestingly, this same workout 2 weeks ago yielded a faster split of just over 25 mph, but a lower average power output. I believe this to be due in part to the fact I rode my Cervelo Sl-SLC with a Zipp 404 rear wheel... a more aerodynamic set up as compared to my Litespeed road bike with standard 32 spoke wheels. [10]
  11. 11. Steak Dinner Without the Steak: in 20 minutes flat! by Judy Doherty adapted from USA Triathlon Life magazine Ingredients: • 1 cup whole mushrooms, washed • 1 bag of frozen organic green beans • 1 salmon steak - 3 ounces • 2 teaspoons of barbecue sauce • 1 Russett, red or Yukon gold potato • olive oil spray • 1/2 teaspoon minced garlic • 1 teaspoon fresh parsley • black pepper to season • balsamic vinegar or glaze Directions: Preheat oven to 450 degrees. Cut the potato into wedges and place on cookie sheet that is lightly sprayed with olive oil. Sprinkle potatoes with minced garlic, fresh parsley and black pepper. Place in oven for 15 minutes and turn over for the last 5 minutes. Potato wedges are done when crispy on the outside, but tender on the inside. Place salmon in baking dish and spread the top with the barbecue sauce. Place the mushrooms in the baking dish as well and bake in the oven for 15 minutes, while the potato wedges are baking. When the potato wedges, salmon and mushrooms have 3 minutes remaining for baking time, microwave the frozen organic green beans until tender (should take 3 minutes). Serve all four menu items together and garnish with drizzled balsamic vinegar or glaze. Enjoy! **************************************************************************************** Peanutty Energy Bars by Amy Harrison, May 2009 adapted from Ingredients: • 1/2 cup (60 g) raw walnuts or almonds, chopped • 1/2 cup (60 g) raw sunflower seed kernels, or pumpkin seeds, or soy nuts • 1/2 cup (80 g) craisins, dried cherries or other dried fruit • 2 cups (160 g) uncooked oatmeal, old-fashioned or instant • 2 cups (50 g) Special K cereal, or another crunchy favorite of yours • 1/2 cup (130 g) organic peanut or almond butter, crunchy or creamy • 1/2 cup (100 g) packed brown sugar • 1/2 cup (120 ml) light corn syrup • 1 teaspoon vanilla • Optional: 1/4 cup milled flax seed AND/OR 1/4 cup mini chocolate chips Directions: Mix together the first six ingredients in a medium bowl. Set aside. Combine peanut butter, brown sugar and corn syrup in a large bowl. Microwave on high for 2 minutes. Add vanilla and stir until blended. Add dry ingredients from medium bowl. Stir until coated. Spoon mixture into an 8-inch square pan coated with non-stick spray. Press down firmly (It helps to spray fingers with nonstick spray). Let stand about 1 hour. Cut into bars. [11]
  12. 12. The Board of Directors, Sponsors and 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 April-May Calendar Races/Runs/Rides/Swims: Upcoming Events: • April 25th: Lilac 15, 25, 50, 66 • Tri Fusion Family Bowling Night=> Training Opportunities: or 100 mile rides @ SFCC, Who: You & your family Spokane, WA • OZ (Northside) Masters swimming: Where: North Bowl, 125 N. Sinto Ave. Tues> @ 6-7:30 pm, Fri. @ 4-5:30 pm • May 1 & 2nd: Avia Wildflower When: Friday, April 23rd & Sun. @ 8-9:30 am. Come join the Long Course, MTB & Olympic Triathlons @ Lake San Antonio, CA Time: 7:00-9:00 PM fun! Cost: $3.25/person for shoes • Throughout the spring => check the • May 2nd: Lilac Bloomsday 12K Tri Forum @ Training for outdoor run race @ Spokane, WA • Tri Fusion Kids Triathlon: Saturday, group rides, and/or runs. June 20, 2010 starting at 9:00 am. • May 2nd: Iron Man St. George @ Cost $20/per child. Check out • Whitworth Masters Swim: on Mon- St. George, UT for more Fri @ 5:30- am. Contact 7 • May 8th: Fiasco in Pasco information Duathlon @ Pasco, WA • May 15th: Windermere 1/2 & Full Next Membership Meeting: Marathon @ Post Falls, ID • May 16th: Wine Capital of Canada • Wednesday, May 19th @ 6:30 p.m.: Sprint and Olympic Tri @ General membership meeting at the Oliver, BC Canada north side Twigs. [12]