Newtrifumay08b

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Triathlon newsletter jam-packed with tips and tricks from http://www.tri-fusion.com, the Pacific Northwest's top triathlon club!

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Newtrifumay08b

  1. 1. May 2008 Registration is OPEN! Sign your kids up for the first annual Tri Fusion Kids’ Triathlon at www.tri- fusion.com/kids BoD, RR: Flying Fat, Sponsors, Wildflower, pages 2 & 3 Calendar, page 6 Enchilada page 8 Lean Eating, Recipe & pages 4 & 5 Congrats, page 7 SWIM LIKE THE SHARK, NOT THE GUPPY ADAPTED FROM NICK WHITE, PRO COACH Pack swimming is a relatively rare occurrence for any right reason. In the middle of the pack, passing one person isn’t going athlete, and it’s difficult to replicate in a pool. Sure, you can swim laps to take you out of the draft. But, if you’re in a long line of swimmers right on someone’s feet or even with their hip, but there’s little that you run the risk of pulling out to the side, slowing down because of compares to being smack in the middle of a few hundred swimmers out the drag, and then losing positions as you fight to get back in line. in open water. So, without much ability to practice, here are some tips The most important time to work hard is right at the beginning of for staying out of trouble: the swim. You’ll burn a lot of energy, but getting into a good position in the pack - near the outside and with a group that swims as fast or • Don’t get pushed around at the start: Where you stage for the swim a little faster than you can. has a lot to do with how crowded you’ll be in the water. Everyone wants to start in the middle of the shoreline to get the shortest • Of course, to get yourself into the sweet spot within your pack of distance to the first buoy, but remember that all those athletes on swimmers, you need the ability to surge in the water, sometimes the sides are going to be converging in towards the middle as soon as several times, and then recover while maintaining a strong pace. The the gun goes off. If you’re not fast enough to get out ahead of them, final few weeks leading up to your event are a good time to work on you’ll end up in the most congested swimming environment you can this because the workouts are relatively short and fit well into most imagine. For my medium-speed swimmers – the ones who are in the athletes’ tapering programs. I like to have my athletes perform the first half of the pack coming out of the water, I actually recommend following workout twice a week in the 3-4 weeks before a goal event. lining up more toward the ends of the shoreline. You’ll be able to catch a draft from the pack, but you’ll have fewer swimmers to one Nick White’s Surge Power Workout: side of you, meaning you’ll have room to move around slow people. Warmup (500 Yards) Yes, you’ll have a little bit farther to swim, but swimming in better Drills (400 Yards total) conditions often leads to faster swim times. 3x50 yards Catch Up 3x50 yards Kick on side arm out w/fins • Protect your face: Getting kicked in the face is one of the biggest 100 yards Sighting Drill risks – and the greatest fears – for triathletes. To reduce the risk try Power Interval Set (1600 Yards) swimming “catch-up” style when you’re in the pack. Catch-up is 8x200 yards (intervals 1-4: Pull w/ paddles; intervals 5-8 Swim normally a stroke drill where you leave one hand extended in front (focus on high elbows and catch)) of you while the other pulls through a complete stroke. When that Sprint Interval Set (900 Yards) hand gets back in front of you, you stroke with the other one. In a 9x100 rotating a 50-yard sprint through the set tight pack environment, it means that one hand is always in front of Interval #1: 50 sprint, 50 race pace your head – like an antenna that will intercept a swimmer’s foot Interval #2: 25 race pace, 50 sprint, 25 race pace before your head does. When you’re in clearer water, you can go Interval #3: 50 race pace, 50 sprint back to a conventional stroke. Repeat 3 times • Think before you surge: Accelerating in the water to pass another Cool Down (150 Yards) athlete takes a lot of energy, so make sure you’re doing it for the Total Yardage: 3550 [1]
  2. 2. How to Get Fat When You Fly calls. These are activities she could She thought cranberry juice was by Ben Greenfield have done at the airport, but she healthy and was making an attempt was able to avoid exercise by not to gain fat too quickly with this performing them at home. choice. However, as it turns Sabotaging your power to weight outs, the cranberry juice was a ratio is a great way to slow yourself Laura did not eat breakfast. This was perfect decision because it will down in a triathlon. Since many an especially good idea, because she rapidly boost her blood sugar, triathletes travel via airplane during shut down the body's natural calorie causing an immediate insulin race season, this is a perfect time to burning process and sent a message release, and sending her body inhibit performance. It is very easy to her brain that caloric restriction directly into fat storage mode. to get fat when you fly. Traveling, was present and fat storage may be Success! especially via airplane, may be one a necessary mode of action. This of the best possible methods for you way, everything she eats the rest of Laura is very hungry now. She to pack a few extra pounds on your the day is more likely to be stored as doesn't realize that the large spike waistline. fat, and she will have a good in insulin caused a quick drop in appetite once beginning travel. blood sugar and sent her appetite Think about it. Not only are you through the roof. Whatever has sedentary for long periods of time in Before leaving for the airport, Laura happened, she knows she is in a the car, shuttle van, airport terminal, double checks her bag to make sure perfect situation to gain fat by airplane and taxi, but you're also she hasn't packed any food from making a dietary decision based on dehydrated (water is completely home. Although she could have put appetite cravings rather than necessary for the fat burning some sugar snap peas in a Ziplock rational choice. She takes one extra process), living off packaged food bag, wrapped an apple in a paper bag of pretzels. The pretzels say products (the body takes any towel to keep in her purse, grabbed low-calorie and fat-free, but the unmetabolized preservatives in another small baggie of almonds for body responds to pretzels the same those packages and stores them as long term energy, and included way as cranberry juice. Laura is glad fat cells), and slightly stressed some mint gum to keep her from she did not pack food for the plane, (cortisol, the body's stress release mindless snacking on the plane, she because otherwise, she would have hormone, triggers fat storage). instead departs with calorie-free been equipped to avoid these fat- luggage. gain decisions, and might have Wow, what a great 1-2-3 combo for instead simply opted for a glass of individuals with lofty fat gain goals! At the airport, while waiting for her sparkling water with a lemon wedge, flight to leave, Laura is very careful to drink with her apple and almonds. As a case study on the success of a to continue avoiding engagement in person trying to get fat while flying, physical activity. She does make Laura is very careful to avoid the let's follow Laura (a real coached sure to purchase a latte, which will "Rule of 1 Hour-1 Minute" on the athlete of mine) from her home to give her 200 calories of nutritionally airplane. This rule clearly dictates her final destination. Laura's name devoid fuel and help to further that you cannot sit for more than 1 has been changed to protect her dehydrate her body, and she does hour on an airplane without identity, but these travel tidbits were sit and read the paper. Although she standing for at least 1 minute and gleaned from Laura's online could have had a cup of green tea performing some form of a simple nutrition log and our e-mail with a tea bag from home and free stretch or exercise, such as an 20 discussion afterwards. cup of hot water from the coffee- shoulder shrugs, 10 toe raises, or 15 shop, with far less caffeine than body weight squats in the lavatory. coffee, and although she could have This is a very good way to keep the read the paper on the plane, where metabolism elevated while traveling, Laura's flight leaves at 10 am. She is she would be forced to sit, and very careful from the time she wakes although she could have performed to the time she drives to the airport some light stretching or calisthenics to avoid any purposeful physical in the empty gate at C9, she is activity, as this will enhance her trying to successfully gain fat, and body's natural metabolic rate for up cannot make these choices without to 24 hours and cause her to burn risking a metabolism boost. more calories every hour she sits on the airplane. Although she could go Finally, Laura is on the plane for the for a brief 20 minute walk or jog, first 3 hour flight to Denver, where perform 5 sets of 20 jumping jacks she has a 1 hour layover, followed while she listens to the morning by a 1.5 hour flight to Phoenix. news, or do a brief 15 minute body While on the plane, Laura asks for weight exercise circuit, she instead cranberry juice. This was a mistake checks her e-mail, checks in online in her fat-gain plan. for her flight, and makes two phone [2]
  3. 3. “Flying Fat” (cont’d) Such an easy choice, in fact, that Here she went to TCBY's frozen she didn't even notice the yogurt for her favorite treat and a dangerous alternative - the small reward for a long day of travel. bag of almonds and raisins for During the course of this time, she sale at the Starbuck's across the might have been able to eat those airport aisle, which would have sugar snap peas to fill her with been paired nicely with a cup of fiber and keep her appetite white tea sprinkled with cinnamon satiated, so it was a good thing and perhaps a banana or apple she didn't bring those along! She from the basket of fresh fruit ordered the "fat-free" cappucino besides the cashier machine. Has flavor, which was the equivalent of she made these observations, she eight additional tablespoons of would have severely hampered her insulin-boosted sugar. fat gain goals. She had peanuts for a topping, In the Denver airport, Laura goes She made sure to take the walking which is a legume known for to the Chinese food vendor. She belt and the escalators to her next containing large amounts of orders a vegetable-chicken bowl gate, avoiding stairs and long afflatoxin, another great way to on whole wheat noodles. This periods of physical activity, gain fat cells. She made sure to bowl begins with whole wheat although this would have been a avoid drinking water with this noodles that have been given a perfect time to walk and make the snack, as she knew her chance to absorb 200 extra phone calls that she made dehydration would severely inhibit calories of vegetable oil, high in while skipping exercise earlier that fat burning. free radicals and fats. The morning. noodles, while appearing to be With the quick drop in blood sugar healthy with the "whole-wheat" The next flight offered a small from the huge insulin release, she label, actually have the same meal. Laura had completely avoid finally arrived at her hotel 45 glycemic index as white bread, logging onto the Internet and minutes later starved and ready meaning that there is no requesting a "diabetic" meal on for a late night snack at the hotel difference in consuming the her flight. Although she isn't restaurant. She ordered a 1400 noodles vs. consuming 10 technically a diabetic, she would calorie chicken-caesar salad and spoonfuls of table sugar. Many have been likely to receive a meal sat back contented to have whole wheat products are like this, with low-glycemic index food and successfully gotten very fat while but Laura still feels slightly guilty healthier vegetable based alter flying. She was very sure not to about the whole wheat noodles, natives, and this would have order her dressing on the side, not because it sounds healthy. disrupted her fat gain while flying. to ask for the chicken grilled The actual food was nasty. It instead of fried, and not to ask the Over the whole wheat noodles are would clearly have helped her gain waiter to leave off the Parmesan piled a 1/4 cup of vegetables (also fat, but she couldn't stomach the cheese, as this would have cut the drenched in the vegetable oil and taste. She had a diet Coke instead, salad calories by 60%. seasoned with MSG), as well as a which was full of artificial 1/4 cup of hormone-infused sweeteners to help boost her Good job Laura! A successful day chicken breast (which will help insulin levels and cause appetite of getting fat while you fly and a infuse synthetic fat-gaining cravings. few miles per hour removed from estrogens into her body). Laura your next bike split. For these and lightly seasons this meal with Finally, Laura arrived in Phoenix, other tips on getting fat, you can high-sodium soy sauce (which will still full of these convenient sign up for a month of nutrition help to raise her blood pressure, a appetite cravings from the diet coaching with Ben Greenfield. good side objective while gaining Coke. She didn't want to spend fat). This was an easy choice for money on expensive food at the Laura's fat gain goals. airport, and waited to eat until catching the shuttle to the rental car terminal, filling out the rental car paperwork, driving 10 miles, and finally stopping at a shopping mall complex. [3]
  4. 4. Lean and Healthy Matt Fitzgerald offers smart substitutions for bad snacks During heavy training for a marathon or triathlon, you, like many athletes, may feel hungry from the moment you wake up until your head hits the pillow at night. Worse, with a jam-packed schedule, those pesky hunger pangs can lure you to stray from your carefully thought-out nutrition plan and toward huge meals and unhealthy snacks. So how do you reconcile the needs of your highly charged metabolism with your commitment to a healthy diet? The answer, it seems, may lie within one word: satiety. Doctors and health scientists use the term satiety to refer to that feeling of satisfaction, or lack of hunger, which every person needs to sustain healthy eating habits. Let's face it: "If you're not craving food and feeling deprived, it's a heck of a lot easier to stay with your eating plan," says nutrition expert Jonny Bowden, Ph.D., C.N.S. The concept of satiety has received a lot of attention lately, thanks to research demonstrating that very few people have the willpower to sustain a diet that leaves them feeling hungry most of the time. Barbara Rolls, Ph.D., a nutritionist at Penn State University, has even called satiety "the missing ingredient in weight management." Fortunately, there are simple eating strategies that--despite your heavy training volume--allow you to keep your hunger in check, get the calories you need and perhaps shed a few extra pounds along the way. How Satiety Works You might say it's all in your head. The feeling of satiety involves a number of natural physiological actions that start in the stomach and ultimately affect the hypothalamus, the appetite center in the brain. The presence of food in the stomach stimulates the release of special proteins in the digestive tract. "Scientists call them appetite-regulatory peptides, but you can think of them as feel-full proteins," says Bowden. The most important of these is cholecystokinin (CCK), which Dr. Mehmet Oz and Dr. Michael Roizen, authors of You: The Owner's Manual, have nicknamed "the craving killer" due to its powerful hunger-squashing effect. The presence of CCK and other feel-full proteins in the stomach initiates a number of actions. First, they close the valve leading from the stomach into the intestine, slowing the digestion of food. Then they travel to the brain, where they attach to specialized receptors. This action tells us to stop eating, and more importantly, causes the extended feeling of fullness. Flip Your Hunger Switch It takes about 20 minutes for the feel-full proteins to become fully active after you begin eating. If you wish to control your appetite and reduce the number of calories you eat, you can make this lag time work to your advantage. The best way, according to experts such as Bowden, is to effectively spoil your appetite by consuming a small appetizer 10 to 20 minutes prior to your main meal. "Eating an appropriate appetizer will cause the CCK level in your gut to spike just as you sit down to eat your meal, so you will feel full faster and eat less," Bowden explains. Your appetizers should contain just enough calories (50 to 100) to stimulate your feel-full proteins. They should also contain the nutrients known to be the most powerful satiety activators. "Research has shown that certain key nutrients are especially potent CCK activators," says Steven Peikin, M.D., professor of medicine at the Robert Wood Johnson Medical School in Camden, New Jersey. High concentrations of the most effective craving killers are found in olive oil, macadamia nut oil, flaxseed oil, almond oil, peanut oil and other healthy cold-pressed oils. Consuming a small amount of foods rich in these oils will activate your appetite-control switch before you begin eating a meal. Other effective hunger squashers include soy and dairy proteins. Soups work especially well as light, filling appetizers. Thanks to the liquid form, broth takes up a lot of space in the stomach, acting as a feel-full protein activator. In one study by Rolls, participants who ate a bowl of soup before a lunch entrée consumed 20 percent fewer total calories than participants who skipped the soup and just had the entrée. Try consuming any of these healthy appetizers before a meal, and take advantage of the resulting fullness by serving yourself smaller portions than you normally do. Don't worry, you won't go hungry! Hunger-Busting Appetizers Three whole-wheat crackers with low-fat cheddar cheese Small spinach salad with olive-oil dressing Three celery or carrot sticks dipped in peanut butter Small bowl of miso soup 8 ounces of nonfat yogurt 1/3 cup edamame (steamed soybeans) [4]
  5. 5. “Lean” (cont’d) Smart Substitutions Research has shown that satiety depends on the volume of food you eat, not the number of calories. So you can make food substitutions that trim calories from your meals and still feel satisfied. Plus, by replacing high-calorie foods with fruits, vegetables and whole grains, you'll maintain a healthier diet. Try these 10 good-for-you substitutions from my book, The Lean Look, co-authored by Paul Goldberg, R.D. Replace a non-vegetable food with a vegetable, or increase a vegetable portion. Example: Substitute a grilled chicken sandwich with a chicken-salad wrap (less bread and meat, more lettuce) and save about 60 calories. Replace a non-fruit food with a fruit, or increase a fruit portion. Example: Substitute an 8-ounce serving of yogurt with a bowl of berries (1⁄2 cup) drizzled with vanilla yogurt and save about 140 calories. Replace a high-calorie beverage with a low-calorie beverage. Example: Replace a Starbuck’s Venti latte with a mug of coffee with half-and-half and sugar and save 250 calories. Replace a fried food with a non-fried food. Example: Substitute breaded, fried chicken strips with grilled chicken strips and save about 140 calories. Replace a high-fat meat with a lean meat. Example: Substitute an 85 percent lean ground-beef hamburger patty with a 95 percent lean ground-beef hamburger patty and save about 60 calories. Replace a high-calorie sauce, condiment or topping with a low-calorie alternative. Example: Substitute a tablespoon of regular mayonnaise with a tablespoon of reduced-fat mayonnaise and save 70 calories. Replace a refined grain with a whole grain. Example: Substitute a cup of cooked regular spaghetti with a cup of cooked whole-wheat pasta and save about 45 calories. Replace a whole-milk dairy food with a reduced-fat dairy food. Example: Substitute a half-cup of whole milk with a half-cup of skim milk in your breakfast cereal and save about 30 calories. Replace a high-calorie dessert with a low-calorie dessert. Example: Substitute a small bowl (1⁄2 cup) of ice cream with a large serving (1 cup) of mixed berries with a heaping tablespoon of low-fat vanilla yogurt drizzled on top and save about 70 calories. Replace a non-organic food with an organic food. Example: Substitute a serving of non-organic Stagg Vegetable Garden Four-Bean Chili with a serving of Walnut Acres Organic Chili and save 60 calories. [5]
  6. 6. Race Review: The Wildflower Triathlons by Kurt Niven After that the course leveled off to flat and rolling for the next 36 miles. At mile 41 you start the two-mile climb called “Nasty Grade.” As the name implies, it is a steep The Wildflower Triathlon Festival was held May 3-4, 2008 climb, especially at this point in the race. Some folks were at Lake San Antonio, California and hosted over 4,000 even reduced to walking their bikes up this climb. You competitors in Long Course (1/2 Ironman), Olympic climb for about a mile and a half and then the road levels Distance, and Mountain Bike off and there is a guy in an Energizer Triathlons. Wildflower is one Bunny costume beating his drum. of the premier triathlons in You think the climb is over at this the country with a reputation point but then you make a right turn as being one of the toughest and start climbing again for another courses around. This half mile. Then there is a big notoriety regularly draws downhill and then rolling terrain to some of the biggest names in the lake followed by a steep descent the sport, and this year was to the transition area. no exception with Chris McCormack (Ironman Hawaii The run course is 40% paved and Champion) and Samantha 60% trail and winds around the lake McGlone (Ironman Hawaii and through the campground where runner-up) competing in the many participants camp for the Long Course race. The race is weekend. The course is best one of the biggest in described as being hilly. You climb a California so it also an “A” race for clubs such as the LA Tri set of stairs exiting T2 and then the course is either up or Club (1500 members) and the San Diego Tri Club. down until the first main hill at mile 4. It was during this first stretch that I encountered another obstacle that you Considering the travel distance, Tri-Fusion made a strong don’t see on many other triathlon courses: a 3-foot long showing with nine members competing that weekend. snake crawled across the dirt trail right in front of me! Not Racing the long course on Saturday were Ben Greenfield, really knowing what else to do in that situation I jumped Sam Picicci, Jeff Blackwell, Steve Rupe, Kurt Niven, Phaedra over the snake and called out “snake” to the runner behind Cote, and Jennifer Shepherd, while Roger Thompson and me. When he saw the snake he called out “rattlesnake” to Laura Ketchum-Duchow did the Olympic race on Sunday. the runner behind him. I’m not a snake expert but it Five of these members achieved top 10 results in their age looked like a gopher snake to me. But a rattlesnake makes groups and two were within the top five overall (see the a better story so I’ll stick with that! Tri-forum for results). Not long after I hopped over the “rattlesnake,” I came to the The weekend’s racing kicked off Saturday morning with the steepest hill of the day which was on a trail through some long course. The transition area was the biggest I’d ever trees. This hill was so steep and long that it reduced seen (besides maybe Ironman) with 1,681 long course almost everyone to a walk. This was also the case for most competitors and many more mountain course competitors of the hills on the course, so if you could keep running, laying out their gear. Walking around the transition area however slowly, you could pass a lot of people. The big hill we saw Haley Cooper from Spokane who was racing as a was followed by a very steep downhill and many more new pro for the Zoot team. We also saw Samantha McGlone climbs until finally it leveled off going through the working her dry-land swim stroke with some stretch cords campground. Then there was a big downhill to a just before the start. It was pretty cool to be racing the turnaround which of course you had to go back up before same course as some of the best athletes in the sport. reaching a level stretch and then finally a big downhill Since the pros started an hour before my start time, we finish to the lake. The temperature during the run was in were able to watch the pros start the swim. The swim the mid-70’s I think, but to my still-frozen Spokane body it course was one loop of a long rectangle with a short dog- felt really hot. leg at the start. Weather was good with calm conditions and a 65 degree water temperature. The race was well-organized and the other competitors were very friendly. The spectators were very enthusiastic The lake sits in a bowl, so coming out of T1 you had to and supportive of racers of all abilities. Due to an injury, climb Beech Hill which is a steep switch-back climb that my wife, Jennifer was on the course a lot longer than most was a bit of a shock to my sea-legs. I was amazed at how and was amazed at the level of support given to slower much dropped gear I saw lying in the road in the beginning competitors all the way to the finish line (although this 5 miles. The road was littered with folded tubular tires, might be because she was wearing LA Tri Club gear from CO2 cartridges, water bottles, gel packets, and the yellow her six month sabbatical at UCLA over the winter). I sponge stoppers from Profile aero drink bottles. You really recommend this race to anyone looking for a good fitness had to pay attention to avoid running over this stuff. One test early in the season. Just be sure to do your hill nice thing about the bike course that I had not seen at any other race was the course organizers marked every pothole training and keep an eye out for snakes! and crack in the road with pink fluorescent paint so they were easy for riders to avoid. [6]
  7. 7. Kim's Kick Butt Enchiladas SPECIFICS: 8 tortillas 1 casserole dish 1 bag mozzarella cheese Oven 350 Serves 4 COMBINE: Cook 3 cups cubed chicken or turkey ½ cup Salsa 1 can cream of chicken soup 1 big handful fresh spinach 1 cup plain yogurt 1 cup low-fat ricotta cheese 1 tsp chili powder (add more if you want some kick) 1 tsp onion powder 1 tsp garlic powder Mix together, put 2 -3 spoonfuls in each tortilla, top with a fair sprinkling of cheese, roll and place in casserole dish. Repeat until tortillas are gone. You really can't go wrong here except if you add too much mix your tortilla will not roll up nicely. (If you're doing smaller portions, this mix freezes great, then just thaw and put in your tortillas to bake.) Bake @ 350 degrees for 30 minutes, covered with foil. Uncover for last five minutes for a crunchier tortilla. Kudos to Ben Greenfield Press release=> Local physiologist awarded as national Personal Trainer of the Year SPOKANE, WA—APRIL 30, 2008— Ben Greenfield, an exercise physiologist, nutritionist and personal trainer at Champions Sports Medicine in Spokane, WA, has been awarded the distinct honor of 2008 Personal Trainer of the Year by the National Strength and Conditioning Association (NSCA). The NSCA is an international nonprofit educational association founded in 1978 for the purpose of developing and presenting information regarding strength training, conditioning, injury prevention, and research findings. A personal training certification by the NSCA is nationally recognized as one of the highest attainable credentials among fitness professionals. Candidates for Personal Trainer of the Year are judged based upon continuing education, credentials, publications, volunteer service, clinic and committee involvement. Greenfield will be honored at the National Conference Awards Reception in Las Vegas, NV, on Friday, July 11, 2008. [7]
  8. 8. The Board of Directors, Sponsors and The Calendar of Upcoming Events... Board of Directors We would like to extend a generous thank you to our • Kathi Best - Social Director truly amazing sponsors! • Kevin Best - Vice President • Kim Ellis - Treasurer • Greg Gallagher - Pool Supervisor • Natalie Gallagher - Newsletter Director • Ben Greenfield - Website Director • Mark Hodgson - Team Event Director • Sam Picicci - Uniform Director • Jim Powers - Membership Director • Jessi Thompson - Secretary • Roger Thompson - President • Scott Ward - Marketing Director • Kirk Wood-Gaines - Mentor Director May/June Calendar Races/Runs: Upcoming Events: Training Opportunities: • May 24: Onion Man Triathlon, in Clinics: Walla Walla, WA Saturday, May 31: Open water swim • Spring Festival of Races in clinic with Ben Greenfield @ 5 North Spokane -- Moses Lake, WA p.m. at Liberty Lake Monday - Friday @ 5:30- am: Masters 7 • May 31: Hawaii Half IM, in Honu, HI Swim at Whitworth College $75/month Next Membership Meeting: • June 1: Boise Half IM, in B oise, ID Tuesday evenings: BLTs @ 5 & 6 @ June 18th, 2008 @ 6:30 p.m.: rotating places around 7-Mile. Watch • Iron Eagle Sprint at EWU, Cheney, WA General membership meeting at the Tri Forum for details! location TBA. Saturdays @ time TBA: Probable outside • June 7: Moses Lake Family bike ride meeting location & time Triathlons, in Moses Lake, WA posted weekly on the Tri-Forum. • June 8: ITU World Championships in Next Tri Fusion Kids Club Sundays @ 8 am: Mornings with Vancouver, BC Meeting: Martin, Planned group swim workout @ • June 15: Blue Lake sprint triathlon Oz North. Starbucks afterwards! Wednesday, July 9th @ Brentwood • June 16: Blue Lake Olympic triathlon, Elementary from 6:15-7:45 p.m. team championships in Fairview, OR [8]

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