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  1. 1. September 2008 Don’t Miss Out! See page 4 for two upcoming events that will excite & entice you! Classified Peak Xterra Important Ad. Cycling & Racing, Announce- & A Recipe, Recipe #2, ments, page 2 pages 8-9 page 4 page 6 A Sorta Looking BoD, Ask the Race Review? Ahead to Sponsors, Experts, page 5 Ironman, Calendar, pages 3-4 page 7 page 10 Smart Hydration for You by the Experts at PowerBar Question: I am a 52 year old Ironman triathlete and my typical weight is 154 pounds. During a 3-hour training session I lose about 5 pounds, despite drinking 3-4 bottles of sport drink, and I feel that my performance suffers. I try to drink more but my stomach feels full. What can I do? PowerBar’s Answer: The first step is to know your hydration zone. You’re able to perform at your best and avoid the adverse health effects of over-hydration and dehydration when you avoid weight gain due to excess fluid intake during exercise, and you lose no more than 2% of your body weight due to fluid loss. At 154 pounds your hydration zone is between 151 to 154 pounds. So, despite your best efforts to hydrate, you are dropping down to 149 pounds by the end of a workout, which exceeds your hydration zone by 2 pounds. This degree of dehydration can cause your performance to suffer. Realizing that it’s a challenge for you to consume fluids at a rate that keeps you in your hydration zone*, the first suggestion is to ensure that you start each workout or competition fully hydrated. Avoid carrying fluid deficits from one exercise session to the next by consuming enough fluids between workouts to return to your usual pre-exercise weight of 154 pounds. You can also train your digestive tract to increase the rate at which it absorbs fluids by gradually increasing your fluid intake per hour during exercise. The time to do this is during training. Since you are dropping below your hydration zone by 2 pounds over a 3-hour training session, you need an additional 32 ounces of fluid over and above what you have been consuming to stay in your hydration zone. However, it is important to gradually work up to that goal. Also, be sure to start re-hydrating early in your training sessions and be disciplined in the volume and frequency of your fluid intake. In addition, make certain that your sport drink is properly mixed and not overly concentrated, is a flavor you like, and is cool in temperature as opposed to ice-cold or room temperature. All of these factors can influence the volume of fluid you consume. Finally, keep a log of your fluid intake during training, as well as your pre- and post-exercise body weight. This type of log can help you track the progress you are making in training your digestive tract to absorb fluid at a faster rate. *To calculate your sweat rate and find recommended hydration requirements go to: NutritionResource/ToolsArticles/SweatRateCalculator.aspx [1]
  2. 2. XTERRA Racing - XTREME Fun You don’t dare let your mind Once I retrieved my bike, which by Mia Bertagnolli wander or take time to admire was a good five feet lower than the beautiful scenery, or even me down the hill, I got back on I have been a triathlete for five drink from a water bottle, all of the saddle, finished the ride and years. Although I love these which can result in an abrupt and started the six mile cross events, I find myself drawn back painful end to the day! country run. Some of the run to my roots in mountain biking. was on trails that reminded me So on our way to Wyoming last of Qualchan, while other parts summer, my family took a quick required scrambling up hillsides detour so that John and I could and over giant rocks. The race participate in the 2007 XTERRA ended back at the reservoir Wild Horse Creek race. Just where participants had the south of Bozeman, Montana, the choice to swim or run to the Gallatin National Forest finish line – I ran. I was elated provided a spectacular venue for to have completed my first this event. XTERRA event and excited to learn that I was second in my At 7 am we jumped into the 55 age group. Okay, there were degree, algae-ridden Hyalite only two of us in my age group Canyon Reservoir, at 7000 feet that day. But it didn’t matter. I in elevation. After surviving the was hooked! lung-bursting 0.68 mile swim, I hopped on my mountain bike and My husband and I have since began a 15 mile, intense ride on completed two other XTERRAs - single track trails and forest one in LaGrande, OR, and the service roads. My heart other in Ogden, UT. They are pounded in my chest as I climbed held at beautiful locations and seemingly endless hills and you get great swag. We even got maneuvered down steep, free lift tickets to Snow Basin technical descents. For those of Ski Resort! XTERRA races are About two hours into the race I you who might be unfamiliar with challenging - they take me over hit a big boulder in the middle of the thrill of mountain bike an hour longer than Olympics, the trail. The next thing I knew racing, the mental challenge are often at high elevation, and I became the poster child for associated with this sport is as require constant mental Newton’s First Law of Motion as palpable as the physical engagement. They vary in I did an endo off my bike and challenge. You have to be distance and technical difficulty. flew down a steep hill! After constantly looking ahead, picking In fact, we had to carry our sliding several feet on my back, the best line and avoiding bikes over a step ladder in I came to an abrupt stop. unexpected surprises that lay in LaGrande and ride down a set of Staring straight up at the your path – like tree branches, stairs in Ogden. This is extreme endless, blue Montana sky, I lay streams, cows and riders who racing at its best. The smile on there thinking, “This is the most can’t make it up the hill and stop my face in the photo says it all. fun I have ever had!” right in your path. To learn more about XTERRA, check out the website at [2]
  3. 3. Ask the Experts: Prevent Injuries What are shin splints and how can I prevent them? Michael Ross, M.D. gives advice on safe training Also known as medial tibial stress syndrome, shin splints are another overuse injury that affects the lower leg. Shin splints Published Tuesday, September 9, 2008 have been cited as the most common cause of leg pain in runners. Pain develops on the medial (inside) of the shin (tibia), I'm a new runner and would like to increase my training usually along the lower two-thirds of the leg. At the onset of mileage, but I've heard this can cause injuries. How can I shin splints, you may feel pain that subsides after the beginning prevent them and what symptoms should I look out for? of exercise, only to recur after the workout. Runners who ramp up their training too quickly are my No. 1 source of patients. Most injuries that occur in running are Shin splints can be caused by factors such as harsh running termed "overuse" injuries, defined as repetitive damage caused surfaces, poorly cushioned footwear and training plans that by increasing training mileage or time without allowing enough rapidly increase mileage. Anatomical variables that predispose time for muscles to heal in between workouts. This type of an athlete to developing shin splints are strong or inflexible calf injury can also occur when running with muscle weaknesses, muscles and excessive pronation (inward roll) of the feet. improperly supported feet or a leg-length discrepancy. Preseason conditioning may be the most effective measure in To prevent overuse injuries, get the right shoes for your feet. prevention, with a focus on building a solid base of flexibility In general, your running shoes need to do two jobs: support your and strength. Pay special attention to flexibility in the feet and maintain alignment. While most shoes can do both, you gastrocnemius and soleus muscles in the calf. Strengthening the may need arch support or custom-made orthotics to help ankle dorsiflexor muscles (the muscles responsible for tilting improve your gait. the foot up at the ankle) will help to balance the muscles on the tibia. Preventing pronation of the feet through the use of arch- With the right shoes and a training routine to strengthen leg supporting insoles can also help. muscles, preventing overuse injuries is easy. The key to success is simple: Allow enough time or recovery. The old adage, "start If you start to develop this painful condition, reduce your low, go slow" applies here. Increase your mileage by no more training mileage and intensity significantly until walking is pain- than 10 percent a week. free. During this period, you can maintain fitness through cross training. If you do ramp up your training too quickly, you risk injuring your bones or tendons. An overuse injury of the bone results in a Running in the deep end of a pool is particularly effective stress fracture. Overuse of the tendons is referred to as because it provides resistance without requiring your shins to endonitis, or tendonopathy. In the early course of bear any weight. Manage the pain with an ice massage. I also tendonopathy, pain may actually reduce with exercise. But as you recommend women take a calcium supplementation of 1,500 mg/ continue to exercise, the damage becomes more than the body day. can repair, and you may feel pain even at rest. After pain is gone, return to training at half the pre-injury There are several things that you should do when you suspect volume and progress in 10 to 15 percent increases. Be sure to you have an overuse injury: stretch, strengthen, and correct anatomical misalignments to 1. Don't ignore it. It's easy to deny you have an injury, prevent shin splints from reoccurring. If pain continues, follow especially when you're working toward a specific goal. up with a physician. Taking care of an overuse injury sooner allows you to miss less training time, not more. Many overuse injuries are I am a triathlete and dread getting on my bike because of insidious; they start as mild pain or pain after running and how sore my neck, wrists and shoulders get after a long progress to injuries that are painful at all times. If you get ride. What can I do to reduce this soreness? beyond the initial phase of pain, it can take a long time to recover from the injury. Neck and back pain are a frequent complaint among cyclists. 2. Rest. You don't have to stop exercising, but you may need to Neck pain is especially common among triathletes who ride in a switch to a form of exercise that doesn't cause pain, such deep aerodynamic tuck. The goal of this position is to make the as cycling, swimming, core strengthening or using the back completely flat, but even with aero bars, not everyone can elliptical trainer. Don't be afraid to take multiple days off easily achieve the proper position. in a row until the pain decreases. 3. See a sports doc. If the pain persists or is severe, see a Please read on about this topic on the following page, page 4 physician to create an appropriate treatment plan. [3]
  4. 4. Ask the Experts... (cont’d) Attaching aero bars to an existing setup is one of the most common mistakes made by beginning triathletes. This position places the hip angle in an extreme bend, and forces the elbows in front of the shoulders, requiring the neck muscles to work especially hard to look ahead. SAVE THE DATES!!! Strengthening the abdominals, lower back, hamstrings and muscles in the back of the shoulder blades should help reduce neck pain. If this fails, find a good sports medicine doctor or physical therapist. You may find the aero position still places too much pressure on your elbows, causing neck pain, and even a regular riding position may place too much pressure on your wrists. In this End of case, you may have to revert to a more upright riding position. Season Party! Raise your handlebars and/or shorten your stem to decrease some of the strain on your arms. Your body weight should be When: Friday, distributed roughly 60 percent over the back wheel and 40 November 21, 2008 percent over the front wheel. Where: Spokane Country Club @ 2010 W. Waikiki Road Don’t Miss Out on Some Family Fun! Time: 7:00 p.m. We are planning our second annual Greenbluff Family Day=> *** Tickets are now on sale, at the September Tri Fusion • Where to meet: Starbucks on meeting, through the Hawthorne & Nevada October Tri Fusion meeting! • When: Sunday, October 19th @ 2:00 p.m. Questions? e-mail Trish at • What to bring: Your family & some money for the corn maze, yummy treats, pumpkin picking & whatever your heart desires! [4]
  5. 5. Tri Not To Screw Yourself by Ben Greenfield I woke up Saturday morning, September 6th, excited to race in the very first triathlon I had ever completed (six years ago) - the Palouse Sprint Triathlon. Ah...the nostalgia! But while driving to the race in Moscow, Idaho, I accidentally “sat” on my way cool TN sunglasses and somehow popped a screw out. Since I didn't want to put out an eye while racing, I simply had to repair those sunglasses! It was that, or waltz into the local 7-11 and pick up a $6 pair of aviators. In retrospect, this may have been a better idea. Anyways, once I arrived at the race, I borrowed one of those microscopic Philips screwdrivers and fixed my sunglasses. For those of you familiar with triathlons, you're always running around transition doing a million things before the race, and I realized after fixing my sunglasses that the tiny screwdriver was nowhere to be found. After searching for nearly ten minutes, I finally found the transition director and told him to keep his eyes open, because I had dropped this teeny-tiny, deathly sharp tiny screwdriver on the ground in transition, and I didn't want someone to puncture a foot or a tire. Those little screwdrivers are pretty damn sharp... ...and then I migrated towards to the race start.... ...but just immediately before the swim, I decided to stop and take one final pee... I pulled down my shorts, and there, cradled inside my bike chamois and directly nestled between where my precious jewels would rest, is a tiny little deathly sharp screwdriver... YIPES! While standing, I couldn't even feel the screwdriver lying there in its happy new home. But just imagine what could have happened when I leapt onto my bike! As soon as that hard bike saddle hit the screwdriver resting in my little pantaloons, there could have been some serious puncture and leakage problems. And they don't make CO2 cartridges for fixing that. Feeling lucky to still be in possession of two of my most cherished assets, I moved on to the race and took first place, with a new course record by over 90 seconds. Maybe I'm onto something. Next time I'm going to use a bigger screwdriver. [5]
  6. 6. Smoothie This! by Kim Montecucco Ingredients: 1/2 lb. spinach (about 4 cups) 1 cup pomegranate juice 1 cup soy milk 1 cup blueberries 1 banana 1 TBSN flax seed oil All you do is blend all the above ingredients together in your blender and enjoy. I dare ya to try this healthy refreshing breakfast or snack smoothie! ***************************************************************************************** City Seeking Bike/Pedestrian Coordinator submitted by Sheena Shadl This article comes from the OUT THERE magazine. The city of Spokane is looking for a bicycle advocate to put on the payroll. I thought we might have some community-minded folks out there that may have the abilities and/or interests needed to help make Spokane a better, safer place to bike/run/walk. On Aug. 11th, the Spokane City Council voted unanimously to fund a bicycle and pedestrian coordinator, officially a "project employee" at the City Planner II level. The position will reportedly pay between $38,000 and $52,000 annually and is funded for the next two years only. The coordinator will work with the Bicycle Advisory Board and city agencies, particularly the Engineering, Streets, and Planning and Public Works Departments to expand and improve the city's bicycling infrastructure. One goal of this position is "Bicycle Friendly Community" recognition from the League of American Bicyclists which will likely require Sport Routes 2010 funding to pay for support and improvements. Job responsibilities include walking and biking the city, reviewing land use plans, shepherding the Master Bike Plan to fruition, grant writing, coordinating between and among City agencies and the public, and education and training, both within the City bureaucracy and among the public. Because the position is unlike anything the City has had, the hiring process must be worked out with the Civil Service, delaying the search until a new job description and civil service test can be developed. [6]
  7. 7. LOOKING AHEAD: Part 1 You should strive to: Spend time making a race plan – Planning Your Ironman Year • Hone your skills in all three disciplines • what are you going to do in the week, • Increase your aerobic capacity and day or hours before your race LifeSport coach Alister Russell efficiency • What heart rate or wattage are you shares some tips for planning! • Get strong (both general and event going to race at specific) • when will you eat and drink The term 'periodization' seems to lead • Get flexible • what will you pack in your special to some confusion in the triathlon world. • Increase your lactate threshold in needs back, if anything A number of articles have suggested each event where appropriate that you move through the training year • Build your strengths, reduce your You should make a written plan for all of going from slower aerobic training in the weaknesses the above. Your plan will change, general preparation ('base') period especially on race day, but a plan that through to faster paced work closer to You should aim to make this phase last changes is better than none the racing season. as long as possible – ‘the longer the base the better your race’. If you are a Divide the race into sections, even This might work if your event is the novice, the majority of your training based on the loops for each leg of the 800m on the track, or possibly even an could be defined as base, as the aim of race. Breaking your day up like this Olympic Distance triathlon. The your training is to develop the endurance makes it a little bit easier to work misconception comes, I believe, from required to keep moving forward for up through – for example a one hour swim, the fact that the original concept of to 17 hours. If you have more followed by three, two-hour bike rides, periodization was developed around experience you will be able to add a four six-mile runs and a two-and-a- power events and so the year was little more intensity to your training to quarter mile run sounds a little easier divided into out-of-season conditioning help develop economy and efficiency, than an Ironman, doesn’t it? and in-season speed and power (event while still working at the high aerobic specific) training. The key phrase here load necessary to achieve success at You should also include mental is 'event-specific' and is what we need Ironman racing. preparation such as visualization. You to bear in mind when considering can visualize how you want to feel on periodization for Ironman. Knowing not only the requirements of race day, how the swim is going to go, the event, but also your own strengths how you are going to feel on the bike at Athletes in sports where speed and and limiters, is key to designing an various stages and how you are going to power are key, use shorter efforts to effective Ironman training program. cope with the inevitable tough sections get faster through the year as the on the run. By developing your racing season approaches. We need to Race specific training: visualization and coping strategies, your consider what is Ironman specific Your race specific training has to whole day will be much successful. training and how should it be planned reflect the distance you will be covering into your training year. The year is on race day, as well as the intensity that Racing over the Ironman distance is not divided into distinct sections and you will be racing at. Get used to moving just a physical challenge, there are a different types of training are planned at race intensity -- remember that your number of other elements of for each section. Each section and type ability to process fuel decreases as the preparation that must be addressed in of training has a purpose related to the intensity of your effort increases. Your the lead up to race day. overall goal of completing your chosen chances of having a successful day are Ironman. dependent on your ability to refuel on To help you pull all the threads the move, making this a key factor to together, you may want to consider General preparation phase: your success. hiring a qualified and experienced coach. During this training phase you should A coach can help take a lot of the endeavor to become the best endurance You also need to be able to rehearse headache out of your preparations and athlete you can be. other aspects of your race, such as allow you to train and race stress free! being able to eat the appropriate amount at the appropriate time and to monitor your intensity. Race specific preparation goes beyond just physical training. [7]
  8. 8. Achieve Peak Cycling Form for Get Reacquainted With Your Shifters Your Last Race of the Season Cycling is a highly repetitive activity with respect to both the pedaling motion and By Jim Rutberg the workouts you perform throughout Triathlete magazine the year. By now, you've probably done more long, sustained time-trial intervals The paradox of late-season racing is than you'd care to remember, and most this: months of long mileage, interval likely you've also settled into a workouts and racing have given you a predictable cadence and gear selection huge aerobic engine and unparalleled for your intervals and endurance rides. endurance, but you're also tired and To regain your kick, break out of these struggling to find the motivation to stay habitual cadences and work on your focused. What you need to do is to inject pedaling agility. In this context, "agility" some snap back into your cycling legs so refers to your ability to change pedaling you can take advantage of your form. speed while maintaining a consistent power output, which is an important part Different parts of your fitness have of keeping your pace high in rolling varying life spans. Generally speaking, terrain, on technical courses and in pack- the higher the power range, the shorter riding situations. its life span. Basic aerobic endurance, which is a pretty low power range (about Of your three weekly cycling workouts, 50 to 75 percent of lactate-threshold the middle one should include variable- power output) sticks around the longest, cadence time-trial intervals. Intensity whereas optimal lactate-threshold power for these efforts should be just below and the ability to repeatedly accelerate your maximum sustainable pace, about 92 above threshold typically only last four to 95 percent of time-trial heart rate or to seven weeks. 85 to 90 percent of time-trial power output. So, as the end of the season approaches, many athletes have plenty of aerobic The unique feature of this workout is endurance but have already seen their that you shift gears every two minutes best high-power performances for the during a continuous 10-minute interval. year. So, how do you put some kick back Start in the gear you would normally use in your cycling for one last big event? for time-trial intervals, and then, two minutes into it, shift down one cog to an Cut Back Your Weekly Mileage easier gear for two minutes. The early fall is a good time to take advantage of your big aerobic base. The Shift back to your normal gear for the work you did earlier in the year enables next two minutes, then down two cogs you to reduce the number of cycling for the following two minutes, and then training sessions to just three rides a finish up the final two minutes in your week and shift their focus almost normal gear again. entirely to regaining your high-end power. For instance, if you normally ride a 53- tooth chain ring in the front and a 15- It may seem strange to go faster by tooth cog in the back (53 x 15), your doing less, but your cycling workouts are gearing might look something like this: going to be strenuous, and with a season's worth of fatigue also setting in, 0 to 2 minutes: 53 x 15 few athletes have the emotional or 2 to 4 minutes: 53 x 17 physical energy left to maintain both 4 to 6 minutes: 53 x 15 high volume and high intensity. 6 to 8 minutes: 53 x 19 8 to 10 minutes: 53 x 15 [8]
  9. 9. NO-BAKE Achieve Peak Cycling Form... The basic idea of Over/Under is to PROTEIN BARS (cont’d) alternate between a sustainable pace under lactate threshold and an If you want to make this a protein bar, Perform three intervals, taking 10 unsustainable pace over it during each simply add 2 cups of protein powder minutes of easy-spinning recovery after interval. You should complete three 10- and add an extra 1/2 cup of honey. each. During each effort, your goal is to minute intervals in a workout, and the This is a good bar for straight after an maintain a consistent pace (or power first three minutes should be completed intense workout, but it tastes like a output if you're using a power meter) at 92 to 95 percent of time-trial heart dessert! even as you shift gears. rate or 85 to 90 percent of time-trial power output. Ingredients=> Heart rate may not be a great indicator * 1 cup natural-style peanut butter of intensity for these intervals, as it For the next two minutes, ride as quickly * 1 cup honey responds to changes in cadence and may as you can, and then settle back to your * 3 cups dry uncooked old-fashioned fluctuate widely as you pedal faster and original intensity level for another three oatmeal slower. As a result, athletes training with minutes. Finish the interval with another a heart-rate monitor will need to pay two minutes as hard as you can go. These Directions=> more attention to maintaining a intervals are very hard, so take 12 to 15 1. Combine peanut butter and honey consistent pace. minutes of recovery after each. in a large nonstick pot and warm up over a low heat until runny and Learn to Surge By incorporating these workouts into mixed. One of the most important aspects of just one three-week training block, cycling performance that tends to followed by a taper or recovery week, 2. Mix in the oatmeal (and protein disappear late in the season is the ability you will see significant improvements in powder if using). to initiate or cope with repeated surges your cycling performance. End the season in pace and power output. on a high note, with a ripping 3. You don't want to cook it, just heat performance on the bike, and you'll have it up enough to stir everything You may, for instance, find you have one a great memory to see you through the together nicely. speed right now, and it might be a pretty dark and dull days of indoor training this fast one because of all the training winter! 4. Press into a 9x9-inch pan. you've done, but you lack the ability to accelerate or power up short hills. You 5. Let cool, then cut into 16 equal can get this ability back in just a few bars. weeks by incorporating Over/Under intervals into your first and third ride 6. Wrap each bar in foil and store in each week. plastic bags. - No need to refrigerate as the ingredients are natural. Nutrition Facts=> Serving Size 1 bars 52g Recipe makes 16 bars Calories 217 Total Fat 9.1g 13% Total Carbohydrate 30.8g 10% Dietary Fiber 2.5g 10% Sugars 19.1g Protein 6.5g 13% [9]
  10. 10. 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! • Phaedra Cote - Kids Club Director • Trish Cudney - Social Director • Greg Gallagher - Event Director • Natalie Gallagher - Newsletter Director • Ben Greenfield - Website Director • Mark Hodgson - Mentor Director • Jim Powers - Vice President • Tim Swanson - Treasurer • Jessi Thompson - Secretary • Roger Thompson - President August/Sept. Calendar Races/Runs: Upcoming Events: • Sept. 20: USAT Age Group National Clinics: Championship at Portland, OR Training Opportunities: Wednesday, Sept. 24th: Off-season • Sept. 21: Kirkland Spring Tri & Nutrition Clinic at Champion Mon-Wed-Fri @ 8:30- pm, Sat @ 10 Duathlon at Kirkland, WA 5:30- am: Masters Swim at 7 Sports @ 6:30-8:00 pm! Whitworth College, e-mail • Sept. 27: Endurance Duathlon Festival $10/Tri Fusion Members at Pocatello, ID $15/Non-Members Tuesday evenings: BLTs @ 5 & 6 @ • Oct. 4: Colbert Autumn Classic 1/2 rotating places around 7-Mile. Watch Marathon at Colbert, WA Next Membership Meeting: the Tri Forum for details! • Also Oct. 4: Leavenworth Marathon & October 15th, 2008 @ 6:30 p.m.: Saturdays @ time TBA: Probable outside 1/2 Marathon at Leavenworth, WA General membership meeting at bike ride meeting location & time • Oct. 11: Ironman World Championship location TBA. posted weekly on the Tri-Forum. in Kona, HI Next Tri Fusion Kids Club Meeting: Mon. & Wed. evenings @ 5:30: Open • Oct. 12: Spokane Marathon, 1/2 water swim, starts at the Liberty Lake Marathon and 5 Miler at Spokane, Wednesday, October 9th @ Village Beach. Always a variety of WA Brentwood Elementary from swimming levels, so please feel welcome 6:15-7:45 p.m. to join the fun! [10]