TriFusion Newsletter - Jan.'11


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TriFusion Newsletter - Jan.'11

  1. 1. Skate Ski lessons January 2011 January 2011 January 2011 January 2011 provided by Fitness Finatics Jan. 29th - Mt. Spokane Case for Bloomsday Swimming History 5 ways to Pg. 8-9 Fueling for Pg. 4 Off Season Fitness Goal Cold Weather Cycling Guide Pg. 7 Pg. 2-3 Pg. 5-6 Eating Habits BOD, spon- THAI Pg. 10 PLEASE WELCOME OUR SPECIAL sors, Calendar CHILI GUEST, DON KARDONG. FOUNDER OF BLOOMSDAY Pg 12 Pg. 11 WONDER HOW YOU CAN BE MORE INVOLVED IN THE CLUB??!!Tri Fusion is looking for a member to step-up and volunteer to be in charge of the Swag Bags for new members. These are the bags that new membersget that have their Tri Fusion hat/visor, socks, sticker, waterbottle, etc. The person who is willing to do this job needs to be someone who comes tomost of the member meetings (or can get the bags there with someone else in your absence). It involves some assembly, but mostly keeping track ofour supply and placing orders for additional products when needed. If youre willing or interested, please contact Ali Stitt with or after the meeting.We are also looking for a member to step-up and volunteer to be in charge of the Name Tags for meetings. Will need to make new name tags for newmembers, guest of members, and guest speakers for every monthly meeting. This person who is willing to do the job needs to be at all meetings, orable to get the Name Tags to all meetings, if absent. It involves some minor computer/printing skills and maintaining supplies. It takes little time to dousually the day or day of the meeting. If you are interested, please contact : and /or contact Jessi Thompson.A HUGE thank you to Ali Stitt, who has done swag bags for the last couple of years. She is now stepping up to be even more involved as a board mem-ber, so is looking for someone to take over her previous "job" with the club. And a HUGE thank you to Sheena Enslow, who has done a wonderful jobfor the last couple of years with the Name Tags , but is sadly leaving the club to focus on other interest, so we need someone to step up to take herrole..We will miss you Sheena, and thank you for everything! 1
  2. 2. FUELING FOR COLD WEATHER… This increased metabolism stemsSome athletes embrace winters chill as a welcome change primarily fromfrom exercising in summers heat. But others complain about energy releasedhating cold weather. during digestion. Hence, eating notIf thats your stance, remember that exercising with proper only provides fuelnutrition (and layers of dry clothing) offers the opportunity but also increasesto chase away the chills. After all, an aerobic workout can heat productionincrease your metabolism by 7-10 times above the resting (warmth).level. This means that if you were to exercise hard for anhour and dissipate no heat, you could raise your body tem- Do I burn moreperature from 98.6 to 140 degrees F. (Youd cook yourself in calories when I exercise in the cold?the process!) Cold weather itself does not increase calorie needs. YouIn the summer, your body sweats heavily to dissipate this dont burn extra calories unless your body temperature dropsheat. But in the winter, the warmth helps you survive in a and you start to shiver. (And remember: The weather cancold environment. Runners can enjoy a tropical environment actually be tropical inside your exercise outfit.) Your bodyin their running suit within minutes of starting exercise. Be- does use a considerable amount of energy to warm and hu-cause food provides the fuel needed to generate this heat, the midify the air you breathe when you exercise in the cold.right sports diet is particularly important for skiers, skaters,runners and other athletes who are exposed to extreme cold. For example, if you were to burn 600 calories while cross- country skiing for an hour in 0-degree F weather, you mayThis article addresses some common questions and concerns use about 23 percent of those calories to warm the inspiredabout winter and nutrition and offers tips to help you enjoy air. In summer, you would have dissipated this heat viathe season. sweat. In winter, you sweat less.For safetys sake, winter athletes should always carry with If you are wearing a lot of winter gear, you will burn a fewthem some source of fuel in case of an unexpected slip on the more calories to carry the extra weight of layers of clothes,ice or other incident that leaves them static in a frigid envi- or skis, boots, heavy parka, snow shoes, etc. The Army al-ronment. Winter campers, for example, commonly keep a lows 10 percent more calories for the heavily clad troopssupply of dried fruit, chocolate or cookies near by for fuel if who exercise in the cold. But the weight of extra clothingthey wake up cold in the middle of the night. You want to on, lets say, winter runners, is generally minimal.have an emergency energy bar tucked in your pocket, just incase. Why do I find myself shivering when I get cold?Why do I feel hungrier in the winter than in the Shivering is involuntary muscle tensing that generates heatsummer? and offers a warming effect. When you first become slightly chilled (such as when watching a football game outdoors),A drop in body temperature stimulates the appetite and you youll find yourself doing an isometric type of muscle tensingexperience hunger. Hence, if you become chilled during that can increase your metabolic rate two to four times.winter exercise (or when swimming at any time of year, forthat matter), youll likely find yourself searching for food. As you get further chilled, youll find yourself hopping from foot to foot and jump you become so cold that you start to shiver, these vigorous muscular contractionsEating "stokes the furnace," generates heat, and helps warmyour body. Foods overall warming effect is known as ther-mogenesis (that is, "heat making"). Thirty to 60 minutes af- Such intense shivering quickly depletes your muscle glycogenter you eat, your body generates about 10 percent more heat stores and drains your energy. This is when youll be gladthan when you have an empty stomach. you have some emergency food in your pocket! 2
  3. 3. FUELING FOR COLD WEATHER… CONT. Instead of playing tennis, they are eating mindlessly in front of the TV. For others, the change of seasons has a marked affectWhats a big nutritional mistake winter athletes upon their mood (known as seasonal affective disorder, ormake? SAD). Changes in brain chemicals increase carbohydrate crav- ings and the desire to eat more.Failing to drink enough fluids is a major problem among win-ter athletes--hockey players, skiers, runners and winter hikers Holiday temptations also contribute to weight gain. A studyalike. Cold blunts the thirst mechanism; youll feel less thirstyof 195 people indicates they gained on average 0.8 pounds indespite significant sweat loss (if you overdress), to say nothingthe six weeks between Thanksgiving and New Years. Over-of respiratory fluid loss. weight and obese people gained even more, with about 14 percent of the group gaining more than 5 pounds. The prob-That is, winter athletes need to consciously consume fluids to lem is, very few of the subjects lost those holiday pounds.replace the water that gets lost via breathing. When you Hence, yearly holiday weight gain--thats 8 pounds in 10 yearsbreathe in cold, dry air, your body warms and humidifies that --becomes a major contributor to Americas obesity problem.air. As you exhale, you lose significant amounts of water. One weight-management solution is to stay active in the win-Some winter athletes purposefully skimp on fluids because ter. By investing in proper clothing, youll be able to stayurinating can be problematic--too much hassle to shed layers warm from head to toe. Youll benefit from not only beingof clothing (ski suit, hockey gear, snow pants, etc.) Yet, dehy- able to enjoy exercise but also from sunlight--a good way todration hurts performance and is one cause of failed moun- battle winter depression (and attempts to cheer yourself uptaineering adventures. with food).Whats best to eat to warm myself up? Winter exercise is an asset for managing health, weight and the winter blues. The tricks are to dress right, fuel well, pre-If you become chilled by the winter weather, as can easily vent dehydration--and youll stay warm!happen if you: Nancy Clark, MS RD offers nutrition consultations to casual exercis-• Wear sweaty, wet clothing that drains body heat ers and competitive athletes at her private practice located at Health-• Fail to wear a hat (30 to 40 percent of body heat can get works, the premier fitness center in Chestnut Hill MA (617-383- lost through the head) 6100). Her best selling "Sports Nutrition Guidebook," 3rd Edition ($23) and her "Food Guide for Marathoners: Tips for Everyday• Drink icy water (from a water bottle kept on your bike or Champions" ($20) are available via outside pocket of your backpack when winter hiking)The best way to warm yourself up is to consume warm carbo- This article originally appeared on—hydrates--hot cocoa, mulled cider, steaming soup, as well asoatmeal, chili, or pasta. The warm food, added to the ther- your source for event information, training plans,mogenic effect of eating, contributes to rapid recovery. expert advice, and everything you need to connect with the sport you love.In comparison, cold foods and fluids chill your body. Researchsubjects who ate a big bowl of ice cream in five minutes expe-rienced a drop in fingertip temperature of 2 degrees F in thefirst five minutes, 5 degrees in 15 minutes.In summer, this cooling effect is desirable, but in winter, hotfoods are the better way to warm yourself. Bring out the ther-mos of soup!Why do I gain weight in the winter?Some people eat more because they are bored and less active. 3
  4. 4. May 1, 2011 Registration Open BLOOMSDAY HISTORYThe Lilac Bloomsday Run was born during the running boom that swept the nation in the late 1970s. Local runner Don Kardong, whomoved to Spokane in 1974, competed in several national class road races before and after his participation in the 1976 Olympic marathon,and in the fall of 1976 he suggested to a local reporter that Spokane should have a downtown run of its own. The suggestion made its wayinto the newspaper’s headlines.Spokane was enjoying renewed interest in its downtown area after hosting the 1974 World’s Fair (Expo ‘74), and a fun run that took ad-vantage of the newly renovated downtown and Riverfront Park seemed a natural fit. Spokane Mayor David Rodgers encouraged Kardongto pursue the idea, the local Jaycees adopted it as a project, and Medical Service Corporation (now Premera) joined as the event’s majorsponser, supplying financial support and organized expertise.At 1:30pm, on May 1, 1977, over a thousand runners participated in the inaugural Bloomsday Run, which was billed “Run with the Starts”in posters announcing the event. Olympic gold and silver medalist Frank Shorter crossed the line first, followed by Hern Atkins of Seattleand founder Kardong.The success of the first year’s race led to an even greater turnout in 1978. Publicity generated by a sanctioning dispute with local AAUofficials also helped the race expand to over 5,000 runners. By its second year, Bloomsday was already enormous by any standard, and avictory by Boston’s Bill Rodgers helped spread the event’s national reputation.In subsequent years the Bloomsday field continued to grow, reaching 57,300 in 1988 before leveling off for two years. In 1991, Blooms-day took another jump to 60,104, and in 1996 the event reached its all-time hight of 61,298.During years of explosive growth, volunteers helped devise systems to deal with bottlenecks at registration, the finish area, T-shirt distri-bution, and throughout the process. Those systems have allowed Bloomsday’s size to increase without compromising the experience: eachrunner receives a postcard with time, place and finish position; T-shirts are given only to finishers; and every finisher is listed in the Souve-nir Results Booklet distributed on Tuesday following the race.Bloomsday volunteers pride themselves on producing a safe, exciting and enjoyable experience for all. That goal led to major changes forthe 2006 race, when the finish line was moved to the north end of the Monroe Street Bridge and a new timing system using transponderchips was implemented. The chips allowed all participants to start on Riverside Avenue and to be recorded based on “net” time from startto finish.During its history, the Lilac Bloomsday Run has added prize money for top runners (1982) and wheelchair racers, and the event consist-ently attracts the world’s top competitors. Bloomsday has been a member of the ARRA and PRRO Circuits of major U.S. running events,and in 1996 Bloomsday hosted the first PRRO World Road Running Championships. Over the years the race has been featured in Run-ner’s World and The Runner magazines, as well as on television on ESPN, Fox Sports Northwest, and the Outdoor Life Network.Bloomsday impacts Spokane area youngsters as much as adults. The “Fit for Bloomsday” program, which was instituted in 1987, encour-ages fitness among nearly 6,000 participating elementary students each year. The Lilac Bloomsday Association has also provided 30 airlinetickets each fall since 1993 for top high school cross country runners to attend the Footlocker Western Regional Cross Country Champi-onships in California.After more than three decades, Bloomsday has worked its way into the fabric of life in the Inland Northwest. For most residents, it’s im-possible to imagine spring in Spokane without Bloomsday. 4
  5. 5. OFF SEASON CYCLING GUIDE... his means of transportation. To this day I think he has one of the smooth- est pedal strokes around. How to Modify your Training Colder weather can make it tougher to get your body going and focus. Know your tolerance level. Higher intensity will mean fewer layers since your body will heat up more. Lower intensity, more layers. Also, peel off a jacket after your warm-up and then put it back on during your cooldown. Shorten your training time so you don’t end up with hypo- thermia or frostbite. You should initially feel cold when you go out; allow the training to help warm up your body. This way you avoid overheating and sweating which can chill your body later. Hydration and NutritionOffseason and winter cycling can be a really tough time for triathletes.Athletes are coming off training hard and trying to find ways to stay fit. Be sure to properly hydrate even when it is cold outside. Athletes oftenThe shorter days and winter months can appear very challenging depend- forget to drink because they don’t see the sweat dripping off them, buting on where you live. But rather than looking at it as less time to train they are still perspiring. Dehydration when it is cold can be even morethe usual way, think of it as a great chance to try some new methods. serious. Your body is trying to stay warm and burning calories.Below are some FUN and DIFFERENT ways to train and possibly findinga new second sport! Be prepared by keeping an eye on the weather forecast on the days you are heading outside. If it is going to be a super windy and cold day, stayMountain biking indoors. Avoid icy days. Don’t forget the sun block, especially if you are riding in the snow on super sunny days.Whether it be on the local trail, fire road, in-city for an urban assault orin the snow, mountain biking is a great way to improve your bike han- Riding your mountain bike the snowdling skills, power and pedaling efficiency. It is very challenging, but thelearning curve is steep. Warning: you have to be willing to fall especially Wide tires with widely separated knobs work best on snow. Lower pres-in the beginning, but the fun is well worth it. I always look forward to the sure (15 to 20 psi) gives you more traction. The trick is to pedal asoffseason so I can mountain bike. It not only gave me a way to get off the smoothly as possible and stay relaxed especially when you hit soft snow orbusy roads, but also kept me from getting burned out as a triathlete and ice. If the bike starts to slide, avoid over steering. Try to make small ad-opened up a love of a new sport. justments and ride in a straight line. Also avoid riding too slow, the more you keep your speed up, the less effort it takes and less likely the tires willCyclo-cross is a combination of riding and running on various terrains. sink into the soft snow.Athletes have to dismount and carry their bikes over obstacles then re-mount and continue on. It not only keeps you fit, but keeps riders from What to Weargetting cold by keeping the numbness out of your feet from the cold windand also keeping your heart rate up and body warmer. Typically there are The key to riding outside is to dress in layers that you can remove. Youcross bikes that resemble road bikes with knobby tires, but athletes also should have three layers, the first should wick away sweatcan doctor up their road bikes or use mountain bikes. (polypropylene), then second should act as an insulator (fleece) and the third should be water/windproof with a zipper. The zipper can help regu-Fixed Gear Bike is a single-speed bike without a fly wheel, similar to a late your temperature by lowering it to let in cooler air while you arespin bike where there is no coasting. The benefits are that it forces you to working hard and zippering it back up when you are not (or descending).improve your pedaling efficiency because you can’t coast. Your legs areforced to continue spinning at a high cadence. Athletes learn to smoothout their stroke as they become better. Be careful though, it takes some • Vest or windbreaker will keep you from getting chilled from the wind. Stow them in your jersey when you are not using them.getting used to since there is only one gear, no brakes and you have tokeep pedaling to move forward. Years ago, my husband turned an old • Keep your head warm with a skull cap under your helmet and/or$15 clunker he found at a garage sale into a fixed gear bike. He used it as head band around your ears. 5
  6. 6. OFF SEASON CYCLING GUIDE… CONTINUED• Hands: choose cycling gloves that keep your hands warm but do not Group Trainer Classes compromise flexibility in your fingers to operate the bike. Regular cycling gloves with the padding and then overgloves can be worn. Another option is to find a club that may offer classes using trainers. Or get together with your friends that also have trainers and do a ride in front• Feet: the extremities don’t receive good blood flow - protect your of a cycling workout DVD. toes! Invest in an extra pair of cycling shoes that are larger to accom- modate the thicker wool socks. Lycra toe or shoe covers or booties for not so cold days, or insulated and waterproof for cold Spinning Classes can help you obtain a smooth spinning stroke. They days. Plastic baggies within shoes can help keep wind off your feet, tend to be more anaerobic workouts geared toward the fitness crowd. I duct tape the mesh areas or ventilation holes. Disposable heat packs often will sit in the corner and modify the workout if it starts to vary from for hands or shoes can keep you warm in case of emergencies. what you do outside. Instead of doing excessive jumps or running on the bike, do pedaling work or intervals. Pick instructors that follow sound• Cover your knees with leg warmers or tights, should be breathable training principles and allow adequate recovery. They will give you an and allow movement. It is really important to keep your knees cov- intense workout, but there is a limit to how much intensity you need this ered to avoid problems (below 60 degrees). time of year. Spin classes tend to use SPD pedals. Convert an old pair ofTaking it indoors road shoes into spin shoes by putting on SPD cleats. Or use stiffer sole shoe if you are not clipping in. Another option is to use the spin bike whenOffseason is the ideal time to work on cycling skill because it allows time there is no class. Many bikes have power and distance which makes it ato learn the skill. By the time the season starts, the new skill should be nice tool for training even on your own.part of their muscle memory. Staying cool and well hydrated when riding indoors. There is no• Pedaling Efficiency Skills - Athletes should incorporate isolated wind to cool you down so keep your house cooler and use a fan. You will leg drills and drills that focus on the various phases of the pedal sweat a lot… make sure you drink! stroke. The athlete can unclip one leg and place it on a chair while the other leg does all the work, or just focus on the one leg doing 80 The key to offseason and winter cycling is to strive for balance and try percent of the effort while the non-working leg is still clipped in. some new ways to train! Spend some time indoors at the gym, on your• Cadence Work - High cadence puts a demand on your aerobic trainer and other days try to go outside to ride! You can also incorporate system, so offseason is the perfect time to work on it. Slowly try to functional strength training, yoga and other cross-training machines (stair increase your cadence. Practice spin ups: start out at a average ca- climber), all of which will also benefit you as a cyclist and should be part dence and bump up your cadence by 5 rpms every 15-30 seconds of your offseason program. until you max out. Then back down a tiny bit and hold that cadence for 1-2 minutes. Repeat. Racheal Wood is a Level II USAT AND USAC Coach with a Masters in Exercise• Bike Fit - Offseason is the ideal time, even if you had one the previ- Science. She has coached hundreds of South Florida athletes ranging from beginners ous season. It allows you time to adjust or tweak the fit as needed. to Ironman, Long Course World and XTERRA competitors. She was selected as a Make sure you have a professional fit rather than just using the eye- top SE Coach by Competitor Magazine (07-08). As an athlete she has been a mem- ball method. It will pay off come race season if you train your body ber of Team USA for two World Championships with a 7th place finish in 1999/ with the right fit. Montreal. She has completed 7 Ironman races with 3 Kona podium finishes includ- ing the 2002 Masters/Age Group World Champion. You can contact Racheal atTrainers or Rollers, 954.263.4588 or Racheal Wood Coaching on Face- book.Trainers are more stable and allow athletes to work on pedaling efficiencyand cadence. Rollers require bike handling skills such as balance, riding astraight line and pedaling efficiency. A Computrainer can simulate ridingon the road with access to a wide variety of courses. They are also an idealway to work on your pedaling efficiency with the spin scan. 6
  7. 7. TAKE CHARGE THIS YEAR... 5 SIMPLE WAYS TO QUICKLY REACH YOUR FITNESS GOALS IN 2011 ~ Ben Greenfield ( Sometimes the non run-of-the-mill human performance or fat loss information I write about on this site can get a little bit complex. But occasionally, keeping things simple can be better than complex strategies like “intermittent fasting”, “protein cycling”, “refeed days”, “periodization” or other serious tactics. So here is my list of 5 simple ways to quickly reach your fitness goals in 2011: 1. Start Simple. Begin with a basic exercise program such a daily morning walk before breakfast (check out this article to see why you may want to do it before breakfast), combined with a basic nutrition program such as eliminating sugar or starch intake. You can always get fancy later in the year, but too much complexity will reduce adherence to a program. 2. Write It Down. The power of the pen cannot be denied, and this holds true for fitness and diet. Using a diary, blog or phone app, write down everything you eat, record each exercise session, and at the beginning of each week, write down your daily exercise and nutrition goals for each day – then hang those goals in a public place, like your refrigerator or bathroom mirror. Including a bigger monthly or yearly goal is an added bonus! I personally like to use a simple, free computer and phone syncing software called “Evernote” to record simple fitness, nutrition and to-do notes for myself. 3. Enable Yourself. Get some elastic bands, a stability ball and a light set of dumbbells for your home, which can easily be done on a strict budget. If budget allows, also look for a used stationary bike, treadmill or elliptical trainer. You can typically grab some really good used home equipment deals on Craigslist. If equipment is at your home, you’re more likely to exercise. In addition, sift through your cupboards and refrigerator for packaged and highly processed foots. Throw out boxes, bags and containers that are high in saturated fats, sodium, vegetable oils and preservatives, or give them to your neighbors or the local soup kitchen. 4. Be Consistent. Don’t fluctuate between fad diets or the latest exercise programs and fitness devices that you discover in magazines. A good plan today is better than a perfect plan tomorrow. Just stick to your program, day in and day out, and you will see results. After 8-12 weeks of consisten- cy, consider making some changes – but initially, don’t confuse your brain or body too much, or you may fall off the fitness success band- wagon. I personally get bored with plans pretty quickly, so I always choose a plan that gives me at least 1 free day to try out new workouts or exercises, or else I modify the plan to allow for that. 5. Protect Your Body. If you get sick, injured or lose energy, you’re going to have a tough time adhering to your new fitness success program. But rather than launching into an entire arsenal of pills and capsules, take care of your body by including the “bare minimum” of nutrition supplements: vitamin D, some type of “greens” supplement, magnesium and fish oil. These four additions are affordable and easy to implement, with proven research on immune system, fat loss, cardiovascular and energy-boosting benefits. Feel free to leave a comment below if you want my recommendations on sources for these type of supplements. Do you have your own simple ways to quickly reach your fitness goals in 2011, or questions about my tips? If so contact Ben Greenfield. :) 7
  8. 8. THE CASE FOR SWIMMING—BY DAN EMPFIELDIf there is one goal Id like to establish for all Slowtwitch read- It is my contention that very good athletes -- the top 10% ofers for this year upcoming, it would be that you all (we all) get the age-group field in an average race, the top 25% in a cham-faster in the water. pionship race -- swim about 3 minutes slower, on average, than they should in a 1.5k, 40k, 10k event. They swim about 4Im aging up to the 50+ next season. I didnt do a single triath- minutes too slow in a half-Ironman, and about 8 minutes slowlon this year. But I knew all along I would do my best to hit my in an Ironman. The men should be swimming 22-23 minutes innew age-group hard and early next year. a 1.5k, 27 to 29 minutes in a 1.2mi, and 58-61 minutes in an Ironman swim. The women should be swimming a minuteNow, it should be stated that I took better than a decade off slower in the shorter distances, and two minutes slower overaltogether from racing triathlons (the decade of the 90s), and an Ironman swim. Of course its fine to swim faster, its justsince returning to competition I have not taken the swim seri- that its not fine to swim much slower.ously. I will have to change that, should I have any hope ofcompeting at a high level once I start racing next season. Again, though, I wouldnt expect these swim times for every- one, its that the average time of those in the sharp end of theOne thing I know from prior experience: I cant get fast in the age-group field ought to be in this range, and as an averagewater in a month or two. Its going to take me six or eight theyre nowhere near.months to get fast. Of course, fast is relative, but heres thething: Im not overwhelming in any activity. When I was at my The primary reason triathletes ought to pay a lot more atten-very best in triathlon, I was pretty solid in all three activities. tion to the swim is that its free speed. Because its a technique-Im not talented enough to be able to dog the swim and make it based sport when you make that drop in time from 27min toup somewhere else. I have to be near the front out of the wa- 24min over a 1.5k swim, there is no metabolic cost associatedter, or I havent got a prayer of winning anything. with the increased speed. In fact, youll probably find its an easier swim, and youll be at it for a shorter period of time.And theres more to it than that. Speed in the water is incredi- Fast swimmers exit the water with more in their tanks, notbly important, and Im going to explain why that is, so that you less.who read this will understand why I think as I do. Furthermore, the incremental time savings is more easilyIm going to state the obvious, right at the outset: Swimming achieved in swimming than in the other two sports. Let usrepresents the least amount of time youll spend in any single again consider a top-10-percent age group male. What will heactivity comprising the race, as little as 10 percent in an Iron- run for his 10k? Does 40 minutes seem about right? Maybe 41man or 70.3, perhaps as much as 20 percent in an International minutes? Yes, the run takes more time than the swim, so ondistance. Half or more of you racing time is spent cycling. A paper theres more room to hack some time off of the run thanfourth to a third is spent running. So why fret about a little off his time in the water. But how much work would it taketime lost or gained in the water? Isnt it more fruitful to ride for him to get from 40 minutes to 37 minutes over a 10k run?the bike more often instead? An extra 20 miles per week, or 25 miles maybe? Could he ever get that fast in the run?Obviously, youve got to be fit in all three sports, but the shortanswer is no, one ought not to rob from swimming the appro- Okay, lets say he takes it out of his bike ride instead, andpriate amount of time spent. Below Ill describe why this is, drops his 40k split from 1:06 to 1:03. How much time is thatbut first lets talk about how much improvement needs to be going to take? Yes, the bike leg is by far the longest leg, butmade. improvements also require the greatest training time invest 8
  9. 9. THE CASE FOR SWIMMING— CONT.ment. Does this improvement require an extra 50-mile ride of the water closer to the front. During the 1980s I thought Iper week? Or an extra 80 miles? was quite the overcoming cyclist. I passed everybody like they were standing still. Then I became a good swimmer, and IYes, perhaps an extra 2 to 3 hours per week running, or 3 to 5 found out I was actually quite mortal on the bike. It was all Ihours on the bike, might get this athlete the extra 3 minutes could do to hold my own, because very good triathlon swim-hed otherwise get in the water. But remember, this is already mers are just very good triathletes, on average. You learn a lota very good athlete, so are these 4 minutes really available to more, very quickly, about how fast you need to go on the bikehim in his land-based sports? Has he already bumped up against to be competitive. Its like being thrown from AA ball to thea pretty significant wall? And if he increases his mileage on the big leagues. Youre forced to get better on the bike in a hurry,bike or the run, will something else suffer? and you do.Investing this time in the swim instead actually turns out to be How do you get better as a swimmer? There are a variety ofquite economical. Lets say that this typical top age-grouper articles in Swim Center on how to do this. More are coming,swims about 6000 yards per week (3 workouts of 2000 yards). including one on the "heels" of this one (pun intended) on theWere he to double this yardage, it would cost him an extra 2 value of kicking, and another on setting your pulling surfacehours per week, and this is about what it would take to get directly after the catch.him this 3 to 10 minutes he needs, depending on the distanceraced. He does not necessarily need to go to the pool more Perhaps I am energized to write about this because Ive been inoften. He can make his leap forward in speed by swimming the pool steadily for some weeks now and with each week Ismarter, and by covering more yards per workout (swimming reacquire, without consciously trying, an element of technique3000 yards 4 days a week instead of 1500 yards 4 days a week, Id forgotten about. "Oh yes!" Ill say to myself during a swimor 4000 yards in 3 weekly workouts). set. "Thats what I did when I used to swim faster!"It would take 2 or 3 months As previously mentioned, the value in getting onto a vibrantof regular swimming to build masters team cant be understated. There is no single thingup to 3000 or 4000 yard that will make you faster. Not because youll get a lot of greatworkouts, if 1500 to 2000 is coaching, but because youll be 2500 yards into the workoutwhat youre used to. But by the time you come up for your first breath of air.youd be surprised how fast3000 yards goes by in a mas- Another element to good swimming is watching other goodters team workout. swimmers. I well remember the year I made my "big jump." That was the year an extremely good swim team had use of theAnother plus that comes with choosing to make your big jump pool just in front of our masters team. Id come a half-hourin the swim is that its not weight bearing. You only have so early on many days, just to watch them swim and drill into mymany weight-bearing miles in you. You cant simply decide to motor memory how it was they executed their techniques.start running 30 miles a week instead of 20. Well, you can, Nowadays were internet connected, and you can see a lot ofbut your legs might have something to say about that. Ironical- this on the computer. The Worlds best distance freestyler,ly, not only is swimming physically "available" to you when Grant Hackett, has posted some of his competitive swims vide-additional running might not be, swimming is physically thera- os online. Ive got his 2005 400m, 800m, and 1500m Worldpeutic. You might actually get an extra 5 running miles a week Championship swims serving to a Quicktime window on myout of your legs by swimming more often. desktop. I look at them every CHECK OUT THE FORUM FOR now and then, to see the MASTER’S SWIMS “FREE” FORFinally, you learn a lot about your ability when you come out stroke to which I aspire. ALL TRIFUSION MEMBERS SUNDAY AMs 9
  10. 10. SEASONS CHANGE… SO SHOULD YOUR EATING HABITS!!Spring is just around the corner. Those whove braved the seasonal elements andconcentrated on staying strong over the winter look to showcase their commit-ment in the hopes of new PRs. On the other hand, the rest of us will reluctantlystep onto that scale for the first time, only to cringe at whats been undone duringthe offseason. In either case, as the seasons change, our eating habits should too.This is the time of year to let go of those heavy, stick-to-your-ribs types of foods and replace them with light, yet filling foods thathelp energize and fuel you for your workouts. Believe it or not, among all of the variables that effect optimal performance, nuti-tion is the one we have the most control over.When looking into a nutritional plan, remember, keep it simple. Incorporating changes to your eating habits can be overwhelm-ing. Just as you benefit from a regimented training schedule with your coach or training group, the same can be equated fromseeking out nutritional support. A registered dietitian can evaluate your individual needs and create a customized plan. Havingthat accountability from a nutritional perspective will give you more defined benchmarks to map your progress. Aside from bene-fiting from the physical changes, the mental clarity can be even more profound as your confidence levels will propel you pastmental walls.If you decide to plan your own nutritional regimen, here are some key tips for eating right this spring:1) Eat plenty of fish, especially fatty fish like salmon, herring, lake trout, sardines, mackerel and albacore tuna, all of which areloaded with Omega-3 fatty acids. This type of unsaturated fat benefits heart health and has anti-inflammation properties. Fish is agreat source of lean protein, making it a good choice to include in your recovery meal after a long workout.2) Go to the farmers market! Choose fresh vegetables and fruits from a wide variety of colors. Different colors have differentnutritional benefits. The richer the color, the more likely the presence of antioxidants. Antioxidants are the compounds that notonly help fight against cancer-causing free radicals, but also provide aid in muscle recovery. Also, eating so many colorful foodsprevents boredom. What makes eating healthfully even more enjoyable is partaking in the harvest of seasonal and regional boun-ties. Take pride in your own health by asking the farmer questions. When you understand the relationship that food has beyondfilling your stomach, youll embrace the passion that went into those ingredients accessible to your plate.3) Eat those whole grains that everyones been talking about. This is especially important for athletes. Avoid processed foodslike white bread, pasta and rice. Instead, choose 100 percent whole wheat bread, brown or wild rice and whole wheat pas-ta. These types of foods are loaded with heart-healthy fiber as well as naturally-occurring vitamins and minerals that are lost dur-ing the refining process. Many of these vitamins and minerals play a key role in both energy metabolism and recovery after exer-cise. Also, for variety, give other whole grains like quinoa, amaranth, kamut and millet a try.Understanding what to eat is only half of the equation. Actually preparing these ingredients is where it counts! The more youcan eat at home, the more control you have over what goes into your body.For info on how you can find a registered dietitian in your area go the American Dietetic Association website at For morerecipes and techniques that will help you apply your expanding knowledge of functional ingredients, go to As anathlete, theres no better time than now to explore your individual nutrition.~ Article from USA Triathlon website (by Ryan Hutmatcher and Sara Hass)Chef Ryans Culinary Wellness Initiative: 10
  11. 11. Introducing three Hot Mama’s “Spokane Dinner Club” We (Natalie, Tiffany, and Jessi) are a group of hard-working wives, mothers, teachers, and athletes who decided to team together to form a dinner club. The goal was to make eating and cooking less time consuming, more healthy, and less expensive by working smarter, not harder. One night a week, we each cook for all 3 families and deliver our meals. We turned the dream into a reality back in 2009, and because of its success, final- ly decided to share some of our tricks, secrets, and best recipes with all of you. Hope you enjoy! You can find all of this on our Blog : Here is a Sneak Peek Recipe from the BlogINGREDIENTS:• 2 Chicken breast, chopped into bite-sized pieces• 4 tsp red curry paste (2 t reserved) THAI C• 1 tsp ground cumin H ILI• 4 cups vegetable stock (found next to chicken stock)• 1/2 cup bulgar wheat (found in bulk isle) DIRECTIONS:• 2 cups sweet potatoe/yam, peeled and chopped into bite-sized pieces 1. Cook chicken w/ 2t of curry until fully cooked ( use small• 1 medium raw green bell pepper, chopped (1cup) amount of olive oil to keep from sticking if needed)• 3 cups dark red kidney beans, drained 2. In a 4qt stock pot, combine curry paste, cumin & bit of broth. Whisk until the curry paste is smooth & no longer in clumps.• 1/2 cup coconut milk 3. Add remaining broth, bulgar, sweet potato/yam & bell pepper• 2 cups pureed tomoatoes & bring to boil.• Fresh ground black pepper to taste 4. Turn down to medium low, cover tightly & cook for 10 minutes.• 3 green onions, thinly sliced (1 reserved for garnish) 5. Then, add beans, coconut milk, tomato puree, & chicken. Stir. 6. Cook uncovered for 7 minutes until bulgar is tender & chili is thick.* For Vegan version of this recipe, omit Chicken 7. Stir in 2 sliced green onions & black pepper & serve garnished* Recipe adapted from the Clean Eating magazine (more info on Blog) w/ reserved green onion. 11
  12. 12. The Board of Directors, Sponsors and the Calendar of Upcoming Events…. BOARD OF DIRECTORS • STEVE ANDERSON - SPONSORSHIP LIAISON • TIFFANY BRYD - UNIFORM DIRECTOR • ERIC BRYD - MENTOR DIRECTOR • NATALIE GALLAGHER - SOCIAL DIRECTOR • GREG GALLAGHER - VICE PRESIDENT • BEN GREENFIELD - WEBSITE DIRECTOR • ADAM LITTLE - MEMBERSHIP DIRECTOR • JENNIFER LITTLE - TREASURERWe would like to • ALISON STITT - NEWSLETTER DIRECTORextend a generous • JESSI THOMPSON - SECRETARY • ROGER THOMPSON - PRESIDENTThank You to our • DANIELLE WARNOCK - TRI FUSION KID’S CLUB DIRECTOR truly amazing sponsors!! J January / February 2011 Calendar Training Opportunities: Races: • Whitworth Masters Swim: • Freeze your Fanny 5k/10am Offered Free to Tri-Fusion January 22nd Members every Sunday 8:30- Spring Duathlon / 10am March 10:00am - See the Forum 26th “Training” for more info and Snake River Triathlon sign ups as there are limited April 15 & 16th - Lewiston, ID. spots each week. • Snake River 1/2Marathon/10am • Continue to post & check for March 5th—Pullman any training swim/ride/run on • Komen Race for Cure/9am the Forum, Facebook page and/ April 17th—Spokane or send out an email! We en- courage you to post your • Spokane River Run/8am workouts there as well!! April 17th—Spokane • Bloomsday—May 1, 2011 Find other races for the Northwest area @ Upcoming Events: (Tools/Racefinder) • Fitness Finatics Skate Ski lessons @ Mt. Spokane. January 29th, 10-11:30 AM Next Membership Meeting: See Tri-forum “Social Event” for • Wednesday, February 16, 2011 more info. and to RSVP @ 6:30pm. Location TBA 12