Newsletter March 2013


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Newsletter March 2013

  1. 1. Thank You to those who con- March 2013 tributed to Newsletter! Have a race report, good read article, recipes to share w/ the club for Newsletter. Send to Snake River Guest Speaker— Canyon, 1/2 marathon R.R. Local Race Directors w/ local races info & giveaways! Pg. 3-4 Ease GI If you are a new member and havent re-Distress during S:!! EMBER NE W M ceived your welcome bag of goodies (visor/ race hat, socks, water bottle, etc.) please contact and/or see Pg. 5 Radiant Lake Melissa Erickson so she can get you taken R.R. care of, after the meeting!! :) Pg. 6-8 5 Top Cycling Seuss’ Apps Excuse s Pg. 9-10 So you think The whimsical, lyrical writings of Dr. Seuss have inspired generations of chil- you can… dren to read. In his fifty years of writing childrens books the good doctor Arizona IM R.R. tackled everything from equality, to the environment, to war. But, even though he was an avid walker and loved swimming in the La Jolla, Califor- Pg. 11-15 nia ocean that he could see from his home, he never directly took on fit-What ness. I’ve Learned Pg. 16 The closest he ever came was the in his final book Oh, The Places Youll Go! which speaks to many issues athletes come across. "You wont lag behind, Jacob’s ladder because youll have the speed. Youll pass the whole gang and soon youll Swim workout take the lead...Expect when you dont. Because, sometimes, you wont." Pg. 17 Recipes, BOD, In honor of Dr. Seuss, who told us that, "bang ups and hang ups can happen sponsors & to you," I humbly present what he might say if he was just waking up at Calendar dawn for a training workout. Pg. 18-22 1
  2. 2. My chain is dry, it says groan and squeakSeuss Excuses: Oh darn, the bike shops closed this weekMotivation to When I washed my jersey, I washed myGet Ready for GusRace Day My Roctane, Shot Blocks, and my ChewsTraining is out of My ankles sore, my backs messed upthe question to- My running dog is just a pupday My training partner goes yak yak yakThere is nothing He talks and talks and talks some smackyou can do orsayTo make me gear The sun is out, its blazing hotup, put on my shoes Such delicate skin can burn a lotIve got those so tired training blues My Garmins charge is nearly spent I wont know how far I wentBesides, my knee doesnt feel quite rightI think my goggles are much too tight Ive never seen this TV showMy tubes are flat, I have no spare Just one more YouTube videoI lost the pump I use for air Macca says getting rest is a must Joe Friel too, in him I TrustMy cleats wont clip, they slip and slideTheres just no way that I can ride Oh no, my race is only days awayThe roads are wet, it looks like rain Better get on those shoes and get on myI may fall and hurt my brain way!My hammys strained, it kinda hurtsTo get off the couch might make it worseId go swim, but the pool is coldI think my cap is growing moldThe sun is setting, I dont run at nightI really have given up the fightThe smell of my shorts sure packs a cloutJust a whiff would knock you outMy tummy felt kind of weird all dayRunning GI distress is not OKYesterday I tripped and stubbed my toe Doug Robertson active.comIts swollen, blue, it has laid me low “Thanks to Kim Matsumoto for her Seussian art” 2
  3. 3. SNAKE RIVER CANYON … HALF MARATHONRace Date: March 2, 2013I have Plantar Fasciitis so I wasnt surewhat to expect for the race. My goal wasto PR (personal record), but I didnt know ifmy foot would hold up. I learned how totape my foot from a couple of videos onYouTube so I taped it the evening before.I rode down with Rob, Danielle, Cheryland Sherri. Once we got there it was pret-ty cool outside (49F) and I couldnt decidewhat to wear, the wind made it feel like itwas 34F. I was considering a tank top butdecided on the long sleeve Elements shirt. It is light and very comfortable to run in. I saw a lot of familiar faces fromthe Spokane racing community so I knew it was going to be a good race. I did notice there was a headwind whichthis race is notorious for. I ran a half mile warm up then took off my sweatshirt and pants and put them by thefence. I hope they are still there when I get back!Miles 1, 2 Pace: 6:16, 6:31I have always taken a gel before a race, but have heard lots of debate if that was the right thing to do. I decided tonot take a gel this time pre-race. The gun went off and we all took off. The fast dudes disappeared quickly, I was inthe second pack and there were two familiar faces in this pack, Ted and Shawn. I looked at my watch and knew Icouldnt hold this pace for 13.1 miles. The pack started to break up, Ted stayed in the front pack and three of usdropped back to form a separate pack. Within my pack Shawn was in front and I was drafting in the tail.Miles 2, 3 Pace: 6:40, 6:44I stayed tucked in and adjusted when needed to find the best area toget the least wind resistance behind the runner in front of me. I carriedthree gels in my fuel belt, I took my first gel at mile 3 and slowly ate it. Iwas feeling really good.Miles 4, 5, 6 Pace: 6:44, 6:46, 6:45I was cruising along and noticed a couple of runners catch our train andran behind me. There must have been two or three guys. My body andmind felt good. I took my next gel a little before mile six so I can wash itdown with water at the aid station. Due to the unpredictable winds, Ididnt know if we would also get a head wind on the way back. I wasrelieved we didnt have the headwind at the turn-a-round!Miles 7 Pace: 6:39This is where things change a bit. Since there wasnt a headwind I didntneed to draft anymore. I felt really good and started to pick up my 3
  4. 4. pace. I ran past the guys I was drafting off of before and a caught a couple of guys in front of them and then it hap-pened!! My left foot PF flared up which caused me to slow down. Once I slowed the soreness subsided. I was takingmore short choppy steps with a quicker cadence.Miles 8, 9, 10 Pace: 6:45, 6:41, 6:45All the guys including Kercher pass me, I could not respond. Shawn, the guy I drafted off of earlier was still behindme. I tried to maintain good running form, head up, back straight and chest out. I was running by myself at thispoint. I was getting really hot so I took off my winter hat and shoved into the pocket on my fuel belt.Miles 11, 12 Pace 6:46, 6:46Still running by myself and getting tired fast. Still trying to maintain good running position and hoping my footwont flare up again.Miles 13, Pace 6:34I see a guy in front of me and want to catch him before the finish line. I ran with him earlier around mile 8. If only Ican just pass him!! I pick up my pace, open my lungs and exerted myself! I pass him finally and then I cross the finishline.I was super excited to PR!! Once I stopped, my foot got sore again. Shortly after finishing, I put my legs in the icecold river which helped my feet andlegs feel better. AhhhFinish Time 1:26:53Avg Pace: 6:38Avg Heart Rate: 174Max Heart Rate: 184… Rene 4
  5. 5. Almost every athlete suffers from How do I ease GI distress during a race? GI issues at some point during rac- ing or training—even the pros. But not all come in the same guise or are predictable. And as with all nu- tritional issues, the solution can be highly individual. Trial and error can help you identify and therefore prevent GI issues. For Jordan Rapp, a three-time Iron- man champion who has been open about the GI issues that led to his first-ever Ironman DNF, experi- menting led to him shunning gluten and upping his salt intake. “I takeabout 1.5 to twice as much sodium per hour as what’s in the ‘high electrolyte’ drinks(usually about 1.5g/hour), and that’s helped with stomach issues a lot,” he says. Ben Hoff-man, another three-time Ironman champion, agrees. “Focusing on electrolyte balance andproper intake of fluids to dilute sugars is the key to keeping my stomach under control,”Hoffman says. “I tend to need a fair bit of salt, and operate best on fluid nutrition that isabout 6–8 percent carbohydrate solution.”In fact, getting sodium levels right is as important for reducing GI issues as getting theright balance of fluids and calories.During a disastrous IM Arizona in 2008, two-time Ironman champion Joanna Zeiger with-drew 10 miles into the run due to vomiting, diarrhea and a stomach so severely bloatedfamily members on the sidelines were concerned. It turned out she was not toleratingfructose—an ingredient ubiquitous in sports products—and has since adapted her nutrition.When you sense impending GI doom during a race, try this:» Slow down. Yes it’s a race, but sometimes slowing down can actually save time in thelong run: “One of the best pieces of advice that I’ve received is that it generally takes lesstime to settle an angry stomach than you’ll lose if you try to race through it,” Rapp says.Slowing down will lower your heart rate and allow more blood to get to your stomach forbetter digestion.» Tune In. Drink some plain water once GI troubles strike, advises Hoffman. “It can dilutethe sugar concentrated in the stomach, and ease the acidic feeling some.” Rapp goes theopposite route and drinks Coke when things go awry, highlighting just how individual nu-trition requirements are and the importance of experimentation in training. Both dehydra-tion and overhydration are major causes of GI trouble, so try to listen to your body to de-termine if you need more/less fluids or perhaps more/less sodium.» Stop eating. This is a pretty general recommendation from all the pros. Even with astomach of steel and a fueling equation that she sticks to like glue, multiple 70.3 champi-on Kelly Williamson dials back on the calories and fluids when she starts to feel too full.Eating more when your GI system is struggling will only exacerbate the problem. 5
  6. 6. By: Radiant Lake Triathlon - June 10, 2012 ht n ia Knig VirgiPacket pickup Saturday, June 9: I had seen on Facebook that Rene Guerrero and Mike Winnetwere planning on swimming after getting their race packets. I hadn’t planned to, but it sound-ed like a good idea to decrease any nerves on race day. After some phone contact, we all gotour packets and showed up at the lake in our wetsuits. It was cool, windy and raining steadilyand I was cold even in my wetsuit. I made the mistake of wading in while waiting for the guysto get to the water. I was expecting the water to be warmer than the air, typical in these condi-tions. Nope. It wasn’t too bad, but then I walked back onto the beach and the wind hit my wetfeet. Ooh, not good. So, I announced I was going for it. I got in and got the water through theback zipper—yow!—and dunked under a few times. I started swimming and felt that familiarforehead pain that cold water bestows. I had my neoprene cap on, which helped everywhereexcept my forehead. Wow, that was cold! I swam some and turned back to the beach. Okay, Iwas only in for 2 minutes, but I decided it was good enough for a “taste”. The guys got in andswam MUCH longer than I did. Of course, Rene wanted a picture afterward. I was already indry clothing!Race morning, June 10, 2012: I pulled in to the race site about 10 minutes after transitionopened, and there were cars parking everywhere. There was great assistance for parking thanksto some great helpers. I remembered to pump up my tires before leaving the car, then walkedmy bike and gear to the transition area. I took a place on a nearby rack and set up. I saw peopleI knew and gratefully, my friend, Amanda, had her bike on a rack where a house was blockingthe wind. I spent a lot of time there for sure! It was cloudy and windy, but no rain. Finally, Igot my wetsuit on and even put my jacket on over that! I also had my neoprene “socks” on andmy old beat up leather slip on shoes. They are great for a cold race morning when flip flops justaren’t an option.Finally it was time for the start. I was in the 5th and last wave of about 25 women over someage, probably 40. I was expecting the water to be a little less frigid than the day before, butnope. When it was time for our wave to get in, I waded in and experienced the whole waterthrough the zipper thing again, and let some in at the top also. I got water in my face, dunkedunder a few times. Geez, that’s cold. There were race staff “swim buddies” asking if anyone wasworried. Well, gosh, I started to wonder about the complete ½ mile swim and the tempera-ture of the water. The first waves weren’t even back yet. I told one guy I was a little con-cerned….. They counted us down and off I swam. I didn’t really notice the forehead pain, justthe buoys. I was so relieved to think, “Hey this is just a triathlon swim! No problem! Bring on 6
  7. 7. those buoys!” What a drastic difference! It was so good to just get moving! Ha! I even caughtand passed other people in the wave ahead of me. It was a little odd to swim in a line thatcurved slightly to the left, then come back on the other side of that line. I zigged and zagged alittle, but stayed close to the buoys overall. Most of my body was a comfortabletemperature, except my face, hands and feet. Interesting. I wondered how my hands wouldfunction for T1. My hand finally hit the beach, and I stood up. I think all I took off immediatelywas my goggles. I was SO happy to get out of that water. I jogged over to my bike and rippedmy hats off. I took a few tries to feel and undo my zipper to my wetsuit. I wondered why ittook me a few tries, then realized my fingers were very stiff and useless. Oh dear. I had takensome advice and not swum in my tri top, so it would be dry when I was on the bike.Yeah, butit didn’t want to slip on over my wet sports bra. So I just struggled and decided I didn’t careabout a fast T1, just being covered on the ride. I put on my Tri Fusion jacket over that and triedto zip it.Yeah, well, I sympathize with people whose fingers never really work well for them. Idid get my wetsuit off well, thanks to my spray lube. I put on socks and shoes for the bike rideand that was comical as well. I roll up my socks inside out so I can just roll them on. Apparent-ly you still need finger dexterity for that move, so that went slowly also. My numb heel would-n’t go into my shoe, so I helped with my index finger, which was also numb! Eventually I gotmy shoes on, (complete with neoprene toe covers for warmth) and tried to clip my helmetstrap. Ugh! Really?! I had to try for what seemed a long time before the thing clicked.Finally I grabbed my bike and ran it out to the mount line. I was wishing I had my bike gloveson, and usually I can put them on as I start the ride. With the wind blowing, I decided not tochance falling over on the ride and pulled over right out of transition and put them on. Muchbetter! Off I rode. Mike and I had driven the bike course the previous day, so I knew all theturns, and there were volunteers to show us. I was able to keep a good cadence, except forwhen I wanted to be riding in my large ring, but just a little lower gear. Most were ok, butwhen I went down one more…, click, click. The derailleur was trying to shift withoutme asking. Bummer. I had to stay in the higher gear and hope I wasn’t killing my legs for therun. There were some side winds, then head winds, then something close to tail winds. Myfeet were still numb from the swim. The ride is through pretty agricultural fields, then backthrough the housing area near the lake. Pretty soon I was back at transition. I hopped off andtried to scurry (stiff legs!) my bike back to the rack. My neighbor’s bike was in my place, so Iput mine in his area. Hey, there are Rene and Mike Winnet, already finished! Such is the viewfrom the back of the pack! They cheered me on and Rene took a picture of course! I grabbed agel and ran out, sort of. There were curbs to maneuver over, and with numb feet it was proba-bly comical. I know I tripped a few times, since I was running on bricks (my numb feet)!Finally I was on the run, where I knew I would warm up! I was sort of pushing my pace, butoverall I stayed within myself. I came to the Mile 1 marker and thought I would time myself tothe next mile. When Mile 2 came up, it was only 10 minutes later. Huh, it didn’t feel like a 10 7
  8. 8. minute pace to me, which is really pushing it for me. Mile 3 showed up 10 minutes after thattoo! Someone must’ve measured wrong. Whatever, I was feeling good. I saw Jeremy Anglinspectating and he was cheering a woman near me, turned out it was his wife, Kimberly. Theirkids were cheering her too, so cute. As I continued, I could hear the announcers at the finishline. I saw my friend Amanda (also already finished) and she told me there were only 3 moreturns and then the finish line! Yay! I counted those turns and sure enough, there it was! I triedto push, but didn’t have much left. I was so glad to be done! It’s a good thing a volunteer gotmy timing chip off for me, since I was not about to bend over to help.My watch said 2 hours and 2 minutes plus. I had started it at our 2 minute warning before theswim, so I would say it took me right about 2 hours! A personal record, since I had never donethis event! If it’s nicer weather next year maybe I won’t take forever in T1 with frozen fingers. Igot into dry clothes, drank my recovery drink and headed for the rest of the food. I tried tofind my results, but my age group wasn’t posted when I looked prior to the awards. Lots ofother TriFusion people placed in their age groups. My age group was announced and I heard“In 3rd place….,” and they announced someone else’s name. Oh well, whatever, I had fun. Then“In 2nd place…..Virginia Knight!” Wow! Really? Fun! I got to go stand on the podium. The 1stplace woman wasn’t there, so 3rd place and I posed for a picture. Whaddya know? I just wentout and pushed myself and had fun. I got a cool medal for it too. What a fun day!Overall time: 2hours, 0 minutes, 22 secondsSwim ½ mileBike 14.4. milesRun 3.1 milesSwim 20:54T1 6:28 (struggled with frozen fingers!)Bike 57:11T2 1:39Run 34:10A personal record for me, since this is the first year I’ve done this race!Watch out next year! 8
  9. 9. ps for 5 Cy cling Ap Cycling could be so primitive if you want it to be. You dont NEED a power meter. You dont NEED a GPS one your Iph device. You dont NEED any number of gadgets that have made cycling so much more efficient in recent years.But if the technology is there....use it!The surge in iPhones since their 2007 debut is no surprise, and new Apple products like theiPad are following the same road to success. Different companies have used Apples technolo-gy to their benefit, too--debuting several applications designed to make your life a little easier.So what iPhone apps are out there specifically for cyclists? There are literally hundreds. Mostof them have a similar idea in mind--take advantage of the iPhones GPS capabilities and createa cycling-specific application that can map your ride and spit out vital details about it.But there are a few that think outside the box, too.Whatever your needs, if you are a cyclist with an iPhone, these five apps may be a useful toolfor your rides:Cyclemeter GPSAbvio, LLC$4.99This is one of the most popular cycling apps out there, and with good reason. The layers of features the Cy-clemeter GPS has are incredible. It tracks time, location, distance, elevation and speed of your rides usingGPS. It takes that information and makes it visually appealing through maps, charts and calendars. It has voiceannouncements that call out various milestones of your ride. It can connect to all of your social media platformsso you can share your results. It can email your family and friends to let them know where exactly you are. Itallows you to race your performance in past rides. In short, it is a cutting-edge tool for putting you on top ofyour own cycling. 9
  10. 10. The Bike DoctorRon Forrester$4.99For the ultimate cyclist do-it-yourselfer. The Bike Doctor has step-by-step breakdowns (with pictures) on howto repair 25 different common bike ailments. If you need to save money, using this app as a resource to fixingyour own bike is a good way to do it.Bicycle Gear HeadGrumpy Dodo Bike Light$2.99 HeavyLifters NetworkBicycle Gear Head is a highly rated bicycle gear $1.99calculator, which takes your wheel size, crank Seems like a simple concept, and it is. The Bike Lightlength, chainrings and sprockets and spits out num- app is a flashing red safety light that makes you morebers--in real time--on gear inches, gain ratio, meters noticeable—perfect if youre riding your bike afterof development, and miles per hour per RPMs. Its dark.a super app to narrowing down whats efficient onyour multi-gear bike. Size My Bike La Pomme Chez Vous $4.99 Though this app wont take the place of a professional bike fitting, Size My Bike takes six body measure- ments and computes the optimal geometry of your road bike or mountain bike. This is a good way for a beginner to figure out what size of bike they may need 10
  11. 11. So you think you can. Ironman Arizona 2012. Its your 8th Ironman and yet you still come back. To take what Ironman gives. Its always a grueling day. You must be prepared to go deeper then you physically and mentally ever thought you could. You are one of 2940 athletes that have come to the desert in pursuit of the challenge of a lifetime. Some think theyre ready. Some hope they are. You have 17 hours to find out. Its no turning back time, the training is done. You do very little talking. What else is there to be said? Everyone here has a story. This is Ironman Arizona. There is so much that happened leading up to this race. Where to start? Should this be a straight race report, stats andall? Should this be about your pre race "Freak out Friday" or post-race "festivities" with family and friends?When re-engaging your training in January, there werent any doubts. Making your way alone, all was fine. Even afterbeing slid across the hood of a car while running, you never doubted the season. Never. Not once.IMAZ 2012 should have been the same. Youre physically prepared. Youve been here before. You know you can do it. Nodoubts. Nervous yes, but doubts? No.This year things havent been the same. Yes, you put in the miles You ran the trails, biked the hours and swam. Well,swam - some. Yet, even after all those hours, all you can think about are the weeks of spotty training in the summer dueto things "beyond your control". Your hip after the run in with the car, new professional challenges and an endless evalua-tion of an emotional commitment to a lifestyle that is yours. You begin to doubt. Are you truly prepared? Do you reallywant this enough?Doubts can be paralyzing. For weeks, you have been trying to talk yourself into believing you are indeed, truly ready. Butafter all the talking, deep down - you dont believe.Sunday, November 18th - Race morning and weatherconditions are forecast to be perfect. Youre up at "ODark Early", as always on race morning, eating break-fast after showering and doddling with race nutrition.Youre ready to head to transition but something is notquite right. Feeling very sleepy and outside yourself,off to transition you go.You drop off the special needs bags and prep the bike.Erica is waiting just outside the transition walls. You 11
  12. 12. meet her there and don the wetsuit. She says its going to be just fine, youre ready. Youre not so sure. Emotions arerunning high as doubts continue to creep in. Time to move toward the swim start leaving Erica behind.Can you do this? Youre completely outside yourself and something just not quit right - Physically.Into Tempe Town Lake you go. Swimming the 200 meters or so to the race start to await the cannon, you have 5-ishminutes to tread water and try to soak it all in. A conscious effort is made to emotionally engaged this race. The physicalside of the race will take care of itself. Youre here in search of the emotion. The passion. The cannon sounds and the race gets underway. The start, as in all Ironman races, is tight and physical. You kick, you pull and before long you have cleared the garbage that is an Ironman swim start. The sun is just breaking the horizon and there is a low line of clouds muting the sunrise. At IMAZ, the swim is di- rectly into the rising sun, which can make it very diffi- cult to sight. With the low cloud cover there is not much sighting on course at all, just swim directly at the orange globe in the distance. The first half of the swim there is no time for doubts. You simply concen- trate on staying long in your swim stroke. The second half of the swim will prove a completely different story.After rounding the second turn buoy and crossing back under the Rural bridge, the swim changes and not for the better.The Mill Avenue bridges are in the distance but swimming toward themthey almost seem to be moving away. The distance to the bridges ap-pears to be getting greater. This is very distracting. You are again, verysleepy, almost as if you were to lay face down in the water, you could easi-ly go to sleep. Youre starting to feel quit cold and disoriented. Are youswimming in the right direction? All the other athletes are headed thisway too, you must be. Why are the bridges going away? Panic starts tosettle in. Becoming more and more disoriented, you wonder if the sleepi-ness is due to nutrition, but there is nothing that can be done, 20minutes from getting out of the water. Twenty minutes if it goes well.The way things are going you could be in the water for much longerthen that. Panic is really starting to take hold. Youre never going tomake it! There are going to pull you from this swim. Youre going toDNF!There is a young lady on a paddle board just off to the right. Calling toher and she makes her way over. Shes saying something about forwardprogress but you cant make much sense of her words. Grabbing hold ofher board, your feet sink below you. After a few minutes you begin to ori- 12
  13. 13. ent in this upright position and feelits time to move on. You thank theyoung lady and swim away. Thirtyseconds later questions start to aris-ing about letting her go. She hasmoved into the distance. Youre allalone.The remainder of the swim is goingto be an out right struggle. Take afew strokes. Stop. Orient. Repeat.The final 200 meters takes wellover 5 minutes to swim. But youdid it. Youre at the waters edge.Swim exit at IMAZ is, well, different. They have built a set of stairs that hang from the canal wall. "Swimming" to thebase of the stairs, there is a volunteer who quickly pulls you onto the first step. This volunteer has you out of the water inno time. Wait! Slow down! You climb the first two stairs and go crashing into the third. Get up and keep moving, theswimmers are exiting the water and are on their way.Once off the stairs, there are volunteers everywhere. You cant really make them out as individuals. All the colors of themany people are blending like paints being washed from a canvas. Listening for instruction, you head in the general direc-tion you believe is correct. Making it to the wetsuit strippers, they grab you and sit you on the ground.Wetsuit off, youre up and headed toward T1. A slow walk is all that can be done, running is out of the question. Erica iswaiting along the transition shoot and shouts words of encouragement but you have nothing to say in return. What couldyou say? You just shake your head and move on. Your day may be over. Once inside the T1 tent you find a seat, take your sweet time to prep for the bike, get some nutrition and head out to thesun screen station. All of these are necessary parts of T1 but you are using them for something else. These are benchmakes before considering getting on the bike. The concern is endangering another athlete. You could deal with a crash butcouldnt deal with crashing someone else out of the race. Moving toward bike out, a volunteer approaches asking somethingyou dont understand. Oh no! What does he want? Stopping he grabs your bike. "Keep moving", he says, "Ill run yourbike so you can pull up your arm warmers. Hey, tubes socks as disposable arm warmers? Good idea, Im trying that inmy next race. Good luck out there." And out of transition you go.The first 10 miles of the bike are tough. You work your nutrition plan trying to pull it together both mind and body. Get-ting thought the bike is something you feel you can do. But getting through the run? This, whatever "this" is, feels likeit could be costly on the run. Things on the bike are good but not great.The wind is in your face until the turnaround and the clock is saying its a slow start. Its an hour plus to the turnaround,which is very slow but you did it right. You watched your heart rate and are feeling good. 13
  14. 14. Once at the turnaround things are going great! The wind is at your back and everyone is FLYING back to town. This isfun! The second loop is a completely different loop. The wind is dying and has actually changed direction. Ride conserva-tively, hit your nutrition and watch the heart rate.The third loop youre feeling good and decide to give it a go a little bit. Staying within the planned heart rate zone, yougive a solid effort on the way out. On the way back, there are a couple of girls who egos are challenging each other. Thesetwo are working together but still trying to maintain a legal draft distance, unlike the pelotons of riders that rolled throughearlier in the day. Since these two appear to be playing by the rules, you jump in the mix letting them set the pace. If oneof them falls off the pace to feed or drink, you let them know you are willing to close the gap and keep this thing together.Theyre doing all the work, setting a strong pace and it is to your advantage to keep it together. All are draft legal, justworking together. Back in town with only a mile or two to go to the finish, its obvious these two can no longer check theiregos. They put the hammer down. Waving goodbye, you wish them good luck, sit up and cruse the final miles. T2 was uneventful outside the volun- teer who helps with your run stuff. This guy has it figured out. He has a process and his process works. Stay out of his way. Hat on, nutrition in the tri top, shoes, sunglasses, sun- screen - and out you go! The run. Oh yes, the run. The legs feel good but the rest of you DOES NOT! As soon as you start running your stomach completely revolts. The first three miles are a complete disas- ter.Erica and her parents are waiting near the start of the second loop. Erica is asking how its going. Wearing your emotionson your sleeve, you need not say anything. Dark place but you press on.This race is about emotion - passion. Is it there? Is it not? Written on the run course in chalk is "P.R. or E.R.". Thisresonates and in that moment - you know!Mile 13 - Halfway through the run and the deep fatigue that you hoped wouldnt be present until the final loop is forefront. At the start of third and final loop you have answered some pretty fundamental questions and because of this thingsare much better. You talk with Erica and her family, letting them know its a physical struggle and there is a lot of walk-ing.That third and final loop is a challenge. Its the end of a very long day but this is a race that can be built on. Dig deepphysically and try to stay out of the way mentally because the body will do amazing things if the mind lets it. 14
  15. 15. Mile 20 - Only "five miles" to go. Just get to that final mile and let the crowd carry you home. The 26th mile is a mira-cle mile. It brings emotions only another Ironman could ever know. People ask all the time "How many of these races haveyou done now?" Which is inevitably followed by "Why do you continue to do them?" Although you would never say it,you think, "If they have to ask why, they will never understand." - One mile to go.You finish in the dark at Ironman Arizona. Thats just fine, it helps hide the tears. Tears of joy that come with limits,finding them and stepping beyond them, both physically and emotionally.Mike Reilly calls your name.You have figured it out for now. Just why you do this. Why you push your body to its limits. Its not just because youcan. Can is always good. Can will go a long way in life. Many people can - everyday.You do Ironman because you need to. Thats right - need to. You need to push yourself beyond your comfort zone, out ofyour safe place, off the couch and out the door. You need the doubt. You need to believe. Believe that you can overcomewhatever comes your way. Conquer. Achieve. Believe!Craig Thorsen 15
  16. 16. Bob Babbitt: What I’ve Learned You’d think that after spending the better part of the past 35 years in this sport I would have learned it all by now. Not even close. Every single day I’m lucky to learn even more about the best sport on the planet. Herein, some favorite lessons to live by: Keep the change. When you complete an Ironman event and your time is some- where between 11:30 and 11:59, never tell people your actual time. Nope. If someone asks your time, say, “I went 11 and change.” Definitely more impressive Babbitt with three-time Ironman world Champion Craig Alexander. Photo: Nick Salazar than 11:59:59. In the end, does it reallymatter how much change we’re talking about? I didn’t think so.Experts are great, but becoming an expert on you is even better. Chris McCormack always had problemsin the Kona heat during his early days of racing Hawaii. He worked with physiologists and nutritionists to figureout the best ways for a “bigger” guy like him to deal with the heat and to fuel up during the race. In 2005, ashe was falling further off the pace on the way out to the bike turnaround in Hawi, 1996 Ironman world champi-on Thomas Hellriegel passed him, could tell he was struggling, and suggested that Macca drink some Coke. “Iwas told to never drink Coke in a race by the nutritionists,” Macca said. “I was pretty frustrated and desperateat that point of the race, so I drank a Coke and it was like jet fuel.” McCormack had his best Kona that day upuntil that point, ran 2:49 off the bike and finished sixth, his first time in the top 10. He learned the hard waythat, no matter what the experts say, for him a little carbonated syrup plus caffeine can actually be a goodthing.$300 is $300. I was racing the Chicago Triathlon one year, and as I passed a guy on the bike—which, by theway, is about as rare as a solar eclipse—I noticed he had the sleeves of his wetsuit tied around his neck and therest of the suit was flapping behind him like a huge rubber-coated kite. “Why do you have your wetsuit withyou?” I asked. He looked at me like I was nuts. “I just paid $300 for this thing, and I’m supposed to take it offand leave it in a parking lot?!”Never run by an aid station. Take this to the bank. As soon as you feel like you’re in control during a race,you’re not. Grab something, anything, at every aid station or you’re guaranteed to regret it. You might not suf-fer the consequences right away, but you will definitely pay the price for not taking a gel, water, salt, electro-lyte drink, pretzels or gummy bears.Remember your priorities. When we are living our daily lives, things can be complicated. We have to dealwith money issues, employees, employers, dressing nice, family, friends, what’s happening on Twitter and Fa-cebook plus so much more. But on race day, life is so much simpler. All that matters to us in those few hours ishow fast we are going, how our bikes are working and how the legs feel when we start to run. Does anythingelse really matter?Prison weapons are good. “Hey Babbitt,” a fellow 60-to-death age-grouper yelled at me as he passed meduring a race this past summer, “that bike is from the last CENTURY!” I was about to say something back tohim when I realized how right he was—I bought my bike back in 1998. The good news? Not long after that Iupgraded to a Specialized Shiv, which I love. The message? If a bike is named after a prison instrument like aShiv or a Shank, it’s probably pretty damn fast.Bob Babbitt is the co-founder of Competitor magazine, the co-founder of the Challenged Athletes Foundation,the host of Competitor Radio and an inductee into the Ironman Triathlon Hall of Fame and USA Triathlon Hall ofFame. To hear his interviews with more than 500 endurance legends, visit Look for his“Never A Bad Day” columns every month in Triathlete magazine 16
  17. 17. This week’s swim workout comes from Atlanta-based coach Andrew Shanks, who is pursuing hisMasters in Exercise Science at George State and works for Dynamo Multisport. Shanks gave two options for swimmers of different speeds. One Hour Swim Workout : Jacob’s Ladder SwimJacob’s Ladder: 2600 swim workoutWarmup Workout200 swim200 streamline kick w/ fins200 pull2×50 drill of choiceMain SetDo three rounds of the following, with 10 secs rest between each interval, 40 secs betweeneach round. All freestyle (minus the noted 100 kick at the end of each round) with a hardbut clean effort.25 / 50 / 75 / 100 / 100 / 75 / 50 / 25 / 100 kickCooldown100 easyJacob’s Ladder extended: 3100 swimWarmup200 swim12×75 w/ fins as 50 drill/25 swim#1-4: Fly kick with freestyle stroke#5-8: Straight Arm Recovery#9-12: Single Arm by 25sMain Set3×300 pull w/ 30 sec rest. Push every third 25, otherwise steady effort.Two rounds of the following, with 10 sec rest between interval and 40 sec rest betweenrounds. All freestyle with a hard but clean effort.25 / 50 / 75 / 100 / 100 / 75 / 50 / 25Cooldown100 choice 17
  18. 18. INGREDIENTS Mediterranean Quinoa Salad∗ 2 cups water∗ 2 cubes chicken bouillon∗ 1 clove garlic∗ 1 cup quinoa (uncooked)∗ 2 chicken breasts (cooked chicken breasts cut into bite size pieces)∗ 1/2 red onion (diced)∗ 1 bell pepper (diced)∗ 1/2 cup kalamata olives (chopped) *I didnt include these∗ 1/2 cup feta cheese (crumbled)∗ 1/4 cup fresh parsley (chopped)∗ 1/4 cup chopped fresh chives∗ 12 grape tomatoes (halved)∗ 1/2 english cucumber (sliced and quartered)∗ 1/2 tsp salt∗ 1/2 cup fresh lemon juice∗ 2 tbsp balsamic vinegar∗ 1/4 cup olive oil Directions 1. Bring the water, bouillon cubes, and garlic to a boil in a saucepan. Stir in the quinoa, reduce heat to medium-low, cover, and simmer until the quinoa is tender and the water has been absorbed, 15 to 20 minutes. Scrape the quinoa into a large bowl. 2. Gently stir the chicken, onion, bell pepper, olives, tomatoes, cucumber, feta cheese, parsley, chives, and salt into the quinoa. Drizzle with the lemon juice, balsamic vinegar, and olive oil. Stir until evenly mixed. Serve warm or refrigerate and serve cold. We absolutely loved this recipe! We served it with some toasted pita bread cut in triangles and used them sort of like scoops/chips. The flavor was fresh and this will definitely be a repeater! 18
  19. 19. 5 Ingredient Peanut Butter Granola Barsmakes 12-16 granola squares• 4 cups rolled oats• 2 tablespoons chia seeds (these are optional, I just love the texture they give)• 1/2 cup unsalted peanuts, chopped• 3/4 cup natural peanut butter, melted• 1/2 cup brown rice syrup (honey works too!)add ins:∗ chocolate chips∗ wheat germ∗ flaxseed∗ dried fruit (I made some with cherries!)∗ other nuts • Preheat over to 350. • In a large bowl, combine oats, chia seeds and peanuts. Add brown rice syrup (or hon- ey) and mix to combine. Add melted peanut butter and mix until moistened. This works as a perfect, simple granola bar, but you can also throw in any add-ins at this time. Fold them into the dough. You may need to get in there with your hands and work the granola dough! If dough is still too dry (this can depend on your ingredients) add more peanut butter or syrup (or honey) 1 tablespoon at a time until moistened. • Press dough in a greased (non-stick spray) 9 x 13 baking dish. Bake for 25 minutes. • These would also work as a great no-bake granola bar, but I liked how they came to- gether and the chocolate chips melted as they got warm. If you want to make no- bakes, simply press the dough into the pan and refrigerate for 60 minutes. 19
  20. 20. Ingredients• 4 green bell peppers, tops off, seeded• 1pound turkey• 2 tbsp. Olive Oil• 1/2, chopped onion• 1 cup sliced mushrooms• 1 cup, chopped zucchini• 1/2 red bell pepper, chopped• 1/2 yellow bell pepper, chopped Turke y veg• 1 cup fresh spinach g ie stuffe d p ep• 1 (14.5oz) can diced tomatoes, drained pers• 1 tablespoon tomato paste• Italian seasoning to taste• Garlic powder to taste• Salt and Pepper to taste Directions ∗ Preheat oven to 350 degrees F (175 degrees C). ∗ Wrap the green bell peppers in aluminum foil, and place in a baking dish. Bake 15 minutes in the preheated oven. Remove from heat. ∗ In a skillet over medium heat, cook the turkey until evenly brown. Set aside. Heat oil in the skillet, and cook onion, mushrooms, zucchini, red bell pepper, yellow bell pep- per, and spinach until tender. Return turkey to the skillet. Mix in the tomatoes and tomato paste, and season with Italian seasoning, garlic powder, salt, and pepper. Stuff the green peppers with the skillet mixture. ∗ Return peppers to the oven, and continue cooking 15 minutes. 20
  21. 21. Ingredients: NO-BAKE1 cup oatmeal (I used old fashioned oats) ENERGY2/3 cup toasted coconut flakes BALLS1/2 cup peanut butter (creamy or chunky)1/2 cup ground flaxseed1/3 cup honey or maple syrup1 Tbsp. chia seeds1 tsp. pure vanilla1/4 tsp. cinnamonoptional add-ins = 1/2 cup of: chocolate chips, craisins, raisins, peanut butter chipsI used 1/2 cup chocolate chips Directions: 1. Stir all ingredients together in a medium-sized bowl (or mix in your mixer, I did) until thoroughly blended. Let chill in the refrigerator for 30 minutes. 2. Once chilled, roll into balls about an inch in diameter. Enjoy! 3. Store in an airtight container up to one week.I originally got this recipe from my friend, Merissa. She found the recipe on options for mixture of ingredients are plenty! You could substitute any of your favorite nut butters for thepeanut butter, skip the flaxseed and/or chia seeds, and add any other similarly textured and beneficial ingredi-ents. The key is to make sure your mixture will stick together to form yummy balls of 21
  22. 22. The Board of Directors, Sponsors and the Calendar of Upcoming Events…. BOARD OF DIRECTORS • ERIC BYRD ~ MEMBERSHIP DIRECTOR • JAROD CROOKS ~ TREASURER • MEGHAN FAULKENBERRY ~ MENTOR DIRECTOR • NATALIE GALLAGHER - SOCIAL DIRECTOR • GREG GALLAGHER - VICE PRESIDENT • RENE GUERREO - WEBSITE DIRECTORWe would like to • JENNIFER LITTLE - CLOTHING DIRECTOR extend a • MELISSA ERICKSON~ SPONSORSHIP LIASONgenerous Thank • ALISON STITT - NEWSLETTER DIRECTOR • JESSI THOMPSON - SECRETARYYou to our truly • ROGER THOMPSON - PRESIDENT amazing sponsors!! March - April 2013 J Training Opportunities: Races: • Whitworth Masters Swim, offered Check Forum “Races” for other posted FREE to Tri Fusion MEMBERS events. Also find lots through Race Rag , every Sunday am. Sign up on the & various online sources. forum as limited spots, and confirm • March 29-30 Snake River Tri, times. Lewiston • Running workout opportunities • April 21st Spokane river run posted on the forum and/or Face- • May 27th Spring Festival, Tri & Du, book. Moses Lake • Continue to post & check for any • June 23rd Ironman CDA training swim/ride/run on the Fo- rum, Facebook page and/or send • July 14th Valley Girl, Liberty Lake out an email! We encourage all of • July 28th Race the River, CDA you to post your workouts there as well! • August 18th Wunderwoman, Medi- cal Lake • Fitness Fanatics holds a Thursday • Sept. 21st Grand Columbian Tri, night “shop ride” starting at 6pm. All Electric City levels welcome. Upcoming Events: • April 24th, Fitness Fanatics Shop- Next Membership Meeting: ping night. 6:30-8:30pm, w/ appe- Join us at Twigs every 3rd Wednesday tizers & beverages! Come get the of the month, next meeting will be: new season gear you need! April 17th 6:30pm • June 15th, Kids Triathlon Sign up to volunteer on the forum and/or con- tact a board member 22