Thank You for all those who contribut-
If you have a race report, article, recipe
please submit it to
See Melissa if you are a new member
and need to grab your swag bag. Also for
any of your clothing order needs and/or
Want to know the best way to stay connected to what is going on
in your club? About time you join Facebook and find us there with
lots of up to date post, events, photos & so much more. Check out
& sign in to our new Race Reach, mainly for Members Only of the
Tri-Fusion club, where you can find & RSVP to any and all
scheduled dates from club events, training, meetings & races.
Take advantage of what your club is offering you!
Any questions, ask a member of the board! Happy Training
for her sister to ﬁnish the marathon when the ﬁrst bomb
exploded, causing her to lose both legs.
on it. On my naked legs seeing those words and having the
marathon when the ﬁrst bomb exploded. Shrapnel hit his
caused permanent hearing damage. He is pictured here
with his wife and daughters.
put back together, there will be a lot of people back. It's
become a huge part of our lives." (image of family)
READ MORE… runnersworld.com/dearworld
Swim against the
Phelps or Ryan Loch-
te and, chances are,
you’re bathing in their
urine. And they’re not
alone. Nearly one in
p.5) admits to having
urinated in public
swimming pools. Phelps, for one, doesn’t think a little in-pool relief is
such a big deal.
“I think everybody pees in the pool,” Phelps told The Telegraph in
2012. “It’s kind of a normal thing to do for swimmers. When we’re in
the water for two hours, we don’t really get out to pee. Chlorine kills it
so it’s not bad.”
But though chlorine might kill bacteria, it also reacts with chemicals
in human urine to create harmful gases. Scientists have long-known
that when urea—a compound present in urine—combines with chlo-
rine, it gives off nitrogen trichloramine (NCl3), a poisonous gas that
can cause acute lung injury. Scientists monitoring the presence of ni-
trogen trichloramine during a national swimming competition found
that it doubled after the first day, increasing by three to four times
throughout the rest of the four-day event.
Until now, much less has been known about chlorine’s reaction with
uric acid, another chemical in urine. However, recent research indi-
cates that uric acid is responsible not only for more nitrogen trichlora-
mine, but also for a large share—between 24% and 68%—of another
Pool pee isn’t just gross—it’s also harming swimmers
dangerous gas, cyanogen chloride, that wafts around indoor swimming
pools. If inhaled, the latter compound can harm the lungs, heart and
central nervous system, says Jing Li, professor of applied chemistry at
China Agriculture University and co-author of the new study. Both ni-
trogen trichloramine and cyanogen chloride have been linked to acute
and chronic health problems among swimmers (pdf), as well as among
lifeguards and pool staff.
What does this mean in practice? Imagine a smallish indoor pool during
peak hours (pdf, p.4), with 20 swimmers using it simultaneously. Scien-
tists estimate that each swimmer releases 50 mL (0.25 cups) of urine,
which in this scenario would equal two pint glasses of pee in total. If the
chlorine levels were consistent with those typical of pools in western Eu-
rope, that would cause cyanogen chloride concentrations of 12 µg/L
(.012 mg/L)—a good bit higher than the the 5 µg/L that the US National
Institutes of Health cites as the lowest irritant concentration.
What’s to be done? Li identifies two ways to decrease the concentration
of cyanogen chloride. Upping the pool’s chlorine content reduces the cy-
anogen chloride problem (though it may exacerbate the nitrogen trichlo-
ramine problem). Better yet, he suggests: “swimmers can improve pool
conditions by simply not urinating in pool.”
While you wait for that happen, the study suggests avoiding “the vicinity
of urine release locations in pools.” That means it’s probably wise to
steer clear of anywhere with lots of children—or, for that matter, any
"Training" Before Real Training
by Gina Kehr
Not more than a few weeks into the new year I
heard two athletes talking about how they were on
day 1 of their Ironman training. When I asked them
what race they were training for they said Ironman
Tahoe. I thought to myself, “Isn’t that about 9
“Training” for an event takes a lot of energy, not on-
ly physically, but emotionally. Planning your season
can help keep that physical and emotional compo-
nent in check so you can put the right focus where
it needs to be and make sacrifices at the right time
to help prevent burnout.
One of the biggest reasons athletes may want to sit
down with me for consulting is to discuss why they
feel lost and unmotivated. Two common drivers for
this are they are very early in their seasons and ac-
tually lack direction on what to do or they are still
six months away from an A race and are already
Both scenarios have the same answer: create a
spreadsheet that shows the number of weeks to an
event and then create the schedule. This helps re-
lieve any anxieties and lack of drive one may be
experiencing. The first thing I do when looking at
total number of weeks is to see how far away the
athlete is from 12-15 weeks from his or her A race.
This is where you to say to yourself, “I am training
for ‘X’ race” and mark it as such on your calendar.
In many cases the date that we select is about 8-20
weeks away from the A race.
For athletes who have loss of direction and lack of
motivation, this shows them they still have time to
get started. The weeks leading up to their “training”
is their time to get themselves ready to train by fo-
cusing on consistent training and a routine. It is the
time to allow work and life to get in the way, but
strive to do their best to get it done.
For athletes who have already been “training” and
already been making way too many sacrifices, this
allows them to relax a bit and let them rebuild their
well, so when the sacrifices and hard focus needs
to be applied they are ready to do so. This planning
also works well for athletes who have suffered a
sidelining injury or illness to help them outline their
Below is a way to look at the season for an A race.
Weeks X-16 to go - Get consistent, focus on
skills and strength and start seeing mile-
age increase on certain weeks. Mentally
feel like you are getting in shape and stay
engaged with fitness. Do not make big sac-
rifices like missing events that are im-
portant to you. Eat well, but be conscious
of your choices. Sleep well.
15 weeks to go - Training has begun. Con-
sistency should be established. Mentally
you are prepared for the next 15 weeks.
You may make a sacrifice here and there
to get workouts done. Eating becomes
more for fuel and recovery, sleeping be-
comes more important.
12 weeks to go - You are totally committed to
your training. Key sessions are the main
focus. You make specific decisions in re-
gards to the foods you eat for training and
sleep has just become a priority. You start
sacrificing extra activities for sleep and
8-4 weeks to go - You are all in. This is it.
These are your money weeks. The last
time to move the ball forward. Sacrificing
becomes a part of your lifestyle. All of your
decisions are based on your race. You
have invested time and money and if you
had to pick one period to absolutely be
about you and your training, it is here.
3 weeks to go - Know that the work is done.
Sleep and extra rest is what will help solidi-
fy the work that you just did for the last four
weeks. You should feel things let up and
try and go back to a relaxed feeling like in
week 12. Food and sleep are the most im-
portant, if you miss workouts here you are
not to make them up, but move on in the
recovery and be okay with it.
Two weeks to race day - ENJOY. You are
totally invested and you should be feeling
like Christmas morning is coming. Spend
more time with family and friends, be in a
relaxed and positive environment, make
your workouts count and get lots of sleep
and continue to eat for recovery and fuel.
Work may get in the way more than you
like during this time; it is okay -- be kind to
yourself. Get fired up and smile while on
that start line.
by Sharon Underwood
Has this happened to you? When I first began to get serious about triathlon, I wanted a
lot of information fast. I bought books and subscribed to magazines. I thought I had
it nailed down until I realized that many of the suggestions that were offered as facts
were contradicted by the next book or article I read. The contradictions were plentiful:
consume salt, don't consume salt; you need a coach, you don't need a coach; focus on
volume not intensity, focus on intensity not volume; drink 18oz per hour of water,
drink only when thirsty; do this but not that, do that but not this! Are they ever go-
ing to make up their minds? End result was that I cannot learn about this sport quickly.
I was volunteering in T1 at the Couer d'Alene IM when a young woman came jogging
toward the bikes. Her wetsuit was already at her waist and her face was solemn. Sud-
denly she stopped, drew back her shoulders, beamed, and exclaimed to herself “Why am
I in such a hurry, I have all day!”.
Disclaimer: I am not a good cyclist. After I wrote the article about my bike tour in
Colorado, someone said “you must be a great cyclist”. I am not. I am average and I am
not being modest. The point of pointing out the seeming ease with which I pulled off
that week long tour was that if I can do it, any of you can do it. If your an average or
novice cyclist like me, just go slow and you will have no problem... and if you can, go
with someone you love.
I started running as a walk-on for the women's track and cross-country team at the
university I attended as an undergraduate. The men's track coach didn't allow us to use
the track until he was force to by the passage of Title IX. As such, I have really appreci-
ated the lack of gender bias in triathlon. However, there is an inherent and unintended
financial bias. The sport is not a level playing field in that regard. I'm really pleased to
see such wonderfully affordable events like Trifusions kids triathlon breaking the mold!
by Brady DeHoust
Over the past 10 years, the eating habits I’ve adopted have come in very small pieces. If I think about how I ate 10 years ago versus
how I eat now, the major difference would be the purpose of the food I’m putting in my mouth. Ten years ago, the purpose was to
get the flavor -- usually very quickly -- and fill the stomach -- usually too full -- then repeat the process four hours later. It didn’t
really matter what I was putting in my mouth, it just mattered that it tasted good and filled me up. I don’t want to be misleading
with the thinking I was overweight or eating total junk, I’ve always been health conscious by virtue of my upbringing (thanks
Mom!). However, with the years of progressively becoming a better athlete, I’ve profited greatly with little-by-little adaptations to
what I eat (or don’t eat), and more importantly, why I eat the foods in my diet.
When considering diet changes for ultimate health, I’ll outline my personal view on:
How to make changes
Purpose in relation to our life and training
Challenges of a healthy diet lifestyle
Use of supplements
Note: I am not a registered dietitian or medical doctor. My thoughts and recommendations are driven by years of trial, error and
my overall feel (good and bad) from different food and diet selections.
The How - Positive Change Comes Slowly
If you say “never” with your diet choices, you’re likely lying to yourself and setting up the chance of failure. Maybe you consume
too much sugar-saturated soda. Don’t start off by saying, “I’m cutting out all soda from my diet.” This may be attainable for a con-
densed period, but likely won’t be a lifestyle diet change and when you have that soda after days, weeks or months of sticking to
your plan, you’ve ultimately failed your diet and are likely to revert back to old habits. Better would be a plan to limit your intake
and replace a normal daily soda with something nutritious, still allowing yourself the occasional sugary drink that your body is ac-
customed to from years of “too much.” The positive feelings you’ll gain from less of what isn’t healthy will “teach” the body to
desire less of the unhealthy food, and more of the healthy food. It’s a process and it cannot be taught with one fad diet or a two-
week “detox.” One soda per day becomes one soda per week, and then becomes one soda as a treat (such as after long or hard train-
ing). Understand the “feel” of the changes you want to incorporate rather than just assuming it’ll be never-again-and-last-forever,
and possibly result in failure and a relapse back to what was normal (which is too much!). This is the problem today with fad diets
and the all or nothing mentality to eating for health.
While I’ve tried the “all-in” diet changes, I never do so thinking that it will become the way I eat for a lifetime. I’ll often implement
a certain style of diet for a defined trial period to better understand its promoted benefits. In 2010, I adopted gluten-free for 60 days
leading up to an “A” race. In 2013, I ate a modified raw food diet for eight days (I did allow some cooked protein at night from fish
or chicken). I adopt these diets to get a sense of whether there is positive change in how it makes me feel, and it’s not always the
case that these super-nutritious-this-is-the-only-way-to-eat diets make me feel good, and that’s what’s important in the long run
because the feeling of “good” is what teaches the body to want more of the good (or less of the bad).
With gluten-free eating, I felt a positive change in my overall digestion and a less uncomfortably full feeling after eating. Wheat is
naturally inflammatory, and the elimination of wheat resulted in reduction over the overall inflammatory response in the body, lead-
ing to a positive adaptation and feeling.
The raw diet was easy in some ways and difficult in others. I tackled this without a lot of research, or any books driving the “how.”
One weekend, between visits to Whole Foods Market and the local farmer’s market, I spent $88 and never left the produce section.
Preparing a meal was simple; slice up some fruits and veggies, figure out a way to make it taste good (often in a salad), and have at
it. Being diverse became a challenge and I felt like all I ate was asparagus, cucumbers, and peeled and sliced raw sweet potatoes.
After a few adjustment days, I again -- similar to the gluten-free trial -- felt positive changes in the digestion process. Things felt
cleaner and less clogged with discomfort. However, I also experienced some of my worst feelings with triathlon training. I was low
on energy and -- without any conscious effort to do so -- got down to a weight eight pounds under my “sweet spot” weight (I was
losing a pound per day). That part wasn’t a positive feeling and I noted that and quickly adjusted back to my normal diet. But the
eight-day trial exemplified the positive feelings that unprocessed and raw foods can have on the body, which means I now eat more
(not all) whole and unprocessed or cooked foods. I took a small slice of that diet and implemented it to what works for me in my
own diet and lifestyle.
Purposeful Eating - For training… for performance… for life
What drives the desire to eat healthy? It feels better is the simplest answer. Unfortunately, most folks who eat for no other purpose
than the time of day (breakfast, lunch, dinner, and intermittent non-nutrient rich snacks) won’t ever allow the body to get that posi-
tive sense of feel that nutritious, whole foods (that we prepare and don’t take out of the box) give you.
I began the journey to being more health conscious and selective with what and when I ate to complement a dedicated training regi-
men driven by the goal of optimum performance on race day. If I was going to train the body, consistently and sometimes hard, it
made sense to feed the body well when I wasn’t training to get the highest return on the training investment. I had a purpose to ad-
just the foods I ate and get a sense of the positive adaptations in training recovery, racing performance, and ultimately, lifestyle
adoptions that became the norm.
Challenges of Healthy Eating
Food marketing and labels are tricking us into believing that what we put in our shopping carts is healthy. The buzz words ring loud
as you stroll down the grocery store aisle: “All Natural,” “Gluten-Free,” “Whole Grain,” “Omega-3 Fortified,” even “Organic.”
The “All Natural” food label means nothing. Take a look at the ingredient list (or paragraph!) on a bag of All Natural Tostitos. Sure,
it’s better than grabbing a bag of Tostitos laced with food processing chemicals, but it’s still a bag of highly processed chips and
does not provide the amount of nutrients we should look for any time we eat.
While the Gluten-Free label will save you from the inflammatory response of the protein wheat-gluten, there should be caution in
relying on gluten-free being nothing but healthy and nutritious. Many gluten-free products are highly processed and contain a lot of
corn starch and contain ingredients just as hard to pronounce as the gluten-loaded product on the next shelf.
The American diet is too focused on the claim that whole grains make the box of whatever you’re buying healthy. In retrospect, it
can be the converse in that too much whole grain, although providing a greater amount of fiber in the diet than the non-whole grain
counterpart, can result in an overall increase in the body’s inflammatory response.
Most people are aware of the importance of EFA’s (Essential Fatty Acids) and that Omega-3 is the healthy fat we all need and
comes mainly from cold water fish and other sea life such as krill. So, when you see a dozen eggs that are fortified with omega-3s,
how do you think that omega-3 got into that egg? It’s doubtful that the hen was fed a diet rich in North Atlantic wild salmon. It real-
ly just means that the “All Natural, Omega-3” eggs were processed to be fortified with the label-enhancing omega-3 EFA.
It may be surprising to see the “Organic” label make the list, but how nutritious and healthy do you think an Organic Pop-Tart is?
It’s not, and justifying the purchase of foods in your diet based on these labels only puts non-nutrient dense -- and expensive --
food substances in your shopping cart.
Keys to a healthy food shopping trip:
Spend the most time in the produce section (or at the farmer’s market) and fill most of your cart there. If a food product
doesn’t have a label, and isn’t enclosed in a box, it’s probably very healthy and has never been through any type of food
processing. Buy whatever you want, and eat it as often as you’d like.
Be cautious of the labels, and check the ingredients. If the ingredients list is in paragraph format, put it back. If you cannot
pronounce the ingredients, put it back. Look for labels with real food ingredients, and not things that – when all formulat-
ed together – make up a food substance.
Look for the “Local” label. Choosing locally produced food is sometimes better than the USDA Organic label. Local food is
fresher, probably higher in nutrient content, and often not treated with any chemicals, but the process to stamp produce or
food products “USDA Organic” is too expensive for farms or companies that do not have a wide distribution channel for
their product(s). Look into your local CSA (Community Supported Agriculture) to get fresh and local produce, meats,
and dairy and also support the local farmers who may not have the mass distribution to supermarkets to sustain their
Look for “Grass Fed” if you’re buying beef. While we should always steer clear of meats and/or dairy coming from sources
that were treated with hormones or antibiotics, it’s important as well to look for grass fed and not meats from cows that
are fed lots of corn to quickly “beef” up.
Supplements - Should be supplemented
The mass marketing of supplements to keep you “energized, clean, healthy, and full of vitality” is just as big as the food labeling in
the industry. You could literally walk down the supplements aisle at your local health food store and fill your cart with every type of
food and nutrient requirement your body needs, and not have one piece of whole, real food in the cart -- you’ll also likely have a
mega shopping bill at checkout. This is not to say that supplements aren’t healthy, or that they don’t result in whatever it is they
claim to “enhance, restore, or maintain.” However, whole food supplements: minerals, vitamins, EFAs, phytonutrients (such from
sea plants like seaweed and algae) should be supplemented and not sucked down on a daily dose regimen. I’d also look at the indi-
vidual needs for anyone looking to take “this” or “that.” It certainly makes sense for a slightly anemic female who engages in endur-
ance training to look into iron supplementation to ensure adequate needs are met. But just because iron is essential for the body’s
ability to carry oxygen in the blood, it isn’t a reason for every athlete to go out and start popping iron pills. For one, it can cause
problems in the gut, and two, the body just may not need (or want) it. It’s also wise to understand and monitor your serum blood
levels when supplementing certain vitamins and minerals; to both understand the “need” and to know if the supplements are really
working (raising or lowering levels as they should).
I write all this with the caveat that I have fallen victim to exactly what I’m suggesting we don’t do. My cabinets have been filled
with supplements I’ve read about on holistic health sites and I’ve gone down the road of having a supplement-rich daily diet. Based
on the recommendation of a friend and athlete I highly respect, I recently read a health food book written by David Wolfe called,
“Superfoods”. What was most astounding to me was the culture behind the superfoods Wolfe claims to be the top 10: from the hon-
eybee’s process to produce honey, royal jelly, or bee pollen to the bottom-of-the-food-chain-and-packed-with-everything make-up
During one of my visits to the local Mom’s Organic Market, I had the book in hand and found myself filling my cart with spirullina,
chlorella, raw honey, hemp seeds, cocoa and macca powder… basically anything the book told me would make me feel more ener-
gized, vibrant, recovery quicker, have a higher capacity for endurance sport went into the cart. Now, this is all fine and good, until I
started eating all of these things… every single day. That’s not the point of eating a superfood-rich diet. The point is to include these
foods in your diet and replace less nutrient-dense foods slowly while the body adapts (and learns) to like the good stuff. So rather
than making sure I take a spoonful of raw honey daily in a morning smoothie, I occasionally use it to sweeten a cup of green tea, or
occasionally put it into the morning super-green-smoothie-blend -- the key word here: occasionally.
To wrap all this up …
Make diet changes small and over time and changes that fit you and your lifestyle
Don’t become a victim to fad-diet-hopping. Take the pieces of these health-promoting diets that work for you and result in
positive feelings and adaptations.
Buy locally produced and local farm fresh foods as often as you can.
Exercise caution with buzz word product labeling.
Supplement your (necessary) supplements (and put the unnecessary ones into the toilet!).
Don’t say “never” and enjoy your vices… on occasion!
Enjoy the process of defining the diet that is right for you.
I committed to doing the Snake River Tri long ago. I signed up on day one of the race.
This race has long been one of my favorite early season triathlons. It's a quirky race
for sure. The swim is held Friday night, the bike and run are in Lewiston Idaho Saturday
morning. Name another race where a 19 hour T1 is considered a good split.
In an effort to give back to our local community's early triathlon season and to support
a great race put on by some great people, Team TriFusion has stepped up to sponsor a swim
right here in Spokane.
The last time I was in the water was Sunday, November 19th for Ironman Arizona. I haven't
been swimming at all and that's "by design". After a conscious effort to take some time
away after IMAZ, my training has been light this Spring. Under the direction of my Doc-
tor, I am to work on my bike and run first. Using those two disciplines to start building
a base for the season, the swim will come last. Because of this I had some reservations
about signing up for this race.
I got into the pool for a 500 yard swim with the encouragement and some light ribbing
from teammates. I knew it would be a challenge. You can't take that kind of time away
from the pool, show up to give an all out effort and think it's going to go well. It went
as expected. I was out of the water in 35th place...You get what you pay for.
T1 - My favorite T1 in all of rac-
After helping with the timing and
recording of other swimmers, we
cleaned up and headed to dinner.
Eight friends and teammates had a
great Mexican meal where I was
sure to order a single adult bev-
erage only so I could claim I had
a beer in T1.
The following morning Bootsy and I
were up and on our way to Lewiston by 6:30 a.m. We arrived in time to find a good spot in
transition and time for a quick warm up.
Teammates: The Push and Pull by Craig Thorsen
The race was scheduled to start at
10 a.m. but keeping in the low key
nature of the race, it started
shortly after the top of the hour.
And in keeping with the quirky na-
ture of the race itself, the par-
ticipants line up at the far end of
transition and after the gun fires
you stand around waiting for the
clock to hit your swim time. So if
your swim time was 7 minutes 30
seconds you waited at the start
line until the clock shows 0:7:30
and off you go. The gun fired and
we all just stood around, some of us posing for pictures
As we stood waiting for our individual times to appear on the race clock a few jabs began
to fly. Kellee was first to throw the gauntlet which landed squarely at my feet. Just
something friends do in an effort to push each other to make sure they are prepared and
willing to give their all. She quipped how she would out split me on the bike. Kellee is
a world class athlete, qualifying and racing Boston, she has out split me on the bike in
other events. At Ironman Coeur d'Alene this past summer I wasn't in her time zone off the
bike. The guys quickly picked up on it and the challenge was on.
This race features a 13 mile bike course which takes you 6.5 mile straight up Tammany
Creek Grade on an out and back course which naturally comes 6.5 mile straight back down.
I settled in quickly and found a good rhythm. Do to my level of fitness (or lack there
of) the obvious plan was to race on feel. I would error on the side of over riding in
hopes of taking back more time on the bike then I would give up on the run. Never a solid
race plan by any means but I knew my run wouldn't be strong whatever the case. I was hav-
ing some luck moving through the field and when I came upon Kellee my intention was not
to lift my effort or rhythm. Passing just off her left shoulder I gave her a "jump on my
wheel". Missing my wheel she did lift her effort to match mine. This is another thing I
love about small races and triathlon as a whole, pushing each other in an effort to get
their very best.
When I hit the turnaround at the midway point, Kellee was standing right on top of me. I
knew she would get me in the run but I was glad I could help pull a friend along on the
bike. Turning for the bottom I pushed hard knowing gravity never takes a day off and my
oversized frame would need to rely heavily on that. I got off the bike 10th overall.
Bootsy had elected not to race but was kind enough to travel with me. She was standing
just out of T2 as I began the run. As I started out I wondered if I were "running" at
all. After the race Bootsy confirmed my doubts asking "How was your run? You looked like
you were struggling out of T2". Never able to settle into a good rhythm, I used heart
rate to control or push my effort, not worrying about pace. Shortly after the turnaround
Kellee returned the favor with a quick hand slap of recognition as she passed with a
"come on let's run this in together". The only thing I could do was to utter "Go get
yours Girl" or I'm all in and there is nothing I can do to match that pace.
I came to this race with some reservation but it didn't disappoint. The Snake River Tri
proved fun as always in its
own quirky way. I enjoyed
spending time with friends and
teammates, pushing each other,
supporting each other, ribbing
each other. I finished second
in my age group well behind a
teammate who had turned him-
self inside out in an effort
to test his fitness. This guy
left it all out there, trom-
boning what was left of his
breakfast just past the finish
line. Whether a fellow compet-
itor finishes 10 minutes ahead
of me or 20 minutes behind,
pushing themselves hard enough to leave the remainder of their breakfast on the sidewalk
always leaves me asking if I did enough. Did I leave it all out there? Next time can I go
harder, push myself further?
After returning to Spokane, Bootsy and I had some lunch and a quick nap before heading
down to a local brewery to hear a long time friend play some music and to celebrate a
birthday. Bootsy convinced me to ride the mountain bikes down. She thought it would be a
good idea to spin out the legs that had tightened up from a sprint effort. This proved to
be a great idea and a reminder that we don't do enough of this. With the weather changing
for the better I hope we continue to take the opportunity to do more of this kind of
thing. It proved to be a great day all around I must say.
A group ride can benefit your
training and make you faster.
Though triathlon is generally a
non-drafting sport, ironically
some of the most fun and bene-
ficial training we can do on the
bike involves riding in a draft-
friendly group. Organized group
rides can be found in nearly all
active communities, and may be
geared toward bike racers, rec-
reational cyclists or triathletes.
As a coach, I structure my ath-
letes’ bike training to allow am-
ple time for solo sessions in order to prepare for the specific demands of non-drafting rac-
ing, such as time in the aerobars, focused effort and intensity management, but I also
strongly suggest adding in a weekly group ride as an excellent way to meet others, improve
bike handling skills and get a killer workout. In a single group ride you may find yourself
having a grueling hill workout, a leg-searing lactate threshold session, and plenty of steady
tempo riding, often at or above the level you might be able to achieve on your own.
To find a suitable group ride near you, head to the nearest bike or tri shop and ask them
for suggestions. Be sure to let them know your ability level and experience with group rid-
ing so they may tailor their recommendations accordingly. If you have access to a triathlon
or bike club in your area, one of the many perks of joining may be the chance to join week-
ly group rides. Facebook may also be an excellent way to get some targeted suggestions on
the subject, and if your FB friends aren’t yet hip to the local group ride scene then you may
just start a group ride of your own!
Once you have decided to “test ride” a group, you’ll want to keep a few key areas of group
riding etiquette in mind:
Minimize the “tri geek” factor by leaving the aero helmet and tri outfit at home. Surely
you’ll want to let them know that you are a triathlete, but there will be plenty of time for
chitchat when you can casually mention the 4,000 meters you swam at 6 a.m. and the 30-
minute brick run you’ll be doing off the bike.
Ride a road bike if you have one. If not, then a tri bike is fine as long as you refrain
from using your aerobars when riding within 25 meters of others. Your hands belong out
wide on the base bar, near the brakes so you are prepared for sudden stops or turns.
Keep your eyes up and active at all times—and off your Garmin or iPhone. And try to
use only one hand when efficiently taking sips from your water bottle or eating. It is best to
take care of your nutrition needs at the back of the pack.
Ride about a bike length or closer from the rider in front of you, and pay attention to
their verbal warnings and hand signals regarding road obstacles, traffic and upcoming turns
and stops, and pass the message on to those behind you.
Most importantly, be sure to smile a lot, ask a lot of questions and be a humble and safe
ambassador for the sport of triathlon. After a couple of rides the others may start asking
you questions about wetsuits, Body Glide and compression socks.
The Benefits of the Group Rides for Triathletes
Cycling clinics are held each winter/
early spring in the Thompson Sweat
Lodge (i.e. their basement) once a week
for 6 weeks. This year the clinics fo-
cused on getting the most of an indoor
cycling workout. Cycling expert, Roger
Thompson, led the workouts and gave
instruction about proper cycling tech-
nique, drill work, and intervals. There
was nutrition provided by Powerbar
and entertainment often provided by
the Tour de France on the big screen
or occasionally by the Thompsons’ 2
“The cycling clinics were a wonderful
experience for me! I learned about
proper cycling technique – try to limit
rocking side-to-side, full range of mo-
tion with my legs while cycling—I never
thought about those things before Rog-
er spoke about them—very help-
ful! The cycling with one leg drill was
really useful too! The music and videos
kept me interested. Really appreciated
the opportunity to “ride” with such ex-
“I enjoyed connecting with the energy
that doing things with Tri Fusion mem-
bers gives me, especially during the long
cold winter days.”
“It's always great when top tier athletes
are generous with thier time, tips and
space. I learned that "tempo" ride isn't
the same as "easy" ride. I learned the
science behind the benefit of tempo
segments on trainer rides as they relate
to developing the force necessary to
overcome the most challenging parts of
a ride or race. Also, suffrage is more
tolerable and more fun when surround-
ed by teammates and friends.”
–David DennisonHere’s what some of the members had to
say about their experience:
C L I N I C
“One of the elements I like about the
Thompson Indoor Bike Clinics is the
camaraderie. When people show up
they're usually in a good mood and if
they're not, they are when they
leave. The workouts are positive, up-
beat and designed with a pur-
pose. There's also nice variety of nutri-
tion samples to keep are legs pumping!
If anyone is looking for a fun, efficient
and quality indoor bike ride, I'd encour-
age them to give it a try.”
– Dave Erickson
“This was my first exposure to an actual
biking clinic, after decades of riding a
bike. And it was wonderful! Jessi and
Roger invited us into their home and I
immediately felt welcomed. Not only
by them, but the others joining in the
clinic. Music, bike/tri video and great
company made the hour and a half fly
by. What I felt was helpful were the
various drills: tempo (low cadence), in-
tervals (with high cadence), steady,
etc. In getting ready for other rides and
my cross country trip, I had never put
recovery sections into my train-
ing. Lesson learned : ) Their direc-
tion and explanations, when I wasn't
sure what I should be doing, were very
specific and helpful. Loved the ses-
High-intensity interval sessions are key for boosting fitness. Here’s how to work them into
While endurance buffs often revel in long, slow runs, any good training regimen will also
include some high-intensity sessions. This often comes in the form of interval training,
which can create significant jumps in fitness. “Ultimately, as endurance athletes, we want
to be able to sustain as fast a speed as possible over the duration of our events,” says Kris-
ta A. Schultz, an exercise physiologist and triathlon coach for Endurance Works in Boulder,
Colo. “Proper training including workouts aimed at increasing speed will improve one’s lac-
tate threshold (LT), the point at which lactate is produced at such a rapid rate it cannot be
cleared. The benefit of interval training is that it helps us increase our LT.”
New research offers insight into the ideal length of the intervals themselves, as well as how
to best recover. Researchers at the Mayo Clinic pulled together 37 separate studies on in-
terval training and VO2max to get a clearer picture of what scientists collectively know
about interval training. They identified 3–5-minute intervals as being the most effective.
Another recent study out of Great Britain examined the recovery piece. While some coaches
favor complete rest between intervals, this research revealed that active recovery was
more effective in clearing metabolites from the muscles. This, in turn, allows athletes to re-
cover faster between high-intensity bouts when they keep moving, which also likely leads
to better performance during those subsequent intervals. “Running easy or jogging be-
tween intervals will help clear lactic acid quicker because it is being reused as fuel at a fast-
er rate when you’re moving around,” Schultz says.
The next time you’re headed to the track or trail for some high-intensity training, consider
the following workouts. Start with workout 1 before graduating to 2 and 3. Keep in mind
that intervals should not be performed all-out. This means that it should feel difficult, but
you shouldn’t be sprinting. The point of these workouts is to be able to do multiple inter-
vals, not crash and burn after the first couple.
Interval Workout 1
- Warm up 10 min
- 5×3 min at 5K pace
- Jog easy for 3 min between each
- Cool down 10 min
Interval Workout 2
- Warm up 10 min
- 4×4 min at 5K pace
- Jog easy for 2 min between each
- Cool down 10 min
Interval Workout 3
- Warm up 10 min
- 4×5 min at 5K pace
- Jog easy 2:30 between each
- Cool down 10 min
Last weekend I finished one of those races that, up-
on reaching the finish line, makes you feel like
you're exactly where you want to be. For those of
you who raced the Snake River Half Marathon,
you likely felt the same way I did waking up that
morning: fearful of wind so strong as to blow us all
into the river. I know I woke up to winds out of the
north that made the house creak and the American
flag hanging off our porch assume a new resting po-
sition in horizontal. For a race already known for its
strong headwinds, I knew it could only be worse if
additional winds were forecasted, too.
Bryan and I considered staying home. In hindsight,
that would have been our first and only mistake of
the day. If we'd never have driven down to the race,
we likely wouldn't have run at all that day. The clos-
er we got to Wawawai landing, the calmer it felt. We
looked down to the Snake River driving down Wa-
wawai grade, taking in the view of a river free of
I had a long warm up to do considering the temper-
atures hovered in the low 30s. It precluded a fast
race start. I started out running with B&B Physical
Therapy owner and TriFusion sponsor, Mike Lauffer
and his friend. My coach advised me to start out
conservatively, but if the pre-race adrenaline caused
me to run faster than my goal pace, I was only al-
lowed to take advantage of it in the first 5k. Using
this as my motivation, I bridged a gap between
Mike's group and the group I desired to run in: the
one led by Russell-the-work-horse-Abrams. To
bridge my gap, I found myself running about a
6:50min/mile pace, which fell just on the boundary
I'd established for myself as too fast.
Nonetheless, I'd just passed the 3-mile marker and
snuggled in close to Lora Jackson running behind
her man, Russ. We ran comfortably behind him un-
til the 5th mile marker when Russ began to lose his
steam. After giving him my thanks, Lora, Allison
Beall Chauvin, and myself struck out against the
headwind to the turna-
round point, at which
point the strong headwind
turned into a billowing tail wind. The hardest work
of the race had just concluded. Now, all that re-
mained involved a tough mental game.
Allison and I ran together for much of the way back
until about mile 12. At this point, I reveled in the
feeling of legs that had not completely given out
yet. I began to thank myself for running conserva-
tively up until then. I don't think I've run a race
feeling as though I had a substantial kick to use to
the finish line. The last time I'd run this race, my feet
burned for the last 4 miles. This time Ruby's Lube
successfully kept my feet comfortable, even pre-
venting the calluses on my arches from turning to
blisters as they've been known to do in the past.
I pushed myself to the finish line, and with the fin-
isher's clock visible in the last half a mile, it served as
incredible motivation that contributed to a nearly 1-
minute PR. I finished 2nd in my age group with a
time of 1:28:53, happy to have followed my
plan, exhausted from a hard effort, grateful to have
avoided a disastrous flop.
It definitely set me up well for this final 6-week push
to the Boston Marathon. This morning, I used last
weekend's race experience to propel me through my
17+ mile training run with my pup. Maci and I ran
from home to the YMCA. Bryan found us mid-run
to hand out water, then continued on to the gym
to swim. While he swam, Maci and I made our way
through Whitworth campus before approaching the
Y. We ate a snack, I sat in the hot tub and stretched,
and we cleaned up all before the rain began to fall.
Currently, Maci sleeps swaddled in her blanket,
snuggled as close to me as our bodies will allow. I
am anxious for what next week's training plan has in
store. Most importantly, I am blessed.
Snake River Half marathon = complete success
Member since: August 2013
Branch Manager for Moneytree
“A” Race 2014: Yellowstone ½ marathon and Wunder-
Swim, Bike or Run: Bike, I don’t have to think so much on the bike, I can just go and lose my-
self in the ride.
My Song(s): Old 80’s rock bands for the most part, Queensryche, Judies Priest, Motley Crue
Biggest Challenge in races: Convincing myself I can swim that far!
Proudest Moment: The day my son was born.
Pet Peeve: People who say they can’t do something about their fitness level. If I can ac-
complish what I have then anyone can.
Perfect Day: Coffee watching the sun rise while playing with the dog. Then a stolen bit of
time with the husband, a hike or anything active with the family and a nice movie or
good romance book to end the day with.
Indulgence: Pizza! It’s my favorite cheat!
To be a veterinarian. Didn’t quite finish that up but I have a house full
of furry children and am happy where my life has lead.
Best Quote: If you wait for perfect conditions, you’ll never accomplish anything….
My Life My Tri
Member since: 2014
Occupation: Pressure Control-man at Avista Utilities
“A” Race 2014 : Troika- this will be my first ever Triathlon
and I am stoked.
Swim, Bike or Run : Running- of the three, this was my first
My Song(s) Anything by Pearl Jam!
Biggest Challenge in races: I will tell you after Troika.
Proudest Moment: I have four of them and they don't have anything to do with racing. Mar-
rying my best friend and the birth of my three girls.
Pet Peeve: People who throw their cigarette butts out the window. I don't care who you
are… That's nasty.
Perfect Day: Sunshine, Beach and a whole lot of free time.
Indulgence: Anything that sounds like, looks like or tastes like a cookie.
Childhood Ambition: To be a superhero. Ironically, I always thought Aquaman was cool. One
of the more underrated superheros. I felt sorry for him because he never got his own
Best Quote: "Looks like you've been missing a lot of work lately……….."I wouldn't say I've
been "missing " it, Bob." Peter Gibbons-Office Space
My Life My Tri
PROTEIN WAFFLES & jam
1/2 c Quick Oats
2 egg whites
1 scoop of your favorite protein
1/2 c. water
Mix, Cook, Enjoy... calories 314,
protein 37, carbs 30, fat 5
Top with whatever you like, Mindy adds this jam as it's healthfull
and easy to make on the spot
1/2c. berries (any kind)
1 Tbs coconut oil
1 packet Truvia (or sweetner of your choice)
blender, mash mix however you wish and enjoy
cal 152, prot 1, carb 7, fat 14
- Marda Berg
adapted from White on Rice Couple
1/4 cup Meyer lemon juice
1/4 cup olive oil
about 1/4 teaspoon salt, or to taste
2 teaspoons balsamic vinegar
2 teaspoons Dijon mustard
2 cloves garlic, crushed
Place all ingredients in a small liquid measuring cup. Use an
immersion blender to combine all the ingredients, or whisk
vigorously by hand. Drizzle over a bed of mixed greens and
fruits, toasted nuts, and feta cheese.
dressing in the refrigerator for up to one week.
Mexican Green Goddess Dressing
1 cup pepitas (raw)
1 tbsp ground coriander
1/2 cup packed cilantro leaves(stems will make the
juice and zest of 2 limes
6 green onions,light green and white parts only
1/4 cup apple cider vinegar
1 large pinch salt
3/4 cup olive oil
water as needed
Place all ingredients in a canning jar except water in a quart size canning jar. Using an
immersion blender, blend until smooth. Add cold water 1 tablespoon at a time until de-
sired consistency is reached, up to 1/2 cup.
Black Bean and Sweet Potato Enchiladas
8 fajita-size tortillas (flour, corn or whole wheat)
2 cups roasted sweet potatoes, cubed
1 (15 ounce) can of black beans, rinsed and slightly
mashed (you can also substitute refried black beans)
1 small onion, minced
2 cloves garlic, minced
1 teaspoon cumin
1/2 teaspoon chili powder
Salt and pepper to taste
1 small jar salsa (we used a mango salsa)
1 small jar green salsa verde
1 cup grated cheese such as cheddar or Monterey Jack
Sour cream, sliced avocado and cilantro for garnish (optional)
1. Preheat the oven to 375 degrees F.
2. In a bowl mix together the mashed black beans, minced onion, garlic,
cumin, chili powder, salt and pepper.
3. In a large casserole dish, cover the bottom with half of the green salsa
verde. On a tortilla spread a generous amount of the mashed black bean
mixture and add some of the sweet potatoes. Add a heaping spoonful of sal-
sa, a small out amount of the grated cheese. Fold the tortilla over and place
in the casserole dish and repeat with remaining tortillas.
Once all of the enchiladas are assembled, pour the remaining green salsa
verde over the tops and bake for 15-20 minutes or until the cheese is melt-
ed and the tortillas are slightly golden brown. Remove from the oven and
top with sour cream, avocado and fresh cilantro
THANK YOU to our amazing SPONSERS
Eric Byrd— Membership Director
Jarod Crook— Treasure
Meghan Faulkenberry— Mentor Director
& Sponsorship Liason
Natalie Gallagher— Social Director
Greg Gallagher— Vice President
Rene Guerrero— Website Director
Melissa Erickson— Clothing Director
Alison Stitt— Newsletter Director
Jessi Thompson— Secretary
Roger Thompson— President
Masters Swim oﬀered FREE to
Trifusion members most Sunday
mornings 8:30AM @ Whitworth.
Be sure to sign up on the Forum
as limited spots
Lots of workout opportunities
posted on the Tri-Fusion website
forum and/or Facebook page,
Race Reach. Also a great place
for all members to post their
workouts that is open to public
Check out the Race Reach on the
Tri-fusion Facebook page for any
upcoming Social Events! Lots of
club training opportunities listed
and see who else you can swim/
April 21, Boston Marathon
April 27, Lilac Century Ride
May 3, Ironman 70.3 St. George
May 4, Bloomsday
May 25, Couer d’Alene half/full
May 31, Troika
June 1, Windermere Half/Full
June 7, Moses Lake Olympic
June 7, Boise 70.3
June 14, Yellowstone Half
June 14, Tri-Fusion kids triathlon
June 29, Couer d’Alene Ironman
Check the Tri-fusion FACEBOOK
Race Reach for more Races listed on
the calendar and see who else is partic-
ipating at such events.
Also check out active.com for local
events, or city of your choice for rac-
May 21, 6:30pm @ Wandermere
Twigs Bistro and Martini Bar.
You can RSVP for this meeting
on RACE REACH on the Tri-
Fusion Facebook page. Get reg-
istered to stay connected!