Tri-Fusion Newsletter APRIL '14


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Tri-Fusion Newsletter. Members Race Reports, Bio's and other related triathlete articles.

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Tri-Fusion Newsletter APRIL '14

  1. 1. 1 Thank You for all those who contribut- If you have a race report, article, recipe please submit it to REMINDER: 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 questions. April2014 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 Still S T A N D I N G B O S T O N 2013 R E M E M B E R 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…
  2. 2. 2 Swim against the Olympians Michael Phelps or Ryan Loch- te and, chances are, you’re bathing in their urine. And they’re not alone. Nearly one in five American adults (pdf, 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
  3. 3. 3 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 competitive swimmers.
  4. 4. 4 "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 months away?” “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 burnt out. 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 recovery. 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 rest. 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.
  5. 5. 5 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. Well, pooh. 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! Tri-musings
  6. 6. 6 Purposeful Eating 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
  7. 7. 7 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
  8. 8. 8 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 farming business. 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 of phytoplankton. 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.
  9. 9. 9 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- ing. 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
  10. 10. 10 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
  11. 11. 11 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.
  12. 12. 12 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
  13. 13. 13 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 year-old, Owen. “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- perienced cyclists.” –Jennifer Durand “I enjoyed connecting with the energy that doing things with Tri Fusion mem- bers gives me, especially during the long cold winter days.” –Sharon Underwood “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 Y C L I N G C L I N I C
  14. 14. 14 “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- sions!” –Mary Stockinger
  15. 15. 15 High-intensity interval sessions are key for boosting fitness. Here’s how to work them into your training. 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 The Perfect Running Interval
  16. 16. 16 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 white caps. 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. -Meghan Faulkenberry Snake River Half marathon = complete success
  17. 17. 17 Marda Berg Member since: August 2013 Branch Manager for Moneytree “A” Race 2014: Yellowstone ½ marathon and Wunder- woman Olympic 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 etc. 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…. unknown My Life My Tri
  18. 18. 18 Steve Orvik 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 passion. 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 movie. ): 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
  19. 19. 19 PROTEIN WAFFLES & jam 1/2 c Quick Oats 2 egg whites 1 scoop of your favorite protein powder 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
  20. 20. 20 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 dressing bitter) 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.
  21. 21. 21 Black Bean and Sweet Potato Enchiladas Ingredients:  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) Directions: 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
  22. 22. 22 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 TRAINING OPPORTUNITES  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 SOCIAL EVENTS  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/ ride/run with. RACES  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 marathon  May 31, Troika  June 1, Windermere Half/Full marathon  June 7, Moses Lake Olympic  June 7, Boise 70.3  June 14, Yellowstone Half marathon  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 for local events, or city of your choice for rac- ing opportunities. MEETINGS:  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! April/May/June 2014