1. Skate Ski lessons
January 2011
January 2011
January 2011
January 2011
provided by
Fitness Finatics
Jan. 29th - Mt. Spokane
Case for
Bloomsday Swimming
History
5 ways to Pg. 8-9
Fueling for Pg. 4 Off Season Fitness Goal
Cold Weather Cycling Guide
Pg. 7
Pg. 2-3 Pg. 5-6
Eating
Habits
BOD, spon- THAI Pg. 10
PLEASE WELCOME OUR SPECIAL
sors, Calendar CHILI
GUEST, DON KARDONG.
FOUNDER OF BLOOMSDAY Pg 12 Pg. 11
WONDER HOW YOU CAN BE MORE INVOLVED IN THE CLUB??!!
Tri Fusion is looking for a member to step-up and volunteer to be in charge of the Swag Bags for new members. These are the bags that new members
get that have their Tri Fusion hat/visor, socks, sticker, waterbottle, etc. The person who is willing to do this job needs to be someone who comes to
most of the member meetings (or can get the bags there with someone else in your absence). It involves some assembly, but mostly keeping track of
our supply and placing orders for additional products when needed. If you're willing or interested, please contact Ali Stitt with email:
alibubba118@hotmail.com or after the meeting.
We are also looking for a member to step-up and volunteer to be in charge of the Name Tags for meetings. Will need to make new name tags for new
members, guest of members, and guest speakers for every monthly meeting. This person who is willing to do the job needs to be at all meetings, or
able to get the Name Tags to all meetings, if absent. It involves some minor computer/printing skills and maintaining supplies. It takes little time to do
usually the day or day of the meeting. If you are interested, please contact : Sheena.Enslow@gmail.com and /or contact Jessi Thompson.
A HUGE thank you to Ali Stitt, who has done swag bags for the last couple of years. She is now stepping up to be even more involved as a board mem-
ber, so is looking for someone to take over her previous "job" with the club. And a HUGE thank you to Sheena Enslow, who has done a wonderful job
for the last couple of years with the Name Tags , but is sadly leaving the club to focus on other interest, so we need someone to step up to take her
role..We will miss you Sheena, and thank you for everything!
1

2. FUELING FOR COLD WEATHER… This increased
metabolism stems
Some athletes embrace winter's chill as a welcome change primarily from
from exercising in summer's heat. But others complain about energy released
hating cold weather. during digestion.
Hence, eating not
If that's your stance, remember that exercising with proper only provides fuel
nutrition (and layers of dry clothing) offers the opportunity but also increases
to chase away the chills. After all, an aerobic workout can heat production
increase your metabolism by 7-10 times above the resting (warmth).
level. This means that if you were to exercise hard for an
hour and dissipate no heat, you could raise your body tem- Do I burn more
perature from 98.6 to 140 degrees F. (You'd cook yourself in calories when I exercise in the cold?
the process!)
Cold weather itself does not increase calorie needs. You
In the summer, your body sweats heavily to dissipate this don't burn extra calories unless your body temperature drops
heat. But in the winter, the warmth helps you survive in a and you start to shiver. (And remember: The weather can
cold environment. Runners can enjoy a tropical environment actually be tropical inside your exercise outfit.) Your body
in their running suit within minutes of starting exercise. Be- does use a considerable amount of energy to warm and hu-
cause food provides the fuel needed to generate this heat, the midify the air you breathe when you exercise in the cold.
right sports diet is particularly important for skiers, skaters,
runners and other athletes who are exposed to extreme cold. For example, if you were to burn 600 calories while cross-
country skiing for an hour in 0-degree F weather, you may
This article addresses some common questions and concerns use about 23 percent of those calories to warm the inspired
about winter and nutrition and offers tips to help you enjoy air. In summer, you would have dissipated this heat via
the season. sweat. In winter, you sweat less.
For safety's sake, winter athletes should always carry with If you are wearing a lot of winter gear, you will burn a few
them some source of fuel in case of an unexpected slip on the more calories to carry the extra weight of layers of clothes,
ice or other incident that leaves them static in a frigid envi- or skis, boots, heavy parka, snow shoes, etc. The Army al-
ronment. Winter campers, for example, commonly keep a lows 10 percent more calories for the heavily clad troops
supply of dried fruit, chocolate or cookies near by for fuel if who exercise in the cold. But the weight of extra clothing
they wake up cold in the middle of the night. You want to on, let's say, winter runners, is generally minimal.
have an emergency energy bar tucked in your pocket, just in
case. Why do I find myself shivering when I get cold?
Why do I feel hungrier in the winter than in the Shivering is involuntary muscle tensing that generates heat
summer? and offers a warming effect. When you first become slightly
chilled (such as when watching a football game outdoors),
A drop in body temperature stimulates the appetite and you you'll find yourself doing an isometric type of muscle tensing
experience hunger. Hence, if you become chilled during that can increase your metabolic rate two to four times.
winter exercise (or when swimming at any time of year, for
that matter), you'll likely find yourself searching for food. As you get further chilled, you'll find yourself hopping from foot to foot and jump
you become so cold that you start to shiver, these vigorous muscular contractions
Eating "stokes the furnace," generates heat, and helps warm
your body. Food's overall warming effect is known as ther-
mogenesis (that is, "heat making"). Thirty to 60 minutes af- Such intense shivering quickly depletes your muscle glycogen
ter you eat, your body generates about 10 percent more heat stores and drains your energy. This is when you'll be glad
than when you have an empty stomach. you have some emergency food in your pocket!
2

3. FUELING FOR COLD WEATHER… CONT. Instead of playing tennis, they are eating mindlessly in front of
the TV. For others, the change of seasons has a marked affect
What's a big nutritional mistake winter athletes upon their mood (known as seasonal affective disorder, or
make? SAD). Changes in brain chemicals increase carbohydrate crav-
ings and the desire to eat more.
Failing to drink enough fluids is a major problem among win-
ter athletes--hockey players, skiers, runners and winter hikers Holiday temptations also contribute to weight gain. A study
alike. Cold blunts the thirst mechanism; you'll feel less thirstyof 195 people indicates they gained on average 0.8 pounds in
despite significant sweat loss (if you overdress), to say nothingthe six weeks between Thanksgiving and New Year's. Over-
of respiratory fluid loss. weight and obese people gained even more, with about 14
percent of the group gaining more than 5 pounds. The prob-
That is, winter athletes need to consciously consume fluids to lem is, very few of the subjects lost those holiday pounds.
replace the water that gets lost via breathing. When you Hence, yearly holiday weight gain--that's 8 pounds in 10 years
breathe in cold, dry air, your body warms and humidifies that --becomes a major contributor to America's obesity problem.
air. As you exhale, you lose significant amounts of water.
One weight-management solution is to stay active in the win-
Some winter athletes purposefully skimp on fluids because ter. By investing in proper clothing, you'll be able to stay
urinating can be problematic--too much hassle to shed layers warm from head to toe. You'll benefit from not only being
of clothing (ski suit, hockey gear, snow pants, etc.) Yet, dehy- able to enjoy exercise but also from sunlight--a good way to
dration hurts performance and is one cause of failed moun- battle winter depression (and attempts to cheer yourself up
taineering adventures. with food).
What's best to eat to warm myself up? Winter exercise is an asset for managing health, weight and
the winter blues. The tricks are to dress right, fuel well, pre-
If you become chilled by the winter weather, as can easily vent dehydration--and you'll stay warm!
happen if you:
Nancy Clark, MS RD offers nutrition consultations to casual exercis-
• Wear sweaty, wet clothing that drains body heat ers and competitive athletes at her private practice located at Health-
• Fail to wear a hat (30 to 40 percent of body heat can get works, the premier fitness center in Chestnut Hill MA (617-383-
lost through the head) 6100). Her best selling "Sports Nutrition Guidebook," 3rd Edition
($23) and her "Food Guide for Marathoners: Tips for Everyday
• Drink icy water (from a water bottle kept on your bike or
Champions" ($20) are available via www.nancyclarkrd.com.
outside pocket of your backpack when winter hiking)
The best way to warm yourself up is to consume warm carbo-
This article originally appeared on Active.com—
hydrates--hot cocoa, mulled cider, steaming soup, as well as
oatmeal, chili, or pasta. The warm food, added to the ther- your source for event information, training plans,
mogenic effect of eating, contributes to rapid recovery. expert advice, and everything you need to connect
with the sport you love.
In comparison, cold foods and fluids chill your body. Research
subjects who ate a big bowl of ice cream in five minutes expe-
rienced a drop in fingertip temperature of 2 degrees F in the
first five minutes, 5 degrees in 15 minutes.
In summer, this cooling effect is desirable, but in winter, hot
foods are the better way to warm yourself. Bring out the ther-
mos of soup!
Why do I gain weight in the winter?
Some people eat more because they are bored and less active.
3

4. May 1, 2011
Registration Open
BLOOMSDAY HISTORY
The Lilac Bloomsday Run was born during the running boom that swept the nation in the late 1970s. Local runner Don Kardong, who
moved to Spokane in 1974, competed in several national class road races before and after his participation in the 1976 Olympic marathon,
and in the fall of 1976 he suggested to a local reporter that Spokane should have a downtown run of its own. The suggestion made its way
into the newspaper’s headlines.
Spokane was enjoying renewed interest in its downtown area after hosting the 1974 World’s Fair (Expo ‘74), and a fun run that took ad-
vantage of the newly renovated downtown and Riverfront Park seemed a natural fit. Spokane Mayor David Rodgers encouraged Kardong
to pursue the idea, the local Jaycees adopted it as a project, and Medical Service Corporation (now Premera) joined as the event’s major
sponser, supplying financial support and organized expertise.
At 1:30pm, on May 1, 1977, over a thousand runners participated in the inaugural Bloomsday Run, which was billed “Run with the Starts”
in posters announcing the event. Olympic gold and silver medalist Frank Shorter crossed the line first, followed by Hern Atkins of Seattle
and founder Kardong.
The success of the first year’s race led to an even greater turnout in 1978. Publicity generated by a sanctioning dispute with local AAU
officials also helped the race expand to over 5,000 runners. By its second year, Bloomsday was already enormous by any standard, and a
victory by Boston’s Bill Rodgers helped spread the event’s national reputation.
In subsequent years the Bloomsday field continued to grow, reaching 57,300 in 1988 before leveling off for two years. In 1991, Blooms-
day took another jump to 60,104, and in 1996 the event reached its all-time hight of 61,298.
During years of explosive growth, volunteers helped devise systems to deal with bottlenecks at registration, the finish area, T-shirt distri-
bution, and throughout the process. Those systems have allowed Bloomsday’s size to increase without compromising the experience: each
runner receives a postcard with time, place and finish position; T-shirts are given only to finishers; and every finisher is listed in the Souve-
nir Results Booklet distributed on Tuesday following the race.
Bloomsday volunteers pride themselves on producing a safe, exciting and enjoyable experience for all. That goal led to major changes for
the 2006 race, when the finish line was moved to the north end of the Monroe Street Bridge and a new timing system using transponder
chips was implemented. The chips allowed all participants to start on Riverside Avenue and to be recorded based on “net” time from start
to finish.
During its history, the Lilac Bloomsday Run has added prize money for top runners (1982) and wheelchair racers, and the event consist-
ently attracts the world’s top competitors. Bloomsday has been a member of the ARRA and PRRO Circuits of major U.S. running events,
and in 1996 Bloomsday hosted the first PRRO World Road Running Championships. Over the years the race has been featured in Run-
ner’s World and The Runner magazines, as well as on television on ESPN, Fox Sports Northwest, and the Outdoor Life Network.
Bloomsday impacts Spokane area youngsters as much as adults. The “Fit for Bloomsday” program, which was instituted in 1987, encour-
ages fitness among nearly 6,000 participating elementary students each year. The Lilac Bloomsday Association has also provided 30 airline
tickets each fall since 1993 for top high school cross country runners to attend the Footlocker Western Regional Cross Country Champi-
onships in California.
After more than three decades, Bloomsday has worked its way into the fabric of life in the Inland Northwest. For most residents, it’s im-
possible to imagine spring in Spokane without Bloomsday.
4

5. OFF SEASON CYCLING GUIDE...
his means of transportation. To this day I think he has one of the smooth-
est pedal strokes around.
How to Modify your Training
Colder weather can make it tougher to get your body going and focus.
Know your tolerance level. Higher intensity will mean fewer layers since
your body will heat up more. Lower intensity, more layers. Also, peel off
a jacket after your warm-up and then put it back on during your
cooldown. Shorten your training time so you don’t end up with hypo-
thermia or frostbite. You should initially feel cold when you go out; allow
the training to help warm up your body. This way you avoid overheating
and sweating which can chill your body later.
Hydration and Nutrition
Offseason and winter cycling can be a really tough time for triathletes.
Athletes are coming off training hard and trying to find ways to stay fit. Be sure to properly hydrate even when it is cold outside. Athletes often
The shorter days and winter months can appear very challenging depend- forget to drink because they don’t see the sweat dripping off them, but
ing on where you live. But rather than looking at it as less time to train they are still perspiring. Dehydration when it is cold can be even more
the usual way, think of it as a great chance to try some new methods. serious. Your body is trying to stay warm and burning calories.
Below are some FUN and DIFFERENT ways to train and possibly finding
a new second sport! Be prepared by keeping an eye on the weather forecast on the days you
are heading outside. If it is going to be a super windy and cold day, stay
Mountain biking indoors. Avoid icy days. Don’t forget the sun block, especially if you are
riding in the snow on super sunny days.
Whether it be on the local trail, fire road, in-city for an urban assault or
in the snow, mountain biking is a great way to improve your bike han- Riding your mountain bike the snow
dling skills, power and pedaling efficiency. It is very challenging, but the
learning curve is steep. Warning: you have to be willing to fall especially Wide tires with widely separated knobs work best on snow. Lower pres-
in the beginning, but the fun is well worth it. I always look forward to the sure (15 to 20 psi) gives you more traction. The trick is to pedal as
offseason so I can mountain bike. It not only gave me a way to get off the smoothly as possible and stay relaxed especially when you hit soft snow or
busy roads, but also kept me from getting burned out as a triathlete and ice. If the bike starts to slide, avoid over steering. Try to make small ad-
opened up a love of a new sport. justments and ride in a straight line. Also avoid riding too slow, the more
you keep your speed up, the less effort it takes and less likely the tires will
Cyclo-cross is a combination of riding and running on various terrains. sink into the soft snow.
Athletes have to dismount and carry their bikes over obstacles then re-
mount and continue on. It not only keeps you fit, but keeps riders from What to Wear
getting cold by keeping the numbness out of your feet from the cold wind
and also keeping your heart rate up and body warmer. Typically there are The key to riding outside is to dress in layers that you can remove. You
cross bikes that resemble road bikes with knobby tires, but athletes also should have three layers, the first should wick away sweat
can doctor up their road bikes or use mountain bikes. (polypropylene), then second should act as an insulator (fleece) and the
third should be water/windproof with a zipper. The zipper can help regu-
Fixed Gear Bike is a single-speed bike without a fly wheel, similar to a late your temperature by lowering it to let in cooler air while you are
spin bike where there is no coasting. The benefits are that it forces you to working hard and zippering it back up when you are not (or descending).
improve your pedaling efficiency because you can’t coast. Your legs are
forced to continue spinning at a high cadence. Athletes learn to smooth
out their stroke as they become better. Be careful though, it takes some
• Vest or windbreaker will keep you from getting chilled from the
wind. Stow them in your jersey when you are not using them.
getting used to since there is only one gear, no brakes and you have to
keep pedaling to move forward. Years ago, my husband turned an old • Keep your head warm with a skull cap under your helmet and/or
$15 clunker he found at a garage sale into a fixed gear bike. He used it as head band around your ears.
5

6. OFF SEASON CYCLING GUIDE… CONTINUED
• Hands: choose cycling gloves that keep your hands warm but do not Group Trainer Classes
compromise flexibility in your fingers to operate the bike. Regular
cycling gloves with the padding and then overgloves can be worn. Another option is to find a club that may offer classes using trainers. Or
get together with your friends that also have trainers and do a ride in front
• Feet: the extremities don’t receive good blood flow - protect your
of a cycling workout DVD.
toes! Invest in an extra pair of cycling shoes that are larger to accom-
modate the thicker wool socks. Lycra toe or shoe covers or booties
for not so cold days, or insulated and waterproof for cold Spinning Classes can help you obtain a smooth spinning stroke. They
days. Plastic baggies within shoes can help keep wind off your feet, tend to be more anaerobic workouts geared toward the fitness crowd. I
duct tape the mesh areas or ventilation holes. Disposable heat packs often will sit in the corner and modify the workout if it starts to vary from
for hands or shoes can keep you warm in case of emergencies. what you do outside. Instead of doing excessive jumps or running on the
bike, do pedaling work or intervals. Pick instructors that follow sound
• Cover your knees with leg warmers or tights, should be breathable training principles and allow adequate recovery. They will give you an
and allow movement. It is really important to keep your knees cov- intense workout, but there is a limit to how much intensity you need this
ered to avoid problems (below 60 degrees). time of year. Spin classes tend to use SPD pedals. Convert an old pair of
Taking it indoors road shoes into spin shoes by putting on SPD cleats. Or use stiffer sole
shoe if you are not clipping in. Another option is to use the spin bike when
Offseason is the ideal time to work on cycling skill because it allows time there is no class. Many bikes have power and distance which makes it a
to learn the skill. By the time the season starts, the new skill should be nice tool for training even on your own.
part of their muscle memory.
Staying cool and well hydrated when riding indoors. There is no
• Pedaling Efficiency Skills - Athletes should incorporate isolated wind to cool you down so keep your house cooler and use a fan. You will
leg drills and drills that focus on the various phases of the pedal sweat a lot… make sure you drink!
stroke. The athlete can unclip one leg and place it on a chair while
the other leg does all the work, or just focus on the one leg doing 80 The key to offseason and winter cycling is to strive for balance and try
percent of the effort while the non-working leg is still clipped in. some new ways to train! Spend some time indoors at the gym, on your
• Cadence Work - High cadence puts a demand on your aerobic trainer and other days try to go outside to ride! You can also incorporate
system, so offseason is the perfect time to work on it. Slowly try to functional strength training, yoga and other cross-training machines (stair
increase your cadence. Practice spin ups: start out at a average ca- climber), all of which will also benefit you as a cyclist and should be part
dence and bump up your cadence by 5 rpms every 15-30 seconds of your offseason program.
until you max out. Then back down a tiny bit and hold that cadence
for 1-2 minutes. Repeat. Racheal Wood is a Level II USAT AND USAC Coach with a Masters in Exercise
• Bike Fit - Offseason is the ideal time, even if you had one the previ- Science. She has coached hundreds of South Florida athletes ranging from beginners
ous season. It allows you time to adjust or tweak the fit as needed. to Ironman, Long Course World and XTERRA competitors. She was selected as a
Make sure you have a professional fit rather than just using the eye- top SE Coach by Competitor Magazine (07-08). As an athlete she has been a mem-
ball method. It will pay off come race season if you train your body ber of Team USA for two World Championships with a 7th place finish in 1999/
with the right fit.
Montreal. She has completed 7 Ironman races with 3 Kona podium finishes includ-
ing the 2002 Masters/Age Group World Champion. You can contact Racheal at
Trainers or Rollers rachealwood@gmail.com, 954.263.4588 or Racheal Wood Coaching on Face-
book.
Trainers are more stable and allow athletes to work on pedaling efficiency
and cadence. Rollers require bike handling skills such as balance, riding a
straight line and pedaling efficiency. A Computrainer can simulate riding
on the road with access to a wide variety of courses. They are also an ideal
way to work on your pedaling efficiency with the spin scan.
6

7. TAKE CHARGE THIS YEAR...
5 SIMPLE WAYS TO QUICKLY REACH YOUR
FITNESS GOALS IN 2011
~ Ben Greenfield (www.bengreenfieldfitness.com)
Sometimes the non run-of-the-mill human performance or fat loss information I write
about on this site can get a little bit complex.
But occasionally, keeping things simple can be better than complex strategies like “intermittent fasting”, “protein cycling”, “refeed days”,
“periodization” or other serious tactics. So here is my list of 5 simple ways to quickly reach your fitness goals in 2011:
1. Start Simple.
Begin with a basic exercise program such a daily morning walk before breakfast (check out this article to see why you may want to
do it before breakfast), combined with a basic nutrition program such as eliminating sugar or starch intake. You can always get fancy
later in the year, but too much complexity will reduce adherence to a program.
2. Write It Down.
The power of the pen cannot be denied, and this holds true for fitness and diet. Using a diary, blog or phone app, write down everything
you eat, record each exercise session, and at the beginning of each week, write down your daily exercise and nutrition goals for each day –
then hang those goals in a public place, like your refrigerator or bathroom mirror. Including a bigger monthly or yearly goal is an added
bonus! I personally like to use a simple, free computer and phone syncing software called “Evernote” to record simple fitness, nutrition
and to-do notes for myself.
3. Enable Yourself.
Get some elastic bands, a stability ball and a light set of dumbbells for your home, which can easily be done on a strict budget. If budget
allows, also look for a used stationary bike, treadmill or elliptical trainer. You can typically grab some really good used home equipment
deals on Craigslist. If equipment is at your home, you’re more likely to exercise. In addition, sift through your cupboards and refrigerator
for packaged and highly processed foots. Throw out boxes, bags and containers that are high in saturated fats, sodium, vegetable oils and
preservatives, or give them to your neighbors or the local soup kitchen.
4. Be Consistent.
Don’t fluctuate between fad diets or the latest exercise programs and fitness devices that you discover in magazines. A good plan today is
better than a perfect plan tomorrow. Just stick to your program, day in and day out, and you will see results. After 8-12 weeks of consisten-
cy, consider making some changes – but initially, don’t confuse your brain or body too much, or you may fall off the fitness success band-
wagon. I personally get bored with plans pretty quickly, so I always choose a plan that gives me at least 1 free day to try out new workouts
or exercises, or else I modify the plan to allow for that.
5. Protect Your Body.
If you get sick, injured or lose energy, you’re going to have a tough time adhering to your new fitness success program. But rather than
launching into an entire arsenal of pills and capsules, take care of your body by including the “bare minimum” of nutrition supplements:
vitamin D, some type of “greens” supplement, magnesium and fish oil. These four additions are affordable and easy to implement, with
proven research on immune system, fat loss, cardiovascular and energy-boosting benefits. Feel free to leave a comment below if you want
my recommendations on sources for these type of supplements.
Do you have your own simple ways to quickly reach your fitness goals in 2011, or questions about my tips? If so contact Ben Greenfield. :)
7

8. THE CASE FOR SWIMMING—BY DAN EMPFIELD
If there is one goal I'd like to establish for all Slowtwitch read- It is my contention that very good athletes -- the top 10% of
ers for this year upcoming, it would be that you all (we all) get the age-group field in an average race, the top 25% in a cham-
faster in the water. pionship race -- swim about 3 minutes slower, on average,
than they should in a 1.5k, 40k, 10k event. They swim about 4
I'm aging up to the 50+ next season. I didn't do a single triath- minutes too slow in a half-Ironman, and about 8 minutes slow
lon this year. But I knew all along I would do my best to hit my in an Ironman. The men should be swimming 22-23 minutes in
new age-group hard and early next year. a 1.5k, 27 to 29 minutes in a 1.2mi, and 58-61 minutes in an
Ironman swim. The women should be swimming a minute
Now, it should be stated that I took better than a decade off slower in the shorter distances, and two minutes slower over
altogether from racing triathlons (the decade of the 90s), and an Ironman swim. Of course it's fine to swim faster, it's just
since returning to competition I have not taken the swim seri- that it's not fine to swim much slower.
ously. I will have to change that, should I have any hope of
competing at a high level once I start racing next season. Again, though, I wouldn't expect these swim times for every-
one, it's that the average time of those in the sharp end of the
One thing I know from prior experience: I can't get fast in the age-group field ought to be in this range, and as an average
water in a month or two. It's going to take me six or eight they're nowhere near.
months to get fast. Of course, fast is relative, but here's the
thing: I'm not overwhelming in any activity. When I was at my The primary reason triathletes ought to pay a lot more atten-
very best in triathlon, I was pretty solid in all three activities. tion to the swim is that it's free speed. Because it's a technique-
I'm not talented enough to be able to dog the swim and make it based sport when you make that drop in time from 27min to
up somewhere else. I have to be near the front out of the wa- 24min over a 1.5k swim, there is no metabolic cost associated
ter, or I haven't got a prayer of winning anything. with the increased speed. In fact, you'll probably find it's an
easier swim, and you'll be at it for a shorter period of time.
And there's more to it than that. Speed in the water is incredi- Fast swimmers exit the water with more in their tanks, not
bly important, and I'm going to explain why that is, so that you less.
who read this will understand why I think as I do.
Furthermore, the incremental time savings is more easily
I'm going to state the obvious, right at the outset: Swimming achieved in swimming than in the other two sports. Let us
represents the least amount of time you'll spend in any single again consider a top-10-percent age group male. What will he
activity comprising the race, as little as 10 percent in an Iron- run for his 10k? Does 40 minutes seem about right? Maybe 41
man or 70.3, perhaps as much as 20 percent in an International minutes? Yes, the run takes more time than the swim, so on
distance. Half or more of you racing time is spent cycling. A paper there's more room to hack some time off of the run than
fourth to a third is spent running. So why fret about a little off his time in the water. But how much work would it take
time lost or gained in the water? Isn't it more fruitful to ride for him to get from 40 minutes to 37 minutes over a 10k run?
the bike more often instead? An extra 20 miles per week, or 25 miles maybe? Could he ever
get that fast in the run?
Obviously, you've got to be fit in all three sports, but the short
answer is no, one ought not to rob from swimming the appro- Okay, let's say he takes it out of his bike ride instead, and
priate amount of time spent. Below I'll describe why this is, drops his 40k split from 1:06 to 1:03. How much time is that
but first let's talk about how much improvement needs to be going to take? Yes, the bike leg is by far the longest leg, but
made. improvements also require the greatest training time invest
8

9. THE CASE FOR SWIMMING— CONT.
ment. Does this improvement require an extra 50-mile ride of the water closer to the front. During the 1980s I thought I
per week? Or an extra 80 miles? was quite the overcoming cyclist. I passed everybody like they
were standing still. Then I became a good swimmer, and I
Yes, perhaps an extra 2 to 3 hours per week running, or 3 to 5 found out I was actually quite mortal on the bike. It was all I
hours on the bike, might get this athlete the extra 3 minutes could do to hold my own, because very good triathlon swim-
he'd otherwise get in the water. But remember, this is already mers are just very good triathletes, on average. You learn a lot
a very good athlete, so are these 4 minutes really available to more, very quickly, about how fast you need to go on the bike
him in his land-based sports? Has he already bumped up against to be competitive. It's like being thrown from AA ball to the
a pretty significant wall? And if he increases his mileage on the big leagues. You're forced to get better on the bike in a hurry,
bike or the run, will something else suffer? and you do.
Investing this time in the swim instead actually turns out to be How do you get better as a swimmer? There are a variety of
quite economical. Let's say that this typical top age-grouper articles in Swim Center on how to do this. More are coming,
swims about 6000 yards per week (3 workouts of 2000 yards). including one on the "heels" of this one (pun intended) on the
Were he to double this yardage, it would cost him an extra 2 value of kicking, and another on setting your pulling surface
hours per week, and this is about what it would take to get directly after the catch.
him this 3 to 10 minutes he needs, depending on the distance
raced. He does not necessarily need to go to the pool more Perhaps I am energized to write about this because I've been in
often. He can make his leap forward in speed by swimming the pool steadily for some weeks now and with each week I
smarter, and by covering more yards per workout (swimming reacquire, without consciously trying, an element of technique
3000 yards 4 days a week instead of 1500 yards 4 days a week, I'd forgotten about. "Oh yes!" I'll say to myself during a swim
or 4000 yards in 3 weekly workouts). set. "That's what I did when I used to swim faster!"
It would take 2 or 3 months As previously mentioned, the value in getting onto a vibrant
of regular swimming to build master's team can't be understated. There is no single thing
up to 3000 or 4000 yard that will make you faster. Not because you'll get a lot of great
workouts, if 1500 to 2000 is coaching, but because you'll be 2500 yards into the workout
what you're used to. But by the time you come up for your first breath of air.
you'd be surprised how fast
3000 yards goes by in a mas- Another element to good swimming is watching other good
ter's team workout. swimmers. I well remember the year I made my "big jump."
That was the year an extremely good swim team had use of the
Another plus that comes with choosing to make your big jump pool just in front of our master's team. I'd come a half-hour
in the swim is that it's not weight bearing. You only have so early on many days, just to watch them swim and drill into my
many weight-bearing miles in you. You can't simply decide to motor memory how it was they executed their techniques.
start running 30 miles a week instead of 20. Well, you can, Nowadays we're internet connected, and you can see a lot of
but your legs might have something to say about that. Ironical- this on the computer. The World's best distance freestyler,
ly, not only is swimming physically "available" to you when Grant Hackett, has posted some of his competitive swims vide-
additional running might not be, swimming is physically thera- os online. I've got his 2005 400m, 800m, and 1500m World
peutic. You might actually get an extra 5 running miles a week Championship swims serving to a Quicktime window on my
out of your legs by swimming more often. desktop. I look at them every
CHECK OUT THE FORUM FOR
now and then, to see the MASTER’S SWIMS “FREE” FOR
Finally, you learn a lot about your ability when you come out stroke to which I aspire. ALL TRIFUSION MEMBERS
SUNDAY AMs
9

10. SEASONS CHANGE…
SO SHOULD YOUR EATING HABITS!!
Spring is just around the corner. Those who've braved the seasonal elements and
concentrated on staying strong over the winter look to showcase their commit-
ment in the hopes of new PRs. On the other hand, the rest of us will reluctantly
step onto that scale for the first time, only to cringe at what's been undone during
the offseason. In either case, as the seasons change, our eating habits should too.
This is the time of year to let go of those heavy, stick-to-your-ribs types of foods and replace them with light, yet filling foods that
help energize and fuel you for your workouts. Believe it or not, among all of the variables that effect optimal performance, nuti-
tion is the one we have the most control over.
When looking into a nutritional plan, remember, keep it simple. Incorporating changes to your eating habits can be overwhelm-
ing. Just as you benefit from a regimented training schedule with your coach or training group, the same can be equated from
seeking out nutritional support. A registered dietitian can evaluate your individual needs and create a customized plan. Having
that accountability from a nutritional perspective will give you more defined benchmarks to map your progress. Aside from bene-
fiting from the physical changes, the mental clarity can be even more profound as your confidence levels will propel you past
mental walls.
If you decide to plan your own nutritional regimen, here are some key tips for eating right this spring:
1) Eat plenty of fish, especially fatty fish like salmon, herring, lake trout, sardines, mackerel and albacore tuna, all of which are
loaded with Omega-3 fatty acids. This type of unsaturated fat benefits heart health and has anti-inflammation properties. Fish is a
great source of lean protein, making it a good choice to include in your recovery meal after a long workout.
2) Go to the farmers market! Choose fresh vegetables and fruits from a wide variety of colors. Different colors have different
nutritional benefits. The richer the color, the more likely the presence of antioxidants. Antioxidants are the compounds that not
only help fight against cancer-causing free radicals, but also provide aid in muscle recovery. Also, eating so many colorful foods
prevents boredom. What makes eating healthfully even more enjoyable is partaking in the harvest of seasonal and regional boun-
ties. Take pride in your own health by asking the farmer questions. When you understand the relationship that food has beyond
filling your stomach, you'll embrace the passion that went into those ingredients accessible to your plate.
3) Eat those whole grains that everyone's been talking about. This is especially important for athletes. Avoid processed foods
like white bread, pasta and rice. Instead, choose 100 percent whole wheat bread, brown or wild rice and whole wheat pas-
ta. These types of foods are loaded with heart-healthy fiber as well as naturally-occurring vitamins and minerals that are lost dur-
ing the refining process. Many of these vitamins and minerals play a key role in both energy metabolism and recovery after exer-
cise. Also, for variety, give other whole grains like quinoa, amaranth, kamut and millet a try.
Understanding what to eat is only half of the equation. Actually preparing these ingredients is where it counts! The more you
can eat at home, the more control you have over what goes into your body.
For info on how you can find a registered dietitian in your area go the American Dietetic Association website at www.eatright.org. For more
recipes and techniques that will help you apply your expanding knowledge of functional ingredients, go to www.centeredchef.com. As an
athlete, there's no better time than now to explore your individual nutrition.
~ Article from USA Triathlon website (by Ryan Hutmatcher and Sara Hass)
Chef Ryan's Culinary Wellness Initiative: http://vimeo.com/8796801
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11. Introducing three Hot Mama’s “Spokane Dinner Club”
We (Natalie, Tiffany, and Jessi) are a group of hard-working wives, mothers, teachers,
and athletes who decided to team together to form a dinner club. The goal was to make
eating and cooking less time consuming, more healthy, and less expensive by working
smarter, not harder. One night a week, we each cook for all 3 families and deliver our
meals. We turned the dream into a reality back in 2009, and because of its success, final-
ly decided to share some of our tricks, secrets, and best recipes with all of you.
Hope you enjoy!
You can find all of this on our Blog :
www.spokanedinnerclub.blogspot.com
Here is a Sneak Peek Recipe from the Blog
INGREDIENTS:
• 2 Chicken breast, chopped into bite-sized pieces
• 4 tsp red curry paste (2 t reserved)
THAI C
• 1 tsp ground cumin H ILI
• 4 cups vegetable stock (found next to chicken stock)
• 1/2 cup bulgar wheat (found in bulk isle)
DIRECTIONS:
• 2 cups sweet potatoe/yam, peeled and chopped into bite-sized pieces
1. Cook chicken w/ 2t of curry until fully cooked ( use small
• 1 medium raw green bell pepper, chopped (1cup) amount of olive oil to keep from sticking if needed)
• 3 cups dark red kidney beans, drained 2. In a 4qt stock pot, combine curry paste, cumin & bit of broth.
Whisk until the curry paste is smooth & no longer in clumps.
• 1/2 cup coconut milk
3. Add remaining broth, bulgar, sweet potato/yam & bell pepper
• 2 cups pureed tomoatoes & bring to boil.
• Fresh ground black pepper to taste 4. Turn down to medium low, cover tightly & cook for 10
minutes.
• 3 green onions, thinly sliced (1 reserved for garnish)
5. Then, add beans, coconut milk, tomato puree, & chicken. Stir.
6. Cook uncovered for 7 minutes until bulgar is tender & chili is
thick.
* For Vegan version of this recipe, omit Chicken 7. Stir in 2 sliced green onions & black pepper & serve garnished
* Recipe adapted from the Clean Eating magazine (more info on Blog) w/ reserved green onion.
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12. The Board of Directors, Sponsors and the Calendar of Upcoming Events….
BOARD OF DIRECTORS
• STEVE ANDERSON - SPONSORSHIP LIAISON
• TIFFANY BRYD - UNIFORM DIRECTOR
• ERIC BRYD - MENTOR DIRECTOR
• NATALIE GALLAGHER - SOCIAL DIRECTOR
• GREG GALLAGHER - VICE PRESIDENT
• BEN GREENFIELD - WEBSITE DIRECTOR
• ADAM LITTLE - MEMBERSHIP DIRECTOR
• JENNIFER LITTLE - TREASURER
We would like to • ALISON STITT - NEWSLETTER DIRECTOR
extend a generous • JESSI THOMPSON - SECRETARY
• ROGER THOMPSON - PRESIDENT
Thank You to our • DANIELLE WARNOCK - TRI FUSION KID’S CLUB DIRECTOR
truly amazing
sponsors!!
J January / February 2011 Calendar
Training Opportunities: Races:
• Whitworth Masters Swim: • Freeze your Fanny 5k/10am
Offered Free to Tri-Fusion January 22nd
Members every Sunday 8:30- Spring Duathlon / 10am March
10:00am - See the Forum 26th
“Training” for more info and Snake River Triathlon
sign ups as there are limited April 15 & 16th - Lewiston, ID.
spots each week.
• Snake River 1/2Marathon/10am
• Continue to post & check for March 5th—Pullman
any training swim/ride/run on • Komen Race for Cure/9am
the Forum, Facebook page and/
April 17th—Spokane
or send out an email! We en-
courage you to post your • Spokane River Run/8am
workouts there as well!! April 17th—Spokane
• Bloomsday—May 1, 2011
Find other races for the Northwest area @
Upcoming Events:
www.runnersworld.com (Tools/Racefinder)
• Fitness Finatics Skate Ski
lessons @ Mt. Spokane.
January 29th, 10-11:30 AM Next Membership Meeting:
See Tri-forum “Social Event” for • Wednesday, February 16, 2011
more info. and to RSVP @ 6:30pm. Location TBA
12