1. March 2008
We want you!
Please volunteer to help
at the Kids Club meetings
in April, July, October or
January. See Katie
Sprute for details.
Kids’ Two
Run Faster, Hydration Terrific
page 2 Needs, Recipes,
page 4 page 6 BoD,
Stay Out of Calendar,
the Chair, A Plan for Sponsors,
page 3 Results, page 7
page 5
YOU KNOW YOU’RE A TRIATHLETE WHEN...
Submitted by Kathi Best
• your 8 year old comes home with the school record for the
• you have a lifetime supply of water bottles, safety pins, and t- mile and says, he took it out in a nice pace he could
shirts. hold.....everyone else died.
• you have trouble keeping lunch under 2000 calories. • you ask your wife, girlfriend, or sister for leg shaving advice.
• you usually wake up at 4:00 in the morning but don't get to • you mention a race and somebody responds "running or biking"
work until way after 9:00. and you are again forced to explain....
• you have a $4000 bike strapped on top of your $2000 car. • you wear your bathing suit under your work clothes to make a
• you're always wet .... sweat, pool, lake, sea water, shower, bath, fast transition from work to swim on your lunch hour.
or rain. • you name your two new puppies Kona and Hawaii
• your car has at least one energy bar wrapper and water bottle • you are convinced that if you rest more than one day, your
on the floor muscles will atrophy, your fit body will turn into a pile of goo
• your kids idea of playing is a race and awards ceremony. and everyone in your age group will beat you.
• you depart in morning with swim bag, bike, and running shoes in • you show up at the neighbourhood pool on your bike in a Speedo
case you can get away at lunch for a workout. and embarrass your teenage daughters.
• you take triathlon junkets instead of vacations • you've spent more on bikes in the last 10 years than you have
• you have far more shoes than most women on clothes for the past 50.
• your kitchen cupboards are organized into "protein", "carbs" • When asked, “How old are you?” you answer 35-39.
and "etc" • you use race t-shirts to clean your bike.
• you bring bottled water to a party so that you're properly • you feel like you took the day off because all you did was swim
hydrated for the next morning's long run. 3000 yards.
• everyone else at the party also brought their own bottled • cars pass you on the road when you're driving and you either
water because you don't have a social life outside of triathlon. drop back to get out of draft zone or speed up to attack!
Oh yeah, and they all showed up by 7pm and left by 10pm. • your bed-time reading on your night stand consists of a pile of:
DeSoto catalogs; InsideTri; Triathlete, VeloNews, Keifer.
[1]

2. Run Faster: Six Keys great teacher, because that belt keeps
by Ben Greenfield moving underneath you no matter
CISSN, MS, CPT, CSCS what, so your feet must keep up their
rapid 1-2 cadence. Like an indoor
Lose weight: trainer, there are fewer interruptions
The biomechanical consequences of like stoplights and street crossings on
lifting 1, 5, or 10 extra pounds with a treadmill, so it can really help you
each step can you get you huffing and focus on cadence. Every once in a
puffing just a little more from climbing while, I suggest performing your tempo
a flight of stairs, imagine what it does run on a treadmill, setting the treadmill
to your body over the course of a 26.2 at a slightly faster speed than you are
mile marathon, or even a 3 mile fun comfortable with, and allowing your
run! Your body must lift that extra legs to experience and memorize the
weight with each step. If you take rapid leg turnover. Essentially, you're
10,000 steps and weight 3 extra engaging your body in forced
pounds, that's 30,000 extra foot neuromuscular training, and it actually
pounds that you must hoist - a huge works. repetitively tossing a ball against the
metabolic requirement. If you're going backboard while jumping to retrieve it.
out and hammering your run sessions, Hills: Your body can actually learn how to
but not focusing on proper timing and The beauty of hills is that they can "rebound" far more efficiently. Typical
content of nutrition to achieve weight allow you to achieve high plyometric workouts include 2-3 sets
loss, you're basically getting about half physiological intensities without the of 10-20 jumps for 2-3 different
the benefit of your training, if that. You pounding of running, for instance, exercises.
would not believe the stories I hear sprints on a track or strides on a flat
from runners who feel as light as a trail. This is because your feet are that Consistency: The best way to become
feather by just losing a handful of much closer to the ground when you're a solid runner is to ensure that your
pounds. Trust me...I have run running up a hill, so there is less running routine is not constantly
competitively at 209 pounds and now momentum of the body upon impact. interrupted with sickness, vacation
run at 173 pounds. There is a huge By using hills regularly in your training, time, injuries and business. Running
difference, in both speed and joint you reduce your risk of injury and every 48-72 hours keeps the muscle
impact. increase your achievable intensity. For memory prepared for the unique
your long runs, attempt to regularly biomechanical movements of running
Increase cadence: include courses that contain hills, and gait. On mornings where you'd be
Until a cadence of 86-90bpm becomes at least once every two weeks, attempt tempted to sleep in, slumber in your
second nature, you cannot let yourself to include a hill repeat or rolling hill running tights with your shoes beside
"zone out" on your runs. Period. You course workout, performed at a pace the bed. Always toss your running
must focus the entire time. You must close to your ventilatory threshold. shoes in your bag or backpack before
count your steps. You must play "hot leaving for work. Include running gear
potato" with your feet and the ground. Plyometrics: in your suitcase when packing for
You must minimize ground contact In my book, “Top 12 Resistance vacation, no matter how short it may
time. You must take 20 second time Training Routines for seem (48 hour layovers happen!). And
spans and ensure that you're getting Triathletes,” (available for $5 from my remind yourself on those super busy
close to 30 footstrikes with either the website only), I include several days that when it comes to
right or the left leg within those 20 plyometric, explosive type exercises. consistency, a short 15-20 minute
seconds. The *hard* part of running is The benefit of these exercises is that jaunt is better than nothing at all.
to increase stride cadence - the easy they teach the elastic muscles of the
part is to increase stride length. Once lower leg to quickly absorb your body Do you have a 10K or marathon around
you dialed in a cadence close to 90, it weight and re-contract after your foot the corner? A cycling century? A
will become much easier for you to touches the ground while running. As a triathlon? High-quality training from
increase pace by striding out just a result, you minimize your ground one of the nation's top triathlon
little longer when you need that extra contact time and maximize your recoil coaches, Ben Greenfield, is always
burst of speed. It pays dividends, big with each step. Over thousands of available for triathletes, runners,
time! Initially, you'll feel like you're steps, such as during a race, this can cyclists and swimmers through
"bouncing up and down" as you try to be a huge speed boost. Plyometrics do www.pacificfit.net/triathletes.html.
achieve the high cadence. Eventually, it not need to be a daily routine - just Until next time, train hard and train
will feel smooth, steady and relaxed. once a week can provide enormous smart!
Practice! benefits. Good plyometric exercises
include hopping with one foot or both
Use a treadmill: feet onto a raised surface like a step
This recommendation ties into the bench, performing explosive jumps
cadence-increasing suggestion from from a lunge or squat position, or
above. Sometimes a treadmill can be a standing under a basketball hoop and
[2]

3. Stay Out on the Course, Not In the Dental Chair! This is where saliva plays an important role. Take another
by Amanda Bergquist, BSDH, RDH moment to reflect on how thirsty you can feel at times or
how dry your mouth can get when you’re pedaling up a
mountain pass or firing down the finishing stretch. This
As endurance athletes we all expect to be sore from time to effect, called dry mouth or xerostomia, is caused in part by
time, but you may not expect this body part to be the excessive respiration during exercise as well as the
source of such affliction… your mouth. Dental decay (a.k.a. generalized decrease in saliva flow. Without saliva to dilute
dental caries) is the leading cause for absences from work carbs left over, wash down the big stuff, and provide
and school in the U.S. as well as the most common disease minerals and enzymes to decrease the effect of acids, more
in the U.S. Current research associates the lifestyle of the areas of the teeth are weakened.
endurance athlete to an increased risk for this disease. To
learn why you’re at risk and how you can stay cavity-free, The frequency of carbohydrate consumption and duration
read on! are also instrumental to increasing risk for decay. Simply
put, the longer cariogenic bacteria are exposed to a food
Decay Process source (of any quantity) the more acid is produced. This
boils down to the longer events causing the greatest of
To understand how to prevent cavities, you first need to risks.
understand how they occur. You have your own genetic
make-up for the content of your saliva. The amount of The Solution
proteins, enzymes, and minerals in your spit are unique to
you. All of us have bacteria in our mouths, the kind that Before you forgo any more Ironmans and turn into a Sprint
cause gingivitis and the kind that cause tooth decay. When specialist like Michael, consider your options. 1.) Use
you eat food, particles that are left are consumed by the fluoride toothpaste and at home rinses. Fluoride has the
cariogenic (cavity causing) bacteria. They then produce an ability to incorporate into the tooth structure to strengthen
acid waste product that acts to demineralize tooth it against acid attacks. It also has bacteriostatic
structure. The enzymes and minerals that are in your saliva characteristics. 2.) Ask your dentist if you are a candidate
work to re-mineralize areas that have been attacked. for pit and fissure sealants. This treatment can occlude
However, if bacteria and a food source are left in the areas on the biting and
mouth, the chewing surfaces of
demineralized areas the teeth where
become cavities that bacteria are harbored
can then spread and cannot be reached
deeper into the tooth. by regular brushing
and flossing. 3.) Use
Three Key Factors products containing
the sugar alcohol,
There are three main xylitol. This product
reasons endurance stimulates saliva flow
athletes are at a as has bacteriostatic
greater risk: Diet, properties. Unlike
saliva flow, and other sugar alcohols,
frequency/duration of xylitol has a 5 carbon
sugar consumption. As chemical structure that
we are all pretty much is not broken down by
aware, we eat a lot of carbohydrates. Not only is it the fuel cariogenic bacteria. Currently, xylitol is being used to
that we thrive on, but it is the preferred cuisine for the little sweeten some sports drinks and gels, check out Hammer
critters in our mouths. The high content of carbohydrates Gel and Heed. The use of chewing gums and mints
consumed allows the oral bacteria to generate a greater sweetened with xylitol can also be a benefit during events.
amount of acid, creating an environment of generalized 4.) During training and racing, you should keep a source of
demineralization. Let’s now think about races and training, water at hand to rinse the mouth after carbohydrate
in particular Ironman or any kind of Ultra. Take a moment consumption. While it may seem simple, this will
to reflect on everything you eat and drink during this time significantly help rinse so the small amount of saliva you
period… mostly carbohydrates, huh? For about half a day do have can do some mineralizing.
(or however much time you take to complete the darn thing
plus an hour after the last thing you eat) the pH of your As always, I cannot stress enough the importance of seeing
mouth is less than 5. This is also true for all those long your dentist regularly. It is much easier on you financially,
training sessions. emotionally, and for your schedule to fix little problems
before you ever feel their presence. Keep your teeth
looking great for those finish photos!
[3]

4. Studies Show Sports Drinks •Get hotter during
Best For Young Athletes exercise
By: Lindsay Barton
•Have more skin
Sports Drinks Help Kids
surface for their
Stay Hydrated Better Than
body weight (that
Water
results in excessive
heat gain in extreme
A number of studies in
heat and heat loss in
recent years have shown
extreme cold)
that sports drinks re-
hydrate kids who are active
•Have hearts that
in the heat better than
pump less blood; and
water. Given a choice, kids will drink a lot more of a sports
drink than of a glass of water.
• Adjust more slowly to exercising in the heat (a child may
require five or six sessions to achieve the same degree of
An oft-cited 1999 study in the Journal of Applied Physiology
acclimatization acquired by an adult in two or three sessions
reported that drinking a properly formulated sports drink with
in the same environment).
carbohydrates and electrolytes (sodium and potassium) like
Sunny D Intense Sport increased fluid intake by nearly one-
• Because kids will voluntarily drink more of a sports drink
third (32%) compared to water. Because they taste better
compared to drinking plain water, giving your child a sports
than water, sports drinks encouraged kids to keep drinking
drink to consume before, during and after sports
until their fluid needs were met. Another study, from 2003,
significantly reduces the risk of dehydration, which can lead
reported that when drinking water, kids will drink only about
to heat illnesses.
50 percent of what they need. A sports drink that contains
flavor and electrolytes encourages them to drink 90 percent
Kids Are Often Dehydrated
more than water to stay better hydrated.
Three University of Connecticut studies recently presented to
Sports Drinks Replace Electrolytes
the American College of Sports Medicine found that between
50 and 75 percent of boys and girls at sports camps were
Electrolytes are chemicals in the body fluids that result from
significantly dehydrated. Twenty-five to 30 percent of the
the breakdown of salts, including sodium, potassium,
campers studied showed signs of serious dehydration, putting
magnesium, and chloride, which the body needs to maintain
them at increased risk of heat-related illnesses.
proper amounts of water inside cells, nerve conductivity, and
allow for proper response by the cells to outside stimuli.
The campers were dehydrated despite the availability of water
and sports drinks, frequent breaks and coaches'
Electrolyte deficits, particularly sodium, can cause lethargy,
encouragement to stay hydrated.
muscle cramping, and mental confusion, and even seizures. A
properly formulated sports drink containing salts, particularly
Education And Hydration Strategies Are Key
sodium, replaces electrolytes that active children lose through
sweat and, because of their taste, promote re-hydration by
A survey commissioned by the National Safe Kids Campaign
maintaining thirst and encourage fluid intake.
revealed that more than three out of four parents of active
kids aged 8-14 do not know the steps they should take to help
Kids Are More Prone To Dehydration
prevent dehydration in their children.
Kids are more susceptible to heat illnesses than adults when
The survey and studies show the importance for parents of not
active in hot weather because they:
only educating their children about the importance of
hydration but of having and implementing a hydration strategy
• Sweat at a lower rate (both in absolute terms and per sweat
utilizing the consumption of sports drinks before, during and
gland)
after sports to eliminate the risks of dehydration and heat
illnesses.
• Tolerate temperature extremes less efficiently
[4]

5. A Three Step Plan that
Guarantees Results Step Three - Change Your Strategy
#1 submitted by Kathi Best
This excerpt was taken from an article that
was written to help business-minded
professionals, but can easily switch to a
In order to keep your commitment, you
need the best strategies for achieving
results. One of my core beliefs is that if you
set a higher standard, and you can get
focus on improving your fitness/multisport yourself to believe, then you certainly can
Raise goals for the year. Included are a few ideas
that you can use to immediately and
dramatically improve your performance!
figure out the strategies. You simply will
find a way.
I can tell you with confidence that the
Your
The following three strategies are simple, absolute best strategy in almost any case is
and they are also extremely powerful, to find a role-model, someone who's
however, they require consistent and skillful already getting the results you want, and
application in order for your dreams to then tap into their knowledge. If you don't
become reality. have one, you must find a coach or mentor.
Standards Step One - Raise Your Standards Once located, be sure to ask lots of detailed
questions, take notes, and learn what
Any time you sincerely want to make a they're doing, what their core beliefs are,
#2 change, the first thing you must do is to and how they think.
raise your standards.
Are You Ready?
Simply put you MUST expect and demand
more from yourself and from those around You see, in life, lots of people know what to
you. That means having zero tolerance for do, but few people actually do what they
Change any behavior that robs you of potential and
increased performance.
know. Knowing is not enough-as you must
take action, honor your commitments and
enforce strict discipline.
Begin the process of raising your standards
Your by creating three lists:
• All the things you will no longer accept
If you will, please allow me the opportunity,
through this message to be your personal
coach. What do coaches do? Well, first, they
care about you. They've spent years
from yourself;
Limiting
focusing on a particular area of expertise,
• All the things you will no longer tolerate and they've continued to make key
from other people, and; distinctions about how to produce results
more quickly.
Beliefs
• All the things that you aspire to
become! By utilizing the strategies your coach shares
with you, you can immediately and
Step Two - Change Your Limiting Beliefs dramatically change your performance. I
assure you that you can and will achieve
#3 If you raise your standards but don't really more and faster with a highly skilled coach.
believe you can meet them, than you've
already sabotaged yourself. This is one of
the biggest challenges people face when "It's simply not enough to just show up and
trying to make change in their lives. do your work. Superior performance is not,
Change Why? Because you won't even try; you'll be
lacking that sense of certainty that allows
you to tap the deepest capacity that's within
never has been, nor will it ever be, the by-
product of ordinary efforts."
-Gary Ryan Blairent
you even as you read these words.
Your You must develop a sense of certainty that
you can and will meet the new standards
before you actually do.
Strategy Without taking control of your belief
systems, you can raise your standards as
much as you like, but you'll never have the
conviction to back them up.
[5]

6. Pear Bran Muffins
by Kathi Best
What you will need:
1 1/2 cups whole-grain pastry flour
1 cup wheat bran
2 tablespoons granular sugar substitute
1 1/4 teaspoons ground cinnamon1 1/4 teaspoons baking soda
1/4 teaspoon salt1 1/4 cups 1 percent or fat-free buttermilk
2 large eggs, lightly beaten
3 tablespoons canola oil
1 Bosc pear, cored and diced into 1/4-inch cubes
1 1/2 teaspoons vanilla extract
PREPARATION:
Heat oven to 350°F. Line a muffin tin with paper liners or lightly coat with cooking
spray. Combine flour, bran, sugar substitute, cinnamon, baking soda, and salt in a large
mixing bowl. Combine buttermilk, eggs, oil, pear, and vanilla in another mixing bowl.
Make a well in the center of the dry ingredients. Add wet ingredients to dry
ingredients and mix just to combine; do not over mix. Divide batter evenly into muffin
cups. Bake for 20 minutes. Cool and serve.
Why not start the day with a delicious and satisfying muffin? It's the
perfect breakfast whether you have time to dine or need to grab something on the run!
Quick Lasagna
by Natalie & Greg Gallagher
What you will need:
1 package wide whole wheat lasagna noodles (fully cooked)
1 - 15 oz. container ricotta cheese
1 - 16 oz. container small curd cottage cheese
2 cups skim mozzarella cheese (shredded or sliced thin)
6 Morning Star vegetarian breakfast patties (heated in microwave and chopped as ground turkey)
1 pound extra lean ground turkey (browned)
32 ounces marinara sauce (I use The Trezzi Barn’s mariner sauce) (heated)
black pepper to taste
PREPARATION:
Heat oven to 350 F degrees. Spray non-stick cooking spray on bottom of glass rectangular pan. Layer lasagna
ingredients from the bottom up: thin layer of sauce, layer of noodles all sides touching each other and edges of pan, sauce,
vegetarian sausage, ground turkey, ricotta cheese, cottage cheese and mozzarella cheese. Build lasagna with at least four
(4) layers of all ingredients, ending with cheese on top. Season with black pepper. Bake for one hour with foil on top of
pan. Let cool for 5-10 minutes. Enjoy!
Go “meatless” by using more Morning Star vegetarian breakfast sausage instead of using ground turkey.
[6]

7. The Board of Directors, Sponsors
and The Calendar of Upcoming Events...
Board of Directors We would like to extend a
generous thank you to our amazing
• Kathi Best - Social Director
sponsors!
• Kevin Best - Vice President
• Kim Ellis - Treasurer
• Greg Gallagher - Team Mascot
• Natalie Gallagher - Newsletter Director
• Ben Greenfield - Website Director
• Mark Hodgson - Team Event Director
• Sam Picicci - Uniform Director
• Jim Powers - Membership Director
• Jessi Thompson - Secretary
• Roger Thompson - President
• Scott Ward - Marketing Director
• Kirk Wood-Gaines - Mentor
Director
Races/Runs:
March/April Calendar • Dry land strength training for
triathletes at Champions Sports
• March 28& 29: Snake River Sprint
Triathlon at Lewiston, ID Medicine: March 22nd, 5-6:30pm.
Training Opportunities:
See forum for more details.
North Spokane -- • March 29: Oceanside 1/2 Ironman at
Oceanside, CA • Martini 101 night at Twigs Southhill
Mondays & Wednesdays @ 5-7 am: on Saturday, April 5th @ 7:00 p.m.
Open Swim @ OZ North. • Wenatchee Valley Duathlon at
Wenatchee, WA
Thursday evenings @ 6:30 pm: Next Membership Meeting:
Headlamp run from the Gallagher’s • April 13: Spring Thaw Duathlon at 9
April 16th, 2008 @ 6:30 p.m.:
home in north Spokane. Watch the Tri Mile Falls, WA
General membership meeting at
Forum for details! • IM Arizona at Tempe, AZ location TBA.
Saturdays @ time TBA: Probable Upcoming Events:
outside bike ride meeting location & Clinics -
time posted weekly on the Tri-Forum. Inaugural Tri Fusion Kids Club Meeting:
• Swim overwater/underwater
Sundays @ 8 am: Mornings with videotape stroke analysis at Liberty Wednesday, April 9th @ Brentwood
Martin, Planned group swim workout Lake Athletic Club: March 23, Elementary from 6:15-7:45 p.m.
@ Oz North. Starbucks afterwards! 6-8pm. See forum for more details.
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