1. APRIL 2011
APRIL 2011
APRIL 2011
APRIL 2011
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on the team website:
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Nutritional BOD, Calendar
Tristar Know-How My Life & Sponsors
Nevis 111 My Tri Breakfast
Pg. 5-6 Pg. 10
Pg. 7-8 Cookie recipe
Pg. 2-4
Pg. 9
Special Guest Speaker—Pat Tyson
Speaker—
?
ate you “Rule #76. No Excuses. Play like a Champion”
ds” Motiv
W hat “wor “All I need is within me now”
“Great changes may not happen right away, but with effort even the difficult may become easy”- Bill Blackman
“There is no thrill in easy sailing when the sky is clear and blue. There is no joy in doing things
which anyone can do. But there is some satisfaction that is mighty sweet to take, when you
reach a destination you never thought you’d make!” - unknown
“A race is an exercise in leaving others behind” - Lance Armstrong
“Pain is temporary. Pride is forever.”
“Finish what you start, quitters never win…”
“Success is getting what you want… happiness is wanting what you have”
“To give anything less than your best is to sacrifice the Gift” - Steve Prefontaine
“If you are in the pack the view never changes...be a leader”
“Everybody wants to know what I’m on. What am I on? I’m on my bike busting my *** six hours a day. What are you on?” - Lance Armstrong
1

2. TRISTAR NEVIS 111 RACE REPORT
BEN GREENFIELD
It's not of-
ten that a
guy like
me gets to
stand
shoulder-
to-
shoulder with champions like Chris McCor-
mack and Olivier Marceau at the starting
line of a triathlon, but that's where I
found myself on TriStar Nevis race morn-
ing - looking over the clear blue waters of Directly out of transition, the bike course
the Carribean and thinking: weaves through the tiny town of
"Oh crap, I wonder how fast these guys Charlestown (the entire island here only
are going to start this swim." has about 50,000 people), then starts di-
The athlete part of me promised that I rectly into a brutal 5K climb that the lo-
could somehow maintain these pro triath- cals call "Anaconda", most likely because
letes' blistering speed for the 1000m swim it curves up into the mountains, and pos-
along the shore of Nevis, but barely 200m sibly also because motorists have a high
into the swim, I saw their feet disappear- likelihood of devouring small animals like
ing into the surging waves ahead. monkeys and goats on the road. I've heard
But of course, considering that this race of boa constrictors eating donkeys, and
involved a 100 kilometer bike, the 1000m there were plenty of donkeys on the bike
swim seemed extremely short, was over course, so maybe that too.
in a flash, and I came out of the water in Despite the game of dodging small ani-
6th place without swallowing too much mals, I felt fantastic on the bike, and
salt water. Pro triathlete Wolfgang rode into 4th place, behind Macca, Oliver,
Guembel came out 1st, followed closely and Wolfgang. I'd learned my lesson about
by Macca. dehydration in Phuket earlier in October,
TriStar threw in some cool perks, like a and was going through 30 ounces of water
red carpet coming up the dock and into on the bike to keep myself hydrated in
transition from the swim, so the run into the extremely hot conditions. This was
transition felt like being a Hollywood ce- promising to be a very good race, and the
lebrity, albeit a celebrity in spandex and stiff carbon frame of my Gray Storm TT
goggles. bike was perfect for the big climbs.
The 3 loop island-tour bike got pretty se-
rious right away.
2

3. heat of the race was properly applying
sunscreen to my back - see full results in
all their
glory be-
low.
So I rode
my bike a
bit fur-
But at the top of Anaconda, on the 3rd ther, and
loop, I flatted. then, as I
Not a big deal. ap-
I changed the tube, grabbed my CO2 car- proached
tridge and fitted it on. transi-
Empty. Grr...thanks to the efforts of the tion,
TSA to ensure that no CO2 cartridges where a
completely explode and destroy an entire final, tiny
house-sized airplane, I was a bit short on 5K loop is
spares. thrown
So I sat and waited, walked around for a in, I flatted yet again.
little while, watched some chickens play- This time, with no more tubes, I figured I
ing on the roadside, chatted up some lo- was probably finished. I pushed my bike
cals, and eventually the 1st place female into transition, but a participant from the
pro (Emma-Kate Lidbury) came riding up 33.3K race earlier in the day saw me. He
the hill. offered his bike, and once again, I was
I put on my best pitiful, desparate looking saved by another gracious triathlete! I'm
face, and begged for a spare CO2 car- thinking I should probably just hire some-
tridge. She graciously tossed one my di- one to follow me around races with spare
rection (thanks Emma), and I filled my tires, tubes, bikes, and preferably a big
tire and was off again, once again wildly bag of the "chicken roti" I've been devour-
dodging goats, monkeys, donkeys and ing every day while here on Nevis.
honking motorists! I had already lost nearly 20 minutes, but
But just 8 miles later, I flatted again. still wanted to finish the race, so off I
Are you kidding me? went to finish the last little loop to wrap
In the heat of the race, I forgot to check up 100K, riding my borrowed bike.
inside the tire for any sharp objects, and By the time I finally got off my bike and
simply changed the flat once more, this headed out on the run, race champion
time using a pump supplied by a helfpul Chris McCormack had already crossed the
Nevisian who sat in a car parked beside finish line! Of course, 20 minutes feels
the road. like 3 hours when you're racing, so at this
Incidentally, another thing I forgot in the point, I assumed I was probably dead last.
3

4. The 3 loop, 10K run was, for lack of a bet- What the heck is rum punch, besides one
ter word, hot. And yes, there were ani- of my new favorite drinks? Here is the
mals on the run course too - say hello to basic recipe, for those of you who'd like
Bessy the Cow. to reward yourself Carribean style:
One of sour (key lime juice, or sour or-
ange juice ala Hermitage)
Two of sweet (simple syrup 2:1 sugar to
water, heated to dissolve)
My run felt fantas-
tic, especially with my new K-Swiss K- Three of strong (rum, obviously!)
Ruuz racing flats, and I know I would have
Four of weak (water, taking into consider-
had a great race if not for the mechanical
ation the ice melting in the drink)
issues. Despite the challenges, I took 4th
place and won the 30-35 age group (my Then add a dash or two of Angostura Bit-
first time ever competing in this age ters to float on top, along with fresh
group) so I am very happy about my fit- grated nutmeg.
ness at this point in the season, and re-
warded myself with a nice rum punch OK, keep reading for the more crucial
from my hotel: Hermitage Nevis. nutritional info.
Big thanks to Millennium Sports and Natural Vitality
Sports (energy28 and Nutrarev) for helping sponsor this
race. Also, a big thanks to Zeal Optics for getting me some
fog-free Slingshot optics before I left Nevis, and also to
Champ-Sys for the awesome racing kit. Full TriStar 111 Ne-
vis race results available at http://www.tristarlive.com/.
Nutrition/supplements for this race:
Breakfast pre-race: Impax Enerprime, can of yams, 5 Mas-
ter Amino Pattern capsules, 1 nuun.
45 minutes prior to race: Millennium Sports Carnage and
CreO2, 1 delta-E, 1 Energy28, 1 NutraRev
During Race: GU Roctane, GU Chomps, Millennium Sports
Athlytes, water
Post-Race: Ancient Minerals Topical Magnesium Oil, Re-
coverease, 5 Master Amino Pattern capsules
So what's next on the race calendar? Wildflower
Half-Ironman on May 1. See you then.
By Ben Greenfield—
Ben Greenfield Fitness
4

5. Nutritional Know-How: cessed, meals and snacks, and a variety
of nutrient rich foods. If you are in a nu-
Build a Solid Nutrition Base for the Season tritional rut now, chances are you may
dig even a bigger hole later in the season
It’s time to get down to business. Even if the most im- and find yourself consuming the same old meal and
portant race on your calendar falls later in the season, snacks. Take the time to try new foods, new recipes,
visions of race day are dancing in your head.You visu- and maybe even expand your cooking skills. So where
alize the most perfect race. Everything went exactly do you start?
as expected, including your nutrition plan. Race day
aside, it is never too soon to move nutrition up a Take an inventory. This could mean keeping a food
notch on your priority list. In fact this is a great time journal and checking your diet for whole grain, fruit,
of year to evaluate and change your diet as it allows and vegetable intake frequency. Are you in a breakfast
room for experimentation and development, laying rut- having the same quick coffee shop fix every day?
the foundation for optimal nutritional fine-tuning in Tired of the same turkey sandwich for lunch? Need
the weeks leading up to the start line. Let’s take a some new ideas for dinner? Ask foodie friends for ide-
look at how you can build a solid nutrition base, and as or invest in a cookbook with simple recipes that
how to avoid some common nutrition pitfalls. provide ample wholesome carbohydrates for triath-
letes in training.You might even invest in a cooking
Weigh body composition goals carefully class and make some delicious ethnic recipes.
Don’t make assumptions about your weight, but ra- Next take a kitchen inventory. Short of an expensive
ther get a body composition evaluation and determine remodeling project, organizing your cooking and food
goals for changes in both lean mass and fat mass, not life can be helpful. Do you have a slow-cooker, which
just body weight. While all body fat measurement is ideal for dinner and leftovers that can be eaten on
techniques are indirect, it does provide a more com- the fly? How about a great skillet for making stir-fry?
plete picture than a simple scale check. Check your Developing a weekly shopping list, having plenty of
body fat with a competent technician and plan to dry goods on hand, and stay on top of fresh produce
monitor changes with the same technique (calipers, are also essential to healthy eating. By the time the
bio-electrical impedance, hydrostatic weighing) over busy part of the season arrives you will have your
the season so that you can estimate changes in both meal planning and preparation down to an appetizing
lean mass and body fat. science.
By setting realistic body fat and weight goals you Start to nail down your training nutrition
should not put too heavy a drain in energy stores and strategies
recovery adequately from training. Ideally you should
have several months to drop those extra slowing-you- By race day you should have determined your favorite
down pounds, or to build muscle and strength. Keep sports drink product and flavor, and have planned out
calorie deficits to reasonable drops of 300 to 500 dai- your strategies for fueling and electrolyte replace-
ly, and don’t skip on fueling around training ses- ment. Here you can actually start with that crude in-
sions. strument- the scale. Check your weight before and
after training (preferably in the buff) to determine
Focus on quality your sweat rate. Every pound of weight loss repre-
sents 16 ounces of sweat that you did not replace.
Sure, calories matter, but so does the quality of your Keep tabs on how much fluid you consume during a
diet which should be filled with wholesome, not pro-
5

6. one hour workout and determine your current sweat physician’s supervision than to experience the nega-
rate (fluid consumed during exercise + fluid lost tive performance effects of iron deficiency or anemia
during exercise). Start drinking during training to later in the season. Besides beefing up your diet with
replace or minimize sweat losses. This makes for plenty of antioxidant and phytonutrientl rich fruits,
good practice as you develop your fluid replacement vegetables, and whole grains, a daily multivitamin
skills on the bike and run. mineral supplement providing 100 percent of the
daily values can also be taken, with or without iron
Experiment with various sports drinks. Find out as appropriate.
what products are being offered in the racecourse so
that you can train with them as well. While you likely Eating on the run
will pack many of your own goods for the race,
knowing the racecourse offering works for you is Life is busy with training, work, life, and other hob-
helpful. Gels, energy bars and electrolyte replace- bies. But a cutting-edge sports diet does mean plan-
ment products may also be used during training and ning the whole day’s eating and taking into account
eventually racing. Keep experimenting to determine your training requirements as well as daily energy
what products, amounts, and strategies work best for needed. It takes both planning, organization, and a
you. As the season progresses you should reevaluate little food know how, perhaps with some new reci-
your sweat rate in changing environmental condi- pes for this season, as well as convenience and crea-
tions and keep refining your hydration and fueling tivity.
strategies.You should never begin developing a race
nutrition plan only a few weeks prior to the race, or
fall solely on the advice of what works for other rac- By: Monique Ryan, MS, RD is the author of "Sports Nutrition for
ers, rather than experimenting for several months Endurance Athletes, 2nd edition" (VeloPress 2007). Click here to
and determining what works best for you. view more about the book or purchase. She was a member of the Ath-
ens 2004 Performance Enhancement Teams for USA Triathlon and
Practice all the fundamentals USA Cycling Women's Road Team. Ryan is also the owner of Per-
sonal Nutrition Designs and offers her sports nutrition programs at
No matter what level of intensity you experience www.moniqueryan.com.
during your workouts, don’t forget the fundamentals
The views expressed in this article are the opinion of the author and
of a good sports diet. First, stay hydrated. Urine
not necessarily the practices of USA Triathlon. Before starting any
should be pale in color when you hydrate steadily
new diet or exercise program, you should check with your physician
during the day. Besides focusing on better meal plan-
and/or coach
ning, new foods, and a nutrient dense diet, you can
also prepare for workouts. Pre-hydrate and have a
high carbohydrate snack one to two hours before
training. Real foods that are easily digested can work,
as can sports nutrition products such as energy bars.
Focus on recovery nutrition as well. Consume main-
ly carbohydrate (about 0.5 g per pound wt) com-
bined with 15 g of high quality protein after more
demanding training sessions.
Checking your iron stores is also advised. If you do
have low stores, better to improve them now under a
6

7. FULL NAME: Virginia Knight
MEMBER SINCE: Tri-FusionStarted! I joined as a guest of My Life
Kirk Wood-Gaines at the club launch. This is my 10th
year doing triathlons!
OCCUPATION: Occupational Therapist
“A” RACE 2011: Onion Man (Oly) and Race the River
SWIM, BIKE OR RUN: Love the bike, but have improved my swim-
ming also. Running is just so hard, and has brought me injuries. My Tri
But at least I don’t hate running anymore! :)
MY SONG(s): Bust a Move (at Spin Class), most songs by Pink, and dancy funk song.
MY RACE STORY: I have had a lot of great race days, but my greatest achievement is finishing Troika half iron-
man in 2006. I loved the swim, had great fun on the bike, and survived the run. I learned a lot about myself
and my limits on that hot, hot day. And I learned how important having supporters out there is! My family
and friends were awesome that day!
Worst day was when I attempted another half ironman and another biker turned right into me, as I was passing
him! Thankfully, I didn’t break any bones, but I got an ambulance ride and stiches on my chin at the emergen-
cy room. Ok, I must confess I wasn’t all THAT sad to miss that hot 13.1 mile run! :)
WHAT I DO WHEN I DON’T TRI: I get to help babies, toddlers and their families deal with developmen-
tal delays. Also, my husband and I are super fans of the Gonzaga women’s basketball team and
are sad we have to wait till next November to see them again! Our two daughters are at WSU, so
we visit them and send the university lots of checks! Oh, and we have a lab mix doggy, who I
take to agility classes (think obstacle course). It’s so good for her and she will run beside me now,
not in front. We watch a little TV, and I enjoy the Cash Cab show on Discovery Channel.
WILDEST DREAM: Being toward the front of the pact at a race! Wow, what would that be like??
PERFECT DAY: Any race day, because I don't have to fit my activity into a schedule. The race IS
the schedule! I get to swim, ride my bike, and run outdoors in God’s beautiful creation. Then, eat
of course. What could be a better day?
INDULGENCE: Ice Cream—I just wish it was good for me more often!
INSPIRATION: Ironman triathlon competitors! Especially after completing a “half”, I am in awe of
people who can shut out the negative noise and just persevere through all the mileage and pain in
a full Ironman race. WOW.
BEST QUOTE: “What doesn’t injure you makes you stronger” OR “Let’s go out to dinner.”
7

8. FULL NAME: Russell Lee Abrams
MEMBER SINCE: December, 2009 My Tri
OCCUPATION: Partner, VertiSel, LLC. Agent Select
Choice Insurance
“A” RACE 2011: Calgary 70.3
SWIM, BIKE or RUN: Bike, it’s the least painful!
My Life
MY SONG (s):I rarely listen to music while training, but
I always am running through songs in my head. Lately Citizen Cope has been popping in a lot, but
when I really need to dig deep, it’s usually some meaningful country song or ‘80’s buttrock ballad.
MY RACE STORY; Taking off my wetsuit is a bitch, so when asking a friend, Molly Obetz, about IM
race execution, she explained I would exit the water, unzip my suit as I was running up the beach,
and there would be people assisting removing the suits… that all I had to do was lay down and kick
my feet in the air. When I did this at my IM in 2009, I forgot to pull my wetsuit down. The vol-
unteers looked at each other and said, “I guess we have to work for this one!” Also, I didn’t factor in
I would then be without my wetsuit. I only had whitey tighty’s on under it, and when they jerked
my suit down, the underwear came with it! I was horrified as I snatched them back and ran like
hell to the tent, cupping them over my privates.
WHAT I DO WHEN I DON’T TRI: I am always going on adventures, climbing mountains, repelling
through canyons, or playing Hipster in Seattle. Oh, and of course there is always Chris Lucas and
Zola on Thursday nights!
WILDEST DREAMS: I want to publish a book on living times 10.
PERFECT DAY: Getting up around 5 on a hot summer day and swimming about a mile. Grabbing
breakfast at the Garnett in CDA. Going for a fast loop of the IM course with an easy run after, then
spending the rest of the day on a boat eating and drinking and chilling to tunes with Peter (my
son) and some friends. Wait, that is a great day, but there are so many great days….
INDULGENCE: I absolutely love sushi, and steak, and swordfish, and Five Guys Burgers, and Thai
food, and hot coffee before a cold swim.
INSPIRATION: Seeing Rick Phillips breathing really hard and giving me that forlorn look of hopeless-
ness as I pass him.
8

9. Breakfast Cookies — jessi thompson
spokanedinnerclub.blogspot.com
Ingredients:
∗ 2 c brown sugar
∗ 2 1/2 c rolled oats
∗ 4 c flour (I use whole wheat)
∗ 1 T baking soda
∗ 1 t baking powder
∗ 1 t salt
∗ 2 t cinnamon
∗ 1/4 c olive oil
∗ 1/2 c prune baby food (this is 2 "stage 1" containers)
∗ 4 T water
∗ 5 egg whites
∗ 2 t vanilla extract
∗ 3/4 c raisins
∗ 1/2 c chopped walnuts
∗ 1/3 c chocolate chips
∗ 1/2 c coconut flakes
Directions:
1. Preheat oven to 350. Grease cookie sheets or line with parchment paper
In a large bowl (I use my Kitchen Aid mixer), stir together the brown sugar, oats, flour, baking soda, baking powder,
salt, and cinnamon.
2. Make a well in the center and pour in the olive oil, prune puree, water, egg whites, and vanilla. Mix until
well blended. This will give you a great arm workout if you're not using a Kitchen Aid mixer! Stir in the raisins, wal-
nuts, chocolate chips and coconut last.
3. Scoop cookies with an ice cream scoop or roll into golf-ball sized balls. Place cookies 2 inches apart on pre-
pared cookie sheets and flatten to 1/2 inch tall with wet hands (dough is sticky, so wet hands is the key to working
with it). These cookies do not flatten much while baking.
4. Bake 8 minutes for chewy cookies and 10-12 minutes for more crisper cookies (I usually cook mine for 8-9
minutes). Cookies will not get crisp. Let set for a few minutes then transfer to wire rack to cool. Makes 24.
***These cookies did not turn out as well when I tried cooking them on a cooking stone, a regular cookie sheet
worked better.
Roger LOVES these cookies for breakfast as well as fuel during long bike workouts. They also make a great snack! This recipe
was inspired by the ever delicious (and much more expensive) Baker's Breakfast Cookie and is something I have tweaked over the last 5
or 6 years. I highly recommend using the Kitchen Aid mixer for an easy and speedy recipe!
9

10. The Board of Directors, Sponsors and the Calendar of Upcoming Events….
BOARD OF DIRECTORS
• TIFFANY BYRD- UNIFORM DIRECTOR
• ERIC BYRD - 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 April/May/June Calendar 2011
Training Opportunities: • May 15th—Lilac Century ride
• Whitworth Masters Swim: • May 15th— Young Life Fun Run 5k
Offered Free to Tri-Fusion Members
• May 29th Onionman Olympic
every Sunday 8:30-10:00am - See the
Forum “Training” for more info and • June 5th—Radiant Lake Tri.
sign ups as there are limited spots each
• June 11th—Moses Lake Tri
week.
• June 11th—Boise 70.3
• Continue to post & check for any train-
ing swim/ride/run on the Forum, Face- • June 11th—Blue Lake
book page and/or send out an email!
• June 18th—Post Falls Duathlon
We encourage you to post your
workouts there as well!! • June 18th– Tri-fusion Kids Triathlon
Upcoming Events: • June 19th— Medical Lake Tri
Check in Tri-forum “Social Event” for • June 25th—Pacific Crest Tri weekend
future upcoming events
• June 26th—Ironman CDA
Wednesday bike rides in session @ Fitness
Find other races for the Northwest area @
Finatics 6pm—Call to confirm locations
www.runnersworld.com (Tools/Racefinder)
Monday Night Mountain Bike rides @ Active.com or Fitness Finatics newsletter
Fitness Finatics 6pm—call to confirm loca-
tions
Flying Irish 5k Runs every Thursday night Next Membership Meeting:
6pm from O’Doherty’s downtown
3rd Wednesday, May 2011 @
Races: 6:30pm. Twigs Northside
• May 1rst—Bloomsday
• May 14th—Palouse River Du
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