Tri-Dusion May 2014 Newsletter

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.
Speaker : Don Kardong
May2014
DOMS
pages 2-3
Boston Strong, Survivor Story
pages 4-5
Swim workout
page 6
Post Workout Refueling
pages 7-8
My LIFE My TRI
page 9
Boston Strong race report
pages 10-11
Underrecovery Monster
pages 12-14
Find Zen Through Running
pages 15-16
Recipes, BOD & Calendar
pages 17-20
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
Kids Triathlon:
Saturday, June 14th from
8:30am-12pm.
We need volunteers!
Sign up here:
www.signupgenius.com/
go/20F0E4CAFAC229-
trifusion2

2. 2
Delayed-onset muscle soreness can be intense. Learn what’s normal and how to
minimize the pain.
The Symptoms
General muscle soreness, especially the day after an intense workout or starting
a new activity. However, delayed-onset muscle soreness, a specific and serious
condition, can be incredibly painful.
What’s Going On In There?
When muscle tissue is injured by exercise, the fibers tear. Ideally, in a day or two
the fibers repair themselves and are stronger than before. This is the basis of
building muscle, and normal muscle soreness after a workout—especially during
the first few weeks of intensified activity—is to be expected.
If your muscle soreness is intense and doesn’t begin until 24 to 48 hours after
the muscle injury, however, you may have a serious condition called delayed-
onset muscle soreness (DOMS). It can happen when you apply an excessive
loading force to muscle cells. It’s important to distinguish the symptoms of DOMS
from the everyday aches and pains that come after hard exercise. This pain can
be severe.
Why is DOMS serious? When muscle tissue is injured, a process called rhabdo-
myolysis causes it to release a protein called myoglobin. We all have a bit of my-
oglobin released after hard athletic events, and some of it is processed by the
kidneys. Several studies that looked at healthy athletes after marathons found
mild to moderate amounts of myoglobin in their urine, a condition called myoglo-
binuria. When the muscle injury is more serious, however, the amount of myo-
globin can be quite large. The urine can be a dark color, and in some cases kid-
ney damage and even kidney failure can result.
Fix It
Normal postworkout soreness:
Hydrate, fuel up, sleep well. Give your body the best opportunity to repair
muscle damage and come back strong. Drink fluids until your urine is clear, eat
smart, and get a great night’s sleep. The best restoration and recovery happen
while you sleep.
Delayed-Onset Muscle Soreness (DOMS) Symptoms,
Treatment And Prevention
By Jordan D. Metzl, M.D.

3. 3
Try an NSAID. An anti-inflammatory like ibuprofen or naproxen can help alleviate
soreness.
Delayed-onset muscle soreness:
Hydrate and see your doctor. If you suspect you have DOMS, start drinking lots
of fluids and call your doctor. A sports doctor is a better bet than a primary care
physician because he or she will have more experience identifying DOMS.
Prevent It
Hydrate. Proper hydration before engaging in any exercise or athletic event can
help ease common post-exercise muscle soreness and, more important, prevent
DOMS. Factors to consider: temperature and humidity level (Vegas versus Seattle),
the intensity of effort you plan on reaching (race versus easy run), and your overall
health during the previous week (even a mild stomach bug or case of diarrhea can
dehydrate you). Drink enough fluids to keep your urine running clear.
When To Call A Doctor
If your muscle pain and soreness are severe and seemed to come on 24 to 48
hours after hard activity, and your urine is dark, see your doctor immediately.
Your doctor will do a urinalysis to check your myoglobin level and, if necessary,
perform blood tests to determine if there’s been any kidney damage.
DOMS is much more common than most athletes realize. Why some athletes experi-
ence DOMS and others don’t is not yet understood, but one of the most important
factors is dehydration before, during and after intense activity. However, regardless
of their hydration status, some athletes just seem prone to developing DOMS and
get it often, probably because of biological and genetic factors affecting their muscle
tissue.
The good news: DOMS is usually preventable with education and smart pre-
exercise behavior.

4. 4
The same passion, persistence and athlete’s attitude that was cen-
tral in Nicole Gross’ life as a triathlete and coach has also been
the driving force in her recovery.
One year ago, Nicole stood alongside her sister and husband at
the finish of the Boston Marathon. It was a special weekend to
support their mom, Carol, whom Nicole coached and encouraged
on her journey to Boston.
Nicole, a USA Triathlon Certified Coach, soaked in the energy of
Marathon Monday and was thrilled to cheer for her mom as she
crossed the finish line — just like Carol had done so many times
at Nicole’s swim meets and triathlons over the years.
But before Carol could complete the race, their lives were flipped
upside down.
Nicole and her sister, Erika, were standing a few feet from where
the first bomb went off. In a moment, the joyous energy of the
world’s most historic marathon turned to terror, shock and chaos.
Nicole knew tragedy had struck, and felt helpless lying on the
ground, unable to get up.
“I remember looking down and having a clear vision; seeing legs
that were once capable of standing and running. But I had no
ability to stand up and run for safety,” Nicole says.
The explosion fractured two bones in Nicole’s lower leg, nearly
severed her Achilles tendon and ruptured her eardrum — but it
wouldn’t tear apart her family, strength or passion for the endur-
ance community.
“I’ve always known she was strong, but I’ve seen her more deter-
mined than ever to work to get her strength back,” Carol says,
proud of the way her daughter has handled her recovery.
The Road to Recovery
After 34 days in the hospital and a year of vigorous rehabilitation,
surgeries and physical therapy, Nicole has relearned how to
stand, how to walk and how to swim. This April, she’ll be partici-
pating in the B.A.A. 5K, the Saturday before the 118th Boston
Marathon.
But Nicole’s recovery hasn’t come without challenges. As a for-
mer swimmer at the University of Tennessee, Nicole’s competi-
tive edge and love for endurance sports led her to triathlon, where
she excelled as an athlete and coach. Exercise had always been
her comfortable, familiar place — and when it was taken away,
she had to find new ways to heal.
“I’ve had to really learn how to handle all of this without the go-
to — exercise. So I’m learning a whole lot more about me from
the inside out,” Nicole says. “I’m learning healthy ways to cope
that don’t require breaking a sweat or pushing my body.”
Nicole’s husband, Michael, witnesses her inner athlete on a daily
basis in the way she faces tough physical and mental challenges.
“She understands that not every day will be a success and that
hard work and positivity will see her through to the finish. Two
key attributes to being successful — be it in triathlon or life,”
Michael says.
Six months after the tragedy, Nicole’s wounds had healed enough
for her to get back in the pool — a moment that brought her full
circle.
“I had goose bumps throughout my whole body during that first
50 freestyle that I dove in and completed. It was a nice reminder
of where I started, and that was always in the pool,” she says.
Nicole has come a long way, and a lot of her progress is due to
her positive, competitive spirit. When describing her mental atti-
tude, Carol says, if you ask her to do 10 reps, she’ll do 20.
A Nation of Support
While there’s still a long road of recovery ahead, Nicole is hope-
ful for the future, and thankful she isn’t on this journey alone.
Her family has given her strength and support. From her husband,
whom she describes as her rock and everyday hero, to her sister,
who has handled the loss of her left leg and the setbacks in her
recovery with courage and positivity.

5. 5
Nicole also has found hope in her athletes, including Cadie Jessup, a single-leg, above-knee amputee whom Nicole coached through
her first triathlon back in 2010.
“Cadie has been a huge inspiration to me before, during and after Boston,” Nicole says. And her return to an active lifestyle is a con-
stant encouragement to Nicole and Erika.
What happened in Boston shook the entire endurance community, and Nicole has been humbled by the generosity of others.
She’s received an overwhelming amount of support from coaches, athletes, medical staff and her home city of Charlotte, N.C.,
among many others.
“Just knowing that people cared enough to reach out in whatever capacity, through cards, through emails and texts, to wanting to
take care of my athletes while I had to be forced to take care of myself, is just tremendous,” Nicole says.
Along with her husband, Nicole is eager to pay it forward to the community that helped save their lives. Even in her hospital bed, she
was ready to give back.
“It wasn’t long before Nicole caught wind that one of her doctors was training for a triathlon. He was without a coach until Nicole
took over his training program and began coaching him from her hospital bed,” Michael says. “Her passion for helping others
achieve greatness knows no bounds.”
Their Boston Marathon Finish
Nicole is coaching her mom again — to her Boston finish.
Having some quiet time to work on Carol’s training plan has been a blessing for Nicole as it gives her a sense of normalcy.
“I send her text messages literally five to six times a day and she gives me updates about her run workouts,” Nicole says.
They share a special connection through training that helps close the gap in distance from not living near one other. When Carol is
out on a run, she says it feels like her daughter is right beside her, and it helps her to work harder.
“There is a very special bond that we have this year as she trains me to finish the race,” Carol says. “This, more than any other race,
has a special meaning for us. It will close a chapter in our lives and hopefully be a very healing moment for our family.”
Nicole and her family will return to Boston for the anniversary of April 15 and will stay through Marathon Monday in celebration of
the nation’s strength, bravery and unity.
“It’s going to be magical,” Nicole says, and she knows the race’s energy will be unlike any other year — past or future — because of
how the city has been so resilient. “Runners are going to have a lot of reasons to be at the start and finish line.”

6. 6
Triathlete contributor and swimming all-
star Sara McLarty has a blog with more
than 500 creative workouts used in her
Masters swim program in Clermont, Flor.
We’ll feature a workout every Friday so
you have new ideas to take to the pool.
On her blog
(Mastersswimworkoutsbysaramclarty.blo
gspot.com), you can pick a Monday set
for a long distance focus, a Wednesday
set for sprint training, or Friday for crea-
tive open water skills.
A:
400 choice warm up
8×25 @ :30 (build to FAST!)
4×100 @ 1:30 (best average!)
400 (50 kick/50 swim)
4×100 @ 1:25 (best average!)
400 (50 non-free/50 free)
4×100 @ 1:20 (best average!)
400 pull (3/5 breathing by 100)
8×50 @ :60 (ALL FAST!)
400 cool down (100 IM/100 free, repeat)
*4200 total*
B:
300 choice warm up
8×25 @ :40 (build to FAST!)
4×100 @ 2:00 (best average!)
400 (50 kick/50 swim)
4×100 @ 1:55 (best average!)
400 (50 non-free/50 free)
4×100 @ 1:50 (best average!)
400 pull (3/5 breathing by 100)
200 cool-down
*3500 total*
C:
300 choice warm-up
4×25 w/ :20 rest (build to FAST!)
4×100 w/ :30 rest (descend 1-4)
300 (50 kick/50 swim)
4×100 w/ :30 rest (descend 1-4)
300 (50 non-free/50 free)
400 pull (3/5 breathing by 50)
200 cool-down
*2400 total*
Quick Set Friday:
4×100 Best Average

7. 7
How disobeying a common rule of nutrient timing can help you reach your race
weight.
If you’re having trouble losing fat and getting down to your optimal “race weight”
this season, then you’re not alone. Among the endurance athletes I work with (both
recreational age-groupers and elite-level athletes), one of the most difficult balanc-
ing acts is to solve the conflict between consuming more calories to completely fuel
your muscles and improve/maintain performance and eating less to induce an ener-
gy deficit and encourage fat/weight loss. Go too far toward “fueling” and you don’t
lose weight and go too far toward “cutting” and your performance suffers. So, how
do you find the right balance point between fueling enough and not enough (or too
much)?
Much has been made over the past few years about the importance of nutrient tim-
ing—which most of the time is interpreted as fueling immediately (or at least as
soon as possible) following a bout of training. The general idea here is that your
body is better able to replenish muscle and liver glycogen stores if you consume a
blend of carbs/protein as soon as possible following exercise (for a variety of meta-
bolic reasons including blood flow, enzyme activity, etc). True enough—but do you
really need to be doing that? If your main objective is to fully restore glycogen lev-
els for another high-intensity workout later in the day or the following day, then
maybe you do need to fuel right away. If, however, you’re like most non-
professional endurance athletes, and your main objective is to maximize weight/fat
loss (to enhance performance later in the season), then the answer might be that
you should not be fueling immediately after exercise.
Post-Workout Refueling: Now Or Later?
By: Dr. shawn talbott

8. 8
This recommendation goes against a great deal of what many age-groupers hold as
common knowledge. You’ve been taught to slurp a carb gel before, sip a carb bev-
erage during, and chug a carb/protein shake after your workouts. In doing so,
you’re certainly enhancing your replenishment of glycogen—but you’re also reduc-
ing your body’s ability to burn fat and your ability to achieve your optimal race
weight. In metabolism research, there is a saying that “fat burns in the flame of
carbohydrate”—meaning, optimal fat metabolism occurs when some carbs are being
metabolized (certain breakdown products of carbohydrate metabolism are needed
as cofactors for cellular fat metabolism). The problem is that the constant supply of
carbs before/during and especially after training reduces insulin sensitivity and re-
duces our ability to use fat for fuel and thus our ability to lose body fat. When your
glycogen stores are stuffed full, as they are when you’re constantly fueling before/
during/after training, there is nowhere left to store more glucose, so we burn it in
preference to fat. If you can’t burn fat, you can’t lose fat.
A useful approach for many endurance athletes who are trying to lose those last few
pounds to get them to their race weight is to simply stop eating after their
workouts, because doing so will improve insulin sensitivity and enhance fat-burning
and weight loss. If you’re a bodybuilder or a Tour de France rider or have aspira-
tions of finishing on the podium at the Ironman World Championship, then you’re
probably training hard enough and often enough (at least twice daily) that you’re
already at your optimal body fat level and you can (and should) eat (and eat a lot)
immediately after every workout.
But even very good and highly competitive endurance athletes probably do not
need to fuel immediately after their workouts—unless they’re already at your opti-
mal race weight and have no need to shed any body fat. Instead, save the immedi-
ate post-workout fueling for after your most epic workouts (when you really need to
maximize your glycogen replenishment) and instead allow your body to use that
post-exercise period to benefit from enhanced fat metabolism. Eating later (2 or 3
hours later at your next meal) will still result in replenished glycogen stores—at
least to a level that is enough to adequately support the typical training regimens
for most recreational endurance athletes—and you’ll notice a gradual and progres-
sive drop in body fat (with the same training regimen) that may have been eluding
you previously.

9. 9
Irene Gonzales
Sometimes called “Salsa Babe!” LOL!
Member since: I am a newbie! Just paid my dues in
March 2014
My 28th year as an educator, yes, I start-
ed when I was 12! Elementary Principal at Frank-
lin Elementary - Spokane Public Schools
“A” Race 2014: Right now I am training for the Windermere Half Marathon in June, which will be my
11th half and training for Spokane to Sandpoint in mid-August which will be my first experience
with a 200 mile team relay! Our team name is “Between A Walk and A Hard Pace!” Sounds like a
blast!
Swim, Bike or Run: Favorite? Hmm…Well, it definitely isn’t swimming since I just managed to learn be-
fore the San Diego International Triathlon last summer. Some folks will do anything for a vacation! I
love bike riding, but not crazy about major hills…so I guess that leaves running…but truth be told, I
hate running! But, I love hanging with my friends, and that is what we do, we run!
My Song(s) I love music that makes me want to dance! Brick House, Push It, 867-5309/Jenny, Gonna
Make You Sweat (Everybody Dance Now), Party All the Time, Wild Thing, You Sexy Thing, I Got
You (I Feel Good).
My Race story to be told: For my 50th Birthday I decided I wanted to run a marathon on my birthday,
CDA, with 50 of my closest friends and it happened, (see photo as I completed it).
Proudest moments: Next to giving birth to two beautiful girls, Camina (19) and Kimiko (16) was receiv-
ing my doctorate degree in 2007 after 5 years of taking course work while working full-time! It was a
childhood dream fulfilled.
Best Quote: “Change will not come if we wait for some other person or some other time. We are the ones
we’ve been waiting for. We are the change we seek.” ~Barack Obama
My Life My Tri

10. 10
Just 100 yards to the finish line, and I couldn’t help but smile. My quads
ached, and if I hadn’t consciously thought about each footfall, my knees likely would have buckled. I
tried to speed up, just to reflect the enthusiasm of the crowd. Yet my legs refused to respond. It felt pecu-
liar to let my body give out before my lungs. With the finish line within sight, my pain simply didn’t mat-
ter.
I could share my data—my average heart rate, my paces per mile, my average pace, my time—but
for such an event as this one, it seems trite. This 118th
Boston Marathon marked the success of a city, a
country, and a community of runners. Banded together in blue and yellow, we invaded the city of Boston.
Its denizens embraced us. Daffodils lined the streets, filled the planters, and decorated the counters of lo-
cal businesses. This city lacked nothing in the way of determination.
Bryan and I arrived Thursday to a cold, blustery city. Just two days prior, Boston and surrounding
towns had woken up to 2 inches of snow. The snow had thankfully since melted, but the people appeared
frustrated by weather that did not want to let go of winter. It wasn’t until Saturday that the sunshine be-
gan to warm up the city in preparation for race day on Monday.
Monday arrived, and Bryan and I felt ready to enjoy a beautiful, sunny day running from Hopkin-
ton back to Boston. I couldn’t help but pray the 26 miles running back to Boston wouldn’t feel nearly as
long as the bus trip out to the start line.
Before we could even toe the line, we spent about two hours in a field full of thousands of other
hobos, or at least that’s what we all looked like. People wore old sweaters I’d expect to see at an ugly
Christmas sweater party. Two women passed me in pajamas. One man wore a black, wool pea coat as he
stood in one of the likely hundred lines to the porta potties that lined all borders of the field. It appeared
as though a myriad of Value Villages and Goodwills across the country experienced a sharp upturn in
business. As far as business is concerned, I’m certain they appreciated the onslaught of Boston marathon
participants looking for cheap, warm clothes to keep warm and then toss before the beginning of the
race.
We quickly acclimatized to our surroundings and decided to help form one of the lines stemming
from porta potties before planting ourselves in amongst the other participants who’d already staked their
claim on the grass. Sunshine translated to warmth under our warming blankets, and after about 30
minutes of waiting, we decided to hit the porta potties one last time. The lines had lengthened. After
about 45 minutes in line, the announcer informed us of our turn to exit the fields for the parking lot. So
began our half-mile walk to the start line.
BOSTON STRONG

11. 11
Volunteers lined the streets, collecting our trash and clothes to be tossed for donation. A group of
college guys offered beer, cigarettes, and donuts out of a neighborhood yard. One last park of porta pot-
ties waited to serve us, and runners raced to available commodes. Bryan and I peered into the melee, and
we decided to join in and not risk passing up one last opportunity to void our nervous bladders.
Our bladders emptied, we ushered ourselves back into the long line to the start. The crowds of
spectators began to increase as we descended into the town square. Volunteers guided us through the
corrals, and before I knew it, we’d crossed the start line without any formal prelude.
Ashland. Framingham. Natick. Wellesley. It appeared the inhabitants of each town had found the
course to cheer us on, kept out of the streets by a barricade that spanned both sides of the street for the
entire 26 miles of the course. People cheered. Some even handed out water, facial wipes, bags full of ice,
orange slices, and beer. Anything to keep us comfortable, I suppose.
I felt comfortable up until about mile 15, at which point my quads began to argue with my head.
Even the enthusiasm of the Wellesley college girls couldn’t pick me up. I giggled at a girl holding a sign
asking to be kissed because she still felt sexually frustrated. Later, I found strength going up all the New-
ton hills, but only pain attempting to negotiate the other side. After scaling Heartbreak hill at mile 20, my
motivation to continue slowly waned. Yet I still had six more miles to the finish line.
Brookline took far too long for me to run through. I remember passing the cheerful Boston Col-
lege undergrads, totally impassive. Magnolia trees on Beacon Street. Kenmore Square. Where is Boston? I
walked. I ran. I hobbled. I cursed my fatigued legs. When I passed mile marker 24, I somehow found
strength to run more often than walk. The depth of spectators lining the streets slowly increased. I’d
found Hereford Street. Just 100 yards to the finish line…
…I couldn’t help but smile. It wasn’t a race I can brag about, as far as my race performance is
concerned. Yet I am reminded that my performance hardly measures up to the significance of the day
itself. In fact, I’m happily content finding success in the fact I am not injured after this marathon (my left
knee pain has nothing on me this time!) Bryan and I enjoyed our first outdoor, nearly three-hour bike
ride yesterday. Today's first run one week post-race felt pretty good, too. We both found considerable
strength in what the day meant to the country and runners all around the world. It feels good to revel in
Boston Strong.
- Meghan Faulkenberry

12. 12
Recovery is your ability to meet or exceed performance in a particular activity.
I'll say that again.
Recovery is your ability to meet or exceed
performance in a particular activity.
This means that if you walk into your
workout and you can't achieve a marked
improvement in how much you can lift or
how fast you can move, you're battling
the underrecovery monster. And if you're exercising in that underrecovered state, then you either
don't care about performance or you're just exercising because it feels good or you're addicted to ex-
ercise or you don't mind prematurely destroying your body and joints. Perhaps all of the above.
So let's look at three predictors of whether you will win the battle against the underrecovery monster
and meet or exceed performance week after week: your muscles, your nerves and your blood.
Predictor #1: Your Muscles
As you probably know, after you workout, your muscles look like a scarred battlefield, especially if it's
an impact based workout or one that involves some deceleration, such as running or weight training.
This is because every time you strain your muscles with exercise, there is trauma to the muscle fibers.
Of course, this is a good thing -- based on a phenomonon called "hormesis." Hormesis is a biological
reaction whereby a beneficial effect (improved health, stress tolerance, muscle growth, longevity,
etc.) results from exposure to low doses of an agent that could be otherwise toxic or lethal when giv-
en at higher doses. So sure, exercise could kill you if you do it enough, but in low, moderate or con-
trolled doses, sane exercise exposure can give you hormetic benefits. Other examples of hormesis
which I discuss in my new book include fasting, calorie restriction, cold temperature, heat shock, low
level radiation and germs exposure. In other words: Things that are bad in high amounts can be good
in low amounts.
So muscle injury is a form of hormesis and is something that is good in controlled amounts. This is be-
cause once a muscle fiber gets injured, muscle cell organelles respond with inflammation and activate
satellite cells, which are located on the outside, but very near to your muscle fibers. A biological effort
to repair or replace damaged muscle fibers begins with the satellite cells fusing to each other and fus-
ing to the muscles fibers. This not only repairs the muscle, but can also lead to increases in muscle fi-
ber cross-sectional area or even the create of new muscle protein strands, called myofibrils.
Some of these satellite cells serve as a source of new nuclei so you can synthesize more proteins and
create even more contractile myofilaments in your muscle, known as actin and myosin.
Unfortunately, especially for anyone restricting calories, eating a low fat diet, or simply training too
much, most of these repair adaptations are severely hampered, since you probably happen to be low
in growth hormone or Insulin Like Growth Factor, both of which stimulate satellite cells to produce
the gains in the muscle fiber size. Insulin also stimulates muscle growth by enhancing protein synthe-
sis and facilitating the entry of glucose into cells. Your satellite cells actually use glucose as a fuel to
enable their cell growth activities.
Testosterone also affects muscle fiber repair. This is because testosterone can stimulate growth hor-
3 Predictors of
Whether You Will
Win the Battle
Against the
Underrecovery
Monster

13. 13
mone responses in your pituitary gland, which then enhances cellular amino acid uptake and protein
synthesis in muscle. In addition, testosterone can increase the presence of neurotransmitters at the
fiber site, which can also help to activate tissue growth, and interact with nuclear receptors in your
DNA, resulting in protein synthesis. So low testosterone status, especially when it comes to growth
hormone, testosterone and insulin means you're going to take way longer to recover.
So how long should all these mechanisms described above actually take? Researchers have found
that muscle protein synthesis increases by about 50 percent for four hours after a workout. This is evi-
dence that muscles are repairing damage accrued from the workout, and also building new material to
make themselves stronger and more fatigue-resistant. This repair process appears to peak about 24
hours after a workout, at which point muscle protein synthetic rate goes up by a hefty 109 percent. By
about 36 hours after a workout, the whole process is pretty much complete, and muscles are back to
their normal status. So every time you beat up and tear down muscle fibers, especially with running
and weight training, you're looking at an approximate 36-hour recovery time before another true high
quality session is realistic.
Predictor #2. Your Nerves
When you need to contract a muscle, a message goes down your brain and spinal cord where it even-
tually connects to individual muscle motor units through a neuromuscular junction. The muscle then
receives that contractual message and fires.
But in the same way that muscles can fatigue, or become torn and injured, training can also damage
your nervous system. This is called neural fatigue, and can drain both your central nervous system, or
the local nerves at the muscle sites themselves (the neuromuscular junctions), that join your nervous
system and the muscle together.
The main reason for this is because your body releases inflammatory cytokines (chemical messengers)
in response to muscle damage induced by your training. These inflammatory messengers dock on re-
ceptors in your central nervous system and thus hamper neural recovery. But unlike muscle damage,
nerve fatigue doesn't just result from training, but can also be due to other nervous system stressors
such as lack of sleep, drugs, stimulants, alcohol or lifestyle and relationship stress (yes, an argument
with your significant other can cause massive cytokine releases, an issue I discussed in a recent anxie-
ty podcast).
Since your nervous system is basically the "battery" that fires all your muscles, if your nervous system
is under-recovered, then the strength and function of your muscles is negatively affected. So your
muscles could be primed and ready to rumble, but if your nervous system is under-recovered, you're
still screwed -- and this is why you can still get overtrained or underrecovered even if you're not exer-
cising excessively, but perhaps partying too much, working too much, not sleeping enough, or experi-
encing poor relationships.
And it's important to know that your central nervous system doesn't differentiate between muscle
groups. If it's fatigued, it's fatigued. So if you do a hard run today, then head to the gym tomorrow,
you may find that your strength on an overhead press is negatively effected -- and unless your run on
your hands and shoulders, that's not muscle fatigue -- it's nervous system fatigue. When it comes to
this issue, low-level, aerobic cardio don't really create as much neural fatigue as high intensity cardio
and sprints, which is why you can intelligently stack your week to alternate aerobic and anaerobic ses-
sions if you want to allow for prime neural recovery.
So how long does that neural recovery actually take? In most cases, when your nervous system is

14. 14
drained from high intensity efforts or too much stress, it needs 48 hours to fully recover. Any intense
training you do within that 48-hour window simply drains the nervous system even more. So this is
why you can't simply do hardcore workouts day after day, even if they're performed for different mus-
cle groups, or with different activities. Eventually, your nervous system will simply poop out.
Of course, you can also drain the local nerves that feed into specific muscles as well -- which are those
neuromuscular junctions I mentioned earlier. And when it comes to local neuromuscular fatigue, it can
take up to four days before that links between your muscles and nervous system is fully recovered,
which means that workouts which heavily stress the same muscle group may need as many as four
days before having complete neural recovery.
This completely explains why you can have a crappy workout even if you're not sore -- either your cen-
tral nervous system or your neuromuscular junctions simply haven't recovered.
Predictor #3. Your Blood
Finally, if you're banging your head against a brick wall because you've been giving your muscles and
nervous system adequate recovery, but still aren't performing at your desired capacity, then you may
want to take your blood into consideration.
Angiogenesis is the process via which new blood vessels form from pre-existing vessels. Increased
muscle activity and contractions increase angiogenesis -- so during the recovery period after a
workout, you produce new blood vessels and capillaries that feed into the working tissue. Numerous
studies have shown that the capillary density, expressed as the number of capillaries per muscle fiber,
do indeed increase in response to training and recovery.
Researchers have also found increases in reticulocyte counts (new red blood cells) as a response dur-
ing the tapering period from hard workout blocks, which suggests an increased erythropoiesis (red
blood cell production) during recovery.
Another adaptation that takes place in your blood in response to training is an increase in eosinophils,
the white blood cell components that can detox some of the inflammation inducing substances in the
body, and destroy allergen-antibody complexes, as well as an increase in lymphocytes, the white
blood cells that fight infection. Interestingly, this is why people who are under-recovered may not only
get sick more, but could also tend to be more susceptible to food allergies and food intolerances. So if
you're getting sick much, short of breath often, or experiencing lots of issues with digestion, it could
be a blood under-recovery issue -- even if your muscles and nerves are just fine.
So that's it -- the three predictors that will determine whether you'll win the battle against the under-
recovery monster -- or whether you'll just keep banging your head against a brick wall every time you
step into your workout. Now that you know the importance of these three parameters, you can read
about how to optimize your recovery after a workout.
- Ben Greenfield ( )

15. 15
If you could eavesdrop on a runner's internal monologue, it might sound like this: Forgot my sun-
glasses. Pretty bird. Should've worn another layer. What's for dinner? Hill! New shoes feel good.
Pasta? Gotta buy pasta. And olive oil. I'm overdressed. I'll do take-out. Dog!
Buddhists call this mental ping-pong game "monkey mind," meaning that the random musings
bouncing around your head are like a barrelful of rambunctious primates. It's a natural state for
runners who are happy to let their minds wander for miles. But when you become stressed
(about an upcoming race or life in general), those monkeys can go bananas. And when they
make too much noise (Why did I sign up for this race? My feet hurt! I'm hungry!), it can be tough
to perform your best or simply enjoy your run.
Buddhists have a way to tame those animals: meditation. This ancient practice is traditionally
done while sitting and focusing on your breathing to achieve peace of mind. But more and more
runners are learning how to clear out the commotion while on roads and trails, thanks in part to
Sakyong Jamgon Mipham Rinpoche, spiritual leader of a global network of Shambhala Centers
(meditation meeting places). The Sakyong is a dedicated runner (a nine-time marathoner with a
3:05 PR), author of Running with the Mind of Meditation, and founder of a workshop of the same
name that is taught in 11 different locations worldwide. "Meditation reduces chaos and stress,"
the Sakyong says. "When
we apply that to running,
running becomes a tool
that brings relaxation and
vitality to the body. By al-
lowing our mind and
body to harmonize, we
feel more alive and
strong." Want in? Just as
training for a race requires
a gradual buildup, devel-
oping a meditative run-
ning practice takes time
and, well, practice. But by
employing some of the
basic principles of medita-
tion in your next run, the Sakyong says, you can feel—and run—better instantly.
Tune In
The first technique the Sakyong recommends is developing body awareness: Pay attention to
how you are breathing, how your feet are landing, how your arms are swinging. If you feel any
Find Zen Through Running
To achieve bliss as a runner, you need to tame your "monkey mind."

16. 16
tense areas (clenched fists or tight shoulders), relax them. But also think about potential causes of
the tension. Is it running-related (sore legs from intervals), or is there a lifestyle component (you
haven't been sleeping much) as well? "There is so much value in being able to notice what's hap-
pening within your body as you run," says Marty Kibiloski, a 2:23 marathoner who teaches
Shambhala running retreats. "We're trained to push through discomfort. But if there is something
off that you can correct or at least acknowledge the source of, you can feel more relaxed and run
with better form." Which brings big rewards: more efficient running, faster times, fewer injuries.
Think Happy
Research has linked an optimistic outlook to enhanced athletic ability. In one study, athletes who
rated themselves calm and happy before a competition performed better than those who were
angry or tense. Nixing negative self-talk is a key principle of meditation. Buddhist teachers tell stu-
dents to think of pessimistic thoughts as weather patterns moving through the sky: A passing
shower, for example, is just that—passing. A. Jesse Jiryu Davis, a 34-year-old New York City web
developer, was an experienced meditator when he took up running in 2010. He now taps into
his Zen skill set to keep his marathon training positive. "I can see the thoughts coming up while I
run—I want to stop right now; I wish this was over—and I see them for what they are," Davis says.
"They are just thoughts; they don't have to be my reality."
Accept the Challenge
Monster hills, uncooperative weather, and monotonous long runs can turn an enjoyable experi-
ence into a frustrating one—if you allow them to. "Every run has challenges," the Sakyong says.
"The challenge is to be brave, not trying to escape boredom or discomfort, but relaxing with how
things are." Steve Joseph, a 51-year-old Manhattan lawyer, called upon his meditative training to
remain composed at the start of the 2012 Boston Marathon. While other runners panicked as the
temperature rose into the 80s, Joseph sat and focused on his breath. It was a smart strategy in
more ways than one. "I was on the ground while everyone else stood around fidgeting. They pro-
vided me shade, keeping me cool. And by sitting, I conserved more energy." Joseph stayed calm
throughout the race by focusing on his breathing. Runners already have stores of strength and
endurance. Meditation can help you recognize these qualities and put them to use, Kibiloski says.
Love the Run
Runners tend to be dissatisfied—with how fast they are, with how far they are able to go. While
it's good to want to improve, you also need to value the runner you are today, Kibiloski says.
While running, think about all the good you are doing in that moment—strengthening muscles,
producing endorphins, taking time for yourself. "Appreciation for running creates a healthy self-
identity," the Sakyong says, "no matter what chaos is in your life."

17. 17
Pulled Pork Tenderloin With
Tomatillos And Poblano Pepper
Mounds of veggies melt into a Latin-inspired sauce for this
slow-cooked pork meal. Warm up with this dish that has a
little kick to keep you going in the cold weather.
Heat oven to 400 degrees. Heat a large French/Dutch ov-
en or oven-safe stockpot over medium-high heat. Season
2 pounds pork tenderloin, fat trimmed and cut into 2-inch
cubes, with 1 teaspoon salt and 1/2 teaspoon pepper.
In two batches, sear the pork in the pot until brown on all
sides. Remove and let rest on a plate. In a food processor, roughly chop 8 tomatillos (husked and
stems removed, or canned), 1 large tomato, 2 poblano peppers (stems removed), 1 jalapeño pepper
(stem removed, and seeds removed to make it less spicy), 1/2 yellow onion and 2 cloves garlic. This
may take multiple batches. (If you don’t have a food processor, you can chop everything by hand.)
Add all the veggies and half a bunch of freshly chopped cilantro to the pot and sauté for 5 minutes,
scraping the bits of pork and juices from the bottom of the pan. Add 1 teaspoon cumin, 1 teaspoon
coriander, 1 teaspoon chili powder, salt and pepper to the veggies, and sauté another minute until
the spices are fragrant. Add the pork, and the juices on the plate, along with 1 cup pale ale (or simi-
lar beer) to the pot. Cover and place in the oven for 30 minutes.
Give the mixture a stir and turn the oven down to 250 degrees. Let cook for 3–4 hours, stirring every
hour, if possible, until the pork falls apart. Serve over rice or in toasted corn tortillas, with the other
half bunch of the cilantro for garnish. Avocado and green onion also make delicious garnishes.
_________________________________________________________________________________
Tuscan Bean Soup With Kale, Chicken
Sausage And Shrimp
Make this soup recipe once, and you will be making it for
years to come. It’s loaded with nutrients, and so satisfying,
you might find yourself drinking straight from the bowl.
Heat 1 tablespoon olive oil in a large French/Dutch oven or
stockpot over medium-high heat. Add 1 pound peeled and
deveined large shrimp and 1 teaspoon minced garlic, and
sauté for 2–3 minutes until the shrimp just turn pink. Trans-
fer to a plate and cover with foil. Heat 1 tablespoon olive oil.
Add half a finely diced yellow onion, 1 finely diced carrot and 1 finely diced celery stalk, and sauté for
5 minutes. Slice 2 pre-cooked Italian-style chicken sausages in half length-wise and cut into half-coin
-sized pieces.
Add the sausage and 1 teaspoon minced garlic to the pot. Sauté, stirring consistently, another 5
minutes until the sausage starts to brown. Add 1/2 teaspoon freshly chopped thyme, 1 teaspoon
dried oregano, 1 teaspoon dried basil, 1 teaspoon dried red pepper flakes, 1 teaspoon salt and 1/2
teaspoon pepper to the pot and sauté another minute until fragrant. Stir 1 28-ounce can diced Italian
-style tomatoes, 4 cups low-sodium chicken stock, 1/2 cup dry white wine (such as Chardonnay) and
1 15-ounce can Cannellini beans (drained and rinsed). Turn heat down to medium and let cook un-
covered for 20 minutes, stirring occasionally. Add 4–5 cups chopped kale leaves and stems (1-inch
pieces), cover and let cook another 3 minutes. Uncover, turn off the heat and add the reserved
shrimp and juices. Stir and let sit 5 minutes before serving. Serve with freshly shaved Parmesan over
the top for an extra treat.

18. 18
INGREDIENTS
3 medium sweet potatoes
3/4 pound (about 2 small) boneless skinless
chicken breast
1/4 cups olive oil
2 tablespoon fresh lime juice
2 cloves garlic, minced or grated
3 whole chipotle pepper, minced
1 teaspoon dried oregano
1 teaspoon cumin
2 teaspoons chili powder
salt and pepper
2 (half a 10oz bag) cups spinach
5 ounces sharp white cheddar cheese, grated
chopped cilantro, for garnish
greek yogurt, for serving
INSTRUCTIONS
Preheat your oven to 350 degrees. Wash your sweet potatoes and prick all over with a fork. Place in the oven and bake
for 50-60 minutes or until fork tender. Place your chicken in a baking dish and rub with a tablespoon of olive oil, salt
and peper. Place in the oven with the potatoes and bake for 25 minutes. Allow to cool and shred the chicken with a fork
or your hands. When the sweet potatoes are done cut in half and allow to cool for 5-10 minutes.
In a medium size bowl combine the olive oil, lime juice, garlic, chipotle peppers, oregano, cumin, chili powder, salt and
pepper. Set aside.
Heat a small skillet over medium heat and wilt the spinach (this can also be done in the microwave). Toss the spinach
and shredded chicken together, set aside and keep warm.
Turn the oven up to 400 degrees. Scrape the sweet potato out of the peel, leaving a medium size layer of flesh inside with
the peel so that it can stand up on its own (I reserved the remaining flesh, for another use) and place in a baking dish.
Brush the skins with with a little of the chipotle sauce and bake for 5-10 muntes until nice and crisp. While the skins
bake mix the spinach, chicken and chipotle sauce together. Remove skins from the oven and stuff with the chicken mix-
ture, top with shredded cheese and bake for 10 minutes or until the cheese has melted and the skins are hot and crisp.
Serve with fresh chopped cilantro and greek yogurt if desired.
Healthy Chipotle Chicken Sweet Potato Skins

19. 19
Ingredients:
1 lb ground turkey
1 cup uncooked quinoa, rinsed
2 cups water
1 tablespoon olive oil
1 small onion, diced
3 cloves garlic, minced
1 jalapeño, seeds and ribs removed,diced
1 red pepper, seeds removed, diced
1 orange pepper, seeds removed, diced
1 cup corn frozen kernels
Juice of 1 small lime
1 teaspoon ground cumin
1 tablespoon chili powder
1/3 cup chopped cilantro
Salt and pepper, to taste
2 (15 oz) cans black beans, drained and rinsed
2 cups red enchilada sauce
2 cups shredded Mexican cheese
Toppings: Sliced green onions, avocado slices, sour cream, optional
Directions:
1. Preheat the oven to 350 degrees F. Grease a 9x13 baking dish with cooking spray and set aside.
2. Add quinoa and water to a medium saucepan and bring to a boil over medium heat. Boil for 5
minutes. Turn the heat to low and simmer for about 15 minutes, or until water is absorbed. Or cook it
in a rice cooker! Remove from heat and fluff with a fork. Cover quinoa and set aside.
3. In a large skillet, brown the ground turkey. Add the onion, garlic, and jalapeño. Sauté until sof-
tened, about 5 minutes. Add in the peppers and corn. Cook for about 3-4 minutes. Add the lime juice,
cumin, chili powder, and cilantro. Stir to combine. Season with salt and pepper, to taste.
4. In a large bowl, add the cooked quinoa and black beans. Add the sautéed vegetable/meat mixture
and stir to combine. Pour in the enchilada sauce and stir. Add 1/2 cup shredded cheese.
5.Pour the black bean and quinoa mixture into the prepared baking dish. Top with remaining shred-
ded cheese. Cover the pan with foil. Bake for 20 minutes, then remove foil. Bake an additional 10
minutes, or until the cheese is melted and edges are bubbling. Remove from the oven, and let cool for
10 minutes. Garnish with toppings, if desired. Serve warm. Freezes well!
Enchilada Quinoa Turkey Bake

20. 20
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, RSVP on the
RACE REACH Calendar
*Spokane Fitness Center MWF
5:30-630am
*Whitworth Saturday 5:30-7am
-7:30pm
*Outdoor Swims, posted swims
almost weekly on Race Reach
 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
 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
 July 12, Hayden Sprint
 July 12, Oceanshores
 July 13, Valleygirl
 July 19, Chelanman
 July 27, Ironman Canada
Check the Tri-fusion FACEBOOK
Race Reach for more Races listed on
the calendar and see who else is partic-
ipating at such events.
Also check out active.com for local
events, or city of your choice for rac-
ing opportunities.
MEETINGS:
 Wandermere Twigs Bistro and
Martini Bar. You can RSVP for
tmeetings on RACE REACH on
the Tri-Fusion Facebook page.
Get registered to stay connected!
May/June/July 2014