TriFusion Newsletter - Jan.'11

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PLEASE WELCOME OUR SPECIAL PLEASE WELCOME OUR SPECIAL PLEASE WELCOME OUR SPECIAL PLEASE WELCOME OUR SPECIAL

GUEST, DON KARDONG. GUEST, DON KARDONG. GUEST, DON KARDONG. GUEST, DON KARDONG.

FOUNDER OF BLOOMSDAYFOUNDER OF BLOOMSDAYFOUNDER OF BLOOMSDAYFOUNDER OF BLOOMSDAY

January 2

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January 2

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Skate Ski lessons Skate Ski lessons Skate Ski lessons Skate Ski lessons

provided by provided by provided by provided by

Fitness FinaticsFitness FinaticsFitness FinaticsFitness Finatics

Jan. 29th Jan. 29th Jan. 29th Jan. 29th ---- Mt. SpokaneMt. SpokaneMt. SpokaneMt. Spokane

Fueling for

Cold Weather

Pg. 2-3

Bloomsday

History

Pg. 4

5 ways to

Fitness Goal

Pg. 7

Off Season

Cycling Guide

Pg. 5-6

Case for

Swimming

Pg. 8-9

WONDER HOW YOU CAN BE MORE INVOLVED IN THE CLUB??!!

Tri Fusion is looking for a member to step-up and volunteer to be in charge of the Swag Bags for new members. These are the bags that new members

get that have their Tri Fusion hat/visor, socks, sticker, waterbottle, etc. The person who is willing to do this job needs to be someone who comes to

most of the member meetings (or can get the bags there with someone else in your absence). It involves some assembly, but mostly keeping track of

our supply and placing orders for additional products when needed. If you're willing or interested, please contact Ali Stitt with email:

[email protected] or after the meeting.

We are also looking for a member to step-up and volunteer to be in charge of the Name Tags for meetings. Will need to make new name tags for new

members, guest of members, and guest speakers for every monthly meeting. This person who is willing to do the job needs to be at all meetings, or

able to get the Name Tags to all meetings, if absent. It involves some minor computer/printing skills and maintaining supplies. It takes little time to do

usually the day or day of the meeting. If you are interested, please contact : [email protected] and /or contact Jessi Thompson.

A HUGE thank you to Ali Stitt, who has done swag bags for the last couple of years. She is now stepping up to be even more involved as a board mem-

ber, so is looking for someone to take over her previous "job" with the club. And a HUGE thank you to Sheena Enslow, who has done a wonderful job

for the last couple of years with the Name Tags , but is sadly leaving the club to focus on other interest, so we need someone to step up to take her

role..We will miss you Sheena, and thank you for everything!

THAI

CHILI

Pg. 11

Eating

Habits

Pg. 10 BOD, spon-

sors, Calendar

Pg 12

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Some athletes embrace winter's chill as a welcome change from exercising in summer's heat. But others complain about hating cold weather.

If that's your stance, remember that exercising with proper nutrition (and layers of dry clothing) offers the opportunity to chase away the chills. After all, an aerobic workout can increase your metabolism by 7-10 times above the resting level. This means that if you were to exercise hard for an hour and dissipate no heat, you could raise your body tem-perature from 98.6 to 140 degrees F. (You'd cook yourself in the process!)

In the summer, your body sweats heavily to dissipate this heat. But in the winter, the warmth helps you survive in a cold environment. Runners can enjoy a tropical environment in their running suit within minutes of starting exercise. Be-cause food provides the fuel needed to generate this heat, the right sports diet is particularly important for skiers, skaters, runners and other athletes who are exposed to extreme cold.

This article addresses some common questions and concerns about winter and nutrition and offers tips to help you enjoy the season.

For safety's sake, winter athletes should always carry with them some source of fuel in case of an unexpected slip on the ice or other incident that leaves them static in a frigid envi-ronment. Winter campers, for example, commonly keep a supply of dried fruit, chocolate or cookies near by for fuel if they wake up cold in the middle of the night. You want to have an emergency energy bar tucked in your pocket, just in case.

Why do I feel hungrier in the winter than in the summer?

A drop in body temperature stimulates the appetite and you experience hunger. Hence, if you become chilled during winter exercise (or when swimming at any time of year, for that matter), you'll likely find yourself searching for food.

Eating "stokes the furnace," generates heat, and helps warm your body. Food's overall warming effect is known as ther-mogenesis (that is, "heat making"). Thirty to 60 minutes af-ter you eat, your body generates about 10 percent more heat than when you have an empty stomach.

This increased metabolism stems primarily from energy released during digestion. Hence, eating not only provides fuel but also increases heat production (warmth).

Do I burn more calories when I exercise in the cold?

Cold weather itself does not increase calorie needs. You don't burn extra calories unless your body temperature drops and you start to shiver. (And remember: The weather can actually be tropical inside your exercise outfit.) Your body does use a considerable amount of energy to warm and hu-midify the air you breathe when you exercise in the cold.

For example, if you were to burn 600 calories while cross-country skiing for an hour in 0-degree F weather, you may use about 23 percent of those calories to warm the inspired air. In summer, you would have dissipated this heat via sweat. In winter, you sweat less.

If you are wearing a lot of winter gear, you will burn a few more calories to carry the extra weight of layers of clothes, or skis, boots, heavy parka, snow shoes, etc. The Army al-lows 10 percent more calories for the heavily clad troops who exercise in the cold. But the weight of extra clothing on, let's say, winter runners, is generally minimal.

Why do I find myself shivering when I get cold?

Shivering is involuntary muscle tensing that generates heat and offers a warming effect. When you first become slightly chilled (such as when watching a football game outdoors), you'll find yourself doing an isometric type of muscle tensing that can increase your metabolic rate two to four times.

Such intense shivering quickly depletes your muscle glycogen stores and drains your energy. This is when you'll be glad you have some emergency food in your pocket!

As you get further chilled, you'll find yourself hopping from foot to foot and jumpyou become so cold that you start to shiver, these vigorous muscular contractions generate lots of heat

FUELING FOR COLD WEATHER…

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What's a big nutritional mistake winter athletes make?

Failing to drink enough fluids is a major problem among win-ter athletes--hockey players, skiers, runners and winter hikers alike. Cold blunts the thirst mechanism; you'll feel less thirsty despite significant sweat loss (if you overdress), to say nothing of respiratory fluid loss.

That is, winter athletes need to consciously consume fluids to replace the water that gets lost via breathing. When you breathe in cold, dry air, your body warms and humidifies that air. As you exhale, you lose significant amounts of water.

Some winter athletes purposefully skimp on fluids because urinating can be problematic--too much hassle to shed layers of clothing (ski suit, hockey gear, snow pants, etc.) Yet, dehy-dration hurts performance and is one cause of failed moun-taineering adventures.

What's best to eat to warm myself up?

If you become chilled by the winter weather, as can easily happen if you:

• Wear sweaty, wet clothing that drains body heat

• Fail to wear a hat (30 to 40 percent of body heat can get lost through the head)

• Drink icy water (from a water bottle kept on your bike or outside pocket of your backpack when winter hiking)

The best way to warm yourself up is to consume warm carbo-hydrates--hot cocoa, mulled cider, steaming soup, as well as oatmeal, chili, or pasta. The warm food, added to the ther-mogenic effect of eating, contributes to rapid recovery.

In comparison, cold foods and fluids chill your body. Research subjects who ate a big bowl of ice cream in five minutes expe-rienced a drop in fingertip temperature of 2 degrees F in the first five minutes, 5 degrees in 15 minutes.

In summer, this cooling effect is desirable, but in winter, hot foods are the better way to warm yourself. Bring out the ther-mos of soup!

Why do I gain weight in the winter?

Some people eat more because they are bored and less active.

Instead of playing tennis, they are eating mindlessly in front of the TV. For others, the change of seasons has a marked affect upon their mood (known as seasonal affective disorder, or SAD). Changes in brain chemicals increase carbohydrate crav-ings and the desire to eat more.

Holiday temptations also contribute to weight gain. A study of 195 people indicates they gained on average 0.8 pounds in the six weeks between Thanksgiving and New Year's. Over-weight and obese people gained even more, with about 14 percent of the group gaining more than 5 pounds. The prob-lem is, very few of the subjects lost those holiday pounds. Hence, yearly holiday weight gain--that's 8 pounds in 10 years--becomes a major contributor to America's obesity problem.

One weight-management solution is to stay active in the win-ter. By investing in proper clothing, you'll be able to stay warm from head to toe. You'll benefit from not only being able to enjoy exercise but also from sunlight--a good way to battle winter depression (and attempts to cheer yourself up with food).

Winter exercise is an asset for managing health, weight and the winter blues. The tricks are to dress right, fuel well, pre-vent dehydration--and you'll stay warm!

Nancy Clark, MS RD offers nutrition consultations to casual exercis-ers and competitive athletes at her private practice located at Health-works, the premier fitness center in Chestnut Hill MA (617-383-6100). Her best selling "Sports Nutrition Guidebook," 3rd Edition ($23) and her "Food Guide for Marathoners: Tips for Everyday Champions" ($20) are available via www.nancyclarkrd.com.

This article originally appeared on Active.com—

your source for event information, training plans,

expert advice, and everything you need to connect

with the sport you love.

FUELING FOR COLD WEATHER… CONT.

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May 1, 2011

Registration Open

BLOOMSDAY HISTORY

The Lilac Bloomsday Run was born during the running boom that swept the nation in the late 1970s. Local runner Don Kardong, who

moved to Spokane in 1974, competed in several national class road races before and after his participation in the 1976 Olympic marathon,

and in the fall of 1976 he suggested to a local reporter that Spokane should have a downtown run of its own. The suggestion made its way

into the newspaper’s headlines.

Spokane was enjoying renewed interest in its downtown area after hosting the 1974 World’s Fair (Expo ‘74), and a fun run that took ad-

vantage of the newly renovated downtown and Riverfront Park seemed a natural fit. Spokane Mayor David Rodgers encouraged Kardong

to pursue the idea, the local Jaycees adopted it as a project, and Medical Service Corporation (now Premera) joined as the event’s major

sponser, supplying financial support and organized expertise.

At 1:30pm, on May 1, 1977, over a thousand runners participated in the inaugural Bloomsday Run, which was billed “Run with the Starts”

in posters announcing the event. Olympic gold and silver medalist Frank Shorter crossed the line first, followed by Hern Atkins of Seattle

and founder Kardong.

The success of the first year’s race led to an even greater turnout in 1978. Publicity generated by a sanctioning dispute with local AAU

officials also helped the race expand to over 5,000 runners. By its second year, Bloomsday was already enormous by any standard, and a

victory by Boston’s Bill Rodgers helped spread the event’s national reputation.

In subsequent years the Bloomsday field continued to grow, reaching 57,300 in 1988 before leveling off for two years. In 1991, Blooms-

day took another jump to 60,104, and in 1996 the event reached its all-time hight of 61,298.

During years of explosive growth, volunteers helped devise systems to deal with bottlenecks at registration, the finish area, T-shirt distri-

bution, and throughout the process. Those systems have allowed Bloomsday’s size to increase without compromising the experience: each

runner receives a postcard with time, place and finish position; T-shirts are given only to finishers; and every finisher is listed in the Souve-

nir Results Booklet distributed on Tuesday following the race.

Bloomsday volunteers pride themselves on producing a safe, exciting and enjoyable experience for all. That goal led to major changes for

the 2006 race, when the finish line was moved to the north end of the Monroe Street Bridge and a new timing system using transponder

chips was implemented. The chips allowed all participants to start on Riverside Avenue and to be recorded based on “net” time from start

to finish.

During its history, the Lilac Bloomsday Run has added prize money for top runners (1982) and wheelchair racers, and the event consist-

ently attracts the world’s top competitors. Bloomsday has been a member of the ARRA and PRRO Circuits of major U.S. running events,

and in 1996 Bloomsday hosted the first PRRO World Road Running Championships. Over the years the race has been featured in Run-

ner’s World and The Runner magazines, as well as on television on ESPN, Fox Sports Northwest, and the Outdoor Life Network.

Bloomsday impacts Spokane area youngsters as much as adults. The “Fit for Bloomsday” program, which was instituted in 1987, encour-

ages fitness among nearly 6,000 participating elementary students each year. The Lilac Bloomsday Association has also provided 30 airline

tickets each fall since 1993 for top high school cross country runners to attend the Footlocker Western Regional Cross Country Champi-

onships in California.

After more than three decades, Bloomsday has worked its way into the fabric of life in the Inland Northwest. For most residents, it’s im-

possible to imagine spring in Spokane without Bloomsday.

5

Offseason and winter cycling can be a really tough time for triathletes. Athletes are coming off training hard and trying to find ways to stay fit. The shorter days and winter months can appear very challenging depend-ing on where you live. But rather than looking at it as less time to train the usual way, think of it as a great chance to try some new methods. Below are some FUN and DIFFERENT ways to train and possibly finding a new second sport!

Mountain biking

Whether it be on the local trail, fire road, in-city for an urban assault or in the snow, mountain biking is a great way to improve your bike han-dling skills, power and pedaling efficiency. It is very challenging, but the learning curve is steep. Warning: you have to be willing to fall especially in the beginning, but the fun is well worth it. I always look forward to the offseason so I can mountain bike. It not only gave me a way to get off the busy roads, but also kept me from getting burned out as a triathlete and opened up a love of a new sport.

Cyclo-cross is a combination of riding and running on various terrains. Athletes have to dismount and carry their bikes over obstacles then re-mount and continue on. It not only keeps you fit, but keeps riders from getting cold by keeping the numbness out of your feet from the cold wind and also keeping your heart rate up and body warmer. Typically there are cross bikes that resemble road bikes with knobby tires, but athletes also can doctor up their road bikes or use mountain bikes.

Fixed Gear Bike is a single-speed bike without a fly wheel, similar to a spin bike where there is no coasting. The benefits are that it forces you to improve your pedaling efficiency because you can’t coast. Your legs are forced to continue spinning at a high cadence. Athletes learn to smooth out their stroke as they become better. Be careful though, it takes some getting used to since there is only one gear, no brakes and you have to keep pedaling to move forward. Years ago, my husband turned an old $15 clunker he found at a garage sale into a fixed gear bike. He used it as

his means of transportation. To this day I think he has one of the smooth-est pedal strokes around.

How to Modify your Training

Colder weather can make it tougher to get your body going and focus. Know your tolerance level. Higher intensity will mean fewer layers since your body will heat up more. Lower intensity, more layers. Also, peel off a jacket after your warm-up and then put it back on during your cooldown. Shorten your training time so you don’t end up with hypo-thermia or frostbite. You should initially feel cold when you go out; allow the training to help warm up your body. This way you avoid overheating and sweating which can chill your body later.

Hydration and Nutrition

Be sure to properly hydrate even when it is cold outside. Athletes often forget to drink because they don’t see the sweat dripping off them, but they are still perspiring. Dehydration when it is cold can be even more serious. Your body is trying to stay warm and burning calories.

Be prepared by keeping an eye on the weather forecast on the days you are heading outside. If it is going to be a super windy and cold day, stay indoors. Avoid icy days. Don’t forget the sun block, especially if you are riding in the snow on super sunny days.

Riding your mountain bike the snow

Wide tires with widely separated knobs work best on snow. Lower pres-sure (15 to 20 psi) gives you more traction. The trick is to pedal as smoothly as possible and stay relaxed especially when you hit soft snow or ice. If the bike starts to slide, avoid over steering. Try to make small ad-justments and ride in a straight line. Also avoid riding too slow, the more you keep your speed up, the less effort it takes and less likely the tires will sink into the soft snow.

What to Wear

The key to riding outside is to dress in layers that you can remove. You should have three layers, the first should wick away sweat (polypropylene), then second should act as an insulator (fleece) and the third should be water/windproof with a zipper. The zipper can help regu-late your temperature by lowering it to let in cooler air while you are working hard and zippering it back up when you are not (or descending).

• Vest or windbreaker will keep you from getting chilled from the wind. Stow them in your jersey when you are not using them.

• Keep your head warm with a skull cap under your helmet and/or head band around your ears.

OFF SEASON CYCLING GUIDE...OFF SEASON CYCLING GUIDE...OFF SEASON CYCLING GUIDE...OFF SEASON CYCLING GUIDE...

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• Hands: choose cycling gloves that keep your hands warm but do not compromise flexibility in your fingers to operate the bike. Regular cycling gloves with the padding and then overgloves can be worn.

• Feet: the extremities don’t receive good blood flow - protect your toes! Invest in an extra pair of cycling shoes that are larger to accom-modate the thicker wool socks. Lycra toe or shoe covers or booties for not so cold days, or insulated and waterproof for cold days. Plastic baggies within shoes can help keep wind off your feet, duct tape the mesh areas or ventilation holes. Disposable heat packs for hands or shoes can keep you warm in case of emergencies.

• Cover your knees with leg warmers or tights, should be breathable and allow movement. It is really important to keep your knees cov-ered to avoid problems (below 60 degrees).

Taking it indoors

Offseason is the ideal time to work on cycling skill because it allows time to learn the skill. By the time the season starts, the new skill should be part of their muscle memory.

• Pedaling Efficiency Skills - Athletes should incorporate isolated leg drills and drills that focus on the various phases of the pedal stroke. The athlete can unclip one leg and place it on a chair while the other leg does all the work, or just focus on the one leg doing 80 percent of the effort while the non-working leg is still clipped in.

• Cadence Work - High cadence puts a demand on your aerobic system, so offseason is the perfect time to work on it. Slowly try to increase your cadence. Practice spin ups: start out at a average ca-dence and bump up your cadence by 5 rpms every 15-30 seconds until you max out. Then back down a tiny bit and hold that cadence for 1-2 minutes. Repeat.

• Bike Fit - Offseason is the ideal time, even if you had one the previ-ous season. It allows you time to adjust or tweak the fit as needed. Make sure you have a professional fit rather than just using the eye-ball method. It will pay off come race season if you train your body with the right fit.

Trainers or Rollers

Trainers are more stable and allow athletes to work on pedaling efficiency and cadence. Rollers require bike handling skills such as balance, riding a straight line and pedaling efficiency. A Computrainer can simulate riding on the road with access to a wide variety of courses. They are also an ideal way to work on your pedaling efficiency with the spin scan.

Group Trainer Classes

Another option is to find a club that may offer classes using trainers. Or get together with your friends that also have trainers and do a ride in front of a cycling workout DVD.

Spinning Classes can help you obtain a smooth spinning stroke. They tend to be more anaerobic workouts geared toward the fitness crowd. I often will sit in the corner and modify the workout if it starts to vary from what you do outside. Instead of doing excessive jumps or running on the bike, do pedaling work or intervals. Pick instructors that follow sound training principles and allow adequate recovery. They will give you an intense workout, but there is a limit to how much intensity you need this time of year. Spin classes tend to use SPD pedals. Convert an old pair of road shoes into spin shoes by putting on SPD cleats. Or use stiffer sole shoe if you are not clipping in. Another option is to use the spin bike when there is no class. Many bikes have power and distance which makes it a nice tool for training even on your own.

Staying cool and well hydrated when riding indoors. There is no wind to cool you down so keep your house cooler and use a fan. You will sweat a lot… make sure you drink!

The key to offseason and winter cycling is to strive for balance and try some new ways to train! Spend some time indoors at the gym, on your trainer and other days try to go outside to ride! You can also incorporate functional strength training, yoga and other cross-training machines (stair climber), all of which will also benefit you as a cyclist and should be part of your offseason program.

Racheal Wood is a Level II USAT AND USAC Coach with a Masters in Exercise

Science. She has coached hundreds of South Florida athletes ranging from beginners

to Ironman, Long Course World and XTERRA competitors. She was selected as a

top SE Coach by Competitor Magazine (07-08). As an athlete she has been a mem-

ber of Team USA for two World Championships with a 7th place finish in 1999/

Montreal. She has completed 7 Ironman races with 3 Kona podium finishes includ-

ing the 2002 Masters/Age Group World Champion. You can contact Racheal at

[email protected], 954.263.4588 or Racheal Wood Coaching on Face-

book.

OFF SEASON CYCLING GUIDE… OFF SEASON CYCLING GUIDE… OFF SEASON CYCLING GUIDE… OFF SEASON CYCLING GUIDE… CONTINUED

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Sometimes the non run-of-the-mill human performance or fat loss information I write about on this site can get a little bit complex.

But occasionally, keeping things simple can be better than complex strategies like “intermittent fasting”, “protein cycling”, “refeed days”, “periodization” or other serious tactics. So here is my list of 5 simple ways to quickly reach your fitness goals in 2011:

1. Start Simple.

Begin with a basic exercise program such a daily morning walk before breakfast (check out this article to see why you may want to do it before breakfast), combined with a basic nutrition program such as eliminating sugar or starch intake. You can always get fancy later in the year, but too much complexity will reduce adherence to a program.

2. Write It Down.

The power of the pen cannot be denied, and this holds true for fitness and diet. Using a diary, blog or phone app, write down everything you eat, record each exercise session, and at the beginning of each week, write down your daily exercise and nutrition goals for each day – then hang those goals in a public place, like your refrigerator or bathroom mirror. Including a bigger monthly or yearly goal is an added bonus! I personally like to use a simple, free computer and phone syncing software called “Evernote” to record simple fitness, nutrition and to-do notes for myself.

3. Enable Yourself.

Get some elastic bands, a stability ball and a light set of dumbbells for your home, which can easily be done on a strict budget. If budget allows, also look for a used stationary bike, treadmill or elliptical trainer. You can typically grab some really good used home equipment deals on Craigslist. If equipment is at your home, you’re more likely to exercise. In addition, sift through your cupboards and refrigerator for packaged and highly processed foots. Throw out boxes, bags and containers that are high in saturated fats, sodium, vegetable oils and preservatives, or give them to your neighbors or the local soup kitchen.

4. Be Consistent.

Don’t fluctuate between fad diets or the latest exercise programs and fitness devices that you discover in magazines. A good plan today is better than a perfect plan tomorrow. Just stick to your program, day in and day out, and you will see results. After 8-12 weeks of consisten-cy, consider making some changes – but initially, don’t confuse your brain or body too much, or you may fall off the fitness success band-wagon. I personally get bored with plans pretty quickly, so I always choose a plan that gives me at least 1 free day to try out new workouts or exercises, or else I modify the plan to allow for that.

5. Protect Your Body.

If you get sick, injured or lose energy, you’re going to have a tough time adhering to your new fitness success program. But rather than launching into an entire arsenal of pills and capsules, take care of your body by including the “bare minimum” of nutrition supplements: vitamin D, some type of “greens” supplement, magnesium and fish oil. These four additions are affordable and easy to implement, with proven research on immune system, fat loss, cardiovascular and energy-boosting benefits. Feel free to leave a comment below if you want my recommendations on sources for these type of supplements.

Do you have your own simple ways to quickly reach your fitness goals in 2011, or questions about my tips? If so contact Ben Greenfield. :)

5 SIMPLE WAYS TO QUICKLY REACH YOUR

FITNESS GOALS IN 2011

~ Ben Greenfield (www.bengreenfieldfitness.com)

TAKE CHARGE THIS YEAR...

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If there is one goal I'd like to establish for all Slowtwitch read-

ers for this year upcoming, it would be that you all (we all) get

faster in the water.

I'm aging up to the 50+ next season. I didn't do a single triath-

lon this year. But I knew all along I would do my best to hit my

new age-group hard and early next year.

Now, it should be stated that I took better than a decade off

altogether from racing triathlons (the decade of the 90s), and

since returning to competition I have not taken the swim seri-

ously. I will have to change that, should I have any hope of

competing at a high level once I start racing next season.

One thing I know from prior experience: I can't get fast in the

water in a month or two. It's going to take me six or eight

months to get fast. Of course, fast is relative, but here's the

thing: I'm not overwhelming in any activity. When I was at my

very best in triathlon, I was pretty solid in all three activities.

I'm not talented enough to be able to dog the swim and make it

up somewhere else. I have to be near the front out of the wa-

ter, or I haven't got a prayer of winning anything.

And there's more to it than that. Speed in the water is incredi-

bly important, and I'm going to explain why that is, so that you

who read this will understand why I think as I do.

I'm going to state the obvious, right at the outset: Swimming

represents the least amount of time you'll spend in any single

activity comprising the race, as little as 10 percent in an Iron-

man or 70.3, perhaps as much as 20 percent in an International

distance. Half or more of you racing time is spent cycling. A

fourth to a third is spent running. So why fret about a little

time lost or gained in the water? Isn't it more fruitful to ride

the bike more often instead?

Obviously, you've got to be fit in all three sports, but the short

answer is no, one ought not to rob from swimming the appro-

priate amount of time spent. Below I'll describe why this is,

but first let's talk about how much improvement needs to be

made.

It is my contention that very good athletes -- the top 10% of

the age-group field in an average race, the top 25% in a cham-

pionship race -- swim about 3 minutes slower, on average,

than they should in a 1.5k, 40k, 10k event. They swim about 4

minutes too slow in a half-Ironman, and about 8 minutes slow

in an Ironman. The men should be swimming 22-23 minutes in

a 1.5k, 27 to 29 minutes in a 1.2mi, and 58-61 minutes in an

Ironman swim. The women should be swimming a minute

slower in the shorter distances, and two minutes slower over

an Ironman swim. Of course it's fine to swim faster, it's just

that it's not fine to swim much slower.

Again, though, I wouldn't expect these swim times for every-

one, it's that the average time of those in the sharp end of the

age-group field ought to be in this range, and as an average

they're nowhere near.

The primary reason triathletes ought to pay a lot more atten-

tion to the swim is that it's free speed. Because it's a technique-

based sport when you make that drop in time from 27min to

24min over a 1.5k swim, there is no metabolic cost associated

with the increased speed. In fact, you'll probably find it's an

easier swim, and you'll be at it for a shorter period of time.

Fast swimmers exit the water with more in their tanks, not

less.

Furthermore, the incremental time savings is more easily

achieved in swimming than in the other two sports. Let us

again consider a top-10-percent age group male. What will he

run for his 10k? Does 40 minutes seem about right? Maybe 41

minutes? Yes, the run takes more time than the swim, so on

paper there's more room to hack some time off of the run than

off his time in the water. But how much work would it take

for him to get from 40 minutes to 37 minutes over a 10k run?

An extra 20 miles per week, or 25 miles maybe? Could he ever

get that fast in the run?

Okay, let's say he takes it out of his bike ride instead, and

drops his 40k split from 1:06 to 1:03. How much time is that

going to take? Yes, the bike leg is by far the longest leg, but

improvements also require the greatest training time invest

THE CASE FOR SWIMMING—BY DAN EMPFIELD

9

THE CASE FOR SWIMMING— CONT.

ment. Does this improvement require an extra 50-mile ride

per week? Or an extra 80 miles?

Yes, perhaps an extra 2 to 3 hours per week running, or 3 to 5

hours on the bike, might get this athlete the extra 3 minutes

he'd otherwise get in the water. But remember, this is already

a very good athlete, so are these 4 minutes really available to

him in his land-based sports? Has he already bumped up against

a pretty significant wall? And if he increases his mileage on the

bike or the run, will something else suffer?

Investing this time in the swim instead actually turns out to be

quite economical. Let's say that this typical top age-grouper

swims about 6000 yards per week (3 workouts of 2000 yards).

Were he to double this yardage, it would cost him an extra 2

hours per week, and this is about what it would take to get

him this 3 to 10 minutes he needs, depending on the distance

raced. He does not necessarily need to go to the pool more

often. He can make his leap forward in speed by swimming

smarter, and by covering more yards per workout (swimming

3000 yards 4 days a week instead of 1500 yards 4 days a week,

or 4000 yards in 3 weekly workouts).

It would take 2 or 3 months

of regular swimming to build

up to 3000 or 4000 yard

workouts, if 1500 to 2000 is

what you're used to. But

you'd be surprised how fast

3000 yards goes by in a mas-

ter's team workout.

Another plus that comes with choosing to make your big jump

in the swim is that it's not weight bearing. You only have so

many weight-bearing miles in you. You can't simply decide to

start running 30 miles a week instead of 20. Well, you can,

but your legs might have something to say about that. Ironical-

ly, not only is swimming physically "available" to you when

additional running might not be, swimming is physically thera-

peutic. You might actually get an extra 5 running miles a week

out of your legs by swimming more often.

Finally, you learn a lot about your ability when you come out

of the water closer to the front. During the 1980s I thought I

was quite the overcoming cyclist. I passed everybody like they

were standing still. Then I became a good swimmer, and I

found out I was actually quite mortal on the bike. It was all I

could do to hold my own, because very good triathlon swim-

mers are just very good triathletes, on average. You learn a lot

more, very quickly, about how fast you need to go on the bike

to be competitive. It's like being thrown from AA ball to the

big leagues. You're forced to get better on the bike in a hurry,

and you do.

How do you get better as a swimmer? There are a variety of

articles in Swim Center on how to do this. More are coming,

including one on the "heels" of this one (pun intended) on the

value of kicking, and another on setting your pulling surface

directly after the catch.

Perhaps I am energized to write about this because I've been in

the pool steadily for some weeks now and with each week I

reacquire, without consciously trying, an element of technique

I'd forgotten about. "Oh yes!" I'll say to myself during a swim

set. "That's what I did when I used to swim faster!"

As previously mentioned, the value in getting onto a vibrant

master's team can't be understated. There is no single thing

that will make you faster. Not because you'll get a lot of great

coaching, but because you'll be 2500 yards into the workout

by the time you come up for your first breath of air.

Another element to good swimming is watching other good

swimmers. I well remember the year I made my "big jump."

That was the year an extremely good swim team had use of the

pool just in front of our master's team. I'd come a half-hour

early on many days, just to watch them swim and drill into my

motor memory how it was they executed their techniques.

Nowadays we're internet connected, and you can see a lot of

this on the computer. The World's best distance freestyler,

Grant Hackett, has posted some of his competitive swims vide-

os online. I've got his 2005 400m, 800m, and 1500m World

Championship swims serving to a Quicktime window on my

desktop. I look at them every

now and then, to see the

stroke to which I aspire.

CHECK OUT THE FORUM FOR

MASTER’S SWIMS “FREE” FOR

ALL TRIFUSION MEMBERS

SUNDAY AMs

10

Spring is just around the corner. Those who've braved the seasonal elements and concentrated on staying strong over the winter look to showcase their commit-ment in the hopes of new PRs. On the other hand, the rest of us will reluctantly step onto that scale for the first time, only to cringe at what's been undone during the offseason. In either case, as the seasons change, our eating habits should too.

This is the time of year to let go of those heavy, stick-to-your-ribs types of foods and replace them with light, yet filling foods that help energize and fuel you for your workouts. Believe it or not, among all of the variables that effect optimal performance, nuti-tion is the one we have the most control over.

When looking into a nutritional plan, remember, keep it simple. Incorporating changes to your eating habits can be overwhelm-ing. Just as you benefit from a regimented training schedule with your coach or training group, the same can be equated from seeking out nutritional support. A registered dietitian can evaluate your individual needs and create a customized plan. Having that accountability from a nutritional perspective will give you more defined benchmarks to map your progress. Aside from bene-fiting from the physical changes, the mental clarity can be even more profound as your confidence levels will propel you past mental walls.

If you decide to plan your own nutritional regimen, here are some key tips for eating right this spring:

1) Eat plenty of fish, especially fatty fish like salmon, herring, lake trout, sardines, mackerel and albacore tuna, all of which are loaded with Omega-3 fatty acids. This type of unsaturated fat benefits heart health and has anti-inflammation properties. Fish is a great source of lean protein, making it a good choice to include in your recovery meal after a long workout.

2) Go to the farmers market! Choose fresh vegetables and fruits from a wide variety of colors. Different colors have different nutritional benefits. The richer the color, the more likely the presence of antioxidants. Antioxidants are the compounds that not only help fight against cancer-causing free radicals, but also provide aid in muscle recovery. Also, eating so many colorful foods prevents boredom. What makes eating healthfully even more enjoyable is partaking in the harvest of seasonal and regional boun-ties. Take pride in your own health by asking the farmer questions. When you understand the relationship that food has beyond filling your stomach, you'll embrace the passion that went into those ingredients accessible to your plate.

3) Eat those whole grains that everyone's been talking about. This is especially important for athletes. Avoid processed foods like white bread, pasta and rice. Instead, choose 100 percent whole wheat bread, brown or wild rice and whole wheat pas-ta. These types of foods are loaded with heart-healthy fiber as well as naturally-occurring vitamins and minerals that are lost dur-ing the refining process. Many of these vitamins and minerals play a key role in both energy metabolism and recovery after exer-cise. Also, for variety, give other whole grains like quinoa, amaranth, kamut and millet a try.

Understanding what to eat is only half of the equation. Actually preparing these ingredients is where it counts! The more you

can eat at home, the more control you have over what goes into your body.

For info on how you can find a registered dietitian in your area go the American Dietetic Association website at www.eatright.org. For more recipes and techniques that will help you apply your expanding knowledge of functional ingredients, go to www.centeredchef.com. As an athlete, there's no better time than now to explore your individual nutrition.

~ Article from USA Triathlon website (by Ryan Hutmatcher and Sara Hass)

Chef Ryan's Culinary Wellness Initiative: http://vimeo.com/8796801

SEASONS CHANGE… SEASONS CHANGE… SEASONS CHANGE… SEASONS CHANGE…

SO SHOULD YOUR EATING HABITS!!SO SHOULD YOUR EATING HABITS!!SO SHOULD YOUR EATING HABITS!!SO SHOULD YOUR EATING HABITS!!

11

We (Natalie, Tiffany, and Jessi) are a group of hard-working wives, mothers, teachers,

and athletes who decided to team together to form a dinner club. The goal was to make

eating and cooking less time consuming, more healthy, and less expensive by working

smarter, not harder. One night a week, we each cook for all 3 families and deliver our

meals. We turned the dream into a reality back in 2009, and because of its success, final-

ly decided to share some of our tricks, secrets, and best recipes with all of you.

Hope you enjoy!

You can find all of this on our Blog :

www.spokanedinnerclub.blogspot.comwww.spokanedinnerclub.blogspot.comwww.spokanedinnerclub.blogspot.comwww.spokanedinnerclub.blogspot.com

Here is a Sneak Peek Recipe from the Blog

Introducing three Hot Mama’s “Spokane Dinner Club”

INGREDIENTS:

• 2 Chicken breast, chopped into bite-sized pieces

• 4 tsp red curry paste (2 t reserved)

• 1 tsp ground cumin

• 4 cups vegetable stock (found next to chicken stock)

• 1/2 cup bulgar wheat (found in bulk isle)

• 2 cups sweet potatoe/yam, peeled and chopped into bite-sized pieces

• 1 medium raw green bell pepper, chopped (1cup)

• 3 cups dark red kidney beans, drained

• 1/2 cup coconut milk

• 2 cups pureed tomoatoes

• Fresh ground black pepper to taste

• 3 green onions, thinly sliced (1 reserved for garnish)

* For Vegan version of this recipe, omit Chicken

* Recipe adapted from the Clean Eating magazine (more info on Blog)

DIRECTIONS:

1. Cook chicken w/ 2t of curry until fully cooked ( use small

amount of olive oil to keep from sticking if needed)

2. In a 4qt stock pot, combine curry paste, cumin & bit of broth.

Whisk until the curry paste is smooth & no longer in clumps.

3. Add remaining broth, bulgar, sweet potato/yam & bell pepper

& bring to boil.

4. Turn down to medium low, cover tightly & cook for 10

minutes.

5. Then, add beans, coconut milk, tomato puree, & chicken. Stir.

6. Cook uncovered for 7 minutes until bulgar is tender & chili is

thick.

7. Stir in 2 sliced green onions & black pepper & serve garnished

w/ reserved green onion.

THAI CHILI

12

The Board of Directors, Sponsors and the Calendar of Upcoming Events….The Board of Directors, Sponsors and the Calendar of Upcoming Events….The Board of Directors, Sponsors and the Calendar of Upcoming Events….The Board of Directors, Sponsors and the Calendar of Upcoming Events….

We would like to We would like to We would like to We would like to

extend a generous extend a generous extend a generous extend a generous

Thank You to our Thank You to our Thank You to our Thank You to our

truly amazing truly amazing truly amazing truly amazing

sponsors!!sponsors!!sponsors!!sponsors!!

BOARD OF DIRECTORSBOARD OF DIRECTORSBOARD OF DIRECTORSBOARD OF DIRECTORS • SSSSTEVETEVETEVETEVE AAAANDERSONNDERSONNDERSONNDERSON ---- SSSSPONSORSHIPPONSORSHIPPONSORSHIPPONSORSHIP LLLLIAISONIAISONIAISONIAISON • TTTTIFFANYIFFANYIFFANYIFFANY BBBBRYDRYDRYDRYD ---- UUUUNIFORMNIFORMNIFORMNIFORM DDDDIRECTORIRECTORIRECTORIRECTOR • EEEERICRICRICRIC BBBBRYDRYDRYDRYD ---- MMMMENTORENTORENTORENTOR DDDDIRECTORIRECTORIRECTORIRECTOR • NNNNATALIEATALIEATALIEATALIE GGGGALLAGHERALLAGHERALLAGHERALLAGHER ---- SSSSOCIALOCIALOCIALOCIAL DDDDIRECTORIRECTORIRECTORIRECTOR • GGGGREGREGREGREG GGGGALLAGHERALLAGHERALLAGHERALLAGHER ---- VVVVICEICEICEICE PPPPRESIDENTRESIDENTRESIDENTRESIDENT • BBBBENENENEN GGGGREENFIELDREENFIELDREENFIELDREENFIELD ---- WWWWEBSITEEBSITEEBSITEEBSITE DDDDIRECTORIRECTORIRECTORIRECTOR • AAAADAMDAMDAMDAM LLLLITTLEITTLEITTLEITTLE ---- MMMMEMBERSHIPEMBERSHIPEMBERSHIPEMBERSHIP DDDDIRECTORIRECTORIRECTORIRECTOR • JJJJENNIFERENNIFERENNIFERENNIFER LLLLITTLEITTLEITTLEITTLE ---- TTTTREASURERREASURERREASURERREASURER • AAAALISONLISONLISONLISON SSSSTITTTITTTITTTITT ---- NNNNEWSLETTEREWSLETTEREWSLETTEREWSLETTER DDDDIRECTORIRECTORIRECTORIRECTOR • JJJJESSIESSIESSIESSI TTTTHOMPSONHOMPSONHOMPSONHOMPSON ---- SSSSECRETARYECRETARYECRETARYECRETARY • RRRROGEROGEROGEROGER TTTTHOMPSONHOMPSONHOMPSONHOMPSON ---- PPPPRESIDENTRESIDENTRESIDENTRESIDENT • DDDDANIELLEANIELLEANIELLEANIELLE WWWWARNOCKARNOCKARNOCKARNOCK ---- TTTTRIRIRIRI FFFFUSIONUSIONUSIONUSION KKKKIDIDIDID’’’’SSSS CCCCLUBLUBLUBLUB DDDDIRECTORIRECTORIRECTORIRECTOR

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Training Opportunities:Training Opportunities:Training Opportunities:Training Opportunities:

• Whitworth Masters Swim:

Offered Free to Tri-Fusion

Members every Sunday 8:30-

10:00am - See the Forum

“Training” for more info and

sign ups as there are limited

spots each week.

• Continue to post & check for

any training swim/ride/run on

the Forum, Facebook page and/

or send out an email! We en-

courage you to post your

workouts there as well!!

Upcoming Events:Upcoming Events:Upcoming Events:Upcoming Events:

• Fitness Finatics Skate Ski

lessons @ Mt. Spokane.

January 29th, 10-11:30 AM

See Tri-forum “Social Event” for

more info. and to RSVP

Races:Races:Races:Races:

• Freeze your Fanny 5k/10am

January 22nd

Spring Duathlon / 10am March

26th

Snake River Triathlon

April 15 & 16th - Lewiston, ID.

• Snake River 1/2Marathon/10am

March 5th—Pullman

• Komen Race for Cure/9am

April 17th—Spokane

• Spokane River Run/8am

April 17th—Spokane

• Bloomsday—May 1, 2011

Find other races for the Northwest area @

www.runnersworld.com (Tools/Racefinder)

Next Membership Meeting:Next Membership Meeting:Next Membership Meeting:Next Membership Meeting:

• Wednesday, February 16, 2011

@ 6:30pm. Location TBA

January / February 2011 CalendarJanuary / February 2011 CalendarJanuary / February 2011 CalendarJanuary / February 2011 Calendar